i'm gonna roon today guys

>35 minute 5K had me at 151 average HR despite me going at an 11min/mile pace
Well what pace should I do for my 10K this Friday? Last week I did my first 10K: 57 minutes and an average HR of 161.

I just noticed that I have moderately bad lumbar scoliosis. Is it a really bad idea to try to run with a lopsided torso? I want to lose weight and develop my cardio but I don't want to be taken to snap city or develop even worse muscular and skeletal imbalances.

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Zen healing roon

What do you guys think of Garmin's updated home screen? I preferred the old version and makes no sense for them to update that and leave the same old and tired graphic layout.

>>74124020
fucking hate it

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Went on a run for the first time in a while. Felt great but suddely got some pain on the outside of my left knee.

Was a kind of dull pain that made me stop. Walked a bit, pain went away, got back to it and the pain came back rather quick.

Any ideas? Do I just need to keep rooning and talking it easy in the beginning?

>pic related

>>74123780
How do you "just" notice that? Anyway, I have scoliosis and for me form is everything. When my form starts to break down, I stop because otherwise the impacts will get absorbed by my shitty spine curvature and I'll have a sore back for a week. If you've got a weak core, work on that - you really need those muscles to protect your spine.

>>74124253
I pinched a nerve or something about three weeks ago and I just noticed in the mirror how lopsided my hips are in a neutral stance, it's almost positioned like I'm standing in contrapposto. I can get it back in position by flexing my left oblique and it doesn't hurt but it looks pretty unaesthetic.

>>74124360
It doesn't hurt to flex it back in place, I meant to say. My hips are still pretty bad, especially early on in the day.

Solutions for chafing? 1h45 run yesterday rekt me legs.

>Lose weight fatty

>>74124404
lycra underwear/base layer
i have 4 2XU lycra base layers, 2 shorts and 2 longer shorts (still end above the knee) for colder weather
its a bit gay but i bought them before i even began C25K and have literally never had chafing despite running 2+ hours and cycling 4+ hours weekly (those are my usual 'long run/ride' single sessions not weekly total)

>>74124360
You should probably go see a doctor. I've got scoliosis from years of bad posture, and that's shit you can't really fix in adulthood (surgery can help but you'll never be 100%). Your case seems to be different.

>>74124404
Body Glide or a similar product like chamois buttr

fink only sprint biking gives big calves and probably partly coz they lift a lot. i imagine bike lad probably just has genetically big calfs. normal bikers are sticks like runners

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How do i NOT overcommit/ slow myself down. Im very /fit/ used to be national level swimmer 6 years ago but got burned out from that moved away for uni. Now i mainly cycle 3x a week do some hiking/bouldering and only swim 3x veeery relaxed sessions (youneverreallyquitswimming).

Now i wanted to start running and i just cant slow myself down or feel like i overpace myself by all guides i read. My cardio feel arlight but my legs/calves burn up way to quick. I havent started a new sport since i was a kid. Do i get some slob to start with me so im forced to go iceageslow?

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>>74124404
unironically this

>>74124580
>cat photo
whoa there buddy, you are not Corr. you are an imposter

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>>74124605
who? Im a boardtourist theres way to many coper here instead of people who enjoy what they do, i hate gyms they are nasty. I experienced posting with any kind of pic generates more responses too

>>74124639
This is Corr. He's a roon regular.
>>74103052

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>>74124650
i didnt type this autistic did i? If yes im quitting 4chan overall

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>>74122092
Okay, picked up the new pair earlier today. Gonna post pics after work.
Everything looks pretty legit. Materials, stitching, all checks out. There's a slight difference in the pattern and fabric around the lace holes but that might be down to build differences between colors.
Now the fit is kind of meh. Toe box feels too roomy, arch support is funky and my heel doesn't feel secure at all. Far cry from the "holy shit I found the holy grail" reaction I got when I tried out my old beacons for the first time.
Gonna go for a quick run tomorrow and report back.

>>74124580
Another swimfag here who can't slow down his roll.
>Do i get some slob to start with me so im forced to go iceageslow?
Yes, this absolutely helps. Also pre-fatiguing/bonking your legs with a fuckload of BW squat variations.
I was convinced I was a speshul snowflake who couldn't physically jog until I tried to run 5k after leg day with a buddy. Our pacing was so slow we got overtaken by speedwalking xoomers.

>>74124823
>couldn't physically jog
nope, your ego is too high, anxiety level is too high. can't relax. Need to practice Zen healing.

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>had a recurring pain in my right shin after rooning ~1-2km
>happened a few times already
>just went for a run and told myself beforehand if I could run 2km without pain, it'd be a success
>ran 6km, albeit at a very slow pace

It's a small thing, but I'm so happy bros.

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>>74123695
Guys I’ve had cold symptoms for 8 days now but it’s mostly gone, still some mild coughing and chest congestion. I really miss rooning and want to go today but I’m worried it will make my symptoms flare up again when I’m almost fully recovered. Is this a good idea? What are your experiences with training while sick?

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Morning run with a friend. Happy ANZAC day fellas. Gonna go gamble in the street and get pissed to celebrate :^)

running is for cowards real men stand and fight

>>74125159
Running doesn’t just train fleeing from people, it also trains chasing people down

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Can someone just fucking kill me already? Have a half marathon next Saturday and I was hoping to be able to crack 1:45 or even a 1:50, but my calves are so tight that I've had nothing but junk roons this whole week. Supposed to be doing 7 at a 9:00 pace today. Instead I'm doing 3 at 11:00.

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>>74125159
this fat larper has never been in a fight in his life. Fighters train cardio.

>>74125040
Do you run on concrete mainly though? Really playing with fire doing that shit. I know going long distance is very fun and adventurous and way ,ore rewarding but it’s best for your joints and shins if you just find a sports oval or biggest grass area you can snd run around that for ages. Or maybe a hiking trail or something

>>74125127
wish i had a friend to run with sometimes but i dont really want to make someone slow down for me and im not very fast
happy anzac day anyway, just polished off a tub of anzac bikkies from coles after my bike ride

>>74124075
IT band syndrome is pretty common, you probably have a muscle imbalance. Try the myrtl routine

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This was my first 10K
Gonna run another 10K this weekend, how slowly should I go? I felt ok during last week’s jog but apparently I was in zone 4 almost the entire time

>>74125249
don't stress about zones until you've been running for a long time

2 weeks off from sickness and have a 5K in two days
Healthy now but I'm all of a sudden nervous about it, despite having run countless parkruns before
Knocked me off my schedule and its knocked my confidence

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>>74125202
>wish i had a friend to run with sometimes but i dont really want to make someone slow down for me and im not very fast
Holy shit why do you talk like such a weak, nebbish little bitch? Imagine the shame you would feel if you saw your own father post this dainty, self pitying little bitch shit to another man online

>”hewwo fwen, I wish I could come wunning with u but im too weak and I don’t want to slow u down :( pwease repwy saying u would run slow and wait for me so I feel good about myself :( anyway back to filling my cute lil “tummy” with Anzac biccies :3”

Act like a man you fucking faggot.

>>74125292
OK so then should I do my 10K slower this time, the same speed, or try to go a bit faster and run 9min miles instead of 9:20s?

>>74125292
I don’t know what you guys are talking about. Is he saying he’s worried about his heart health by redlining it too much, or is he saying he’s pushing beyond the optimal heart rate to effectively increase v02 max?

>4 runs per week
>rest/rest/Medium/short/rest/long/short
>medium roon today was up to 10.5 miles
My runs are averaging well over an hour a piece now. I feel like a crazy person

>>74125472
psychotic post

What do I do when I need to take a kaka while running?

Like, is the option there, if the kaka is particularly loggy, to shart it out of my kakabutt, light it and smoke it like a cigar?

>>74125539
Ok but do you use the word “tummy” and form genuine emotional attachments to female anime characters or E-girls? Don’t lie. If you do then you aren’t qualified to speak on this because you’re a nebbish little beta pussy too.

>>74125583
Fuck off faggot. Stop trying to fetish mine your gay scat fantasies by discussing your shit with other men. This thread is about RUNNING.

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I dedicate this 10k to the beautiful and proud nation of Armenia on this Մեծ Եղեռնի զոհերի հիշատակի օր.

PR tho, so that's sick.

>>74125633
>Armenia
*West Azerbaijan

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>>74124580
phwooarr good kittington diss. already have it tho so no need yo download

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>>74124663
corrr now diss a proper good kittington i do NOT have

fink it will hafta prep itself to be copped this one

>>74124761
nice crepes on your wapu

>>74125472
You sound like you adopted a faux macho attitude to fit in with your internet friends.

Weigh in day.
39 pounds lost in 19 weeks.
I'm finishing up the 10K program this Friday, so expect a big post from me about that.

>>74125738
How much do you weigh now and how tall are you?

>>74125525
me? at my peak? 80 minutes every run except for long run which was over 90 and fast day which probably only about 50 - 60

>>74125746
275 - 6'2"

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>>74124880
It's not about ego. I don't mind being the runt of the litter. I'm painfully mediocre at everything I do and I'm okay with that. It's just that jogging doesn't feel good.

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>>74125249
Congrats on your first 10k :)

>>74125110
Take Advair and consider wearing a neck gaiter if you're a mouth breather.

>Is this a good idea?
Yes. No. Maybe.

>What are your experiences with training while sick?
It has both helped speed up my recovery and at different times made me more sick. YMMV.

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>>74125750
>mfw thinking about your knees

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>>74125819
My knees are fine. 19 weeks and have never had a knee issue. These areas highlighted are what hurts me the most when I'm out there.

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>>74125720
My cat is better than your gay internet-downloaded cats

>>74125178
only sport fighting with rules, soft matts and referees though. Real life fighting on hard concrete usually ends within 2 minutes.

>>74125292
This needs to be stickied. Newbies in here keep getting advised to monitor zones and it’s retarded fucking advice that will massively slow down their progress. Takes years until you’re aerobically developed enough to effectively implement polarised training based on HR zones and chubby plodders trying to train like Kipchoge

>>74125808
Thanks mate

>>74125865
why are you incapable of taking a normal picture of it

>>74125720
hiiiii corr big fannnn:3

>>74125952
but it's funny

>>74125962
No worries guvna. Git well soon.

>Go to Walmart, filled with mystery meat (people and food), buy loaf of bread
>Ate the entire loaf of French bread in 10 minutes
Well, guess I need to run some extra miles tomorrow, and hit this lift session hard. The struggles of being American.

>training to roon
>"omg i love rooning"
>do a half marathon
>never want to roon again
you guys ever experience this? how do i get back into it

>>74126157
Zen healing. Roon club with hot bitches.

>>74125525
yeah it do be like that

>>74125040
anon actually embracing the healing roon

>>74126157
I am sticking to max 12 k these days just to avoid that. I could work up to one but I know it would just make it less fun. I like doing a ten k because I can go exploring, find new places, makes it good

>>74126157
Happened to me with swimming. Either I suffered from mild rhabdo or endurance tests are just plain fucking retarded.
I concur with (>>74126200), hot bitches are the answer.

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>>74125525
only boring people with boring lives run that much

you aren't developing any actual skills, and no one cares that you run like this
past a certain mileage/week you just waste your time like a slave because you have nothing else better going on for your life

Is $150 entrance fee a lot for a half marathon in the suburbs of Chicago with no big corporate sponsors?

>>74126026
lol such a ricky gervais thing to say

>>74126314
uhh some people enjoy the roon

>>74126328
yea that's pretty bad the Boston is like $200

>>74125178
my Aikido requires no cardio and will destroy any man foolish enough to accost me

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>>74125971
Here he is enjoying some raw milk. He drinks it a lot faster than pasteurized. This proving the conspiracy.
Anyways, finished day 3 (pull) of my PPL. Lifting is easy, bros. Already getting leaner, feels like dick is growing.

>>74126200
>>74126302
how are roon clubs organized these days? i got the fuck off facebook ages ago
>>74126265
i think i'm going to stick to grinding out my 5k time to something decent and leave 10k's as fun runs around a park or something before i ever do long distance again. i think i found out short distance is more my thing, not endurance

>>74125738
I look forward to it fren

>>74126508
I live in Austin, there are a wide range of roon clubs. There are roon clubs for literal faggots, w*men run clubs, boomer clubs, try-hard competitive clubs, hippie clubs, vegan clubs, veteran clubs, etc. If you live in a city there should be at least one. If not road running try track clubs.

>>74126314
>no one cares
only doing things because other people might care is what boring failed normies like you do
its juvenile and anyone interesting or with substance of character will grow out of it before adulthood

>>74125749
dont really see how a long run being 10 minutes longer than a normal run can even really be called a long run

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One of you fuckers laughed at my pace two weeks ago. Thanks bro, I'm fueled by /fph/ threads and gonna be sub 70kg again soon (5'7 manlet). Run on left was 2 weeks ago, was my first run in months. Right was this morning.

>>74126678
how old are you

I think I got beginning shin splints. how fucked am I, guys?

>>74126693
you either have them or you dont but if you stop running and dont do retarded shit like screech no pain no gain while upping mileage, take a good break and relax you'll be fine
if you had shin splints you wouldnt 'think' you had them unless you spend all your runs high on codeine

>>74126689
26. been in bed and depressed for the past 4 years straight.

>>74126700
my last 3 or 4 runs it started at about half of every roon. disappears about an hour after finishing

>>74126678
the fuck

>>74126678
I'll see you in the 2028 olympics

>>74126708
then just stop for a bit
take a 2-6 week break completely from impact sports and endurance cardio
it wont harm your health or meaningfully set back your training because you arent an elite athlete
get back to it fresh faced and without pain, dont be a retard and stop listening to spastics like goggins

>>74126711
lmao
>>74126720
ngmi. depressive streaks come and go non-stop. had 2 days of not getting out of bed even during these 2 weeks of training again. Would be nice to run a sub 16 5km again tho.

>>74126721
could be a stress fracture too. I‘ll go see the doctor tomorrow

>>74126328
yeah that's crazy

got new shoes finally
saucony ride 16
if they suck then i'll just return them and get brooks launch again

>>74126328
only justifiable if it's only for charity

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>>74126951
Any brands have anything like the pureflow 3/4's in current year? I stockpiled these when they changed the design, but nothing as good has come out since it seems.

>>74126951
can you let me know how they go? I need some new daily trainers...

>>74123695
What does it mean if my heart rate doesn't come all the way down after a hard run? It'll sit at ~80 instead of 60 for the day until after I go to sleep

>>74125040
probably shin splints starting to form, stretch before and after you run and dont skip the fucking warm up

>>74125040
based

>>74125952
source? its completely valid to a starting runner to look into different heart rate zones and tell them about the way to train them. Maybe not for the first ever couple times theyre going out to run (yk because they prob cant go for more than 5 minutes but still)

>Takes years until you’re aerobically developed enough to effectively implement polarised training based on HR zones and chubby plodders trying to train like Kipchoge
>aerobically developed

oxymoron, you get aerobically developed by running in zone 2.

>>74126302
you are not getting fucking rhabdo, from a half marathon, relax

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why the fuck is it so hard to go sub 17

So I went into overdrive with my training and got a bad case of insomnia for the past two weeks. Never happened before, but I've taken a few rest days and I've gotten more and more sleep again, though I still feel tired.

Been a strange experience, training felt great and had plenty of good runs and efforts, but my sleep fucked me more and more until I hit the wall completely a few days ago. Guess I'll stick to slow runs before I go back to longer and harder efforts, but this entire experience kinda fucked me. After 2 months of great training its like my body just said "fuck you" and reverted the progress

>>74127192
mental block

>>74126026
If it was done as a troll it would be funny but it’s done by 15mile per week fats parroting WEAK advice for Redditors with too much excess bw. If you have a 22~ bmi you don’t need to waste all that time.

>>74127171
Zone 2 giving you more aerobic development than any other aerobic ‘zone’ is a MYTH it’s stemming from injury prevention advice and pop sports sci lit

>>74123695
Want to run but have heart attack anxiety

What to do?

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I'm looking for tips to get faster. Any advice on leg workouts, diet changes, or anything else that might help? Also, I'd like recommendations for the best and cheap running shoes you've personally used.

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Just did a 1 mile test and ran a 7:18
The vdot website says my 5K should be 24:43 and my 5K is actually 24:41 so its basically spot on but that was like 2 months ago
Going to do parkrun and prove it wrong because I believe I can run a sub 24 now
i HAVE gained fitness in the last two months…. i hope

>>74127628
Dont cheap out of shoes, get something good but dont get supershoes. Look for a ‘daily trainer’ as a buzzword.
Also just run, regardless of how it may feel, the problem with your speed is not your legs, its your cardio. To handle higher speeds without injury you need to condition them, which is best done by sinply running and maybe some simple low impact exercises like body weight squats. To run faster though, you need better cardiovascular health. Run more, if you also like swimming, cycling, using the elliptical or even rowing then do rhat too to help mix it up and maximise the time you spend with an elevated heartrate of (ballpark) at least 120 BPM
You can do this for potentially 2-3 years and still get faster with ease as your body builds up a strong aerobic base. You likely dont need to exercise your legs specifically or gain any muscle to run faster, unless you want to do 100m sprints but it looks like you’re more interested in distance running

>>74125738
Weight loss update people are such a disgrace. Nobody cares that you’re losing weight you fat fuck, you should have never been fat in the first place. You’re the one who should be praising us for staying in shape our whole lives

>>74126095
Cheers. You were right it did help. Felt way worse at first but now much better

How the fuck do I consistently change my pace? Normally I just turn my brain off and run at around 5:15 km. If I try to go faster or slower, my speed is all over the place and I have no feel for how much faster or slower I'm going.
>inb4 buy a smart watch
Don't feel like it.

>>74128005
2-minute repeats at desired pace followed by recovery period.
For running slow, just stop being so mentally weak. Try meditation if you have to.

>>74128005
My tip: Keep your cadence steady. It's easier to tell that way from how long your strides are and how much your muscles are burning. Don't be autistic about it. You don't need to run your warmups at the same cadence as your sprint, but if your trying to jump around your pace to conserve yourself for a long race, find a comfortable (high) cadence, and adjust the power in your steps.

>>74128005
>how can I track my speed without a smartwatch
idk use your cellphone I guess since we're going full 2007 larp mode

>>74128120
People didn't carry gps in their pockets in 2007. That wouldn't be common for a few years yet

>>74127329
yeah that's my working theory too

>>74127392
Injury prevention is easily one of the most important things for beginners to consider.
Specific advice is always suspect given that individuals have different traits and constraints and respond differently to different stresses, but that goes for all training advice not just heart rate zones.

>>74126503
you still cant take a fugging decent photo of your cat. what is wrong with yoy

>>74126562
uhhh coz all my other easy runs were divided into 3 intervals and the long run was all in one go

Will squats and rdls improve my roon

>>74128892
no but do them anyways

>>74128005
If you know the distances between places on your route then you can get an idea from a regular watch. Obviously a track or somewhere you can repeat the same stretch makes this easier. But really does your actual speed matter much if you're not trying to pace a specific attempt at a time? If you're just training then go for a certain feel for X minutes.

Been rooning for a couple of months now and got my first sub 30min 5k today - 28:53. That includes 292ft of elevation (my semi-standard route, standard one has about 400ft) and a 10 second stop to tie up my laces. Next week I'm going to try and run flat(ish) and see how it goes.

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I roonmed :]

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Pain

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>>74127801
I see your point, but don't you think you should be praising weight loss because it ultimately means less fat people in the world?

But, just for fun, let me give you some praise: Good Job at being born with good metabolism, no mental illness, and dietary discipline enough that you didn't become a disgusting human being like I am.

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>>74128407
I lack an aesthetic sense. Autism.
Bitches are surprised when I look better IRL than in my dating app photos. But here you go. I'm working on getting him in shape, he used to be obese.

>>74129368
That is a decent amount of elevation, you live in the mountains?

>>74126951
Just got ride 16s too anon. Not sure how I feel about them yet desu. My first 10 miles on them yesterday had my calves feeling tight, like the foam is firmer than other shoes I’ve tried. But I’ve got wide as fuck feet and they’re very comfy for them.

>>74126821
You need a big goal to get you free of your depression. I get it, modern life is too easy, seems meaningless. You want to be a warrior but there is not an opportunity in this society. Petty merchants ruin the beauty of life. You will make the Olympics anon.

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>>74124075
Rotating side lunge stretches, hindu squats as a warm up before running.

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>according to runninglevel I can shave off 11 seconds off my 1km by losing 4kg/9lbs

For real guys? Sounds kinda sus. Is leanmaxxing the key to running a 20m 5k?

>>74129996
You don't need to starve yourself, just develop your aerobic system bro. Healing runs + a few rape runs to develop speed/technique. Let's go.

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>>74129749
South West countryside, Bongland. Very hilly - this is from a recent 30 mile walk.

desu crownfall is great

>>74129996
it helps to be low BMI but 20 min 5k is still easily achievable at the higher end of a "normal" bmi (like 23-25)
ideal bmi for distance rooning is like 19-20 though, but I find that I have a much better "kick" at the end of races than my smaller but more consistently fast friends

>>74127089
>>74129789
they don't get here until next week lel, but any new shoe has gotta be better than the brooks launch 9 I've been running in for a year that have over 300 miles running on them (not counting however many I've walked or biked) and have basically no foam bounciness left. I got some reebok carbon plate shoes for free last summer that I can also wear I guess but it's definitely not good to wear carbon shoes for normal every day roons since the way your foot lands on them is different and they've given me some strange pains in parts of my legs I don't normally have issues with.

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>>74123695
I have to start biking now because of fuckin shin splints

>>74127392
>>74128378
I think people new to endurance sports should just take up cycling first to build up an aerobic base since a casual but decent effort bike ride tends to keep you in zone 2 anyway, with some spikes into 3,4, and 5 only really for hard uphill sections. Zone 2 trooning has you running at an absurdly slow pace and it just doesn't seem worth it.

>>74130594
my legs hurt from rooning yesterday so I will bike today

>>74130594
Same but because load bearing hurts, and no doctor or MRI scan can figure out why

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Went out earlier
Some groin soreness at the start, but not too bad. I kept leaning my body forward more, and pulled my hips forward too, which seemed to fix it. No sharp pain, just dull soreness, mostly in lower abs.
It was cold and rainy the whole time, pretty miserable, I should have just gone on the treadmill. Saw another heron though. Also saw lots of geese too, they seem to like the wet weather. Two fat ones were hanging out right next to the trail.

>>74130616
The only days my legs don't hurt are the morning of races I have tapered for. Such is the life of a warrior-poet.

Weekly mileage is 20km (5k, 5k, 10K). Should I add another 5K or increase my “long” run distance?

>>74131082
a longer long run will be better for building your endurance, but it is a little bit more of an injury risk. Either option is good, desu.

>>74126700
>splints
I get them literally after 10 seconds of running. I'm not joking, and the pain is unbearable. Like my shin bone is being destroyed with a blow torch.
Not even overweight, just haven't run in like 10 years. Can walk endlessly with no problems.

>>74130101
no joke, jesus

>>74130878
mirin' the data porn my fellow sperg

>>74131457
Once I get back up to 10K distances, I can unhide columns AF-AQ

How thick of a shoe is necessary for semi rocky trails? I obviously try to avoid the worst looking rocks, but now that I have worn the lugs off my Chinese water shoes (originally 7mm) the level of pain is no longer acceptable when it does happen. Will 10mm be enough?

>>74128314
Yea, instead you'd use a treadmill to force it or a stopwatch + known distance on a track.

What will improve my rooning besides rooning?

>>74130596
It can be worth it, again everything depends on the individual. Even absurdly slow running will strengthen your running system (muscles, tendons, etc), so long as you are engaging them directly. Cycling does engage legs so you may get some periphery benefits to running in addition to heart, but personally I find cycling somewhat overrated in this regard. It's a low impact, but unnatural motion. It's a good alternative in certain cases but not this particular one, assuming running is what you actually want to be training.

>>74131708
sproonting (max-power, muscle-activation, technique, etc.), pound-for-pound strength (esp. single-leg + core/hip strength), getting leaner, improved balance (proprioception), other supplemental cardio training like rowing/cycling/swimming.

>>74123695
Hurt my knee like 2 months ago on a 75 mile week. Patellofemoral pain is what pt said. Got lubricant shots from ortho. Been rehabbing it. Finally got to try out a light easy run. 24 min 5k felt great. Looking forward to going faster and longer this Saturday. Hope I’m able to hit 40 mile weeks soon and get back into it.

>>74131708
kettlebell swings

>>74129674
I wasn’t “born with” anything you don’t have. You chose self pity throughout your life, I chose accountability.

>>74129674
Here’s an impression of you getting fat
>”I can’t help it! I have no choice or control of my actions! I HAVE to eat because addiction is a disease! I have no personal agency or accountability!”

Nailed you, didn’t I? If you still have any remains of these sentiments, you WILL get fat again. Extirpate them from your mind. I knew a “reformed” junkie who swore that he used to “have to” use heroin and “couldn’t control it”. I told him that as long as he had that mindset, he would eventually relapse because he doesn’t take accountability. He ended up ODing a few months later. I hope you can appreciate that this tough love is a form of respect shown towards you because I expect that you can be better

>>74126314
Fat pudgy sausage fingers typed this post

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>>74132120
That's a fair take.
>>74132149
It's not that I "can't help it," I just didn't give a shit. Without getting too personal and off-topic: let me make it clear that I am fully responsible for my choices and the consequences of said choices. I will probably get fat again; it's like a 90% likelihood. That'll be my fault, too. I'm still not giving up running this Friday. It may be impossible to beat myself, but I'm still going to try.

>>74131577
Yes 10mm would be good but what you really want is a shoe with a rock plate. You can keep your low stack which is good for stability and still have better protection against rocks.

How can you tell when your shoe's sole is worn down and no longer providing cushioning and not just the insole?

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>>74123695

>>74132301
Try new shoes, see if you notice a huge difference.

>>74130878
do you do enough strength work? core stuff?

>>74132314
No I don't do any because I always hurt myself doing that.

>>74132149
Not that anon and I'm also not making excuses, but it's sort of hard in today's world to blame everything on personal accountability. Sure at the end of the line that is the final factor over whether you stuff your face with good shit or bad shit, but nowadays every company is using backhanded methods to psychologically trick people into buying their stuff. It's no longer as simple as "dont eat cake everyday" it's now "you have to make a conscious effort to ignore all targeted ads, all tricks played upon your psyche, ignore the 2 dozen fast food restaurants on your way to the store, ignore all the unhealthy stuff they push to the front of the store and promote with flashy sales, ignore that you are spending 30 minutes shopping when its so much more convenient to take 2 minutes to get mcdonalds, ignore that you need to go home and put them away, cook, and then clean for another hour when the mcdonalds would already be in your stomach before you get in the house, etc".

Think about it like a video game. Everyone who plays vidya knows 99% of players will do something they absolutely loathe and isn't fun as long as it's more efficient and gives good rewards. That's McDonalds (and other fast food). It's fast, it's easy, it's the path of least resistance, and even though you know it's bad for you that reward of good tasting fats and sugars on your tongue makes your brain go stupid.
It's all psychological tricks in this day and age. Honestly being fit in 2024 requires tremendous willpower.
You gotta work your ass off or just be so poor you can't afford to eat, that helps.

Any roon advice for someone with out pointing toes, and weak shins?

>>74123695
Tomorrow I will run 20 minutes for the first time in a decade. What am I in for?

>>74127138
Anybody?

>>74132714
It just means your cardio is fatigued and you should make gains

>>74132673
Stability shoes with a mid or forefoot strike and calf exercises.

>>74132714
Could be a zillion things including placebo or overtraining. Maybe you aren't eating/hydrating properly afterwards.

>Go to nature trail
>Kind of a shitty breezy day, the middle of a workday so nobody would be out
>Someone is walking their dog as I'm jogging, okay, I slow down, say hi, give some distance, start again
>Get to the end of the trail
>Hmmm, I'll just walk around the block to recover then I'll have the trail all to myself
>Walk around the entire block (it's the countryside so this was far)
>The girl is STILL on the trail with her dog like 500 feet down
Why do women do this? I'm getting really close to saying fuck it and just scaring women by sprinting whenever I see them on a trail.

>>74132701
this >>74126678 on the left
but much worse. Take care, push yourself but don't injure yourself. You're better off run/walking with the aim of keeping your heart-rate high and good posture for the full 20 minutes, than you are forcing yourself to run through pain with poor posture at 10mins/mile.

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G'day /run/chads. 10km workout today. 5km easy pace (~4:50/km) then 5km threshold-y pace (~4:00/km). Crazy that this pace would have killed me about a year ago but now feels very comfortable, even in my beat up dailies. I'm thinking WAGMI

>>74132934
>>74133044
Cheers bros

I have a question thats kinda related I wanted to ask. But how exactly does building stamina work on a physical level. Like whats actually happening in my body that makes me have more stamina and endurance? Like the tldr of muscle building is your tearing and rebuilding the muscles but stronger whats the tldr of stamina growth?

>>74132714
Yeah it's nothing to worry about.
Concerns are if it takes a long time to come down immediately after stopping (Heart Rate Recovery). That is, if you finish a hard run at 90% and start walking or jogging slowly, you should be down to ~75% within 1-2 minutes of resting. It's normal to have moderately elevated heartrate for awhile after that, though. Also, obviously, if you do a gradual cooldown routine, your heartrate won't "recover" at its maximum rate, which is not a problem either.

>>74132354
Not anyone who has commented so far, but as someone who hasn't ever been overweight in my entire life until a few years ago, my difficulty isn't the willpower to not eat at all. I did intermittent fasting (4-5 hour eating window, nothing extreme) and easily maintained a moderate calorie deficit. That was no problem and I started shedding pounds easily. The difficulty was what happened to my life as I did that. I became irritable, impatient, short-tempered, and unmotivated to do anything creative, mentally difficult or stressful. Sleeping became more difficult which further aggravated all those issues.

I don't bother praising people who post fat loss updates, I just ignore them. Poisoning your mind and nervous system with hostility and aggression online is as bad as overeating in my experience.

>>74132319
you should at least think about doing some core work

>>74133167
making more capillaries to deliver oxygen more efficiently to your muscles (I think)

>>74133167
> More powerful heart to deliver more blood per beat
> Higher density blood plasma with more oxygen per volume
> Greater mitochondrial density in muscle cells
> More blood vessels to carry oxygen
> Greater lactate clearance
> Various other physiological factors

This is the standard answer, but similar to strength there is a lot that is not really known conclusively. E.g muscle tearing is probably not as key to the process of building muscle as is often believed.

>>74125832
shin splints suck, try running on soft ground.

>>74133167
There are many systems working together, but two big ones:
endurance - sustaining intense partially-anaerobic aerobic effort for longer period of time. Although endurance can fail for various reasons, the primary one is lactate buildup in the blood.
cardio efficiency - doing more work for given intensity because your heart, lungs, blood and circulatory system, and muscles are better at converting oxygen into energy.

Training mainly involves stressing one or both of those systems.

Long, easy runs stimulate the heart, circulatory mitochondria and muscle adaptations without lactate buildup.
Sustain 85%-90% of max effort for 30+ minutes to stress endurance. (improve endurance)
Do intense intervals at 95%+ max effort to stress your full oxygen delivery system. (improve your VO2Max)
Other training is usually centered on improving technique and pacing for specific race conditions.

>>74133167
It's also worth noting that improving your form and technique can be a little different for running (and rowing and swimming) than lifting. Not that good form in lifting is trivial, but for running there's a whole lot of automatic movements being sustained for a long time. It's best for your good running form to be as subconscious as possible meaning it's something runners often dedicate time to train. They want to condition themselves to run with efficient form without having to think about it.

>>74132354
>not making excuses
>Fatty cope: the post.
Brah.

A double quarter pounder has decent macros for what it is. Skip the fries and now you can have your cake and eat it.

>>74133564
It's not cope, I'm just pointing out its easier than ever to be efficiently lazy and harder than ever to overcome that ease of access. It's not just some magical coincidence that we are fatter than ever as a species, that everyone in the world just decided "Yeah, time to give up and be fat!" it's hundreds of different factors combined most of which are poking and prodding at your willpower everyday, which is why most people give in.

>>74133564
Literally did this the other day. Except I ate the fries, and didn't have the soft-drink. Was the only thing I had that day asides from coffee, and was still under my TDEE. Was a busy day, didn't even have time to work out.

>>74133186
Yeah, ~175 to 80 isn't too bad, its just the last 20

>>74132354
>ignore that you are spending 30 minutes shopping when its so much more convenient to take 2 minutes to get mcdonalds
Why are you overestimating time spent grocery shopping while underestimating time spent getting fast food?

Grocery shopping doesn't have to last 30 minutes, and getting mcdonalds doesn't have to last 2 minutes. You have to get to the store/restaurant or order, both are literally the same in that aspect. If you order, you spend a few minutes selecting items you want, literally the same again. If you actually go there, you have to wait in line for both, you have to walk around the store, but you also have to wait for your order. Time spend getting groceries and ordering fast food is very comparable.

Now, you have to cook it too, of course, but people overestimate how much time cooking takes too. You can make a simple meal in 5 minutes, something bigger in 10, and a good dinner is 15-20, maybe 30-40 if it's more complicated. And you can make several portions, so making dinner for just 2 days cuts this down to 7,5-20 minutes at most per day.

>>74133564
what's a macro?

There's nothing better than getting home from a 20km run and eating a massive meal then napping on the couch with runner's high + food coma high.

>>74134423
I can relate to the first part but food coma high I’ve never experienced. Is this why fatties are the way they are. Can you get high from food?

>>74134732
https://youtu.be/BBM2ahgnkbw

>>74134732
Maybe high is the wrong word. Just incredibly sated and content

>>74133564
I am literally going to run to mcdonalds right now to get the buy one get one free egg mcmuffin deal and a coffee

>>74134732
You never had brain fog/difficulty to concentrate after a meal,?

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>>74125703
dönme detected

>>74134419
Macronutrients are fat, carbs and protein (and fiber, sort of, which is usually counted as a carb even if it's undigestible)

I'm starting to feel the splints, what is better : no rooning at all or a little slow rooning

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Last run before racing a HM on Sunday. Trying not to let the taper psychosis, taper flu, taper cholera and taper AIDS get to me.

>>74134349
You're both wrong and are foolishly ignoring important external factors that ALWAYS come into play like what your daily routines and responsibilities are like and how your time is structured and where you spend it. If you walk by a burrito joint literally every day there's no opportunity cost to grabbing one every so often.

Also, it's clear you haven't actually measured your full meal prep time. And I mean all of it, including time spent bulk-preparing foods for quick meals during the week as well as all the associated cleaning. Yes, people underestimate how long it takes for fastfood because they don't have to do any of the work themselves, but you're also under-estimating how much time is spent on meals if you have any kind of standards beyond a peanut butter and jelly wrap with potato chips on the side.

A pot of white rice alone takes 20 minutes. You don't have to sit and watch the pot the whole time but that's still 20 minutes you need to allocate. Other types of rice take longer to cook. Pasta takes 10-15 minutes. Almost all fresh produce easily takes 5-10+ minutes to clean and chop and frozen options take time to thaw and cook. Then you have to clean the pans afterward.

I work from home so it makes sense for me. Much less efficient when I was commuting to an office every day.

>Grocery shopping doesn't have to last 30 minutes
It probably will, most of the time, though, unless you're doing multiple small runs per week which is great for keeping fresh produce around but also even less efficient time-wise.

anyone ever try changing the Garmin recommended runs to HR? does it ever stop just giving you a single HR number for the whole workout?

>>74133333
Checked.

Intuitively it makes sense to me that there are multiple systems in play, but the great mystery for me is why they all seem to move in sync. People with higher lactate thresholds also have proportoinately higher VO2max, and vice versa. It really does seem like there's some general factor of endurance/cardio fitness that drives most of the variation, plus some idiosyncratic error terms.

To your list of different limiting systems, I would add glycogen storage & digestion for longer distances (marathon and up), and mental fortitude as the sheer willingness to suffer. You can train both of those.

>>74135910
>If you walk by a burrito joint literally every day there's no opportunity cost to grabbing one every so often.
And if you walk by a grocery store there's no opprtunity cost either. These are equal.
>Also, it's clear you haven't actually measured your full meal prep time.
I did. The more bulk you prepare, the more time efficent it is. And I don't even cook in big bulks, I typically only make 2-3 portions of dinner at once.
>associated cleaning
I clean most dishes while cooking, there's a lot of downtime in most dishes. Dish washer for the rest, it's literally seconds to put things into it and start it up, 2 minutes every few days to unload, not even worth counting. Purely a skill issue. Are we going to count time it takes to throw away all the trash after eating fastfood too? Longer poop breaks after taco bell? Get real.
>A pot of white rice alone takes 20 minutes.
Yeah, and you can do literally everything required for a good meal in that time while the rice is cooking. It's enough time to dice two chicken breasts, throw them into a pan with beans or whatever vegetable you want, clean the pan, make some basic bitch sauce by blending chilli peppers, tomato, garlic and onion, clean the blender. The moment rice is done you need another 3, maybe 5 minutes to mix it all up together and put it in dishes Throw the pot you cooked rice in into the dishwasher or eat from it. Here you go, 25 minutes total for everything, at worst.
>It probably will, most of the time, though
My groceries take 20 minutes at most if you count actually reaching the store and getting back.

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>want to roon on campus
>Faggy protests block large parts of the uni
>Cops aren't doing shit
>Uni isn't doing shit
I don't give a fuck about your politics just get the fuck out of my way!
I hate college kids sometimes.

>>74136347
>these are equal
The entire point is they are different for everyone so stop pretending like your advice is universal. And you basically just admitted you are fudging the times and haven't actually measured anything.

I've worked from home almost 10 yeats and make myself lunch every day there's definitely nothing you can tell me about routines and efficiency there. Doesn't change that your meal prep estimates are easily 5-10 minutes shorter than reality. Everyone is bad at estimating time and you are clearly no exception.

What is the best time to do aerobics? Before or after workout? Does it make a difference?

I went from barely walking to running several days in a row, which eventually led me to feel a stinging pain in my knees, hips and lower back. What solved the problem to me was taking a week off, doing light weighted squats and taking anti inflammatory painkillers.
Good reminder to take shit slowly and follow an actual program.

>>74136253
This old thread on letsrun has some good descriptions of the different systems that interplay when running: https://www.letsrun.com/forum/flat_read.php?thread=42240#post-1

These are mainly focused on middle to long distance races. There is also the aerobic threshold (AeT) which is the point where you are powering your muscles with 50% fat and 50% carbs. This can also be trained, pushing it to higher and higher % of max heart rate. This crossover point is important for ultra-length events where you are sure to burn through glycogen stores long before the race is over if you are pushing the pace.

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>>74136253
Daniels Running Formula 4th ed. has this nice graphic that agrees with your observation that a higher lactate threshold corresponds to a higher VO2Max. He doesn't cover if they are directly related or if his training method just happens to work both. His descriptions of Threshold and Interval pace would lead me to believe they are two different systems that both need to be trained individually.

I had to skip the run today because my left knee feel stiff and I know it'll hurt after one km. I want to die. Why does my body have to self destruct every time I decide to run over 15km?
I'll try to schedule a physio session on Sunday, but give me your best tips until then

>>74136905
I came across this comment which has an interesting picture from a conference: https://old.reddit.com/r/AdvancedRunning/comments/xawmzp/question_about_relation_between_vo2_max_and/inwhbok/

It seems VO2max just sets the upper limit (oxygen update) but there are other factors that affect running performance. It makes sense why Daniels would go one step further to VVO2max (velocity at VO2max) to try to account for things like running economy.

>>74129456
Nobody gave me compliments :(

>>74129456
Good job fren, I am proud of you

lads I am seriously considering training for triathalons/Ironman. It looks fun. I need to find a lap pool

I grew up fat as fuck but lost it all recently. Ran my first 5k race ever the other day in 27 flat, not the best but happy with it cuz as of like a month ago I had never even ran a mile straight (besides treadmills and shit). Should I try and increase my distance up to a 10k, or should I try and focus on getting my 5k time down?

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>>74130042
Well I gotta lose the chub anyway or white boy summer's over before it even began. But yeah, my training's all over the place. Need to get my shit together.

>>74130133
>BMI 19-20
That's contest ready/Auschwitzmode for me and I don't even train legs with load. I can go down to 22.5 at most.

>>74127175
Not a half-marathon but training for a cold water swim. Pre-bonked myself with resistance drills then swam for 2 hours wearing a baggy t-shirt. Had flu-like symptons and was bed-ridden for 2 days.
Past a certain point you just let Jesus take the wheel. And where's the challenge in that? Your body was either prepared for the mileage and you make it, or it wasn't and you shit yourself and drown.

>>74130594
Try swimming breh.

>the dog who normally barks at me finally stopped
I hit my first milestone bros

>>74123695
what does rooner grill pussy smell and taste like?

>>74136504
>And you basically just admitted you are fudging the times and haven't actually measured anything.
I literally walked you through making a 25 minute dinner as if you were a retarded 6 year old and you still didn't get it. Not only that, you can't even comprehend making a 25 minute dinner after supposed 10 years of cooking. Beyond sad.

In the UK local races seem to do participation medals instead of place medals. Is it nice to collect the these? Do you bother? There's a series of 5 X 5k races each with a medal but they're £14 each to enter

Are competitive races fun at least?

>>74137944
I like races, especially small local ones. The atmosphere is chill, it's nice to chat with other local runners and maybe set up a future weekend run or something.

If you like to race and compete then you can run it hard, or you could just roll it in as part of your training that day and not take it seriously.

I just collect the medals/ribbons and bibs from races and throw them in a shoebox in my closet. I don't know if I'll ever do anything with them but they dont take up much space

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felt cute, might delete later idk

>>74125183
How come so many people run tons of miles on concrete/tarmac though? They don't get shin problems.
There is a track near me but it's absolutely boring to do 35 circles instead of running and watching the world

I am able to maintain my strength around 1/2/3/4 for 1 rep maxes while rooning half marathon distance. If I were to do a half marathon tomorrow I’d finish right at 1h35m

I also know deep that I could not run an entire marathon.

Have I found the limit to what I can accomplish in both sports at the same time?
It would be cool to run a full marathon but I think I would have to quit lifting

>>74134732
You can. The brain-gut axis does exist and I think there's opioid receptors in your gut. Depending on your microbiota you can get a rush of chemicals from eating certain foods.

>>74123695
> Still not stickied:
Lunge W/Twist. (Stride)
https://www.youtube.com/watch?v=L4th29G9RAk [Embed]

Foot Fires (sprinting)
https://www.youtube.com/watch?v=5ehTgaeC4I4 [Embed]

Mnt. Climber + Push Ups (general/stamina):
https://www.youtube.com/watch?v=jxWQRj7U0Zo [Embed]

>>74136504
Lol cooking is a skill that gets easier and faster as you do it more.

Every meal isn't and doesn't have to be a 3 course, sit down meal. Prepping/making food isn't some laborious task for someone who gives a shit about what they're eating.

>>74138445
If you can run a 1:35 HM you can unquestionably run a marathon. The rough rule of thumb of double plus twenty minutes guesstimates you as capable of 3:30, but if you think you're not up to it maybe 3:40 is also realistic. No way you'd be over 4:00 if stuff doesn't go catastrophically wrong, and a 3:55 would probably even feel easy (if a bit of a drag at the end, but nowhere near the suffering of the end of a properly raced HM).

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Alright guys I finished the 10K program! I'm a little drowsy from new medication, but I'm hyped. I finished my first ever 10K at 275 lbs (124 kg)!

I appreciate all the kind words and motivation I've gotten here throughout these weeks. I'm not going to stop anytime soon. I just want to be an example that it is possible to change your morbidly obese lifestyle into something better.

>>74138504
You're getting lost in epeen faggotry
All we're talking about a comparison between fast food and home cooking. Sorry, but no matter how much you practice and optimize and race to prepare your meals as fast as possible, you're not going to be spending less time than the guy who orders grubhub from his phone and picks it up at his doorstep 20 minutes later.

>>74137252
thmx :)

>>74123695
> Every couch to whatever and run fast is just the same junk.
> No mention of prepping for physical fitness prior to running or warm ups.
> No mention of EMOM or Grease The Groove methods.

Holy shit whoever did the original post for this general was a faggot with no understanding of physical training.
> Just run.
Doesn't work.
> JUST RUUN EVEN IF YOU PUKE!
Nope, nobody has time for that. None of you even figured out how to breathe properly and you are talking about running 5-10km? LMAO. Faggots.

>>74137155
>>74129456
based wd :)

>>74137607
>increase my distance up to a 10k, or should I try and focus on getting my 5k time down
both. increasing distance will improve your cardio and thus your 5k time

>>74138545
>124 kg
yikes!

>>74138863
just realized no one ever mentions getting a side stitch in these threads when that was one of the most annoying things I had to deal with when building up my aerobic fitness years ago. What definitely helped back then was learning proper breathing methods and really focusing on inhaling and exhaling on beat with the steps I took. Pretty sure a side stitch is just caused by having a weak or untrained diaphragm, but breathing to a rhythm absolutely helped

Long run today. Should I go at my normal pace (~5:30/km) or should I go slower?
t. noob

Also I just noticed that my Garmin provides a vo2max. Why does it say that my vo2max has gone from 52 to 46 over the last month?

>>74132701
>>74133066
I did it bros. Felt good.

What app should I use to track my run?

>>74125941
>yeah you trained boxing for 15 years but when i see red i just go crazy bro!

>>74139723
95% of real life fights are over in a minute or less

>>74139156
Grats bro! Just remember to keep going. It gets easier, but stop for more than a few days and you'll feel like shit again.

>going through relationship problems
>Haven't rooned consistentally
>feel like utter shit

It's amazing how fast this catches up with you. I just want to curl up in a hole instead. Not sure I can will myself to do anything now.

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Happy Saturday /run/GODS! Parkrun this morning was pretty good. Back under 17:50 but still a ways off the sub 17:30... LFG!

>>74124075
https://youtu.be/FSSDLDhbacc?si=C3E30kZNgg43Y9ef

>>74140001
nice dude

>>74138554
I'll spend less time and money than him.

Further if you consider the time spent to earn that money in the first place.

>>74139914
As a fat man, your only chance is to grab the opponent and sit on him, and you only have 10 seconds before you gas out

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>>74140001
Decent effort 7.5/10.
Double zone troon for me.

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[t]rooned out tonight
Was meaning to do a very slow 1:15 10K but ended up doing a 12.5K instead

Bought my first pair of proper rooning shoes today, a pair of Asics Gel Kayano 30. They feel fucking great, such a big improvement over my old $6 Slazenger shoes kek

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Are zero drop shoes a meme? Do they fuck your knees faster?

>>74140761
Probably depends on your feet. I have low arches and poor ankle mobility, so I want as much cushion and drop as possible.

>>74140761
Zero drop puts pressure on your ankles/calves. Pillows put pressure on knees. Knees feeling off? Wear zero-drop. Ankles/calves tight? Wear pillows.

>>74140761
Yes and no. If you're light, have strong calves, no tendon issues, and good posture/running technique, then zero drop and super flexy shoes feel amazing. Everyone else, stick to rigid + well cushioned until your at that point. Also never do long runs in zero drop (unless it's for a race). Staying injury free is all about your weight (not overloading if your a fatty) and your technique. Zero drop shoes don't provide any cushioning and they don't force better footstrike like padded shoes do. So they require you to know what the fuck your doing, or you're going to fuck yourself up. It's the runners equivalent of taking off training wheels.

On a related note, had some friends fall for the hokkas meme. Those shoes literally force you to heel strike.

>>74138545
Very nice man, what time did you get. How has your running improved with the weight loss?

>>74140761
Y'all niggas need to stop conflating zero-drop shoes with minimalist shoes. Minimalist shoes are a meme unless you really do minimal mileage and none on pavement.
Topo and altra however both make zero drop shoes with standard stack heights, which are quite comfy unless you heel strike religiously.

>>74138519
I guess I never considered just slowing down kek
Gonna do a HM on May 5th and just keep upping mileage, will consider the full in the fall after I get a couple more halfs under my belt

If I am running a half marathon next Saturday on short notice, and I am already doing long roons every Saturday, should I just continue with my regularly scheduled programming?
I am OCD about getting miles in. I don't need to taper if it's not a real challenge for me distance-wise right? Last Saturday was 12.5 miles, was plotting 13.1 tomorrow.

Was wondering why I had gotten so unfit and why I was taking so long to get back up to my previous pace. Three months later and it turns out the treadmills in the UK are in miles not KM, and I’d been running nearly double my old pace. Kek.

Anyway turns out I can do a 46 minute 10k now.

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>>74141269
That is hilarious. Good work
Did you see the hardest geezer went on a morning run with Rishi Sunak?
Rubbing elbows with one of the world's most powerful people has to be the /roon/ equivalent of making it

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>>74123843
>that cadence for that pace

>>74140819
>>74140825
>>74140856
>>74141089
Thanks for the into. Bought a pair last week and it's amazing for walking, but still have to run with them. Gonna start slow and see how it goes.

I got back to running 10km every sunday, I would like to get to 15km, but at 242lbs right now it seems very hard, maybe if I drop 10 pounds, I feel I have the conditioning but my legs start to get fucked by the end. Lifting heavy is my main activity, it's hard for me to eat less and not train as hard, I gotta let go of my ego a bit.

I started the Garmin inbuilt couch to 5k equivalent, and on the second run it wanted me to do cadence drills and to only spend about 2 minutes total running.
I'll just keep run-walking while trying to keep my heartrate low, I don't think I need these programs.

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>new garmin connect update

>>74142102
I kinda like it desu

>>74141263
Tapering will improve your race performance regardless of the distance. It probably isn't necessary if you're just running to complete it, but if you taper you can probably run it a bit faster.

been put on pantoprazole for excess stomach acid, should begin to work within 4 days, 7 if im unlucky
im not a fat cunt, i have a clean diet, i dont drink alcohol
why the fuck did i end up with erosive esophagitis from GERD
might be able to start running again this week, will just push the training plan start back to the first week of may

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Longish Roon Coomplete
>>74141423
I can't help it. Machine-gun hips + tired legs from 70 mi/week + 5'8" manlet bonelet

What does it mean when my normal heart rate is [x] but after a long run it stays at [x+10/15] for 12ish hours?

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Long roon done. Now just 5k tomorrow to round out my peak mileage week before my marathon.
I've joonked every run.
I will not stop.

>>74142645
feels like there is less data, maybe I just have to get used to it

>>74123695
If I run for 1 hour and aim for 135BPM HR, is this a decent zone 2 session?

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>>74132301
Wait you're supposed to change the insoles?

Went on a 12 kilometer roon

Fucking coach wants me to take breaks. He's a twat and a bastard and I hate him. He's also making me do plyometrics, which are the most pain I've been in for a while.
As soon as it starts working I will sing his praises.
> t. need to be able to run over 20 miles easy before progressing onto ultras.

How do you normally pace yourself in a very long easy run? I just figured that if I can comfortably breath through my nose I'm running at a pace that is not too fast.

20 minutes of roon yesterday. too breaks.

just made knee feel more funky desu though its not bad. not as funky as it were earlier
not had an injure diss protracted for about a decade

My knee hurts

Literally every time I gear up for a long, 90+ minute roon, I get gas and feel like I have to shit but can’t and get delayed an hour trying to go to the bathroom because I don’t want to have to roon trying to hold in diarrhea. This is so annoying bros

Is running 7 times a week a bad idea?

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I rooned this morning, comfy rain

>>74144802
No, but you really need to know your body and how to pace yourself. If you go every day, it's very important to vary the intensity and do some days low and slow. Otherwise, you will either burn out or injure yourself. If you can't keep yourself at a low intensity for those days, you're probably better off just resting. For me, it's an issue because if I let my mind wander too much, then I start running at my medium pace automatically and my HR rises.

>>74144802
Might be. Might not be. I think a lot depends on your genetics. I know if I did that I’d get an overuse injury. But you could very well be inclined towards being able to do that

I want to start the couch to 5k, maybe a really stupid question what's the easiest way of tracking running / walking intervals without staring at my phone all the time?

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How do you guys clean your running shoes? Shoes are barely a month old and they’re already pretty brown

>>74144890
Most running apps that let you program intervals have audio feedback. Back in the day I used runkeeper but there's probably a ton of options now.

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>>74144996
You let your mom take care of it.

>>74132301
When they look like this.

>>74135904
>>74133129
>>74129652
>>74127783
>>74133129
>>74135904
>>74140375
>>74140450
>>74143383
>>74143801
Shout out to all the unreplied roon posters. I Appreciate your Effort. Fuck the non-runners polluting the thread. We will make it.

>>74145559
>>74144832

>>74144996
I don’t unless they get caked in mud. I go through 4 or 5 pairs a year though so by the time they’re dirty they’re out of miles

what to do with heel spur? noticed some heel pain couple weeks ago after a night out wearing some uncomfortable shoes, decided to ignore it and went about my week as normal. did a 10 mile run sunday and the pain kept persisting so i took the whole week off. still experiencing some heel pain when i stretch my foot a certain way and when i apply pressure. PLEASE HELP!!!

Why do all these pro runners train at altitude? When will this fad end? Is getting a good training stimulus at sea level too difficult for these soft pros? Obviously if the race is at high elevation then it makes sense. Just really gay.
>Muh mountains, I'm so hardcore guys...

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>>74145876
>Why do all these pro runners train at altitude?
Because it works.
>When will this fad end?
Probably never, because it works.
>Is getting a good training stimulus at sea level too difficult for these soft pros?
Train all you want, you won't get a RBC boost that training at a higher altitude for a while provides.
>Obviously if the race is at high elevation then it makes sense.
It makes sense regardless, which is why pros are doing it regardless.
>Just really gay.
>Muh mountains, I'm so hardcore guys...
pic

>>74144996
I just don't wear white shoes, always seemed dumb to me.

>>74145949
>It works
Not really, I've seen a lot of training videos where pros run slow in the mountains and they're always coping
>Well this is X seconds faster at sea level
It's nigging hilarious the built-in cope there. Then they do the race at sea level and dont even perform well at all. Many such cases.

>>74139976
I'm the opposite, ended a 11 year relationship and got into running seriously. I need a goal to works towards to distract myself.
>I just want to curl up in a hole instead. Not sure I can will myself to do anything now.
Yeah I felt that way too, which contributed to the relationship ending. You will regret that, so don't do it. Take it from someone who regrets being like this for years.

>>74145999
I mean shit dude, you should be happy then. They're wasting their time doing training that doesn't benefit them, you are very confident that your training regiment is superior, easier for you to win races. I expect to read about you next time i check who's winning all the big races.

>>74146028
Absolutely, my training is superior, my talent level is high enough. You will see me in the 2028 Olympics. If /roon/ still exists and I am still a social outcast posting here I will let everyone know what cue to look for so everyone knows who I am.

>>74146048
I wish you success.

>Try to attempt a 5K today to beat my 27 min PR
>Humidity is high
>Calves start cramping up badly a little past the halfway point
>Have to kill the run and just do jogging and walking the rest of the way
How do I conquer this? Every time when it's humid, my calves want to kill themselves.

>>74146106
You rest and train again

>>74125738
Nice work :)

>>74144009
the time is fine, depends on your max HR though.

>>74144316
Nose breathing is a good metric

>>74146065
Thanks m8

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rooned
Some soreness in my groin, but not that bad... the location seemed lower today, like on the inside of my upper thigh. Ended up having a slower average pace this week than last cause of this fucking groin problem. At least I'm still losing weight though.
Saw a heron today. There was a mother and child looking at it from across the river, and they were still there a half hour later when I was running back. I though to myself The heron is a cool bird... but not a HALF HOUR cool... but then I remembered I spent like an hour watching one a few weeks ago. Herons are pretty cool.
Saw two geese walk out of the river, I thought they were going to get on the trail and impede me, but they stayed on the grass. My exgf was once accosted by a goose while running. I also saw some animal carcass next to the trail... was mostly picked clean so not sure what it was, but pretty big. Might have been a goose. It wasn't there when I last ran that route on Wednesday. I could see the bones and like its entire fucking spine.

I can nose breathe with my heart rate above 170 at altitude (8000 ft)

what does this mean

>>74143801
holy shit...

>>74143801
you'lll learn the errors of your ways in time. but good job, you are not soft.
>t. did the same thing except faster and higher mileage.

>>74146962
Thanks. I'll chill out once I finish this marathon. I made my training block too long and I'm just getting bored as hell so I've been overrunning everything.

>>74144316
Singing.
If I can sing whole phrases in time without taking breaths where there shouldn't be, I'm not going to too hard.

>spent ages 10-28 as a morbid obeast
>lost a lil over a hundred pounds
>started jogging/running
>feels good man
>running this month
>getting back into the swing after a mild surgery
>weird pressure/pain in hip
oh god am I finally going to pay for all my fat sins?

>>74146688
I saw like three flying herons, a goose with her goslings, and a dead vole on my run today.
Sometimes I want to slow down to look at all the critters.

>>74144795
what works for me is telling myself I'll just run to that next street, or just do two more miles, or just get to that bridge, etc. and all of a sudden i'm at a half marathon distance

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>new shoes cause right toe pain after 1 mile

how over is it?

>>74147093
sounds autistic but I whistle what I'm listening to while I run sometimes if there aren't a lot of people nearby

How do I break the 50 miles per week barrier?

>>74144795
sounds like anticipatory anxiety

>>74147250
i bought new shoes because my old shoes were doing this shit to the big toe metatarsal bone

new thread
>>74147328
>>74147328
>>74147328