Stay safe. Read KC's running log (it won't take long).





Inb4 realities of natty marathon training.

You are selling your self way short man. 30 min should be no problem for anyone your weight under 60. You could do 25 with like 3 weeks of work

I don't think a 5k is cardio bunny level. If he steps it up to 10 mile runs at an even pace then that's cardio bunny territory.

I think this is mostly true since I did it in 10days. But wow my ankles hurt at the beginning. They are a bit sore right now. I couldn't imagine weighing 30 to 70 pounds more. And by the time I finished I saw zero fatties. Maybe there was one 5'11 190 skinnyfat.

I don't know what my cardio future holds. Definitely not doing 10ks on flat roads. Zzzzzzzz. But not going to lie, I have been eyeballing Ron's mountain running log.

If I would have hit 24:00 for sure I wouldn't have proceeded with more 5ks. Rippetoe would have been right, you can get decent cardio in a very short time.

So I am thinking maybe I should get a bit closer to 20:00min 5k and then readjust my goals. In the meantime, going to probably start logging again. Maybe journey to 20:00 5k makes destroys all my Lifts. I haven't been lifting seriously but I have kept my upperbody strength at its peak.

Great job loco

Any thoughts on formal programs to follow, or just going to run from time to time and see what happens?

I ****ing hate running. But am toying with training for a 13.1 or a 26.2. Just seems like the next step in the endurance world for me to tackle.

Yeah there is one program I am thinking of following. It's 24:00 to 20:00 5k, in 12 weeks. However, on some other website it said the process of going 23:00 to 20:00 takes 9-18 months. So I am still doing research to see what I am going to follow. In the meantime gonna follow generic guidelines (one day intervals, one day tempo run, etc etc).

No way on marathons. Those guys have horrible physiques. Skinny skinnies and skinny fats.

11/27
Light recovery day
Cgbp 4x7 @185
Incline smith machine 4x8
Barbell rows 4x10 @125
Lat pull down 4x8 @140

Incline treadmill 20min => 200kcal

Congrats loco! I hate running, but to each his own. Do what makes you happy.

That is the biggest endorsement I've ever heard Cha give running .

lol, i thought the same thing

I am not running because it makes me happy. I am running because it's the easiest way to make my next million. Became a health millionaire by losing weight and lifting weights. Next million is by improving cardiovascular health.

11/29
Hbbs 185x5 195x5 205x5
Sldl 175x5 185x5 195x5 205x5
Hyperextensions +45x15 +70x10
Kneeling ab wheel 4x15

Hbbs atg bother a ligament on my right knee. But I think the stretch reflex helps cause no lowback pain.

There is a nice university lake run nearby. It's 4 miles. Thinking might do it tomorrow.

Do you actually believe it is the easiest way, loco? Wouldn't just doing burpees or something actually be the easiest?

Presumably you mean "simple" and "efficient" when you say "easy" here.

I'm guessing he means easy not efficient. Running is so much easier than
burpees or whatever

LISS FTW

11/30
LSU university lake run (4.01 miles) - 36:54

Mapmyrun said I ran 18 miles in 36 minutes. It was fairly accurate for my Houston 5k, so this is super disappointing.

This was an awesome jog. Nice lake. Big houses. Half the run goes through the LSU Campus. Ankles hurt a bit but breathing and heart rate seemed to be solid.

Do you use a heart rate monitor or are you just going off of feel?

Off feel. One of the gyms I go to has a treadmill with the built in sensors. Most of these machines are awful and won't read at higher heart rates. But this machine brand new and the sensors consistently pick up heart rate almost instantly and there is no variance on readings. I was training at 165 hbm on a tough day. Seems reasonable from the little research I have done. I am guessing yesterday was 145.

I might get a garmin though. Some old cougar blonde that wanted to pound, highly recommended it.

12/1

Bench press 5x5 @215
Incline db fly 3x12 @40s
Chins 3x12
Hammer row 2x10 @100 per side
Hammer shoulder press 3x8 @160

Lowerbody has been sore since yesterday's run. Wanted to run a bit today but ankles sore also. Probably not a good idea to run the day after legs. I am going to try putting in the run right after training legs.

Bench felt really easy. Could have hit the last set for at least 7 reps. Maybe it was the long rest. Maybe cgbp helping. Maybe getting better at getting tight. Maybe just a good day. I did run to the weightscale to make sure it wasn't fake gains from gaining holiday weight. Nope. Still 163 pounds.

Are you heel striking?

Look up the pose method.


Personally I can't not forefoot strike no matter how slow I "run" never have - it feels so wrong to strike with my heel. It bewilders my mind that most people do strike with their heels. But it also is no surprise a ton of people end up with foot issues from running BECAUSE of the heel strike.

I've been led to believe that heel striking isn't inherently bad, it's about where the pressure is and where/how you're pushing off...

(unless you're using a slightly different definition of heel striking than me which assumes a suboptimal foot out in front/higher heel pressure?)

Heel strike vs forefoot is like hbbs vs lbbs. Eternal debate.


I think I mid strike and since I wear minimalist shoes, this is causing problems on asphalt.

I started doing research on all this. And I think all these increases in injuries is 100% related to running on asphalt.

Problem is a lot of these sweet city runs are on asphalt. So that's why I eyeball Ron's log and start mouth watering. I am doing a university trail run tomorrow and I am pretty sure that's going to feel much better.

These Indians that were "born to run" definitely forefoot strike, but they also don't run on freaking asphalt.

Maybe you should quit the paleo shoe crap and get some good cushy running shoes?

Yeah I have been eyeballing those Asics gel nimbus whatever shoes on Amazon. Really highly rated.

This all super fps though. It's like on asphalt I want use the Asics and heel strike. And then on trails I want the merrel minimalist shoes and forefoot strike.

lol. How about I just run a 5k in sub23:00 first?

It isn't, but people tend to strike hard flat (the guys who are really loud on treadmills) or are too far out and strike further back.

Nice thread title change AB : thumb: