If that feels too easy, you might be a natural. Go further now, slow down if necessary.


Since you don't want your legs to shrivel up, do this sometime this week

Warm up 1 mile at 10:00
8x200 m repeats w/ 2 min walk recovery

Start around 45s for the first 200m and work yourself to 95% effort for the last few (should be around 34s unless you a natural speed demon and then you might hit 31s). Work those glutes and hams during this gym closed nightmare. Doesn't matter if they are all 40s, that's fine too. Sprinters are jacked, 200m repeats good and a lot more fun than regular running.

Its better on the track, I am sneaking into my local high school track with no problem. You can do it on a road trail also, just measure 200m on strava and then the 2 minute walk recovery gets you back to your starting point.

200M is half a lap on a track. If you can't figure it out on a road trail, just do an easy run with random sprints from 15s to 40s. Do at least 8 of them and jog slowly after each one for a minute or two.

LOVE IT.

Ethered him like a true ABP.

This scum thinks ruined lives are funny. That's the scummiest thing I've ever read. I still want to break every bone in this little kunts face. But since I make my own coffee, I'll just have to settle for hoping he gets cancer, or crushed by a bus, or gets his nuts bit off by a dog, etc.

All three would be pretty sweet. I'd like to see him find out he has cancer because a dog bit his nuts off. On the way home he just walks in front of a bus out of understandable despair.

The dog who bit his nuts off was one of those dogs who can detect cancer but just had a bad day.

well, this new guest character is certainly pretty spicy. A bit out there maybe, but the writers can be forgiven what with how lost the main char is at the moment.

always been a natty. all natty, all genetics is what i like to say. tomorrow i will push to 3.5-4 miles at 10min/mi pace.


loco, this sound like some HIIT i did a couple years back. shed weight really fast.

there is this track by my place, but its a donk track. it is no way authentic track and field. it is also gated off now due to Corona, but these yuppies built it all wrong and can be jumped bc the fencing is a donk 4 feet high.

i just convert meter to mile. 200m = 0.12 mile. so i will just do sprints until my Strava tracker changes every 1/10 of a mile.

����


no that is not funny. it was directed towards ignorant yuppies who think success is measured in dollars and job status. all of their IG post is fake. funny how it takes a pandemic to show how fake people are. you are crying and moaning on IG and FB now bc u lost your yuppie job. funny. if you are so successful, shouldn't you have some money saved up and NOT B1TCH AND MOAN ON FB AND IG?

also you are like that creepy ex who keeps stalking. u did say you won't be back and now here you are.


u are a beta male provider. please leave and STAY THE FCUK OUT.

N1H - loco is nuts. Running at a 11 minute/mile pace will kill your knees. It's basically bouncing up and down and not getting anywhere. Run at what feels is a good pace for as long as you can. If you need a break walk for 30 seconds and then get back at it. Three miles is long enough to start, but increase the distance each week. Also, a big lol at 45 seconds for 200m being anything other than a quick warm-up.

N1H, ignore above. loco is right, the above is absurd. "Run so fast that you may need a 30 second break". lol

Donk checking in.


Let's see the science that shows slow running leads to increased running injuries. And the slow running is just to see if he keeps it up for a few weeks. I can adjust him to 9 minute miles asap if I see the right signs.

And the 200s starting at 45s is the first day, first rep. You don't want bust a ham being an idiot.

I love h&f, because I am such a foremost authority on most of this that silence is all I get after I respond. Let the crickets begin.

Ha, I missed the part about running slowly killing your knees. Always squat at 95% bro, light squats are bad for you.

1/10th of a mile is kinda of short. Just run 40s fast and then run really slow to recover and then repeat. And by run fast, I don't mean 100%. Maybe only 90% effort this first time, maybe 85%. Don't snap some shiet bro. If you have zero soreness the next day, then next week you can pump it up.

ABP, if you were to get staked right now, what amount and at what terms?

If it seems reasonable, I'm down to throw my hat in the ring. But not having backed anyone before, by seems reasonable I mean multiple posters here in the thread will also want to back you where I'm be part of an ABP stable group not the individual jockey.

It seems like you were profitable before, should be able to reboot in these troubled times

If you had normal reading comprehension, you would have picked up on the part where I said, "run at what feels a good pace" for 3 miles and then when extending to a further distance take the walking break. This is just standard training. How you translated that in "run so fast that you may need a 30 second break" is quite befuddling.
Most people running at an lol11 minute mile pace are basically just bouncing up and down, not really running at all. And I didn't say there would be injuries. I said it would kill his knees. You understand the difference between injury and excessive soreness, right?

I agree that starting slow is the correct approach for a novice. But ABP will have no problem keeping up. We know from his lifting he has strong legs, has at least a decent base of cardio, and has .


Of course there should be a warm up. Show me the science that running faster that 45 seconds for 200m puts you at risk of busting a ham.

You don't want to match qualifications on this with me. You'd lose.

Seems like a strange comparison.

It's a pretty good comparison actually. Show me a study where running slower with good form makes your knees sorer than if you ran faster with the same, good form. And yes, you can run slowly with good form.

Alright, this needs to happen. Let's hear these qualifications, bros.

Didace reminds me of that one dude in his 40s, who came on here and thought he knew about h&f. He was all SARMed up and he saw my video doing 23 pullups and said my form was crappy. I then asked to see his pullups and he said he could do 17 strict pullups. When I asked to let's see them, he said they were from 20 years ago. Lol. We never saw him again.

N1 is a 7:10 miler, untrained (solid). His easy pace is about 10:00 and slower for longer stuff. He is going to have massive aerobic drift. I suggested he do his first 200m at 6:00 mile pace and work his way all the way up to 4:10 mile pace. That's to see how it goes.

And this guy has criticisms. Lol. Just another clueless dinosaur, countdown before disappearance from h&f.

OK, the loco has spoken. Not much detail vis-a-vis qualifications, but we have to start somewhere. Your turn, Didace.

I suggested years ago he should look into some well paying G4P adjacent occupation (bartender, masseuse, promoter, etc.), but I guess he found his passion serving overpriced coffee for $13/hr and that was that.

You and I would probably agree he should seriously consider webcamming for gays, but honestly I just dont see it happening.

It can't happen until he comes to terms with being gay himself. Once he becomes ok with that, then maybe he can G4P. Right?

Didn't ABP at one point say he would be willing to do G4P? Although, it's highly likely he didn't actually know what G4P meant when he made that declaration.

He meant exactly stuff like camming (well gay bartending anyway).

I think the point was look but don't touch me.

I think y'all have him pegged. Or Stacy did.

Don't really care about idiot villain's opinion, but why exactly is this used as an insult or something bad in 2020? Don't beta providers basically keep society moving and the species propagated in a healthy way? What exactly is wrong with committing to one woman, raising children with her, and your main role being the guy who brings home the $ to keep the kids and wife well provided for?

I am way too cowardly to be a beta provider tbh, I look up to them, not down. I am way too fleeting and neurotic for such an undertaking.

wait... so having a family is beta in N1's book? what if he wears proper fit pants as he reads a bedtime story to his kids before taking them off to have vaginal sex with his wife in efforts to create another child in their monogamous relationship?