Look like a chopstick in anything larger than an adult medium master race reporting for duty.

Can you even wear medium. I'd think the sleeves would look ridiculously short.

Most do, yes. And therein, as the Bard would say, lies the rub.

who would have guessed I would one day look at Monte and think of him as a manlet, and yet here we are

~4-5 legit pounds until adult male status is regained; you'll be singing a different tune then.

Narrator: He wouldn't.

3d delts. You stackin bro?

At the very least he is on high alert

3/19 Easy run 3.5 miles 29:45
Avg heart rate 136

Finally a solid run. It was treadmill at 1deg but I will take it, 100% of the run was below 146 heart rate.

Also came in at a blistering 161 on the weight scales. So there you have it, I am slow because I am fat and training in hot weather.

Coincidentally my boy Patrick Cutter thinks he suffers more in heat than his fellow runners because of muscle mass. So yeah mass monsters at huge disadvantage when running. My guns are overheating me. Cuuuuuuut.

Question:

At what point would you seek medical attention in regards to HR and endurance training?

Here's the scenario that I'm faced with. I'm starting week 10 of a half marathon training program. No matter what I do, I can't keep my HR down where it "should" be. Resting HR and blood pressure are fine. 40 minutes on the treadmill with a slight incline puts me at 155 HR average at 10:30 pace.

From a cardio stance, I feel like I should be better than that. I understand that outside of XC skiing and the last ten weeks, my legs are largely untrained. But I still logged over 200 hours of hard to steady cardio last year paddling (234 hours logged on Garmin with a 145 avg HR).

Resting HR and blood pressure are exactly where/what they should be.

I'm toying with having a stress test completed to see if things are going out of wack after I start running.

What's your take? You seem to be big in to the HR based training now. My coach is HUGE in HR training and seems concerned. Other people I talk to are saying "screw the watch and the chest strap, just go run".

Post some sample runs and the heart rate graph.

Inclines are crushing, make you work hard. A 5 deg incline is significant. My guess is you underestimating inclines.

Very possible on the incline issue. My old junker treadmill needs the belt adjusted. Too little incline and it slips backwards.

I only have two outdoor runs to go off of, I'll see what I can dig up.

loco,

how many calories do you think somebody burns doing a high volume bodybuilding style leg workout? Like a bunch of 10s on squats followed by some unilateral and isolation work.

Today's run. My coach thinks my stride is just completely inefficient from running indoors. Also thinks I may have an abnormally high max HR (the Garmin has clocked me in the low to mid 190's before). So I ran outside today to see how it felt.

1 mile w/u, 200/400/800/400/200 with 200 recovery between, 1 mile c/d.







I feel fine, like there's plenty more in the tank. But am concerned that if I try to run a race at these paces I'll blow up. All I really want is sub 2 hours for the first half, just to say that I did it. Based on this, I think that's achievable. But damn. Papa loco is tearing it up. Would be nice to be thinking about chasing that 1:35 or so.

Can explain that elevation graph? Why is there a significant jump at the 1/2 mile marker?

That's actually the hr overlaid on the elevation. Stopped and put some moisture on the strap so it would start working.

I would be concerned, maybe a stress test on the treadmill will reveal what's going on.

Sorry but those numbers look like what 200+lb MLYLT would produce.

I mean the first mile is okay at 134, but look at that mile after the intervals!!? A whopping 161 avg for an easy 11:00 mile. I mean you must be drenched and can barely speak.

I would double check heart rate on two devices. Treadmill at gym and your watch. And if they match, look into a stress test.

Maybe 400 for 4x10 squats and 3x10 leg ext 3x10 leg curl.

Add some Bulgarian and leg press and maybe 700..

Just making numbers up, basing them a little on the Shuenke epoc study.

Maybe 400 for 4x10 squats and 3x10 leg ext 3x10 leg curl.

Add some Bulgarian and leg press and maybe 700.

Just making numbers up, basing them a little on the Shuenke epoc study.

3/20 morning
W3D3 Easy run 4.5 miles 37:54
Avg heart rate 139

Treadmill with 1deg incline. Now we talking, better.

Evening
RDL 3x8 @205
Unilateral leg press 3x9 @230
Paused incline bench (medium grip) 3x4 @155
DB rows 2x12 @80
Pullups 3x10

I know I have plenty of gains available with RDL and Rows but EVgonnaEV, I pussy out plenty. Got some in here but I should have done more rows.

Far higher than expected your estimates to be tbh.

Conservative numbers

The Shuenke study was circuit of 4x10 squats, 4x10 bench, 4x10 power cleans.

2 min rest between sets. Pretty sure reps were taken to rpe9+.

So get this, 700 calorie expenditure. But that's post exercise, I think there was another 250 from the exercise only. And that was for 177lb dudes. Yes, 1000 cals from 30min exercise.

So yeah I am being conservative because obviously rpe very hard in this study.

It's always going to be Loco's metabolic overtraining log, it's just I run so much now that it's not necessary. But my training future is just 3x per week, full body, high volume.

The 8 to 10 repper to rpe9+ is the most effective way to exercise. It finds that special place where max hypertrophy and max calorie expenditure per time, occurs.

It's too bad more lifting is not inspired by this besides random clicking from the crossfitters. It's always easy to know which the best exercises are (what EV avoids the most). So that would be squat variations, deadlift variations, row variations, and other stuff such as power cleans.

3/21
W3D4 Running
10x400 @goal pace -5 seconds w/200 m jog recovery
1:27
1:35
1:33
1:33
1:34
1:29
1:33
1:34
1:31
1:15

These were not feeling great on my ankle/shins but last one felt awesome, shortened my stride and pumped up the cadence to 200+ to hit a 1:15. Jog recoveries were at 1:15 for 200m.

Do intervals count as mileage for the week? Don't know but I been counting them. 4 miles here.

Damn Loco! You are looking good!

Interesting... I'm also trying to focus on volume over heavy weights in 8-10 range. It was mostly because I'm really bored by doing a lot of cardio so it's a way to get stronger but burn a significantly larger amount of calories than doing 5s for main lifts and higher reps for accessories only.

I think long-term a periodized approach of spending some time on a specific rep range until progress slows then moving to another rep range is the best for making your lifts increase, but alas making lifts increase and burning calories aren't quite the same.