DX2JX2 Member

If nutrition is your problem it's more likely the total number of calories you're eating rather than the composition of those calories. That said, if nutrition is your problem, you'd feel a lack of energy before your workouts too. Also, define distance? Only reason I ask is that the vast majority of us do not workout…

VO2Max is a measure of cardio capacity. Your yoga and resistance training won't move the needle too much. They're still good, just not for this purpose. In order to increase your VO2Max, you need to focus on your cardio. You shouldn't need to do a ton to improve from where you are today but you will probably need to…

I concur with many posters thus far. If you don't mind large races it's hard to beat the rock 'n roll events for consistency, production value, scale, and location. The biggest plus is that they always have them in locations that generally merit a trip even without the race.

Thanks for the input everyone. I ended up buying a pair of fairly heavy weight gloves and my hands still got really cold (about an hour of running in <20F weather). I guess that unless you get the really hardcore technical gloves, fingers will always get cold when running because of the constant wind cooling down the glove…

As a 20 year smoker (and 13 months non-smoker) who lost 60 pounds right before quitting, I can say that quitting smoking is 100 million times worse for you then carrying 20 extra pounds around. I felt good after losing the weight. I felt incredible after quitting the cigarettes. Note that it took me a good 6 months to…

Running is pretty much always aerobic. Even at the higher HR zones. It might be a bit soon to see a real improvement in time but trust me when I say that getting comfortable running a 10K or longer at an easy pace will do wonders for your ability to run 5K at a race pace.

Air fryers are just really efficient & effective convection ovens. Any recipe that involves roasting will work well in an air fryer. My favorites are potatoes and roasted veggies but I can't really say that the results are miles better than what can be achieved in a regular convection oven.

Ahh. Average max HR. Got it. I thought you were referring to your average HR overall.

Alternatively, just throw a couple of 180BPM songs into your playlist once in a while. That said, once you get used to the feel of your target cadence you won't need much help to stay on it.

Only way to really measure it is to run a max exertion test (that is, push yourself to max effort and then see what your heart rate is). Your Garmin might actually have the functionality included but you'll need a chest strap to run it. I think its similar to what you did, but maybe a little more structured. 186 seems like…

Generally US elementary schools and military tend to get it pretty close to right... 2 mile run time push ups pull ups Sit ups

You've hit upon the dirty little secret of running...generally, if you can run 5K making the leap to 10K is a non-issue. Once you're good with 10K, you're pretty much good to go for anything up to 8 or 9 miles or so.

13.1. I'm limited more by time/boredom than physical endurance. Two hours seems to be my limit and even that requires a race environment. When running on my own 90 minutes tends to be the most I can do before getting too bored to continue.

Honestly, you'll be fine even if you don't run that week. 30+ miles per week is great but it's not entirely necessary for a 15K. If anything, do a couple of shorter runs that week but don't push too hard because of the altitude. Assuming that you get to that level before the break you'll probably be a bit…

Carnitas.

Roasted cauliflower is truth. That's the gateway. Next try seasoning it with curry powder and a touch of tumeric. So good.

Pre-work outs are kind of a waste but in terms of weight loss, all that matter are calories. As long as the pre-workout fits into your daily targets you'll continue to lose weight.

This. Also, it's mind blowing but once you learn to run easy you'll get more enjoyment out of running overall. Bread and butter runs won't feel like torture and speedwork will actually become a welcome and exhilarating change of pace.

Honestly though, if you can combine miles then the target is relatively arbitrary. Might as well make it "run the distance to the sun". Bah humbug!

almost 40 mpw every single week of the year? No thanks!

Unfortunately I don't think it works that way. Think of it more as probability for injury with each stride.

Pace doesn't matter enough to think about. Walking at 4 mph and above is pretty tough. Most people could not sustain that for more than a couple of miles.

One note - targeting a higher cadence is not a direct means to running faster or for longer. It's simply a way to help minimize impact to your joints. It's injury prevention instead of performance enhancement.

Increase your base mileage. The long run length doesn't need to be excessive (many programs have you peak at 10 miles or so), and making your 'bread and butter' runs a bit longer will do more for your conditioning than slogging through one really long run each week. It also reduces the dependence of your training on that…

180 can be awkward at that speed. I wouldn't worry too much about the exact number. Just make sure that you're taking short strides and are landing your foot underneath your center of gravity. In reality, anything above 170 spm is probably fine, maybe even into the mid to high 160's as long as you're consciously…

You might be braising the wrong cuts for your taste. The leaner portion of stew cuts can run towards stringy and/or dry (briskets are a great way to see this because the flat and point are so drastically different in fat/muscle fiber composition), and very large cuts (e.g,. pork shoulders) can come off as stringy (even if…

I gotta go with something close to 25%.

Distance. Speed doesn't matter unless you're actually competing for something. Though to be fair, you should think about doing speedwork once you start regularly running ~20 miles per week to help with your form and overall development as a runner.

half an english muffin. one poached egg. one piece of canadian bacon.

This. Though if you really want a specific answer, go with something like 4.5 mph. It's right around this speed that walking becomes tough from a biomechanical standpoint and it actually becomes easier to use a running gait. Also, at this speed you'll actually burn more calories using a walking gait than you would using a…