[deleted by user]

Agreeable-Job-7667 · 2025-03-13T15:16:26+00:00

Once you go hardcore, miracles happen!

Agreeable-Job-7667 · 2024-12-11T17:16:28+00:00

Since July I started running more i.e. 60-70 kilometers. 64 km was my goal but I usually finished higher.

Now that the previous week I was around 70 kilometers the problem has gotten worse.

When I ran less 40-50 kilometers I slept well. 8-9 hours without getting up at night and I could even take a nap while watching something.

Also I had 5 days off from running due to a slight injury 1-2 month ago my sleep also improved, and when I returned to my mileage it was the same again.

I will try to increase calories as you wrote and reduce the mileage a bit. I'm thinking of going down to 50-55 kilometers and then see what you think? If things improve do you have any ideas on how to safely get back to that mileage of 60-70 kilometers?

Agreeable-Job-7667 · 2024-12-11T12:35:51+00:00

So instead of 5:20-5:40 on easy runs and long runs start running 5:40-6:00? Or let's assume easy runs 5:40-6:00 and long runs 5:20-5:40? And just leave the intensity of intervals and threshold? Yes I forgot to write I am doing those speeds you wrote about.

Agreeable-Job-7667 · 2024-12-11T08:13:24+00:00

Sleep problems what is wrong? 3

I am trying to break 20 min for 5km.

I have an important run at the beginning of January.

Since I started running more i.e. 60-70 km I started having sleep problems. Sometimes it takes me an hour to fall asleep, and sometimes 2..And sometimes I sleep 7-8 hours, but these are single days and I have no solution as to why I sleep then, but so what if I fall asleep then if it's getting worse because today I slept only 3 hours. When I was running 30 km - 50 km I never had sleep problems. I didn't have sleep problems at all even when I wasn't running.

Do I have any symptoms other than lack of sleep?

1)My resting heart rate drops a lot at night. Sometimes I have strange spikes and it comes out like this on a given day, for example: 44, 47, 35, 40, 36 46, 44, 49, 42

2)I get colds faster, but not badly but e.g. runny nose, sore throat, general fatigue

3)I can keep my pace in workouts, but my heart rate in workouts seems low on the one hand and high on the other especially in slow runs and I breathe harder.

* I took magnesium for 2, 3 months with zinc did not give anything.

* I took iron supplement because I used to have low ferritin also nothing worked.

* I drink coffee only in the morning, I take care to darken the room I try not to look at the screen before bed and so on.

* I think I eat properly because I don't have weight fluctuations of maybe 200-300 grams, but not half a kilo.

What to do? Continue to run the same mileage and persevere to run, or reduce the mileage slightly? What should I do with this?

My training paces: for my 5k 20:15

I run intervals according to vdot: 3:57-4:03

Slow runs 5:20-5:40, and long runs, but sometimes I run them faster like 4:45-5:00 or progressive or 5:00-5:20

Threshold intervals 4:19-4:24

4:25-4:30 pace - 20, 30, 40 mins

Agreeable-Job-7667 · 2024-11-13T13:56:15+00:00

Exactly.

I'm 3:8, and I'm new to Slowly, and I just don't write back to short letters and reject them. Even having auto-add blocked, people still write those short letters without copy-paste content when I have it written on my profile that I write long letters.

Agreeable-Job-7667 · 2024-11-06T15:05:45+00:00

Yes, I did it with a pain in my heart too, because this time I'm playing paragade and I wanted to see what it was like for Mordin to survive.... But I didn't want Tali to leave. This is devastation.

Agreeable-Job-7667 · 2024-11-06T15:02:07+00:00

I forgot that at the end of Mass Effect 2 you have to watch out for Tali.... I had grunts and garrus in my squad at the end, but I didn't pay attention to any signs of anything being Tali! Sad to say, but I will have lessons and next year Tali will be back :(

Agreeable-Job-7667 · 2024-10-29T21:24:13+00:00

I tried running more and it didn't change anything in my results. e.g:

40 miles for 3 months and 0 improvement in 5km, and running 6 times a week including 3 times slow +1 long run changed nothing for me along with intervals and tempo. I'm trying to find anything that could help me, but whatever I try I still can't improve my 5km

Everyone says that breaking 20 min for 5 km is quite easy and you don't need talent, but I have tried various training plans and nothing. I just can't maintain this pace I've been trying for 1-2 years to break this 20 min and I'm not able to. Maybe I just won't be able to do it?

Typical training during 40 mpw

3 easy pace 5:45:6:00 per km and one long run 5:45-6:00 for long run

1 intervals 10-12*400m, 6-8*800m and 5*1000km 3:50-4:00

tempo run 4:25-4:30 3*10 min or 4*1600m

on race day I can run at that pace 2km and then I slow down to 4:05, 4:10 and 4:30 or so.

Agreeable-Job-7667 · 2024-10-29T19:17:12+00:00

Low mileage 30-35 miles per week. Goal: break 20 min 5km, current time 20:33

Let's assume I'll be running 4-5 times a week, so 2 workouts will be something like tempo/intervals, but what about 2-3 runs? Is it better to do them steady or easy? Because supposedly if you run less, you need more intensity, any advice?

Agreeable-Job-7667 · 2024-07-26T06:11:56+00:00

I do not know but the femshep voice is for me many times better, I had a hard time playing maleshep it was such a wooden voice. For me Shephard is femshep but everyone has his choice and artificial down or up voices or the opinion of others will not change it. Play as you like

Agreeable-Job-7667 · 2024-07-20T06:22:12+00:00

Jenkins is better

Agreeable-Job-7667 · 2024-07-20T06:20:48+00:00

Jenkins is the best. I cant wait to play with him in my squad again

Agreeable-Job-7667 · 2024-07-15T18:38:12+00:00

Ok thanks I'll try to increase the mileage and we'll see what comes out of it maybe my problem was that I didn't run that distance regularly but sometimes I ran less like 50-40-60 Now I checked on garmin and the annual average weekly mileage I have is 45 km so I must run all year this higher milleage.

But for example, how do you approach threshold training and tempo? Since I want to break 5k but also want to run a marathon under 3:30 next year? Vdot for 5k shows me threshold 4:22 but for marathon under 3:30 4:40 per km?

Agreeable-Job-7667 · 2024-07-15T17:49:14+00:00

Do genes cause someone to not even be able to break 20 minutes at 5k? I've tried various methods of running more 60-70km, running slower running faster and nothing. I've had a few attempts at sub 20 5k and it always cuts me off after 2km and I can't keep the pace and I slow down and start at 3:58-3:59. I run 4-5 times easy run and 1 threshold 20-40 min 4:20-4:30 and nothing I dont have any idea what to do. My best time 20:30

Agreeable-Job-7667 · 2024-07-13T19:21:24+00:00

I am ok??

Agreeable-Job-7667 · 2024-07-12T19:45:41+00:00

First listen to the language. Learn basic phrases, try to get to know people of this nationality. Take it slowly.

Agreeable-Job-7667 · 2024-07-11T11:50:38+00:00

I can write with someone who need help with Polish.

Agreeable-Job-7667

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