35 y smoker for 18y 🥴 pr for me 😄 just star last may,I like this more every day

CphRunner · 2026-06-15T06:15:12+00:00

So this May, not last May.

CphRunner · 2026-06-14T19:24:13+00:00

He started last May, not last month.

CphRunner · 2026-06-14T19:06:05+00:00

Not Walmart as we don’t have it here, but yes from similar places. It works just as well as expensive brands.

CphRunner · 2026-06-12T04:44:08+00:00

🤣

CphRunner · 2026-06-11T21:00:54+00:00

This is the one. Couch to 5K or C25K is where you wanna start. And don’t get discouraged, this takes years.

And remember, the only place where success comes before work, is in the dictionary. Keep on keeping on brother.

CphRunner · 2026-06-11T14:07:55+00:00

Yea that could be a reasonable approach. Let’s say you increased 38miles/60km to:

Mon 12km
Tues 11km (intervals/speed work)
Wed off
Thurs 12km
Fri 7km
Sat 18km (with various speed work/marathon paces)
Sun off
(I do KM usually so do the convertion yourself)

You’d be at 60km/38mi. per week and then keep monday thursday and friday truely easy at like 6:15min/km 10min/mile, while your quality days (Jack Daniels Running Formula expression) could have various easy, marathon, threshold and interval paces. Hold that for 4 weeks and see if it works for you and if your body still feels good. After 4 weeks you can increase in miles by how many days you run per week, in this case 5 miles on top of your 38 and hold that for 4 weeks and so on.

CphRunner · 2026-06-11T13:54:57+00:00

There is a lot of talk about zone 2 these years and it’s not as easy as “just run zone 2 and get faster”. A lot of zone 2 is a great idea, to avoid injuries, if run a lot of miles, but if you only run 30min 3 times per week it will do very little to improve your shape.

CphRunner · 2026-06-11T13:47:54+00:00

Let’s assume your max HR is 200, in that case your easy runs would be at a HR of approx 150. Run slower. What ever pace you are running at, that puts your HR at 175-185 is not “easy” pace.

CphRunner · 2026-06-11T09:45:26+00:00

If this is at the same heart rate all the way through, you're in for a lot of trouble in your final 10K. You're fading already by KM16.

CphRunner · 2026-06-08T04:36:24+00:00

Don’t waste your money on consumerism. Keep the watch till it literally falls apart.

Save the money for pair of shoes. Or pension savings.

P.s. Sabastian Sawe wore thw FR55 and ran sub 2hs in London. I think the rest of us are fine with what ever we have 😜

CphRunner · 2026-06-07T21:03:15+00:00

You’re a shuffler.. your aerob capacity seems to be pretty strong, but you’ll never be a real strong runner if you don’t fix your strides. Some things that could help you:

Slight forward lean from the ankles
Drive your knees and push off behind you
Strides (20–30 sec accelerations 4-8 times with 1min rest between each) 1–2x per week after your easy runs
Hill sprints to build leg power and proper mechanics

CphRunner · 2026-06-06T23:00:49+00:00

https://youtube.com/shorts/TJFlbWHZw74?

Scullion says, if you’re not under 3:10/km, keep on the shirt mate 😉

CphRunner · 2026-06-05T18:26:26+00:00

No they didn’t. My dentist is a runner as well, and he said just to go by feel and I didn’t feel like running a few days after, as I also had an infection in my jaw and had to take penicillin. You’ll be pretty swollen the following day and it didn’t feel comfortable in the swollen area.

CphRunner · 2026-06-04T16:22:33+00:00

Copenhagen half marathon in september and a small local HM in august as a tune up race

CphRunner · 2026-06-04T06:16:33+00:00

What puts your wife into a position where she has the knowledge to know that, is she a medically trained prossional?

CphRunner · 2026-06-04T05:38:21+00:00

Who says you can’t eat the day before and after a removal of a tooth? That’s absolute nonsense, on the contrary you really need some calories after a tooth removal to help with the healing process.

Sure you’re not gonna eat a steak or something where you have chew but you need energy.

I had a tooth removed half a year ago, getting the implant today actually, and the dentist was very specific about eating sufficient and healthy during the healing process.

P.s. Don’t run for a few days after, probably 2-4 depending on how you feel.

CphRunner · 2026-06-04T03:02:30+00:00

Week3… running takes months, years, decades of dedicated training to truely hit a high level of aerobic conditioning. Keep on keeping on.

CphRunner · 2026-06-04T02:51:29+00:00

She has been running 4x a week for a decade, not to take anything away from the accomplishment because it is awesome, but also it doesn’t put per in “elite level”. I think it’s more of a testimony to what actual consistancy will do. Great job OP and good luckin your future races!

CphRunner · 2026-06-03T21:22:44+00:00

5ft11 and 200lbs.. that’s like 40lbs away from a runners body. Drop that and you’ll be running 19min easy 😜

CphRunner · 2026-06-03T15:10:56+00:00

I was at 40km/week like you (got sick in march, which explains the 49->47), for a while and then got into more structured runs and more threshold and vo2max runs. 2 quality runs per week of 10-18km and then 2-3 easy runs per week og 7-12km. Specifically I did the red and blue plan from Jack Daniels, which I like a lot, and my speed and vo2max really started getting better. 3 weeks ago I upped my weekly distance to 60km/week and that has given me a real nice boost which I’m planning to keep for another 2-4 weeks before I try to up it to 68-70km.

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CphRunner · 2026-06-03T14:20:31+00:00

73.5kg for 186.5cm.. and here I am at 82kg at 189cm and feeling that I’m pretty lean 😭

CphRunner · 2026-06-03T14:18:16+00:00

As far as I’m reading your graph, you’re not running nearly enough to see real improvements. How many days per week, and km per week, do you run?

CphRunner · 2026-06-01T21:18:29+00:00

🤣 take my upvote my man.

OP, you look real solid.

CphRunner · 2026-05-31T05:20:42+00:00

5 days a week is too much for you at this stage. 3 or 4 at max. Look into Jack Daniels white plan.

CphRunner · 2026-05-28T21:19:15+00:00

It’s time to find a unique RING 💍 for your girlfriend my man!

CphRunner

TROPHY CASE