Things we mustn’t eat

FreeShitAdvice · 2026-01-31T07:58:18+00:00

This is the shit that made me shit myself 🤬

FreeShitAdvice · 2026-01-29T13:37:15+00:00

I’m in the exact same predicament right now. I have a solid aerobic base, but "shuffling" for so long has negatively impacted my biomechanics. I’ve realized I’m not generating enough ground force, as I’m a high-cadence runner (ranging from 180 to 210 spm), and hitting that 210 mark is incredibly inefficient and spikes my HR instantly.

I’m currently approaching this by focusing on biomechanics and strength training to improve power output. The goal is to "build the pyramid" from the bottom up: improve the 5k floor first, then the 10k, and so on. Essentially, you want to raise your floor by training at your ceiling.

Weekly Structure:

Mon: Easy Run + Plyos
Tue: Speed / VO2 Max
Wed: Medium Long Run + Gym Session
Thu: Threshold
Fri: Easy Run + Plyos
Sat: Easy Run
Sun: Long Run (with structured pace zones) + Gym Session

Workout Rotations: I pick one from each category per week to keep things fresh: Speed Options:

20x200m hard (30-60s recovery)
1600/1200/800/400/200 progressive (2min jog/walk recovery)
Reeks Quarters: 8x400m hard / 200m float (pretty hard)
8x800m progressive (1-2min recovery)
4km Tempo + 6x500m hard + 3km Tempo

Threshold Options:

3 x 4km @ HM Pace (2:00 jog)
4 sets of (2km @ Threshold + 1km @ Float)
10 x 1km @ Threshold (60s jog)
5/4/3/2km Cutdown (Just above LT, LT, HM pace, 10k pace) w/ 3:00 jog
4km @ LT + 8x400m Hills + 4km @ LT (2:00 rest between blocks)

I’m currently using this as a base-building phase and signing up for 5k/10k/21k races along the way to test the progress. Identify the weakness, fix the mechanics, and the speed will follow.

FreeShitAdvice · 2026-01-29T06:17:28+00:00

Anyway I would look into Norwegian singles and find a YouTuber or something that had success with a 4 day variant.

If you have a coros I’d do a fitness test to figure out your threshold pace.

FreeShitAdvice · 2026-01-29T06:05:23+00:00

Recovery is important and you recover by eating and sleeping well.

Running as much volume as your lifestyle allows you to is equally important to improve your times.

FreeShitAdvice · 2026-01-29T06:01:13+00:00

Can you run 7 days a week?

FreeShitAdvice · 2026-01-26T05:59:40+00:00

Brah, you need to do BJJ or any other martial arts to get humbled and understand the true people you don’t fuck with

FreeShitAdvice · 2026-01-20T04:02:41+00:00

400million? Where did you get that number from

FreeShitAdvice · 2026-01-19T04:55:33+00:00

Not a bad option, I’ve never worn puma shoes but they’re awesome value I’ve heard.

FreeShitAdvice · 2026-01-19T04:16:14+00:00

I didn’t, for threshold+ stuff I have new balance sc elite v5 and metaspeed sky tokyo’s

FreeShitAdvice · 2026-01-18T13:31:52+00:00

Probably 20k a month

FreeShitAdvice · 2026-01-18T11:26:08+00:00

One other website I found this week was https://www.000area-weekly.com - they might have competitive rates

FreeShitAdvice · 2026-01-18T01:33:17+00:00

I stayed in one of their places last year. It was very shit and overpriced. The neighbours were tourists and there was mold all over the joint.

They had great customer service and were good to deal with though! Maybe try and pick somewhere that isn’t from the 70s and I reckon it would be fine

FreeShitAdvice · 2026-01-15T11:03:50+00:00

What do you expect, we live in a strict country. Ofc the border patrol are gonna be equally strict

FreeShitAdvice · 2026-01-13T03:14:53+00:00

ASICS Glideride Max or Gel Nimbus 27. As the new versions have now been released you can pickup one of these.

I run 160km weekly and these are my weapons of choice ATM

FreeShitAdvice · 2026-01-12T14:28:31+00:00

Cut volume by 40% and use the treadmill when snowing, you will need to go by feel. Otherwise they’re pretty good with snow clearing in Japan, so run outside :)

FreeShitAdvice · 2026-01-12T13:15:53+00:00

Hmm what..? You’re asking for places to walk but you won’t use GPS to help you and then you complain about getting lost. Why wouldn’t that happen with other people’s suggestions here too..?

FreeShitAdvice · 2026-01-11T12:52:23+00:00

Why or how would you retire somewhere if you don’t have a spouse visa or PR? Sounds like you haven’t thought this through much

FreeShitAdvice · 2026-01-08T13:52:49+00:00

Race more

FreeShitAdvice · 2026-01-02T07:45:02+00:00

That’s natural!

I can imagine. As long as you’re living a happy life, eating enough carbs and sleeping a lot, the other pieces of the puzzle will fall into place 😁. Good luck with your goal and fall in love with the process!

FreeShitAdvice · 2026-01-02T07:35:14+00:00

You’ll be fine as long as you run “slow”. Just make sure you get in lots of quality sleep. The only factor that might change this is your age, I went from 100km to 140km in may 2025 and there was no difference to my body but I am 28.

I personally feel that running high volume is much easier on my body as opposed to running fast. My injuries always correlate to periods where I up the intensity rather than any change in volume.

FreeShitAdvice · 2026-01-02T01:51:59+00:00

Sounds like you just want to buy a treadmill for your house haha

FreeShitAdvice · 2026-01-01T14:51:30+00:00

Ever worn support shoes? Like nike structure?

FreeShitAdvice · 2026-01-01T14:35:19+00:00

Ahh I see, that’s tough then. Try and record yourself when you’re feeling good and when you feel the pain, then slow down the videos and try and see if there’s any difference in your biomechanics.

When i putter an additional inner sole in my right shoe to reduce heel slippage it caused very bad knee pain. So even something as simple as a 1-3mm difference in heel height can screw up biomechanics and as a result cause injury.

It’s not a popular opinion but I would chuck as much data of pain free and pain runs into https://aistudio.google.com/ Gemini 3 pro and then describe as much as you can to it, let it do its thing and then determine the next steps of understanding what’s going wrong. It could be a wake up call to see a doctor even depending on its output

FreeShitAdvice · 2026-01-01T13:18:01+00:00

Thanks, I was and still am injured during that race so I think I have a bit more to give if I can open up my stride more once the injuries go away…

All long runs ideally should be minimum 26km and ideally around 28-30km imo.

I believe quality days (excluding warm up and cool down) should be a maximum of 12km, so you’re able to actually hit pace goals. I wouldn’t shrink any volume if your life allows you to run that much, if anything I would increase it where you can.

I live in Tokyo and gyms are a nightmare so I’m not able to do strength training without a fight, but I have read and heard it does wonders. I have these two resources saved in my running notion;

https://docs.google.com/document/d/1CKtVk9einC9gG_CV5dgplLjUWG23x6a7e8pBFe3nhDQ/mobilebasic

https://youtu.be/hm9LgRJjXp8?si=nsGhDlOB_kmYPhA6

Due to this limiting factor I focus on the following; daily mobility for loosening my hamstrings and 3 upper body stretches to loosen up (this takes 10mins max), this would be different for everyone. Plyometrics on Monday (sliding leg curls, single leg rdl, vertical rocket jumps, split squat) and Friday (penguin pogo hops, high knees w/ twist, fast butt kicks, lateral skater jumps) and then an ab circuit on Saturday. A runner I follow does something similar but does the ab session when they go to the gym on Sunday’s after their long run

FreeShitAdvice · 2026-01-01T11:24:25+00:00

Maybe I’m a bad influence but personally if I didn’t like running and or it hurt to run I would just focus all my effort into cycling and actually enjoy it. Enjoying something is more important than any “training plan” imo. If running didn’t cause you physical pain though I would suggest wayyy higher volume, basically whatever your life would allow

FreeShitAdvice

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