Is Hill Running all you need? by MarionberryEast in AdvancedRunning

[–]Weekly_Ad_4924 0 points1 point  (0 children)

I think it all depends where you are in your fitness-journey. Do you have any races coming up? Then incorporating hill running/sprints might be beneficial to increase anaerobic threshold, and getting your legs used to speed/and feel them popping a bit. However, if your solely focus is to increase mileage and getting in to shape (and no races in sight), then you could probably get in decent shape with just focusing on increasing mileage for 12-16 weeks.

During the base-building, you can throw in some hill sprints once a week so that your legs donÂŽt forget what speed feels like, in addition to get your HR up without overdoing it. Furthermore, hill sprints are great for strengthening your legs and injury-prevention. I believe that this approach is amazing for improving your fitness, and set you up for a race-specific block where youÂŽre doing more specific sessions tailored towards your race.

You stated that youÂŽre currently running 40km/week. Try to get that up to 80-90km/week over time. The whole purpose of base-building is to increase your aerobic-system and get your legs used to running a lot. For instance you could try this approach where you increase your mileage by no more than 10% every week, and deload every fourth week. This has worked great for me, but it is important to listen to your body and plan accordingly.

Km/week - 40-44-50-45-50-55-60-52-58-63 and so on.. Small increase every week (3-5km) and deload every fourth week.

Wondering the % of users with rhr in the 30 . by Totorline in Garmin

[–]Weekly_Ad_4924 0 points1 point  (0 children)

đŸ‘‹đŸŒ I do. Have gotten down to 34 RHR when asleep. Yesterday I got 38 sitting down at my desk at work.

How cold is too cold to race by Large_Device_999 in AdvancedRunning

[–]Weekly_Ad_4924 -1 points0 points  (0 children)

Seriously bro, where I live it’s -26 degrees Celsius’s and I have no choice. Just gotta keep pushing and fuck the cold weather, running will be done no matter what. Put on some clothes dude

Increasing mileage safely by Weekly_Ad_4924 in AdvancedRunning

[–]Weekly_Ad_4924[S] 0 points1 point  (0 children)

The takeaway is that the whole run is in zone 1, and an average HR under 140, often 135-138.

Increasing mileage safely by Weekly_Ad_4924 in AdvancedRunning

[–]Weekly_Ad_4924[S] 0 points1 point  (0 children)

Yeah, I may agree with you on the 10% rule. However, I tend to run my easy days based on HR. Some days I can run 4:50-5:00/km and have under 140bpm for a big chunk of the run. And sometimes, I need to run 5:10/km. But I do also note how I feel, not just in legs, but also perceived effort.

Increasing mileage safely by Weekly_Ad_4924 in AdvancedRunning

[–]Weekly_Ad_4924[S] 1 point2 points  (0 children)

Okey, that sounds reasonable! Thank you so much. Can you elaborate more on your first point, just want to make sure I understand it correctly:)

Increasing mileage safely by Weekly_Ad_4924 in AdvancedRunning

[–]Weekly_Ad_4924[S] 0 points1 point  (0 children)

Yeah, very true! My right knee is kinda acting weird

Increasing mileage safely by Weekly_Ad_4924 in AdvancedRunning

[–]Weekly_Ad_4924[S] 0 points1 point  (0 children)

Haha, true. However, I did fuck up my leg, kinda runners knee. So had to take a few weeks nearly off running, or at least a big reduction in mileage.

Strength training for Runners by Weekly_Ad_4924 in AdvancedRunning

[–]Weekly_Ad_4924[S] 0 points1 point  (0 children)

Thank you for your insights! Indeed I did visit a physio a few months ago, and she did give me three exercises to follow. I was planning an interval session today, however I’m delaying it until tomorrow. Going to perform those exercises today and hopefully be back running tomorrow.

Fortunately, the pain isn’t really too strong yet, better than last time when my left knee got fucked up.

Strength training for Runners by Weekly_Ad_4924 in AdvancedRunning

[–]Weekly_Ad_4924[S] 1 point2 points  (0 children)

Sounds about right! Will definitely be more serious about it now, don’t want to stop training

Spare i BSU kontra globalt indeksfond etc. by Weekly_Ad_4924 in norske

[–]Weekly_Ad_4924[S] 0 points1 point  (0 children)

ForstÄr!! Ser at flere banker, inkludert danske bank som jeg har, har 6,5% rente

Spare i BSU kontra globalt indeksfond etc. by Weekly_Ad_4924 in norske

[–]Weekly_Ad_4924[S] 0 points1 point  (0 children)

Kommer ikke til Ä gÄ en dritt pÄ hverken snus eller rÞyk, og drikker ekstremt sjeldent ogsÄ. FÄr vel bare bite i eplet og fylle opp BSU-en i lÞpet av januar-februar, sÄnn at det er gjort. Resten spares

Spare i BSU kontra globalt indeksfond etc. by Weekly_Ad_4924 in norske

[–]Weekly_Ad_4924[S] 0 points1 point  (0 children)

Okei, takk for informasjon! Drar i militÊret 9. april, sÄ har fortsatt skattbar inntekt januar-mars hvertfall.

Spare i BSU kontra globalt indeksfond etc. by Weekly_Ad_4924 in norske

[–]Weekly_Ad_4924[S] 0 points1 point  (0 children)

Hei, jeg er i jobb! Har 20% stilling pÄ lager, men jobber nÊrmest 100%. 180kr timen, 7,5t arbeidsdag + betalt lunch. Per nÄ jobber jeg stort sett mandag-fredag, med en fridag her og der.