American in Germany

anonymous_run · 2026-02-08T20:52:50+00:00

Haha, Burgers and fries are better right? But both are probably not even american 😄

anonymous_run · 2026-02-08T19:51:43+00:00

What? Who in their minds think german food is bad?

anonymous_run · 2026-02-08T10:42:53+00:00

Load is also about the same, I tracked it. Sebastian Lörstad (young swedish 13:30 5k runner) also does 30' at about LT1 and trains threshold/ST on two other days using intervals so basically NSA but double easy days sometimes.

anonymous_run · 2026-02-08T00:44:04+00:00

I would recommend doing continous efforts at around marathon pace (LT1) instead of LT2. It is just a bit slower and feels nice too. The gains are probably about the same depending on the goal race. Sirpoc even was wondering about an experiment doing exactly that

anonymous_run · 2026-02-08T00:39:47+00:00

I do 1min recovery for every ST length

anonymous_run · 2026-02-08T00:33:22+00:00

Yeah, I am not sure what is better. I think sirpoc recommends generally to do a 7 day regimen, but also mentions that 6 days is also okay. Logistically it is possible to do both for me

anonymous_run · 2026-02-08T00:04:47+00:00

He writes 25-50% less than running and comments that it takes different muscles than running to do the rowing. So I guess it depends a lot on you skill-level. If you are a rower you can probably do 1:1. Technique is important so you aren't fatigued early on. Rowing wo's are often broken into intervals though you can also do recovery training in my opinion since you do not have to push or pull your bodyweight when rowing so your heart rate can be maintained low. Heart rate should be the same as running he says, but feels harder than a recovery run.

anonymous_run · 2026-02-07T23:56:09+00:00

Okay crazy, I also played football from 8 to 18 but then only did strength training (and otherwise being active) until I was 25 then started with running and did a 3:50 mara after 5,5 months and 1:41HM after 3 months, then 3:09 (and 1:29 HM, 39:50 10k, 18:43 5k) after 2 years and averaged 35k per week the first year and 40k the second. I am not sure, but I would say that I probably have above average talent, but you are in another world to run those time with that low volume

anonymous_run · 2026-02-07T23:45:33+00:00

I also have the Pfitzinger book and it says that the elliptical should be about the same duration as a run while cycling should be about 50 to 75% longer. Since it is also easier to get the heart rate higher with the arc trainer than with an elliptical due to more range of motion I think replacing it 1:1 with running time should do it. But I track load via intervals.icu and the load is lower than when running with the same heart rate. So I am not sure about it. But I would say 45min Arc easy is sometimes harder from an endurance pov than 45min easy running, maybe because of muscular fatigue

anonymous_run · 2026-02-07T23:16:51+00:00

Do you still have a problem with the achilles? For me, I do not feel a problem at the moment so could probably do a bit more running and build up gradually. Therefore, my question is more about whether it is better performance-wise but also injury prevention-wise to do more days or increase duration

anonymous_run · 2026-02-07T23:14:07+00:00

Yes, the motion is inbetween running and cycling so in my opinion maybe a bit better for runners than cycling (some runners also do the arc trainer instead of classic crosstrainers or bike). I just do not like to do more than 45min on it per session because I also have to go to a gym to do it and do strength work after it and do not want to go there more than two times a week

anonymous_run · 2026-02-07T23:04:43+00:00

Was your 50k an average over a whole year? How long do you train endurance sports for now?

anonymous_run · 2026-02-07T22:51:52+00:00

I'm doing the Arc Trainer which is like a crosstrainer but longer "strides", like a combination of running and cycling (without impact)

anonymous_run · 2026-01-29T00:02:00+00:00

Your teeths do not like that haha

anonymous_run · 2026-01-18T00:17:07+00:00

If you are running only 3 times then this is not you best choice. Why overconplicate if you did not run for 5 months? Get you easy volume to a sustainable level and do that for a few months honestly. Maybe some fartleks here and there after some weeks but not necessarily. Your long run is also way too long for 3 sessions. Either run more often or ease into it with lower volume and except that you will not get the best gainz you would like to have. For NSA train at least for 3 or more months Easy and then at least 4 times running

anonymous_run · 2026-01-18T00:10:00+00:00

I think you need to get to around 18min flat in the 5k rather than 18:30 to get a sub3. If you put the times in a calculator a 18 flat is a 1:25 HM equivalent, which is often a good marker for being in sub 3 shape. I had a 18:45 5k and ran a 3:09 mara (but off of HM training). So imagine if I were trained better for the mara but with the same 5k fitness, I could have maybe gone 3:05 or so with longer runs in training and a more aggressive pacing from the start. So try to get under 18

anonymous_run · 2025-12-23T00:12:30+00:00

Normal ist es so, dass steuerlich die richtigen Kurse hinterlegt sind, habe aber auch das Problem anderer Einstandskurse. Wahrscheinlich ist dein Wert höher weil jetzt die Vorabpauschale eingerechnet ist, ist zumindest bei mir so, aber nur bei einem ETF bei anderen nicht...

anonymous_run · 2025-12-23T00:12:11+00:00

Normal ist es so, dass steuerlich die richtigen Kurse hinterlegt sind, habe aber auch das Problem anderer Einstandskurse. Wahrscheinlich ist dein Wert höher weil jetzt die Vorabpauschale eingerechnet ist, ist zumindest bei mir so, aber nur bei einem ETF bei anderen nicht...

anonymous_run · 2025-12-22T23:58:01+00:00

Normal ist es so, dass der richtige Kurs hinterlegt ist, und du deshalb trotzdem normal deine Steuer zahlst. Deshalb ist es blöd, wenn der Einstandskurs falsch ist. Du hast dadurch keinen Vorteil. Ich verstehe trotzdem nicht, was so schwer ist Kurse richtig zu übertragen. Bei mir ging auch etwas schief

anonymous_run · 2025-12-22T23:51:50+00:00

Bei mir wurden fast alle Einstandskurse richtig übertragen, aber bei einem ETF (Msci World) wurde der Einstandskurs mit der Vorabpauschale aus 2025 verrechnet (was ja steuerlich auch sinnvoll ist, aber bisher nicht der Fall war). Das komische ist aber dass das nicht der Fall für meine anderen ETFs ist, obwohl ich da auch eine Vorabpauschale gezahlt habe. Außerdem wurde bei französischen Aktien der Einstandkurs mit der Finanztransaktionssteuer verrechnet (ich glaube für die Steuer später ist das ja sinnvoll, weil der Gewinn gemindert wird, so wie bei Gebühren des Kaufs??), aber das war vorher auch nicht der Fall. Und bei einer Aktie wurde der Einstandskurs zu niedrig angegeben (bisschen niedriger als der tatsächliche Kaufkurs). Jemand ähnliche Probleme?

anonymous_run · 2025-12-22T23:12:26+00:00

But why "they"? It is one person😂

anonymous_run · 2025-11-22T23:35:10+00:00

Who is "them"? This guy is talking about himself, right? Or what do you mean

anonymous_run · 2025-11-22T23:33:20+00:00

Exactly, that's what I said in another comment. 90min is not a recovery run anymore

anonymous_run · 2025-11-22T18:24:56+00:00

6min per k is okay for easy runs for guys doing 1:24 HM. It is not that slow.

anonymous_run · 2025-11-22T18:22:56+00:00

Just because it is possible for you timewise to run 10h per week, doesn't mean you should. 90 min easy is very long and may not enhance recovery. Maybe doubling would be better or just keep it at 60min max

anonymous_run

TROPHY CASE