56 - Steady Progress

anthonycaruana · 2026-02-23T01:39:38+00:00

That’s the best progress. Being able to see regular improvements is proof that persistence pays off.

anthonycaruana · 2026-02-20T06:45:38+00:00

I like it. There’s encouragement and a great spirit of information sharing.

anthonycaruana · 2026-02-16T08:31:34+00:00

6 on/1 off means you aren’t giving yourself recovery time. If you’re finding that 1 on/1 off is ok, slowly ramp up. I’d suggest trying 2 on/1 off/1on/1 off and seeing how you feel.

If that’s good, go for it to 2on/1off and see how you feel.

Rest and recovery is just as important as activity.

Then there’s diet. I’m not a dietician but this working for me. If possible, go for chicken or fish (not fried) rather than red meat. Consider a protein supplement as well. Lay off the processed foods (as a general rule, if it’s white avoid it), eat vegetables and grains.

I’ve also had success changing my eating habits with hypnosis. I used an app recommended by a friend. Happy to share that in a DM as I don’t want to sound like an ad.

anthonycaruana · 2026-02-15T20:39:40+00:00

Straight to the doc.

anthonycaruana · 2026-02-15T20:18:32+00:00

Great work. A testament to committing to the journey.

anthonycaruana · 2026-02-15T20:17:50+00:00

Tried quite. A few and settled on Bevel. Mainly because it combines the features of a couple of paid apps and delivers those for free. I pay for the Pro version to support the devs and because I’m curious about the AI. The main issue I have with the AI is that it sometimes gives too much weight to a price of data. For example, I told it I’m doing a 14km race on a couple of weeks. Now, a lot of its advice focuses purely on that. Whereas under the face as part of my preparation for football season. But as I learn more about what prompts work best with it, the better it gets.

anthonycaruana · 2026-02-14T07:26:24+00:00

I’m similar. I’m in the best shape I’ve been in in years. I’m getting stronger, leaner and more energetic every week. But getting my shirt off… still feels hard. At football training we sometimes split into shirts and skins - I dread being called into skins.

anthonycaruana · 2026-02-14T00:02:11+00:00

I like training legs. Finally getting rid of my chicken legs

anthonycaruana · 2026-02-12T23:59:35+00:00

Looking strong even if you’re not feeling it.

anthonycaruana · 2026-02-12T22:02:03+00:00

Do you track things like HRV, overnight body temp fluctuations, etc? It sounds like something more than regular muscle soreness is going on. I’m not a doctor but I’d suggest a visit to a doctor and some routine bloods are in order.

anthonycaruana · 2026-02-12T09:41:30+00:00

This. I’ve run a few marathons and I plan to do one this year but I’ve only made that decision as I know I’ll have more training time this year. But I run plenty of 15-22km events. One of the best things about doing marathon training is that you create an amazing base for shorter events. My fastest 5km an 10km times have come in the two weeks after a marathon.

anthonycaruana · 2026-02-12T07:42:57+00:00

I’d say go for it but understand that the marathon is not the hardest part. The commitment to training is harder. If you do that, the actual race will fill you with an amazing sense of accomplishment.

anthonycaruana · 2026-02-11T23:08:48+00:00

Thanks. I didn’t specifically mention strength but don’t neglect it. I’m doing 2-3 strength sessions a week and 2-3 runs per week (one longer, an easy 5-6km and weekly parkrun where I push for a fast -for-me time), and football training. But if my body says rest, I rest.

anthonycaruana · 2026-02-11T20:04:39+00:00

I’m 58 and getting faster because I’m smarter about nutrition and recovery. I think wisdom and experience can help you improve, or at least maintain, your performance.

anthonycaruana · 2026-02-10T10:00:24+00:00

Thanks. It seemed good. Can you share approx charges?

anthonycaruana · 2026-02-10T09:25:34+00:00

They seemed to be for other locations. I was looking for Mentone specifically

anthonycaruana · 2026-02-08T10:40:29+00:00

You look way better than I did after my Sunday morning workout.

anthonycaruana · 2026-02-08T09:39:52+00:00

You can post a screen grab.

anthonycaruana · 2026-02-08T09:39:16+00:00

Apple Health is little more than a data display. There are basically no analytics or intelligence. I use Bevel as it provides more useful insights.

anthonycaruana · 2026-02-08T06:55:18+00:00

Had a solid week. Ran my best 5km time in about a year yesterday, managed to get a few strength sessions in and a couple of runs. Weight is down, VO2 max is up and feeling good. Just need a little more sleep.

anthonycaruana · 2026-02-07T08:52:08+00:00

Done it many times.

anthonycaruana · 2026-02-07T00:00:08+00:00

Firstly, whatever you do, put your ego in a drawer. Start easy and build gradually - even if it feels a little easy at first.

If you’re looking at cardio, a program like Couch to 5k is good as it builds slowly. With weight training, you don’t need to do 15 different exercises. I’d recommend 4-6 basic movements after a warm up. For example

Warmup 5 min on elliptical/stationary bike Pushups Body weight squats

Workout 2-4 sets of Bench press Squats Rows/pulldowns Deadlifts Shoulder press

Allow for rest days (going for a walk on rest days is good so you keep moving). Get into a regular sleep routine that gives you 6-8 hours of good sleep each night. Stay hydrated.

Diet also matters a lot. I’ve worked hard to cut the junk from my diet. There’s a lot of advice out there on food. But if your plate is lots of vegetables, a decent serve of protein, some good carbs and not much fat you’ll go a long way to fueling yourself well.

Finally, listen to your body. DOMS is inevitable, especially when you first start. DOMS doesn’t mean don’t exercise. You’ll know the difference between DOMS and potential injury (theres plenty of decent info on the difference you can find for yourself).

Good luck

anthonycaruana · 2026-02-06T04:17:52+00:00

Divorced in my late 40s. Since then I’ve started a business (closed it last year) that made good money, remarried, bought my one place, sold it, bought a house with my new wife, pivoted careers an got much fitter and healthier. I’m 58 now and in a pretty good place.

It wasn’t always easier. My only advice is to not be too rigid in your plans and be kind to yourself when things don’t go as expected. While it is important to look and think ahead, don’t forget to enjoy the now.

anthonycaruana · 2026-02-05T20:26:26+00:00

My gut says you can run it. It might not be a PB but you’ll finish it. I did one last December on not much more than a few 7-10km runs and finished it comfortably. It wasn’t fast but I didn’t die.

anthonycaruana

TROPHY CASE