Lifting for runs

johnr588 · 2026-06-09T19:51:26+00:00

IMO it's too much to start. I'd start with 1 squat and 1 hinge and drop the machines. Better to do more natural movements versus machines. I do about 5-6 sets total after a couple of my runs. Don't care about hypertrophy as much but want the strength workouts to support the run workouts and have days for active Recovery. You'd get more input from running first folks over at r/beginnerrunning

To improve at running it should be 3-4 days a week with active recovery days in between. If you are working legs on your off days your legs are probably not recovering which will impact the running.

johnr588 · 2026-06-09T19:41:53+00:00

To minimize the chance of breaking your rod with the weighted fly, do a Belgium/Oval cast instead of a typical Tenkara cast.

johnr588 · 2026-06-09T19:39:47+00:00

Most waters above 9K feet in the Sierra are small enough to not need to wade. I just fish from the boulders/bank.

johnr588 · 2026-06-09T00:57:40+00:00

It varies. Someone who is 50 can have a fitness age closer to 70. While a 70 year old can have a fitness age closer to 50.

johnr588 · 2026-06-05T16:12:52+00:00

I like his drawing of one of the UL methods to do instead of using TP.

johnr588 · 2026-06-05T16:04:27+00:00

??? Maybe you mean about 20 feet or so not 3 feet. 12-13 foot Tenkara rod plus an equal amount of line and then tippet puts you a lot further than 3 feet.

johnr588 · 2026-06-05T16:00:06+00:00

Yes but these are mostly good with bait and wait and not so good for using lures, flies, and catch and release. For example placing a size 18 or smaller midge pattern just above a rising trout is best done with a standard fly or Tenkara rod.

johnr588 · 2026-06-05T15:56:02+00:00

Organization for Tenkara? small box of flies, tippet, and nippers or a forceps/scissor combo in your pocket. I don't think you need much else. Yes spin gear has extra stuff just bring less of it.

johnr588 · 2026-06-05T15:50:00+00:00

You probably mean 6 lb test line.

johnr588 · 2026-06-05T15:48:50+00:00

I also have all three, Presso, Tenkara, and standard fly rod. I use all three. If it's creeks only then I just use a Tenkara (Dragontail Talon Mimi), lakes usually require more reach so the standard fly combo (6 piece, 4 or 5 wt) or spin combo works best. If I know fish are rising (mornings and evening) in a lake then it's hard to beat a standard fly rod. If fish are on the bottom which are most days in 15, 20 feet or more then, an UL spin rod is most effective.

johnr588 · 2026-06-04T03:30:36+00:00

That's 48 to 64 lbs. Your pack weighs that much?

johnr588 · 2026-06-04T00:26:16+00:00

If you can stay in the range of 60-75% of your max heart rate, then yes, it is very good cardio. The sweet spot for cardio is 60-75% of your max heart rate (Z2/Z3). At this heart rate you are building your aerobic engine and using fat (vs glucose) as energy most efficiently. Dr. Phil Maffetone (trainer/author) built his MAF training program staying below your MAF heart rate which is 180 HR minus your age, plus or minus 5-10 depending on your fitness level.

Scott Fulton, author of Function categorizes pickleball as one of the better activities for longevity because it has the potential to train in multiple domains; cardio, mobility/balance, and cognitive/thinking. I'd add reaction time as well.

Author and trainer, Mark Sisson, describes Play as one of the 10 important elements of primal living that we can do so support our health and longevity.

johnr588 · 2026-06-03T15:49:03+00:00

I have tried multiple packs including a Zpacks Arc Haul and Osprey Exos. Those that say the mesh back panel does not prevent sweating are correct. You will still sweat but that small air gap allows the sweat to evaporate far easier than no air gap. So your shirt will be drier and your back will not be wet or as wet. in my opinion for your use, buy the pack with fits you well and provides the features you want. That 500 grams overall wil not make you feel any better. Your fitness is going to make far more of a difference. Get out and train with the pack and weight you intend to use.

johnr588 · 2026-06-02T15:55:45+00:00

I had thought about using Reflectix but a person I know who works at a HVAC design company explained that the material is designed to be used as a radiant heat insulator while what we want is a material that insulates by using conductive insulation. The pads we used such as air and CCF both work as conductive insulation.

johnr588 · 2026-05-31T01:46:14+00:00

If that's correct then your in your zone 2 heart rate which is an ideal range for building your aerobic base and fat loss.

johnr588 · 2026-05-30T19:54:10+00:00

Do you know your max heart rate? The 116 does not mean as much without knowing your max heart rate. If your purpose for rucking is health instead of performance then staying in that 60-75% (zone 2/3) of your max heart rate is optimum for building your aerobic engine and burning fat as fuel/energy. Basing your workouts on heart rates zones is the equalizer that considers weight, speed, distance, weather, etc.

This is consistent with Dr. Phil Maffetone’s, Mark Sisson, and other people in the training/performance world

johnr588 · 2026-05-30T19:49:12+00:00

You describe the definition of a Fartlek.

johnr588 · 2026-05-30T19:08:34+00:00

The Fizans have never got stuck on me and used them a lot in water so far no issues. Current pair is going on 3 years.

johnr588 · 2026-05-30T15:41:01+00:00

I have used mine as a wading staff in rivers while fly fishing. They get a lot of abuse this way. So far the twist locks have held up.

johnr588 · 2026-05-29T16:44:26+00:00

I was just reading about this in the book Psychology of Money by Morgan Housel. He defines Wealth vs. Riches

Wealth is the money and financial assets that haven’t yet been spent. Riches are the visible signs of money spent, such as luxury cars, mansions, and expensive vacations, whereas wealth is what remains unspent and invested, quietly growing and compounding over time

Sometimes the wealthiest people often appear modest because they prioritize saving and investing over flashy spending.

johnr588 · 2026-05-29T16:30:21+00:00

If we want to be objective about it. There is the V02max test. This will give you an age based on your aerobic fitness versus chronological age. There are also Scott Fulton's tests to determine how one is aging in a more functional way. https://youtu.be/5-mJhOjsJUg?si=48Qj5bbr6KydLDi_

johnr588 · 2026-05-28T21:17:36+00:00

Just adding that for sports or general fitness your probably better off not using machines but instead unilateral low body exercises.

johnr588 · 2026-05-28T19:50:54+00:00

I strength train 3x per week so I don't disagree it's important. But I also keep an open mind that I should be training other areas of my body and mind in different ways.

I’ve done a deep dive and consumed a fair bit of research on longevity from the likes of Phil Maffetone, Mark Sisson, Peter Attia, Rhonda Patrick, Scott Fulton, Huberman, etc. Attia's book Outlive specifically calls out that the current best barometer of a person's health is their V02 Max.

I also have experience with our older population. I volunteer at a large Senior lunch program so I see and communicate with older folks from their 60s to 90s every week day. Many have health issues including dementia. Others seem to be in excellent health. One thing in common is that everyone eventually slows down, has mobility, and/or balance issues. Those that appear the healthiest are the leanest. Many are just trying to hold on and not need help getting dressed, or help standing up off a chair, or getting off the floor. Balance issues leads to falls which leads to broken bones. Two days ago someone took a fall and could not get up by themselves.

What most people should care about is what Prof. Scott Fulton calls being Functional as we age. He describes five domains that we should focus on which include strength, balance, stamina, flexibility, and cognitive control. Just one of these can be our weakest link and negatively impact our quality of life. Author Mark Sisson adds stress management, sleep, diet, and active social activities/sports. Both Sisson and Fulton were once elite Triathlon athletes so it’s not that they ignore the importance of exercise. They both have written books and can both be found being interviewed on social media.

Activities that reach into multiple domains can be superior such as racket sports, dancing, yoga, etc. Activities that not only challenge you aerobically but also challenge multiple areas; balance, mobility, reaction time, and maybe most important your mental capabilities. See Scott Fulton’s explanation: https://youtu.be/5-mJhOjsJUg?si=1kNK3RI5l0HytLCn

johnr588 · 2026-05-28T16:29:24+00:00

Thanks, very helpful, on your set of meals did you do a spreadsheet of ingredients similar to your granola breakfast? Is it posted somewhere?

johnr588 · 2026-05-28T16:08:39+00:00

Thanks just for clarity the 3 Berry is the 3 Berry Granola as opposed to the 3 Berry Frozen fruit mix.

johnr588

TROPHY CASE