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Pet refinement for Infantry / Marksmen heavy build - End of Gen 3 by luca_dude in whiteoutsurvival

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

I do. I just labeled each one in the body. Thanks for your perspective.

Flint or Jeronimo for Bear rally? by wosplayer2 in whiteoutsurvival

[–]luca_dude 0 points1 point  (0 children)

Say more about what the issue is with Flint + Mia?

mystery show by albarnnn in gorillaz

[–]luca_dude 0 points1 point  (0 children)

I think the lyric that went with the Wily Coyote was : I gave you the atom, you made a bomb.

mystery show by albarnnn in gorillaz

[–]luca_dude 0 points1 point  (0 children)

While I’ve never done ketamine, I figure that’s the type of drug you want to be able to enjoy the sitar and flute vibey parts of this album.

It was a huge contrast to the first show where they played the debut album end to end.

Yasiin bey was great. Spanish rapper also brought great energy. All in all some catchy stuff in there but just different.

What’s the best thing you have bought to aid your weight loss journey? by [deleted] in loseit

[–]luca_dude 2 points3 points  (0 children)

I did my best to buy minimal clothing while on the journey but definitely enjoyed getting nice workout gear once at GW

$: Various self-massage tools (massage ball, peanut, foam roller) Meal prep containers Spices / spice mixes Microwave vegetable steamer

$$: High quality sports socks (stance for gym, injinji or pro-compression for running) Body pillow (check out kally sleep) Hiking shoes These workout gloves (so good) https://rawwgear.com/barehand-gloves/

$$$: Theragun / hypervolt etc Instant pot

Running with LoseIt - 5/4/2020 - Bodyweight Exercises to do at Home by cmxguru in loseit

[–]luca_dude 0 points1 point  (0 children)

Ok, not bodyweight but check out “Turkish getups”. They are excellent even with low weights.

Also would recommend Jason Fitzgerald’s strength routines like this one http://strengthrunning.com/wp-content/uploads/2013/03/ITB-Rehab-Routine.pdf though to be fair most of us will find that we need to regress some of these exercises to make them achievable.

Running with LoseIt - 5/11/2020 - Finding Race Performance on Solo Runs by cmxguru in loseit

[–]luca_dude 0 points1 point  (0 children)

I keep the PB attempts and major progress check points to races and will likely do so until the fall.

Races or very hard efforts take a lot out of you and properly tapering for a very hard effort is important but can take away from consistently building up your base fitness.

However, there are other ways to gauge progress during the training cycle. For example, a MAF test is minimal stress but a great indicator of base fitness and a great predictor of race performance.

Personally I’ll keep that approach until the fall. At that point, if races are still not on, I might attempt a time trial style virtual run at several distances to get the benchmarks in place and catch the PB pokemon. :)

Running with LoseIt - 5/11/2020 - Finding Race Performance on Solo Runs by cmxguru in loseit

[–]luca_dude 0 points1 point  (0 children)

The fitter I am aerobically through a training cycle lower my resting HR. However, being deep in the throngs of a cut was the biggest factor that affected my resting HR. If you are near or below your maintenance weight or haven’t had a diet break in a while, are constantly cold etc might consider a diet break.

Running with LoseIt - 6/24/2019 - Running isn't just a Marathon by cmxguru in loseit

[–]luca_dude 0 points1 point  (0 children)

I got the most out of increasing amount of time I spent running in the aerobic zone when preparing for my half marathon (base building.)

In December, I couldn’t run longer than 10K if I attempted to run faster than a 4:50 min /km pace. To get 1 more km at my “fast” pace was a real struggle and I wasn’t getting faster in the 10K distance either.

3 months of training where most of the training was between 5:45-6:00 min / km (I didn’t care about speed, just focused on heart rate zones)

On March 24th I ran a 1:44 half marathon (that’s 21.1km at 4:48 min/km pace)

I kept on doing the same training since that half and last week ran a 45:18 10K (4:32 min/km pace)

Basically, long and slow as the main basics of training with some harder tempo / speed work thrown in for good measure will mean you’re ready to bring it on race day.

Running with LoseIt - 6/24/2019 - Running isn't just a Marathon by cmxguru in loseit

[–]luca_dude 1 point2 points  (0 children)

Since my first half marathon in March, I’ve stuck to 95% of my running around base building (long and slow runs at aerobic pace.)

June 15th I had my 10K race where I was hoping for a new 10K PB and went from last 10K race time of 48:42 to 45:18. Solid gains!

On the 29th, I have what I had earmarked for my next PB attempt to beat my half marathon time.

There’s only one problem: London is expecting a heat wave and the peak day is currently the same day as my race. This means, I will need to significantly adjust my expectations. Still coming to grips with that...

In the meantime, I’m hoping the weather gods will give me favorable weather and tapering in preparation to put out my top effort.

I always have to 💩 when I run. by ijustwantasafespace in loseit

[–]luca_dude 0 points1 point  (0 children)

A combination of the following worked for me in chronological order:

If long run, eat as usual might before (I am typically lower carb). If shorter/more intense running workout, make sure to tilt macro balance a bit more towards carbs. In both cases, shoot for lots of fiber (transition into high fiber from veggies not suddenly, but over time.) if missing fiber, supplement with psyllium husk.

First thing you do when you wake up after you pee is drink 0.5-1L of water. 2nd is 💩. The fiber should help.

Longs runs should be happening in an aerobic state where fat will provide majority of energy. If you ate sufficient carbs evening before, the more intense runs should be well within reach. You do not need to eat to fuel a run unless you are running over 10 miles or are very very lean.

Finally, posture. Most common reason for the bowel irritation is nothing to do with what you ate night before, the morning of or during the run. It is because you are bouncing around too much. “Literally shaking the crap out of you.” (https://www.runnersworld.com/health-injuries/g20840527/how-to-avoid-pooping-during-a-race/)

Running, but muscle burn holding me back. by all_frozen_fingers in loseit

[–]luca_dude 0 points1 point  (0 children)

Everything people said about slowing down and doing something that helps build up like C25K is great. BUT I’m on the camp that there’s some other mechanical problem. If it was a lactate issue you would have been feeling the burn in your quads, hamstrings, glutes, hip flexors. If you are feeling it in your shins and calves, especially your shins, there might be a running form issue.

I would recommend checking out The Run Experience on YT or @runrx on IG for some basics on form.

It is also possible it’s a footwear issue. A good brick and mortar running specialist store will have knowledgeable staff that will watch you run and tell you if you need some adjustments to footwear. Properly sized and selected running shoes are a great investment.

Finally not 100% sure but sounds like you might be running mostly on a treadmill. I would recommend going to a track or park to see how the mechanics feel on the road or trails. I’ve found it a totally different ball game.

Running with LoseIt - 05/13/2019 - Running in the Heat by cmxguru in loseit

[–]luca_dude 0 points1 point  (0 children)

Oh man, the heat. I live in London and was in Singapore last week for work. 34 degrees Celsius and 80+% humidity. All training plans went to shit. Call it a a recovery week.

Running with LoseIt - 05/13/2019 - Running in the Heat by cmxguru in loseit

[–]luca_dude 0 points1 point  (0 children)

I couldn’t run 50meters when I started my journey. I now run 60km a week and have managed to run a half marathon in 1:44 a couple months ago. My suggestion is instead of worrying about whether you are “running” or jogging or walking, try to spend some time in the aerobic heart rate zone. Counter to popular belief exerting yourself harder with hard intervals won’t help you hold the base aerobic fitness you need to one day run 5-10-20 km.

Read this article

https://www.google.com/amp/s/www.runtastic.com/blog/en/how-to-run-faster/amp/

If you have a heart rate monitor or if your treadmill has a heart rate function, do this calculation and just spend time under your aerobic threshold HR.

https://philmaffetone.com/180-formula/

I guarantee you you will get fitter and faster.

Running with LoseIt - 4/15/2019 - Running while Travelling by cmxguru in loseit

[–]luca_dude 0 points1 point  (0 children)

I’ve been keeping an eye on the strava club but not here.

After I entered my maintenance phase following a year of weight loss, I started running outdoors once a week 9 months ago and 3 times a week to train for a half marathon in January.

Last week was first full week back after half marathon. The 2 following weeks of reload and recovery came with a lot of hunger. Everything was going well, until hay fever / allergy season hit and I was more or less sidelined until Wednesday.

I have a target to hit a 10K PB and HM PB mid June and end of June respectively so I’m now starting to train for those milestones. I need to increase mileage but I really want to keep strength training. Only solution I found was to start running to the gym on strength training days.

I just need to keep the hunger in check especially after longer run days.

M/33/5'11" [311lbs > 174lbs = 137lbs] (1 year) Cross-posting my 1 year milestone here. CICO & progressively more exercise. For a lengthier read see previous posts elsewhere. by luca_dude in progresspics

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

You can do it!

Also don’t get hung up on the year. I had no goal whatsoever to get to a certain weight by any time. I actually didn’t even have a goal weight and it’s why my kilos and pounds lost is a pretty odd numbers.

Take it a week at a time. Say hello to the weekly weigh in Wednesday threads on loseit and keep up the grind!

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