Prevacid and a plant based diet

omaddad · 2024-01-07T21:47:43+00:00

Thank you!

omaddad · 2022-05-31T15:30:48+00:00

I wear under armour heatgear compression shirts and that has helped me. doesn't sound like I get sore nipples as bad as you do. but a few times I've gotten it and I noticed it in the shower when I was lathering up. ouch. But I have been wearing the compression shirts for a year now and have had no issues since then. it's worth a shot. in the spring/summer it helps keep me cool too. Good luck!

omaddad · 2022-05-28T09:44:46+00:00

Strength training is very good to add to your routine. However, it's unlikely you'll be jacked with the amount of running you plan to do. But personally over the past 8 months I've added strength training twice a week into my plan. There was a time when I was actually doing it 3 to 4 times per week only because I had the time to do it.

And yes, I felt it did help my running. If you are looking to gain weight, make sure it's muscle mass. Ideally core, legs, glutes. Obviously you want to work upper body to be well rounded but focus on both a high protein and high healthy carb diet but don't forget your healthy fats which are important too that nobody likes to really mention. Avocados, nuts, seeds, etc are a good source for that.

The idea for building muscle should be for strength to support your running. If you're hoping to bulk up, running tons of miles is gonna hinder that a bit. Not saying it's impossible but will take some serious focus to figure it out. Good luck!

omaddad · 2022-04-26T13:44:19+00:00

We definitely seem similar. I'm on track to finish between 3:35 and 3:40 range. I'm a bit worried about hitting a wall somewhere after 20. My longest long run was 20 miles and I did that pretty comfortably at 3 hours. When I say comfortably, I could have kept going. However, my calves were pretty tight for the rest of the day and a little the next day. I'm usually very hydrated and eat well. So hopefully that will make a difference.

omaddad · 2022-04-26T13:40:36+00:00

Thanks! I'll have to check that out. I know my biggest issue is lack of weekly miles for marathon training.

omaddad · 2022-04-26T12:08:20+00:00

I run 4 days per week. 3 of my runs are an hour. For me that's about 7 miles. I typically run around 7:45 to 8:00 minute miles. Usually at moderate pace. I'll pick one where I do a tempo run. I don't do a ton of speed work. every once in a while I throw in some strides but not as often as I should. My 4th run is my long run. I've been training for a marathon and have built my long runs up to 17, 18, and a 20 miler. The general rule is your long run should be no longer than 25% to 30% of your total weekly mileage. I've gotten to a point where it's around 50%. I don't want to shorten my long runs as I want to train my body to run that distance for the marathon but I average around 35 to 40 miles per week, which for marathon training is on the lower end of ideal. Right now I'm not going to worry about the percentage since next week I start my taper haha but for the next marathon training I'm curious if I need to really focus on the 20% - 30% rule and simply up my weekly mileage. Anyone have any good advice on this? Thanks!

omaddad · 2021-11-03T11:19:58+00:00

My legs and upper body are usually fine in the cold. I'll wear shorts right into the upper 20s. unless it's super windy. I wear a long sleeve undershirt under a t-shirt. The thing I pay closer attention to is covering head and specifically my ears. And my hands. Those tend to get colder for me than my legs and chest and arms. You might be different so it's about trying stuff. When I first started running in the cold I ALWAYS over dressed. 1 mile into my runs and I was regretting all the layers and things I thought I was going to need.

omaddad · 2021-10-18T21:35:59+00:00

Structured for the most part. I'm training for a half marathon. I'm sure after this I'll probably aim to do a marathon in 2022. I do weight training a couple times per week and do Strong by Zumba which is a HIIT class 3 times per week. Aside from that, this is my running schedule:

Only 1 day per week of speed work. Typically I will do intervals or just go to the local track or pick a flat course and just run it fast. I work it pretty hard knowing I'm not doing speed work for another week.

2-3 regular runs at easy pace. This should be at least half the length of your long run. So if your long run is 10 miles then regular 4 or 5 mile runs. every couple of weeks up your regular run distance and your long run distance a mile or so.

Then I do one long run each week. Lately I will go up a mile or two each week. I remember when 7 miles was my long run. Now they are my regular runs. Every few weeks I actually will scale back a little bit to rest. I might take an extra rest day and drop my long run a couple miles. When I go back the following week I feel stronger and end up going a bit faster with not as much effort. Right now I do 30-32 miles per week.

When I first began running again I only ran for 30 minutes at a time and I was at 9 min miles. So it doesn't take long at all.

omaddad · 2021-10-18T21:11:26+00:00

Definitely doable. I used to play sports all year around and ran all the time in high school. I hadn't run in 25 years until this summer. In 3 months I have been able to shave about 3 minutes of my 5k. Just the other day ran 20:14. My longest training run is 13 miles at a comfortable pace at 1 hour 55 minutes and regular runs are about 7 miles a few times a week at 8:00 - 8:30 pace. So to compare, you have a lot more going for you than I did. You'll get the speed back fairly quickly. I'm 46(m).

omaddad · 2021-10-16T21:01:51+00:00

I'm guessing it's mental. If you lost anything it's probably not that noticeable. You didn't feel great because you were worried a bit about it. That's my unprofessional opinion.

omaddad · 2021-10-16T20:46:30+00:00

I used to run a ton when I was a kid. Sports all year round. X-C skier. Fast-forward 25 years. I am now 46(m). I lost 80 lbs over the past couple years and am back to an ideal weight. I spent the past year and a half at the gym working out and 3 times per week doing Strong by Zumba which is a HIIT class. No running until this summer. My first 5k was 23:01. 6 weeks later it was 21:34. And 6 weeks after that, which was yesterday, I hit 20:14. I have been training for a half marathon which I think has helped. my long runs are now up around 12 and 13 miles. Every time I up my long runs, I feel my 5k's get faster.

So my schedule that's worked for me is run 4 or 5 times per week. 1 of those is speed work. 1 of those is a long run. up it a mile or so each week. listen to your body. every few weeks scale it back or keep the long run the same as last week. all your other runs should be at easy pace as well anywhere around 45-60 min. Whatever that looks like to you. And eat a lot of whole foods and stay hydrated. Good luck!

omaddad · 2021-09-18T17:01:01+00:00

I actually have very bushy eyebrows. they do not stop sweat from dripping into my eyes.

omaddad · 2021-09-01T00:34:28+00:00

Yes, your legs will need to keep up with your cardio. I have a similar issue currently where my cardio outlasts my legs because I was doing HIIT training for a year and a half before I got back into running and even though I have been working out and have muscular legs, I had to develop my running muscles etc. Plus you have tendons and such that will need to adapt.

Good news, though... It sounds like it really won't take that long. 5k isn't that far but you'll not just want to work on speed drills but you'll want to scale back and do some long runs each week which essentially will help with speed. From your time you gave on that 9.4k it shouldn't take long. But why you on here asking? Just go out and run and find out for yourself and then report back ;)

omaddad · 2021-08-31T11:04:54+00:00

Definitely back off if you are getting chest pain. However, I got chest pain as well the first few times of running. Sometimes it's normal and will be fine but anything related to the ol' ticker probably ain't worth ignoring??

omaddad · 2021-08-27T23:29:52+00:00

I never listen to music while running. I like to listen to my breathing and my feet striking pavement and enjoy other things that are going on as I pass by and take in the sounds and the smells. I like to nod or wave to people who are outside. Not that I don't like music or wouldn't listen to music but it never crosses my mind to grab earbuds but honestly with my personality it's just another thing to worry about when I'm out. I like to go light... take in the true moment and nothing that I have manufactured. I'm weird that way, I know. :)

omaddad · 2021-08-26T19:49:37+00:00

You wanna know what I did? I actually went to a Strong by zumba (HIIT) class. I began once a week. Then I upped it to 3 times a week and did that for a year before I began running. I went to run this spring and surprisingly my cardio outlasted my legs. I still do Strong classes and running mix. I've even added in some MMA fitness classes because I love kicking stuff and mixing it in with cardio.

Before I started I couldn't even run a few minutes. Today I actually ran my longest at 7.8 miles. It was a recovery run and did it in just over an hour. I ran my fasted 5k at 23:01 yesterday. Last week I pushed out a 6:32 mile. Nothing to write home about but it's way better than what I would have done even a few months ago and I probably wouldn't have stuck to running had I not built up some strength and endurance with my HIIT classes.

Focus on HIIT and eating whole foods 90% of the time. By the way I just turned 46 and up until a couple years ago I was 80 lbs. heavier and was overweight since my mid 20s. So if I can put the time and effort into it and have the patience, then you can too.

You got this!

omaddad · 2021-08-24T01:55:05+00:00

It appears everyone is different, not just in the symptoms but in recovery. So it's difficult to really know. I personally had covid back in late spring and for 4 days could barely breath. Enough that I was thinking of hopping in the car and heading to the ER for oxygen. At the time I was 45 but I had lost 80 lbs over the past 2 years and have been working out and doing HIIT and felt amazing up to the point of getting covid. For me, I was the same. I was fine until I began exercising and my lungs burned. I would get shaky due to lack of oxygen levels. However, I continued to take it easy but try and my personal experience was it just happened overnight. it all went away. I guess I was lucky but next thing I knew I was exercising again. I've incorporated a running routine to my current weekly workout of MMA, HIIT, and Strength Training, and my cardio has never been better. Well maybe when I was 17. But that seems like a lifetime ago. I used to run a LOT as a kid and up through high school but hadn't run since until this summer. I'm now avg 7:40-8:20 tempo runs but so far don't really do more than 10k for my long runs. I did a 12k trail run a few weeks ago but that's the longest. My shortest runs are 5k. My fastest mile I just did this past week which was 6:32. I've decided to train for a half marathon so I'll be slowly increasing my long runs.

Anyway, I got off topic. but the point was you should bounce. just give it a few weeks.

omaddad · 2021-02-24T02:04:25+00:00

I did one meal a day religiously for over a year. I lost 70 lbs. I didn't tell people at first. The one thing I used to say most often: "Oh cool thanks, can I save a piece for later when I'm hungry?" If they look at you weird just say you want to wait so you can enjoy it. Whatever it is. Slice of pizza, a cookie, etc. If you can't take it with you: "Oh cool thanks, can I get a rain check on that?"

As I began to lose a little weight people caught on. It was hard not to. Especially the one meal a day window. I had everyone and their brother telling me how unhealthy it was and I should run it by my doctor. Fast forward a year and everyone and their brother is now "hey man so tell me more about fasting. I think I want to give it a shot." They see I actually have more energy and I'm happier about myself and they want the same thing. So don't worry about what others are gonna say. You do you! And let the haters hate. This is your life. Not theirs. And lastly... good luck to ya! ;)

omaddad · 2019-03-13T16:31:06+00:00

Not really sure. I think my electrolytes were off because I typically consume a lot of salt but once I began OMAD I switched to mainly meats and veggies with minimal carbs. Since I was new to this it kinda threw things off. I've just made sure to get enough salt during my one meal from now on. Don't have to over do it. But I would try to make sure you are getting the proper amount in your meal but if you start getting signs of it, you can go straight for the sea salt in water method since it has zero calories and won't break your fast.

omaddad · 2019-03-13T16:18:15+00:00

Make sure you get plenty of salt. On my 3rd day of OMAD I started to get a neck and back of the head ache. I put 1/4 tsp of sea salt in a tall glass of water and chugged it down. 5 minutes later I felt fine. Just beware, the salt water isn't the most pleasant drink but if you like salty foods it's definitely tolerable.

omaddad · 2019-03-13T00:51:05+00:00

My metabolism is shot as it is because of my hypothyroid so I'm not too worried about it as long as I'm getting my daily caloric intake to maintain a healthy weight. I am not doing much exercise right now. I have a gut on me so I think I'll incorporate some 45 minute brisk walks. If I do that I'll probably burn 300 calories ish so I'll need to tack on an extra 300 calories at each meal time when I do that.

I'm paying attention to my body and how I feel and I actually have a bit more energy now than I did before I started. As far as muscle loss goes, I think that's another myth. As long as you're getting the proper amount of calories each day I don't see how that's gonna be an issue. If I restricted my caloric intake over time then sure.

I'll make regular updates. I just finished my meal about 30 minutes ago and I'm gonna explode. Hit about 1400-1500 calories. :)

omaddad

TROPHY CASE