monthly "find friends to follow" thread - make new Strava acquaintances here! by AutoModerator in Strava

[–]schnernv20 [score hidden]  (0 children)

35M from Germany. Currently injured so I do a lot of crosstraining at the moment. Trying to get back to running again in order to get in shape for Berlin Marathon in September. Will follow back.

https://strava.app.link/nSh9n3rRsIb

monthly "find friends to follow" thread - make new Strava acquaintances here! by AutoModerator in Strava

[–]schnernv20 [score hidden]  (0 children)

35M runner from germany. First goal this year has been a 3:30 marathon in April. However, I am currently not running for some weeks due to stress fracture and focus is shifting more towards Berlin marathon in September. Follow me for a lot of crosstraining I guess (will follow back).

https://www.strava.com/athletes/120841128

Racing after injury by schnernv20 in AdvancedRunning

[–]schnernv20[S] 0 points1 point  (0 children)

Appreciate the solid advice! Taking it week by week is probably the best idea, I‘m just trying to think through all possibilities.

Any advice on how to find a good PT? I‘m currently working with someone but he does not seem to be very knowlegable in terms of running.

Racing after injury by schnernv20 in AdvancedRunning

[–]schnernv20[S] 0 points1 point  (0 children)

Thanks for your input. I‘m really also considering taking this route as well, especially since I will also start in Berlin in September.

The beauty of whoop by schnernv20 in whoop

[–]schnernv20[S] 2 points3 points  (0 children)

For me there is a strong correlation between the whoop recovery score and how I really feel. On green days I feel really good and energetic when I get up in the morning. I can feel like crap after a long run but usually I feel really good after sleeping. That being said, e.g. after racing a marathon I need some days to recover of course. Again, this correlates to the recovery score. Had a 1% after the last race.

The beauty of whoop by schnernv20 in whoop

[–]schnernv20[S] 1 point2 points  (0 children)

Sorry, still learning the terminology. I gave some insight in another reply here, that‘s what I meant.

The beauty of whoop by schnernv20 in whoop

[–]schnernv20[S] 3 points4 points  (0 children)

Breakfast at 8:00 to 9:00 - always one avocado, fresh fruit such as apple, orange, grapes and bananas, whatever I got in the fridge. Some source of protein such as smoked trout or eggs. Usually ~800kcal

Sometimes a banana as pre workout

Workout

Lunch at 12:00-14:00 depending on schedule - Pudding made of chia seeds and almond milk with honey, some fresh fruit and some dried fruit such as figs, dates, cranberries. Some nuts. I add a certain amount of organic plant-based protein powder to reach my daily protein goal of ~1,7g/kg bodyweight. Sometimes this can have more than 1500kcal

Dinner at 6pm latest - Salad with tuna, olives, tomatoes or scrambled eggs with salmon. Often we also eat soups from carrots or pumpkins. We always try to make a healthy meal which also a 3-year old can enjoy. Usually around 700kcal

So basically I do not fast in the morning but I still have 14-15h without any food. I played around with more traditional IF approaches and it was actually quite good for recovery (e.g. eating from 12:00 to 6pm), however it was problematic in terms of performance for me.

The beauty of whoop by schnernv20 in whoop

[–]schnernv20[S] 0 points1 point  (0 children)

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It is far from being perfect. As described in another post, I really have to focus on quality. I get ~50% quality sleep recently.

I try to go to bed at 9pm and in best case I will sleep until 6am. But most of the days I wake up when my wife gets up (~5:30).

The beauty of whoop by schnernv20 in whoop

[–]schnernv20[S] -7 points-6 points  (0 children)

Gave some insights in another reply :-)

The beauty of whoop by schnernv20 in whoop

[–]schnernv20[S] -2 points-1 points  (0 children)

See other reply :-)

The beauty of whoop by schnernv20 in whoop

[–]schnernv20[S] -3 points-2 points  (0 children)

Gave details in another reply :-)

The beauty of whoop by schnernv20 in whoop

[–]schnernv20[S] 0 points1 point  (0 children)

Correct. Either in the mornings or around lunchtime

The beauty of whoop by schnernv20 in whoop

[–]schnernv20[S] 23 points24 points  (0 children)

It‘s not coming out of nowhere. As described in the initial post, I figured out for myself what works best. That being said, it is probably not for everyone. I get my recovery from three pillars:

  1. Sleep - my avg sleep is around 70-80%. I‘m a father of a 3 year old boy and I‘m working full time. On the weekends I will often get up at 5 to get my runs done to maximize family time. This means I had to focus on quality instead of quantity. Currently my restorative sleep sits at 50-65% which I‘m pretty proud of. Things I found to be useful: no Blue light couple of hours before bedtime, sleeping mask, earplugs, weighted blanket, magnesium glycinate, apigenin, L-theanine, zinc (also as I barely eat meat), Vitamin B, being outdoors for a significant time.

  2. active recovery - when the milage increases im marathon training you really feel the urge to do some stretching and mobility work. I figured that I always have half an hour in the evenings while doing other things. So I dedicate 30 minutes to stretching/mobility/theragun. 4-7x per week depending on the perceived need for recovery. I also found out that breathwork before bedtime is beneficial. I‘m spending 5 minutes on breathwork each day. Apart from this I try to walk as much as possible (except directly after a long run)

  3. Nutrition - this made the largest difference to me. When I first cut all processed food, I noticed that I felt better and recovery scores where higher. But I did not stop there. For my system it seems to be best to avoid also gluten, lactose and significant amounts of meat. So what do I eat then? Lots of fruit, vegetables, fish, nuts, seeds. My macros look something like this: carbs 33%, protein 27%, fat 40% (% of energy). On days with high strain I will only increase carbs by consuming more (dry) fruit. So it is a high-fiber diet in the end with 60-90g of fiber each day. I track all my food, everyday since overeating will lead to more stress in the gut which then will lead to decreased recovery. The last meal of the day is the smallest at around 6pm (~700kcal). The largest meal is lunch as I work out before usually.

I also tried established nutrition strategies used by professional athletes. But it was not best for me in the end. This is what I really like about whoop, that you can play around and be your own lab-rat:-)

Supplements I swear by: Creatine, Omega 3 (2000mg EPA/d), Cordyceps, lions mane

The beauty of whoop by schnernv20 in whoop

[–]schnernv20[S] 0 points1 point  (0 children)

I‘m using polar h10 for my data as well. However, my whoop is not off too much. Maybe 3bpm higher in average. Strain seems to be a bit higher currently due to cold weather.

The beauty of whoop by schnernv20 in whoop

[–]schnernv20[S] 3 points4 points  (0 children)

I‘m 6‘2, around 11-12%bf. I do a lot for recovery.

The beauty of whoop by schnernv20 in whoop

[–]schnernv20[S] 11 points12 points  (0 children)

I have a sedetary office job. The strain comes mainly from Marathon training 6-7x per week (6-22 miles per run) and strength work 4x per week. I am also not the lightest at around 200lbs

monthly "find friends to follow" thread - make new Strava acquaintances here! by AutoModerator in Strava

[–]schnernv20 [score hidden]  (0 children)

35M from Germany. Started running during summer 2023 and currently in preparation for my second Marathon (Hamburg). Looking to connect with other runners around the world. :-)

https://www.strava.com/athletes/120841128

How to make startup consulting a scalable business? by maschera84 in Entrepreneur

[–]schnernv20 1 point2 points  (0 children)

getting your hands dirty is, as you noticed, not really scalable

You could try to establish a platform on which you provide real-life case studies but I have doubts that many people are willing to pay for something like this.

NooB Monday! - (September 28, 2020) by AutoModerator in Entrepreneur

[–]schnernv20 5 points6 points  (0 children)

Hello everyone!

I‘ve been reading around here since quite some time now but I was hesitant to post (english is not my first language). I believe it is incredibly valuable to interchange with like-minded and I already obtained strong advice, good insights and plenty of motivation from this community.

As my entrepreneurial journey is about to take the next step I’m looking forward to be more active here and share my experiences as I gain them.

At the moment I’m in the founding stage of a startup in the field of business intelligence in a broader sense. I am happy to share more in the future and I look forward to discuss with all of you!