Track day. Some intervals and speed work in the rain. At least it was cool, around 11 °C which is ideal for running. Initially wanted to do some recording of me running but I was afraid my phone get destroyed in the rain so called it off for today.
Tomorrow is Parkrun day, we'll see if I cab take nice photos...
#running #run #runnersofmastodon #track #rain
My new Substack article is live. You can find it here runwithdata.substack.com/p/3-t…
#run #running #marathontraining #easyrun #performance #recovery
Beyond the Watch: How I Learned to Run Pain-Free by Trusting My Body Over My Data.Moha
Some days my legs refuse to come along. Today was one of those days. Heavy legs, bad mood, feeling like I'm dragging myself. But the rain was a nice touch, a bit cooler and air feeling fresh.
Anyway, cut my 11k planned easy to 8k and called it a day!
#run #running #runnersofmastodon #spring #rain #geeze #easyrun #tuesday
Every morning I get my day's energy from running in the nature. Taking in the fresh air and letting my body to wake up.
Today's run: 11km easy run recovering from yesterday's long run.
#run #running #marathontraining #runnersofmastodon #nature #morning
My first post on Substack is finally out, let's see if I'm better at writing 😇
"3 Things I Wished I Knew Before Hitting the Pavement"
open.substack.com/pub/runwithd…
Beyond the Watch: How I Learned to Run Pain-Free by Trusting My Body Over My Data.
#run #running #marathon #marathontraining #easyruns #runnersofmastodon
Back to my usual tracks, and enjoying the familiar scenery. Combined with the smell of grass and aroma of spring flowers aroma makes a perfect running experience. So a half marathon long run for today and enjoying my solo time.
#running #longrun #runnersofmastodon #marathon #halfmarathon #run
Today is rest day, you should regularly plan rest days in your training routine to let your body absorb the training, adapt, and more importantly recover properly before the next workout. Stay injury free everyone!
#running #rest #sunshine #beach #marathon #runnersofmastodon
Last run in Barcelona was a 6km tempo this morning. Still the heat and humidity make things feel much harder. But hey, it was a fun experience and totally worth it.
#running #temporun #runnersofmastodon #photography #barcelona
There is something beautiful with running in a new city. You get to see so much of it in a very short period of time.
Today's run in Barcelona was full of surprises, from endless pedestrian traffic lights, beautiful buildings, the nature, the view of the city from the hill top, to a happy lobster.
Which of these science resonate with you? Do you prefer to run in the nature or city, specially in new cities and countries?
#running #runnersofmastodon #barcelona #cityrun #photography
After a lot of contemplation I decided to move to PeerTube instead. That's where I own creation. I was not after money or fame any way so not having viewers outside of Fedi is an advantage. If you have recommendation about instance please me know.
image: a huge random door in Barcelona
#PeerTube #vlog #running #RunnersOfMastodon #MarathonTraining
First longish run (20 km) yesterday in 24 C weather 😳 ! This training block has officially started 🎉
Also new video up. breathing. the science side, not the wellness side.
youtube.com/watch?v=eMEtFSAEVK…
covered: the krebs cycle (your aerobic engine), why chest breathing wastes energy, what "respiratory steal" means for your legs, and why nasal breathing is a built-in easy-run governor.
#RunnersOfMastodon #MarathonTraining #Running
Enjoy the videos and music that you love, upload original content and share it all with friends, family and the world on YouTube.The Sub-3 Lab (YouTube)
Dropped a new video breaking down my Wings for Life race. 23.65 km, caught by the car, but my HR data saw it coming way before I admitted it.
also: 90 second queue at km 1, sunnier than expected, and Jo Fukuda ran 78.95 km which makes my 23 km look very humble.
#running #runnersofmastodon #wingsforlife #worldrun
Enjoy the videos and music that you love, upload original content and share it all with friends, family and the world on YouTube.The Sub-3 Lab (YouTube)
My first long run after about 4 weeks of rehab due to achilies injury. It all went uneventful and I'm happy with the results despite much lower pace and elevated HR.
28km total and my new video is also out: youtu.be/6ZR6tG6Af9I
Like and subscribe 😄
No long run last weekend 😒 still in Achilles recovery mode! Just 12k easy pace!
But the good news is that I think I figured out why the hell this had happened 💡
I covered this in this week's episode and shared some insights that led me to the root cause of this injury 🤕
My advice would be to x-train in place of running (if e.g. biking doesn't aggravate your achilles) and let the thing heal. Feeling very strong after some time off running is not uncommon. But I am no expert.
You might be reassured by point 5 here:
Long run 16km, sadly achilles didn't hold and the pain got elevated so much that I had to stop the run.
Only 7 weeks till my next marathon and with the current situation I'm not sure if I can make it to the start line.
**Anyway, my next video is out, enjoy: youtu.be/mFi0b5X49pk **
Oh! I'm cutting down my mileage even more this week with the hope that I can recover on time. Any tips for managing achilles recovery?
Long run 16km, sadly achilles didn't hold and the pain got elevated so much that I had to stop the run.
Only 7 weeks till my next marathon and with the current situation I'm not sure if I can make it to the start line.
**Anyway, my next video is out, enjoy: youtu.be/mFi0b5X49pk **
Oh! I'm cutting down my mileage even more this week with the hope that I can recover on time. Any tips for managing achilles recovery?
First run after the Achilles injury, it went with a very mild pain, so that's good so far. But the pace was extremely slow and the heat rate was very high 😢
Also my new video is out, which coincidentally overlapped with the injuries that the video was exactly scripted for 😂 like testing my thesis on myself first 😁🥇
28km Long run at 3:36 and that put an end to a 90km+ week.
And my next video is out: youtu.be/9rYJG815-Ww
Bad news: I injured my achilles tendon quite badly and don't really know what happened 😔 do you have a similar experience? I don't know how long the recovery takes, but I have a doctor's appointment next week to see.
26k long run, Saturday. That concluded 90km last week.
And my new vlog is out: youtu.be/NwBA78LtHfk
Comments, suggestions, likes and subscriptions are welcome 🤗
Sunday's Long Run: 25km @5:35
My new video is out: youtu.be/ZnUnN1sHMro
My new video is out. Any comments, suggestions, and feedback every welcome 🤗
Finally my first video is out, I know it's not perfect, and I'm new to this camera thing 😭 but they say "fake it till you make it" ☺️
Do your thing Fedizens! Provide feedback, suggestions, likes, subscribe, boost, or whatever you think is right.
I'm going to post weekly (it's a lot of work, much more than I initially thought) so any feedback to get better is much appreciated 👍
Bonus: edited using open source tools!
5 x 1 mil intervals for today. There was a strong headwind and I really struggled to keep up the pace in the last 2 reps.
I also skipped the gels today, and given the weather conditions it was not a very smart move 😕
Some days are just not optional and that's ok.
Follow me on Strava (and get a follow back, just make sure to comment Mastodon): strava.app.link/RtsdodPnBZb
I run mostly early mornings, because that's the only free time that I have. Here is my nutrition routine for various runs every week:
1. Easy runs: Mostly fasted, I only eat a small banana and about 500ml of water prior to session
2. Intervals/Tempo: Easy run + 250ml soluble carbs + 1 gel after the warm up (about 15-20 minutes in)
3. Long run: 1-2 hours before the workout, overnight oat or porridge. 500 ml water. 3-5 gels + 500ml water during the run.
What is your routine?
After a long week struggling with flu. Today was finally the day to push a little harder 💪
Drop set:
2 x 1km
2 x 800
2 x 600
2 x 400
2 x 200
And finished at 3:25 /km in the last interval. It felt way tougher than usual.
For me 2-3 RPE for easy runs means I genuinely feel relaxed, not breathing heavily at all and I can sing along to a song for example without too much effort. Interestingly that puts me on avg at 6:10 /km pace and avg 130-135 BPM HR. That means there are days that 6:45-7:00 /km feels easy and some days this might be 5:45 /km I really don't care.
I also changed my easy runs watch screen to show only distance or time (depending on the training) and I don't look at pace or HR until I finish the run.
At some point in my #running 🏃 journey I realized there is something off with my 80/20 plan. I was 100% compliant 💯 with Garmin's (and other most popular) HR zone calculations. But I was not progressing towards my goals and experiencing knee and shin injuries ❤️🩹 which I could not explain 🤔
Then I switched to RPE (Rate of Perceived Exertion) for my easy runs and then BOOM! 💥 Everything changed. No more injuries, and VO2Max started to increase!
Any similar experiences? How's your easy runs?
What metrics are important for you when it comes to #running? #HRV, #Sleep quality, #RHR, or something else?
I tend to adjust my RPE during my running sessions based on my sleep and awake HRV. If my HRV is above or below my normal range (which is 105-110 sleep and 83-85 awake) I adjust the intensity of the workout accordingly.
What metrics do you monitor and how do you adjust your workouts according to these metrics?
What it takes to run a sub 3:30 Marathon?
The last running plan that I finished this year was a 22 weeks Marathon plan, below are some stats:
Total distance: 1,388 km
Total time: 136:45:16
Strength training: 1,027 sets total
Fastest avg pace: 4:29 /km
Longest run (not race): 32 km
PBs: 5k @ 20:10
I finished the race strong in 3:29:38 as planned with 1.5% negative splits. I was very happy with how the entire race went, my fueling strategy, and everything in between 😀
I'm now chasing a sub 3 hrs PB. Do you think it's realistic?
What is your next race / running goal?
Today's run, 6 x 1km Tempo with alternating pace averaging 4:15 /km
Let's go!
Another easy run done. 11km @6:00 km/min.
It's getting colder every day (-2°C) and my gloves aren't really helping, I need to buy a warmer pair soon!
#RunnersOfMastodon, now is the time to support the *many* runners who are close to reaching their goals for 2026 and can use some last-minute encouragment.
A few examples:
- @pfernandes, who is two HMs away from #52weeks52halfmarathons
- @steveroyle, who just needs 117k more
- @sebastianhahn, who aims at a crazy 10,000k and has a good shot at actually succeeding
There are many more of you out there. (Who did I miss?) #Running, you are all winning!
See you on the next starting lines.
Another easy run done this morning, very happy with the performance today despite a bad sleep last night.
“Heim 6-timers” survived and 58.25 km accumulated. 66 % type 1 fun, 33 % type 2 fun. ;) Hour five felt hardest, but there was something left in the legs to put down fast five minutes before the end. Pretty happy with how the race went: 27 + 27 + 27 + 25 + 23 + 25 rounds looks nicely distributed effort over such a long time.
Now I got some indication why marathoners feel weird after km 30. ;)
Passed the full marathon distance after 4h 14m 40s 💥.
A bit longer run, or a shorter long run today. Finishing at the bakery and a nice home made cappuccino with a faint latte art.
I'm chasing sub 3 hours #Marathon within 1-2 years time. To my estimations I have about a 60% chance of achieving this goal.
Why am I doing it? The simple answer is "challenge". I like to challenge myself, I enjoy working hard towards a goal no matter how far reaching it is. But the real reason is that, I found peace in running, in its solitary, it's my way of meditation.
If you are into #running, let's connect, I love to hear your stories and learn from others mistakes 😁 and achievements.
I am a late 30s #gay man living in lutruwita/Tasmania, Australia. Happily married and with two pugs, Oscar and Stanley.
I am anxious and often depressed but try to cover it with good vibes, thot pics and bad dancing.
I consume waaay too much #PopCulture particularly #ScienceFiction #fantasy #books, #movies and #tv. Also do a fair bit of #gaming on #PS5 #Xbox and #Switch.
Other interests include #lgbtqia issues, #sustainability, #vegan, #MentalHealth, #weightlifting, #running, #yoga and #Lego
