Hi! I’ve found you! 😄

I’ve found found Tempo in weblate but it seems Tempo’s translation is not active.

Maybe that repo in weblate is not ready yet but I will try to contribute translating it to my language.

Thank you!

XD … usually underrated, but…

yeah, he deserved checkered flag too for fighting all race

XD you better serve yourself by 🍿📺 😅

My guess is not long/hard enough to impact aerobic or anaerobic systems (relative to your current fitness level)

Never useless though 😉

In my opinion, something is wrong with your Garmin Zones.

How is your garmin calculating Zones?

Garmin fitness devices assign heart rate zones based on your maximum and resting heart rates set in your user profile

so check that Max. and Rest HR are correctly set and change them if needed

My best guess is your Maximum HR is set wrong (too low). Look in your training logs what’s your max HR in some intense activities, and considering some unaccurancies you can make a good stimation of your Max HR. This applies IF you do some intense runs/exercise. You need to go hard for some minutes. At your age, unless some unlikely conditions, you should reach about 180 bpm.

MAF (maximum aerobic fuction) HR (heart rate) is NOT in your Z3. You should NOT be over that number (if you want to maximize aerobic function), it’s not an average value for your run, it’s the top limit, so your average HR for the run should be clearly below that number (obvious). You may walk in part of the route if it is too steep or you go longer than usual.

MAF is NOT Z3. I’ve not seen anywhere that.

“I considered…”

well, you (or I) could consider whatever zones :D

usually “zones” are 1 to 5, being 2 considered easy, conversational, nose breathing, … pretty similar to MAF but not the same, being MAF more restrictive on the top limit. Do not cheat when calculating MAF, usually just 180-yourAge.

yes, you can set garmin to use HR zones as target

you can manually edit garmin HR zones to whatever you want (correct or not)

According to the MAF formula my low heart rate zone ends at 142bpm

180 minus Your Age is 142. I find MAF heart rate very accurate (considering breath pattern, perceived effort, etc.). This “142” value is “the maximum HR you should run at”, not “your average HR for the total run”. You have to keep it below that number for the entire run.

Z2 is also a calculated value given your Máximum HR (ex. all in effort in the hills), age and fitness level. If garmin says a Base run at 138 then it’s pretty similar to MAF, so just focus on run relaxed, easy nose breathing, and keep an eye to avoid being over 142 on the steeper zones.

Zone2 is where one should focus to increase areobic function and where you should spend most of your time (for endurance and general health targets). Eat clean. Try to balance exercise with the rest of your life. Go hard once every other week.

None.

I have followed some in the past, and I’ve had enough 🤚 They all almost understimate how much time we need to recover (life happens y’know). Too much high intensity training even to longer distances.

I have never hired a trainer, maybe I should consider in the future if a need to set a goal time or whatever. If I could afford it.

thanks!

all eyes in RIC, I presume

Altra are great, I have one pair to long road runs (over HM). Wide toe box, quite flexible, BUT also cushioned so, in my opinion, they may not give you feedback from your feet to automatically correct form. Merrell, Xero shoes, vivobarefoot… have good light, wide and flexible minimalist shoes.

BEFORE transitioning to minimalist shoes PLEASE read and inform about to do it in a progressive way, safely. I would recomend use minimalist shoes, not spend time in both worlds. Reduce your running distance/volume for some weeks to adapt and learn.

DO NOT OVERDO in the first days, your soleus and aquiles tendon could suffer if you run too much. It depends on your current running form though, so you may transition without issues.

If possible, spend time at home barefoot without socks and let your feet “awake”, then go easy on short runs every other day and do some drills at home/work (calf raises, etc.) to strength your feet.

PLEASE, read and inform before proceed. GOOD LUCK!

congrats for your PB 🤗

on the ITB issue

I solved my problems about 10 years ago:

• moved to minimalist shoes (barefoot running eventually) that promoted a better running form and be more strong and stable.

transition took time and patience, so put ego aside and look at the long term.

In that time ITB stretching with this pose in a relaxed and mantained way helped me a lot to relieve pain and also be preventive

THE FIRST PICTURE WITH HER BACK IN THE GROUND

🧡 🧡

😀👏 congrats and THANK YOU for helping to organize the events

nice! enjoy! 🤗

thank you for sharing

it’s being a while since I knew about P. Attia

is that your recipe? Not dr. Attia’s for sure 😄

thank you! I never took the time to recall how much I spend on running

my budget:

• 0$ on t-shirts (plenty of them of all kind after many years of running)
• 100$ every three/four years for a good lightweight windshield (winter time). Over the years I have acumulated couple of gloves, beanie, etc. that actually long for ever
• about 20$ running shorts every other year, as they wear out I’m going rotating them. Mild weather here, some I don’t need expensive gear to run in the winter. In the summer it is much more cheaper XD
• my latest “wrist computer” is a 450$ from 3 years ago. I think I will use it untill it breaks down in pieces or battery dies, as it covers much more that I actually need. One of my best purchases
• shoes… as a barefoot runner … :D I also have some “minimal” shoes for trail, road, couple of running sandals, but I guess in the next year I will need a new pair for trailrunning (<150$) This kind of shoe does not lose any quality untill they break so usually I use them well beyond 1000km.
• races… all costs considered … about 200$ per year? Yes, might be that. This year is well below that figure, but it’s an average stimation.

I don’t have a limited budget per se, as I don’t travel to far away races that would increase the costs, but I’m defenitly not in the spending wheel or motivated for the latest gadget, trend, etc.

:D “The Video”

yes, TRN’s huge fan here. Scott and Don doing a great job being close to “average” people and creating community.

I’ve also read Dr. Cucuzzellas’s book “Run for your life”. I can’t recomend it enough mostly for **no runners" as is a general health advice, aiming for being active and strong.

I suspect that more than we would imagine 😔, if it is needed an article like that