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Christian lol i had 3 drinks on saturday and even that had more impact than i thought it would. i’m into stats and tracking, so this is good motivation for me.

    303abuser nice one mate!

    I’m back at baseline. When I last started like you did, I hoyed trainers on out of bed in the morning and ran for 4 lamp posts, walked for 2. Did that for 5 minutes week 1, 10 mins week 2, within about a month I was able to do a 35 minute 5k with my local Parkrun. Which isn’t fast, but I would have laughed at anyone suggesting this beforehand. Keep it up!

        NasserAlazzawi good for you, starting out again sucks haha. i was running 4:45 kms in december (for up to an hour), so i’m hoping it comes back quickly. i quit after 2 km thursday because my lungs were on fire and i was coughing like crazy (it was -17, so that didn’t help anything either). my 5 km today wasn’t nearly so bad. i’m terrified of the first day i try hill sprints again though. 🤣

            303abuser I’ve been doing the hill sprints….though only 10 × 25 seconds … bloody exhausting whatever body state you’re in!

                Jules72 hill sprints will get you in shape faster than anything else. i have a short hill (steep but only 20 strides long) and i do sets of 10. there’s a half km hill i do that’s a 10% grade, sprint up, walk down — i usually do 5-8 km on that one at a time and it’s brutal, great for speed conditioning though.

                    303abuser tbh though my heart rate (as measured by my Fitbit) has a 30 min run as having a higher peak

                        Jules72 really? i’m curious to see how that goes. i’d assume hill sprints would cause a higher heart rate, but i was at 175 at the peak of my run today, so there’s not much headroom left there.

                            303abuser I think duration matters right? If I run 30 mins at a decent pace I’m prob going to reach a higher heart rate than 10 × 25 second uphill sprints

                                Jules72 i guess? i figured the intensity of sprints would push it up a bit, but i’ve never actually tracked it.

                                i did a slow 5 km on ice this morning, that was a good time.

                                    Jules72 yeah i sprint until i basically can’t, then take a break. it’s 100% effort, then rest, then do it again. on the long, steep hill that i run, i’m betting my heart is near 185 most of the way up.

                                        Jules72 it’s a 450 meter hill at a 10% grade, so maybe 3 minutes up then walk down and i do that 5-8 times.

                                            Jules72 call it what you want, 100% max effort all the way up. it’s obviously going to be slower at times. it’s a great workout for both speed and endurance.