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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.

                                          Jules72 any hill works, i just like the short version for short intervals and the long version for strength/speed/endurance. the fact that we’re having this discussion probably means we’re both doing the right things. 🙂

                                            Has anyone who has been taking Magnesium noticed any impact on their hair… pretty sure mine feels thicker - no bad thing for many of us?!