@Alan_Couzens Thanks for sharing Alan. It explains a lot about my childhood actually...
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Lesley Mason
594 posts
Lesley Mason
@CoachLesl
Running on a keto diet. Marathon and ultra-trail runner who helps others chase their running goals with evidence. BSpExSc(hons). PhD candidate.
Hawkesbury, Sydney, Australia Katılım Temmuz 2022
188 Takip Edilen40 Takipçiler
Explains a lot of the current discourse on empathy as well...
"But, I'm me"
"Yeah, but what if you weren't you?
What if you grew up like this other dude?"
"But, I'm me"
Ed Latimore@EdLatimore
I have found myself having to regularly post this when having discussions. It's actually made the offending party block me. Remember: assuming the mean IQ is 100 and 15 is the SD, that's 25% of the population below 90. 1 in 4 people likely can't even understand hypotheticals.
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@runliftrunlift I'm with you. yakitori is delicious and organ meats even more so.
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This gets a squeamish reaction from most of my friends and family in the US. But since moving to Japan, I’ve started eating organ meats, especially at yakitori restaurants. I don’t mind the taste, it’s more the different textures to get used to. Super healthy.
The Touchline | 𝐓@TouchlineX
🚨 𝗡𝗘𝗪: Giorgio Barone (Cristiano's former private chef) talking about Erling Haaland's diet. "Erling Haaland eats organ meat, such as heart and liver. I agree with him. Liver, heart, and brains are all healthy foods. They are superfoods. Cristiano also liked liver. It’s packed with iron, and that’s important in your diet."
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@runliftrunlift 100%! I also find it's runners early in their journey that say this the most. they just haven't developed the skill so think it's impossible.
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If someone says they can’t run “slow” relative to their fitness, it’s usually a mix of mechanics, skill, and often ego.
Fundamentals apply to every sport. An NFL QB throws short to deep with the same mechanics. An NBA shooter maintains the same form from 10 to 30 feet.
Running with good form at 70% HRmax is a skill.
Hybrid Athlete Guy@Hybridathlete
22:00 5k runners: "But I can't run that slow, it feels unnatural!"
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Influencers are ruining Boston. Oh wait they are ruining running. There. I said it.
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@Alan_Couzens Also a good opportunity to keep HR down a bit at the start and manage pace.
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95%
Calories, fluid & heat management are 3 of the biggest limiters to marathon performance.
All go down a lot easier when walking.
Zach Bitter@zbitter
What percentage of marathoners do you think would benefit from SOME walking during the race? Since walking and running marathons has been thrust into the spotlight, here are some fun facts... Jeff Galloway used a run/walk method, termed "Jeffing," to finish the Houston Marathon in 2:16:35 Galloway also shared, users of his run/walk method include several under 2:30, and many in the 2:30-40 range.
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@JohnGoldman Important nuance: the event isn't exclusionary by age. Time qualifiers based on age and the cutoff to finish is 6hrs PLUS the event culture is that the course gets kept open until everyone finishes. They get a medal just not official finishers.
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The Boston marathon is an exclusionary event by design.
People who walk their marathons don’t qualify. I don’t understand the uproar over this ad. I thought it was talking to non runners in general. Which would make sense for a running shoe company.
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@runliftrunlift 100%... and as a trail runner I add in step downs and lateral lunges
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Also ideal for runners who train at home with minimal equipment.
John Davis, CSCS, Pn1, OPEX@Mr_davisj
Two of the best movements for both sprinting and overall performance. Step-Ups Walking lunges - Acceleration, Max V & COD - Teaches good pelvic position - Great movement assessment Do them more. And load them up.
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@runliftrunlift exactly - I have been able to maintain my consistency with both running and strength work so it's the right formula for me
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@CoachLesl High frequency works well, and bodyweight a lot less fatiguing.
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For strength training, I used to mostly do bodybuilder style workouts.
Nothing wrong with that. Building muscle and general strength has value.
But over the last year, I’ve shifted toward specificity.
Now I’m asking:
How does this help my running?
That’s changed how I strength train.
Less bicep curls. More hip extension/flexion, single leg stability, tendon stiffness.
One example is the cable single leg knee drive. It trains hip extension/flexion in a way that actually carries over to running.
That’s the difference.
Not lifting just to lift. Lifting to become a better runner.
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Double bunless cheddar burger with onions & pickles…
80 grams of protein
Ridiculous level of satiety
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@Alan_Couzens 100% bang on as usual. What's the point in training to zones and intensities unless you know what they are for you? otherwise you're just guessing.
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Physiological testing isn’t about geeking out on numbers.
It’s about *intensity discipline*...
Knowing where you should be training & sticking to it!
I spent years training at the wrong intensity.
And it was my ultimate limiter.
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"But what about threshold?"
Patience, young padawan.
You must *earn* threshold with base.
You haven't.
Alan Couzens@Alan_Couzens
This should be your first, and most important, objective every year... Build that Base!
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@JohnGoldman Even more disturbing is the number of children who can't skip. And no one talks about it.
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This video IS disturbing. People are unable to perform basic movements and then laughing about it.
Then again, how many people do you know who can actually skip past age 40?
Sad state of affairs.
Damani | Health Maverick@DamaniJHealth
Some people may find this funny, but I find this incredibly disturbing. This is also what being disabled looks like, hence why I don’t find it funny. Decades of sitting, walking in straight lines, and treating their bodies like transportation devices instead of instruments of play can create this result. I’ve noticed that most people take better care of their cars than their bodies. Sarcopenia (age-related muscle loss) hits fast-twitch fibers hardest. They’ve lost both coordination and explosive power by robbing their fast-twitch muscle fibers of the stimuli they need. Skipping is one of the purest tests of integrated human movement (as is sprinting, but that’s another story) and most people over 35 have already quietly retired it. The body keeps score. The ones who keep playing keep their agility and vitality. When was the last time you skipped?
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@Sean_Sako Thanks for your inspo. Ultra runner here and 3 years keto.
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One should not judge a book by its cover, so allow me to introduce myself properly, especially for those who are new here.
A Cyclist with a Mission
Based in Cape Town, South Africa, I’m a road endurance cyclist who started riding back in 1987/88 at the age of 16. My training rides often stretch for many hours, burning upward of 4,500 calories per session. Here’s the part most people find hard to believe: I do these rides consuming nothing but salt and water. No gels, no bars, no carbs on the bike.
Nutrition Pioneer
What makes my approach particularly interesting is my diet and philosophy. I’m an outspoken advocate of low-carb, ketogenic, and carnivore lifestyles. Instead of traditional sports gels or carbohydrate-heavy fueling, I rely on protein and fat-based nutrition to power my extreme endurance efforts. I’ve been strictly keto for over 13 years now.
This way of eating has allowed me to complete 200 km rides after nothing more than steak and butter the night before, while still holding an average speed that matches what many pro-tour cyclists do on training rides. ( I’m doing this solo, alone! )I’ve done this many many times, and it’s all there on my #Strava. Here is my @Strava strava.app.link/5lV7h60D51b
Beyond the Bike
When I’m not riding or strength training, I keep my mind sharp through intellectual hobbies. I love watching documentaries about extraterrestrials, space exploration, elite military forces, and history, I revel in discovering new things, especially what stimulates my mind to think. It’s a quiet but important balance to the intensity of my rides, and it reflects my curiosity and unconventional outlook on life.
#GoonTape #Unconventional #Cyclist #CyclingLife
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@runliftrunlift With a trail/mountain run focus I work to 10hrs pw as a base. But yeah whether it's time or distance, consistency is the key to build on. so many people want to jump for 40kms to 100 per week without realising the benefits of sitting at 60-70k consistently is a better step up.
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The fitness jump from 20 to 30 miles per week (32 to 48 km) up to a consistent 40 miles (64 km) is massive.
When runners ask about workouts and getting faster, I usually ask back, “Have you ever put together 3 to 4 months of consistent 40 mile weeks?”
If the answer is no, that’s your answer to getting faster.
Not new workouts or more workouts. More consistent volume.
It takes time. If your true easy pace is around 9:30 to 10:00 per mile (5:55 to 6:12 per km), you’re looking at roughly 6 to 7 hours of running per week.
That’s the buy-in. It’s a commitment, no doubt.
But for a lot of runners, the move to 40+ mile weeks, held consistently for several months, is exactly what takes them to the next level.
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@Alan_Couzens this made me chuckle... because yes, your body will absolutely tell you :)
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You find the right intensity by committing to the volume.
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@Alan_Couzens 100% - was also literally having the same conversation offline (i.e. standing outside our caves LOL)
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Please excuse my old man rant, but...
We're losing our "real world" endurance training culture.
It's being progressively diluted by polished lifelong "influencers" who keep spewing out popular but inaccurate information that has no basis in real-world experience.
And every day it gets worse.
It gets A.I. optimized for your audience to tell people what they want to hear. What they want to click on. And, so, every day we see more of this. More bullshit.
And now, it's getting to the point that no one knows who the experts are anymore. No one knows what's real.
Nowadays, the "experts" are those with the most articles, the most clicks. The fact that they've never trained an athlete in their lives? Doesn't matter.
We've gone through 4 phases in my coaching life...
1/Real-world feet-on-deck, tyres on road, knowledge.
2/ Experts in the above coming together to share things in unpolished, but productive, ways on the interwebs - Glorious time. Absolute heyday!
3/ Polished "influencers" spawning at obnoxious rates and progressively replacing the real experts on the internet in the "content" they produce.
4/ That rate of 💩 increasing at rates never seen before thanks to A.I. !
Most of the real experts have retreated to caves somewhere by now. If you want to truly understand something about the things you're passionate about, go seek 'em out.
Might be time for my morning nap.
GIF
Alan Couzens@Alan_Couzens
This is why the Internet has been a net negative for many athletes... We're *talking about* our training more than ever before, but training less than ever before. Great stuff from @inaki_delaparra and @joelfilliol on "real coaching" and what really matters for performance 👏 STFU and train!
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@runliftrunlift 100%. Example - Felt a painful twinge during a tempo session last week. Instead of stopping I adjusted intensity. Felt it all week - but used walk/run to support it. After my 40km trail run on Sunday.. zero pain. Track session yesterday with zero pain. nada stretching needed.
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When runners feel tightness in the hamstring, Achilles, etc., their instinct is often to rest or static stretch.
I do the opposite.
“Tight” can be protective. The muscle is weak and guarding itself. Neural tension. Your brain is saying, “let’s not do anything stupid.”
The way out isn’t sitting on your couch. It’s the right kind of load.
When you move and load it appropriately, you send a signal back: “this is safe.”
That’s why I lean on walking, slow running, smooth & controlled eccentrics, heavy isometrics.
Prolonged sitting makes it feels worse. Static stretching might feel good briefly, but doesn’t solve the problem and can aggravate it if pushed.
Your body isn’t fragile. It just needs the right input.
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"You can't build a beautiful training program on top of a wrecked foundation" 👏👏
Assent Performance@SteAssent
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