Faster than Ever: Loco runs a sub5 Mile

Congrats on getting married. And glgl to you having children.

One thing I would like to mention, for as much shit as I give you for your low mileage ideology. You have had the best results of anyone I've read of with it. And your numbers are great. (Jogging tho)

But honestly, I wish you the best of luck in your marriage and with your potential crotch fruit.

Congrats Loco

Well I am back to running. It's hard to post that because I am going to start logging again. And how many times have we seen someone start logging and disappear? A million times. And right now we in the middle of summer and it's a complete shietshow to run in this weather. So it's damn hard to start logging again.

But this last week I ran at 5am at Mount Charleston and last night at 88F (it was more like walking, dont want to catch Thremps ire). Where there is a will there is a way.

Mount Charleston is a ridiculous gold mine. I am super embarrassed that I have been in and out of vegas for 20+ years and I just discovered Mount Charleston. I mean check this out. Wake up downtown las vegas at 4:30am and see how far to mount Charleston. Maps says 40 minutes. Leave the parking lot, car temperature reading says 100F outside. Get to mount Charleston and 40 minutes later temperature is 60F. WTF!!!!!!!!

Unfortunately not much work for me in vegas these days. Some guy heated up all our plays. There is always something in vegas but not good enough to spend a lot of time there.

So looking at indoor tracks and 5:30am runs in texas. Treadmill too.

Will return to running in a healthier way (slower). But still alive for some PBs if I bump up the mileage. Right now my average training pace is probably 9:40 a mile at 125 heart rate. Compare that to peak fitness (7:30 average training pace at 132 heart rate) and we can all see what 10-15 miles a week does to your fitness. But strongly believe still have PBs left in me, I think and read endurance all day. Strongly believe I am one of the foremost experts on heart training for endurance in the world. I started looking at some coaching certification s so I can at least volunteer at the local high school. Would love to coach cross country in texas and I swear i will make a champion of some undocumented beaner and get him a full ride to a California university. The pro gambler has to contribute something to this world.

do you exclusively do bj or other kinds of plays?

Time to retire gambling and become full time cross country coach? Sounds more fun probably.

loco coming back to ether me after three months of rebound training is just what this forum needs!

All kinds. My biggest play this year is roulette. But can't discuss much, there are spies here.

7/24
Treadmill w/200m surge after each mile
4 miles 37:09
124 hr avg

Unilateral leg press
Leg extensions
Leg curls
Calf raises

So interesting 3 days.

Easy run at 58F 8500ft altitude- estimated 10% performance loss do to hypoxia

Easy night run at 88F - estimated 20%+ performance loss do to heat

Treadmill run at 75F with a fan above me - 5% performance loss do to heat and some lack of circulation

Last month

https://x.com/notcapnamerica/status/1948...

The year has definitely not disappointed. Popcorn every fkn night. His IQ must be 94 but with ego off the charts the folks fall for the high IQ crap.

That clip is something straight out of The Office. So good, but then you realize, wait, this isn't good at all.

7/25
4x1000m with 800m recovery
5.5 miles 52:22 (9:31 per mile)
129 avg heart rate

Wanted 5 but I drifted bad. Don't really need faster stuff right now but I know 1000m at 85% heart rate equals massive gains for me.

7/26 Upperbody
Incline bench 4 sets
Machine fly 2 sets + LLP
Pull-ups 3x10
Machine Row 3 sets
Abs

The last few years I have bled the most in cardiorespiraty fitness and glutes. Upperbody still doing fine, here it was 4x8 @165. The reason for this that I never give up on Upperbody, mostly always 2x per week. Glutes and endurance sometimes I go 7 days nada.

Ran 23 miles and lifted full-body 2x this week. Slowly but surely crawling back out of this low fitness hole.

From 2018-2023 pretty sure my vo2max was around 60. Now definitely 40s, so a ways to go til I get back to the desired 50+ vo2max.

This time gonna do it with slower running and more mileage. I have seen plenty of scary studies where runners that train too hard end up accelerating atherosclerosis.

Only ran 14 miles and lifted twice last week. Combination of work and hot August nights set me back. Getting excited october is around the corner.

I front squatted heavy today and my lower back is sore/tweaked.

I have decided to retire the front squat. So timeline of lift retirements

Age 40 Barbell Back Squat
Age 43 Deadlift off floor
Age 47 Front Squat

I only regret not retiring barbell back squat earlier.

So left with
RFESS
Leg press
Leg extensions
Leg curls
Calf raises
GHR
Machine kickback thing
Belt Squat
RDL variations
Hyperextension
Hip thrusts (work in with the wife)

I wish I would have replaced barbell back squat with belt squat when I was 35. Still do belt squat whenever I see it in some gym on the road. I like the exercise so much that I will do it instead of upperbody or drive to a particular gym. By far my favorite lowerbody exercise is the belt squat, Louie simmons was a man ahead of his time.

25 miles last week +2 Full body

Still clicking buttons, need to average 25 for next 6 weeks and then hop back on a program.

This week my average training heart rate was 124 and avg speed 9:30 per mile. Crawling back out of this low fitness hole. But I bet you my speed and heart rate is top1% for my age. LolnetflixFatAmerica.

Nudes?

Nudes soon, need to cut to 158 so I can challenge EV to a Nood-Off. Probably have 2 kilos to go.

Had a really good week of training this week. 27 miles running + 2 fullbodys. 90000 total steps with the running included (would like more walking).

Before your very first post about belt squats, I saw a machine in the wild and couldn't figure out how it was supposed to work (no one else was using it either). I think it was also during the lolmachines era of H&F. I'm pretty sure that was the only time I have ever been in the same building as a belt squat machine. In retrospect, it looks like I really missed out. I'm not going to go to the lengths that you obviously do, but I will try to find one when I'm on the road.

A million applicants to the London Marathon and I get in. I have no choice, have to accept. Definitely not gonna be a PB but it can be a stepping stone to Tokyo2027 2:4x goal Marathon. 2:4x Marathon at close to 50 years old should demoralize any challengers to H&Fs fastest man title.

I'm not confident about being able to catch you regardless, but sub 2:50 is almost certainly not happening. London sounds exciting, but not conducive to PRing. Should be a great experience regardless.

Wow more breaking news.

Apob44 !!!!!!!!!!

From 330 Total Cholesterol to 90!!

I have data from age 22 to 47. 25 years of tinkering and finally no longer laying new plaque in my veins.

What does it take?

<16% bodyfat
100,000 steps per week (includes running)
20mg statin + 10mg ezetimibe

Familial hypercholesteroma solved, no need to go vegan.

See you soon

Looks like I need to get on your level; total cholesterol 160 (73 HDL) and ApoB 75 as of last year. I think my physical is coming up, so we'll see what we see. Congratulations.

London S&F meet up in April?

I am up for a meetup, probably going solo since wife stuck in Usa processing the green card.

All I want from London is good food, don't care if it's indian. Find me good food, you fish and chip eating blokes.