I don't get it, isn't the idea of Buteyko to retrain your breathing so it's automatically slower 24/7?
Today people breathe 2x more than a 100 years ago (I remember some graphs on normalbreathing.com).
So the goal of the breathing exercises is to retrain your breathing pattern, not increase the CP per se, unless I got it wrong, and in that sense the beats you uploaded seem pretty usfeul to me?
Reaching CP 60 24/7
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dime
- Posts: 1238
- https://cutt.ly/meble-kuchenne-wroclaw
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Re: 7 weeks to reach CP 60 24/7
I don't know where you got this complete nonsense from ??The CP beats I uploaded are useless, as I found out with a discussion with artour. We are simply forcing ourselves (whether we realize it or not) to breathe more air in each time, even if it may seem like it's 'normal' breathing. It can be useful if you are really overbreathing, for example when you wake up in the morning, but isn't useful for actually reaching higher CPs, so just disregard that post of mine. If I had the powers to I would delete the post.
I'm quite sure this is not artour's opinion...
Have you ever heard of reduced breathing exercises ?
The idea is that you create light air hunger for 15-30 min. which increases CP by around 5 s.
Normally 2-5 s is maintained for many hours.
Using such an audio is an excellent way of doing a reduced breathing exercise.
The idea is exactly the same.
Instead of counting in your head, the audio helps guiding you in the progress.
Re: 7 weeks to reach CP 60 24/7
If you experience air hunger and maintain that feeling it's good.
What artour might have meant though is that if you try to sync unconciously for longer time that you will simply inhale probably more to compensate for this airhunger and therefore will have no benefit in using these tapes. Key is therefore to do them consciously.
What artour might have meant though is that if you try to sync unconciously for longer time that you will simply inhale probably more to compensate for this airhunger and therefore will have no benefit in using these tapes. Key is therefore to do them consciously.
Re: 7 weeks to reach CP 60 24/7
Haha I can't believe what the hell is going on, I measured 35 CP just now as I was lying in the bed, and 15 minutes later I decided to measure again, 50 CP :D
While having allergy / completely stuffed nose and headache from the allergy / hangover.. yesterday I drunk whiskey and a few beers.
I've never measured such high numbers above 30 at all before.
The only explanation I can think of is that since I woke up (4 hours ago) I've only had OJ (two oranges) + 2 egg yolks, i.e. I haven't eaten much at all.
Digestion affects my CP the most? While having an allergy attack, drinking alcohol, etc. doesn't seem to be all that relevant (I certainly can't imagine them boosting CP :)).
While having allergy / completely stuffed nose and headache from the allergy / hangover.. yesterday I drunk whiskey and a few beers.
I've never measured such high numbers above 30 at all before.
The only explanation I can think of is that since I woke up (4 hours ago) I've only had OJ (two oranges) + 2 egg yolks, i.e. I haven't eaten much at all.
Digestion affects my CP the most? While having an allergy attack, drinking alcohol, etc. doesn't seem to be all that relevant (I certainly can't imagine them boosting CP :)).
Re: 7 weeks to reach CP 60 24/7
Breathing is automatically controlled by the amount of CO2 in the body, within 0.1% accuracy as I read on normalbreathing.com.
Now the thing I'm trying to understand is, assuming the exactly same state of your body, at two different times T1 and T2 say you've respectively measured CP1 < CP2. Why could CP2 be higher than CP2?
E.g. one week later you have higher CP, but we assume the exact same conditions that have effect on the CP.
The two explanation for the higher CP2 I can think of:
1. CP2 is higher because your body has adapted to tolerate higher amounts of CO2, i.e. the CO2 generation rate is same, which means that if you get the signal to breathe later then it means that you can withstand higher CO2 concentrations.
2. CP2 is higher because the CO2 generation rate has lowered.
Intuitively, in my opinion it must be mostly 2. Increasing CP then means understanding which processes in the body generate CO2, and improving them to generate less (or completely removing them, like infections).
Probably the biggest CO2 generator is respiration, which is why running, biking, and similar aerobic exercises work well at increasing CP.
I don't understand how exactly do they improve respiration though.
In the end the energy you have to spend to perform the same work assuming ideal conditions will be same, resulting in essentially same amounts of CO2 generated.
So I guess exercise triggers adaptations to improve the conditions that affect energy metabolism. I don't know, stuff like friction maybe? Or shifting to a more efficient way of generating energy, there's a bunch of metabolic pathways in the body, some may result in less CO2 while producing the same amount of energy.
So there can be adaptations to higher levels of CO2 (the 1. above), but this is in the air which doesn't mean it is increased tolerance to CO2 in the body:
Therefore the CP you'll measure at any point depends mostly on the rate of CO2 generation at that point.wiki wrote:Although the body requires oxygen for metabolism, low oxygen levels normally do not stimulate breathing. Rather, breathing is stimulated by higher carbon dioxide levels. As a result, breathing low-pressure air or a gas mixture with no oxygen at all (such as pure nitrogen) can lead to loss of consciousness without ever experiencing air hunger.
Now the thing I'm trying to understand is, assuming the exactly same state of your body, at two different times T1 and T2 say you've respectively measured CP1 < CP2. Why could CP2 be higher than CP2?
E.g. one week later you have higher CP, but we assume the exact same conditions that have effect on the CP.
The two explanation for the higher CP2 I can think of:
1. CP2 is higher because your body has adapted to tolerate higher amounts of CO2, i.e. the CO2 generation rate is same, which means that if you get the signal to breathe later then it means that you can withstand higher CO2 concentrations.
2. CP2 is higher because the CO2 generation rate has lowered.
Intuitively, in my opinion it must be mostly 2. Increasing CP then means understanding which processes in the body generate CO2, and improving them to generate less (or completely removing them, like infections).
Probably the biggest CO2 generator is respiration, which is why running, biking, and similar aerobic exercises work well at increasing CP.
I don't understand how exactly do they improve respiration though.
In the end the energy you have to spend to perform the same work assuming ideal conditions will be same, resulting in essentially same amounts of CO2 generated.
So I guess exercise triggers adaptations to improve the conditions that affect energy metabolism. I don't know, stuff like friction maybe? Or shifting to a more efficient way of generating energy, there's a bunch of metabolic pathways in the body, some may result in less CO2 while producing the same amount of energy.
So there can be adaptations to higher levels of CO2 (the 1. above), but this is in the air which doesn't mean it is increased tolerance to CO2 in the body:
VO2 max is something else I'm trying to connect to CP in some way, although they don't seem related for now (one is about O2, the other CO2). Nevertheless, interesting stuff:wiki wrote:Adaptation to increased levels of CO2 occurs in humans. Continuous inhalation of CO2 can be tolerated at three percent inspired concentrations for at least one month and four percent inspired concentrations for over a week. It was suggested that 2.0 percent inspired concentrations could be used for closed air spaces (e.g. a submarine) since the adaptation is physiological and reversible. Decrement in performance or in normal physical activity does not happen at this level.[80][81] However, it should be noted that submarines have carbon dioxide scrubbers which reduce a significant amount of the CO2 present.[82]
Racing horses have 180 ml/kg/min, according to the wiki. All I know is that horse meat has 2x more iron than beef.-- In another physiological parameter, the maximal oxygen uptake, or VO2 max, the huskies also are champs. The human who won the 1996 Olympic marathon in Atlanta had VO2 max of about 75 mils of oxygen per kilogram of body weight. Dogs running in the Cornell sled dog team have VO2 maxes as high as 240 -- three times as high as the very best human athletes in the world.
Re: 7 weeks to reach CP 60 24/7
In response to the audio files I made being useless discussion,
I realized that it's impractical and impossible to use them with no mask or breathing device effectively. Even if you don't realize it, you will inhale more than normal even if spread out at longer times and with automatic pauses, so that you are either worsening, doing nothing, or barely helping train your breathing in the long term. The fact that to get any benefit out of it you have to consciously focus, makes it a time waster compared to breathing through even a simple cheap germ mask, and especially compared to Frolov or similar devices or exercise with nasal breathing.
I was surprised that I could do the above 60 s CP audio files, even trying hard to do them correctly, and told Artour about all of this. He explained that the only reason it was possible for me (having a normal CP of much lower, around 25-35), was because of the increased inhalations (even if it doesn't seem like it!)
At rest, there is simply too little CO2 in the air and produced by the body to effectively retrain your breathing without the help of devices. Unless you are a monk who can devote many many hours of your day to this conscious and exhausting process, it's useless compared to the other methods.
@Dime,
some of the concepts aren't fully understood, but you won't gain as much reliable and accurate information about the theoretical aspect of buteyko from the people on this forum, just read normalbreathing.com some more, I've seen the answer to every question you asked on there at one time or another.
If I recall correctly, the CP is a measure of two things. First and most importantly it's a measure of how well your tissues are being oxygenated, especially your brain because this is the regulator of breathing. Second, CP measures the sensitivity of your brain regarding CO2 levels, which is what controls our CP and CO2 content in the body. If your brain is not getting oxygenated that well because you don't have enough CO2 to carry the oxygen to it (due to fast breathing) then your brain will become accustomed to the low CO2 environment, even if it's unhealthy, and establish lower and upper limits of CO2 in your body that feel 'normal' to it (it adapts). When you try to retrain your breathing the co2 levels get higher, and your brain is hypersensitive to this because it's accustomed to the lower levels, so it demands you to breathe to lower the CO2 levels.
On the other hand, when you force higher CP levels constantly on the brain just a little bit, through exercise or reduced breathing in frolov or similar devices or breathing through the nose and preventing mouth breathing at night etc, your brain raises the bar on how much CP feels normal and you now can have a higher CP 24/7, assuming other factors that lower your CP don't come into play such as eating too much, and causing your body to be sluggish and perform poorly, use oxygen more poorly and not a lot of it on the brain, but rather on digestion, etc, then your brain will have less oxygen which is the same result as breathing faster to deplete it of oxygen, it's CO2 tolerance will drop and you will end up with lower CP test results.
So, in essence, the CP test can show a false positive such as if you overtrain yourself at being able to endure pain past the natural CO2 tolerance level - it's just a TEST. Oxygen content varies from organ to organ naturally, and the balance can be thrown off by taxing one organ. For example, if you have a focal infection, some bodily processes will need more oxygenation, or energy, to tackle the problem, depleting the oxygen from the brain somewhat, causing a CP tolerance drop. In essence, you have a limited supply of oxygen (due to oxygen+co2 needed to transport it), your brain is usually working against you causing you to not like high co2 content, and anything that goes wrong in your body, even being in poor posture, will cause your body to use more of that oxygen (carried by the help of CO2) in some area besides your brain and lower your CP.
This is my understanding of it, and it could have many errors. I recommend you read normalbreathing.com
Alcohol and other drugs effects on CP
On normal breathing, Artour tells how certain toxic substances such as marijuana or alcohol, can actually temporarily increase the CP by 2 or 3 times (This, I believe, is probably due to these drugs 'dulling' the CO2 sensitivity of the brain - which is a good thing because this brain sensitivity is working against us.) Other drugs have similar effects. This is the primary reason you feel 'high' on these feel good drugs, they increase your CP and make you feel alive. That would be super great except that sooner or later, the toxic substances ingested with these drugs have to be excreted by the body which causes a huge CP drop (hangover for alcohol for example) and it's always much lower than the initial CP before taking the substances. For this reason, these substances are not recommended, the end result always makes you worse off.
I realized that it's impractical and impossible to use them with no mask or breathing device effectively. Even if you don't realize it, you will inhale more than normal even if spread out at longer times and with automatic pauses, so that you are either worsening, doing nothing, or barely helping train your breathing in the long term. The fact that to get any benefit out of it you have to consciously focus, makes it a time waster compared to breathing through even a simple cheap germ mask, and especially compared to Frolov or similar devices or exercise with nasal breathing.
I was surprised that I could do the above 60 s CP audio files, even trying hard to do them correctly, and told Artour about all of this. He explained that the only reason it was possible for me (having a normal CP of much lower, around 25-35), was because of the increased inhalations (even if it doesn't seem like it!)
At rest, there is simply too little CO2 in the air and produced by the body to effectively retrain your breathing without the help of devices. Unless you are a monk who can devote many many hours of your day to this conscious and exhausting process, it's useless compared to the other methods.
@Dime,
some of the concepts aren't fully understood, but you won't gain as much reliable and accurate information about the theoretical aspect of buteyko from the people on this forum, just read normalbreathing.com some more, I've seen the answer to every question you asked on there at one time or another.
If I recall correctly, the CP is a measure of two things. First and most importantly it's a measure of how well your tissues are being oxygenated, especially your brain because this is the regulator of breathing. Second, CP measures the sensitivity of your brain regarding CO2 levels, which is what controls our CP and CO2 content in the body. If your brain is not getting oxygenated that well because you don't have enough CO2 to carry the oxygen to it (due to fast breathing) then your brain will become accustomed to the low CO2 environment, even if it's unhealthy, and establish lower and upper limits of CO2 in your body that feel 'normal' to it (it adapts). When you try to retrain your breathing the co2 levels get higher, and your brain is hypersensitive to this because it's accustomed to the lower levels, so it demands you to breathe to lower the CO2 levels.
On the other hand, when you force higher CP levels constantly on the brain just a little bit, through exercise or reduced breathing in frolov or similar devices or breathing through the nose and preventing mouth breathing at night etc, your brain raises the bar on how much CP feels normal and you now can have a higher CP 24/7, assuming other factors that lower your CP don't come into play such as eating too much, and causing your body to be sluggish and perform poorly, use oxygen more poorly and not a lot of it on the brain, but rather on digestion, etc, then your brain will have less oxygen which is the same result as breathing faster to deplete it of oxygen, it's CO2 tolerance will drop and you will end up with lower CP test results.
So, in essence, the CP test can show a false positive such as if you overtrain yourself at being able to endure pain past the natural CO2 tolerance level - it's just a TEST. Oxygen content varies from organ to organ naturally, and the balance can be thrown off by taxing one organ. For example, if you have a focal infection, some bodily processes will need more oxygenation, or energy, to tackle the problem, depleting the oxygen from the brain somewhat, causing a CP tolerance drop. In essence, you have a limited supply of oxygen (due to oxygen+co2 needed to transport it), your brain is usually working against you causing you to not like high co2 content, and anything that goes wrong in your body, even being in poor posture, will cause your body to use more of that oxygen (carried by the help of CO2) in some area besides your brain and lower your CP.
This is my understanding of it, and it could have many errors. I recommend you read normalbreathing.com
Alcohol and other drugs effects on CP
On normal breathing, Artour tells how certain toxic substances such as marijuana or alcohol, can actually temporarily increase the CP by 2 or 3 times (This, I believe, is probably due to these drugs 'dulling' the CO2 sensitivity of the brain - which is a good thing because this brain sensitivity is working against us.) Other drugs have similar effects. This is the primary reason you feel 'high' on these feel good drugs, they increase your CP and make you feel alive. That would be super great except that sooner or later, the toxic substances ingested with these drugs have to be excreted by the body which causes a huge CP drop (hangover for alcohol for example) and it's always much lower than the initial CP before taking the substances. For this reason, these substances are not recommended, the end result always makes you worse off.
Re: 7 weeks to reach CP 60 24/7
I really need to be able to edit my posts, RRM!
I need to change the first line of the last paragraph to this:
On normal breathing, Artour tells how certain toxic substances such as marijuana or alcohol, can actually temporarily increase the CP by 2 or 3 times (This, I believe, is probably due to these drugs 'dulling' the CO2 sensitivity of the brain - which is a good thing because this brain sensitivity is working against us.)
I need to change the first line of the last paragraph to this:
On normal breathing, Artour tells how certain toxic substances such as marijuana or alcohol, can actually temporarily increase the CP by 2 or 3 times (This, I believe, is probably due to these drugs 'dulling' the CO2 sensitivity of the brain - which is a good thing because this brain sensitivity is working against us.)
Re: 7 weeks to reach CP 60 24/7
@everyone
I'm too afraid to take alcohol (I would get addicted). But I have had a theory for awhile now on how to increase CP with alcohol (it's a long shot).
Using overkees activated charcoal idea to adsorb the toxicity of alcohol and prevent hangover, I wonder if someone could experiment with coconut shell 100% pure activated charcoal powder (no added preservatives etc) while drinking alcohol to get the alcohol CP enhancements (let it get absorbed to affect the brain, dull CO2 sensitivity, then put on a reduced breathing mask or something, but then take small doses of the charcoal powder about 30 minutes after drinking to adsorb the majority of the leftover colours and preservatives in the alcoholic beverage from making you drop CP, it won't prevent the alcohol from entering the bloodstream though). And be sure to measure your CP all the way through for 24 hours. Oh, and by the way, this is the most important line:
Alcohol dehydrates you a lot, AND activated charcoal dehydrates you a lot. So for every ounce of alcohol and tiny amount of activated charcoal you ingest, you need to drink a ton of water and keep drinking it. I would also suggest something like clear gatorade for the electrolytes because you will be drinking so much water. If you don't do this, expect constipation and feeling like death.
Of course, I only suggest this if you were going to drink alcohol anyway. Certainly don't start drinking it just to test this.
I'm too afraid to take alcohol (I would get addicted). But I have had a theory for awhile now on how to increase CP with alcohol (it's a long shot).
Using overkees activated charcoal idea to adsorb the toxicity of alcohol and prevent hangover, I wonder if someone could experiment with coconut shell 100% pure activated charcoal powder (no added preservatives etc) while drinking alcohol to get the alcohol CP enhancements (let it get absorbed to affect the brain, dull CO2 sensitivity, then put on a reduced breathing mask or something, but then take small doses of the charcoal powder about 30 minutes after drinking to adsorb the majority of the leftover colours and preservatives in the alcoholic beverage from making you drop CP, it won't prevent the alcohol from entering the bloodstream though). And be sure to measure your CP all the way through for 24 hours. Oh, and by the way, this is the most important line:
Alcohol dehydrates you a lot, AND activated charcoal dehydrates you a lot. So for every ounce of alcohol and tiny amount of activated charcoal you ingest, you need to drink a ton of water and keep drinking it. I would also suggest something like clear gatorade for the electrolytes because you will be drinking so much water. If you don't do this, expect constipation and feeling like death.
Of course, I only suggest this if you were going to drink alcohol anyway. Certainly don't start drinking it just to test this.
Re: 7 weeks to reach CP 60 24/7
So you think that reduced breathing exercises don't have benefits ... ?I realized that it's impractical and impossible to use them with no mask or breathing device effectively. Even if you don't realize it, you will inhale more than normal even if spread out at longer times and with automatic pauses, so that you are either worsening, doing nothing, or barely helping train your breathing in the long term.
The fact that to get any benefit out of it you have to consciously focus, makes it a time waster compared to breathing through even a simple cheap germ mask, and especially compared to Frolov or similar devices or exercise with nasal breathing.
I agree. Those devices are making it much more effective. But I'm no monk, and I don't spend hours doing reduced breathing, but I'm able to get 60 CP during the day with reduced breathing exercises. It's not useless at all.At rest, there is simply too little CO2 in the air and produced by the body to effectively retrain your breathing without the help of devices. Unless you are a monk who can devote many many hours of your day to this conscious and exhausting process, it's useless compared to the other methods.
Are you going to use frolov device or training mask btw? I'm thinking about it as well. But I don't like the idea of using the training mask while running in public.
Re: 7 weeks to reach CP 60 24/7
reduced breathing exercises without devices don't have benefits for people trying to retrain breathing, no, it's too hard.
If you have 30-60 s CP fluctuations due to sleeping, it's a lot easier to bounce back to 60 s cp, then maybe it would work, but the mask or frolov devices would bounce it back much much faster, so again it's ineffective compared to other strategies..
It's also really easy to do it incorrectly and worsen your CP!
If you have 30-60 s CP fluctuations due to sleeping, it's a lot easier to bounce back to 60 s cp, then maybe it would work, but the mask or frolov devices would bounce it back much much faster, so again it's ineffective compared to other strategies..
It's also really easy to do it incorrectly and worsen your CP!
Re: 7 weeks to reach CP 60 24/7
Perhaps the effect comes from the fact that alcohol (don't know about drugs) relax you? Tensed muscles spend energy -> more CO2 generated -> less CP.panacea wrote: Alcohol and other drugs effects on CP
On normal breathing, Artour tells how certain toxic substances such as marijuana or alcohol, can actually temporarily increase the CP by 2 or 3 times (This, I believe, is probably due to these drugs 'dulling' the CO2 sensitivity of the brain - which is a good thing because this brain sensitivity is working against us.) Other drugs have similar effects. This is the primary reason you feel 'high' on these feel good drugs, they increase your CP and make you feel alive. That would be super great except that sooner or later, the toxic substances ingested with these drugs have to be excreted by the body which causes a huge CP drop (hangover for alcohol for example) and it's always much lower than the initial CP before taking the substances. For this reason, these substances are not recommended, the end result always makes you worse off.
I don't think in my case it was the alcohol, its effects were long gone (I drank 15+ hours before measuring the CP) and there was just a bit of headache left.
Re: 7 weeks to reach CP 60 24/7
Guys, how long does it take you to run 2km with nose breathing? Can you measure and post?
I run 2km today in 8:50 (nose breathing only), and then read that on average it takes something like 8:30, 7 is pretty good, and below 5 minutes (are those guys flying!!!) it's excelecnt..
So I'm pretty bad it seems, below average. But it would be nice to compare to buteyko practicioners than the general population :)
I run 2km today in 8:50 (nose breathing only), and then read that on average it takes something like 8:30, 7 is pretty good, and below 5 minutes (are those guys flying!!!) it's excelecnt..
So I'm pretty bad it seems, below average. But it would be nice to compare to buteyko practicioners than the general population :)
Re: 7 weeks to reach CP 60 24/7
Hmm, when I was running 2 km I was so bad that I never dared to measure my time. I only measured some of my 5km runs which seem to be a little bit more than 25 minutes. If I run 10km (only twice until now) it takes approximately 1 hour. I never run 2km anymore.
I always start slowly in the beginning, one time I had a run of 5km and started real light, then after 2km or something I decided to put on the turbo for as long as I could, I had a time of just around 20 minutes that day. I experienced my first runners high just before the end of run (I had the feeling drops of extreme deliciousness were dripping in the back of my head) that time and after I took a cold shower I felt extremely strange but extremely pleasant for 20 minutes. I couldn't control the motions of my jaw, something that also happens when high on amphetamines. This only occured once and I needed to really search the limit.
Most of my runs I do with very low intensity though. If I can manage to run two times 5 km on barefoot for a week straight with no muscle aches I'm starting to pay more attention to the times.
I'd like to share my goals with you and myself, because that works very good for me I've noticed:
I am now running 5-7 times a week almost all 5 km runs, sometimes 10 km if I really feel like it. Because I'm pretty busy with school and all kinds of other things and haven't reduced my sleeping time yet I haven't been able to do two runs every day.
I am able to run 3km on any kind of terrain barefoot at the moment. But if I run another 3km too soon I will get blisters. This takes a lot longer than I would have thought.
1) I am going to try to run 5km every day and if my feet are good and healthy I will run 3km barefoot additionally. Till I feel I am able to run 5 km on barefoot without blisters on ANY terrain.
2) Then I want to be able to run two times a day, both 5 km runs with an eventual 10km run if I feel really energetic. I want to do this on my fivefingers. A total of 14 runs a week. 2 - 4 runs of these need to be barefoot. Depends on how quick they will heal.
3) Keep increasing the barefoot runs till I am able to do 14 runs of 5 km on barefoot a week.
4) Start to walk at least one time 10km a day barefoot (I should have enough protective layer underneath my feet by then) and one time 5km.
5) Two times 10km on barefoot a day.
6) Two times 10km a day on working days and saturday, but on sunday I will run 25 km in one session.
7) Two times 10km a day on working days and saturday, but on sunday I will run a marathon.
This is my goal, and I want it to happen before 2014 starts. With the progress I am now making and the ease at which I'm running 10km at the moment I think it's a very realistic goal and I might to do it quicker than what I set up for myself. But I will only be able to do it if I break through the 40MCP barrier, and I don't know how long that's going to take, because I am at 35MCP for a loooooong time and I thought I would breakthrough much easier and quicker too. I need to break the barrier, otherwise I will simply not have enough time to run two times 10kms a day.
Two times 5km a day is something I want by the end of the year though.
I always start slowly in the beginning, one time I had a run of 5km and started real light, then after 2km or something I decided to put on the turbo for as long as I could, I had a time of just around 20 minutes that day. I experienced my first runners high just before the end of run (I had the feeling drops of extreme deliciousness were dripping in the back of my head) that time and after I took a cold shower I felt extremely strange but extremely pleasant for 20 minutes. I couldn't control the motions of my jaw, something that also happens when high on amphetamines. This only occured once and I needed to really search the limit.
Most of my runs I do with very low intensity though. If I can manage to run two times 5 km on barefoot for a week straight with no muscle aches I'm starting to pay more attention to the times.
I'd like to share my goals with you and myself, because that works very good for me I've noticed:
I am now running 5-7 times a week almost all 5 km runs, sometimes 10 km if I really feel like it. Because I'm pretty busy with school and all kinds of other things and haven't reduced my sleeping time yet I haven't been able to do two runs every day.
I am able to run 3km on any kind of terrain barefoot at the moment. But if I run another 3km too soon I will get blisters. This takes a lot longer than I would have thought.
1) I am going to try to run 5km every day and if my feet are good and healthy I will run 3km barefoot additionally. Till I feel I am able to run 5 km on barefoot without blisters on ANY terrain.
2) Then I want to be able to run two times a day, both 5 km runs with an eventual 10km run if I feel really energetic. I want to do this on my fivefingers. A total of 14 runs a week. 2 - 4 runs of these need to be barefoot. Depends on how quick they will heal.
3) Keep increasing the barefoot runs till I am able to do 14 runs of 5 km on barefoot a week.
4) Start to walk at least one time 10km a day barefoot (I should have enough protective layer underneath my feet by then) and one time 5km.
5) Two times 10km on barefoot a day.
6) Two times 10km a day on working days and saturday, but on sunday I will run 25 km in one session.
7) Two times 10km a day on working days and saturday, but on sunday I will run a marathon.
This is my goal, and I want it to happen before 2014 starts. With the progress I am now making and the ease at which I'm running 10km at the moment I think it's a very realistic goal and I might to do it quicker than what I set up for myself. But I will only be able to do it if I break through the 40MCP barrier, and I don't know how long that's going to take, because I am at 35MCP for a loooooong time and I thought I would breakthrough much easier and quicker too. I need to break the barrier, otherwise I will simply not have enough time to run two times 10kms a day.
Two times 5km a day is something I want by the end of the year though.
Re: 7 weeks to reach CP 60 24/7
I was also getting strange feeling / pain in the jaw after the run. In general when pushing too much this happens with the jaw, I have no idea what's the cause.
I seriously admire at that plan you've put there!! If you manage this kind of training you can win races..
I've just started running from today too, it's getting cold and biking in the cold will not work. I think running won't be so easy either, but if I start now there will be enough time through Fall to adapt to the weather getting gradually colder. Especially the throat is suffering when running in cold, in my experience.
My plan for now is to be running the 2km every day, until I get to 7:30, which seems like some reasonable target. Then I could start adding more km.
Btw, this concept is a pretty neat thing: https://idonethis.com/ , http://www.theobjectivestandard.com/blo ... ings-done/
I'm thinking how to implement this locally, as I'm not in the mood to pay some monthly fee for such a simple service.
Basically you need an automated popup in the evening where you can enter what you've done that day, and another popup in the morning that shows you what you've entered previously.
I seriously admire at that plan you've put there!! If you manage this kind of training you can win races..
I've just started running from today too, it's getting cold and biking in the cold will not work. I think running won't be so easy either, but if I start now there will be enough time through Fall to adapt to the weather getting gradually colder. Especially the throat is suffering when running in cold, in my experience.
My plan for now is to be running the 2km every day, until I get to 7:30, which seems like some reasonable target. Then I could start adding more km.
Btw, this concept is a pretty neat thing: https://idonethis.com/ , http://www.theobjectivestandard.com/blo ... ings-done/
I'm thinking how to implement this locally, as I'm not in the mood to pay some monthly fee for such a simple service.
Basically you need an automated popup in the evening where you can enter what you've done that day, and another popup in the morning that shows you what you've entered previously.
Re: 7 weeks to reach CP 60 24/7
Awesome overkees!! :D
Goal setting is magical, it really is.
I just learned something new about this (from some guy I've talked about before :p ).
Every morning. Write down your goals. Every morning, visualize that you were able to attract those goals to your life.
In a way that you think you already attracted those goals to your life. Think about how happy/gratefull you would feel!
In this way your state of mind is going to change. You get confidence. Instead of hoping, you're going to expect things.
Expecting is an much more active emotion than hoping. And I guess you need that. :)
If you do this, not only your conciousness/rational mind is going to get you moving towards those goals.
But also your unconciousness/emotional mind is going to help you. And this is a bigger help than you can imagine (in my experience).
Write down all the reasons you have for this goal. And review those too. This is also really really important.
This help you to push through the difficult times.
Go for it man !
Goal setting is magical, it really is.
I just learned something new about this (from some guy I've talked about before :p ).
Every morning. Write down your goals. Every morning, visualize that you were able to attract those goals to your life.
In a way that you think you already attracted those goals to your life. Think about how happy/gratefull you would feel!
In this way your state of mind is going to change. You get confidence. Instead of hoping, you're going to expect things.
Expecting is an much more active emotion than hoping. And I guess you need that. :)
If you do this, not only your conciousness/rational mind is going to get you moving towards those goals.
But also your unconciousness/emotional mind is going to help you. And this is a bigger help than you can imagine (in my experience).
Write down all the reasons you have for this goal. And review those too. This is also really really important.
This help you to push through the difficult times.
Go for it man !