May 2017 Running Challenge
Replies
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2/5 - 3.2
4/5 - 3.2
6/5 - 3.3
7/5-3.3
8/5 - 3.3
9/5 - 3.2
11/5 - 4.0
13/5 - 4.0
15/5 - 4.0
16/5 - 4.0
17/5-3.0
18/5 - 5.5
19/5-REST
20/5 - 5.7
21/5-3.5
22/5 - 5.4
23/5-3.3
24/5-3.6
25/5-5.4
26/5 - REST
27/5-3.6
28/5-4.4
29/4/3.2
30/7-4.5
total - 85.5/80 miles -Woop I did it!!3 -
Work and life have been busy but I have been running as a relief of stress. Hope everyone is doing good. I'm behind 166 posts! I'm going to try to catch up this weekend. Have a blessed day and good running everyone!3 -
@MobyCarp @girlinahat @PinkamenaD8
Thanks for the insight. I suppose I could up the calories a bit and up the runs even more. I've been at this for a few years and haven't lost (on the scale). So I'm real good at maintenance
. Or maybe 2-3 weeks at a time at a deficit and a week eating maintenance to recover. Maybe I could add some calories from better foods- but I'm struggling to like anything that isn't fatty right now- avocado, cheese, olives...
I use the trend app too. It's great. It's finally trending down. But hormones, salt, carbs, dehydration play havoc with that trend and I get "wtf"?
@MobyCarp I can't run very far yet. 1-2 miles on a good cool day. Right now I'm barely making a quarter of a mile before I'm sucking wind. Of course, it's hot, 90+. But I know it shouldn't be that hard to do a slow mile in the heat. So I see I need to do something different...
Enough of my ramblings... I think I have an idea how to make it work better.
Thanks all1 -
@Elise4270 - Fantastic advice so far! I had the same problem. Some of my runs were miserable. Here's what I have done, but since each person is different, I can't be sure it will help you as well as it did for me.
1. I stopped running fasted in the morning. I used to run first thing in the morning before taking in any calories. The reason was to "increase fat burning potential" on future runs. It seemed logical. The problem is that when I looked into it the science did not back it up. You will have higher potential to burn more fat on *that* run while fasted, but you're future non-fasted runs do not see an increase in fat burning ability compared to runners who never ran fasted. So there is no long term metabolic adaptation, there is just that slightly more miserable run in a fasted state that offers a barely noticeable increase in fat burn on just that run. Knowing this, I stopped subjecting myself to that. I run in the morning about 30-60 minutes after having a mocha made at home with about 100 calories of sugar in it. This helps with the morning pre-run ritual and to get myself primed up. My runs feel a lot better. My diet is basically unaffected as I'm only taking in 100 calories. I switched a couple times back to fasted and it was a tougher run each time. It makes a difference.
2. I track my calories and try to stay in my goal but I also eat my "meals" to satiation. This requires honesty with yourself and attunement with how satisfied you feel. It also helps to eat slowly so you get these signals before you plied your stomach full of calories. What typically happens is I eat more than my MFP calorie guide currently set at losing 1 pound/week, but generally under maintenance. For me, this has changed how and when I eat. My first calories are my pre-run mocha. Then I run, followed immediately with a recovery drink. I limit my recovery calories (the ones in the first 30 minutes after a run) to no more than about 600-800 calories, and only go that high after a workout or long run. This is a meal, of sorts. The calories are high enough and my body spends time soaking it up while I start my day. I then find I am generally not hungry again until near lunch time. So my first real food is lunch. I get food together and eat while doing something (working, reading, surfing online) to occupy me between bites. I eat until I am satisfied. I then typically want to eat again about 2 hours later and I repeat the above. Sometimes I am hungry once again after that, but many times I find myself going the rest of the day without being hungry. Either way...I'm typically never having dinner, at least not eating with others at dinner time (after 5pm). Im usually done with eating by some time in the afternoon. Some evening I get a snacky urge around 6 or 7pm and I find a small protein shake or glass of milk does the trick. Bu the end of the dayy calories are averaging at about the MFP calorie estimate of 1/2 pound/week loss, and I lose about that much per week. However, I am getting thinner beyond my weight. I am fitting on clothes at my current 280 pounds that I fit into when I was 250 pounds last year. That is strange, but fact. Again, this might only work for me, so many things come into play here from person to person.
Some people seem to be able to restrict their calories more than others and be distance runners. I have learned, and re-learned all over again, that I am successful with a lower calorie restriction. If I restrict more than that, I'm miserable and at some point the runger will catch up with you and "the feeding" will happen. Your body has it's requirements, and not all of us operate equally in the complicated formulation that is our metabolism2 -
@Elise4270 - I meant to mention, but forgot to do so, that some days I find myself eating higher than maintenance before I'm satisfied. Almost every time that happens it is a rest day, for whatever reason. I still eat until I am satisfied even on those days. I still have been losing weight though because those are infrequent enough.1
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Haha! Thanks @WhatMeRunning!
Right now my schedule is:
Breakfast
25 calorie coffee
Maybe a snack 160-300 calories. Which may include- Chick-fil-A breakfast, or quest protein bar, or banana, or muscle milk or nothing depending if it's available.
Lunch
200-300 Calorie Salad (yuck), Quiznos 3-400 Cal's, maybe a red bull, low cal lemonade
Run after work
Dinner
Prob 5-700 calories I like just snacking. Last night triscuits avocado, ricotta, olives and lime. V8
So, I see I'm trying to run on little to no fuel. But finding what to add has me perplexed since my go to calories is ice cream. And I'm not letting that demon out of the box for it's "feeding". I could do fruit.... But I'm lazy and won't pack a lunch. It might be what I need to do though..
My diary is open. Yes it is low. Duh. I'm trying to lose a bit. And like @MobyCarp mentioned, 1500 Wednesday doesn't always equal 1500 Thursday. So, the numbers are not absolute, i don't usually log v8, gummy vitamins ect... So remember don't look at the calories as if I'm 20yo! 1600 by MY counting, is where I start to gain.
ETA My trend app says I'm down 0.48 pounds in the last 7 days. 1.11 pounds in the last 15 days. Not excessive.2 -
I have a question.
I've been eating at a deficit. And running is HARD. So fuel the run, right?
What's the advantage/disadvantage? How is running on a deficit different from training your body to burn fat? I can't see that it is. Other than its HARD.
If I have a GU or candy sprees before a run, I'll probably be able to run farther, maybe faster. 100 calories isn't going to fuel my run, but it'll prime the pump, right? Then I'll burn more calories and get more out of my training?
TL:DR What's your take on running for weight loss? How can I make that work with out being exhausted?
OK @Elise4270 I might as well put my prospective on this. it's been a while since I was trying to lose a bunch of weight. When I first got into this running thing seriously back in Oct '13, I was running 3 miles on a treadmill 3x (plus doing the elliptical and bike thingy in the gym on off days) and I had a 1000 cal deficit (according to my mfp numbers). I successfully lost almost 50 pounds in less than 6 months. Running was a b****. And I was moving hard on the treadmill (well hard for me at the time). This was before I learned the run at a conversational pace most of the time. I thought if I wanted to burn calories, I had to be breathing hard the whole time. But yeah, running was hard. I would run first thing in the morning. My wife was doing Advocare at the time, so I was trying all these energy things before the run. OK, maybe I woke up a little bit, but I was still breathing hard and having a hard time with just 3 miles. Never thought to slow down. Why would I do that? lol
Anyway, when I got close to goal weight was when I was transitioning from treadmill to all outdoor miles. Maybe I was being too aggressive with how many outdoor miles I was doing, but I started to get bad pains. I attributed that to still being on a deficit, so I started eating at maintenance and eased up on the number of miles I was doing at the time and eventually got to the point where I wasn't hurting as bad and could resume with mileage building. I also learned to slow down too.
OK, some science. So eating at a deficit and exercising while fasted probably means that you have very low amounts of glycogen to run off of. The conversion of fat to energy is much slower than the conversion of sugar to energy. Also, the conversion of fat to energy strictly requires oxygen while the conversion of sugar to energy can be done without oxygen but increases lactate and hydrogen ion accumulation (which equals to quickly fatiguing and getting that burning sensation). Since the brain requires the burning of sugar, this complicates things more which means your running is competing with the requirement of keeping your brain alive. The brain wins since it is also the thing that controls your running. Short take away: you have to slow down your pace to make this happen and embrace the suck.
Since the brain controls your muscular movements and is selfish for all that sugar burning, here is a trick to get your brain to share in some of the fun. Bring a bottle of something very sweet with you. Could be full strength Gatorade or PowerAde. It could just be very strong sugar water. About every 5 minutes, take a small sip of the sugary drink and swish it around in your mouth. You can drink it or spit it out. What is happening is, your brain is slowly turning off your muscle movement because that muscle movement is competing for sugar with the brain itself. Then the sugary taste hits your taste buds. That causes a signal to go to your brain triggering that carbs are being consumed (or so it thinks). The brain thinks that more energy is on the way and allows you to keep running hard. Try that and see if it works for you.
YMMV Disclaimer: Be careful when taking this advise. Don't take this advise if you are pregnant or plan to get pregnant. Don't take this advise if you have a weak heart or weakened immune system. This advise has been known to cause headaches, palpitations, acute nausea, and death. Let your doctor know if you are taking an MAO inhibitor such as phenelzine or transcylpromine. Discontinue this advise if you have a runner's high that lasts for more than 4 hours. Ask your doctor if taking this advise is right for you.
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5/1 - rest
5/2 - 6 miles
5/3 - 4.15 miles (track workout)
5/4 - 3 miles recovery
5/5 - rest
5/6 - 6 mile easy run
5/7 - 10 mile taper week long run
5/8 - rest
5/9 - 4.5 mile recovery run
5/10 - 7 mile run
5/11 - 4.5 mile recovery run
5/12 - rest
5/13 - 2.5 mile pre-race shakeout run
5/14 - Tinkerbell HM (2:01:54 - PR’d by 8 min!)
5/15 - rest
5/16 - 3 mile sort of recovery run (a little too fast)
5/17 - rest
5/18 - 5 mile run (supposed to be recovery but too fast)
5/19 - rest
5/20 - 6 mile run
5/21 - rest (recuperating from a redeye all-nighter)
5/22 - rest (still recuperating from a redeye all-nighter)
5/23 - rest (still recuperating from a redeye all-nighter, I’m getting old)
5/24 - 8 mile ‘embrace the suck’ run
5/25 - rest
5/26 - 8 mile recovery run
5/27 - Zumba!
5/28 - rest
5/29 - 12 mile long run including The Hook and a bonk
5/30 - rest
5/31 - 8 mile run w/summer track workout: 400/600/800/800/600/400 ladder
May Total: 110.75/140
600.85 miles/2,017 miles - goal for the year
Shy of my goal yet again. I don't even remember at this point where all the lost miles came from, lol. But whatevs, I feel like it was a great month for me anyway, and included my HM PR, so I'm pleased! I also should have had another 9 mile run as part of this month, but this week my running days got shifted since I moved my long run from Sun to Mon.
Anywho, Monday I did a 12 mile long run. I had not been in the mood to run AT ALL. So, my way of distracting myself from having to run all those miles was throwing in one of the worst running hills in the county, that I think I'd only ever run once or twice before. Runner logic, right?
I managed the hill, which I was very happy with. However, I hadn't really paid any close attention to proper fueling the night before/morning of, and I also think I wasn't quite hydrated enough. I ended up bonking (such a strange feeling right? When it literally feels like your legs are winding down like a clockwork toy that needs winding, lol), but fortunately it happened when I had about a half mile left. So, I stopped for a few min, let my hr recover, and managed to grind through the last little bit.
Last night I took advantage again of the summer track workouts that my county running club offers. I love that they do this, I think it's going to be very beneficial for me. The planned workout was 1.5 mile warmup, 400/600/800/800/600/400 ladders w/400m recoveries, and 1 mile cooldown, coming in at a total of 6.25 miles. I actually needed 8 miles yesterday, so I added a little to the warmup, and a bit to the cooldown. This workout kicked my butt, but in a good way. I even split the 800s and negative split the 400s. Didn't remember what my first 600 split was so I'm not sure how I did with that one, lol. It was my first time playing with manually hitting the lap button on my watch and I kinda failed at it, not always remembering to hit it at the right time, lol. Oh well, practice makes perfect!
See you guys on the June thread!3 -
@Elise4270 one other suggestion is to track measurements along with weight. It can explain why you weigh more but fit better in clothes for thinner people. It can give you a better perspective as to how much healthier you have become. Also look at what your eating in addition to how many calories and track which foods make you feel like you have more energy. Could be before long runs you want to eat certain foods. The other statistic that we often forget is sleep.1
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LOL! @Stoshew71 I knew that about the sugar trick. I may just do that and see if it helps. I pretend to eat a Tootsie Pop on my runs to see if I can trick my brain. I'm not sure it works. I hate having to pick between weight loss and running performance.
I'm currently 7-8 pounds from my ideal running weight. So, I'm over here crying about losing 4-5 pounds! Haha! Well actually I'm crying about not having the fuel to run. Wait. Maybe I'm crying about both.
@WhatMeRunning Thanks for the advice.
@cburke8909 ya, I thought about that. I may give it a go!0 -
@elise4270 everything @mobycarp said on running and losing weight I completely agree with. Like him I had already lost about 40 lbs before I started to run. I set my goal at 1400 a day then eat back half of the calories my garmin says I burned. On rest days I try to stay at 1400 or under though I tend to be more hungry on non run days so I look more at calories for the week. If I know I have a longer run that will require me to eat and not feel like *kitten* I eat a bit more but try to make it "good" food like a protein compared to the crap I normally love to eat. It really is hard to find that sweet (no pun intended) spot of feeding your body for exercise and losing weight. I also tell my friends who SWEAR I lost weight because I run, no I did not. At my weight if I run 5 miles I burn like 480 calories, hello that isn't even a decent dinner. It tends to work for me, though I have science to back up anything I do. I run for fitness and because I enjoy it.
Great job everyone hitting those goals!!
@respectthekitty awesome job this month
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Great job everyone. We are now into June. Please go here:
http://community.myfitnesspal.com/en/discussion/10561097/june-2017-running-challenge1 -
ETA My trend app says I'm down 0.48 pounds in the last 7 days. 1.11 pounds in the last 15 days. Not excessive.LOL! @Stoshew71 I knew that about the sugar trick. I may just do that and see if it helps. I pretend to eat a Tootsie Pop on my runs to see if I can trick my brain. I'm not sure it works. I hate having to pick between weight loss and running performance.
I'm currently 7-8 pounds from my ideal running weight. So, I'm over here crying about losing 4-5 pounds! Haha! Well actually I'm crying about not having the fuel to run. Wait. Maybe I'm crying about both.
@WhatMeRunning Thanks for the advice.
@cburke8909 ya, I thought about that. I may give it a go!
From the above comments by you - only 7-8lbs and losing 1/2lb a week, you are most certainly losing too much. Personally at this stage I would be looking to lose around 1lb PER MONTH to keep it sustainable with the running you are doing. Yeah it's slow, but which do you want, running and ice cream? or skinny and unable to do the activities you want. I'll take the active and the ice cream anyday myself.
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skippygirlsmom wrote: »@elise4270 everything @mobycarp said on running and losing weight I completely agree with. Like him I had already lost about 40 lbs before I started to run. I set my goal at 1400 a day then eat back half of the calories my garmin says I burned. On rest days I try to stay at 1400 or under though I tend to be more hungry on non run days so I look more at calories for the week. If I know I have a longer run that will require me to eat and not feel like *kitten* I eat a bit more but try to make it "good" food like a protein compared to the crap I normally love to eat. It really is hard to find that sweet (no pun intended) spot of feeding your body for exercise and losing weight. I also tell my friends who SWEAR I lost weight because I run, no I did not. At my weight if I run 5 miles I burn like 480 calories, hello that isn't even a decent dinner. It tends to work for me, though I have science to back up anything I do. I run for fitness and because I enjoy it.
Yep. I'm right there with ya. I think I'm going to try a little bit of everything.
1. Bring G2 on a run (no fully sugared- I'll be in the porta John if I do)
2. Allow a recovery week the first week of the month by upping my calories just a tad, 100-200/day. Ohhh I can have that donut! Jk!
3. Definitely don't eat back more than half my Garmin burn
4. Be patient
@girlinahat No way I can do 1 pound a month. I can't seem to dial that in, my weight fluctuates to much. And to be in weight loss mode for another 6 months will drive me, and this group crazy! I'm gonna move about 4 pounds then switch to maintenance and add more resistance training. I do see the logic in a pound a month, I've tried that for a few years now. And I'm just back and forth. So, time to buckle down, lose it and move forward. But you are right, that'd be the way to do it, ideally.1 -
skippygirlsmom wrote: »@elise4270 everything @mobycarp said on running and losing weight I completely agree with. Like him I had already lost about 40 lbs before I started to run. I set my goal at 1400 a day then eat back half of the calories my garmin says I burned. On rest days I try to stay at 1400 or under though I tend to be more hungry on non run days so I look more at calories for the week. If I know I have a longer run that will require me to eat and not feel like *kitten* I eat a bit more but try to make it "good" food like a protein compared to the crap I normally love to eat. It really is hard to find that sweet (no pun intended) spot of feeding your body for exercise and losing weight. I also tell my friends who SWEAR I lost weight because I run, no I did not. At my weight if I run 5 miles I burn like 480 calories, hello that isn't even a decent dinner. It tends to work for me, though I have science to back up anything I do. I run for fitness and because I enjoy it.
Yep. I'm right there with ya. I think I'm going to try a little bit of everything.
1. Bring G2 on a run (no fully sugared- I'll be in the porta John if I do)
2. Allow a recovery week the first week of the month by upping my calories just a tad, 100-200/day. Ohhh I can have that donut! Jk!
3. Definitely don't eat back more than half my Garmin burn
4. Be patient
@girlinahat No way I can do 1 pound a month. I can't seem to dial that in, my weight fluctuates to much. And to be in weight loss mode for another 6 months will drive me, and this group crazy! I'm gonna move about 4 pounds then switch to maintenance and add more resistance training. I do see the logic in a pound a month, I've tried that for a few years now. And I'm just back and forth. So, time to buckle down, lose it and move forward. But you are right, that'd be the way to do it, ideally.
then don't be. Eat at maintenance for the weight you want to be. Forget losing weight - it'll happen. If you habitually fluctuate then you are ALWAYS going to fluctuate and be in diet mode/non-diet mode permanently. A new mindset might help - stop weighing and get the measuring tape out. Otherwise you may find you are spending ANOTHER six months trying to lose that 4lbs. Do the resistance training NOW, and eat more to get those runs meaningful.
Did that sound ranty?
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@Elise4270 Another thing to add that you really need to take into account when doing exercise in a deficit is that your recovery time is longer. Not only do you not have less energy stores at the front end but it takes longer to repair all the damage that happens during the run making your muscles grumpier for the next round. As a lifter with a running problem I would suggest upping you protein (I don't know your ratios), if it is already high (40%-50% of your macros) then you just need time.1
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@Elise4270 Another thing to add that you really need to take into account when doing exercise in a deficit is that your recovery time is longer. Not only do you not have less energy stores at the front end but it takes longer to repair all the damage that happens during the run making your muscles grumpier for the next round. As a lifter with a running problem I would suggest upping you protein (I don't know your ratios), if it is already high (40%-50% of your macros) then you just need time.
Yes, I've noticed that. I mentioned to DH that it took me 5 days to fully recover from Sally (push up regimen). He thought that was normal since I just started it. I do try to target 100g/day but I do find days that I'm about half of that or less. I can definitely get back to my post work out protein shakes. Also, I'll try to incorporate some walking or more gym days (upper body) to let my legs recover.
I'm back to adding an iron supplement too. I forgot to ask for blood work last six visit... Guess I should get that done too. After time off I suspect my iron is lower. I can also add BCAA'S that have few calories.
Y'all are all so helpful! Thanks!0 -
@Stoshew71 I'm going to try ring pops on a run! Seems perfect! Nothing to carry and sugar!0
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@Stoshew71 I'm going to try ring pops on a run! Seems perfect! Nothing to carry and sugar!
You're gonna suck on a ring pop as you run? That's harder than walking and chew gum at the same time.0 -
@Stoshew71 I'm going to try ring pops on a run! Seems perfect! Nothing to carry and sugar!
You're gonna suck on a ring pop as you run? That's harder than walking and chew gum at the same time.
No silly. I'm gonna lick it as I run, bugs and all. It'll be easier than trying to drink Gatorade not out of a squeezie bottle, since this is a spur of the mo addition.0 -
@Stoshew71 I'm going to try ring pops on a run! Seems perfect! Nothing to carry and sugar!
You're gonna suck on a ring pop as you run? That's harder than walking and chew gum at the same time.
No silly. I'm gonna lick it as I run, bugs and all. It'll be easier than trying to drink Gatorade not out of a squeezie bottle, since this is a spur of the mo addition.
I am not sure if this will be as effective. But try and let me know how it works out. The literature I read on this not only talks about sipping the drink, but also allowing it to swish around in the mouth for a few seconds. hmm... it will be interesting though.1 -
@Elise4270 you could snort a pixie stix, the blood vessels in the nose rapidly absorb things and allow them quick access to the brain.5
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@Elise4270 you could snort a pixie stix, the blood vessels in the nose rapidly absorb things and allow them quick access to the brain.
Hahaha! Aw noooo!!!!0 -
And my last update for May....
Congratulations to all!
May Goal: 38 miles
5/2/17 - 3.1
5/4/17 - 3.1
5/7/17 - 3.1
5/9/17 - 2.0 - Treadmill
5/11/17 - 2.0 - Treadmill
5/14/17 - 3.1
5/16/17 - 3.1
5/18/17 - 3.1 - Best 5K time
5/20/17 - 3.1 - First 5K Race 27:28 (My best time ever!!)
5/22/17 - 4.0
5/24/17 - 4.0
5/26/17 - 3.0
5/29/17 - 4.4
5/31/17 - 4.1
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May goal....50 miles
May 4...3.66 miles
May 6...13.1 miles (Indianapolis mini-marathon), average pace at 12:24, av. max heart rate at 90%.
May 7....3 miles (recovery run)
May 8....8 miles (Monon Trail).... average pace at 11:52, average max heart rate at 86%.
May 11...3.06 miles (rolling hills program on the treadmill) average max heart rate at 83%. pace at 13:02.
May 15....8 miles (Monon Trail)....average pace at 12:30, average max heart rate at 90%.
May 20...13.1 miles (Geist Reservoir half marathon)....average pace at 11:57, max heart rate at 91%.
May 26...8 miles....average pace at 12:08, max heart rate at 90%.
May 31....6 miles....average pace at 12:30.
Total: 65.92
2017 races....5/6 Indianapolis mini-marathon....completed.
5/20..Geist Reservoir Half Marathon....complete
5/31....6 miles on the Monon Trail. I just finished working an exhausting work schedule and averaging 4 hours sleep for the last 3 nights. In a weird way, the run helped me feel less tired. My ultimate goal is to continue to add distance. I wanted 8 miles running to be as comfortable as 6. I still felt like it was a good run.My pace was just a little above zone running.
Too tired to post yesterday. I plan to get a couple of runs in before sitting in a car travelling to Florida.I will try to catch up while in the car.
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@MobyCarp @girlinahat @PinkamenaD8
Thanks for the insight. I suppose I could up the calories a bit and up the runs even more. I've been at this for a few years and haven't lost (on the scale). So I'm real good at maintenance . Or maybe 2-3 weeks at a time at a deficit and a week eating maintenance to recover. Maybe I could add some calories from better foods- but I'm struggling to like anything that isn't fatty right now- avocado, cheese, olives...
I use the trend app too. It's great. It's finally trending down. But hormones, salt, carbs, dehydration play havoc with that trend and I get "wtf"?
@MobyCarp I can't run very far yet. 1-2 miles on a good cool day. Right now I'm barely making a quarter of a mile before I'm sucking wind. Of course, it's hot, 90+. But I know it shouldn't be that hard to do a slow mile in the heat. So I see I need to do something different...
Enough of my ramblings... I think I have an idea how to make it work better.
Thanks all
@elise4270 - well I am going through this - eating at a deficit, not having enough energy to run so then increasing calories, gaining a few pounds and lowering the calories down again... my weight has continued to inch up, my running is suffering and I feel incredibly tired. I am now working with a sports nutritionist at my daughter's urging. She had me bump my calories up by over 600/day! Included in those calories are lots of veggies, good carbs (sweet potatoes and grains) and good fats like avocados and coconut oil. So far my runs still don't feel great yet but are getting better - I can on a good day string a mile or two together again... I have not gained any more weight. She ran some tests and I heard this week the results are in so I will be seeing her again next week if i can get in. I can let you know what more she says after that. She called it adrenal fatigue and gave me a pretty technical paper about it. Basically it has to do with stress (from running, from eating at a deficit for a long period of time, from work, from hormones, etc...) and the bodies reaction to the stresses.
All I know is I am terrified of gaining back what I worked so hard to lose and I also want my runs to feel wonderful again. Not too much to ask I don't think 2 -
Thanks for the insight. I suppose I could up the calories a bit and up the runs even more. I've been at this for a few years and haven't lost (on the scale). So I'm real good at maintenance . Or maybe 2-3 weeks at a time at a deficit and a week eating maintenance to recover. Maybe I could add some calories from better foods- but I'm struggling to like anything that isn't fatty right now- avocado, cheese, olives...
I use the trend app too. It's great. It's finally trending down. But hormones, salt, carbs, dehydration play havoc with that trend and I get "wtf"?
Enough of my ramblings... I think I have an idea how to make it work better.
Thanks all
@elise4270 - well I am going through this - eating at a deficit, not having enough energy to run so then increasing calories, gaining a few pounds and lowering the calories down again... my weight has continued to inch up, my running is suffering and I feel incredibly tired. I am now working with a sports nutritionist at my daughter's urging. She had me bump my calories up by over 600/day! Included in those calories are lots of veggies, good carbs (sweet potatoes and grains) and good fats like avocados and coconut oil. So far my runs still don't feel great yet but are getting better - I can on a good day string a mile or two together again... I have not gained any more weight. She ran some tests and I heard this week the results are in so I will be seeing her again next week if i can get in. I can let you know what more she says after that. She called it adrenal fatigue and gave me a pretty technical paper about it. Basically it has to do with stress (from running, from eating at a deficit for a long period of time, from work, from hormones, etc...) and the bodies reaction to the stresses.
All I know is I am terrified of gaining back what I worked so hard to lose and I also want my runs to feel wonderful again. Not too much to ask I don't think
I've considered adrenal fatigue. But I can't find that it's a thing docs acknowledge (yet). I noticed if I take round of corticosteroids, I'm great. I've had this horrible fatigue for 10 years now. I just figured it was perimenopause or something normal. Vitiman B12 helps me too.
Yesterday I took Stan's advice and sipped Gatorade throughout my run and I was great. Of course it was 79 and not 97 yesterday. I even felt good enough post run to come home and change cat litter, sweep and do a load of laundry.
I am interested to hear how it works for you. I used a personal trainer ages ago, she put me on 1600 calories a day and I never lost a ounce. So I'm a scaredy-cat to up the calories, I'm in the same loop you are.
ETA A few years ago I had hormones tested and they were very low. My testosterone was below detection limits. The research I found was that chronic pain can cause your body to shut down production of reproductive hormones in times of chronic pain. So, I figure I'm still trying to recover from that mess. I haven't had them tested since surgery. But my lunar cycle is more normal now.2 -
Hey there! I've been looking at a lot of training schedules and need some advice:
When should I plan to do lower body strength workouts? After my rest day, midway through the week so it's not too close to my long run?
What's worked for you?0 -
You might want to look for the June 2017 Running Challenge thread, people are participating in that one now. As for advice, I am but a measly beginner but I have read a lot of articles that speak of doing hill drills to really activate the muscles in the back of your leg, which are incredibly useful for running but don't get worked on enough if you just run flat. I suggest you go to the other thread to get advice from other more experienced runners.
The article I read gave this drill : find a hill with a good enough incline (6% I think was suggested, not sure) and run 100m drills at a 5K effort, then walk down slowly and repeat 12 to 24 times.0 -
Thanks! Clearly not keeping up with the calendar!0
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