Hungry in the long run?
ArchyRunner
Posts: 58 Member
Wasn't sure what to call this topic...
Basically my question is this: How much effort do you make to reach your calorie goal for the day (whether you are aiming for consistent intake or net) and have you noticed a drop in performance as a result of not reaching that goal?
My TDEE for my goal weight is 2100, I've been aiming for 2000, and I've been averaging 1700 per week.
My performance seems fine (no improvement or downgrades) but the weight loss has stalled out. I'm in week four of a 16 week marathon training, hitting just over 20 miles a week now (just getting into double digit long runs).
Any insight is appreciated! Thanks
Basically my question is this: How much effort do you make to reach your calorie goal for the day (whether you are aiming for consistent intake or net) and have you noticed a drop in performance as a result of not reaching that goal?
My TDEE for my goal weight is 2100, I've been aiming for 2000, and I've been averaging 1700 per week.
My performance seems fine (no improvement or downgrades) but the weight loss has stalled out. I'm in week four of a 16 week marathon training, hitting just over 20 miles a week now (just getting into double digit long runs).
Any insight is appreciated! Thanks
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Replies
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I don't really make an effort for the day per se but do for the time after the run. I am, somewhat thankfully, not really hungry later in that day but I get a lot of calories after the run and I think that helps the munchies later. You do hit your glycogen stores during the long so you do, IMO, need to replenish them.
Unless you are doing a lot of miles and/or doing them pretty hard i doubt you would see performance suffer, but that's just an opinion0 -
I eat before and after running-- sometimes three breakfasts on long run days-- and that basically gets me where I need to be for the day, and I can just eat normally the rest of the day. So I might have kashi go lean cereal with berries before the run then maybe an egg n veggie wrap or oatmeal with almonds and fruit after. It helps me hit carb totals for the day, curb hunger for the rest of the day, and I don't end up with huge deficits at the end of the day,which means I maintain more lean mass throughout hard training.
I think, if you are actively training to lose weight while marathon training, maybe look into nutrient timing and also make sure you are actively tracking calorie burn with a heart rate monitor. Maybe check out Racing Weight by Matt Fitzgerald or one of his other books on weight and endurance sport training.0 -
I don't really worry about it, just try to log food as accurately as I can so that I can analyse long-term patterns (how much I was eating over a month or so, what my weight did, how I felt). I just use my daily diary to make sure I'm getting a reasonable amount of protein. When I've ended up with a consistently slightly bigger deficit than planned, I've gradually lost a little weight, but as long as I don't lose too fast it's good for my running performance, not bad.
Though as I'm now more or less where I want to be in terms of weight I guess if I keep losing I'll make sure to eat more ice cream.0 -
I eat more than some on the run. Once size does not fit all when you hear how much to eat. I girl that weighs 110lbs and probably get by with 100 calories an hour. For me, it's closer to 300 because I'm moving about 190lbs through space and I don't want to bonk. It also helps me not get too hungry!
As far as logging, I don't know if it's what you are supposed to do or not, but here is what works for me. First, I don't eat back exercise calories. What I do is log everything and try to stay under my target every day. The exception is for my long run. So a four hour run is logged as burning only 1 calorie. But if I had to eat 10 gels and a recovery drink in support of the effort, I don't log them. I actually burned way more than I took in and I'm not counting the caloric burned, so whateva. It works for me. So for long runs maybe I burn 2,600 and eat back 1,400 during the run. Oh well.
What I don't like happening is if I log EVERYTHING on long run day, only count 1 calorie for my caloric burn and then around 10AM finding that I only have about 600 calories to last me for the rest of the day. And of course you are hungry. Seems silly.
I should add that I'm on a caloric deficit because I've got another 10lbs or so to go to make race weight. Training for a race and training at a caloric deficit tend to work at cross purposes, but what can I do. It will be nice when I can just to maintenance. 0 -
And remember concerning your effort, that calories burned is almost totally a function of how much you weigh and the distance you run/walk. I've verified with my own data that there is negligible difference in calories expended between running the same distance at a 8:30 or 10:30 pace. Twice the distance will basically burn twice the calories. I'm a geek (engineer) who's analyzed the data and calories expended running as basically simple as that. So I don't spend my time any more with calculations. Good luck with your training!0
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I never eat back running calories, purposefully. On long run days, I may eat MORE than usual, but I still don't eat back what I burn.
DURING the run, I aim for about 100 calories per hour (140ish lbs)
I have no idea what this does for weight loss, though. ha ha ha ha.0 -
And remember concerning your effort, that calories burned is almost totally a function of how much you weigh and the distance you run/walk. I've verified with my own data that there is negligible difference in calories expended between running the same distance at a 8:30 or 10:30 pace. Twice the distance will basically burn twice the calories. I'm a geek (engineer) who's analyzed the data and calories expended running as basically simple as that. So I don't spend my time any more with calculations. Good luck with your training!
Agreed re calories per mile. I always just adjust to what I know I burn... 90 calories/mile, easy peasy.0 -
My calories per mile varies 136 to144 when my weight is 180 to 185.And remember concerning your effort, that calories burned is almost totally a function of how much you weigh and the distance you run/walk. I've verified with my own data that there is negligible difference in calories expended between running the same distance at a 8:30 or 10:30 pace. Twice the distance will basically burn twice the calories. I'm a geek (engineer) who's analyzed the data and calories expended running as basically simple as that. So I don't spend my time any more with calculations. Good luck with your training!
Agreed re calories per mile. I always just adjust to what I know I burn... 90 calories/mile, easy peasy.0
