March 2016 Running Challenge

Date      Miles      MTD
------    -----    -----
Mar 01      3.7      3.7
Mar 02      3.8T     7.5
Mar 04      3.8     11.3
Mar 08      4.1T    15.4

michable wrote: »

@Stoshew71 @WhatMeRunning @Elise4270 - I have recently started to do a bit of reading about fasted running and training your body to be better at fat burning to help with endurance training. All very interesting. What I know from doing some fasted running is that you have to do it slow, at your conversational / fat burning pace (as @Stoshew71 suggests). And when you are running on a calorie deficit, you also have to run slow, or you will feel terrible: heavy legs, no energy, etc (again, I am agreeing with @Stoshew71). So, if you are running at a deficit, you need to do it slow. Don't be trying to do speed work, or you will suffer. Also, doing fasted running can be harder while you are on a calorie deficit, in my experience. I can't wait to start eating at maintenance again, to start feeling a bit more energy on runs.

@WhatMeRunning and @Elise4270 - I have been cutting calories to lose the last few kgs before my marathon. I have lost 3 kg in the last 2.5 months, and only have a teensy bit more to go (maybe 0.5 - 1kg). I use the TDEE approach, so based on my current age, weight, height, gender and hours of training per week, I get a daily calorie amount, then I take off 200 cals to create my deficit, and that is the daily total I aim for. It is only a small deficit, so as not to impact running training too much, and works out to around a 0.5 kg loss every 3 weeks. It takes out the effort of looking at MFP's calculation for the number of calories you need to eat that day and trying to stay under it. I have found that if I want to cut weight while doing running training, I need to diligently weigh and log calories accurately, or I will eat too much, not lose weight, or actually gain weight! Weight does not fall off me. I can feel that I am running at a deficit, but because I am running slowly, I can do it. And I don't think it will be too much longer before I go back to maintenance.

Heybales spreadsheet is the one I use for all my calculations: publicly available on Google Drive here: https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

And his description of how to use it is found here: myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

I don't know if this will help anyone, but I have found this tool to be very useful over the last couple of years when I am trying to drop a little weight for running.

MNLittleFinn wrote: »

I'm on Garmin, same screen name as here

GBrady43068 wrote: »

Stoshew71 wrote: »

So here is the other thing as far as losing weight and running performance.

EDIT: Also, the more weight you are carrying, the more of an impact you make with each step (ground impact forces). So every time your foot hits the ground, your higher weight you are carrying stresses your bones, ligaments, and tendons due to these ground impact forces. So the more chance to injury you have especially as you increase mileage.

I try not to think about this one...hopefully I can keep everything healthy long enough to lose the weight without breaking something