Aargh! My comment disappeared, sometimes I do not like this app!
I was saying.......... I remember you from years ago! I like how your body wouldn't cooperate until you cooperated and gave it more food! Smart body!
These blog posts are from other marathon EM2WLers so might help:
http://eatmore2weighless.com/bulking-before-marathon/
http://eatmore2weighless.com/marathon-muscle-loss-mrs_dwr/
Great that you are here again!
Ichel
Team EM2WL

Suggest a month is going to be too long while you are increasing distance.
Take 3 or 4 week rolling average (as long as it was an average week).

But really - you'll probably need to do something else to properly fuel your runs.

Taking the few days with enormous calorie burn divide out by 7 days doesn't really help on the big days - and is big eating in surplus on many other days. While the average is there within a week, it doesn't help enough (from experience).

If you are going to use the weekly avg TDEE method, then take the 4 runs x weekly at only 1 hr each, if still active life - that puts you at Mod Active foundation.

Now on days you run longer than 1 hr, take that total calorie burn divided by hours (say calories 1250 / 2.5 hrs = 500/hr).
Remove the already accounted for hour, so 1250 - 500 = 750.

If eating at maintenance - eat that extra 750 associated with that run during/after it.

If the run was only 1 hr - you already factored it in. But experience will tell you if you need to shift calories around in the day to better support it, like perhaps more afterwards is needed.

Yes, it's more work - but your training is more complex too.


You got the right idea - if we fail to plan, we plan to fail. Usually includes our diet too.

Things you can do to get in the cals and not feel like you are stuffing your face...
Protein Shakes and Bars
Oils.. cook with it, add it to your salads, mix in with smoothies (flax seed oil is good for this)
Spreads and Condiments.. go crazy:)
Extra ounce or two of protein at meals
Low density foods like nuts, dried fruits and such

As for training.. your marathon is your focus right now so if thats all you can commit to, then I think thats enough:).. if you would like to add in strength training, keep in mind your focus is on endurance to fuel your runs.. so no trying for PRs or crazy low reps.. stick to upper body stuff only as your lower body is definitely getting enough battering with the running.
I would almost choose to leave out the weights all together while training, and incorporate stretching and yoga type activities instead. I think that might help aid in your training more at this point.

Kelly
Team EM2WL