June 2022 Monthly Running Challenge
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Been reading a lot on calories and macros for marathon training.... so it seems 50:30:20 (c:p:f) seems to be a balance between high carbohydrates and high protein.... and just adjusting calorie intake by 100 calories per mile training?!?! Does this seem sensible?!
I'll admit I don't really look at macros much. But I have noticed a shift towards more carbs in my own diet as my weekly mileage increases. Purely based on how I feel and what I am wanting to eat. When I was running less I loved a protein heavy breakfast and ate a ton of eggs. Now I crave more oatmeal, bagels, etc. And I work some carbs into basically every meal with rice, potatoes, fruit. Without taking the time to crunch numbers I would say your macro breakdown is pretty similar to where I land these days though I do eat a fair bit of avocado, so maybe my fat is higher than I'm giving it credit for.
As for the 100 cals per mile adjustment, maybe that's reasonable? Is this added onto your BMR? TDEE? Where are you starting from to add these in? Personally, I meal prep so my calories are pretty steady through a given week but I will adjust my daily cals depending on my running volume based on how I feel. As I run more, I know I need more calories when my energy levels get low or I am routinely getting hungry between meals and snacks. So the next week I'll add 100 cals a day and see how that feels.
We have a couple of people that are using the 80/20 method he employs. They seem to be having a good experience with it so far. @marisap2010 @quilteryoyo will weigh in later I'm sure.Anyone read any Matt Fitzgeralds books?! Any good?!
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eleanorhawkins wrote: »Been reading a lot on calories and macros for marathon training.... so it seems 50:30:20 (c:p:f) seems to be a balance between high carbohydrates and high protein.... and just adjusting calorie intake by 100 calories per mile training?!?! Does this seem sensible?
I just connected my Garmin to MFP and let it tell me how many calories I can inhale. Just started my first round of marathon training so I'm waiting to see how things go, but I generally settle for 50:25:25 when training for something and trying to keep my weight steady... I find if I reduce the fat (or the carbs, come to that) I end up rungry and have snaccidents.
That's really helpful @eleanorhawkins Thank you!0 -
A bit disappointed with the month and won't be sorry to see the back of June. Hopefully get a run in tomorrow too and make it 23 miles
01/06 2.03
11/06 2.03
14/06 2.35
15/06 2.35
17/06 2.02
21/06 2.36
22/06 2.82
27/06 2.35
29/06 2.36
Total 20.67/35
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It was ten degrees warmer this morning than yesterday morning but still at 66 degrees, I can’t complain. I did a slow 3.18 miles. Tried to keep my heart rate below 150 and managed an average of 147 which was better than I thought I did.
That’s a lot of elevation gain @7lenny7! Glad your aches and pains are doing better. Good luck Saturday!
Congrats on meeting your goal @yirara and for pushing yourself on your sprint yesterday.
Too bad you can’t run with @7lenny7 this weekend @eleanorhawkins. He has enough vert for everyone!
@kgirlhart I can envision you carrying a bunch of carrots and now a doggie treat every time you run! He’s a pretty doggie.
Sorry I don’t have any marathon training nutrition advice for you @Sparx_81. Does your watch tell you the number of calories burned in the workout? I think burning 100 per mile is pretty average.
Nice run @Scott6255. Hope your shins/Achilles doesn’t bother you later.
@martaindale – It’s a beautiful time to hike the AT. We’ve had normal amounts of rainfall so far and all the trees are now green and full of leaves. It’s nickname is the Green Tunnel and you can see why.
Glad you are having fun @quilteryoyo!
Here's to July @Mari33a!5 -
01.06 5.52km at 8:09/km
02.06 3.00km at 7:46/km
08.06 3.02km at 8:08/km
10.06 3.23km at 8:03/km 10x pace repeats
11.06 4.00km in 8:17/km
12.06 2.10km in 7:37/km
13.06 5.00km in 8:04/km incl. 5 minute fast run
15.06 5.50km in 8:21/km
17.06 4.35km in 7:55/km
20.06 7.21km in 8:19/km
22.06 8.00km in 8:06/km
24.06 4.00km in 7:38/km 12x pace repeats
26.06 5.18km in 8:04/km
27.06 5.01km in 7:53/km incl. 7 minute fast run
28.06 1.00km in 6:42/km
29.06 7.00km in 8:02/km
GOT JUNE GOAL!!! 73.12/60km
Again things didn't go too well as I had another rubbish, far too short night. But in the end I am getting faster without really trying. So that's a success I guess. If I run 7.5km tomorrow I'll get the 80.5km running badge from Garmin that I've been trying to get for ages. Not sure yet how to: do a very short run over lunch and another shorter one in the evening, or try to run 8km again? Lets see.5 -
June total: 113/117 miles
6/1: 4.1 mile
6/2: 3 miles
6/3: 3.2 miles
6/4: 8.2 miles
6/5: 3.2 miles
6/6: 5 miles
6/8: 5 miles
6/9: 3.1 miles
6/10: 4 miles
6/11: 6 miles
6/12: 5.1 miles
6/15: 5 miles
6/16: 3 miles
6/17: 4 miles
6/18: 4.2 miles
6/19: 8 miles
6/21: 5.2 miles
6/22: 4 miles
6/23: 5.5 miles
6/24: 3 miles
6/25: 6 miles
6/27: 5.1 miles
6/28: 5 miles
6/29: 5.1 miles
We're still reaping the benefits of that storm front. Didn't get a ton of rain but the humidity is still low, only 70% this morning!! It's amazing the difference low humidity makes. It felt so much cooler this morning. My average pace at the same perceived effort was about 20 secs a mile faster today compared to the last couple of days at the same distance. This coming week is ever so slightly cooler than it has been and we should stay out of the 100's, so I hope that translates to my runs feeling a little easier too.5 -
June Goal: 100 Miles
6/1: 5.51 miles
6/2: 5.04 miles
6/5: 7.10 miles
6/7: 5.51 miles
6/8: 6.01 miles
6/8: 6.32 miles
6/11: 10.02 miles
6/14: 6.25 miles
6/15: 6.02 miles
6/16: 6.30 miles
6/19: 10.02 miles
6/21: 6.30 miles
6/22: 5.60 miles
6/23: 6.25 miles
6/26: 10.25 miles
6/28: 6.02 miles
6/29: 6.60 miles
114.87/100 miles completed for June
The weather was really nice this morning. It was 67°F. I ran 6.6 miles. I saw 2 skunks and a great blue heron. I didn't see the loose dog today. I don't know if it will be as nice tomorrow. The forecast says 70° so hopefully it will be nice.
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@polskagirl01 - glad you survived the HM and the medal is awesome! I hope you feel better soon! I hope the doctor and tests can help you get things sorted so you feel better!
@7lenny7 - yikes that is some elevation change! Love the new hill repeats trail - looks like fun!
Glad your finger is healing and that nothing else is hurting before your race this weekend!
@Teresa502 - awesome pictures from your hike! I would love to do some of the Pacific Crest Trail out this way one of these days. Need to find someone to go with me though.
@Sparx_81 - I have read most of Matt Fitzgerald's books and like his 80/20 training plan as it makes sense to me. I don't agree with his racing weight ideas for non-elite runners, especially women and I am not even sure it would be applicable for most elite women runners.
When I was running/training more I was seeing a nutritionist and she calculated calories for me depending, generally, on my training. So more on a long run day, vs a normal run/speedwork or cross training day vs a rest day. Carbs were definitely highest and fat was lowest but she also emphasized the importance of protein at every meal and snack - about 120-150gms of protein/day.
@Scott6255 - glad the run was good once you got out and going.
I got out way later than I planned today because of people calling and needing information... When I did get out it was already over 80F and the sun was glaring down. I decided to mostly walk but I have such a hard time not running or at least trying. So I ran what I could and walked as needed. The temps are supposed to be dropping a bit every day through the weekend so I should be able to get some better runs in (and get out earlier). I also think I am going to go over and join the local YMCA. It is pretty inexpensive as my insurance will cover part and they have a nice lap pool and all kinds of fancy equipment, cardio and weight training. Its a bit of a drive but worth it when I don't want to be outside as the summer progresses and gets hotter.
I am over my 70mile goal and may add to it a bit tomorrow.6 -
@Teresa502 i do have a garmin but it's on it's last legs, doesn't read my heart rate all the time!
currently saving for a new one (I'm a poor student)
@shanaber yeah, I was very questioning of the race weight bit too, I don't want to look like a skeleton, just actually get across the line carrying not as much weight as i currently am!!!
I know weight loss and having enough energy will be a big challenge and it's going to take a lot of focus! I'm already trying to balance meals according to 50:30:20 so it's just figuring out the calories, then taking a few hundred off to keep a small deficit.....
So far this week it seems to be coming off slowly enough, aim is about 0.5kg per week loss... only 17 weeks and 3 days to concentrate on this!!!
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This morning's run was definitely in the scrappy category. My legs felt like dead weights. I managed 5 miles but it wasn't pretty. 82% humidity didn't help matters. I'm ending the month with 64.11 miles just a few short of my 70 mile goal. Onwards to July!4
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7 treadmill miles this morning. Finished June just at my goal mileage. Didn't think I would get there, but happy to get it, Moving on to July.
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6/1 14.19 miles
6/2 15.37 miles
6/3 14.36 miles, 1495 days on the run, 677 days HM+ Streak
6/4 14.41 miles
6/5 14.38 miles
6/6 14.44 miles
6/7 14.4 miles Running Partners A & E for last half of my run
6/8 14.38 miles, 1500 days on the run, 682 days HM+ Streak
6/9 14.13 miles
6/10 14.59 miles
6/11 15.2 miles Running Partners A & E
6/12 14.55 miles
6/13 15.33 miles, 1505 days on the run, 687 days HM+ Streak, HEAT WAVE!
6/14 15.28 miles, HEAT WAVE!
6/15 15.31 miles, HEAT WAVE!
6/16 15.29 miles, HEAT WAVE!
6/17 15.29 miles
6/18 15.52 miles
6/19 15.51 miles, downright chilly!
6/20 15.27 miles, last run of spring! chilly start
6/21 15.28 miles, Running Partner A for last 5 miles, heat wave and air quality alert
6/22 15.55 miles, heat wave and air quality alert
6/23 15.54 miles, 1515 days on the run, 697 days HM+ Streak
6/24 15.18 miles
6/25 16.25 miles
6/26 15.46 miles
6/27 15.22 miles
6/28 15.43 miles, 1520 days on the run, 702 days HM+ Streak, Running Partner A, last 5 miles
6/29 15.21 miles, air quality alert
6/30 15.33 miles, air quality alert
451.65 miles for June 20228 -
Thought I would repost this for anyone who didn't see it earlier. As it was I had to go back 3 pages to find it 😁martaindale wrote: »I went ahead and set up July. https://community.myfitnesspal.com/en/discussion/10867962/july-2022-monthly-running-challenge/p1?new=1
Don't think I will get out for a run this morning. will start off Just tomorrow as it is supposed to be cooler. Will get in some (indoor) cross training instead.
See you all in July!
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@Sparx_81 - sounds like you have a reasonable plan for going forward!
@AlphaHowls - amazing running again! It is interesting to look at your log and see how crazy (bi-polar) the weather has been with heatwave intermixed with downright chilly!4 -
I had a 7 mile run planned for yesterday but skipped it due to real life. I needed to get ready for my race, for the weekend on the lake, and to help my son get ready for his trip, a 7 day camping trip in Glacier National Park.
I ended up with 137 out of my 160 mile goal, which I'm very happy with consider I had a lost weekend with my finger injury. I still ended up with my highest June total ever by a whopping 36 miles.
For the Great Virtual Race Across Tennessee I'm at 362 of 639 miles to the finish, or 56% complete with two months left to go. I'm doing much better this year than I did two years ago...50 miles further along at this point in the race.
My failure this month was in not getting my strength and core workout going. I really need to do that if I'm going to have a chance and finishing my September 50 mile race. I still have 2 months so not all is lost.
@Sparx_81 just like @eleanorhawkins when I was in serious weight loss mode I also connected Garmin to MFP to find out how many calories I could eat every day. I get about 130 calories per running mile but I weigh 220 pounds so there's more of me to move and to feed. Once the calories are calculated I tried to make them quality calories.
@quilteryoyo I hope you got to see the rocket launch! I was fortunate enough to see the space shuttle launch in the early 90's and it was quite impressive.
@Mari33a I hope your July is better than your June. I try to tell myself we need the bad runs (and bad months) to really appreciate the good ones.
Congrats everyone on June, let's all have a great July!
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01.06 5.52km at 8:09/km
02.06 3.00km at 7:46/km
08.06 3.02km at 8:08/km
10.06 3.23km at 8:03/km 10x pace repeats
11.06 4.00km in 8:17/km
12.06 2.10km in 7:37/km
13.06 5.00km in 8:04/km incl. 5 minute fast run
15.06 5.50km in 8:21/km
17.06 4.35km in 7:55/km
20.06 7.21km in 8:19/km
22.06 8.00km in 8:06/km
24.06 4.00km in 7:38/km 12x pace repeats
26.06 5.18km in 8:04/km
27.06 5.01km in 7:53/km incl. 7 minute fast run
28.06 1.00km in 6:42/km
29.06 7.00km in 8:02/km
30.06 7.01km in 8:13/km
GOT JUNE GOAL!!! 80.13/60km
YAY, got the magic 80k! Have to say that I didn't run the whole 7km because I was way to exhausted, tired, and it was still very humid 28C outside, but I did what was possible. Also finally got the darn 50 mile Garmin badge (I counted the warmup while not counting it in this list). No running for the next two days! I need a rest.
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June total: 117.1/117 miles
6/1: 4.1 mile
6/2: 3 miles
6/3: 3.2 miles
6/4: 8.2 miles
6/5: 3.2 miles
6/6: 5 miles
6/8: 5 miles
6/9: 3.1 miles
6/10: 4 miles
6/11: 6 miles
6/12: 5.1 miles
6/15: 5 miles
6/16: 3 miles
6/17: 4 miles
6/18: 4.2 miles
6/19: 8 miles
6/21: 5.2 miles
6/22: 4 miles
6/23: 5.5 miles
6/24: 3 miles
6/25: 6 miles
6/27: 5.1 miles
6/28: 5 miles
6/29: 5.1 miles
6/30: 4.1 miles
Last run and almost finished dead on my mileage goal. It was only in the upper 80's this evening! Such a nice change. Headed to the hill country for the holiday weekend so getting some hills in for a few days. See you guys in July!5 -
June Goal: 100 Miles
6/1: 5.51 miles
6/2: 5.04 miles
6/5: 7.10 miles
6/7: 5.51 miles
6/8: 6.01 miles
6/8: 6.32 miles
6/11: 10.02 miles
6/14: 6.25 miles
6/15: 6.02 miles
6/16: 6.30 miles
6/19: 10.02 miles
6/21: 6.30 miles
6/22: 5.60 miles
6/23: 6.25 miles
6/26: 10.25 miles
6/28: 6.02 miles
6/29: 6.60 miles
6/30: 6.02 miles
120.89/100 miles completed for June
It was another really pleasant morning. It was 70°F with a dew point of 57°. I ran 6 miles to finish out June with 120.89 miles. It was an uneventful run, but it has certainly been nice having a little bit cooler weather in the mornings. I'll enjoy it while I can.
Congratulations to all who met their goals this month and even if you didn't that's OK. There is always next month. See you all over in the July thread.
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@martaindale sorry, I hadn't seenn your reply until now. Think I'm going to start with 50:30:20 and when I need an increase I'll try to increase with higher percentage of carbs. Yeah, I looked through my garmin and I seem to be 80 cals per km so far, but I'm cautious of that because it's not reading hr properly! The plan was to figure out my mileage for the week and try to balance the calories across the week... adding onto bmr, which I'll have to play around with too based on the many calculators out there... feeling like a lot of work and something that will become an obsession soon!!! but I'll see how it pans out! 4
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I don't remember what my goal was. Maybe 65? And I don't know what I ended at and really don't care. LOL It's hot. I've had a lot going on at work and just haven't had much energy to run. So I did what I could.7
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I'm so behind this week. Life has been so busy. I missed a run earlier this week, but I ended up with 92.3 miles for June.
Great job on your race @7lenny7! The elevation on your next run is insane!
@polskagirl01, I’m glad your race went well despite not feeling great. That medal is very pretty.
Love your hiking pictures @Teresa502. Hubby and I used to backpack a lot in the Smokies/on the AT, but we haven’t been in several years. I miss it.
@Sparx_81 I have read both Matt Fitzgerald’s nutrition book and his 80/20 book. I am training for my third marathon using his Marathon 2 plan currently. The nutrition book is really good and is a better way to focus on nutrition rather than counting calories and trying to lose weight (although I still track food just to ensure I don’t go stupid crazy on my calories). It focuses on eating whole foods, mostly fruits, veggies, and lean meats and prioritizes the types of food you should eat. I’ve actually been sitting here this morning making my grocery list so I can meal prep this week.
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@Sparx_81 I really like the 80/20 running that is in Matt Fitzgerald's book. I read the entire book and it makes sense to me. It seems that it is working at slowly building up my pace and endurance....but it is slow. However, I don't dread most of the runs because I know I can go slow and feel good about it.
I also like his plans and the speed work that he throws in the mix. I also run/walk - not exactly the Jeff Galloway method, but I don't feel that I have to run and not take any walk breaks to be "running" and walking a bit helps me to not feel overly fatigued after a long run.
@7lenny7 It was cloudy for the launches, yes there were two, but I got a glimpse of the one on Friday from the beach and saw the other on TV. I saw several of the shuttle launches back in the day and also saw it being flown back to the Cape on the back of an airplane a couple of times. I spent 4 years of my AF life working at Cape Canaveral, getting satellites ready to be launched and working on the pads and launch day....mostly the Delta booster and GPS satellites. I never tire of seeing a launch. The night ones are the best.
Congrats on getting to 80k @yirara !
@RunsOnEspresso You have a great attitude about your mileage. It is hot and doing what you can do is what counts.
@marisap2010 I should get Matt's nutrition book. I bought "Run Fast. Cook Fast. Eat Slow." cook book/book by Flanagan & Kopecky. It makes sense to me and also touts eating less processed foods. I do feel better when I do that, just not made it a habit yet.
Great running everyone. I have skimmed and liked and hugged as appropriate.
I got back from my vacation yesterday. I only managed to run a couple of times, but did walk every day, so I count that as a win. My goal for June was 80 miles total of running and intentional fast walking. I only managed 63.55, but am happy with that considering the trip that I wasn't planning on at the beginning of the month.
See you all in the July thread.4
