gdyment Member

Last bit is bloody hard, even for runners. Hence why I still have to track. I have myself on a lose .5 lbs/week, sedentary. Run with garmin/HRM to get a more realistic burn than what MFP would give (1cal/kg/km is reasonable). I run 60 miles/week and eat most of those calories back but don't forget to count the…

Aqua Sphere Seal or Vista depending on your face. I prefer Vista. http://www.amazon.com/Aqua-Sphere-Vista-Trans-Clear/dp/B001Q3LTE6/ref=sr_1_1?ie=UTF8&qid=1457635083&sr=8-1&keywords=Aqua+sphere+Vista

Pretty much the ideal cadence drill song. Step on every downbeat. No matter what pace.

If you can jog for 30 mins straight you're in good shape. Not saying that's required, it's just a benchmark. Your resting HR seems high but sometimes that's genetic. Hating "cardio" is pretty vague. Find whatever you hate least. Running, biking, swimming, obstacle climbing, powerwalking, xcountry skiing, etc.

You don't list mileage or photos, but 40+ miles per week would be the bottom end. Serious/competitive is 80+ miles/week. Elite is 130+ with cross training on top. I'm not disputing diet matters (it does a lot) but I think the OP is looking at it with a bit too much of an accounting/excel eye.

Ok, so the intestines have transports that absorb the nutrients. They have a max rate - google U says 60g/hr for glucose which is like 5000 calories in 24 hrs. The body can also slow down digestion to try and get more out of it. Length also matters - longer intestine = more calories extracted from X food. Now suppose you…

So at what point can we break CICO? If a person binges on something extreme like 7000 calories at a sitting, they are not going to metabolize that into 2 pounds of fat overnight. At some point, the body will not be able to keep up and will just ship it out the back end. Where is that point?

You don't have to spend more than an hour a week to learn how to play the piano. But you probably should if you want to get good at it. If there was a magic shortcut to get the same results as running 60 or 100 miles a week without actually running 60 or 100 actual miles don't you suspect we'd have it figured out by now?…

So what is necessary? 10 mpw? 15 mpw? OP has a specific goal to get faster and is enjoying it. There are no shortcuts and while some (especially younger) runners can get away with high intensity low volume sooner or later injury comes calling. And intervals suck - especially without that multi-year base. Give me two 30…

I wouldn't even bother with speed stuff until you've got 4-6 months of 30+ mile weeks. Chug up a few hills every now and then if you need to get that HR up. You'll get faster just through running economy.

Yep - terrible ankle flex in both directions. Took months just to dorsiflex enough to not go backwards when kicking in the pool. That said I'm trying not to use the weights under the ankles very often either. Oddly enough this same lack of flexibility in the ankles tends to make for better running.

When I got off the couch my first year HM was right around yours - now in 40+ it's below 1:30. So there's probably a lot of potential room to improve, IF that's what you'd like to work on. I personally need a carrot/goal to chase but lot's of other people do not.

?? I thought Fenix 3 didn't have maps - just the Epix?

10km @ 59kg -> 1cal/kg/km -> 590cal - so close enough.

"That's not sweat - it's your fat cells crying." - someone funny.

25 mpw, 3 running days isn't great. If you have some time flexibility try going more frequently but less far. So as an example try doing 3 x 3 mile runs a week, 2 x 6 mile runs and your long 12 mile run on Sunday. That's 1 day fully off. It's not much more than what you're doing but spaced out a better. Speed doesn't…

Quoting this for odd randomness.

And if you're so in love with running that 12 HMs and 24 hrs races etc are on the radar then why aren't you running more? 3 days a week is like training for 1 HM - sounds more like you should be running 5-6 days at least... Just seems like odd prioritizing...

Yep I was pretty much doing everything badly. Will try again with less weight and see if I can get all the weight away from the spine/center mass and out.

I'm over 10/min but not by a ton. My BS/something wrong alarm triggers at the 900+/hr line - especially on a bike. 1400 for 1:55 at moderate run pace a few days ago, 1250 in 90 mins for a race.

Conversely don't go nuts with the water either. Too much is more dangerous than not enough. Common sense - if you are thirsty - drink, but don't force it down. Heat will reduce your maximum/race pace but it's not 20+ % slower. Watch for heat exhaustion. Do easy runs when it's hot, not intervals/hard runs. And yes if you…

4-6 months is a realistic time for a beginner to get into training/racing.

Eric Clapman strings together a bunch of remixes into 1-2 hr tracks which I quite like for long runs. youtube.com/watch?v=oxQDulCPBOs youtube.com/watch?v=VcRBj9h0yZU youtube.com/user/ericclapman/videos

If your scale has an "athletic" mode that will fix the problem. Mine shows something like 20+ on normal, 9 on athletic. Accuracy is suspect on everything - even dexa scans - but if you're using the same device the number SHOULD go down assuming the thing isn't actually broken. Yes you can't do absolute comparisons with…

17.2 on your scale.

It's usually fine - just don't make sudden direction changes. Like if you're turning a corner, slow down, purposefully change direction, then go.

I've been doing SL5x5 as a secondary goal since Nov (still run 6 days a week). Been happy with the strength gainz but realized I've been cheating in a few (high squat not deep, overhead press and row using body to jerk it). Video really helped - I dropped back 40 on squat but form and depth were much better (and felt…

Follow this, 6 weeks, you'll swim a mile non-stop (or be close). http://ruthkazez.com/ZeroTo1mile.html

Are you hoping to finish the half-marathon or are you going for a time goal? That makes the difference.

If money is tight I'd suggest skipping it - it's neat but not super accurate. Money better spent on some weights or a gym pass or some swimming entries, etc.