gdyment Member

115 ... while running. 38-44 sitting at a desk (40 male).

Used to be 125/85 or so, with resting HR of 75. Now it's like 105/60 ish with a resting 39. Welcome to the world of being a fit runner. If you're doing 10+ miles at a time try some sport drink (gatorade/perform/heed) instead of straight water. Bit more sodium is good.

Hard to answer without knowing your numbers. But 7k run is like 350-500 cals - totally enough to cover a 1lb/week weight loss assuming you balance for the rest of the day. But I find it impossible to get down sub 10% bf without tracking. Even the act of tracking makes a craving seem less (or I at least have to justify it).…

If you set a goal of losing a pound a week, you'll be told to eat 1200 or so. Balance to 0 more or less each day, you'll lose the pound a week. The swimming @ 400 cals means on those days you can eat 1600 and still balance to 0, and still lose the pound/week. Careful with the swimming though as it doesn't burn nearly as…

My first batch of weight was lost on those video game dance pads (DDR). Cardio is cardio. House/Bollywood/Swing/Zumba could be about 250/300 an hour but depends how hard you're working. If you're 300 lbs and just killing it for an hour could be 600+.

Spartans involve more upper body strength than a lot of the other races. Monkey bars for 5-10 feet. Flipping a 50-100 lb tire. Rope climb. There's also quite a bit of balance too. Any obstacle you fail or can't do, you can do 30 burpees instead and then move on. And you can help each other over the walls, or cargo nets…

Not a ton you can do in 2 months, but I would suggest you focus on the running. 5 times a week, no sprinting - just run easy, build up the mileage. You might drop 10 lbs which will help you more than circuit training with less running. You can still do some core/pushups/whatever at night before bed or in the morning. Run a…

Indeed

Pacing is everything. If you are shooting for 1:30, you cannot run the first 10K on pace for a 1:28, no matter how good you feel or you'll just fade. A dead even split is optimal but I always aim for slight negative split, by 1 minute or so. Every race, I have dudes beside me gasping and panting away in the first half -…

When you make it to 2 miles, throw a party! I can still picture the first time I made it to the end of the block, then the 2nd block, then the lights 500m away, then the complete loop (~2k) - those are big milestones even if they don't seem all that impressive on a messageboard. That's the takeaway. If you run for the next…

This. Don't even think about speed/HIIT/fartleks/sprints etc until you can at least run 6+ miles at once (I'd even say more).

Key point is you are starting to enjoy running. It doesn't need to be hard. You can and will lose weight by running - just as long as you don't get injured. Which happens to a lot of people that start speedwork before they are remotely ready. You can get crazy fit and crazy fast by just doing your miles. Don't just think…

My chest strap will go wonky sometimes and show 180+ when I'm just barely starting (even if I wet it sometimes). Usually settles down but of course the cal burn is skewed.

Daily, you want 500 deficit if you want to lose a pound a week. Because people miscount, or aren't precise it's sometimes advised to not eat your exercise cals back either (like a bonus!). This is fine if you are talking 200-300 cal in walking or a 20 min run in a day. But when you are doing 1500-3000 cal runs multiple…

A lot of guys worry that if they stop lifting and just run more, they'll look like an elite distance runner (ie, 125 lbs of speed with not much upper body). I'm saying that doesn't happen - certainly not over a season. Same thing girls worry about lifting and turning into Arnold.

Drop the weights, run a 6th day. You won't atrophy into a Kenyan. Lift in the off season if you enjoy it, but doing both at the same time is counter productive. And if you are doing 20-30k runs you need to eat back 70-80% if not 100% including fueling during the run. Try and end with a 500-800 deficit at most.

Rather than do the last 2 weeks (which is a taper) just rewind the plan so it finishes on your actual race day. You'll get the extra mileage and peak properly. Vote for option 3, specific tasks for specific days.

So why are you on track to finish the plan in two weeks if the race is in 10? Did you find the plan difficult or were you looking for more runs?

Run 3-5 times a week, nice and comfortable so you don't have to stop. 30 mins is fine, hour better. You should not be sore or exhausted. Takes months/years to build a big engine. Save the pain for your boxing workouts.

You should look up how huge the Sugar lobby is. They HATE any artificial sweetener, obviously. I would put money on them fiddling with the research more than someone like Coke who has products on both sides and doesn't care which one you buy as long as it's not Pepsi. Edit: And for the record I have no issues at ALL about…

Now that's a lot of calories. :)

Look for "dead" time. For me it's commuting time (twice a week bike), lunch time (45 min runs or sometimes swim if I take longer lunch), Wednesday while daughter is swimming I hit the track next door (60 mins), Thurs gymnastics for daughter, wife hits zumba and gym (105 mins), then on Sat I can get a 45 min run while the…

If you run or bike as well, one of the garmin multisport watches does it all ( 910XT, 920XT, Fenix2, Fenix3) depending on budget (150-600+) It counts laps pretty well, and the 920/fenix2 + have drill mode where you can do kicking or whatever then enter how far you went. If you JUST swim and don't want gps/running then…

Total Daily Energy Expendature. I eat my workouts.

Serious 5k racers will run almost as much per week as marathon runners. The key workouts are different obviously but whether it's 5k or half or an ulta, more volume will always help. At least until you're hitting 80+ miles per week. So don't think you have to change everything up - just run more, little by little every…

Another: Calories: 5,246 C Normalized Power (NP): 167 W Intensity Factor (IF): 0.834 Training Stress Score (TSS): 361.0 Work: 2,749 kJ Still would love to know where Garmin is pulling the Calories from. It's not even in the ballpark.

I did my first races on a used beater road bike, and it works just fine. You can spend 100 bucks and get some clip-on aero bars closer to your 70.3 but in the near future you might want to get some road shoes/clipless pedals. Shimano R540 SPD-SL for 40-50 bucks, some shoes for 100 and cleats for 10-20. That will last for…

If you track those activities separately, you don't need to count as active. When you look at exercise for the day does it show "you earned 300 cals from walking"? Depends if your fitbit is updating here or not. If it's not counting them, lightly active makes sense for walking.

It depends where they are held, but it's mostly trail running. Even the sprint distance is still a 4-6km run. You can walk it but you will get over-run by the next wave of people. If running is trouble then some of those cross-fit contests are way less run focused. But if you can run 5-10k at a time, no problem.