L_Master Member

They might not be saying it quite right, but this is what they are trying to convey: https://youtube.com/watch?v=2RMm4EMK_m0

That's definitely generous. I'd say the best approximation is to total the song play time and then compare that to a relative running effort. If I play a bunch of 9s/10s from MAX/MAX2/Extreme/Extreme 2 I tend to think that feels comparable to a 8:30 mile effort for me, which is about 7mph, good for roughly 750kcal in an…

Admittedly we don't know weight. But if we assume you have an absolutely HUGE stride length, something like 3' 0", you might be walking 5.5 miles in that time. That's a really, really generous estimate though. I'd guess probably 99% of people have shorter natural strides than that, so more likely you're walking between 4-5…

Not within a reasonable range. I.e. if I am doing uninterrupted walking I primarily seem to control speed from cadence. "Default" if I'm outside walking is right in at 3.5mph, at roughly 120 spm (7,200/hr). which is 2' 6.7" stride length. If I walk at 4mph briskly I get there by upping cadence towards 130, and if I walk…

You are. Relatively speaking anyway. This makes sense as well, you're muscles are already becoming fatigued and any changes in effort produce larger numbers of metabolites at a longer stage into a run. This aspect is more mental than anything. You feel the change in gradient, and know you have to work harder. You can't…

10k steps, depending on your stride, is probably between 3 and 6 miles. Closer to the former if you are just kinda shuffling along pacing around type walking, closer to 6 if you're really out walking briskly. Calories from that will depend on size and efficiency, but probably fall somewhere between 200-400 kcal/10,000…

3% is massively harder than running outdoors on level ground. Slower than speeds of about 7:00 pace (8.5 mph) there is little need for an incline, the wind resistance is significant enough to play a dramatic role. Up until about 5:30 pace (10.9 mph) 1% incline is the best approximation of the energetics of running on level…

Uh...it's EXACTLY the same as running outside, with the exception of wind resistance and landing on a slightly different surface than you would on the road. There is everything posivtive about the treadmill. You can perfectly control the effort/pace of the workout, and it doesn't require any focus to keep dead on target…

- Most runs don't have too, and shouldn't, be hard or taxing sessions - How addicting it can get - That not listening to your body when you're dealing with a potential injury (as opposed to some soreness or random niggles) can REALLY set you back - How important being lean is if you want to run fast

No? It went to the top of threads because you unleashed a 3 year necro. No searching required.

Yes. Weigh your food on a scale.

Also, wtf are we defining as "low carb". 40% daily cals? 20% daily cals? 5% daily cals? 100g a day? 50g? 20g?

Because you don't eat tan excess of them.

People have it pretty well covered. Gradual increase in mileage, once you get to where you are running 4-5 times a week for 30-60 mins then you're in a good position to start looking into more focused training and incorporating some faster work including threshold runs/VO2 work/race pace work. Your runs right now should…

Yea it was a pretty bad day. It wasn't THE moment where I realized stuff needed to change, but it was close to that time. I did not feel good the rest of that evening, nor the next day unsurprisingly.

I don't have the food log itself, because I had horrible eating habits and didn't log back then but I can tell you what I consumed: - 6, yes six, 20oz Dr. Peppers (1500 Cal approx.) - 1 store box of Ritz Bitz Cheese crackers (1500 Cal approx.) - 2 king size MnM bags (880 Cal approx) - 2 king sized Reeses (920 Cal approx) -…

Depends on the deficit you're running. If you are losing 1-2lbs per week, then unless it's more on the 'ridiculous binge' side of the spectrum as compared to a planned refeed, the cheat meal is not going to effect you. Let's say you eat a pretty darn generous 3,000 kcal cheat meal and are a smaller female, that does an…

Woah. Sweet walking day @dujyandco! Most I've done is 40k, and that was with 8 hours of work and a 13 mile walk thrown in. Thought about doing 100k step day with 7000+ vertical to get all the fitbit one day badges, but it's just too disruptive to training to do that right now. Really cool that you felt great afterword too,…

Back when I had really bad eating habits...just over 11,000 in one "meal" (lasted about 2.5 hours), and about 13,000 on that day. Typical day is between 3,000-4,000 if I'm trying to lose, around 4,000 for maintenance.

Yea, been having definite issues as well lately. Was fine for the first few weeks, but now I'm getting tons of days where I get bad or duplicate adjustments. Sometimes I'll have say, 14,000 steps with no exercise logged anywhere and suddenly get a negative adjustment (my preference is just to use sedentary settings…

January 1:28.6 Miles - 1:16:23, 3x10 tempo, 1x10 threshold all at 50rpm January 2: OFF January 3: 27.8 Miles - 1:15:29 January 4: OFF January 5: 22.2 Miles - 1:05:00 January 6: 31.8 Miles - 1:30:00 January 7: 33.0 Miles - 1:25:00, 40 min tempo w/sprint surges January 8: 21.1 Miles - 1:05:00 January 9: 42.3 Miles - 1:50:00…

Phew. Massive training block done, week 3 definitely a little bit of overreaching near the end but now for a recovery week! Absolutely knackered right now though Refeed day today, as with last time went a little too crazy on the junk food, but still came in only around +800 kcal on the day, so not too far off the +500 I…

It's probably true to an extent but no way can it compensate for really serious training. In other words if you train a whole bunch, it makes sense that you would be less active during the day, reducing things like NEAT. However, even if you were completely sedentary that difference is likely to be 200-300 calories at a…

Not much. Usually just a cool down, maybe read some stuff on the PC/book for 30 mins and then off to sleep.

Kj is the unit of work done. Getting to calories is a little more complex. There are 4.186 kj/Calorie, so to get to Calories you'd actually need to divide by that number. Which seems depressingly low. However, that assumes we are perfectly efficient, which isn't even close to truth. For cycling for instance, human…

Weight loss is wierd sometimes. Expecting to see results after a mere 10 days on the scale isn't realistic and shows a lack of understanding of how it works. First off, if you're new to exercise it's common to retain a little more water as your muscles do things like store more glycogen. This gain can easily be several…

I feel your pain. Serious cycling training is a little different soreness than weightlifting, but it's definitely there, and during hard training blocks there is always some lingering constant general fatigue...the kind where it's not like you feel exhausted the same way you would as if you had just gotten done from…

Good attitude! One binge day never kills you too bad. It can be a little rough on the habits, but as long as you get back on the wagon the next day I don't think it hurts too much. Trouble is when you start chaining bad days...

Another really busy week. Lots of split shifts at work adding up to 35 hours (think 8-12, 2-8) type stuff, and then 17 hour training week on the bike made this one tough. Still pretty good on calories overall, and doing an acceptable job of not snacking too much and keeping calories from processed sugars/junk food below…

January 1:28.6 Miles - 1:16:23, 3x10 tempo, 1x10 threshold all at 50rpm January 2: OFF January 3: 27.8 Miles - 1:15:29 January 4: OFF January 5: 22.2 Miles - 1:05:00 January 6: 31.8 Miles - 1:30:00 January 7: 33.0 Miles - 1:25:00, 40 min tempo w/sprint surges January 8: 21.1 Miles - 1:05:00 January 9: 42.3 Miles - 1:50:00…