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You could try a "refeed" day. Eat 500'ish extra calories of mostly carbs and protein. I've also found that eating to maintenance (including exercise) for a day to a couple days helps rev up your metabolism to continue losing weight.
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You could try to incorporate some sprint sessions in. 30/60's or 60/120's might help you with speed work, and taking longer rests and lowering your running pace could help you to run for a longer period of time. Long distance running is purely mental and energy appropriation. You have to teach yourself and your nervous…
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Are you talking about net calories and consumed calories? If so, I typically only go off of net calories (how many calories your body actually has to utilize). So, say for example, you consume 2,000 calories a day for 7 days. 2,000 x 7 = 14,000. Let us also say that each day, you burned 1,000 calories. 1,000 x 7 = 7,000.…
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Take your weight gain with a grain of salt. I haven't stepped on my scale in months. You know why? Because it doesn't matter. Go off of how you feel, and how you like how ro look. My body weight can fluctuate +/- 10 lbs a DAY, just because I have to eat high volume foods due to my height. No, seriously. I eat around 3-5…
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I personally can lose about 2 pounds a week on ~3,000'ish calories just because of my activity level. It completely depends on your activity level and calories in, calories out. If you're 6'1" 200, your daily Basal Metabolic Rate (BMR) is 2,000 calories (the amount your body needs to essentially survive/maintain weight if…
