Silent_Soliloquy Member

Here is the course map for reference:

For me its usually the next day im famished. I ran a ten K last night ... not killer pace or anything, but no walking either ... and i am predictably starving this morning. For steady-state cardio stuff like elliptical, its a very predictable calorie burn... i recommend you DO allow yourself to eat the calories back. A lot…

My bad, i was looking at the math for just 3 miles ... the differnece between 3 miles and 5k is near a minute at his pace... But, he did a 26 min 5k as a segment of a 5 mile run at that pace. Which is 8:23 miles and his heart rate was only 150. That sounds like a looooot of reserve left. ...and this is the beginning of his…

Im hoping this is supporting evidence for something like "while the general public overwhelmingly endorses the c2, our destructive showed the XYZ lasted twice as long before a bearing failure" or etc

Just base on this, I'd say with tapering, rest, and good food... you should set your goal tine closer to 22:30.

Keep your muscles stimulated and your body will PREFER to burn fat rather than lose muscle. I lost 30 lbs in 100 days and lost 0.7 lbs of muscles. I am happy with those results.

^^ @kerrylkatriviera is probably very honest as to what constitures "vigorous effort" and etc. Ive seen so many people on my list who are like "but i did everything right" and are posting burns of 400 for house cleaning followed by 250 for yoga. Its a self reported exhersion, and i think thats where a lot of people…

May be modified due to extreme weather, but the plan is: Monday - long slow run (10k this week) Tuesday - cross train (battle ropes, calithenics, boxing) (50 minutes this week) Wednesday - stretcbing and weights Thursday - race tempo run (5k this week) Friday - boxing, speed and heavy bag Saturday - gentle run... however…

Paul R, i sent you a FR

If your whole goal is to burn fat, you need to be looking 90% at your diet. I also don't understand the notation for those intervals, are those walk/run times ? Running is great, so is sweating... but i want to help make sure your effort are alligned to your goals.

update... the weather has not cooperated at all these last few weeks. But ive gotten outside when i could. Here is me doing a 5k in -22 windchill. Wasnt worried about time, just getting getting out there was enough... One slight mod, today is supposed to be my rest day, and tomorrow my distance run, but we have 3 days of…

@OldAssDude ... im early into a hal hidgons program and sent you a garmin connection request.

I went low carb for 3 months ... and had big deficits, and lost weight. But i have found when i fuel my body with carbs (oatmeal or such) i have much better workouts. So now i aim for 100 to 150 grams of carbs and my energy is great. For me, keto was great when i was 30% body fat... but after i lost 30 lbs, it just wasnt…

Its amazing how easy a 9:00 mile is, yet how hard an 8:00 mile is. I definitely found my lactate threshold.

I used the lactate threshold method and i think i have it dialed in nicely. A typical run before: After using the lactate threhold method to set my zones i did a tenK with one quick mile starting at 7k. And see!! Also my performance condition read right at zero. So it seeme to be learning me as well

Just for my own learning... when your resting heart rate drops it is because the heart is actually stronger ... so a pump pumps a larger volume in each pump ... yes? Not like you have less overall bloodflow. So it's less beats per minute, with a stronger pump. But the same energy expenditure overall, yeah? It is my…

@twatson4936 thanks! Im hoping that works for me.

@OldAssDude thanks for the link! It didnt have all the details i wanted but it did help. And i read a bunch of the other metrics too. @NorthCascades ...ill try to find my lactate threshold and test that way. Very insightful, thank you. Ill give it time to get to know me. It says my vo2 max is 50 which im almost sure is…

Sorry to hijack: @branflakes1980 Google Pacific Crest Trail. There's dozens of trails like this in the usa alone. It's super addictive.

To do the whole thing, and summit all the big peaks... 154 days. Average 20 miles a day walking. But the OP doesn't have to do the whole thing, i know not everyone can take a year off June is a perfect time to take on a trail

For my wife and I's ten year we walked from Mexico to Canada. It gave us lots of opportunity to tour wine country, see little ski towns, get several cool summits in, pancfor gold in the klammath see the dessert. It was pretty perfect. Maybe something like that, or a smaller version? Another memorable one is the glass…

I have found setting your initial allotment to BMR; and eating back the activity the tracker gives you (up to your planned deficit) will be almost spot on to mfp TDEE withiut a tracker. Your bmr is right at 2k. So aim for 1250 plus what fitbit gives you is a good place to begin fine tuning. (You said you wanted 750…

Weather finally broke so I've been running outside on my lunch break... I definitely feel the difference in my ankles. Not painful, but the muscles are more tired. I also scored a 735xt for 200$ on ebay which was too good to pass up... mainly I want it just to know how far I'd gone during my run. Here is my run from…

InBody analyzers range from 150$ jokes to 10,000$++ machines that have precision similar to DEXA. Any way to find out what machine you used? Did it graph your limbs individually? Keep in mind, the precision is dependent on you. Same clothes, same rested state, same time of day ... Given very closely measured testing…

So I kept my pace steady today and ran a very easy 4 miles over my lunch hour. I ended up at 38:40 for the 4 miles, felt very relaxed... no speed work or etc as has been suggested. Still -35 windchills here so all treadmill work... but everything is super slippery and I dint want to risk a fall. I "feel" like I could do…

My bad for missunderstanding.

^^ absolutely, I was just trying to help him get a simple vaseline to answer his question. At the higher weight (150kg+) BMR overestimates a hair and we know his activity is not high. So it seemed a reasonable link

Put whatever stats you want into here: https://idealprotein.com/bmr-calculator-2/

Approximately 2200 a day

Everybody does the exact same thing to lose weight He eats less calories.