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+1 for lots of slow running before adding intervals. They say speedwork is like the icing on the cake, but unless you're running 35-40 miles per week you don't even have the cake. Build up slowly and run as many days per week as you can. You'll get faster despite not running fast, then when you stop making gains or don't…
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STOP running immediately, ice, stretch your calves. Once they don't hurt any more, take another few days of not running. Then whatever your running volume per week was prior to getting shin splints, half it, and spread that new volume over as many runs as possible during the week. Slowly build up adding no more than 10%…
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I get worried when mine is OVER 50. I believe there are a few cyclists who's RHR is in the low 30's.
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3000-5000 depending on amount of exercise. 1400 if I did no exercise (losing weight).
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If you're already running 3 miles 5-6 times per week, then your very well positioned to do a half marathon in January. I would recommend running at least 6 times a week and slowly build 3 of those runs up to 6 and 9 miles. So that a week looks like (3, 6, 3, 6, 3, 9, rest). However don't do that straight away, add no more…
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If you're exercising 3+ hours a day you would be losing a lot of sodium through sweat, as in 2000+ mg. You would probably want to consume more than 1500.
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You won't be gaining weight because of a calorie deficit, there's a chance that having a large calorie deficit for an extended period of time could reduce your metabolism which you may have to adjust for or not have such a large deficit. At your BF% you probably don't want to have a deficit greater than about 300 calories,…
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Oh and 178cm and 60kg, you're the same height as me and 16KG LIGHTER THAN ME, or 13kg lighter than the picture of me. Admittedly I want to get down to about 68kg but still, you should become a runner or cyclist, your power to weight ratio would be ridiculous.
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Do you track every single calorie in and out? What's your current deficit?, You'd be surprised how little energy you burn, for example, at your weight you would burn about 360 cal for a 6km run (1cal per kg per km is a pretty good rough estimate), no idea about weight training but I'm sure it would be less than running due…
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Your muscles become more efficient
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To start with, if you're gaining muscle it's impossible to be losing fat, it goes against the laws of thermodynamics. This may sound harsh but you need to eat less, protein shakes probably aren't necessary for multiple days after a 30min weight session, sure have one after the session but pretty much every day wouldn't be…
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When you say you "lost 5 pounds and this morning it's back", are you saying you did a workout yesterday, lost 5 pounds as a result of this workout and then were back to your normal weight the next day? Or are you saying that over the course of a couple of weeks you lost 5 pounds, then all of a sudden you gained 5 pounds…
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Coming from an endurance sport background (Ironman Triathlon) I'd say you can certainly do both, but unless you're running 60-70 miles per week, the benefit of an extra run will be greater than a strength workout. Having said this, stability exercises, especially around your hips are almost essential, most running injuries…
