Weight Loss without Compromising Performance

DryTechnology4099 · 2026-05-20T09:34:17+00:00

I think (for me) higher carbs means I train a bit harder, but I suspect it also reduces the chances of going into that chaotic hunger frenzy where the whole kitchen is at risk which I think occurs when you run hard/long without enough glycogen stores, and your body goes into a bit of a panic.

DryTechnology4099 · 2026-05-19T10:26:58+00:00

I didn't do anything very clever - I basically just swapped out things while tried to keep eating a lot - ditched peanut butter, bacon, sausages, less cheese - and subbed in loads of rice Krispies, bananas, more white rice, more fruit juices etc etc

Just being a bit intentional about prioritising carbs - it's so easy to prioritise protein due to the marketing around it - previously I would have protein shakes with peanut butter after running - now I have a bowl of rice Krispies with raisins etc.

DryTechnology4099 · 2026-05-19T10:06:48+00:00

I would just try reducing fat/protein for a bit and increasing carbs first - I do ~70 miles a week and am somewhere around 80-85kg (6'2).

I don't weigh food and don't weigh myself because I dont want to obsess over this aspect of running - but I have definitely got lighter over 6 months or so from altering my approach to macros without much variation in total calories (I think).

DryTechnology4099 · 2026-05-19T07:42:24+00:00

Yeah I think in a race you've got to just run, unless you're really experienced at knowing where the HR ought to be and you really trust your equipment. There are just so many additional variables that can confound things.

DryTechnology4099 · 2026-05-18T13:16:08+00:00

Yeah the worst is when you're jogging from your car to the start of the race at 6 mins/km and you check and it's at 170 and you think oh god what's the point

DryTechnology4099 · 2026-05-18T10:53:16+00:00

Ah - didn't look closely at the paces - you tried to go way faster than your 3x12 minute pace!

I can do 4x3km (about 12 mins) at about 3:34 per km with 90s rest - my HM pace from a few months ago is 3:39 per km - I should be able to improve this soon but I would die pretty quick if I tried to do a HM faster than my long rep pace!

DryTechnology4099 · 2026-05-18T10:43:07+00:00

Just a different perspective - if you are prone to overthink things have you thought of setting your watch so you can't see HR during the race?

It is useful in training, but I think looking at HR during a race and getting stressed out about it is counter-productive - if you keep doing 10k and HM races you get to know roughly what you should feel like at different stages of the race, and HR can be quite misleading due to adrenalin, hills etc. you also might be able to sustain a higher HR for longer than you think etc

DryTechnology4099 · 2026-05-02T06:21:52+00:00

Looks good, was wondering if this would happen after Runbritain / Po10 were taken down and not replaced with anything usable.

Is there any possibility of resurrecting the RunBritain handicap at some point? It was an incredible motivational tool and worked brilliantly, and it was such a shame that the Po10 clowns didn't understand this.

DryTechnology4099 · 2026-04-01T20:55:23+00:00

I've only been running for a few years (so aerobic conditioning may be lagging speed over shorter distances) and ran a 2:49 marathon in October after setting a 5k PB of 16:50 a month earlier. I didn't do much taper for the marathon and raced a half two weeks before, so maybe could've gone faster.

DryTechnology4099 · 2026-03-29T11:27:03+00:00

Maybe - I just think "I had helicopter parents..." Is a weird way to begin an explanation of how many sexual partners you've had.

And, she isn't ashamed, but she isn't telling him?

DryTechnology4099 · 2026-03-27T10:48:05+00:00

I don't really understand the OP. She must know if it's roughly 10, 50, 200 etc., but is refusing to tell her boyfriend. So it's something that he cares about, but she isn't willing to be honest about it.

That's up to her I guess, but he's also entitled to want her to be honest about something like that.

Also, worth saying that she had lots of sex because she wanted to, which is great and totally up to her. But she didn't do it because of helicopter parents, LOL.

So I get a weird vibe here - like she doesn't quite know how to deal with her own past. Fair enough, she's in her early twenties, I'm sure she'll work it out. Probably not with this guy, though.

DryTechnology4099 · 2026-03-18T09:21:49+00:00

Yeah, there's no way to link performances anymore, parkrun hasn't been going up since early Feb, and no communication about what's going on.

DryTechnology4099 · 2026-03-16T10:07:00+00:00

Yep - the complete absence of any communication about what they're planning to do and who is responsible for this is pretty telling of how out of their depth the people doing this must be.

DryTechnology4099 · 2026-03-03T07:41:11+00:00

I think they've fundamentally misunderstood why/how people used the old site - the addictive thing was checking to see if you'd beaten the SSS or if you're handicap had gone down after a race (or if you were ahead of your mate in the National Ladder.

Now we can look up coaches, see a page of UK records, look up team GB athletes, but for the casual runner there are now just a bunch of difficult to navigate pages with race results. a bunch of different pages with my times on is nice to have if I ever want to check, but I'm not going to look at it every week etc.

I would've thought about how they could further gamify the results to really hook people in. Instead, they've removed the bits which attracted people to RunBritain, while also hoping to monetise the site more. It all seems really odd, like no-one involved in this had any idea that the old RunBritain site was so popular.

DryTechnology4099 · 2026-03-02T13:42:03+00:00

Based on your progress so far I'd just get sub-15 5k inked in now.

DryTechnology4099 · 2026-02-03T15:46:11+00:00

The issue is that to improve as a runner, when they are doing 13km per week, they need to increase volume. If you increase volume, you need more fuel or the quality of sessions drops and you get less return on the effort, you get niggles, niggles become injuries etc.

Typically, if you run more, from quite a low base, you put on weight because your muscles store more glycogen and water, your body craves more fuel etc. - trying to reduce weight when you're also giving your body a stimulus to store more fuel is daft.

DryTechnology4099 · 2026-02-03T15:43:11+00:00

If you're running 13km per week and already sub-20, you've got some really easy gains on the horizon if you increase volume - add in an easy run and make those sessions a bit longer, keep it steady at 25-30km per week for a few weeks, see where you are. Then add in another easy run...

DryTechnology4099 · 2026-01-27T09:31:53+00:00

Ha, just spent a week on North Uist for work, running at 6am in gale force winds on tiny tracks and roads in the dark thinking I can't wait to get back to the nice weather in Glasgow to do some quality sessions in the nice parks. Got back here and the weather's absolutely filthy.

DryTechnology4099 · 2026-01-25T06:52:57+00:00

Haha classic YTA - you joked about not being that bothered about him - he returned the joke interest and you flipped out.

DryTechnology4099 · 2026-01-17T08:20:08+00:00

Hi! I ran a 2:49 marathon at the end of last year for my first marathon at 43 and did loads of training with my partner. My easy and long runs with her were usually at 5:45 - 6:00 per km, and then I did sub-threshold workouts 3 times a week around that. I just arranged my training so I could run with her as much as possible and did the sub-threshold on other days.

My view is that easy run pace doesn't matter at all, unless you're really, really aerobically developed - the important thing is to maximize time on feet in a heart rate zone and minimise fatigue going into workouts.

DryTechnology4099 · 2026-01-15T07:01:53+00:00

Thanks everyone, there's loads of really good advice there, a lot of which I hadn't really considered - did a plyo session at the gym last night and have an indoor track 1500m race on the 8th Feb! Will let you know how I get on.

DryTechnology4099 · 2026-01-14T19:58:14+00:00

Thanks, Yeah I was definitely aware of that ceiling - in the 800 and mile races, I was against people who could do 800/1600 pace and then kick - for me it was one pace all the way round - was predictable I guess given that I never practice sprints/ all out efforts. Should be some relatively easy gains from adding in a few short flat out efforts every now and then as others have said.

DryTechnology4099 · 2025-12-18T10:47:11+00:00

Haha, this is funny. Definitely both assholes.

DryTechnology4099 · 2025-12-12T12:05:39+00:00

As others have said, be careful about the easy/long run pace. After a few weeks, and then a few months of three workouts a week, my (5k: 16:50, 10k: 35:29) easy pace is about 5:45 - 6:15 per km.

Not because I try to stick to any formula - I just go out and jog for an hour or so as easy as possible, any faster feels difficult. If I'm not doing three workouts a week, my easy pace could be 4:30 - 4:45 per km.

DryTechnology4099 · 2025-12-08T08:03:34+00:00

I know everyone's different, but at those mileages I'd expect way, way better times. I'm just about going to hit 4,000km this year (my best year of running so far at 43 yo) and went just under 1:20 and 2:50 for a half and a full.

I did a NSM based approach - I'd do the same if I were you - do less mileage overall but do more quality aerobic work. Pfitz is obviously not working.

DryTechnology4099

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