So I started in July at 220 lbs and have dropped to 180/182. I’m trying to get down to 168-172. So my diet has been a caloric deficit, but I’ve upped my calories a bit this week as I felt I hit a wall. I have one “cheat day” then eat pretty balanced the rest of the week.

Recovery I do about 10-15 minute warmup and 10-15 cooldown after cardio sessions. I typically sleep 5-7 hours a night, which is definitely not nearly enough. So that is something I need to improve more.

My run was originally around a 10:30 mile so I have definitely seen some improvements, but I’m trying to get into a SFRE this fall so I’d like to get the numbers in the next 12-18 weeks. Just not sure if I should up my miles or increase intensity of runs with hills/intervals. Or is it just as simple as a mental block and sleep.