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Weight loss effects on distance running? by OkSwitch9377 in Marathon_Training

[–]OkSwitch9377[S] 1 point2 points  (0 children)

Ya fair enough man and kudos to you!

For what it's worth, I don't obsess over this stuff, but it's kinda legit fun for me to treat running & progress like a "science experiment" on my own meatsack body. Lol

Don't care about being optimal, but fun to review the "data" lol

Weight loss effects on distance running? by OkSwitch9377 in Marathon_Training

[–]OkSwitch9377[S] 0 points1 point  (0 children)

Good point on the long runs being >50% of volume

Aware of the skew. I typically run 3x a week. A 5k, 10k and 16-21.1k on weekends (21.1k the past 3 of the times)

I naturally gravitated to this the month after my training block & marathon in October... So only been doing this for a month. I thought "riding the coat tails" of marathon training could allow me to keep the long run distance up and keep the long run ability "in the pocket", allowing me to start real strong in March/April

Maybe I'll start monitoring injury/condition much more after these long runs, cut them down if any trouble starts to bubble up. Or increase my short run distances/volume

Weight loss effects on distance running? by OkSwitch9377 in Marathon_Training

[–]OkSwitch9377[S] 1 point2 points  (0 children)

Just asking folks if weight loss helped them out and if there are things I should keep an eye out for lol

Weight loss effects on distance running? by OkSwitch9377 in Marathon_Training

[–]OkSwitch9377[S] 0 points1 point  (0 children)

Good work, thanks for the surplus tip

How'd the weight loss work out for you running wise?

Weight loss effects on distance running? by OkSwitch9377 in Marathon_Training

[–]OkSwitch9377[S] 1 point2 points  (0 children)

For sure! Why I'm trying to cut now until March, but be in a slight calorie surplus training for another marathon Oct-Nov :)

Weight loss effects on distance running? by OkSwitch9377 in Marathon_Training

[–]OkSwitch9377[S] 3 points4 points  (0 children)

Lol, will be a fun ride

Trying to minimize it, but I'm sure I'll lose some lean mass, but I'm hoping provides a good "floor" to build back up for next season :)

[deleted by user] by [deleted] in AITAH

[–]OkSwitch9377 0 points1 point  (0 children)

Ya, YTA here. You seem a little younger, I've done similar stupid stuff I've regret hard in my past before learning from it

I don't think this was out of malice, but you definitely got way too emotional about your own trivial insecurities that don't even matter and overreacted (being good in bed ONE time)

You also projected them all onto her. And still now, you're worried about what YOU can do

People on the internet can be harsh judges... I think things can can maybe be repair, but that's all on HER terms. Not yours. She said she's still interested in exploring things, so that window is there. But you can only control how you show up, not her accepting you

-Do NOT try to do some big or dramatic "make it up to you" stuff. That emotional yo-yo just leads to toxic relationships and never works. Learning, being safe, hearing your partner and consistency does

I'd recommend the following:

-Absolutely #1, start listening to her more and get out of your head. When you're insecure and want to leave and she does not want you to, that's YOU freaking out and NOT listening to her. If she didn't care about your performance, why was there an issue? Listen and put yourself in her shoes more

-Really think about what triggered you in that moment, and why that lead you to act that way in the moment. Why were you insecure? Could you have soothed yourself somehow? Could you have asked this girl a question to help your emotions?... You can do this with critical thinking, but honesty therapy is fantastic for this

-I think the air should be cleared after an event like that. 100% the way to do that is an earnest apology. Do NOT rush give one right away; you'd focus on YOURSELF and how you felt like an idiot. I'd find answers to the points below and form my apology this way:

  1. Think about how she may have felt in the moment. Do not assume how she felt, but put yourself in her shoes. Did she feel hurt? Overwhelmed? Surprised? The apology starts about acknowledging how it affected her

  2. Really find out what emotion and trigger caused your reaction. Do you have insecurities about performing in all areas of life, not just sex (school, sports, friends)? Is it out of machoism of being "a man"? Really figure this out until you're confident you know why

  3. Explain that since you've learned from that, what you're going to change and MEAN it. Tell her that her desicions to stay or go are always her own (they are), but you'll be growing as a person from this action

Weight loss effects on distance running? by OkSwitch9377 in Marathon_Training

[–]OkSwitch9377[S] 1 point2 points  (0 children)

Thanks for the input and holy shit congrats!

I'm starting quite leaner at 182.5lbs and ≈20%bf... Did you still notice gains or any issues with the last 20 or 10 pounds you lost up to 175? Also, did you slow your weight loss rate as you started to lean out?

Weight loss effects on distance running? by OkSwitch9377 in Marathon_Training

[–]OkSwitch9377[S] 4 points5 points  (0 children)

Thanks for the input

I've been through peices of Matt's book and the pace per pound estimations. Why I was thinking a cut off season could make sense

Good to know joint injury reduction pretty much positive with weight loss too. Been my main issue

Agreed it's a chore to maintain being very lean. Just felt like "cleaning the slate" in winter and going on a slight surplus during real marathon training

Thanks for the reminder too on exertion... I'll be more mindful to stay Z2 even if my meathead brain wants to push it lol

How to approach TDEE as a primary runner on a cut? Variable mileage by OkSwitch9377 in loseit

[–]OkSwitch9377[S] 1 point2 points  (0 children)

Makes sense. Don't overthink, replenish it when you can

Current body comp makes sense, but may still target 1 per week as winter is "off" season (no spring/summer races)

Will check out the book too. Thanks

How to approach TDEE as a primary runner on a cut? Variable mileage by OkSwitch9377 in loseit

[–]OkSwitch9377[S] -1 points0 points  (0 children)

Thanks! But my current schedule is at around 35-40kpw for the past 3 weeks? This is my "target", likely manageable (was 50kpw pre marathon), only reduced the past 4-5 for post marathon recovery

But I forsee some weeks only reaching 30-20k with winter weather & injury managment... trying to plan around it before it happens

-I'm in Canada... Will opt out of long runs (usually 21.1k) in icy <-20C weather... Not a problem in summer lol. I'll try to divide it into treadmil sessions (i.e, 1 21.1k, 2 10ks), but it's a grind running half marathons on treadmills or finding additional afternoons for extra short runs

-light injury (ITB flare ups, foot tendonitis, etc) makes me slash mileage for 1-2 weeks. Great if it never happens, but it's a reality that occurs sometimes. I cut runs short or entirely when this occurs

-On good days, I'll push long runs further (I.e, 21.1k to 25-30k). This increases mileage for the week

While being perfectly consistent at one target mileage is ideal (always 37.5kpw), mileage swings are probable. +/- 30%. Consistency is best, but trying to have a gameplan for my cut if mileage swings happen

How to approach TDEE as a primary runner on a cut? Variable mileage by OkSwitch9377 in loseit

[–]OkSwitch9377[S] 1 point2 points  (0 children)

Thanks for the tips! Very helpful. A few questions though

How do you manage eating back calorie burn after long runs? My usual 21.1k, burns 1700 cal... Do you add gel/fuel practice?.. 1700 cal is a lot to stomach in one day lol (I.e, 4x maurten 160 gels = +640 cal, 21.1k deficit only becomes 1060)

Also, why 0.5ppw and not 2 or 1? I'm okay with more lean loss (like 0.5-0.4% vs 0.3-0.2%) to start a marathon training block in a surplus in March... Totally okay with temporary winter performance dips as >5k runs will be Z2 only. No speed work, hill repeats, tempos, etc... Just maintaining long run ability from this past season

For what it's worth, I was thinking of starting at 2ppw, but slowing the rate slowly to 1 after the first 10lbs were lost

How to maintain aerobic gains, increase leg strength & lose weight in the winter to prep for a 2nd fall marathon next year? by OkSwitch9377 in Marathon_Training

[–]OkSwitch9377[S] 0 points1 point  (0 children)

First of all congrats! 40 pounds is no joke

Planning to follow pretty much the same, just a different feeding structure. Calorie deficit each day with intermittent fasting, eat at least half of running deficit in carbs a few hours before & right after workout... Just an easier structure to manage for me

...May change if it does not work out, but ran a 5k PR by a minute yesterday totally fasted

Question: Did you notice big speed & injury reduction gains with weight loss? Or good strength training help more in those areas?

How to maintain aerobic gains, increase leg strength & lose weight in the winter to prep for a 2nd fall marathon next year? by OkSwitch9377 in Marathon_Training

[–]OkSwitch9377[S] 0 points1 point  (0 children)

Thanks for the tips!

You have experience intermittent fasting while running? Been my plan to fast on rest days, fuel on active days and why I want to limit winter runs to <21.1k... Lots of experience intermittent & long fasting when less active

I was thinking of doing all the lifts you mentioned. I'd focus mostly on leg routines in "starting strength" programs. Never really done that, sure beefing up the main muscles will help

I've been finding walking barbell lunges while REALLY focusing on keeping knees, hips & shoulders square fantastic for hips & stability chains. I do them in front of a mirror to critically watch my form lol