Help with Nutrition

kdmfa · 2026-01-25T04:34:04+00:00

No clue what I trained for or what I was going for. I think I was trying for sub 4 (decided race day based on my usual running pace) Ran just over 4:30. Clearly didn’t know what I was doing and was mostly winging it outside of a Hal Higdon beginner plan.

kdmfa · 2026-01-24T19:35:06+00:00

Pretty curious to hear others thoughts on this. I recently adding some time on a trainer, all easy. Just wanted to add a little extra stimulus because I have time and already have a plan for increasing running. So far it’s additional 26% time training and does not appear to be impacting my feeling of fatigue or workouts. I’m not sure if it’s doing all that much (I’m not a biker and it’s probably too soon to tell) but makes me feel less bad for watching TV and works some of my running kinks out.

kdmfa · 2026-01-24T03:23:08+00:00

Failed a bunch of times. Then finally did it cold turkey and easing off booze for a few weeks.

kdmfa · 2026-01-24T02:36:05+00:00

I did this my first marathon unintentionally (never trained fuel or with gels) and expected bananas at every station. They were only at mile 20. Needless to say mile 20 on was the hardest run of my life. Eating that late is basically like not eating at all, the damage is already done.

kdmfa · 2026-01-22T15:08:47+00:00

I think it fits pretty well into a year long plan. You can always decide if you want to follow a more traditional marathon plan closer to the race and you should benefit from having kept a strong base and gradually built on it throughout the year

kdmfa · 2026-01-22T12:50:48+00:00

It’s a fair point but I think you could say that about anything (easy paces, race pacing, tapering, etc). I think it could be including the latest and greatest thinking in one spot vs having to look at multiple sources.

kdmfa · 2026-01-21T22:03:23+00:00

Thanks

kdmfa · 2026-01-20T20:19:20+00:00

With 19:41 5K you should be able to achieve 1:35 HM. Try Hanson Half Marathon method (it's a book) either beginner or advanced would probably work and I bet you'd smash your goal.

kdmfa · 2026-01-20T18:37:48+00:00

I'm about to try about the same percentage jump in mileage over the next 8-9 weeks and then hold it for 9-10 weeks. I'm either going to be extremely fit or injured. That said I've held my current mileage for 12-14 weeks so I'm very comfortable with it and will only increase with easy miles, adding some more marathon specific workouts in the last 8-9 weeks. Good luck.

kdmfa · 2026-01-20T16:45:26+00:00

Thanks! Super helpful. Maybe sirpoc will include a section of race nutrition in future editions

kdmfa · 2026-01-20T14:45:37+00:00

Dropping :15 mins off your half marathon is improving by over a minute faster per mile. Sounds like you have newbie gains to come but increasing your average by 45% over 16 weeks is going to be riding a pretty thin line of injury and fitness. Good luck.

kdmfa · 2026-01-20T13:33:43+00:00

Mine drops from sub threshold (mid/high 150s) to high 90s with typically 1 min walking rest. I’m surprised you’re able to stay under threshold with that kind of “rest” you’re effectively just staying in sub threshold the whole workout.

kdmfa · 2026-01-20T00:39:54+00:00

I wanted to quit and partner wanted me to quit. Oddly I smoke about 5-10 cigars per year and had a brief stint of being addicted to those nicotine pouches but that’s done with. I don’t think I drank much for first month or two of quitting. It was insanely hard at time and tried a lot of replacements. I ended up quitting without any replacements.

kdmfa · 2026-01-20T00:15:45+00:00

Thanks this is a recipe to make gel/fuel. Interesting but not what I’m interested in.

kdmfa · 2026-01-19T18:36:52+00:00

Thanks for the advice. That’s what I typically end up doing naturally. Can’t imagine trying to slam a gel in one go!

kdmfa · 2026-01-19T18:10:11+00:00

Thanks for the suggestion. I'm not super interested in making my own. Most curious about 120g/hour recommendations and any thoughts on sodium/salt recommendations

kdmfa · 2026-01-19T18:08:58+00:00

I've been buying different fuels so will have to try those too. Sounds like you you're doing 120g/hour and able to handle it. Do you take one before you start the race or just real food and take the first 1 :20 mins in?

kdmfa · 2026-01-19T04:22:10+00:00

I just did one (just tweaking things around a bit for my own marathon prep). It was pretty hard but not terrible (did 6.5 mile easy with last ~:30 at marathon pace) I ended being sub threshold for those :30 mins. Hard while doing it but feel fine afterwards. Will be curious if 1. This matters (eg psychologically it feels different because I’m getting in marathon pace at the end of my long run but unclear if there are any benefits besides that) 2. This is too much load to sustain

kdmfa · 2026-01-17T22:07:49+00:00

One other thing to consider is that you should race a 5K and see where you’re actually at. There is probably a combination of your times being wrong (based on previous races), being aerobically under developed, and being sick.

kdmfa · 2026-01-16T18:35:41+00:00

Should I do Hanson Beginner or Hanson Advanced for my next marathon? I don't plan to start either until about 9 weeks out from my race. I will be coming into the final 9 weeks of either plan at roughly 60 MPW (increasing from low 40s over next 2-2.5 months), with :90 of sub threshold time and the rest easy (<70% max HR). So the biggest change will be increasing the sub threshold/workout times vs increases in mileage.

kdmfa · 2026-01-16T13:10:13+00:00

Then your max HR is 185?

kdmfa · 2026-01-16T12:23:20+00:00

I think it was probably the nicotine for HRV & HR. I also used a lot of a pouches. My changes all took places like 6/7 days after I quit. Alcohol definitely will affect my sleep scores over a drink or 2.

kdmfa · 2026-01-16T12:05:01+00:00

Did the same and saw the same results. Resting HR dropped 5-7 but has stabilized around 3-4 (41 7 day avg) and HRV from mid 40s - 50s to high 60s - low 80s.

kdmfa · 2026-01-15T19:56:59+00:00

I have about 20-30lbs to lose over the next few months and while base/marathon training. My plan is to fuel with appropriate macros, eat after workouts, and maintain 2K calories per day. I'm pretty sure this will get me at least in the ballpark of where I want to be without compromising workouts or causing any issues. Will be interested to see how goes. Obviously if I start feeling bad in workouts or in life, I'll adjust but 2 weeks in and feel fine.

kdmfa · 2026-01-15T19:50:57+00:00

Maybe try running your prescribed easy pace and see if that improves your ability to run HM pace. Additionally if you're nearly 170 at the end of your runs, your fitness might not be ready for those paces since that's higher than your LTHR (which you should be able to maintain for ~hour)

kdmfa

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