Training log

33.6km running and 130km cycling.

Basically two weeks off running. Will run more and stop cycling.

Not disciplined enough to lose weight by force right now and not really in the mood.

So failed to do so this week.

Why am I even try to lose weight anyway? Because I think that it isn't a bad idea to lose some unnecessary fat before going to high mileage. Maybe I should just stick with around 80km for now until I get to at least 62kg by slowly losing weight.

55.5km of running this week with some strides and uphill running.

Really not motivated for some reason and will need some discipline to run more.

Left ankle is fine now but still have issues with right hip sometimes.

81km @4:50 min/km. One 75min, one 90min run.

Feel fine during workouts and after them but overall energy levels are low.

LowCarbTestRunner wrote:

94.6km @5:38 min/km pace, all very slow.

Still issues with right side of my hip as well as left foot since Friday.

Focusing on weight loss. Average daily calorie intake for the week was 1793. Will try to cut down to max. 1500.

Eating only mackerel, salmon, eggs, ground beef, beef liver, butter, beef tallow and homemade bone broth.

Don't feel hungry most of the time but energy levels are quite low. Let's see if I manage to get down to 60kg without an injury. Scale showed 66kg this morning.

Speaking with concern here. I hope you have added more diversity to your diet since this post - it's really tough to pick a perfect 8 foods that will cover all your bases. Weight is only one part of overall health. If my choice came down a) carrying an extra 3kg on my body or b) following a prescriptive weight loss plan that contains zero plant products with unknown side effects, I would choose the extra weight.

This restrictive diet can be followed only for a short time, then what? If no long-term, sustainable nutrition strategies are implemented, you'll just eat what you did before? A typical diet resumes, and the body re-equilibrates to it. Without plans for permanently changing your diet, the yo-yo effect is the only way things can go.

I strongly advise you to focus on nutrition, not intermittent dieting. Overhauling the way you eat over the long run will allow you to stick to a sustainable nutrition strategy, and your weight will gradually stabilize at the correct value for you. Ping-ponging on and off of diets is simply a way to gain and lose weight. On top of that, you'll typically feel less-than-stellar during the dieting periods, and you won't even have time to take advantage of the energy you have during the non-dieting periods before your body changes. As is often the case in running, it's consistency that wins out in the bigger picture, not a quick shortcut.

Thank your for your concern. But did mention 2 weeks ago that I already stopped with the high caloric deficit by increasing fat(butter) intake but I actually decreased the variety by cutting out out bone broth, eggs and substituted ground beef with beef heart.

I actually plan on trying the carnivore/keto diet for like 6 months(until October) and if I feel better by then I'll continue if not I'll introduce plants. But to me it's not restrictive and I enjoy the food. Also I think each diet might have unknown side effects for each individual.

At this point I think my body might still be inefficient at utilising fat.

Basically feel fatigued since the Monday following the cross run, so might be a long lasting effect of over training combined with almost 0 carb/change in diet? Maybe even coronavirus?

Bottom line for me is as long my body is recovering from injuries(no hip/ankle pain anymore) and I can run I'll continue even though I admit that my academic performance is suffering.

I hear ya, don't want to be telling you what to do. I gotta ask though - how far are you willing to go for weight loss? You already have low energy and your academic performance is suffering. I can't imagine your runs have been confidence-builders in the midst of that, let alone enjoyable. At what point does weight loss take a backseat to the quality of your life and your runs? I've been there, and it was hard to admit that my weight had become The Only Thing, and I was sacrificing huge chunks of joy for it.

Well my runs are actually the most enjoyable part of the day once I get myself to run because then I get energy and after the run I still have energy for 30min or so :D

Since two weeks I had positive calories mainly to see if my energy levels increase, gained like 1.5kg back yet didn't feel better (although no pain in ankle and almost no pain in hip)

So I will continue my weight loss journey.

Don't know what to say really because I guess you are right but I'm too stubborn and hopefully I won't embarrass myself by a second yoyo. But I'm more confident now since my body feels fine. For the mental part I just have to be disciplined and get work done.

You went calorie-positive but you did not add variety to your diet. I suspect the culprit is in the things you are missing altogether (macronutrients and micronutrients), not in the sheer amount of calories you ingest.

You are drawing a line where there is none: your body feels fine, but your mind is unfocused and sluggish. Your mind is made up of body organs and chemicals, and your state of mind is definitely something to consider when evaluating your training. The body is a complex system, and often signals and warnings can show up in weird places, especially when dealing with tricky stuff like energy systems and hormones.

Pain in my ankle for a few weeks I could deal with and monitor, but something like chronic low energy levels would worry me. If I saw that for more than a week or two, it would definitely be on my radar as a training issue, and fixing the problem would become my number one training priority. I've tried doing it the other way around. In the long run, I know I won't perform better as a runner if I try to run through a complicated mind-body issue like low energy or brain fog...I'll just dig myself a deeper hole to climb out of.

I'll leave you alone now haha. You've heard what I have to say and you've been a sport - not the way most people act on an internet message board :)

Mon: 11km @5:09/km 192m elev

Tue: 8,9km @5:09/km

Wed: 12.1km @5:33/km 240m elev

Thu: 8.3km @5:27/km and 5.9km @5:16/km

Fr: 17.6km @5:13/km 333m elev

Sat: 3x3min T /w 1 min break and 5.6km @5:10/km double

Sun: rest

Week summary:

75.9km @5:14/km 909m elev

Donated blood on Monday so didn't want to push pace this week. Tried it once on Wed uphill and felt really bad. Sat T run was ok though.

Had GI issues since Thu. thats why I did double and Fr long run was a dumb idea...

Future plan :

I thought about what "speaking my mind" said and I think its good for me too first feel good before losing weight. However won't change my diet yet but add some dairy, eat 3k kcal/day and go from there.

I think I'll stay at 75km-85km /week and do 1x hill reps, 1x tempo and one long run of 90min-120min. Once I feel better I might go up to 100km /week.

What are you doing for electrolytes? Making ketorade? Have you checked out ketogains website and subreddit?

Ketorade: Mio flavoring (lemonade is best), 1/2 tsp lite-salte, 1/2 tsp salt, water, ice, sip throughout day

ketorade wrote:

What are you doing for electrolytes? Making ketorade? Have you checked out ketogains website and subreddit?

Ketorade: Mio flavoring (lemonade is best), 1/2 tsp lite-salte, 1/2 tsp salt, water, ice, sip throughout day

Don't forget magnesium 250-500 mg/day, back off if stool gets loose.

Yup. I just assumed most everyone is taking a ZMA. Others crush magnesium and add it in.

Ye, I won't take any supplements. Any diet that needs supplements is just bad.

My last few weeks:

04.05. - 10.05.: 13.8 km, 5:27/km no Q session

11.05. - 17.05.: 81 km, 5:13/km, 1100m elev

Q sessions:

3x5min T /w 1min jog

18.05. - 24.05. : 141km, 5:21/km, 1600m elev

Q sessions:

10x 30s uphill sprint /w 1min downhill jog

3x5min T /w 1min jog

25.05. - 31.05.: 154.5 km, 5:13/km, 1500m elev

Q sessions:

10x 30s R pace /w 1min jog

5x3min M Pace /w 1min jog and 5x3min T Pace /w 1min jog on the same day

19km @ 4:45/min

Plan is to work towards

https://www.letsrun.com/forum/flat_read.php?thread=9910271&page=1

.

Maybe cut long run.

No issues with my body although couldn't quite finish the 2nd T workout due to issues in my right calf in the last rep which went away next day. Also still pain in the right hip if I lay too long on it.

Will do 400m-3000m trials in the next weeks.

Focusing on running, less on weight. Also found out I'm 177.5cm instead of 176cm.

Feeling good overall when 65kg-67kg. If there will be a competition I'll try to get down to 63kg.

Included fruit and rice. Also some occasional junk. Feeling good as long as I avoid nuts lol.

eyyyy! YOU BACK?

Ye, have found motivation back. Can't keep up with your consistency!

Didn't want to post until I was sure that I'd be consistent again. Somehow posting my weeks puts stress on me :(

I think now that it was bad hydration or at least a big part.

Did my "400m" run today. Was a 500m+ run in 1:35 around a pond. Didn't run hard enough. Will try again until under 1:20 or at least I feel as much pain as I did in my 400m TT last year.

Q sessions:

- 2x (AM:5x3min T /w 1min jog + PM: 4x3min T /w 1min jog)

- 500m + 4x30s R /w 1min jog

90km until know, will do two easy runs today and tomorrow. So maybe 100km this week.

I run the AM T too hard, should change that.

Will limit myself to 7h of running a week. Goal for this year was and is to run around 4000km and I'm already ahead of pace.

Again feel good so the cut isn't because of an underlying issue. Just think its smart to cut back when feeling good rather then being forced to do so. Also more time for uni :)

Didn't do more runs last week. Too lazy.

Q sessions:

Tue: 2.4km in 9min from M to H + 4x30s R

Thu: 3x 3min T /w 1 min jog

Sa: 11x30s uphill /w 1min downhill

So: 16.4km with 6.4km @4:10/km avg including M-H + some strides

Total: 87km in 7:10h (4:56/km avg Pace), 900m elev.

Thu suffered probably because of a longer faster run on Wed. Still need to learn to pace right tho.

Some strides included.

Stopped counting calories/macros. Currently 1-2 kg(67-69kg) heavier but seems like mostly water.

Must say that I'm bit disappointed with the lack of improvement.

Q sessions:

Tue: 5.7km progression, M-H, 4:09/m average + some strides

Thu: 4km progression, M-H 4:05/km average + 4x30s R

Sa: 8x30s(0.15km - 0.16km) /w 1min jogl

Su: 17km @4:32/km with 7min T-10k pace

Total:

84km in 7h (5:00/km) with 622m elev

Thu run was very hard towards the end.

Sore legs until Sa.

Long run felt very good.

More or less as the same week.

This week will be more mileage. Currently at 63km, lets see.

Q sessions:

Tue: 18km @4:30/km /w 1 hour @4:20/km + strides

Thu: 21km @4:50/km /w 1 hour @4:32/km + strides

Sa: 8x30s R /w 1 min jog

Su: 23km @5:10/km /w 320m elev

Total:

174km in 15:14h @5:15/km /w 1500m elev

The speed of the R reps is somewhere between 2:50/km and 3:20/km. GPS sucks. Longer faster runs weren't even paced, according to gps up to 3:45/km but overall quite slow.

Legs feel a bit sore starting Sa. and got one small blister but everything else is fine.

Will take 1-2 days off.