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Running ERA |OT| Off the couch into a new ERA

Oct 27, 2017
736
It's been a jump (and still got another 15ish k run to do on the weekend) but needs to be done! Just hoping don't get an injury!
How big is the jump compared to previous weeks? Hoping to not get injured is fine, but there's evidence that big increases in mileage CAUSE the injuries to happen, through over-exertion and fatigue. Please be careful with your body!
 
Oct 27, 2017
889
Paris
On top of risking injury you're also probably at risk of not getting enough carbs/nutrient, if you increase volume food should follow suit but your body might not be ready to ingest a much bigger amount suddenly, it needs to adapt as well.
There are ways to alleviate that like taking high quality calories food (nuts are the best), going for vegetables/fruits smoothies because it's much easier to drink than eat and of course try to eat almost the whole day (breakfast, 10AM snack, lunch, 4PM bgger snack, dinner).

It's super confusing at first but dramatically needed when putting high mileage weeks.
 
Nov 6, 2017
720
How big is the jump compared to previous weeks? Hoping to not get injured is fine, but there's evidence that big increases in mileage CAUSE the injuries to happen, through over-exertion and fatigue. Please be careful with your body!
Goal is 30k a week, but have been around 20k for a while I guess.
It's the cycling that's new.

On top of risking injury you're also probably at risk of not getting enough carbs/nutrient, if you increase volume food should follow suit but your body might not be ready to ingest a much bigger amount suddenly, it needs to adapt as well.
There are ways to alleviate that like taking high quality calories food (nuts are the best), going for vegetables/fruits smoothies because it's much easier to drink than eat and of course try to eat almost the whole day (breakfast, 10AM snack, lunch, 4PM bgger snack, dinner).

It's super confusing at first but dramatically needed when putting high mileage weeks.
Yeah, to be fair I think it's this that has got me. I felt like complete shit yesterday. Like legs were tired, which I expected, but the rest of me just felt like I'd been hit by a bus.

I think I'm going to have to go the smoothy route, especially in work.... the runs / cycles into work are about 20k and set off around 6am, so can't eat before. So having a smoothy waiting for me in work would be a good thing.
 
Oct 27, 2017
736
Goal is 30k a week, but have been around 20k for a while I guess.
It's the cycling that's new.
I really don't want to discourage you, running is great, but even just the workouts you posted from this weeks are 45 kilometers, plus you have another 15k planned for the weekend? You cannot go from 20 to 60 kilometers a week without injury and serious nutritional issues. I run 50k a week now and basically eat all day, it's insane you cannot prepare for it, you have to gradually get used to the stress the miles put on your body.
I'm not trying to tell you how to live you life, but Please be mindful!
 
Nov 6, 2017
720
I really don't want to discourage you, running is great, but even just the workouts you posted from this weeks are 45 kilometers, plus you have another 15k planned for the weekend? You cannot go from 20 to 60 kilometers a week without injury and serious nutritional issues. I run 50k a week now and basically eat all day, it's insane you cannot prepare for it, you have to gradually get used to the stress the miles put on your body.
I'm not trying to tell you how to live you life, but Please be mindful!
:) I know and it's all sensible stuff you're saying, thank you
 
Nov 6, 2017
720
I really don't want to discourage you, running is great, but even just the workouts you posted from this weeks are 45 kilometers, plus you have another 15k planned for the weekend? You cannot go from 20 to 60 kilometers a week without injury and serious nutritional issues. I run 50k a week now and basically eat all day, it's insane you cannot prepare for it, you have to gradually get used to the stress the miles put on your body.
I'm not trying to tell you how to live you life, but Please be mindful!
Also, when you say you eat all day? What kind of things?
Need suggestions
 
Oct 27, 2017
736
Also, when you say you eat all day? What kind of things?
Need suggestions
It's not so much about what you eat, it's about how much. For example for my longrun on Monday (16k) my watch calculated 1700 kcal burned. So I need to consume almost double of my normal intake to just stay at my current weight. If your run into work and that run is 19 kilometers, a smoothie won't cut it. Those have how much? 500kcal max? So you need to eat more to not feel like crap everyday. There's a lot of cookbooks made for runners, you can also find a lot of recipes on Google. The most important thing is to eat more!

Edit: Disregard most of what I said. Fisico's answer is a lot better!
 
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Oct 27, 2017
889
Paris
Calories are not the only thing you have to look at, sugar based food are empty calories it might help in the very short term but shouldn't ever be used in the long term.

Running 50-60k/week lately my daily eating habit is like this

Morning : Breakfast, big bowl of plain oats with almond milk and some fruits mixed with (could be apple, pear, pineapple, kiwi...), also a half glass of orange juice AND some plain 0% yogurt occasionally
After run : A small whey protein shake (probably 7-10g range with 35cl of water)
Lunch : It's all you can eat on the vegetables end, my plate is full, also carbs pasta/rice usually, and non fatty fish or white meat, plain yogurt a small bread and fruits (not fresh unfortunately, pineapple, apricots, melon, mango...). I eat slightly more of everything the days I run
4PM : A banana, 30-50g of various nuts AND something additional the days I run (usually home made cakes or one bought with additional minerals/vitamins)
Dinner : At home so always better, always some bread, often vegetarian dish with plenty of carbs vegetables and vegetal source of protein, might have some cheese occasionally and always try to eat some fruits once again preferably one I didn't eat earlier today

On week-end I vary my breakfast by eating other kinds of cereals and light bread with nuts butter.

Basically : lots of vegetables fruits, protein through vegetables and white meat/non fatty fish (I eat red meat/fatty fish maybe once a week?), nuts every day, lots of different sort of carbs throughout the day. Zero sugar based food, zero alcohool (I never liked the taste so it's not hard at all) as few as possible transformated fatty based foods.

I don't really trust my watch about calories burned as it's mostly based on the cardio which is often wildly inaccurate, I mostly trust how I feel how hungry I am, how much I train and of course check my weight daily (currently hovering at 63kg being 178cm tall)
 
Oct 25, 2017
72
I've been getting into a habit of running around my uni (at 6-8 pm because I found that temperature really affects my stamina) which is about 5 km with a lot of incline (there's 1 super steep incline right at the end if you go clockwise and a lot of small incline otherwise), is it normal for me to take a break every 1km, or is it a habit I have to get rid of in order to work out efficiently?
 
Oct 28, 2017
2,380
I've been getting into a habit of running around my uni (at 6-8 pm because I found that temperature really affects my stamina) which is about 5 km with a lot of incline (there's 1 super steep incline right at the end if you go clockwise and a lot of small incline otherwise), is it normal for me to take a break every 1km, or is it a habit I have to get rid of in order to work out efficiently?
You'll improve your stamina enough soon that you'll be able to stop at further and further gaps apart where you won't need to stop, eventually. I wouldn't see it as a bad thing.
 
Oct 27, 2017
736
I've been getting into a habit of running around my uni (at 6-8 pm because I found that temperature really affects my stamina) which is about 5 km with a lot of incline (there's 1 super steep incline right at the end if you go clockwise and a lot of small incline otherwise), is it normal for me to take a break every 1km, or is it a habit I have to get rid of in order to work out efficiently?
Try to slow down your running and don't stop completely but continue walking when you're struggling to run.
 
Oct 27, 2017
736
Had a 70k week, due to my last longrun slipping to Monday. I feel pretty good though, maybe the legs are a bit heavy. I'm really looking forward to starting the 5k plan in the middle of April to finally get some speed into my legs. Base work is important, but it can be excruciatingly boring to plough through general aerobic miles. Looking forward to tomorrow's rest and Saturday's park run premiere, sub 19:30 should be possible.
 
Oct 25, 2017
3,657
Did a 32k yesterday - we had 22°C outside, and everyone and their moms (literally...) went out on a stroll, bike ride or run.
Finished with an average of 5:15/km (didn't overpace, yay!) and felt a lot better after i was done this time around. I.e., i could actually have a bite to eat afterwards and didn't need to take a nap because i was so nauseous.
(I took 2 gels yesterday... maybe that helped. The gel thing's totally new to me...)

Seeing how the Marathon is 20 days from now, that should have probably been the longest training run for me before the event, right? Like, i should do maybe one 20k the next two weeks and some intervals, right - but not increase my weekly mileage any more.

At least that's what i took from skimming a whole bunch of marathon training plans.

Also i'm very close to reaching my race weight - which will make me have dropped 4kg since late January.
 
Oct 27, 2017
736
Did a 32k yesterday - we had 22°C outside, and everyone and their moms (literally...) went out on a stroll, bike ride or run.
Finished with an average of 5:15/km (didn't overpace, yay!) and felt a lot better after i was done this time around. I.e., i could actually have a bite to eat afterwards and didn't need to take a nap because i was so nauseous.
(I took 2 gels yesterday... maybe that helped. The gel thing's totally new to me...)

Seeing how the Marathon is 20 days from now, that should have probably been the longest training run for me before the event, right? Like, i should do maybe one 20k the next two weeks and some intervals, right - but not increase my weekly mileage any more.

At least that's what i took from skimming a whole bunch of marathon training plans.

Also i'm very close to reaching my race weight - which will make me have dropped 4kg since late January.
Congrats on the run. Fwiw Pfitzinger has the longest long run in my half marathon plan 21 days before the race, so you seem to be right on track.

How did you figure out your goal weight? I've been thinking about that for a while, especially since I'm building muscle in the gym, which is probably not helping my running.
 
Oct 25, 2017
3,657
Congrats on the run. Fwiw Pfitzinger has the longest long run in my half marathon plan 21 days before the race, so you seem to be right on track.

How did you figure out your goal weight? I've been thinking about that for a while, especially since I'm building muscle in the gym, which is probably not helping my running.
"slightly below my feel-good weight" :D
I'm 1.75m, i usually hover around ~67kg; 69kg is what i hit around after the Christmas holidays, and when i'm pulling the emergency break on candy and late night snacks;
65kg is around as low as i wanna go.

I have a Spartan Race coming up in May, so after the Marathon i'm gonna focus on building up more muscle mass again. (But I'm also trying not to lose any muscle mass in my core and arms while i'm losing those extra kilos)
 
Oct 27, 2017
736
"slightly below my feel-good weight" :D
I'm 1.75m, i usually hover around ~67kg; 69kg is what i hit around after the Christmas holidays, and when i'm pulling the emergency break on candy and late night snacks;
65kg is around as low as i wanna go.

I have a Spartan Race coming up in May, so after the Marathon i'm gonna focus on building up more muscle mass again. (But I'm also trying not to lose any muscle mass in my core and arms while i'm losing those extra kilos)
I'm slightly taller than you (1,80) so that would put me in the low 70s for weight? I'm currently hovering aroung 77-78 and looking to put on maybe 2-3 kg of muscle for summer. I'll need to read more about weight loss while training to decide whether it's possible for my goal race in October.


Spring is here! Leaves, flowers, it's so amazing to see colour returning to the world. Ran without a long sleeve today (only arm sleeves Kipchoge style) and it was pretty comfortable. What a great feeling after the long and grueling winter.
 
Oct 25, 2017
3,657
I'm slightly taller than you (1,80) so that would put me in the low 70s for weight? I'm currently hovering aroung 77-78 and looking to put on maybe 2-3 kg of muscle for summer. I'll need to read more about weight loss while training to decide whether it's possible for my goal race in October.
There's no science behind it, really. - It's just "try to carry the least amount of non-run-relevant weight across those 42km" (while not becoming needlessly lanky)
 
Oct 27, 2017
889
Paris
The ideal weight vary for every person and depending on your objective.
If you're focusing 100% on running then you certainly don't need bulky heavy muscle in your upper body, but visually/functionnaly that might not be what you're looking for, still better than cyclist though since we do need a minimum amount (pro cyclist body are scary to look at), if you want to maintain some muscle mass then triming the fat is where you usually head.

I'm 178 63 and if I was 100% focusing I could maybe shave a couple kg of fat max, I could probably shave 1kg of core muscles too but that could be harmful for performance (arms help to propel you forward, abs are essential to keep the body steady)

To give a rough idea, here are where some pro marathonian stand
- Galen Rupp is 180cm 61kg
- Suguru Osako 170cm 52kg
- Mo Farah 175cm 58kg
- Kenenissa Bekele 167cm 56kg
- Eliud Kipchoge 167cm 56kg
- Dennis Kipruto Kimetto 171cm 55kg
- Hassan Chahdi 169cm 56kg (current best french marathonian runner)

But they are the top of the top and most likely had some kind of predisposition for long running distance from the start, for 180cm tall people a lot of them probably shouldn't ever try to reach Rupp's weight due to health concern.