Train to the first sign of fatigue, not the last
When you consider these standards, the volume that Alex was able to build to – ~100km swim weeks, with Every. Single. Stroke. perfect is remarkable. It’s one thing to do big volume, it’s another to do big volume with perfect control and technical perfection. But that was the standard. Anything else was unacceptable.
So, the goal is get miles at low intensity to go faster
Go to like Z1 / Z2
I tend to get sore easily, so I end up doing more Z1, but if you train already the hours you want to train, you can execute your workouts well, etc. – I would not think that you need to run slower. If you do want to run more, and are struggling to do so, then maybe running the easy runs even easier, can help (as it did for me)
Dude. This is it. It is becoming real.
Half marathon coming up too
This dude seems to have been too aggressive. I might be in the same boat.
I do think I might be over training.
This says to not do interval training
Drop the intervals, increase the mileage. IMO A good base for maintaining fitness is 25-30mpw. If you're much below that, you just don't have the aerobic base to support what you're trying to do.
My Z2 pace was a 13/min mile when I was running marathons and ultras. It's not a big deal to be slow. Go run easy for a long time and find a way to enjoy yourself. If you're just in this to be really fast and you don't have the patience for being new, you're just gonna be disappointed.
Maybe increase the mileage to break the plateau....
Forget interval training. Run in zone 2 during all of your runs. Slowly increase your weekly mileage (max. 10% per week). Do this for 3 months then report back.
Stress has ability to rob anybody from running progress. It is possible to get your blood/urine/saliva tested for cortisol levels.
They say “listen to your body”.
But the body is lying and trying to hold on!
https://www.latimes.com/science/sciencenow/la-sci-sn-weight-loss-hunger-20180202-story.html
Losing weight does not destroy fat cells, but rather reduces their size. Fat cells, also known as adipocytes, store triglycerides (fats) which can be broken down for energy when needed. When you lose weight through diet, exercise, or other means, what essentially happens is that the fat cells shrink as they release their stored triglycerides to be used as energy. The number of fat cells in the body tends to remain constant in adulthood; significant changes in fat cell numbers are more likely to occur during childhood and adolescence.
Getting fat can both grow existing fat cells (hypertrophy) and create new fat cells (hyperplasia). Initially, when the body stores more fat, the existing fat cells expand in size. However, there's a limit to how much a single fat cell can store. Once these cells reach their storage capacity, the body can start to create new fat cells to accommodate the excess energy.This will be a multi year ordeal.
You are feeling hungry? Fine. It’s not starvation though. Get the edge off by drinking zero cal stuff, or low cal stuff. You are on a diet, right? On a cut. So, use that.
Your desire to eat food will be a problem. You need to be extra cautious about it, like a drug.
I feel amazing and secure when I can hear my own inner monologue. When I am in my own world and it seems like the world around me is fake. I am in that state now. And I love it.
There is a lot of stuff going on in my life. The stress has been ridiculous. You know if you know. But my mind is clear and in acceptance of everything. This is the core philosophy that I abide by.
You dont need to please anyone, make them feel good. Stay in your own mind and think about your body, your brain, your impact. Your plans. Other things are rarely relevant except for core family.
It really helps me remain centered. Just being in my own mind. I can hear my own thoughts.
https://old.reddit.com/r/RunNYC/comments/14sfa4r/first_time_marathon_runner_training
Be careful about overtraining
You need to get the body to be able to run for 6 hours continuously. Its a challenge.
Ironic that I haven’t lost any weight but I feel malnourished.
The blood tests show low iron.
Food is probably one of the most important things I need to figure out here.
There are some foods from Potassium and Magnesium list.
It seems to be all about nutrition. Potassium seems to be a possible issue. Maybe magnesium too.
| Food Item | Serving Size | Potassium %DV | Magnesium %DV | Carbohydrate Content (g) |
|---|---|---|---|---|
| White Beans | 1 cup cooked (179g) | 73.4% | 33.5% | 107.9 |
| Spinach (cooked) | 1 cup (180g) | 29.5% | 39.3% | 6.48 |
| Avocado | 1 whole (200g) | 28.5% | 15% | 17.0 |
| Lentils (cooked) | 1 cup (198g) | 21.5% | 18% | 40 |
| Dried Apricots | 1/2 cup (65g) | 22.2% | 8% | 40.95 |
| Swiss Chard (cooked) | 1 cup (175g) | – | 37.5% | 7.2 |
| Pumpkin Seeds | 1 ounce (28.35g) | – | 39% | 5 |
| Chia Seeds | 1 ounce (28.35g) | – | 24% | 12 |
| Almonds | 1 ounce (28.35g) | – | 19% | 6 |
| Cashews | 1 ounce (28.35g) | – | 21% | 9 |
| Black Beans | 1 cup cooked (172g) | – | 30% | 41 |
| Quinoa (cooked) | 1 cup (185g) | – | 30% | 39 |
| Dark Chocolate (70-85% cacao) | 1 ounce (28.35g) | – | 16% | 13 |
| Soybeans (cooked) | 1 cup (180g) | – | 22% | 10 |
| Whole Wheat Bread | 2 slices (56g) | – | 12% | 24 |
| Yogurt, plain, low-fat | 1 cup (245g) | – | 11% | 17.25 |
| Potato, with skin | 1 medium (173g) | 21.4% | – | 30.3 |
| Sweet Potato | 1 medium (130g) | 12.9% | – | 26.13 |
| Banana | 1 medium (118g) | 12.4% | – | 26.95 |
| Salmon | 3 oz (85g) | 10.4% | – | 0.0 (negligible) |
| Acorn Squash | 1 cup cubed (205g) | 20.9% | – | 23.99 |
| Beet Greens | 1 cup cooked (144g) | 38.5% | – | 8.4 |
| Coconut Water | 1 cup (240g) | 17.6% | – | 15.0 |
| Tofu | 1/4 block (81g) | – | 9% | 2 |
| Sweet Potatoes, canned | 1 cup (255g) | 15.5% | – | 58.1 |
| Rank | Food Item | Serving Size | Potassium Content (mg) | %DV for 3,400 mg Daily Intake | Carbohydrate Content (g) |
|---|---|---|---|---|---|
| 1 | White Beans | 1 cup cooked (179g) | 2,496 | 73.4% | 107.9 |
| 2 | Spinach | 1 cup cooked (180g) | 1,004 | 29.5% | 6.48 |
| 3 | Avocado | 1 whole (200g) | 970 | 28.5% | 17.0 |
| 4 | Acorn Squash | 1 cup cubed (205g) | 711.85 | 20.9% | 23.99 |
| 5 | Lentils | 1 cup cooked (198g) | 731.22 | 21.5% | 39.8 |
| 6 | Potato, with skin | 1 medium (173g) | 728.7 | 21.4% | 30.3 |
| 7 | Dried Apricots | 1/2 cup (65g) | 755 | 22.2% | 40.95 |
| 8 | Sweet Potato | 1 medium (130g) | 438.1 | 12.9% | 26.13 |
| 9 | Banana | 1 medium (118g) | 422.44 | 12.4% | 26.95 |
| 10 | Salmon | 3 oz (85g) | 351.9 | 10.4% | 0.0 (negligible) |
| 11 | Swiss Chard | 1 cup cooked (175g) | 961 | 28.3% | 7.2 |
| 12 | Beet Greens | 1 cup cooked (144g) | 1,309 | 38.5% | 8.4 |
| 13 | Yogurt, plain, low-fat | 1 cup (245g) | 579 | 17.0% | 17.25 |
| 14 | Sweet Potatoes, canned | 1 cup (255g) | 528 | 15.5% | 58.1 |
| 15 | Coconut Water | 1 cup (240g) | 600 | 17.6% | 15.0 |
| Rank | Food Item | Serving Size | Magnesium Content (mg) | %DV for 400 mg Daily Intake | Carbohydrate Content (g) |
|---|---|---|---|---|---|
| 1 | Pumpkin Seeds | 1 ounce (28.35g) | 156 | 39% | 5 |
| 2 | Chia Seeds | 1 ounce (28.35g) | 95 | 24% | 12 |
| 3 | Almonds | 1 ounce (28.35g) | 76 | 19% | 6 |
| 4 | Spinach (cooked) | 1 cup (180g) | 157 | 39% | 6.48 |
| 5 | Cashews | 1 ounce (28.35g) | 83 | 21% | 9 |
| 6 | Black Beans | 1 cup cooked (172g) | 120 | 30% | 41 |
| 7 | Quinoa (cooked) | 1 cup (185g) | 118 | 30% | 39 |
| 8 | Swiss Chard (cooked) | 1 cup (175g) | 150 | 38% | 7.2 |
| 9 | Dark Chocolate (70-85% cacao) | 1 ounce (28.35g) | 64 | 16% | 13 |
| 10 | Avocado | 1 whole (200g) | 58 | 15% | 17 |
| 11 | Soybeans (cooked) | 1 cup (180g) | 86 | 22% | 10 |
| 12 | Lentils (cooked) | 1 cup (198g) | 71 | 18% | 40 |
| 13 | Tofu | 1/4 block (81g) | 37 | 9% | 2 |
| 14 | Whole Wheat Bread | 2 slices (56g) | 46 | 12% | 24 |
| 15 | Yogurt, plain, low-fat | 1 cup (245g) | 42 | 11% | 17.25 |
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