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MWWENSIN's Photo MWWENSIN SparkPoints: (51,324)
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8/8/13 11:36 A

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Sweetney I usually make sure I hydrate and get some electrolytes after a run. The liquid helps fill me up. I also drink gatorade in small bottles that are 80 calories a bottle. I try and drink slow. I also use gu gels during the run. If I am still hungry after that I turn to making a protein shake which arent high in calories. I use almond milk some protein powder some strawberries a tablespoon of peanut butter and some chia seeds.

Halfmarathon PR: 2:08 2/15/2014


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5/28/13 10:43 A

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When I trained to run my half in 09 I lost almost 30lbs in part because Spark held me accountable. I needed that! Because it kept me from justifying bad habits(eating everything I wanted to post run) but this time around the weight is moving off so slow and I am just getting back on spark to see what I am doing or not doing different this time.



SWEETNEEY's Photo SWEETNEEY Posts: 24,620
12/1/12 3:12 P

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I am planning to run a marathon in June (Alaska). I've run many marathons before but I still have a weight problem. In my early 30s I never paid attn to my diet and did marathons and was fine. But in my 40s i did not see the weight loss when I was in marathon training. I find when I do long runs (i.e.my high mileage weeks) I tend to be so ravenous after the run that I just chow down. So, I am having to control this appetite and it is proving to be a challenge. Any tips.

You are Awesome
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RUNNERGIRL60148's Photo RUNNERGIRL60148 SparkPoints: (0)
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9/20/12 2:44 P

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I started marathon training in June, with high hopes that the high mileage would help me attack these stubborn last 10 pounds… And now here I am less than 3 weeks to the Marathon, with ANOTHER 5 to lose. I feel like some have mentioned here, I talked myself into eating what I wanted because hey, I’m running a ton, whaddya gonna do? =) Boy was I wrong… le sigh.

I feel like I shouldn’t change too much this close to the ‘thon, but really need some mental clarity and a new outlook / plan. I mean, it’s not like we don’t know what to do for the most part… Step away from the chips, and reach for something healthy, right? I just feel like its such a struggle since I have turned 30+ and what used to work in my 20’s sure as heck doesn’t work now!

I keep saying I need to add in weights, but they bore me to bits! I need to get over myself and just go for it. Thanks for reading!


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TRI_BABE's Photo TRI_BABE Posts: 2,968
7/14/12 5:20 P

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I tried to lower carbs twice with endurance training and both times have gained 5-8 lbs. Probably the first time, which was several years ago, and I know this last time, it wasn't due to fat because I now have a bodyfat scale. But it's almost like my body says, well since I am not getting enough carbs regularly, I'm going to STORE THEM ALL.

Losing weight while training is not ideal, I've read a couple of books on it from sports nutritionists and they said you basically have to cut down your carbs if only to maintain your fat intake (esp women, this is one thing that regulates hormonal balance) and protein.

I wear a Bodymedia FIT armband to track calories and I eat 500 (or so) calories below that each day.

What is weird is it seems like if I don't track calories I lose weight. If I track, not so much, and I'm not sure why. It doesn't seem to matter that much if I exercise or not.

My marathon training last year got me back to a size 4 and XS tops, I was not tracking my food at the time. I do however tend to undereat if I do not track, I think.

Edited by: TRI_BABE at: 7/14/2012 (17:21)

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-POLEDANCEGIRL-'s Photo -POLEDANCEGIRL- Posts: 15,127
7/5/12 9:42 A

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I agree with RUNNERKDB. I feel like the longer run days (and day after) I devour everything!!

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RUNNERKDB's Photo RUNNERKDB Posts: 775
7/4/12 8:08 P

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I would like to hear more specifics about how people manage their calories when burning a really high number of calories on days with long runs. Is there a way for the nutrition tracker to count this when it gives you your calorie allotment for that day? I have often tried to just eat in my regular calorie range and not include exercise calories thinking this will help with weight loss but when the deficit from exercise gets really high I start to get too hungry. Thoughts anyone?
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Karen
"Older, Lighter, Faster"
Masters PRs: I am 49
5K 23:13 (7:28)
10K 48:50 (7:53)
Half-Marathon 1:49 (8:19)
Marathon 3:57 (9:04)




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6/8/12 10:09 A

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Thank you everyone for this thread. I also gained about 15 pounds training for my first half and was completely confused. I start marathon training 6/26 so I'm trying to shake as much weight as quickly (and healthily) as possibly before then. I mostly started Sparking so I could be held more accountable during training, and so I could stop binging after long runs!

-POLEDANCEGIRL-'s Photo -POLEDANCEGIRL- Posts: 15,127
2/27/12 11:57 A

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I agree with BUDRFLY!! I feel that 130 is perfect for my 5'5" frame. I need to get my food under control a little better. My mind says "Hey, your worked your butt off, you can eat anytihng" but I know better. Planning on hitting the grocery store tonight and get the good stuff for the week/weekend. Hopefully, I can pull it together before running race season starts in full swing.

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CD6707085 Posts: 2,051
2/23/12 9:03 A

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When I am a bit above 140 at 5'5", running is much harder and not as much fun as it was when I was 130#. That is my motivation to lose some weight during training. I started playing head games with myself in the beginning of training (4weeks in to it) telling myself that I was training for a marathon so I could eat whatever, whenever. I gained 5 pounds! I started Sparking yesterday after a 6 month break, and talking to myself differently. My first goal is to not gain anymore than I already have, second goal is to lose at least 5 pounds. However, I have gained a bit more self control after I stopped playing the head gains, and that alone has made me feel much better.

HEALTHYCHIC's Photo HEALTHYCHIC Posts: 6,766
12/11/11 2:58 P

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I'm so glad Tammy made this thread. I need to lose my last 6 lbs. I'm hoping that as i get back to running regularly it will come off. Nutrition is 80% right?? I'll get right on that LOL!

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(¸.•´ ; (¸ ;.♥•Eat food. Not too much. Mostly plants....♥

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BLONDIEGRRL's Photo BLONDIEGRRL Posts: 1,174
11/10/11 10:19 A

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I desperately need to lose that last 10 pounds (which has been stubbornly clinging to me since summer) before my official marathon training phase begins in January. Actually, it's not the weight that concerns me but the body fat percentage, which is 26%. If I can get my body fat down to about 18% I don't care what I weigh. Also, I know that getting leaner will help improve my time a little bit.

At least that gives me a timeline. Right now I'm doing 2-3 short runs (3.5 miles hard and fast) and one longer run (7 easy miles) a week. I'll focus on weight/fat loss now so that once my training starts, I can simply maintain.

ETA I have a "boot camp" circuit training class twice a week and I also do weight training 2-3 times a week. So I'm not relying simply on running as my exercise.

Edited by: BLONDIEGRRL at: 11/10/2011 (10:21)
"Just be yourself; everyone else is already taken." -- Oscar Wilde



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ALLISOND23's Photo ALLISOND23 SparkPoints: (0)
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9/20/11 8:25 P

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I'm not doing any particular half-marathon training. For the past few months I've been running outside almost every day for at least 5 miles, some days it would go up to 7-10. Recently I got a gym membership so I've been mixing up what I'm doing for cardio; I've been doing the elliptical with a challenging amount of resistance, jogging on the treadmill, walking at a steep incline on the treadmill, running outside, and sometimes a combo of at least two of those in one session. I usually do cardio for 50-70 minutes. I've been mixing it up because I tend to fall into a cardio routine which I don't want to keep doing (don't want my body anticipating my workouts), but also I decide what I do depending upon how my knees are feeling...I've had ACL reconstructive surgery on both, and both were repaired using pieces of both hamstrings. One of these surgeries was just last summer. They hold up very well considering the amount of cardio and strength I do. Should I just be running everyday to prepare or is what I'm doing ok? I really appreciate your feedback, it means a lot!

Edited by: ALLISOND23 at: 9/20/2011 (20:25)
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NYC_NATIVE's Photo NYC_NATIVE Posts: 2,595
9/20/11 9:47 A

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Allison, is there a particular half marathon training program you're following? But since you've already done 7-10 mile runs, you have a good base. It's a matter of sharpening it. Let us know what your running schedule is like, and our team will come up w/suggestions.

Taper the week before the half. I'd even go as far as to drop x-training and strength training in the days before the half marathon; this will ensure your body is prepped to race its heart out. However, if the half is more a training session, don't worry about tapering.

Nutrition-wise, don't experiment with anything new in the week leading to the big day. Practice your fueling strategies on your training runs. Make sure to stick with that strategy on race day. Also, I wouldn't worry about eating a huge, carby dinner the night before the race. That can actually backfire and cause tummy issues. Instead, focus on being adequately hydrated, and maintaining good carb intake, in the days before the half. But don't feel compelled to stuff yourself silly, either!

To the question whether I am a pessimist or an optimist, I answer that my knowledge is pessimistic, but my willing and hoping are optimistic.
-Albert Schweitzer

If it's important, do it everyday.
- Dan John
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9/18/11 8:55 A

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Hi everyone! I have never completed a marathon, but I have set a goal for myself to complete one by the end of 2012. I have never done a half-marathon either, but signed up for one yesterday because I set a goal for myself to complete one by the end of 2011. The half is 35 days away. I've always been a huge fan of running and do cardio all the time. I can run long distances (7-10 miles at a time) but have no idea how I should be preparing for 13.1 (while having it also be competitive). I'm vegan and have a good idea of how to fuel my body, but I want to be smart about my training and food intake while I prepare. I'm also worried about properly preparing those last few days before the big day. Could anyone give me any advice, tips, etc? You're all quite an inspiration to me and it's really motivating to see all of you getting ready for your own "big day"s.

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GOOFY4RUNNING's Photo GOOFY4RUNNING Posts: 245
6/21/11 12:32 P

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I just put my tracker to recognize that I am burning more calories. However, even when I did my biggest mile weeks... It only gave me 2500-or a bit more calories. And even on those weeks, I only burned 3000ish calories.

Boston Qualified with a 3:45 at the Thunder Road Marathon on 12/11/10
goofy4running.blogspot.com


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NYC_NATIVE's Photo NYC_NATIVE Posts: 2,595
6/20/11 9:42 P

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I eat at maintenance cals during marathon training, even during the last month of half marathon prepping. It's just easier for me that way.

To the question whether I am a pessimist or an optimist, I answer that my knowledge is pessimistic, but my willing and hoping are optimistic.
-Albert Schweitzer

If it's important, do it everyday.
- Dan John
CONFUSEDBIRD's Photo CONFUSEDBIRD SparkPoints: (92,177)
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6/19/11 8:11 P

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I am running my first full this October and I just started training this past week. How do you guys set your trackers when your in marathon mode? Do you just set it to maintenance?
For the first week of training I burned 5000 calories. I put in that I wanna lose 1 lb a week and spark has me eating 1780-2180. My husband runs marathons and puts on 15 lbs in training mode. I wish I was one of these ppl that could just self regulate but through my two half marathons I was always hungry. I am scared what could happen for a full lol

"People of mediocre ability sometimes achieve outstanding success because they don't know when to quit." - George E. Allen
GOOFY4RUNNING's Photo GOOFY4RUNNING Posts: 245
5/9/11 8:23 P

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My 1st marathon... In 2004, I gained over 25lbs while training... AHHHH STARBUCKS, you are so tasty! I got to 150lbs... And I am 5'2''
When I started training to qualify for Boston, I was 116. I knew it would be good to be a lean, mean running machine! So I went vegetarian. I do have blood sugar issues and major tummy issues. Sugar messes me up bad.
I did loose weight b/c I was eating great and running like a "mother". I qualified for Boston at 106lbs.
I have gained a little weight back (I am 110 right now) that is a good weight for me but still try to eat good and clean.
It is important to get a good carb/protein snack within 15-30 minutes of running. I like Greek yogurt with raw oatmeal and blueberries. Also like almond milk with real cocoa and a natural sweetener.
I cannot eat real food while racing. I do gels (4 for a marathon) if running for fun, I can eat.
My favorite food is a PB& banana!
I also graze all day... I don't have that switch that tells me I am full.

Boston Qualified with a 3:45 at the Thunder Road Marathon on 12/11/10
goofy4running.blogspot.com


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CARYNW's Photo CARYNW SparkPoints: (0)
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5/5/11 11:42 A

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Thanks for that article! I went back and looked at what I ate this week, and although I''m in the right ranges for the carb/protein/fat mix, I'm at the high end of the fat range, and the low end of the protein range. So... I'm hitting about 35% fat and 15% protein instead of the other way around. What a lightbulb moment!!

Don't think, just do
FB_000's Photo FB_000 Posts: 1,409
3/29/11 9:13 P

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Ditto Tammy, thanks for the article

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LDYGUENIVR's Photo LDYGUENIVR Posts: 225
3/23/11 1:04 P

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Okay.....I wouldn't mind losing a little bit before my marathon like maybe 5 to 10 pounds. I'm 5 foot 6 and weigh 150 pounds or so and run about 35 miles per week in training (not including my 2 days of weight training and crosstraining on the elliptical). What is a good daily caloric intake that properly fuels me but also prevents weight gain (and possibly will induce a little weight loss)?

I'm afraid sometimes that I may eat too little and sometimes too much.....its all so confusing! Plus, I feel hungry ALL THE TIME!!! LOL


Edited by: LDYGUENIVR at: 3/23/2011 (13:06)
2nd Half - Star City Half Marathon - Nov10 - PR: 2:02:47
Frozen Toe 10k -Jan11 - 3rd in 30-34 F - PR: 1:03:22
Montvale Trail 5-miler (5.25-miles) - PR: 47:51 -Mar11 - (1st in 30-34 F/4th F/19th overall)
"Run with the Law 5k" Mar11 - New PR: 23:22/1st F Overall (ever)
1st Full - Country Music Marathon - Nashville, TN, April 30th, 2011 - PR: 4:35:19


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CAROLYN1213's Photo CAROLYN1213 Posts: 5,202
10/29/10 11:30 A

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While training for a marathon, your goal should not be weight loss, rather it should be weight maintenance. You don't want to be cutting back vital nutrients that your body needs to fuel the physiological changes that are taking place as you train. Additionally, you do not want to be eating an excessive amount of foods that will cause you to gain weight. I am a clean eating and try to stick to clean source carbohydrates as much as possible. I, too, have worked with Ruben as my nutritionist and have found that carb cycling was very beneficial for fat loss and I learned what carbs I could eat and stay lean.

When your weekly mileage is high, it is important to make your carbs 60 - 70% of your daily consumption. You can do this without gaining weight by cutting back your protein and fat intake. Keep the carbs clean . . . not cake, pie, bread and pizza. Then as you start to taper, you will need to cut back your calories without cutting your carb intake. Remember that after the marathon you will need to cycle back to a higher protein intake and a lower overall caloric intake or you will gain weight.

Be Brave, Be Bold, Be Fierce and Be Fabulous!

Be the kind of woman you are inspired by!

This is my day, my hour, my minute, my time is here, now!

Graduate of C25k program December 26, 2009

"The will to win means nothing without the will to prepare."
-Juma Ikangaa, 1989 NYC Marathon winner www.2bfabfit.com


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MBSHAZZER's Photo MBSHAZZER Posts: 18,605
10/27/10 1:51 P

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It also helps to fuel properly ON your long run.

Something else I have discovered that is very helpful is a drink called Recoverite, which is made my Hammer. It has a ratio of carbs to protein that is helpful in recovery. I find if I drink it after a long run (170 calories), I can then cool down, stretch, and take a shower before making a "real" meal, which keeps me from out of control eating.

I think chocolate milk probably would have the same effect for less money. I just don't like milk.

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


TAMTAM64's Photo TAMTAM64 Posts: 9,803
10/27/10 10:00 A

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It may help to consume protein along with carbs within 30 - 45 minutes of completing a long run. Then eat a small meal or snack that also contains fiber, protein, and carbs within 2 hours.

Make sure you drink plenty of fluids & REST (take a nap if you need to). Sometimes you eat more when you really need a short nap to restore your energy.

It does take some willpower not to "eat the house down" but it is not impossible to do.

Tammy

Tammy - West Monroe, Louisiana

It only takes one person to change your life... YOU!






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LORENVER's Photo LORENVER Posts: 7,080
10/27/10 6:08 A

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I never figured that out, I gained 20 pounds training for my marathon. Now that I am on a running hiatus the weight is starting to go back down. It helps not being hungry ALL THE TIME.

Loren

Indianapolis IN - Eastern Time Zone.

Warrior Dash September 10th 2016
Sprint Triathlon September 14th 2014.
Marathon, Indianapolis Indiana October 16th 2010.

Your stomach shouldn't be a waist basket.
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I miss you Dad (I know you'd be proud of me).
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LACANDONA's Photo LACANDONA Posts: 31
10/26/10 8:29 P

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Hi All--

I touched on this in my introduction but thought I'd repost here. I ran a half in June and while my clothes fit a little better, I didn't go down any sizes or lose any weight. I ate a lot-- after my long runs I wanted to eat everything in the house and would often go pretty crazy with the food.

Training for my first full marathon begins in January. Running a half at 5'5" and 200 lbs was NOT easy, so I've started losing weight before I start training. I've lost a little, but am still heavy. I'm curious what other people do to keep from eating too much after long runs.

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ERIC_ANDREW's Photo ERIC_ANDREW Posts: 276
10/13/10 3:50 P

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My weight changes during marathon training have been quite weird.

Pre-marathon, long story short: I was at a decent weight for my large build at the end of 2007 (low 190s), and with no major lifestyle changes except the introduction of some prescription medication, I started gaining weight. That led to emotional distress and attitude destruction, and I ended up gaining over 30 pounds, peaking in the upper 220s early this year.

In the first month of marathon training (end of May through end of June), I very rapidly lost ten pounds. Between the end of June and early September, I didn't lose anything beyond that and only maintained that ten-pound weight loss, even though I was training for the full marathon.

However, oddly, once we hit the longest runs and also as we've been going through the taper period, I've lost another seven pounds. I find it odd that I wasn't losing during those consistent weeks of training until we hit the longest runs, and now that I'm tapering, I'm still losing. Overall, I'm down 17 pounds because of marathon training, so I'm not complaining, but I definitely realize now that my original expectation of losing 25 or 30 pounds during marathon training wasn't necessarily very practical.

Early in the season, I started experimenting in a spreadsheet and essentially doing in parallel what SparkPeople does for you automatically, just for curiosity's sake. Since I had the training schedule, I could calculate the exact number of calories I would be expending each week, and I would factor that along with my Basal Metabolic Rate and estimated exertion during regular daily activity outside of working out as well as my food intake. The numbers say that I should have been consistently losing 1-2 pounds per week throughout the season, but our bodies don't work the same way a mathematic formula does. The adage "calories in, calories out" works to an extent but it's just never an exact science.


Edited by: ERIC_ANDREW at: 10/13/2010 (15:56)
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10/13/10 12:51 A

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I could sure use input. my weight loss has stalled since I have trained for my half. If I eat much less, i get lightheaded and otherwise feel like crap. if i eat enough to maintain the running, I feel great but lose next to nothing. been kinda frustrating since I really need to lose a few pounds before embarking on my first 26.2 May 15th,11

HALFBYAUG's Photo HALFBYAUG Posts: 891
10/4/10 1:50 P

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Thanks guys!

Tammy, that article was awesome and answered alot of my questions! Thanks so much!

Goals:

May 17, 2008- first triathlon- DONE! 1:21:47

June 5, 2008- hit the 40 pounds lost mark!

June 7, 2008- my fastest 5k ever! 28:28

September 6, 2008- 2nd half marathon-2:12:38- 31 minutes faster than my first half!

February 25- Hit 50 pounds lost!!!

April 18, 2009- Salt Lake City Marathon- 1st marathon- finish time 4:34:47


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TAMTAM64's Photo TAMTAM64 Posts: 9,803
10/4/10 11:33 A

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This is a great question. You can lose weight while marathon training but there is a fine line to tread. You need to eat enough to get in some good training but not so much that you pack on the pounds.

This is one of the best articles I have read on the subject - straightforward & simple.
www.serpentine.org.uk/pages/beginner
s_
weight.html


Making good choices matter. Fresh fruits, veggies, whole grain products, and low fat milk products are great choices.

Tammy

Tammy - West Monroe, Louisiana

It only takes one person to change your life... YOU!






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MBSHAZZER's Photo MBSHAZZER Posts: 18,605
10/4/10 10:42 A

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Everyone is different, and I do belive that undereating can trigger a stress fracture, so you want to be very careful.

That said, I lost weight while training for my marathon. Part of it was that the bulk of my long runs were done in heat and humidity, which made eating a lot after a run not very appealing.

I think that fueling WHILE running, and eating promptly after a run really helps you to keep your appetite in check on long run days.

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


HALFBYAUG's Photo HALFBYAUG Posts: 891
10/3/10 11:52 P

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So my question, as I am getting ready to begin training for my 2nd marathon, is is it possible to lose weight while training for a marathon? I did not lose weight while training for my first marathon, but was able to maintain what I had lost to that point. But last February when I got into my really long runs (16 miles +) I got 2 stress fractures in my leg forcing me to take 3 months off. I then gained about 10 pounds back :(
So, long story short, should I focus on losing weight while my mileage is still realatively low, and not so much when my miles are high?

Goals:

May 17, 2008- first triathlon- DONE! 1:21:47

June 5, 2008- hit the 40 pounds lost mark!

June 7, 2008- my fastest 5k ever! 28:28

September 6, 2008- 2nd half marathon-2:12:38- 31 minutes faster than my first half!

February 25- Hit 50 pounds lost!!!

April 18, 2009- Salt Lake City Marathon- 1st marathon- finish time 4:34:47


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NYC_NATIVE's Photo NYC_NATIVE Posts: 2,595
9/9/10 4:50 P

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Beans are a yummy way to get carbs and protein, as well as fiber. I especially adore Cuban black beans and rice! But yeah, some folks can't handle them, um, as well, hehehe. It's not so bad when you're around gassy folks at a race, but in a yoga class, whew!!! emoticon

Tamtam64 - While it's true carb intake has to increase for training, body weight is also important to account for individual differences. Overall activity loads should also be factored. Some folks have active jobs or hobbies outside of marathon training, which further increases calorie needs. I weigh 110 lbs., and am generally sedentary outside of my workouts, so I'm not going to need the same amt. of cals or macros that, say, a 180 lbs. male with a physically-active job needs for his marathon training cycle.

I think carb-cycling is best when we want to see an immediate payoff in the mirror or scale - water weight immediately goes down. I usually do low-carb diets because I hate tracking and weighing my food (eliminating most carbs = easy way to caloric reduction). But I don't know if it's necessary in marathon training, especially if you're already tracking food intake. The only reason why I'd zig-zag on carbs during training is to avoid overeating on inactive days, but didn't feel like measuring/tracking my eats. However, that's only my personal take... Some runners think it's good to exercise while glycogen-depleted so that your body gets used to running in a crummy-feeling state. I'll admit that it's probably useful for marathon training. But I'd just rather not feel like crap when I run!



Edited by: NYC_NATIVE at: 9/9/2010 (16:52)
To the question whether I am a pessimist or an optimist, I answer that my knowledge is pessimistic, but my willing and hoping are optimistic.
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MBSHAZZER's Photo MBSHAZZER Posts: 18,605
9/9/10 3:24 P

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How about beans? I would think those are a good source of protein and carbs. I hope so anyway, because I eat a lot of them! The non-gassy kind!

emoticon

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9/9/10 3:05 P

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Your carb intake will be higher when you are running more mileage because you will be eating more calories in order to provide your body with fuel to run. So the more miles you run, the more fuel you need.

I was curious about carb cycling and how it works in marathon training.

Milk and yogurt are also an excellent source of carbs with some protein added in. I would much rather get the majority of my carbs from fruits/veggies and yogurt.

Tammy

Edited by: TAMTAM64 at: 9/9/2010 (15:06)
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RUNSUSANRUN's Photo RUNSUSANRUN Posts: 906
9/9/10 10:59 A

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It's also useful to remember that carbs don't have to come from the conventional sources such as bread, pasta, rice & potatoes. An abundance of fruits and vegetable of all sorts are not only a good source of carbohydrate, they are also nutrient dense in terms of vitamins and minerals with lots of antioxidants. If you eat lots of dark fruits & veggies you get flavanoids as well! Bonus.

"I am a Runner, I love to run & I want to run at least 3 times per week. I was in great shape & now I want to get back there & look & feel like it. I want to always be strong when I run & I feel terrific after I finish. I love the feeling of acomplishment & the anticipation of the next run. I AM A RUNNER!"



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9/8/10 11:29 A

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This is a very interesting thread! I'm gearing up for my second marathon, and don't believe in dieting while training. So I'm currently striving to maintain my current weight. It's simply too much (exhausting) for me to train and do fat loss at the same time. When I diet, I go at it hard, but significantly cut back on my workout load. It's much easier for me to tighten up nutrition when I don't run and lift weights as much.

TAMTAM64 - From what I've read, the # of carbs during marathon training is usually based on your body weight, not necessarily on mileage. I think most nutritionists recommend having 3 g's carbs/bodyweight lb., or 60-65% of your daily calorie intake composed of carbs. I think personal experience is the best guide here - for ex., I've had lots of success eating a high-carb/high-fat meal (such as sausage pizza) a few hrs. before key runs and with no tummy issues, LOL. But I realize this doesn't work for everyone. :) It's essentially heeding the general recommendations, but tweaking them so that they best suit your needs...I also like to eat on my long runs (anything above 15 miles, I bring snacks with me, such as Fig Newtons or Snickers). Even if I'm glycogen locked & loaded from the day before, it keeps me going in a way that gels alone don't. I know people who've stomped through 26 miles with only 2-3 gels, and those who regularly enjoy espresso and biscotti breaks in their training sessions, and still run strong. It's all about working with our individual quirks, and if you consistently feel great doing something others don't, why stop it? emoticon

Edited by: NYC_NATIVE at: 9/8/2010 (11:30)
To the question whether I am a pessimist or an optimist, I answer that my knowledge is pessimistic, but my willing and hoping are optimistic.
-Albert Schweitzer

If it's important, do it everyday.
- Dan John
TIAGAYEPFA's Photo TIAGAYEPFA SparkPoints: (0)
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9/3/10 5:16 P

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Glad to share Loren! emoticon

- Tia

Praise Yahweh for each day!

Co-Leader Spark Tampa Team

Personal Running Bests:
5k: 24:53 (10/10)
10k: 53:00 (9/10)
15k: 1:26 (4/10)
Half Marathon: 1:49 (2/12)
Full Marathon: 4:02 (1/11)
1st Triathlon (6/12)

Featured in 12/2011 Ebony Magazine.

Online Nutrition Coach: Ruben (Sparkname FLEXCHEF) @ Fit To Be In Your Kitchen. Yummy food, eat to lose, learn for life!!!
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9/3/10 5:12 P

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Hi Tia! Glad you are spreading what you have learned from Rubin and from your personal experience with to COMPLETELY different sports with us.

Loren

Indianapolis IN - Eastern Time Zone.

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MBSHAZZER's Photo MBSHAZZER Posts: 18,605
9/3/10 9:42 A

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Yeah, the whole restrictive diet aspect of a body building competition would be REALLY hard for me!

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

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When being asked if I was going to do another Figure Competition right after this one, my response would be "No, I'm going to do something EASY, like run a marathon!" emoticon

- Tia

Praise Yahweh for each day!

Co-Leader Spark Tampa Team

Personal Running Bests:
5k: 24:53 (10/10)
10k: 53:00 (9/10)
15k: 1:26 (4/10)
Half Marathon: 1:49 (2/12)
Full Marathon: 4:02 (1/11)
1st Triathlon (6/12)

Featured in 12/2011 Ebony Magazine.

Online Nutrition Coach: Ruben (Sparkname FLEXCHEF) @ Fit To Be In Your Kitchen. Yummy food, eat to lose, learn for life!!!
MBSHAZZER's Photo MBSHAZZER Posts: 18,605
9/3/10 9:30 A

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Hehe, I thought that might be the answer! :D

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

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9/2/10 8:34 P

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DEFINITELY ENJOY TRAINING FOR A MARATHON MORE!!! Training for the Figure Competition was grueling and the diet was SO restrictive. I hate doing cardio on machines at the gym and that about all I was doing, 2 hours a day of it for the last 6 weeks. I LOVE running, so I definitely enjoy this more and happy to be back!

- Tia

Praise Yahweh for each day!

Co-Leader Spark Tampa Team

Personal Running Bests:
5k: 24:53 (10/10)
10k: 53:00 (9/10)
15k: 1:26 (4/10)
Half Marathon: 1:49 (2/12)
Full Marathon: 4:02 (1/11)
1st Triathlon (6/12)

Featured in 12/2011 Ebony Magazine.

Online Nutrition Coach: Ruben (Sparkname FLEXCHEF) @ Fit To Be In Your Kitchen. Yummy food, eat to lose, learn for life!!!
TAMTAM64's Photo TAMTAM64 Posts: 9,803
9/2/10 5:38 P

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I am curious to know what the maximum amount of carbs you eat at the peak of marathon training. Is there a certain number of grams you eat for every mile you run?

Tammy

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MBSHAZZER's Photo MBSHAZZER Posts: 18,605
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That's great information and WOWZA that is some decrease in BF %!!! I definitely would like to know how you find the carb cycling with marathon training! Keep us posted, SPEEDY!!

Just out of curiosity... which did you enjoy training for more?

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


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Yeah, exactly two weeks after completing my first marathon, I started training for a Figure Competition. I ran a 15k on 4/10, and didn't run again until after the competition because running is detrimental to building muscle so I had to sacrifice the run, which I didn't realize when I first started training for the competition. It was very low carb, but my nutritionist always did a Carb Cycle so I never went more than 3 days low carb. It was very low sodium and I haven't really changed that too much. I still don't add salt and really watch my sodium. The protein intake was much higher in training for the Figure Comp. I avg'd close to 200g of protein each day.

So my diet hasn't changed a ton, I still carb cycle but I add in things like unsweetened chocolate milk for after my runs (Almond Breeze) and more variety in my foods. During the Figure Comp, felt like I ate Chicken & Broccoli all the time! :-)

It was a great learning experience and I'm able to use what I've learned towards marathon training. Ruben gave me a Runner's Maintenance Schedule to follow so I can stay lean and get the carbs I need from running.

I'm super excited to be running again, and Ruben told me I'd be faster because my body fat was lower (was 29% after the marathon, competed at 12%, maintaining around 16%) and he was right. My first 5k I PRd by almost a minute.

Hope my LONG message answered your question! emoticon

- Tia

Praise Yahweh for each day!

Co-Leader Spark Tampa Team

Personal Running Bests:
5k: 24:53 (10/10)
10k: 53:00 (9/10)
15k: 1:26 (4/10)
Half Marathon: 1:49 (2/12)
Full Marathon: 4:02 (1/11)
1st Triathlon (6/12)

Featured in 12/2011 Ebony Magazine.

Online Nutrition Coach: Ruben (Sparkname FLEXCHEF) @ Fit To Be In Your Kitchen. Yummy food, eat to lose, learn for life!!!
MBSHAZZER's Photo MBSHAZZER Posts: 18,605
9/2/10 5:04 P

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Tia, I am really curious as you went from running a marathon into a body building competition and now are training for a marathon again. I would love to hear your take on the different nutritional needs for marathon training v. body building!

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


TAMTAM64's Photo TAMTAM64 Posts: 9,803
9/2/10 3:51 P

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Tia - perhaps you can share some tips with us! hint, hint :)

Tammy

Tammy - West Monroe, Louisiana

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TIAGAYEPFA's Photo TIAGAYEPFA SparkPoints: (0)
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I have an online Nutritionist who has taught me to carb cycle to as to maintain my weight and stay lean.

- Tia

Praise Yahweh for each day!

Co-Leader Spark Tampa Team

Personal Running Bests:
5k: 24:53 (10/10)
10k: 53:00 (9/10)
15k: 1:26 (4/10)
Half Marathon: 1:49 (2/12)
Full Marathon: 4:02 (1/11)
1st Triathlon (6/12)

Featured in 12/2011 Ebony Magazine.

Online Nutrition Coach: Ruben (Sparkname FLEXCHEF) @ Fit To Be In Your Kitchen. Yummy food, eat to lose, learn for life!!!
TAMTAM64's Photo TAMTAM64 Posts: 9,803
9/2/10 3:41 P

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It seems like many marathoner runners have issue with weight gain while training. I thought it would be great to have a place to address these issues and to share information.

Tammy


Tammy - West Monroe, Louisiana

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