<p>idad, I don’t think at your weight that you have any more fat to lose. Seriously.</p>
<p>Oh, I’m not trying to lose weight. Believe me, if you saw the size of the gigantic chicken caesar salad I’ve got in fridge that would be obvious.</p>
<p>But, the same things that work for fat loss with these kinds of high intensity workouts (the fast twitch muscle, the elevated HGH, the improved insulin sensitivity, and so forth) are also good for maintenance.</p>
<p>Not to mention, those swings are good for the butt!</p>
<p>I’m on a self-imposed hiatus from jogging intervals. It’s too damn cold and wet for walking. So it was either burpee fusion or airdyne!</p>
Five pound party time for NMINN.
I’m so happy for you that you are finally back being able to exercise a little bit. I know that it’s got to have been a real grind.
<p>My terrible walk performance yesterday got me wondering…how DO runners do it? Most of them have no body fat to speak of, so where do they get the fuel to run a 5K, or even 10 or 26 miles?</p>
<p>I can’t run after eating, so about the time I CAN run, it’s almost time to eat again. And I sure can’t run (or walk fast) when I’m hungry.</p>
Just learning how do fuel my body Mommusic - believe me I still have some fat to lose but I still have to eat so I dont faint 
Complex carbs are my new friend and lean protein.
I eat whole wheat pasta and chicken the night prior to a long run, peanut butter toast at least one hour before my run. If I run more than 75 min, I eat the gel cubes. ( 2 every 20 minutes)
Found this all on a website… works for me but I know everyone has to figure out their own plan.
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<p>The body can, apparently, be trained to use various energy systems. It can burn immediately available glucose (such as you would get from a plate of pasta or an energy bar). It can burn stored glycogen (the stored form of glucose, good for an hour or two). It can burn stored fat.</p>
<p>Training for long distance endurance events (running, biking, etc.) is all about programming the body to burn as little glycogen and glucose as possible. This is done by improving the efficiency of the motion and by doing the bulk of the training at very low intensity. Mark Sisson explains the mechanim in this fantastic article:</p>
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<p>You rely most heavily on burning body fat (as a percentage of total energy at low levels of intensity (not getting your heart rate up), so hours and hours at slow speeds. This ironically isn’t a great fat loss strategy because the total calories burned are pretty low compared to shorter more intense workouts. You only burn big calories by exercising for hours and hours and most people who need to lose fat start breaking down physically. And, you are training your body to burn as little fuel as possible. In successful fat loss, you want to train your body to burn MORE fuel.</p>
<p>The other problem is on the consumption side. The second all of your glycogen stores are fully topped up, additional carbohydrate is converted to body fat. So trying to “carb load” to maximize fuel for running isn’t really a great idea for fat loss from that standpoint.</p>
<p>As far as low body fat, high level marathoners have the opposite problem. Their mileage tends consume body fat and muscle. They tend to be very skinny. Here are the top 3 finishers in the US women’s Olympic marathon trials. They have the arms of stick figures.</p>
<p><a href=“http://www4.pictures.gi.zimbio.com/Shalane+Flanagan+Amy+Begley+2008+Olympic+Team+yns4mjPTmPbl.jpg[/url]”>http://www4.pictures.gi.zimbio.com/Shalane+Flanagan+Amy+Begley+2008+Olympic+Team+yns4mjPTmPbl.jpg</a></p>
![http://www4.pictures.gi.zimbio.com/Shalane+Flanagan+Amy+Begley+2008+Olympic+Team+yns4mjPTmPbl.jpg[/url]](http://www4.pictures.gi.zimbio.com/Shalane+Flanagan+Amy+Begley+2008+Olympic+Team+yns4mjPTmPbl.jpg%5B/url%5D){kind=link}
<p>I knew it. I started working out and eating salad and gained two pounds!</p>
I can run up to 2 hours without calories (usually need water). For the marathon on Sunday I’ll eat something before the race- not easy since it starts at 6:30am. Maybe some fig newtons. I’ll mainly use Gatorade during the race, with a HammerGel or two in the later miles. I want to try to avoid any stomach issues- don’t want to spend half the race in the porto-potties! If things are going well, I’ll take some of the extra food people give out along the course late in the race- fruit or cookies. We’ll see.
Women usually have plenty of fat to burn. I know BCEagle has issues with bonking with not enough calories, but I don’t seem to have that problem. I guess I have enough reserves!
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<p>Typical calorie consumption is 70-100 per mile so one Dunkin Donuts chocolate frosted should be enough for a 5K. A pound of fat has over 3,000 calories so that’s enough for a marathon. It’s pretty amazing how much energy is in a pound of fat and also explains why it is so hard to lose weight with exercise alone.</p>
<p>Didn’t do anything yesterday. Left the house at 8, got home at 9:30, worked for a while, did IM chat with son about some new work he’s doing. I have my stuff today but also very busy.</p>
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<p>For me, the issue seems to be the right kind of calories. In general, I need a few hundred calories of carbs to ensure a good run (outside of a short 1-2 mile thing).</p>
BCE, you must have very low body fat stores!
<p>Could very well be wa-wa, i-dad! (Temporary)
Loved your post about how to train for fat loss during exrecise, btw. Fascinating.</p>
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<p>I don’t think that’s true. It might be that I run too fast or have the heart-rate up too high. I think that some carbs, at least about 70, are recommended for anything but the shortest runs. There’s some part of the body (maybe in the brain) that can’t metabolize fat for fuel so you burn muscle if you don’t have enough carbs in your system.</p>
<p>I’ve gone back to oatmeal before runs. I’ve gotten where I’m pretty efficient at cooking and packing it. Other alternatives are cereal, bread, etc. but I like something hot these days; at least until it gets a lot warmer here (for real).</p>
<p>Ran outside today for the first time in a while. It’s a little rainy today, but I didn’t want to do the treadmill again. I ran 1 mile, walked one minute, ran .5 mile walked 1 min, ran .5 miles. Then I went to the gym to do strength & core stuff, because I’m really liking the stability ball and I don’t have one at home. It’s much easier mentally than just doing planks, and it’s getting easier too.</p>
<p>I’m going to have to read that article, idad, not that I need to worry about fuel for 5 & 10k’s. And I have to say that I have a ways to go before I look like any of those ladies in that picture.</p>
<p>BC:</p>
<p>Sisson says that an endurance runner would need a minimum of 150 g of carbs a day, even when purposely trying to train their body to burn fat over glucose. He says that during his marathon and Ironman days, he was eating as much as 1000 g of carbs per day.</p>
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<p>This carb versus fat burning issue is not just for runners. The top low carb researchers (like Jeff Volek at UConn and Eric Westman at Duke Medical School) believe that people become adapted to carb burning (“sugar burner” or fat burning (“fat burner”). It’s insidious to be a “sugar burner”. You body needs to be constantly eating carbs, leading to always being hungry. In part, it seems, because the rate blood sugar levels are falling seems to be a hunger trigger. Thus, the spike/drop/spike/drop cycle leads to craving carbs all day long. </p>
<p>The whole ball of wax starting a low carb program is adapting to become a “fat burner” – an adaptation that can take two to six weeks. The ideal behind the ultra low carb Atkins induction phase is to jolt the body into this adaptation.</p>
<p>Good luck in the race on Sunday, MOWC! My husband has run a marathon before so I asked him if he had any thoughts or recommendations. His response, “Walk.” 
I think he preferred racing motorcycles.</p>
<p>Punched the clock at the gym. Just not in the mood.</p>
<p>Maybe because I spent about four hours scrubbing my porch top to bottom before I hit the gym.</p>
<p>I punched the clock, too. Just a workman-like workout.</p>
<p>Did the iPod nazi 4-exercise ab circuit again. Two sets. I’m really seeing some nice gains with that, especially on the toe-touch exercise. I really like that one.</p>
<p>Probably did the best single leg deadlifts I’ve ever done. Went back up to a 40 pound DB and, after more than a year of working on it, I’ve finally gotten to the point where I can do the exercise at least half-way decent most of the time.</p>
<p>3 -point single arm rows with a 60 lb DB are feeling really good. I can actually do eight reps per arm solidly with no cheating - jerking the weight and so forth. Just a smooth controlled row.</p>
<p>I did standing curl and press with two 30 lb DBs that’s a hard exercise for me. Five reps and I’m toast.</p>
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<p>**BC: **You weren’t kidding about Nike dumping a lot of inventory on Marshalls. They had a ton of NIKE shirts. I picked up one of the fancier pieced-panel training shirts in a Boston Celtic green with gray side panels. Doesn’t fit me that great – it’s fairly loose fitting – but it’s nice to have different colors since I wear these instead of cotton Ts now. Also grabbed another one of my favorite Mizuno long sleeve shirts from the clearance rack – $7.99 for a very high end long sleeve fitted tech shirt. Not bad. It’s a terrific workout shirt.</p>
<p>Oh, you men and your clothes . . . ;)</p>
[How</a> to Fuel During a Half Marathon | Active.com](<a href=“How to Fuel During a Half Marathon | ACTIVE”>How to Fuel During a Half Marathon | ACTIVE)
above article is proper fuel for a Half, pretty interesting in general.
Have to hit Marshalls this weekend, hope they have Womens stuff as well!
Not a good sign that the race is offering deferrals due to the predicted hot temperatures for Sunday in Cincy. I’m still not that worried. We’ll just take it easy. I can’t imagine running as far and for as long as we are about to do… The finish line is called the “finish swine”.