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Ran a 10k - Official Thread (3 Viewers)

Anyone doing Bostonfred's calorie counting challenge?   I've never counted calories before but always wondered about it so I'm trying it.  Kind of cool that the app My Fitness Pal links with Garmin Connect and it estimates how many calories I should have including how many I burned during my morning run.  I don't want to lose weight. I'm just curious how much I eat.

1,360 calories for lunch.

 
Juxtatarot said:
Anyone doing Bostonfred's calorie counting challenge?   I've never counted calories before but always wondered about it so I'm trying it.  Kind of cool that the app My Fitness Pal links with Garmin Connect and it estimates how many calories I should have including how many I burned during my morning run.  I don't want to lose weight. I'm just curious how much I eat.

1,360 calories for lunch.
Click to expand...
I've been on MFP since 2010.  It's what got me down from 236 to 190, prior to me taking up hiking/running.  Still using it.  

 
can you guys give me a nutshell of MFP...

you input what you eat all day? how does it log your output for calories... connected to strava or other apps?

 
Juxtatarot said:
Anyone doing Bostonfred's calorie counting challenge?   I've never counted calories before but always wondered about it so I'm trying it.  Kind of cool that the app My Fitness Pal links with Garmin Connect and it estimates how many calories I should have including how many I burned during my morning run.  I don't want to lose weight. I'm just curious how much I eat.

1,360 calories for lunch.
Click to expand...
I've used My Fitness Pal a few times when I want to lose some #'s.  I like that it doesn't force you into eating any certain food group and just allows you to manage your life according to the math. I think everybody ought to do a week or so with counting calories - it's very illuminating and will have you second guess ordering chips and guac. 

 
El Floppo said:
can you guys give me a nutshell of MFP...

you input what you eat all day? how does it log your output for calories... connected to strava or other apps?
Click to expand...
Yep, it's a food diary.  But most foods are in there, so it makes the process painless.  Most national restaurants have their menus already in there. 

Strava and garmin will push your activities to MFP so that you get the calorie credit for exercise.  This is also really seamless. 

 
Juxtatarot said:
How many calories to you eat per day?
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On non-running days, my target is 1,650 or so.  Garmin will add exercise to that on applicable days.  I generally get an additional 100 calories for every mile I run/hike.  It's interesting that a mile is worth 100 calories, whether I walk, run, or sprint it.  The only difference is time.

There are weeks where I'm really good about sticking to those targets, and others I'm not.  Usually the weeks where I start to approach 170lbs are the weeks followed by more vigilance.

What tracking calories has done for me is it forces me to make better food choices.  Rarely is that beer worth 130 calories.  Some days it is, but my beer consumption has gone way down since I started tracking.  That cookie served on flights?  300 calories.  No way, I'd rather have a rice bowl with white meat chicken.  

Beef vs turkey or chicken is a big calorie tradeoff, so I almost always favour the latter two now.  

 
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Zasada said:
On non-running days, my target is 1,650 or so.  Garmin will add exercise to that on applicable days.  I generally get an additional 100 calories for every mile I run/hike.  It's interesting that a mile is worth 100 calories, whether I walk, run, or sprint it.  The only difference is time.

There are weeks where I'm really good about sticking to those targets, and others I'm not.  Usually the weeks where I start to approach 170lbs are the weeks followed by more vigilance.

What tracking calories has done for me is it forces me to make better food choices.  Rarely is that beer worth 130 calories.  Some days it is, but my beer consumption has gone way down since I started tracking.  That cookie served in on flights?  300 calories.  No way, I'd rather have a rice bowl with white meat chicken.  

Beef vs turkey or chicken is a big calorie tradeoff, so I almost always favour the latter two now.  
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I'm surprised you make an effort to keep calories low.

 
Juxtatarot said:
I'm surprised you make an effort to keep calories low.
Click to expand...
Basically I try to stay between 160 and 170lbs.  If I start building muscle mass, I can change that.

But for now if I get down to 160, I let myself eat more.  If I get close to 170, I stick with the targets more vigilantly.  

A lot of it is allowing me to moderate cheating.  This weekend, for example.  I ran 17 miles or so on Saturday, so I had 3,300 calories to eat that day.  Knowing that on Sundays I like to gorge on chips and salsa, I saved 800 of the calories from Saturday, so that I could eat like #### on Sunday and still keep things in balance.

If I didn't make those trades with myself, I'd eat like #### all week and add weight.

As I've posted before, I'm still 15% body fat, so it's not like I don't have any to lose.  I'd like to add muscle, for sure, but I don't want to add fat.  In fact, I'd like to get down to 10% while holding weight constant if I can.  That 5% alone is 8lbs!

 
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Juxtatarot said:
Anyone doing Bostonfred's calorie counting challenge?   I've never counted calories before but always wondered about it so I'm trying it.  Kind of cool that the app My Fitness Pal links with Garmin Connect and it estimates how many calories I should have including how many I burned during my morning run.  I don't want to lose weight. I'm just curious how much I eat.

1,360 calories for lunch.
Click to expand...
No way.  The only time I count calories is when I'm actively trying to lose weight.  Which I'm not.  I ate a leftover cheddar bacon burger and some beans.  Probably 750ish calories I'd guess.

 
Juxtatarot said:
Anyone doing Bostonfred's calorie counting challenge?   I've never counted calories before but always wondered about it so I'm trying it.  Kind of cool that the app My Fitness Pal links with Garmin Connect and it estimates how many calories I should have including how many I burned during my morning run.  I don't want to lose weight. I'm just curious how much I eat.

1,360 calories for lunch.
Click to expand...
No, but my diet isn't much different now than previous times I've tracked. I'm generally around 2500 calories on low volume exercise days, 3500 on high volume, and over 4000 when I drink. My break even with weight seems to be north of 3000, so if I want to lose weight then I just don't drink.

 
Zasada said:
On non-running days, my target is 1,650 or so.  Garmin will add exercise to that on applicable days.  I generally get an additional 100 calories for every mile I run/hike.  It's interesting that a mile is worth 100 calories, whether I walk, run, or sprint it.  The only difference is time.
Click to expand...
Knee jerk - I think this may be why you've been suffering through an extended period time of low energy with the uptick in mileage - and could be playing a role with your perpetual gut issues.

 
MAC_32 said:
Knee jerk - I think this may be why you've been suffering through an extended period time of low energy with the uptick in mileage - and could be playing a role with your perpetual gut issues.
Click to expand...
I've considered this, but I gain weight (fat, not muscle) when I eat more.  And if I were 5% body fat, then I'd say I was running myself too thin.  But 15% isn't low.  It's not horrible, but it's not like I'm starving.

And the gut issues were there my whole life.  When I was 155lbs (the lowest ever as an adult in 1994) and 236lbs in the late 2000s.

 
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Zasada said:
I've considered this, but I gain weight (fat, not muscle) when I eat more.  And if I were 5% body fat, then I'd say I was running myself too thin.  But 15% isn't low.  It's not horrible, but it's not like I'm starving.

And the gut issues were there my whole life.  When I was 155lbs (the lowest ever as an adult in 1994) and 236lbs in the late 90s.
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Question to ask yourself - would you be okay with adding 5 plus lbs temporarily to find out if your energy levels return? I don't know if it is the cure to what ails you...but 1,650 pre exercise calories for an adult male is quite low. Depending on body composition (and yes I am taking yours into consideration) it'd be considered quite low for an adult female. 

Noted on the gut thing though. An uncooperative stomach can result from under fueling, but if this is not a new thing vs younger Z then it's likely unrelated.

 
MAC_32 said:
Question to ask yourself - would you be okay with adding 5 plus lbs temporarily to find out if your energy levels return? I don't know if it is the cure to what ails you...but 1,650 pre exercise calories for an adult male is quite low. Depending on body composition (and yes I am taking yours into consideration) it'd be considered quite low for an adult female. 
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Yeah, that calorie intake was recommended by MFP to lose weight, not maintain.  So I do give myself a little buffer above the 1,650, and only adhere to that target after I hit 170+ and need to drift down a bit.

Have never paid attention to how I feel at 170 vs 165.  So need to do that.  The other problem is that I can vary 2lbs week to week just due to randomness.  So it's more the trend I have to follow.

Finally, I'm not sure I'm really low-energy.  It's more the muscle fatigue/soreness that just keeps me from running with any pep.  Heart is in good shape.  But the muscle fatigue could be food-related as well.

 
Zasada said:
Yeah, that calorie intake was recommended by MFP to lose weight, not maintain.  So I do give myself a little buffer above the 1,650, and only adhere to that target after I hit 170+ and need to drift down a bit.

Have never paid attention to how I feel at 170 vs 165.  So need to do that.  The other problem is that I can vary 2lbs week to week just due to randomness.  So it's more the trend I have to follow.

Finally, I'm not sure I'm really low-energy.  It's more the muscle fatigue/soreness that just keeps me from running with any pep.  Heart is in good shape.  But the muscle fatigue could be food-related as well.
Click to expand...
Just nail your 10K and we really won't care.

 
tri-man 47 said:
Just nail your 10K and we really won't care.
Click to expand...
44:59

It's funny, but the memory of the 5K has been fading, and now the familiar mental gremlins are coming back to nip at me.  I go out and run a 5:20/km pace, and feel like it's work.  "How am I supposed to run 4:30/km for *10K* in two weeks?!?!?",  "You couldn't even run 2K at that pace right now!!!" (Despite me running 5K at 4:04/km two weeks ago), "Start thinking up your excuses now!!!", etc...

I'm my own worst enemy.  Part of it is keeping the volume high, but another is just beating myself up.  That 5K gave the angel on my shoulder more ammo to work with, and I plan to listen to her more in the coming two weeks...

 
MAC_32 said:
No, but my diet isn't much different now than previous times I've tracked. I'm generally around 2500 calories on low volume exercise days, 3500 on high volume, and over 4000 when I drink. My break even with weight seems to be north of 3000, so if I want to lose weight then I just don't drink.
Click to expand...
Everyone's different, but I wear my fitbit pretty much all day except to shower and sleep, and I generally average about 3000 calories/day burn according to whatever algorithm it uses.  So, I would expect yours to be above 3000 since you are bigger and more active. 

The few times I've attempted to ballpark my average caloric intake, 3000 seems reasonable.  I never "count" calories, though.  I generally bounce between 155-160, and if I break the low end I eat heavily for a few days, if I'm at the high end I'll make my nightly snack a little more low calorie for a few days.

 
Zasada said:
44:59

It's funny, but the memory of the 5K has been fading, and now the familiar mental gremlins are coming back to nip at me.  I go out and run a 5:20/km pace, and feel like it's work.  "How am I supposed to run 4:30/km for *10K* in two weeks?!?!?",  "You couldn't even run 2K at that pace right now!!!" (Despite me running 5K at 4:04/km two weeks ago), "Start thinking up your excuses now!!!", etc...

I'm my own worst enemy.  Part of it is keeping the volume high, but another is just beating myself up.  That 5K gave the angel on my shoulder more ammo to work with, and I plan to listen to her more in the coming two weeks...
Click to expand...
This is actually related to why I rarely do tempo runs.  I find them highly unpleasant and very demotivating.  They always seem to feel harder than they "should", imo.  So when I read some people questioning their efficacy, it fuels my natural bias against them.  I'd much rather run intervals at 5Kish pace, because at least when those are unpleasant you know they're supposed to be.  Of course, the faster you run the more you flirt with injury, so caution is required.

 
Juxtatarot said:
Anyone doing Bostonfred's calorie counting challenge?   I've never counted calories before but always wondered about it so I'm trying it.  Kind of cool that the app My Fitness Pal links with Garmin Connect and it estimates how many calories I should have including how many I burned during my morning run.  I don't want to lose weight. I'm just curious how much I eat.

1,360 calories for lunch.
Click to expand...
I have

The research that I did shoes all "workout app" calorie estimates including Garmin dont equate 1:1.  The point I got to is that if Garmin tells me I burned 600 calories, I could eat 300 more - so like half that.

The counting apps are awesome though.  Can bar code scan, create recipes, all that jazz.  Before I got into tri that was my goto as I was doing intermittent fasting.

 
So Strava has me 46:07 estimated 10k time.  Feels like Im going to be over on that.  What is the time I need without letting my team down?

 
JAA said:
So Strava has me 46:07 estimated 10k time.  Feels like Im going to be over on that.  What is the time I need without letting my team down?
Click to expand...
Based on the draft, you're lined up against @SayWhat?.  He had projected 47:30.  Also, #TeamGrue has a few wounded warriors on the upper end of the team.

So 45:47.

 
Juxtatarot said:
Anyone doing Bostonfred's calorie counting challenge?   I've never counted calories before but always wondered about it so I'm trying it.  Kind of cool that the app My Fitness Pal links with Garmin Connect and it estimates how many calories I should have including how many I burned during my morning run.  I don't want to lose weight. I'm just curious how much I eat.

1,360 calories for lunch.
Click to expand...
F no. 

I posted once there, didn't really mean for it to come off like BF took it. 

But no, I have no desire to count calories.  One thing though, I do intend to keep a better tally on the vegetables I eat. I do great for a while, then completely accidently avoid veggies. Lots of fruit, which is fine but it's also sugar. 

I don't count calories, I don't go keto, Paleo or whatever. I did cut carbs for a while but that gave me GI issues. I'm good for now. If I start gaining weight I'll reconsider. But with a size 30 waist, I'm okay with a BMI near 25. 

 
Dr_Zaius said:
This is actually related to why I rarely do tempo runs.  I find them highly unpleasant and very demotivating.  They always seem to feel harder than they "should", imo.  So when I read some people questioning their efficacy, it fuels my natural bias against them.  I'd much rather run intervals at 5Kish pace, because at least when those are unpleasant you know they're supposed to be.  Of course, the faster you run the more you flirt with injury, so caution is required.
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I'm really trying to keep to the 80/20 concept. 

Saturday was fairly hard, Sunday was long and easy but wiped me out. Today was Bliss even with a 150 SI. 

 
Will be interesting... I said 47:00- I think- and it'll be a push to get there. But might be close depending how smart/dumb I run the next two weeks.

It's in two weeks, right?

 
JAA said:
So Strava has me 46:07 estimated 10k time.  Feels like Im going to be over on that.  What is the time I need without letting my team down?
Click to expand...
Ok. I was lazy but checked and realized we are on the same team.  There is almost no chance I achieve the projected 51:30 time......which means you need to run faster than 46:07.  Probably by at least a full minute.

 
Alex P Keaton said:
JAA said:
So Strava has me 46:07 estimated 10k time.  Feels like Im going to be over on that.  What is the time I need without letting my team down?
Click to expand...
Ok. I was lazy but checked and realized we are on the same team.  There is almost no chance I achieve the projected 51:30 time......which means you need to run faster than 46:07.  Probably by at least a full minute.
Click to expand...
I like the plan where you run 2 min faster and I run 1 minute slower.  Lets roll with that one :yes:

 
Alex P Keaton said:
Ok. I was lazy but checked and realized we are on the same team.  There is almost no chance I achieve the projected 51:30 time......which means you need to run faster than 46:07.  Probably by at least a full minute.
Click to expand...
Just do it on the bike

Oh wait, wrong team.

Do it in the pool.

 
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I'm going to have a hard time hitting my estimated 49:00. Been feeling sick the last few days. Hopefully just the weather yo-yoing up and down.

 
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