Hi everyone! I'm yet another ex-lurker who has been helped by reading these forums. This post might get a bit long, so thanks for reading.

My stats are:
Female
21 years
5'1"
126lbs
BF% - not a clue, haven't been able to purchase calipers yet to test

For the past few weeks, I have been eating fairly clean, 1400-1500 cal a day, and doing a full-body weight routine twice a week (Mon and Thurs), plus 45 min of cardio 5-6 days a week. I've lost 4 pounds so far, so I'm pretty excited. I've always been in pretty decent shape (I can still run a 5k), so the diet, etc, is mainly to help me lose the 10 pounds I've packed on since I started college. Now that we're all up to speed, here's my question:

I've always wanted to run a marathon, and since I'm already on the fitness bandwagon, I figure there's no time like the present to start training. And conveniently enough, there's a marathon right here in Lexington in November. I've already worked out my marathon training schedule (according to Hal Higdon's website), and the weight training I'll do with it to avoid losing *all* my muscle :-) What I'm not sure about is what my caloric intake should look like. I calculated my BMR to be 2100-2400 with the activity multiplier factored in. I still want to lose some fat, but I don't want to drop my calories so low that it affects my training. Would 1600-1800 be too low? Also, does anyone know what my macros should be like? I've been doing roughly 50c/30p/20f - is this enough carbs, or should I up the carbs and lower the fat? Any advice is much appreciated. Thanks in advance!

-Nicci

just a wild guess here - i'm very open to critisism.

try to hit 2000 calories every day, with a 60c, 25p, 15f ratio.
make sure those 60%c come from whole grain sources, or oatmeal/vegies, and the occasional morning fruit.

I would say that you need at least 2000 cals per day. To be honest, I would argue that if you're marathon training it's not the ideal time to be trying to loose weight as well, you will need lots of energy as your running mileage increases and you risk severely compromising your ability to run long distances if you are trying to restrict your calories. Do not underestimate how far 26.2 miles really is!

Good luck though, it's an amazing achievement and you will be so proud of yourself when you cross that finish line in November.

You definetly don't want to go under 2,000. When I was marathon training 2,000 was what I would eat on non running days and then on running days I'd eat 100 extra calories per mile I ran. You may not want to add that much in but do something similar. You shouldn't be worried about losing weight while marathon training. What I found is that even though I didn't lose in lb's I still lost alot of BF.
As for Macro's, I was at 60/20/20 or even 60/25/15.

Good luck!
Pam


Hi everyone! I'm yet another ex-lurker who has been helped by reading these forums. This post might get a bit long, so thanks for reading.

My stats are:
Female
21 years
5'1"
126lbs
BF% - not a clue, haven't been able to purchase calipers yet to test

For the past few weeks, I have been eating fairly clean, 1400-1500 cal a day, and doing a full-body weight routine twice a week (Mon and Thurs), plus 45 min of cardio 5-6 days a week. I've lost 4 pounds so far, so I'm pretty excited. I've always been in pretty decent shape (I can still run a 5k), so the diet, etc, is mainly to help me lose the 10 pounds I've packed on since I started college. Now that we're all up to speed, here's my question:

I've always wanted to run a marathon, and since I'm already on the fitness bandwagon, I figure there's no time like the present to start training. And conveniently enough, there's a marathon right here in Lexington in November. I've already worked out my marathon training schedule (according to Hal Higdon's website), and the weight training I'll do with it to avoid losing *all* my muscle :-) What I'm not sure about is what my caloric intake should look like. I calculated my BMR to be 2100-2400 with the activity multiplier factored in. I still want to lose some fat, but I don't want to drop my calories so low that it affects my training. Would 1600-1800 be too low? Also, does anyone know what my macros should be like? I've been doing roughly 50c/30p/20f - is this enough carbs, or should I up the carbs and lower the fat? Any advice is much appreciated. Thanks in advance!

-Nicci

I'm glad to hear you lost BF rockenmama - that was actually what I meant when I said I still wanted to lose a little weight. I think my overall weight is fine, but I have a feeling that I'm at a pretty high BF%, since I haven't worked with weights in about a year and a half.

Is it ok if I gradually add more calories as I up my mileage? I'm using a beginner's training program, so I'm only running about 8-10 miles weekly right now. I just feel kinda funny about immediately going up to 2000 from 1400, especially since right now I'm actually doing a little less cardio on my training program than I was before I started. Thanks for all your advice!

Is it ok if I gradually add more calories as I up my mileage? I'm using a beginner's training program, so I'm only running about 8-10 miles weekly right now. I just feel kinda funny about immediately going up to 2000 from 1400, especially since right now I'm actually doing a little less cardio on my training program than I was before I started. Thanks for all your advice!


It is perfectly acceptable to ante up the calories as your mileage increases. Just pay attention to hunger cues, and make sure you are getting enough. By the same token, eat clean and be careful about "justifying" treats or 2nd helpings, because you are running so much. They add up a lot faster than you think.

what does your training schedule look like? im gonna do a marathon in december. its cool to be able to eat more :)

Hi everyone. I am currently in training for a marathon on July 10, and started training for this race in late March. I too am trying to loose body fat (I'm 5'6, 150 lbs). So far I've lost 12 lbs of fat and gained 2 lbs of muscle (approximately). I have not modified my calories all that much (still around 1900 cals and 40/40/20ish) and the runs are going really well, I don't feel like I'm running low on energy at all. I weight train 2 times per week, bike one day and run only three times (so I completely take 1 day per week off). Last summer when I was training I developed a wicked case of shin splints and plantar fasciatis, hence my only three day a week running schedule now. Also, last time around I think I overestimated the amount of calories I was burning while in training (and as a result overate), as I was running 5 days per week, weight training 3 days per week and I only lost about 2 lbs of fat.

My diet rules while in marathon mode are as follows: Whenever I run for more than 45 minutes I drink gatorade; if it's over 90 minutes I take energy gels. Following my Sunday longs runs (over 12 miles) I always have a large meal with a lot of carbs (i.e. banana pancakes) and a little protein (i.e. cottage cheese). The other days I just add in an extra snack after I'm finished (like yogurt and cottage cheese). I make sure to have one of my 6 small meals about 90 minutes before my runs. Other than that I don't eat anything extra on the other days.

My advice is to continue with your current diet. If you notice your energy dropping, add in a small, clean snack before your run. Once you get started on a program and in a few weeks start logging a lot of miles you're body will let you know.

I am pumped you are thinking about running "the big one"! If you have any other questions let me know.

Oh, I forgot one of the most important elements of marathon training - STAY HYDRATED!!! This is such a key thing for me, I try to drink about 6 litres per day, if I don't, I feel really sluggish on my runs.

u2rocks - My training schedule is adapted from the 10k and marathon training programs by Hal Higdon (www.halhigdon.com) I started off with the 10k program first to help work my mileage up gradually.
The week looks sort of like this:

Mon: Pilates & strength
Tues: Short run
Wed: Sort of long run
Thurs: Shorter run (but maybe a little faster than Tues) & strength
Fri: Complete rest
Sat: Cross-training and Pilates
Sun: Long run

I'll be working the Wed runs from 3 miles up to 10 (about 3 weeks from the marathon) and the longest Sun run I'm planning is 20 miles. I have an excel spreadsheet w/my exact workouts in it - if you want a copy, PM me and I can email it to you Tuesday when I get back into the office.

I hope all this goes ok, cause the most I've ever run in a day was about 8 miles, and that was back in jr high school track. But I think working up to it gradually will help.


And chuckles, thanks for the advice. Where can you get energy gels and stuff like that? Do you have to go to a specialty store, or can you just get them at Kroger or somewhere?

I am also training for a Dec. Marathon. Everything I have read says that marathon trainers need 10-20% higher calories than normal. I am 5'6" and weigh 125. I am shooting for 2300-2500 kcal a day on running days and 2000 on rest days. I have also adjusted macros to 60/20/20. I read in runner's world that runners with less than 20% fat in their diet run a higher risk of injury. very interesting.

Hal Hidgon is full of a ton on usefull information. I just finished (literally about 2 min ago :lol: ) Marathon, the ultimate training guide. I learned a lot from reading it. I highly recomend it.

We should start a virtual running group. It's great to know that there are so many here that are doing the same thing. I am fired up now, but I sure I will need some cheering come Aug. on those 20 mile runs. (especially in TX)

I think you will be surprised how easy it is to hit the higher milage once you get started. I was up to 9 miles before this killer, evil wicked case of shin splints (combo of upping my miles too fast and wearing out my old shoes)I ran tonight for the first time in 2 weeks and did an easy 5 at 6.5 mph. 1 year ago I could not run 1/2 a mile and 2.5 years ago I smoked a pack a day for 12 yrs. It's amazing how well our body heals from the damage we put it through.

Kat.

TecNicci,

You're very welcome for the advice. I'm not sure if powergels are available at grocery stores in the US (I'm in Canada), but I usually buy mine at sporting good stores (Running Room). Also, I often use pure honey as a substitute, all you need to do is add a couple of pinches of salt to the honey and put in a gel flask (it's a recipe I got from Runners World a few years ago). I think the honey tastes a lot better than the gels.

Let me know how your running goes!

ps - I just did my longest training run ever yesterday (19.5 miles!)

I admire you all that can run that far! I started Couch to 5K a few months ago and I'm still struggling to run 5 minutes at a time without gasping for air...my lung capacity just doesn't seem to want me to run. LOL

where do you get these gel flasks?

TecNicci,

You're very welcome for the advice. I'm not sure if powergels are available at grocery stores in the US (I'm in Canada), but I usually buy mine at sporting good stores (Running Room). Also, I often use pure honey as a substitute, all you need to do is add a couple of pinches of salt to the honey and put in a gel flask (it's a recipe I got from Runners World a few years ago). I think the honey tastes a lot better than the gels.

Let me know how your running goes!

ps - I just did my longest training run ever yesterday (19.5 miles!)

You can get Energy gels online, running stores, even GNC carries them. I got my Gel Flask from EMS ( outdoor store).


where do you get these gel flasks?

I admire you all that can run that far! I started Couch to 5K a few months ago and I'm still struggling to run 5 minutes at a time without gasping for air...my lung capacity just doesn't seem to want me to run. LOL


I know what you're saying. I'm on Couch to 5k too, and I've just started week 5. I know it's supposed to be getting easier to run by this point, but I feel like I'm still just barely holding on.

I know what you're saying. I'm on Couch to 5k too, and I've just started week 5. I know it's supposed to be getting easier to run by this point, but I feel like I'm still just barely holding on.


Keep at it ladies!! It's amazing how quickly one progresses. And it does get easier. I recently started training two friends of mine (they started running last March) for their first 10K (6.2 miles). They both started out barely being able to run for more than 20 minutes....now they blasted through the race and are training for a half-marathon this fall! Running is like any other exercise...once you get reasonably good at it...you keep pushing yourself to reach higher.

Let me know how everyone makes out with their respective races this summer. My first marathon for 2005 is on July 10, hopefully I shatter the 4 hour mark.

:tu:

Keep at it ladies!! It's amazing how quickly one progresses. And it does get easier. I recently started training two friends of mine (they started running last March) for their first 10K (6.2 miles). They both started out barely being able to run for more than 20 minutes....now they blasted through the race and are training for a half-marathon this fall! Running is like any other exercise...once you get reasonably good at it...you keep pushing yourself to reach higher.

Let me know how everyone makes out with their respective races this summer. My first marathon for 2005 is on July 10, hopefully I shatter the 4 hour mark.

:tu:

Thanks!! Just this week I started running 3 miles at a time. It was like, once I pushed myself to run at least 10 minutes at a time I felt like I could run further and further so I just started trying for 36 minutes (3 miles for me cause I run SLOW 5mph) Now my goal is to speed up gradually and then once I get my speed up I will start it on an incline. I'm going to run my first 5k on July 4th! :D

I know what you're saying. I'm on Couch to 5k too, and I've just started week 5. I know it's supposed to be getting easier to run by this point, but I feel like I'm still just barely holding on.

How ya doing with it now? Week 5 was the breaking point for me. I went ahead and modified it to run 10 minutes for Mon and Wed and followed the 20 on the Friday. After that, everything got easy! I couldn't beleive it! :nod:

Hi there ladies! Just wanted to post a quick update...I ran the marathon on July 10th and finished really strong! It was a crazy hot day - the next time I sign up for one in July someone should slap me :p

Anyways, it went amazingly well, no aches or pains, I really believe that serious weight training this year helped bring it all together for me.

I got into the NYC marathon in November :tu:

I'm taking a couple of weeks off, then back to the training. Just thought my fellow forumers might wanna know how it turned out.

Good luck to all you fellow runners out there!
V.

CONGRATS CHUCKLES!!!!!! I started my MT middle of June for the Philly Marathon in November.


Hi there ladies! Just wanted to post a quick update...I ran the marathon on July 10th and finished really strong! It was a crazy hot day - the next time I sign up for one in July someone should slap me :p

Anyways, it went amazingly well, no aches or pains, I really believe that serious weight training this year helped bring it all together for me.

I got into the NYC marathon in November :tu:

I'm taking a couple of weeks off, then back to the training. Just thought my fellow forumers might wanna know how it turned out.

Good luck to all you fellow runners out there!
V.

I am also running the Philly Marathon in November. I am in law school though so time was a huge factor. Recently in Runner's World, I saw an article on how you can train for a marathon by running only 3 times a week-of course you still have to cross train-but it is a great read for those of you who want to run a long race but don't think you have the time.

If I can do it with the Professional bar and PA and NJ bar exams on the horizon, you can too!!!

To find the article-go to google and type "runner's world" "marathon training" and "3 days a week"

Good luck all!

I'm also in for the Philly Marathon this year. Do I hear a post-race JSF party in the works?

Congratulations on marathon training. You've already received a lot of great advice. It's a great experience and well worth the effort. The only thing I can think to add is to enjoy it!

Congratulations!!! What were your times?

That would be pretty cool. :tu:




I'm also in for the Philly Marathon this year. Do I hear a post-race JSF party in the works?

Hi LisieBisie! I too am following the Runners World 3 day a week plan for NYC in November....and I am a lawyer! Congrats on doing something so positive for yourself while in law school, it's a good time to establish habits that will help you make it through the dreadful articling year and the many busy (and long) years as an associate! Good luck with your training!