Hi there, I am about to start training for my first marathon..:D . and have read some very useful threads here (especially from Rockinmama, Skoorb and others)... I have been doing aerobic and strength training 6/7 days a week since Jan 1st and feel ready for the challenge :) have dropped around 5% body fat too and ideally would like to get down to around 15% which is around 2% less than what I am now...

I have a couple of questions: did you guys continue your strength training during yoru marathon training? Am thinking of trying to do 2 wts sessions a week.. and di you do full body workouts? did you continue to train your legs too or just upper body.??

I have been doing fasted LISS every morning for the past month... is this still OK for shorter runs or would you suggets taking in something beforehand?? if so what?

what were your macros while training?

Is it reasonable to think I can lose this last kg/2 % bf while training or is it true as some say that running isn't good for fat loss cos of cortisol and runners tend to hold onto fat and lose muscle? (by the way I have a lot of meso and seem to gain muscle OK)

did you do most of your running in the morning or evening? any recommendations? its well up in the nineties here so early morning is good at leats for the next motnh while i am still on holiday after gets tricky as I leave for work at 7.15.

thank you :)

any more tips very welcome

I have a couple of questions: did you guys continue your strength training during yoru marathon training? Am thinking of trying to do 2 wts sessions a week.. and di you do full body workouts? did you continue to train your legs too or just upper body.??Definitely continued. At first, I continued on as if I wasn't marathon-training; I didn't change the program one iota. In time, I toned back legs with higher reps and eventually cut them off altogether. I did this only because I have mild chondromalacia in one knee and squats + running was more than I wanted to do. I did continue to do stiff-legged deadlifts for a long time but stopped them and now do hyperextensions. I will get back to them, because they are great, but took a break to help diagnose a weird pain that crept up. I have not done calves in years because the only thing that grows them is running, so I stopped them.

Otherwise, I now train for triathlon and continue to lift weights for my upper body as much as I ever did, not for performance but simply appearance and keeping some decent strength. My workouts require two to get my upper body done, btw.I have been doing fasted LISS every morning for the past month... is this still OK for shorter runs or would you suggets taking in something beforehand?? if so what? I do most cardio in the mornings and will only have something to eat first if it's a long session. If it will be no more than an hour, I won't bother. More than an hour, i feel that a little extra glycogen may help, but remember it can take a while to hit the bloodstream, so eating a banana before exercise will offer no real benefit unless you're going to be out there for a long time. Go for something more easily absorbed like gatorade. There's no need to suck down 200 cal of it, either, just a bit if it's a long session.what were your macros while training?During the 18 weeks of halhigdon.com's Intermediate I program, I started at a weight of about 173.5 and finished at 178-179 the morning of the marathon. 1-2 lbs were fluids, maybe 1 muscle at most, and the rest fat. I averaged 3800 calories/day, with some truly record-breaking cheat-days. I really ate too much and the running wasn't enough to counter my vast intake of food. I ate about 180 grams protein/day and the rest mainly carbs, but I'm not too shy of fat.

My diet these days is similar, but with far less calories. 180 grams protein, relatively low fat but not super-low (I eat at least one peanut butter sandwich/day. They are too damn tasty), rest carbs. I am now 168 or so and eating 3000 calories/day, doing a little more overall activity than marathon training gave me (20 miles/week running and then about 4 hours cycling and a tiny bit of swimming, plus weights, still) and losing weight at an ok pace.Is it reasonable to think I can lose this last kg/2 % bf while training or is it true as some say that running isn't good for fat loss cos of cortisol and runners tend to hold onto fat and lose muscle? (by the way I have a lot of meso and seem to gain muscle OK)With a disciplined diet, it's a great time to lose fat. Find me anybody who's broken a marathon record with a bodyfat out of the single digits and I'll be shocked! Maybe 80 years ago, but now they all look like emaciated refugees. That is by design, though. Many, fast runners can maintain good muscle. The elites just don't want the muscle because it slows them down. I have lost no muscle since I got lean and now I'm quite fast (I'm a better cyclist than runner now, I think) but don't look deathly ill. If you reasonably restrict your calories, you can lose fat without being too out of energy. I'd strongly caution that if you've been on low cal for the week and your long run is on saturday, start refueling a bit on friday, because if you've been dieting and have little in the way of energy stores, running for 2-3 hours will be incredibly painful and exceptionally tiring.did you do most of your running in the morning or evening? any recommendations? its well up in the nineties here so early morning is good at leats for the next motnh while i am still on holiday after gets tricky as I leave for work at 7.15. Most of my training is in the morning because I get worn out by the end of the day and am not interested in it, but otherwise just do what is convenient. I curently wake up before 5:00 quite often to get my stuff in before 6:00, when my daughter wakes up. For a couple of weeks I was doing everything after 9:30. I just do it when I can. I also do a lot now at lunches, since my office has a sweet gym right now.

Good luck!

SKOORB, many thanks for the detailed and encouraging reply..:D much appreciated...

I weigh around 123 at moment so i guess i will need around 1800-2200 cals approx. (or maybe a little less to lose a bit of fat??).. I am around 17% now and am thinking of trying to go down to 15/14%, so we shall see...........and yes I will make sure i have enough "fuel" for the long runs... it was helpful to know I don't have to take in masses of cals before running and I have some dextrose powder so was thinking of using some of that before/during longer runs... do you ever add any protein powder to this "meal" or just after running? or do you take just carbs?

Am a little nervous about doing a marathon but definitely want to give it a go.. am following Hal Higdon's novice and will add two weights sessions i think... I also never do calves as they seem to be very well developed, hopefully running won't add too much to this ;)I was training for a half in the spring and had done the milage but pulled out last minute due to mild tendinitis of hip MY FAULT tried to up speed andf distance too quickly and was doing the three day a week training which includes lots of intervals and speed work and i think it was too much for a "beginner";... so this time i plan on taking it slow and easy just throwing in the odd tempo run or hills.... hopefully that will prevent injury.....

Its the Monaco marathon mid November and I began training beginning july so should get in my 18 weeks... anyway will post a bit to let you know how its going...

like the idea of triathlons too as i bike and swim a bit... so we shall see, what converted you?

Any other peoples' experience and advice would be gratefully received as well... its cool to touch base with other runners!