Running

Firstly, fuck that clickbaity URL and title, seriously. Because otherwise it's a reasonable article.

I'm actually less bothered about him dropping at the river, the guys got UTMB in 60ish days? I'll let him off. I do think Walmsley may now need to show a little bit of humility, but who doesn't want to see people with the confidence to try mad stuff?

I'm pretty good at picking up injuries myself. Thankfully it's normally a matter of months between things going completely tits up, so I get reasonably fit in between! :)

Nice one.

Firstly, fuck that clickbaity URL and title, seriously.

The author re-titled the article & link I see, it's now 'Walmsley blows up again' but was originally as I posted it.

I guess the writers anger softened or he bowed to feedback or something.

With UTMB in 60 days a more conservative WS100 run & win would've set him up to be the one to watch for good reason.

+1 for humility. There's been some big mad stuff recently, KJ twice up everest & that very focused free solo climber spring to mind.

To loose body fat at at a decent rate, you need to consume about 500 calories less per day than your bodies Total Daily Energy Expenditure.

There's not much difference in calories burnt wether you do a mile at walk, jog, run or sprint. Obviously the faster you go, the more calories you can burn per hour, so running as fast as possible is the quickest way to burn calories and help to create a calorie deficit.

However being at or close to your anaerobic zone, the energy burnt would be mostly from your glycogen stores. If your in a calorie deficit your body will still replenish the glycogen by processing body fat over the next few hours/day.

Sprinting is very time efficient but you've only got 1500-1800 calories of glycogen then you "hit the wall". Going fast will leave you feeling knackered, it's painful and can lead to injury if your not used to it. However efforts and sprints are great for improving your aerobic function (heart, lungs, blood supply)

If your walking and nowhere near out of breath, your body has enough spare oxygen to process body fat into glycogen at the same rate your muscles are using it. It's still not burning fat, because muscles aren't powered by lard.

Between walk and sprint there's a whole range of variation of where the energy comes from. Depending on how efficiently your aerobic system is, you may have enough extra oxygen to be able to convert more fat at higher work loads... so you can go further, faster before hitting the wall.

Ultimately, calories in < calories burnt, is all that matters 😀

So to loose weight, you don't need to run/walk at all! Just eat less than your TDEE.
*don't go silly as much more than 500-600 your body starts to adapt it's metabolism to try and stop you wasting away. You'll probably also succumb to cravings and scoff all of the deficit and then some, undoing all the work.

However it's easier to eat a balanced and varied diet, whilst also including all unhealthy foods you want to, if you have an extra few hundred calories from exercise to play with.

Fancy a pepperoni pizza (900cal) instead of yet another grilled chicken breast salad (175cal) go and run/walk off 725 calories.

Fancy a pepperoni pizza (900cal) instead of yet another grilled chicken breast salad (175cal) go and run/walk off 725 calories.

Thanks for the tips. Admittedly I have never paid the slightest bit of attention to how many calories my food would have, and know nothing about it really. I've been vegan for about 13 years, but still eat junk.. I'll need to start thinking about it more, and reading up on it. I also admit to not understanding parts of your post so I'll have to hit the Google tomorrow to learn.

If you really want to properly get your head round how many calories your eating, download the MyFitnessPal app. Get the kitchen scales out and weigh everything... You'll probably find your portion of pasta is 100g, where as the portion size on the packet is 75g (483calories instead of 363calories). Spreads and condiments are usually small amounts but they can quickly add up if you have them often. Its just a smear of spread on your morning toast, but for me thats a scrape of butter (7g) which is 48cal, whereas a good lashing of butter is going to be at least 100cal.

MFP and weighing stuff is honestly a pain at first. But it quickly gets easier.
Once you've added food to your diary once, its easy to find it in the future and you will get options for "frequently paired" foods. For my breakfast, I only need to type "fr" and i get options that include fruit loaf. Select the number of slices. Tick if I'm adding butter and also milk for a latte coffee. 273 calories for three slices of fruit toast and black coffee, or 416cal with a scrape of butter and a latte.

500-600 calories defecit per day is 3500-4200 per week. Being as fat is 9cal per gram, thats 0.39kg to 0.46kg per week ☺

Check out Richie Howey on FB. Some of his comments and vids are quite blunt but there's no bullshit. Eat what you want, so long as it fits your calories and macros... if it doesnt fit, go for a run until it does 😀

Think this website is a bit better for working out what calories you should be eating and the split between carbs, protein and fats. https://www.iifym.com/
Once you have the splits you can adjust myfitnesspal to match these.
But if you put in you are active then the calorie allowance will adjust for this (giving you more calories) and if this includes your exercise then you can't go eating those calories back or you won't end up in a calorie deficit.

If your walking and nowhere near out of breath, your body has enough spare oxygen to process body fat into glycogen at the same rate your muscles are using it. It's still not burning fat, because muscles aren't powered by lard.

Can you explain this please? If the body is processing body fat, surely it's then gone. Which people would count as 'burning fat'.
@dubkev apparently BCAA's (branch chain amino acids) are good for stopping you losing muscle mass when in a calorie deficit and exercising.

5km tonight about 18dead I think. Ave 179bpm max 188bpm. Was a club handicap was last to start & finished m.o.p. but I won a buff & sweatshop voucher which was a nice surprise.

Good work @rhb

I won nothing and ran a distinctly par 17.56 5k. I didn't come last in the race and only 5 people lapped me.

Then I drank lots of beer. I probably need to run more to work off the calories, especially with a day of drinking at the cricket tomorrow

If you purely consider the energy usage until you've stopped walking (or anything else thats fully aerobically powered, like sitting down or sleeping) then yes, you probably have burned fat 🤔

Say your not on a diet. You've just finished your dinner (which brings you up to your daily calorie allowance) and go for a leisurely walk, burning 500 calories. Your glycogen and glucose stores have been kept full by the food you've eaten. If you get home and eat 500 calories of cake (as a reward for your 500 calorie walk) it will just get stored as fat... did you burn fat or briefly use some stored energy?

Say you were short on time and you've already eaten your full calorie allowance, but wanted to create a 500 calorie deficit as you're on a diet. Blast out a run that has you gasping for breath all the way. Burn 500 calories and virtually all of it would be from your glycogen and blood glucose stores and barely any fat used... Without any additional food, some of your bodies fat stores will be drawn into the liver and be processed into glucose. Did you 'burn fat' whilst doing flat out cardio, or is your body just doing its everyday balancing act of using reserves?

Theres an ongoing balance between food consumption and how much it's been processed, stored body fat, liver and muscle glycogen, blood glucose and energy expended from being alive or exercise. It's futile to consider one moment in time.

Was that at fast Friday? Sounds like a great evenings racing. Everyone from our club who went really really enjoyed it. Some of them ran some spectacular times.

Nice one, sounds like some super speedy runners out with you.

With the results from 7 races processed, I'm somehow still top of the Scottish Ultra Marathon Series 😀 Target for the year was a top three in the senior men category, which looks realistic so far, but its going to get tight as other lads run their 3rd and 4th races.

The Lochalsh Dirty 30 was a slight disappointment points wise. I ran it last year and came 7th in 5h 36m. As it was, a few whippets and decent hill runners turned up and I just managed 10th place despite knocking 36 minutes off last year 😢
Hopefully get close to 120 miles at the G24 race in September, which could bring the average up a few points.

https://www.sumseries.com/male-2016
Rob Sinclair has the overall title firmly grasped, with 3 wins out of 3 races run.

Chris Greenwood is no slouch is he? Loads of PBs on the night - me included (my 1st ever 5000m). I beat two ladies in the B race. take that ladies!

http://www.thepowerof10.info/results/results.aspx?meetingid=202001

Well done! :) Wow, great to see Chris running at his best again. I can't get anywhere near him, but at least I get the benefits of his speed when we put out a decent old men's team.

No running for me over the weekend, but lots of cycling. 85/70 miles Sat/Sun, including some nice hills (Leith Hill, White Down Lane, Boxhill, Ditchling Beacon), felt surprisingly fresh at the end of it. That's the peak of my training for L'Etape in a couple of weeks, really looking forward to it.

June stats: 650 miles cycling, 180 miles running.

He certainly isn't, neither is John G.

Congratulations on the pb.

That's a decent amount of running miles @philpub for someone not running training.

I realised I am doing a 10k a week Wednesday so probably need to get some running in this week to avoid it being a waste of time. to and from work at a gentle pace today, session tomorrow.

Anyone doing the assembly league at the dome tomorrow night?

Yep. I'm looking forward to the first pint of Fuller's something-or-other at The Pilot already! :)

Sale Sizzler 5km 17.48 Gun time. 180bpm average ouch. Started slowly relative to the crowd then worked my way through. 64th overall 10th v40.

Winner was timed at 14 something. Rapid.

Probably did myself no favours eating a big pasta dinner 1hr before start. Glad I refused Garlic Bread... Light snack beforehand then dinner afterwards next time, 2 weeks away.

Edit: 17.41 chip time

I think most nutritionists recommend your last meal is 3 hours before your race. I reckon you were lucky not to see that again, especially with that average heart rate.

Eating on the move for the long stuff has maybe had an unseen benefit I guess? I did eat far too late but at 4.30pm I was at work with no useful food options & a journey to make, so was hungry once home.

Better food planning needed for the next one though.

16:16 and 22nd place at Assembly League at the O2 last night. Very strong field, not least from our club, closing six in the top ten. I was fairly pleased, quads felt heavy most of the way round from recent cycle training, but maintained pace OK. The course measured a bit shorter than 5k (4.91 on my watch, anywhere between 2.9 and 3.05 miles on other people's imperial measures.) But definitely quicker than my barely-sub-17 at Battersea Park a few weeks ago, so signs of fitness coming back.