Hey Jacob. Sorry I’ve been a little MIA. I added Dec 4th to my calendar. 😊 we talked about strength training over CF - do you have a recommendation for number of days to strength train? A written program I could follow? My hormone doc also recommended more strength training.

Had a 16 mi run this past weekend with atrocious weather (hot and humid). Been having lots of muscle issues lately. Couldn’t hold my Rx paces at all. In fact, could barely hold a 11:00 pace by mile 11. I’ve been consistent w/ 1/2 body weight in oz for several years, but after my run, I ended the day with body weight in oz. Do you recommend increasing the intake prior to a long run? Second, been taking creatine for about a year now. Any consideration to stopping that during endurance training? Still strength training 2-3x week.

Hi Jacob - So I’m calculating a deficit and wanted your thoughts. My health data says my resting energy is 1,350 cals and I burn on average an additional 500 calories a day. So if I’m taking 1,850 down to 1,600, that doesn’t feel like enough. 🤷‍♀️ although I guess that’s 1/2 a lb a week.

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Jacob, do you think this caloric budget is too complicated to maintain? Trying to bump up calories the day prior to speed and long runs and leave a weekend day for a fun dinner outing. I’m transitioning back to maintenance. My maintenance has been 2,655 cal. Eating in a 500 cal deficit on Wed and Thur to free up calories when needed more.