maintain muscle and distance running

[jenks]

Hi. I am a 32 year old female looking for tips to maintain muscle, perhaps even build if possible, and also pursue distance running. I weigh 125 lbs and I am not sure of bf, but would estimate 18%.

I am training for a 10 mile and 1/2 marathon and run three days a week ( 2 are training sessions are focused on speed/ track work and can be 6-8 miles and 1 session is a long slow distance run and can be 8-15 miles). The other 3 days I have tried incorporating the navy seals training regimen sans swimming. I also lift bi's and quads one time and shoulder and hams the next in addition to the pullups, situps and pushups... (still have to do the pullups assisted, but almost to non assisted status).

I do try and keep a clean diet(oatmeal, egg whites, chicken, brown rice, fish and lotsa veggies); a little heavier on the carbs - more of a 30/50/20 split and an occassional indulgence especially if I just ran 12 miles. Calories vary from around 1500-1800.

Thoughts, comments, suggestions?? Thanks.

 

[Gymgurl]

it is so hard to build muscle due to all the cardio and the protein of a runner. I know some trainers do not like the addition of more muscle to their runners....There are a couple other girls over in the women forum that have your background....I m a runner that had a muscular base to begin with...but I can't maintain it without the protein and with all the running...it is there but I am leaning out

 

[jenks]

What is your macro nutrient intake? 30% protein, 40% protein? I have read somewhere that runners should aim for a 30/50/20 but I do not think I actually need all those carbs. I do not carb load either before racing preferring to take something every 2-3 miles on race day ( a sports bean, etc) for sustained energy. Carbo loading only makes me feel bloated and slow.

I am also curious at what point in training does one start using muscle for energy and the best way to avoid this?

Thanks for your response...

 

[Gymgurl]

I have been tring to maintain a 30/50/20...but coming from a 40% pro and lower carbs it is a struggle.. I don't carb load either...Your cals are good...I would just base your carbs around your training....

 

[Kano]

I have been tring to maintain a 30/50/20...but coming from a 40% pro and lower carbs it is a struggle.. I don't carb load either...Your cals are good...I would just base your carbs around your training....

good advice

 

[Gymgurl]

I still have a ton to learn...hard to switch from trying to build to mega cardio!