Elliot Karathanasis

[Elliot Karathanasis @ekaratha]

@Brady_H @SahilBloom Third

[Elliot Karathanasis @ekaratha]

@Hybridathlete Wow! Pretty dead on. I did a DEXA 3 weeks ago and it calculated me at 11.4%. We will start recommending at our clinic! The roast was amazing!

[Elliot Karathanasis @ekaratha]

@johngoldman @Alan_Couzens John, there is hope. When the warmer weather came in May, my EF dropped to 1.31 even though I’ve been putting in 50mpw for months plus cross training. But I didn’t let it get me down. And then yesterday we had a low dew point day in Montauk and my EF hit 1.46 (ATH)!

[Elliot Karathanasis @ekaratha]

@johngoldman It is so brutal out there. I’m in Long Island and I thought 70° dew points were bad! But I did manage to get in 21 miles the past 2 days. Certainly not my best EF’s!

[Elliot Karathanasis @ekaratha]

@JohnGoldman @Brady_H Also Nov 22 in Philly please. 7:30 miles. Your heart rate will stay below 100 I promise.

[Elliot Karathanasis @ekaratha]

@Alan_Couzens Closing in on 2000 per day. With an 1800 BMR and 200 TEF, this will put my TDEE at 4000. And I’m only 171cm and 77kg.

[Elliot Karathanasis @ekaratha]

@c_gould0 @TwoForFooz @Alan_Couzens Thanks. I lift 1 or 2x/wk. But it’s all muscular endurance stuff. Running my 1st marathon in Nov so even my lifting is in service of that goal. I need very little to maintain muscle. Same reason that despite my high VO2 max, my running times at long distances are terrible

[Elliot Karathanasis @ekaratha]

@c_gould0 @TwoForFooz @Alan_Couzens Relatively lean but a bit over muscled for someone who’s focused on endurance now. I have an over allocation of fast twitch muscles and im doing my best to build more slow twitch. It will take years given my genetics and training history.

[Elliot Karathanasis @ekaratha]

@TwoForFooz @Alan_Couzens And then I started following Alan and upped my Z1 work and dialed back the lifting. I went from about 10-15 miles running per week year 1, then added 5-10 miles per week each year to get to where I’m at now. Now I only lift 1-2x per week (I have a 23.7 FFMI at 11%BF).

[Elliot Karathanasis @ekaratha]

@elixirOfJustice @Alan_Couzens Correct. About 92% of my work is below my LT1 (under 135bpm for me as tested with Lactate/Met Cart). Another 5% in Z2 (135-145bpm). And that doesn’t count my walking which is all Z0 or lower.

[Elliot Karathanasis @ekaratha]

@ipponAz @Alan_Couzens So to directly answer your question about half the daily steps go to my training time (those I generate from running).

[Elliot Karathanasis @ekaratha]

@ipponAz @Alan_Couzens Excellent question. I am averaging about 45-50 miles of running per week and another 35-50 miles of walking per week. I don’t count any of the walking towards my training time but it’s included in my step count (along with the running)

[Elliot Karathanasis @ekaratha]

@Alan_Couzens The more interesting thing is how long you can keep your VO2 max higher than your age. I’ve set 60 as a goal.

[Elliot Karathanasis @ekaratha]

@Alan_Couzens This will be triggering for some. Including me who’s got a 23.7 FFMI and 11.4%BF on DEXA. As a guy who barely strength trains anymore with 70%FT and ACTN3 genes, I will forever be cursed. But a 60VO2 max and a 132VO2max ml/kg/SMM I will have to live with it!

[Elliot Karathanasis @ekaratha]

@johngoldman @quotesdaily100 I’d be interested in what this looks like in maintenance calories. When I was in a severe deficit, two things happened: I became hypothyroid and my RHR dropped into the 30s. I’m fitter now but in maintenance and thyroid back to normal RHR in high 40s/low 50s.

[Elliot Karathanasis @ekaratha]

@gregmushen Easy!

[Elliot Karathanasis @ekaratha]

@Alan_Couzens MADCrew members get first dibs!

[Elliot Karathanasis @ekaratha]

@Brady_H Alrighty! At 53, lab tested at 60.2 on a metabolic cart. In 2023, I was at 39. Yes, you can move it aggressively even in your 50s!