Agree on 'Born to Run'. It's one of the few books that made me rethink my approach to running. Another one that helped me is 'aniels' Running Formula' - it's a no-nonsense training guide that actually delivers results.
Tracking macros is key, but let's not forget about consistency and patience. It's a marathon, not a sprint. You need to give your body time to adapt. I'd also add that increasing intensity and incorporating strength training can help boost your metabolism. It's not just about cutting back, it's about building a sustainable lifestyle.
Segmenting the run is a good approach, but I think it's also about developing a sense of perceived exertion. With enough experience, you can gauge your pace by how you feel, not just the clock.
Sandwich during a run? That's just asking for trouble. I've had my share of fueling fails too, but I've learned to keep it simple and stick to what works. Gels and water are my go-to's. No need to get fancy on a long run.
I've always been a no-music kind of runner. I think it's a crutch for people who can't handle the mental toughness required to push themselves. If you need music to get motivated, you're not doing it right. That being said, if it works for you, go ahead. Just don't expect to see me with earbuds anytime soon.
Who cares about cockroaches and celebrity nonsense? I'd rather read about running tips and actual athletic achievements.