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Rest is when your body heals itself and grows stronger. Eat light foods nothing heavy or greasy. Each day is a new challenge — a long run today, learning to improve my stroke tomorrow, a long bike ride the day after, then a hill run, then an endurance swim, then intervals on the bike, with weight workouts mixed into all of that. So if I do an hour of exercise at 5 p. Build my running back up to a decent level. High-quality carbs are your friends. How do you get into caloric deficit?

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