5.5 miles last night at 11:40 pace. Probably the best I've felt on a run since the half marathon a few weeks ago. Schedule and weather have forced me inside a bit and I've done more weights than running since. Hopefully, I can swing back to more balance soon. I'd like to keep a balance until mid summer to start gearing up for another half.
Completed my first round of Max. Aerobic Fitness Testing (5 miles at Max. Aerobic HR) on Monday. Been running at an average of 157 bpm for the past month and have started to see some appreciable results. From 04/18 to 05/16 my splits dropped over 15 seconds per mile. Really excited to see how fast I can get to over the next two months. You really do feel so much better when you aren't running anaerobically.
When you run aerobically, you body is strictly burning stored body fat for which you basically have an infinite supply. When running anaerobically, your body is burning glycogen. Your body only has a certain amount of glycogen and when you run out, you hit the proverbial "wall" really helps with marathon training when you are able to run faster without burning off glycogen stores at such a high rate. The chances of hitting the wall are lessened.
I don't know that you can "build" your glycogen stores per se but carb intake prior ensures youll have a full tank. That's why they say pasta dishes are good before a race. Carbs=glycogen None of this applies unless you're running long distances (20+ miles) though. Pretty sure you're good up to that distance. Gels and Gatorade are the most common intakes during a race that get you carbs. Training with gels isn't necessary. You want to train your body to do without. Plus it'll give you maximum effectiveness if only used during a race.
Also found this in case anyone's interested https://blog.underarmour.com/fitness/fitness-advice-guides/aerobic-vs-anaerobic-training/
ok thanks, makes sense. re: not training with gels - I get that, but you definitely want to try your race nutrition plan before the race, to make sure your stomach agrees with it.
what maybe I'm misinterpreting what you're trying to say here, but your body uses both carbohydrates (ie: glycogen) and fat stores during aerobic exercise
from everything I've read, you're burning body fat during aerobic workouts and only tap into glycogen when getting above the aerobic threshold, at the anaerobic level. I certainly don't have a background in science and could be wrong but everything I've seen says glycogen burn off is negligible at the aerobic level or atleast much much lower where you don't have to worry about depleting yourself. I was just discussing this in the context of running a distance race, feel free to correct me from a scientific standpoint.
went out to buy Nike Free Distance shoes tonight and neither Sports Authority, Foot Locker, or Champs had them. I guess they are popular.
you use both stored fat and glycogen during aerobic exercise. it's been a couple years since I took exercise phys so hopefully I don't mess up the order but 1) carbs--> stored glycogen--> glucose --> pyruvate --> acetyl CoA --> krebs cycle --> ET chain --> ATP (energy) 2) stored fat --> free FA --> acetyl CoA --> krebs --> ET chain --> ATP (energy) tl;dr: you use both so load up on carbs so your body doesn't have to rely solely on fat for energy on your long runs
Never bought shoes without trying them on first. Do you end up returning them a lot when they don't fit?
3.1 yesterday and now my knees hurt so bad, never really experience pain other than thigh soreness the next day
Saw that, nice! Now you have a baseline 10k time... next time 56 mins? My 10k times have gone from <can't run it> -> 59 -> 57 -> 56 -> 50.
Got another in 2 weeks. Will see if I can beat that time. This course was all flat. I know the one coming up has some hills.
Just got home from 5k/mud run with 25 obstacles. We finished at a little over a hour but we got our goal of no injuries!!!!
Nah. I'm a 10.5 in most things. It also helps that I have a Nike flagship store about 10 minute walk from my office. If need be, I can try them on in a different color than the one I want and then just order them.
Told a co-worker I was going to run 8 miles tomorrow morning. He says where you running I'll meet you and run with. Well shit now I have to do it. Accountability!
Size up at least a 1/2 size on the Free Distance...size down at least 1/2 if you get the flyknit version
So the majority of workouts/runs have been @ Orange Theory Fitness. I've been going 5-6 times a week & just "listening" to my body when I need a rest day. While I have extensive running background, I basically jumped my fat ass off the couch & started again in early March. Workout today was intense: 4x 500 meter rows, all under 1:34 Bicep curls, Arnold press, dead lifts & plank to pike in TRX straps in between rows... Followed by 30 minutes of speed & hill work. I've dropped 20lbs, added a good amount of muscle to my frame & have made huge gains in speed... 7+ minutes already carved off my 5k time. I know a lot of you in here don't need it, but it helped get me off my ass... If you have an OTF nearby, I highly recommend checking it out. The guy to yoga pants ratio alone will make it worthwhile.
Have one that is about 10min away. The wife has been wanting to go and I said I would give it a try. After Memorial Day I need to add Strength Training to my running routine.
Similar scenario at my house... The wife joined & I followed suit a few days later. I hate the gym & I love going. At the very least, call & do the free trial class. I wanted to curl up in fetal position after that 1st hour... I'm embarrassed at how out of shape I'd gotten.
I'm finally taking it easy after running pretty hard over the last 2 years Gonna keep the miles to like 15 miles a week and not run as fast for about a month I think I got really burned out Doing more 2-3 mile runs and then body weight and sprint stuff mixed in
I made a teeny tiny huge mistake today and decided to run at 10am. It was 80 degrees. It was brutal, and I was not prepared to go 5 miles - so I ended up with 3.
I am amazed at the amount of people I see running when I am driving home from work. 5:00-6:00 PM with it being 80 Plus outside. F that!
Similar to my day except I finished the 5 miles but I had an extended water break half way through. Yesterday did 3.5 miles at 2pm while humidity made it feel like 90 degrees. The last half mile was brutally hot.
I pushed myself to get through 3, then realized that I was feeling like my heart was beating 200bpm. The worst part was that I was 2 miles away from home, so I had to walk that far. I got the mileage, just not the way I wanted to.
The heat? I'm guessing it's just tolerance, like mileage. But it's been in the mid-60's (or lower) for most of my runs this year, with the warmest being around 70 when I finished. So this was just a bad idea, but I thought I could push through. My guess is that around the end of the summer, temp won't matter much, but then it will be tougher as we get through fall to run when it's colder.
I'm sure I'm in the tiny minority here, but I actually prefer running in a little heat+humidity. I like the feeling of working up a good lather just to purge the system a little bit.