Photo courtesy of Andrew King - D4 Productions

Thursday, April 29, 2010

11 myles - 1.13:54

Coyote Ridge - 7:00 A.M.
30s, misty/slush, dry trail
mind/body - really good
easy effort

For the first time in 3 weeks I've had some zip to my legs - I really felt good! 6:43 avg. with the last mile in 6:27. Andy says he's gonna beat me in Pokey (all in good fun) so I've gotta step it up for the next 3 weeks.

I read a very good article in Running Times last night in regards to nutrition and, in particular, teaching your body to burn fat. The credible part of the article is that it referenced Meb as taking on this strategy for 3-4 weeks. The article makes 3 points: 1) skip the gels for training runs up to 20 myles 2) Schedule two workouts per week before breakfast 3) Do a depleted double; meaning do a morning workout w/o carbs, don't refuel on carbs alone, then do a second high intensity workout later in the day. The big take away for me was to do runs in the morning when no carbs are on board and use what's left of the liver glycogen. Today I tried that. I noticed a change at the 45 minute mark when I started to feel fatigued, then at the hour mark energy started to pick up again. My take is that I ran completely out of liver glycogen, my body shifted gears and found another source of energy that I was able to finish on. The question is, what was the source? If it was some residual fat in my blood then that's good. Now I've gotta try it again and see if I come up with the same thing but go a little longer and see how long it lasts.

Last, you gotta read this blog post from Ian Torrence. He does a great job in his explanation of the course, you actually feel like you ran it after reading. Click on the hyperlinks for the locust and manzanita - you'll get the idea of "nasty overgrowth"
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