Monday, June 30, 2008
Thursday, June 26, 2008
Wednesday, June 25, 2008
Glycogen is the storage form of carbohydrate, and when you run low, you run slow. An important objective of long runs is to deplete your glycogen stores which stimulates your muscles and liver to store more glycogen-to help prevent future depletion. Because the faster you run the more glycogen you burn, running your long runs at a solid pace is a more effective way to deplete your glycogen stores (and hence stimulate the muscles to store more) than running slowly. Similarly, long runs train your muscles to rely more on fat and less on carbohydrates at a given speed so your glycogen stores last longer. If you jog your long runs your body will adapt to burn fat at a very slow pace but will not necessarily be trained to increase the proportion of fat utilised at speeds approaching race pace.
Sunday, June 22, 2008
Saturday, June 21, 2008
Did my 16K Townsend Lake Loop today. Garmin says 5:29 pace, looks like I am reasonably on track , my last tempo was at a 5:00 pace and the LSD was 6:00. I think I could do better on the 10K now that I recognize that I was running too upright. One thing that struck me today was the faster pace with a reasonable 147 bpm heart rate.
The weather cooperated again, cloudy and 18C. It always seems to clear off during my run, finished in Sun and 20C. I was hot but not too hot. Wore my new Halo Sweat band . It worked pretty good but it made my head feel hot .. not sure about it yet!
Didn't gel and I was feeling fatigued in the last few Ks. Overall a pretty decent fun run. I think tomorrow I will do another LSD run.
Thursday, June 19, 2008
Tuesday, June 17, 2008
A forward lean causes your stride to open, and you go faster. If you lessen the lean, that's how you slow down while keeping the cadence the same (and your stride shortens)the forward lean causes your stride to open, and you go faster. If you lessen the lean, that's how you slow down while keeping the cadence the same (and your stride shortens).
Since doing LSDs I have found I go slower! When I run 3 hours at a time I am very upright stance. Running upright has become a habit , 70% of my time spent running is upright! I know that lean makes you go faster I just never understood why.... now I know !
Saturday, June 14, 2008
Wednesday, June 11, 2008
Saturday, June 7, 2008
Thursday, June 5, 2008
Monday, June 2, 2008
out an realized I had a low bat alarm on the Garmin, well I almost
didn't go , felt a little naked without the toy!
Monday was LSD , it was a hot day and once again I was feeling the affects of the heat ! First 8K south on the second were OK , about 20C into a stiff breeze with the sun high in the sky. When I got to the Durham Conservation Park I headed into the trails for a couple of K , it was much cooler and I recovered a bit. Made my way through town , past Tims, the Beer Store , past downtown and around the Ball Diamonds and back to the park .... 8K of "Urban" running ... fun ! Back at the park it was around the 16K mark and once again I was feeling the heat after being exposed to the Sun for the last 8K, did my final Gel and headed into the trails for a cool down. At 18K I got new water and dunked my head under a tap ! O knew the last 8K totally exposed , sun at my back would be brutal and it was! Walked three hills , all due to heat! I suspect that the blood will thin a bit as we get into the warmer weather . One thing for sure is that I am going to have to head out early in the day to beat the heat !