Experienced & Elite Runners Training or Nutrition

DantheMan2517

I am a novice runner. Always looking to get better times and improve any way I can. I get a lot of inspiration from some of my MFPeeps who run. What I'm trying to figure out is this.

1) Do you supplement during training runs, or save Gu or gels just for races?

2) Does anyone train by depleting glycogen stores? Is that the lactate threshold?

3) I know that laying down solid base miles is paramount to running good races, but does nutrition or supplementation play any role in improving race times and performance?

I can't get in mileage consistently each week based on my busy work schedule, but I can usually average 30 - 50 miles a week. I know that's weak as ****, but I have work and other engagements. I feel like I've plateaued some times. For those of you who've been successful at improving your race times, what was most effective for you?

DavidMartinez2

1) Do you supplement during training runs, or save Gu or gels just for races?

I just use them for races except when I am trying a different brand.

2) Does anyone train by depleting glycogen stores?

I do a lot of my training in a depleted state only because I get up in the morning, get dressed and start running. My stomach does not like it if I have eaten anything within an hour of running.

Is that the lactate threshold?

No. Lactate threshhold has little if anything to do with food and is a whole subject upon itself.

3) I know that laying down solid base miles is paramount to running good races, but does nutrition or supplementation play any role in improving race times and performance?

Yes and no. Being properly fueld for your training allows you to work harder but constantly taking using supplements during training prevents certain adaptations from taking place.

Best thing I can advise is buy a copy of Matt Fitzgerald's "Racing Weight". He does an excellent job of explaining all the things you are asking in layman's terms. He does NOT give you a menu plan to follow but he gives you the tools you need to make your own plans.

SonicDeathMonkey80

I am a novice runner. Always looking to get better times and improve any way I can. I get a lot of inspiration from some of my MFPeeps who run. What I'm trying to figure out is this.

1) Do you supplement during training runs, or save Gu or gels just for races?

Not really. I have one on me just in case I get real hungry, but it most often goes unused.

This guy is a local running god and in the Air Force. This article frames it up pretty well:

http://blogs.militarytimes.com/pt365/2013/10/25/ask-the-experts-dr-mark-cucuzzellas-hybrid-strategy-for-running-a-marathon/

2) Does anyone train by depleting glycogen stores? Is that the lactate threshold?

Not the expert on this, but the first part seems to be in line with your first question. And LT refers to the intensity of your run (aerobic vs anaerobic).

3) I know that laying down solid base miles is paramount to running good races, but does nutrition or supplementation play any role in improving race times and performance?

If you do it right, you don't feel weak and sluggish. Untested things can wreak havoc on a race.

I can't get in mileage consistently each week based on my busy work schedule, but I can usually average 30 - 50 miles a week. I know that's weak as ****, but I have work and other engagements. I feel like I've plateaued some times. For those of you who've been successful at improving your race times, what was most effective for you?

Not weak at all. I feel that spacing out races works best for me. Like, prior to my March HMs, the previous one was Jun 2013. For my next full, it will have been a year. My 5k next month will have been 6 months. I don't even have a 10K figured out and don't really care too much because I'm concentrating on building my base and getting 50+MPW. I think consistency was the key for me. A year ago I would hit a 20 mile week, 5 mile week, and anything in between. After my full, I buckled down and hit consistent mileage every week and my results went through the roof.

FWIW, you're not really a novice

vmclach

1- I don't use anything but Gatorade and water for both training runs & races
2- I try to deplete my glycogen by doing my long runs & running 2x a day.. & no it's not the same as lactate threshold
3- diet doesn't really. You have to eat enough & well