July 2015 Running Challenge

Stoshew71 wrote: »

In other words, when you start running in an already glycogen depleted (or fasted) state, it forces your body to rely even more on fat storage for fuel. If you sleep all night, your blood sugar is going to be maintained a lot by tapping into your glycogen stores. And if you take off running without eating, you're going to be even more dependent. Your body prefers to maintain blood glucose levels using carbohydrates (either eaten or using what is stored via glycogen) because the process to break it down and use it as fuel is relatively simple. Plus glucose is the only thing that can be used anaerobically. Your body will however make the transistion to rely more on fatty acids for fuel if it senses that gycogen stores are being depleted (you only have a limited amount of glycogen stores in your muscles and liver). But the process to convert fat to fuel is more complicated than glucose to fuel. So it takes more time for the process to be completed. Which means you have to decrease intensity (or pace) of your workout. However, by forcing your body to run this way, your body learns to manufacturer more enzymes that will support the fat to fuel process and it also encourages your body to produce more glycogen so you have a bigger glycogen tank.

Here is a link that helps.

http://runnersconnect.net/running-training-articles/cience-of-bonking-and-glycogen-depletion/

Stoshew71 wrote: »

Elise4270 wrote: »

mwyvr wrote: »

Elise4270 wrote: »

@mwyvr I can hold some of a conversation running. I haven't/don't run hard enough very long to be winded. That's just painful. I do still do walk breaks. I'll run the first 1.5-2 miles and walk intermittently every mile-ish. I wonder if I'm not pushing hard enough, or if I should visit with my doc regarding cardiac health or just be patient.

@Elise4270 Having a chat with your doc is probably not a bad idea in any case.

Don't worry about "pushing hard". Early on in training we should primarily be focussed on building aerobic capacity and you do that with slower runs at the "conversational" pace, adding distance (time, really) as your capability increases.

How long have you been running / building your capacity?

Off and on the last 5 years. I've been at it consistantly 13 months. Last 4 on this challenge. I've also been trying to get over some chronic pain (SI joint). Pain has been running tolerable the last 2 months. So I feel like I'm really just getting started.

I can't give you a reason why you are running sluggish after 2 miles or justify whether or not you are "pushing hard" enough or not. However I can offer up to you the science on how your body works and maybe pin point some guesses.

First off, as mwyvr has already suggested, getting with your doctor would not hurt any to verify your cardiac system is healthy.

So if you are running at a conversational pace, this suggests to me you're running well below your lacate threshold.
If you were running exactly at your lacatate threshold, you should be able to sustain that pace for about an hour. Lactate threshold should map somewhere between 80-90% of your max HR.

So making sure you run most of your runs below that will ensure you will not fatigue early due to lactate related acid issues. Your conversational pace should equate somewhere about 60-65% of your max HR.

So the improvements that you make when you run at this Easy pace (60-65% of your max HR):

Your heart is getting stronger. At this heart rate (60-65% of max), your blood stroke volume (the amount of blood being pushed with each beat) is at it's maximum. So you are stressing your heart enough to force it to make these adaptions. Which means, in time if you continue to run at this pace, the heart should be able to pump more blood per beat.

Also, your body will be forced to try and carry more oxygen in your blood. It does this by creating more hemoglobin and more red blood cells.

Your muscles will be forced to try and use more oxygen. It does this by creating more mitochrondria, and the existing mitochrondria will grow larger and closer to the cell edge where it is closer to the blood.

Your body also will create more capillaries (the tiniest blood vessels that are actually closest to your muscle cells).

There is another factor that also needs to be addressed. Nutrition. For example, in order for your body to create more red blood cells and hemoglobin, your body needs iron. Is your body getting enough iron? For mitochrondria growth, the following nutrients are cited that promote growth: Magnesium, Zinc and Iron, Manganese, Carnosine, Carnitine, Vitamin A, Vitamin C, Coenzyme Q10 (CoQ10), Pyrroloquinoline quinone (PQQ), Resveratrol, and Alpha-lipoic acid. So, this just emphasizes more importance of a balanced healthy diet. Something to ask about with a doctor or sports nutritionist if you feel you need to be more focused here.

So I mentioned that your lactate threshold pace. A runner should be able to race for an hour exactly at their LT.
So if takes you close to an hour to run your first 2 miles, then LT could be a factor.


Your lactate threshold is heavily influenced by your body's ability to delivery enough oxygen to your working muscles that need it. What I covered above. The more oxygen being carried to your muscles and being used by your muscles, the less lactate and hdryogen ions being generated. This increases your pace necessary to reach your LT. That means you should be able to cover more miles in that hour without being winded. Your body also has a way of clearing this lactate and hydrogen ions. The better your body is able to do that, the better your LT pace it.

The way you can improve your lactate clearing abilities is to do what is known as a tempo workout. You should only do 1 tempo workout (2 at most) in addition to your long run per week.

The other thing you have to factor in is heat and humidity. Both effect your heart rate and perceived effort. Any temperature above the 40-60 degF range will increase your perceived effort significantly. Humidity prevents your sweat from evaporating and will increase your heart rate. Humidity also lowers the oxygen volume which reduces the amount of oxygen you are breathing in. Altitude also can effect the amount of oxygen you breath in. The higher elevation from sea level and the less oxygen you breath in.


Re-reading what you wrote that I quoted above and looking at your latest log.... I would blame a combination of the heat and humidity, some of the pains you are suffering, and these things preventing you from sustaining a higher and consistent overall weekly mileage.

Suggestions: The weather you can't control, so just realize you may have to run even slower when it's hot and humid out. Drink plenty of water. Carry water with you or preplace water on your route if you have to.

Make sure you are healed up pretty well. Get that chronic pain under control. Then just keep at it consistently and if you can slowly increase your weekly miles before your worry about intensity (or pace).

Make sure nutrition is in check. Get enough lean protein, healthy carbs and healthy fats in. Leafy vegatables and plenty of fresh fruits. Fish and lean chicken breast are awesome ways to get protein in. Fish (like salmon and talapia) also not only a great lean protein source but a great source of Omega-3 healthy fat as well as iron. Avacados are awesome for healthy fat. Cocunut water is what I call God's Gatorade. Great to replentish those electrolytes you lose through sweat.

Just some ideas that I hope helps. Not only you but anyone else who may read this and have similar questions.

• Jul 04 - 5.2mi
• Jul 10 - 3.8mi
• Jul 12 - 5.5mi
• Jul 18 - 9.7mi (Bay Bridge run)
• Jul 22 - 6.2mi