Posts tagged Nutrition
You Have to Learn How to Run Slow, to Run Fast & Recover

I thought I would hit one more time on the importance of running slower to run faster and its role in recovery.

Frank Shorter won the marathon gold in the 1972 Olympics. While one of the early pioneers of marathoning Frank recognized the importance long runs play in recovery. In his auto-biography “Olympic Gold-A Runner’s Life and Times” I found a clear snapshot into his training regimen.

Keep in mind this is a world class runner and trained 7 days a week. But Frank clearly was a believer in recovering well from hard workouts before attempting the next one. “Monday is a recovery day. For me that’s 7 miles in the am at 7:00 pace and 10 miles in the pm at 6:30 pace. This is a form of rest, and it must follow any intense workout. To get the full value of intensified training you have to balance it with recovery. For some runners that is a hour’s jog or a day off, for me it’s a comfortable 17 miles”.

Frank generally used Monday, Wednesday and Friday as his recovery day.

Parting thought; Frank was a 2:10 marathon runner. That’s running 26.2 miles in 4:58 a mile. Notice his recovery runs noted above, a lot of miles at 6:30-7:00 pace. Substantially slower than his racing paces. And he was a Olympic gold medalist.

Also, one final note, Frank followed the Lydiard Training method with a few modifications for his level of competition and years of base building.

Please stop in the store to learn more about the Lydiard Method. We are trained Lydiard coaches and can help you sign up. While your personalized plan costs $100, and goes to a non-profit, we provide the day to day coaching at no additional charge.

Bob Dyer (Co-owner, Running Niche)
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Hydration in the STL Heat

As I watch heartrates rise a bit to maintain certain ranges for workouts, I can tell summer is definitely here in St. Louis. So, thought I would provide a bit of info on hydration.

Obviously in the heat you sweat more which can lead to dehydration if not managed well. When that occurs then your heartrate rises and you have to work harder to maintain what you perceive as an easier pace under cooler conditions. This is one of the indicators. Others are darker urine, lightheadedness or dry mouth.

Here’s some guidelines to think about as you create your hydration strategy on those aerobic run days. Everyone’s needs are different however and very unique to the individual.

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1. Drink water during the day and do the pee check. If it’s pale yellow you are in good shape. If darker, drink more water. Check the picture here for the comparison in a language runners understand. Beer.

2. Drink water during your workout. Seems like common sense, but 24-32 oz of water during your workout can work wonders.

3. If you are going over an hour in duration, which many Lydiard training runners are doing a few times a now in base building, then consider 24-32 oz of water with electrolyte replacements in it.

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4. After you run, make sure you are also hydrating. It can be water of course but also feel free to add in electrolytes too. It can’t hurt. Post workout I used to drink as much as I wanted until I wasn’t thirsty anymore. Again, kind of common sense.

Take a look at the picture here to check out the content of GU Tabs, Nuun Tabs and UCAN mix. Notice that they each have at least 300mg of Sodium and are all very low in calories. Sweat is very high in sodium content so you have to replace it and during long runs you should not be taking in replacement carbs or sugars, as you need to train your body to burn its fat. That’s its best source of energy during running.

Please stop in the store to learn more about the Lydiard Method. We are trained Lydiard coaches and can help you sign up. While your personalized plan costs $100, and goes to a non-profit, we provide the day-to-day coaching at no additional charge.

Bob Dyer (Co-owner, Running Niche)
LinkedIn | Facebook | Instagram

Your Aerobic Engine

From a science perspective marathon running is a 99% aerobic activity. (Source: “Training Distance Runners” by Dave Martin & Peter Coe). The half marathon is 98% and the 10k 97%.

Therefore, building your aerobic engine is critical to your healthy, successful completion of these events. Without this capacity, regardless of your pace, success is not possible. In the Lydiard Training Method this work is accomplished during phase 1, Aerobic Base Building.

At the heart of your aerobic engine are the Mitochondria which are found in your muscle cells.

Mitochrondria are critical as this is where ATP-Adenosine Tri Phosphate is created in the presence of oxygen. ATP simply put, is the energy which drives the contraction of muscles and enables you to move. It makes sense then that the more Mitochrondria you have, the better your ability to efficiently handle aerobic activities, ie marathoning. And what is the prime driver in increasing Mitochrondria? Long, slow, aerobic running. Take a look at this photo showing the before and after endurance aerobic training taken from a study by Dr. Dave Costill. All those red circles indicate mitochrondria, and as you can see there are many many more after slow aerobic running over time. The more you have, the more you can efficiently deliver oxygen to your Mitochondria and make ATP. Additional benefits of Aerobic Base Building are the recovery benefits it provides from your harder workouts where muscle cells are damaged and strengthening of your muscular-skeletal systems.

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Lydiard believed that you have to learn how to run slow, before you can run fast. At the heart of this concept is Aerobic Base Building where you create the platform necessary for endurance running and preparing you for the subsequent phases of the Lydiard Training Method.

Please stop in the store to learn more about the Lydiard Method. We are trained Lydiard coaches and can help you sign up. While your personalized plan costs $100, and goes to a non-profit, we provide the day to day coaching at no additional charge.

Bob Dyer (Co-owner, Running Niche)
LinkedIn | Facebook | Instagram

When is the Right Time to Use Gels as Fuel?

The body uses two sources for energy: carbohydrates and fats. While ingesting “gels” packed with carbs during aerobic training runs is popular, physiologically it doesn’t train your body to efficiently use its fat storage as the main energy source. Long distance running is aerobically based and aerobic exercise works best by utilizing the body’s fat reserves.

As you can see by slide number one, Fat is very effective as the core fuel for aerobic exercise. Keep in mind the half and full marathons are 98% aerobic.

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The second slide shows how as one runs longer, the utilization of fat as the fuel becomes more and more important. The longer you go the more important fat utilization becomes as burning carbs is just a short-term energy pop.

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So, the question becomes what is the best way to train your body to maximize utilization of its fat storage during long aerobic runs? Its simple; don’t use gels or other form of carbs during your long training runs. If your body is burning these quick hit replacement carbs you are not training your body to efficiently metabolize your own fat storage.

The final slide shows the glycogen levels in muscles while using and not using replacement drinks. When not used during aerobic training runs the glycogen levels at the cellular level are actually much higher than when replacements are used during training. You are training your body to become very efficient at burning fat as fuel for long aerobic runs. This is a science fact folks. If you are burning carbs you aren’t burning fat, its as simple as that. And fat is your primary fuel for the half and full marathon distances.

Which brings me to the question of when should you fuel? With the GO! St. Louis races only 5 weeks away, and many Lydiard Method runners moving into Phase 4; Integration, now is the time to experiment with carb gels. If you have trained properly all your long aerobic runs up to now would have been accomplished without these replacements and you have built a well-oiled fat burning machine. As you jump into a couple of races leading up to GO! try several different kinds of gels to find the one that works best for you in terms of absorption and which does not upset your stomach. Given the quick acting nature of carbs, you will feel a “boost” which will come in quite handy particularly in the last 8 miles of a full marathon. In this way you are racing on a fat burning engine you have trained well over these past few months then primed at the right times later in the race with carb packed gels.

Bob Dyer (Co-owner, Running Niche)
LinkedIn | Facebook | Instagram