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Originally Posted by Riot
No wall at 5K = probably stayed aerobic. You'll only make lactic acid if you go anaerobic, and start getting your glucose anaerobically (anaerobic glycogenolysis). The milkshake probably didn't help you in the 5K, as you probably didn't get to that point where it could (a sprinter would need it).
Get your carbs, keep your muscle glycogen up  If you tend to cramp, watch your starch component (too high = glycogen overstorage = earlier metabolic fatigue)
Ouch on the usual marathon physical side effects. Severe ouch! Damn! |
The bolded is best done through training.
You can store a heck of a lot more carbs as glycogen if
one is in shape. Pasta after you are in shape.
I would go anaerobic in 5K's. 5K are very painful. 800's are worse.
Long runs I would stay aerobic but I did run out of glycogen most likely
in one training run. Got very sloppy, but it was not the painful burn
felt at the end of a fast 5K. Just overall shake and muscles dont want to
move on the long ones.
Recovery from 5K's was easy.
But from 1/2 marathons or full marathons...
That delayed muscle soreness lasted.
Big time muscle breakdown going long.
Sore for days.