Ness barn raided at Tampa

Originally Posted by Riot

Where in a 5K did you hit your "wall" - did you hit a wall in that short race?

I'd load with a low dose of simple and complex carbs at 20 minutes in ... I'm just sayin ...

Never ran out of fuel in such a short race.
Definitely hit a wall training for a marathon.
A good thing before doing the actual thing.
making sure you are under 3 hrs can lead to lots of problems.

Bleeding nipples. I learned about that the hard way
also. Armpits rubbed raw... the usual torture.
Bandaides and vaseline respectively.

[Riot]

Originally Posted by pgardn

Never ran out of fuel in such a short race.
Definitely hit a wall training for a marathon.
A good thing before doing the actual thing.
making sure you are under 3 hrs can lead to lots of problems.

Bleeding nipples. I learned about that the hard way
also. Armpits rubbed raw... the usual torture.
Bandaides and vaseline respectively.

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!

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.

[Riot]

Originally Posted by pgardn

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.

To correctly carb load, you have to correctly carb deplete, first ...

Don't you keep up on carb replenishment during a 5K, too?

[hoovesupsideyourhead]

get a golf cart

Originally Posted by Riot

To correctly carb load, you have to correctly carb deplete, first ...

Don't you keep up on carb replenishment during a 5K, too?

Absolutely.
Thats what the long aerobic training is for.

Speed was much more important for 5K's.
I would make sure I had a good base.
No problem with carbs. Just had to do
more speedwork to raise that anaerobic
threshold level.

400 and 800 repeats.
Sometimes mile repeats.

To run a good 5K I had to be on the verge
of going anaerobic. It was quite interesting
to play on that border line of pain.

I ran very hard. Too hard. Probably got
some joints on the verge of failure due
to too much hard surface running. If I had
to do it all over, would train much more on
trails, soft stuff. Fewer steep hills and less long runs
on the asphalt streets.

Fun to talk running with someone who has done it.
Unfortunately I dont anymore. Back and knees.
Running was the best sort of mental exercise
I have ever done. I might try to get on some
fancy machine that takes the pounding away.
But it is not the same as a good long run out
and back through new territory. Absolutely refreshing.