What’s going on with me?

Preparing for winter, my favorite season to run in Chicago!

Upcoming races I endorse:

Art Van Turkey Trot. Thanksgiving morning (9am). Lincoln Park.

This popular race’s course, which begins on a shut-down lane of Lake Shore Drive before looping back to the start/finish via the Trails, gets pretty crowded. While not a dealbreaker, there’s a key issue for runners who do the 8K:

The 5K course breaks off from the 8K course after about a mile… but then re-joins the 8K course in the final mile. This means slow 5K runners end up directly in the path of faster 8K runners finishing their race.

This is one case where if you’re looking to run a more serious race I’d recommend the sidecar distance, the 5K, over the main 8K course. They’re the same price at $40, and you won’t get blockaded at the end of the race by slower runners.

There are of course Turkey Trots all over Chicagoland on Thanksgiving, but this one’s right in town for those who live on the near north side.

The Tour De Trails. 3rd Saturday of December 2018 through March 2019. Rockford, IL.

The Rockford Road Runners will host a monthly winter series of progressively longer trail races in state parks surrounding Rockford, about 90 miles west of Chicago.

The first race is a 3 miler on December 15 at the Blackhawk Springs Forest Preserve. The January race is 6 miles, the next one after that 9 miles, and the finale is 12 miles. You see them working?

The shorter races are currently $25 with the longer races at $30, and you can sign up for all four at once for $110.

I’m confirmed to do all four races and am looking forward to them all. I’m doing these as tune up races leading into Vancouver 2019.

New Year’s Eve 5K. The last day of 2018. Lincoln Park.

Chicago Sport and Social Club hosts this race. The only thing that may keep me from doing this is the possibility of a new job with a company whose office does not close for New Year’s Eve.

I don’t mind working (I actually do really like what they’d have me doing), but it would preclude my participation in what looks like a fun 5K on a simple, familiar course around the Diversey Lagoon. Anyone who lives nearby can basically run the course for training whenever they’d like.

F^3 Lake Half Marathon. January 26, 2019. Soldier Field and the South Lakefront Trail.

Pretty much everyone in Chicago seeking to do a winter half end up doing this race, and for good reason. Accessible, few frills, relatively inexpensive, and on familiar turf along the southern Lakefront Trail.

I ran F3 last year on the front end of Vancouver training, mostly as a long training run, and largely enjoyed it. I’ll probably run it this year as a more serious race.

CARA Lakefront 10. April 13, 2019. Montrose Field and Lincoln Park.

My favorite race. The annual 10 Mile running season appetizer begins on Wilson Avenue near the Montrose Track and weaves through northern Lincoln Park before heading south on the Lakefront and Lincoln Park Trails, boomeranging around the Diversey Lagoon and then returning north for its signature finish: You run up and down Cricket Hill, then run around the Montrose Track to the finish line.

They also hold a 5K if you want to join friends at the event but not run the full 10 miles.

I will absolutely be here. I’m already registered! I ran last year’s race as a Vancouver marathon tempo workout, and still PR’d by about 6 minutes. I’ll probably run it more as a race, much in line with my recently discussed 10 Miler strategy.


New Balance has a couple of current deals I’d like to share:

New Balance shoes are a big, reliable part of my shoe collection. They’re running a couple of deals through next week.

Enter the code BOUNTY at checkout and get 15% off along with free shipping, through Sunday 11/17.

If you own an American Express card and don’t mind paying for an order with it, you can get free 2 day shipping with the code AMEX through 11/21.

Head over to New Balance and check out what they’ve got. I’m a particular fan of the Vazee line of shoes, which are lighter weight, soft fitting, and designed for racing and higher volume speedwork.


Training: Resumed running 10/22/2018, following a two week break after the Chicago Marathon. Along with some longer runs, I’ve done a lot of shorter, quicker incidental runs, especially during work breaks.

Only running about 25 miles per week, and taking 2-3 days off per week, though the comfortable pace on these runs has substantially improved to an average of around 9:30 per mile.

Once I begin the next serious training cycle I’m looking to ramp up to 50+ miles per week.

Life: My client’s data analysis project has turned into a full-time Analyst role. The indefinite bridge to my next career has officially been crossed.

What makes a person’s resting heart rate go up?

 

When I first got my Fitbit tracker, back when I first began seriously training as an endurance runner, it initially showed my resting heart rate’s (RHR) beats per minute (BPM) in the high 60’s.

As I continued training, my resting heart rate came down and settled around the high 50’s. Sometimes it would drift up, but often it came back down to around that number.

I noticed that generally it would increase during times of substantial stress, and that it would decrease with proper rest and exercise.

Suddenly, during the late summer and early fall, my resting heart rate started slowly climbing. Suddenly it settled into the mid 60’s and nothing I thought to do could bring it down. Resting more didn’t help. Eating more or less or better didn’t help. Exercising more or less didn’t seem to help.

At some point, not at the same time as last year, it began to come down again and settled around the high 50’s, low 60’s.

And now my resting heart rate’s risen again. It had settled around 65 for several weeks, and nothing I’ve done has gotten it to move. Now suddenly it’s climbed to 68… but at the same time I think I realized what has caused it to increase.

It’s not a lack of rest: I’ve actually slept rather well, and I haven’t trained at anywhere near the volume I’ve trained before. Outside of residual soreness from workouts and Sunday’s cross country race I haven’t been all that sore, tired or hurting. My energy levels by and large have been great.

It’s not a lack of exercise. I’ve now ramped back up to about 25-30 miles per week, and I’ve done multiple speedwork sessions as well as some long runs. The only difference from my last training cycle is I’ve taken days off and not held myself to much of a strict training schedule.

It’s not even post-marathon weight gain. I’ve had my RHR go lower even after gaining weight, and I’ve had it rise after losing weight. There’s not much correlation between my resting heart rate and my current weight.

It’s not illness. I haven’t been sick and I’m not sick right now. I don’t feel any passive symptoms like unusual tiredness or soreness. I’m in good health on that front.

It’s two things.

1) I’ve let my diet slip a bit. I’ve taken an extended victory tour when it comes to fried and fast food following my marathon effort. I still largely eat clean, but I’ve had stretches where I’m subsisting more on processed food than is probably necessary.

Sometimes, intermittent fasting can offset this by helping the body’s hormonal functions reset during the fasted state. But to be honest, while my lunch efforts to eat clean have been solid (and I generally skip breakfast by intermittent fasting), there’s been a few too many dinners of something like pizza, and I even had McDonald’s as a treat a couple times.

This can affect the function of your organs and increase the viscosity of your blood, as it has to deal with an ingested excess of chemically processed crap. Your heart now has to pump harder to keep things moving, hence a higher resting heart rate.

It’s easy to fix and clean up. I just need to lean back onto daily habits and bake/boil dinner at home every night. My resting heart rate is telling me that I’ve overkilled lately and that it’s time to clean up. Flushing the processed waste with strict, cleaner eating can correct that.

2) Reduced water intake. Remember when I mentioned blood viscosity? Well, nothing increases blood viscosity faster than a reduction of hydration. I haven’t been particularly thirsty (thanks in no small part to Chicago getting cold), and so I haven’t put down as much water as before. I’m sure the overall water content of my blood has gone down, and now the heart’s had to work more to keep the thicker blood moving.

If I make sure to drink more water going forward, my RHR should go back down.


Of course, any of my positive contributing habits need to remain for this to be effective.

I need to continue balancing running and activity with sufficient rest. I need to eat sufficient protein and other nutrients. Fasting in lieu of breakfast remains a good idea.

If I make sure to end the post-marathon honeymoon with my diet and clean it up, plus drink more water every day, my heart rate should come back down to the high 50’s in a couple weeks.

At least now I have a better idea of what insidious factors cause my resting heart rate to go up, as well as what else I can do to help bring it back down.

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The Race Eve pasta dinner: Is pre-race carb loading a good idea?

I may or may not have touched on the folly of carb loading, that your diet and glycogen stores are a body of work, and not something you can fix in the 48 hours before your race (though your glycogen stores and physical condition are certainly something you can break in the preceding 48 hours).

Still, the Race Eve Pasta Gorge is a favorite runner ritual, and while you may not substantially improve your glycogen reserves, you at least won’t go to bed hungry.

This leads me to two questions.

  1. Can there be a situation where a Race Eve carb-load can be beneficial?
  2. Is the Race Eve carb-load beenficial for races shorter than the marathon? If so, when so, and when not so?

When is a Race Eve Carb Load beneficial?

I think there is a set of situations where a carb load might be a good idea. Whether they all funnel into one common situation or they all exist on their own, I’m not certain.

They of course depend on what your diet has been throughout the training cycle.

And of course, you are best off eating minimally processed foods. Pasta and its sauce are probably as processed as you should get. Pizza and fried food should remain out of the question until your race is over.

The key question: Have you been restricting your diet recently, whether you’ve done so throughout the training cycle or just recently?

A runner who has been cutting weight, a runner who has eaten lower-carb, or a runner who has intermittent fasted… may have a sufficient glycogen deficit that a carb load right before the race could benefit them.

Cutting Weight: Obviously, a runner cutting weight has been operating at a long term calorie deficit. Presuming training has proceeded without injury or other issues, the muscles may have spent considerable time somewhat depleted of glycogen. A big carb meal following some body-priming rudimentary activity (like a shake-out run, cross-training session, or a walk) could help maximize the available stores on race day.

Low-Carb Dieting: Few runners follow a low-carb protocol due to fast running’s extended usage of glycogen. Keto-style dieting is typically practiced by weightlifters, whose intense physical activity is typically limited to a weightlifting session maxing out around 60 minutes.

The runners who do practice low-carb diets tend to be recreational runners who either don’t run far when they do, run at a very easy pace when they do run long distance, or ultra runners who run those races at a lower, fat-burning-friendly intensity, and only eat carbs during those races, when they’re needed.

Still, provided their bodies can comfortably handle the re-introduction of carbs, low-carb dieters can also top off their glycogen stores by eating a carb-rich meal the day before.

Intermittent Fasting: Runners who practice intermittent fasting do tend to eat a lot during their limited feeding window. Depending on when they eat, it’s possible they may have sufficient glycogen stores. If they consume most carbs before or after their workouts, they’re more likely to have substantial glycogen stores. Otherwise, it may benefit them to top off their glycogen stores with a carb-rich meal the day before.

That Aside…: Barring any restricting dieting, it’s more likely that a carb-load isn’t going to provide much benefit over any other healthy meal. If you’ve been getting enough to eat throughout your training, especially following most of your workouts, you probably have enough glycogen stored whether or not you pound rotini until nauseous 15 hours before your race. The marginal utility of a carb-rich meal is minimal at best.

One notable exception: If you have been rather active in the day prior to Race Eve:

  1. First of all, you should have been resting up and minimizing activity ahead of your race. Any muscle wear/damage sustained will not fully recover before the race. Take it easy to cut your losses on any damage.
  2. A carb-rich meal eaten shortly after any activity will result in greater protein and glycogen processing and storage. Basically, what you eat will be put to greater use than if you hadn’t been active.
  3. Any muscle wear/damage from the last day will mostly remain, unfortunately. Any protein consumed (combined with sleep) will heal a bit of it, but you’ve now depleted yourself a bit ahead of the race. However, any glycogen lost will probably be restored, and possibly more.

Is a Race Eve Carb Load beneficial for races shorter than a marathon?

As long as the meal doesn’t cause a bunch of water retention, isn’t so heavy it adds weight to your body, and of course doesn’t make you feel ill… it can be beneficial to eat a carb-rich meal the night before any race between the 5K and the marathon.

Going back to the dieters… a glycogen top-off could help some runners on race day. Some extra protein could help with healing if the runner gets good sleep the night before. A Carb-Load meal would mostly help runners who have been eating low-carb or have been substantially restrictive with their diets leading up to the race.

But generally the window where this may be beneficial for sub-marathon races is even smaller than with marathoners and ultra runners. You’re not going to completely deplete your glycogen stores in anything shorter than a 20 mile race. In most race distances you won’t even come close.

This is a case where your body of work with your diet becomes paramount. If you practice a sound diet, that should be more than enough for your glycogen stores.

Rest and recovery in the days before a sub-marathon race are much more important to your performance than what nutrition you manage to successfully take in the day before. You can do more to hurt yourself from a Race Eve buffet than help.

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Chops: A personal statistic for tracking training volume

Chops

A snapshot of my Google Docs training log, which outlines mileage, time spent in “hard running”, time spent doing hard exercise or similar labor, estimated walking distance, lifetime training miles since 2016, and my personal stat “Chops”, described below.

I keep a Google Doc spreadsheet of all my training sessions, which includes mileage, any speedwork mileage, time spent in strength training and other active, intentional physical effort, and estimated distance walking. I also track known lifetime training mileage, and a self-created stat called Chops.

Chops is named after the musician term chops, which describes a performer’s current musical skill. Similarly, my Chops number provides for me an estimate of how many miles I can comfortably run at full strength over the following week.

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No one is fundamentally better or worse than anyone else

Stripping away any context, no one is fundamentally better than anyone else. It’s one thing for people to have greater ability or performance, but another to think that one human is inherently better or worse than another no matter what.

I think this is a common gap between my world view and mot other people. Most people do hold a sincere personal belief that some people are fundamentally better than other people… whether because of their career or upbringing or ethnic background or who they vote for or what media they consume or what.

Some of this is rooted in religious belief (which fundamentally teaches that some people are inherently blessed and some inherently cursed). But the belief of some being fundamentally better than others is largely a fundamental human flaw. None of us are equal, but we all are human, and we all are capable of improvement. What we become may be somewhat influenced by our background and environment, but it’s largely based on our actions.

Thus you are also not fundamentally worse than anyone else. You are capable of improving if you want to. There are always limits to what exactly you can do and how, but regardless of your past you are capable right now of doing better and being better.

I generally avoid people who think some people are fundamentally better or worse than others. For anyone I cannot avoid, I proceed with caution. As long as someone has this limiting belief, it does compromise how much I can trust their judgment.

By most people’s definitions, I:

– Should not have survived infancy
– Should not have graduated high school
– Should not have gone to college
– Should not be intelligent
– Should not have ever been able to perform or dance on stage in any capacity
– Should have never become an endurance runner
– Should be diseased and probably dead

And it doesn’t matter at all what I have done or can demonstrably do.

But I’ve clearly defied all of the above, because I like everyone else am the product of my actions. And so are you.

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Quick thoughts on how to find comfortable, fast, efficient running form

Think quick. Think low. Think short, swift movements.

If you’re trying to run fast, I’ve talked about how most fall into the trap of longer, lunging strides… instead of shortening up enough to where they can turn their feet over more quickly. The latter will cover more ground in the long run, and is a much more comfortable way to run faster than usual.

When starting your run, begin with a trot, and gradually accelerate the turnover of steps in that trot.

Many also fall into the trap of swinging their arms far too much, extraneous movement that wastes energy and not only tires you out more quickly but slows you down.

The only directions your arms should drive is back. Your arms should naturally repel back forward, allowing you to drive them back once again. In fact, and this is admittedly from various running form texts, your arms should ideally not swing in front of you at all. The farthest forward your elbows should come is right beside your obliques.

And your arms ought to be low, and stay low. Yes, I’ve seen (and know) plenty of runners who run comfortably with their arms high in front of them. Like a baseball pitcher with a high leg kick, it’s a quirk that works well for some and their style. For most, the most efficient form for your arms is low and driving back while not propeling far forward.

A good way to think about running is to run with the feel a hovercraft… or like a plane taxi-ing along the runway. The latter glides along the pavement, occasionally firing the engines just a little bit, enough to move itself forward.

If you’re not sprinting, look to find a rhythm that feels like you’re briskly gliding low along the pavement. Your legs aren’t lifting too high with each step. Your arms are low to the ground. Your steps are smooth, swift, so short and imperceptible that if you didn’t know any better you’d swear you had no legs and were in fact gliding like a hovercraft.

This smooth rhythm also making slowing down or stopping for obstacles easy and seamless, as well as gliding back into your desired pace once you’re running again.

At the very least, it feels a lot better than grunting and pushing out hard steps to try and run fast. You may find smooth is faster anyway.

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Strength runs, or a backpack of pain?

When I first began running in Chicago, I would run home wearing my backpack. I did it largely out of necessity, because at the end of a busy day I needed to get home, and the end of a busy night was often the only real time I could get in a run.

At the time, the weight (my bag usually weighs around 8-10 lbs) slowing me down was not a particularly big deal since I didn’t run all that fast anyway. Covering the distance consistently and building my aerobic fitness was the main goal.

But as I began training more seriously, at a higher volume, running with that weight on my back was not the most useful form of training. I began leaving my bag at home and coming to work with only what could fit in my pockets, so I could run after work as unencumbered as possible. My wallet, phone, keys, etc still added a few pounds, but that was more manageable.

The thing is, while walking with a backpack is no big deal, running with a backpack can beat up your upper body if you’re not used to hauling weight all the time. Admittedly, I’m not. The few times I had done it since, it was an unusually arduous experience even at a slow easy pace.

Along with your lower body’s typical glycogen needs, now your upper body and core muscles are demanding glycogen and post-run protein to handle the shifting extra weight as you run. Plus, this can leave your upper body feeling sore.


This morning I ran to work with my bag on, a straightforward 5K route to my workplace from home. After work, I ran back with the same bag on, albeit at an easier pace than the morning’s run. Having improved my conditioning over the last few months, this run felt a lot steadier and more comfortable both ways, and I don’t feel sore right now.

I’m not in a hurry to get back to the gym, but this could help me develop upper body strength if I can consistently, comfortably do this two way run during the workweek.  And it would further prepare my running muscles, as I’d do other runs, not to mention races, with 8-10 lbs less weight than I do during these work haul runs.

The key is for these runs to not be painful ones. If it becomes painful, then I’ll stop doing them. Until then, if it makes me stronger, then let’s go for it.

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Why do your legs itch when you run?

Many experience itching on their legs whenever they go out to run, regardless of weather and regardless of what they’re wearing. Why?

Well, nothing’s biting you and you don’t have some sort of skin condition. So over the counter remedies aren’t going to do you much good.

The reason your legs itch is because when you start running, you activate previously dormant nerves in your legs. The sudden stimulus compels your legs to send the sensation of itching up your nerve fibers back to your brain.

So your legs itch, and the temptation is to think that something’s happening on your skin. But the reality is that your legs are basically waking up and using more energy. Often, if you continue running through it, the sensation passes.

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Practicing fueling during marathon training

A lot of people struggle with fueling during a marathon because they aren’t used to running with food or drink (beyond water or maybe Gatorade) in their stomach.

I have a fairly strong running stomach. I’ve even gone as far as to eat pizza before heading out on a speedwork workout, and done well (in no small part thanks to having a bunch of fat and carbohydrates at the ready thanks to the pizza). I obviously wouldn’t recommend going that far, but I have on many occasions eaten a full meal and then gone out on a run without trouble.


Yesterday I segmented 11 miles into three separate runs, as I ran to the Loyola women’s hoops game, then back towards home.

After the game, before my 2nd run to Montrose Beach, I stopped at Raising Canes and treated myself to a Box Combo with some lemonade, because why not.

But instead of waiting a bit for the meal to digest, I immediately crossed the street onto the LUC campus and took off for Lincoln Park.

I bring this up because, while I didn’t feel sick running with such a disgusting meal in my stomach… the inevitable gas you’d expect from your stomach led to a realization.


My hiccups from the Chicago Marathon? They were certainly a product of the volume of nutrition I had put down during the race. Because I had put it down faster than my stomach could digest it, most of it sat there and bubbled for several miles. My wind/stomach pipe assembly, battling between taking in air at a moderate running pace and holding stomach contents back from randomly upchucking during said run… finally began to give, and suddenly there are hiccups.

I didn’t have hiccups during yesterday’s running, since the pace was a lot easier. I also didn’t have hiccups during long Chicago Marathon training runs where I practiced taking in nutrition, because the pace of those runs were a lot easier.

It was only on race day, when the effort was more intense yet I took in a high volume of in-race nutrition, that hiccups reared their head.

Clearly, my key to avoiding race hiccups is to either practice taking in less of my desired nutrition (probably not the best idea for a marathon), or to practice taking in my desired nutrition on more intense tempo runs (to get my body trained to do so at that intensity over distance).


Most tend to either put no practice into in-race fueling during their training, or they fuel casually throughout too many runs, which may not fully prepare their body to handle a long distance endurance event.

Many, like I did, will make the mistake of practicing fueling on long runs, but only on those long runs. Therefore, you get used to doing so at an easy pace, but on race day you run faster than that, and your body’s not prepared to fuel on the run at that pace.

The marathon fuel training sweet spot:

After you have stretched out your tempo runs, or after you have added some marathon tempo to your long runs, practice fueling with your desired fuel every few miles on your marathon pace runs.

This gets the body used to handling fuel during a race effort. The run itself may not be a peak training effort, but it’s not necessarily the run itself you’re working on. You are working on handling fuel at a faster pace over a longer high-intensity effort.

Much like how training your running muscles and strength training other parts of your body often are best done with specific, separate focus… training your internal organs to handle fuel at a race effort is a skill and set of muscles that need to be gradually trained.

If your marathon fueling plan is more serious than ‘take some Gatorade or whatever the race makes available every few miles’, then it’s just as vital to train in taking that fuel in as it is to build up your specific running endurance or your speed.

Just maybe don’t practice with chicken fingers and lemonade from Raising Canes. Perhaps consume something healthier.

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Final thoughts on Vancouver 2018

StanleyPark

Stanley Park in Vancouver, BC Canada

I didn’t go on a lot about what happened with the 2018 Vancouver Marathon, which I had to DNF at around 5K due to heat exhaustion.

There was a lot going on in my personal life right when that race occurred, which undoubtedly impacted my health leading up to the race.

My work situation had been stable until about a month before the race (for various reasons, mostly beyond my control), to the point where I decided to resign shortly after I returned from Vancouver due to how bad the situation had gotten. It felt like, and still feels like, exactly the right decision. My working life even without full-time salaried stability has gotten a lot better since.

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Do you really need a doctor?

I want to talk a bit about seeing the doctor.

Many Americans go to the doctor just about any time they get sick, even when the illness can only heal on its own (like a cold). And then we wonder why healthcare has gotten so expensive.

The overlooked prime contributor to health problems is people’s own lifestyle habits. A diet heavy in processed food, light on natural whole food, a lifestyle devoid of physical activity and sufficient sleep, and the resulting penchant for quick, rampant obesity are all easy contributors to nearly all of America’s most common health problems, from chronic colds to heart attacks to even cancer.

You are what you eat and what you do. Your body is the scoreboard for the health of your lifestyle. It usually won’t lie.

A doctor will rarely do more than blithely address a patient’s need to improve their lifestyle, and to their credit there isn’t much more they can do than that: Most of a patient’s contributions to their own bad health are a product of bad habits that a doctor can’t really do anything to address.

A doctor can’t stand over you 24/7 and rouse you from the chair to exercise or slap the processed food out of your hand. They know you need to fix your diet and can tell you so when you visit them, but that’s about as far as they can go.

So that leaves the person in the mirror. To be honest, most people lack a sense of accountability. This is why so many people go to the doctor far too often for just about every ailment, regardless of how much can be done about it.

You can avoid going to the doctor most times, and if you’re reading this chances are you have already taken far more steps to address your health than the average person. You have the ability to take your own countermeasures, in many cases more effective than anything you could pay a doctor to prescribe you.

A good metaphor for this approach: Let’s say you accidentally knock a small hole in the drywall of your apartment. Whoops!

You can either call the maintenance guy to come fix it, possibly costing yourself $50-100 for the repair and labor, possibly costing yourself part of your security deposit, or even a higher rent the next time you renew your lease.

Or you can buy a wall repair kit at a store like Home Depot for $10-15, find and buy a small can of some matching paint for even less, and quickly patch it up yourself.

And you can do the same thing with your health, because many of your health problems can be addressed by paying attention to how you handle your diet, your sleep, your exercise and your emotions.

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Using the glycogen equation

I’ve referenced this a few times. Jonathan Savage crafted an equation, out of 1993 research from Dutch professor JA Romijn, that estimates the percentage of energy you use from glycogen, vs fat, based on your effort relative to your VO2max.

y = .0021x² + .7896x – 21.031

… where X is the percentage of your VO2max and y is the percentage of caloric energy that comes from glycogen.

So, for a simple example, if I do a run at an effort equal to 70% of my VO2max:

(.0021 * 70 * 70) + (.7896 * 70) – 21.031


10.290 + 55.272 – 21.031


44.531 % from glycogen

Note: Yes, this is a massively reductionist estimate, ignoring all sorts of factors, not to mention the VO2max percentage is itself a guesstimated assumption based on what you believe is your VO2max, with your given x-percentage probably based solely on your running pace and/or heart rate. But correlative observation and evidence indicates that it’s more accurate than other methods, so here we are.

Anyway… at 70% effort, if I burn 123 calories per mile, then 54.8 of those calories will come from glycogen, with the rest coming from fat.

If (based on other quantitative assumptions) we can say I have 1208 calories of glycogen stored in my lower body, I can run about 22.0 miles at this effort before my lower body runs out of glycogen.


Now, this number probably seems low to many experts, who are used to assuming that the glycogen rate is closer to 65-70%.

At the same time, most coaches and runners are used to pushing harder on regular runs (even recovery runs) than they should. Many run their marathons harder than their bodies probably should, and it figures they burn out of glycogen before mile 20. So it would figure that most would assume a 65ish% glycogen burn rate.

Even Daniels‘ metrics flattens the slide on his similar VDOT metric, where as you drop below an 80% effort it flattens the change in the percentage of max until it assumes a rough minimum of about 80%. I would posit you can (and many do) their comfortable easy runs at far less than 80% of VO2max.

More than anything the Romijn/Savage Equation, while counterintuitive, is probably closer to an accurate estimate of glycogen use than other estimates. It’s one I go by.

Where am I going with this? Basically, this equation has some uses.

  • Let’s say you are trying to eat low carb, or at the least carb cycle to improve your insulin sensitivity and in turn how well your body utilizes ingested carbs. If you’re doing serious endurance training, you probably do need carbs. If you know your training volume and intensity, you can figure out how many carbs you can eat on a given day to fuel or offset the glycogen your body will burn that day.
  • This can help you get an idea of what pre/post workout or race nutrition you need to fuel or recover from your workout. Your protein needs should remain fairly static, and of course you need not worry too much about recovering fat since we all carry so much. But your carb needs can vary dramatically.
  • Similarly, this can help you figure out an accurate fueling plan for a marathon or longer race. By knowing exactly how much glycogen you need, relative to your estimated glycogen body storage, you now have a hard figure of carbohydrate calories you know you need to ingest. You can plan accordingly.
  • This can also help address the larger question of how many carbs you need on average. Perhaps you can set a low baseline, like 100-150g a day, and then add carbs based on how many you may burn in a typical week. The equation can give you a fairly accurate number.

There are I’m sure other examples. I’ll leave it to you to find possible ways to utilize this data.

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Quick thoughts on considering training volume by time rather than by mileage

I finished October with only 87.8 miles, thanks largely to the two weeks I took off following the Chicago Marathon. I’m already back up to about 25 miles per week as I ease back to a larger mileage load… the difference mostly being that I’m taking days off, rather than running shorter distances. I’ve already knocked out a few 8-9 milers since getting back on the road.

We look at elites and their crazy mileage loads, but it may make more sense to look at their weekly training in terms of time spent running each week.

Matt Fitzgerald actually lists runs in the training plans in his book 80/20 Running by time spent running, rather than by mileage. He’ll list regular runs at 40 minutes, 45 minutes, etc, reserving mileage recommendations exclusively for long runs.

Though like most I track my runs primarily by mileage, I do keep an eye on my overall time spent running. In fact, if you use the Electric Blues Daniels Tables, you’ll find yourself gauging workout intensities by time spent more often than by mileage.

Back to elites. Some may aspire to run the 100+ mile weeks that elites run, but many may make the mistake of blindly aiming for that mileage, even though they lack the speed of those elites. The result is they spend far too much time each week running, if they don’t burn out or get injured first.

Consider that an elite who can average a 5 minute pace running a marathon probably does his/her easy runs at something like a 6 minute mile, which is far faster than the vast majority of runners. Thus, if this runner were to run 100 miles, they could knock all of them out in fewer than 10 hours of weekly training. A typical runner might be able to log 65 miles in the same time frame.

An elite runner doing a 12 mile run for their typical run can probably knock it out in around 75 minutes. You or I trying to run 12 miles might take a couple hours.

So, one thing to bear in mind when setting the elites as a benchmark is that their high mileage is a function of their superior pace. If they ran closer to a 9 minute mile, there’s no way they’d log 100+ mile weeks.

As you go to establish training mileage goals, it might make sense to take stock of your own pace, and whether that pace makes the needed training time realistic.


I’m scratching the surface on this idea as it’s late, and it probably will get a more substantial treatment down the road. But it’s worth considering.

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Heart Rate: Should It Be Tied To Pace?

Many running guides, metrics, coaches, etc, will talk about your pace in relation to your heart rate, namely your maximum heart rate and what percentage of your maximum heart rate corresponds to a given effort or pace.

What to do in accordance with your heart rate depends on who is giving the advice, from Daniels and other coaches recommending a given heart rate for every pace, even suggesting your fastest runs be done at 100% of your max… to the Phil Maffetones of the world recommending you never run above 75-80% of your maximum heart rate… to coaches like the Hanson Brothers who won’t really discuss heart rate at all, focusing solely on your pace.

And this never minds that few can seem to agree on how to determine your max heart rate. Presuming you don’t shell out for an abusive VO2max or heart rate test, you’re often left to estimate using methods no one can agree on. The conventional ‘subtract your age from 220’ formula has long since been proven inaccurate. Runner’s World floated the result of a 2001 study as proof that the formula is close to (207 – (your age * 0.7)).

Scientists in Norway have found that an accurate formula is (211 – (your age * 0.64)). That’s the formula I use. The max it gives me (currently 185) seems more attainable than other results.

But anyway…. Personally, because I’m a fan of not dropping dead, I tend to avoid trying to hit my max heart rate even when running hard.

The closest I have gotten according to my Fitbit tracker is 184. My Blaze once said my heart rate had hit 187, but that could have been a blip. In neither case did I feel anywhere close to death: They were random occurrences during otherwise typically tough runs or workouts.

In most of my speed workouts and races, my heart rate may reach the 160’s, occasionally the 170’s. In my fastest 5K’s my HR has tapped the low 170’s for a short spell, but otherwise I never get above the high 160’s… even if technically I should be able to hit 185.

I do begin to wonder if along with my aerobic endurance my lower body muscles have sort of a ‘solid state hard drive’ strength to them, where my heart doesn’t need to pump at a maximal rate to keep everything going, where the muscles have the strength and energy systems to keep going with a more high-normal rate of circulation.

Even when running at closer to threshold effort or pace, I find I don’t always get to what Daniels would consider a threshold heart rate. It’s often closer to a marathon effort heart rate, maybe a half marathon rate. Even when I PR’d last year’s Lakefront 10, my heart rate never hit the 160’s until the final couple miles, when I was kicking for a strong finish.

Sometimes during my regular runs I hit the 140’s, but often my heart rate is in the 130’s. On my long runs during the last training cycle, I even hung in the recovery-territory 120’s for much of those runs.

I don’t know if I’m doing things differently, or if my body is wired differently, or what. But I certainly don’t mind seeing results even if my heart’s not having to pump at the rate that experts say it should be for me to get those results.

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12 things I want to do more in my next marathon training program

No intros. Let’s get to it.

1. More hill running. Brad Hudson swears by hill runs as an easy form of strength training, as well as a recovery aid after long runs. Jonathan Savage also swears by downhill running as a way to develop quad strength and endurance.

I want to try and do both during training… regular uphill running after long runs, and downhill runs as a harder workout early in the training cycle.

2. Sunday long runs instead of Saturday long runs. Previously I did my long run Saturday to give myself Sunday to recover before the workweek.

But this was during my previous career, which required a lot more walk commuting and where I used a standing desk. While that had many benefits, my new conventional sit-down career and its quicker, easier commute allows me much more physical downtime. Plus, I’ve improved my ability to get sleep after long runs, another factor in why I previously ran long on Saturday.

The hurdles to running Sunday have been eliminated, and since my next marathon will likely fall on a Sunday, it’s best to do the long runs on those days.

3. Greater emphasis on maintaining pace through consistent quick cadence. I’ve already been working on this as I’ve resumed running. But, in prioritizing volume during my last training cycle, I think I ran a low slower than I needed to.

This is hindsight being 20/20, but I realize I have better speed than my 11 minute mile long runs indicate. Plus, as I saw in tapering and the marathon, I have no trouble maintaining a faster cadence (and pace) on long runs.

I need to take a page from the Hanson Brothers and do all my distance running at as quick of a cadence as I can reaosnably maintain.

4. Mini-sharpening period for tune up races. My speedwork was either a bit scattered or a bit flat in how I applied it during the last cycle. I’m planning to stage it out a bit more this time around, not focusing hard on marathon level effort until the final few weeks.

As most recommend, I plan to focus more on maximizing speed during the early training stage, and this will allow me to focus better on tune-up races. If I train for specific endurance in the 3-4 weeks leading up to those races, to maximize performance in those races, it could have substantial long term benefits as I move on to more marathon endurance training post race.

5. Tune up races! I didn’t really do many tune-up races in my previous cycle, and to be honest I do miss shorter races. I almost decided to take a year off from marathons not because of how tough training is, but so I could do more shorter races instead.

I don’t think I’ll need to go that far, though. It’s entirely reasonable to do as many as 4-5 races during an 18 week training cycle, as tune-up races. And it’s reasonable to give them a serious effort, as doing so provides secondary training benefits.

6. More multi-pace workouts, especially during long runs. I’ve always mixed in fast-finish moderate runs, and dabbled with Daniels-style multi-pace long runs last year, during an extended test run of a marathon training cycle (I didn’t actually plan to run a marathon that fall, but did want to practice stretching out).

The latter are tough, and it may have been a little early in my development to do them. But now, having improved my ability to manage moderate pace in longer runs, I think it may benefit me to incorporate multi-pace long runs.

I don’t think I want to go full Daniels 2Q and devote two days a week to killer 12-16 mile runs with extended threshold and marathon pace segments right off the bat. I think to avoid burnout it’s best to do those closer to the race, around the peak cycle. I may not need to do a 20 miler next time around, but I can definitely benefit from a 16 miler where, say, 10+ of the miles are at marathon pace.

7. Varying the pace and intensity of regular distance runs. Over the last year I’ve done nearly all of my regular runs at around the same pace. That pace was somewhat faster during the Vancouver cycle than it was during the recent Chicago cycle. Lately as I’ve resumed running all of my runs have been substantially quicker than either.

But I think as I ramp up to training mileage it would be a good idea to take a standard hard/easy approach to those regular runs. Perhaps one day I can go moderate, and try to sustain an 8:30-9:15 pace… and the next I give myself total permission to take it easy and go as slow as I’d like. This can allow me to add maximum mileage while still giving myself permission to push myself some, while scaling back enough to allow those regular opportunities.

8. Run every single day, even if just a little bit. This worked very well for me during my last couple months of training. It happened basically by accident: I discovered I had run for over 10 straight days, and decided to try and keep the streak going because I still felt good despite no days off. I ran for 70 straight days right up to the Chicago Marathon, and felt great at the end.

My body seems to respond better to quick, easy runs as recovery instead of full rest. Many good runners run every day. I think it might work out (barring an actual injury) to just run 7 days a week, and when feeling particularly tired to just run a couple miles that day instead of outright resting.

9. Train to optimize high-moderate pace, for optimal aerobic support. Like many, I would previously opt to slow down my longer runs to preserve stamina. While this did allow me to run 20’s and other long runs, it didn’t help translate my speed to longer runs. My speed at shorter distances indicates I can run faster at longer distances.

Again, I want to take a page from the Hansons and seek to do my long runs at more of a moderate pace, rather than the easy pace most recommend. I’m obviously not going to race these long runs or do them at marathon pace just yet. But I want to go out at a solid cadence and try to hold that fast cadence for as long as reaosnably possible.

I’m no longer concerned about whether or not I can run long, since I clearly can. Now it’s about translating my speed to the longer distances by working on the specific endurance of running faster over longer distances.

10. Don’t emphasize marathon-pace until the final six weeks before the next marathon. While it’s important to do a bit of marathon pace training periodically throughout the training cycle, I also don’t want to peak too early. And it’s not as important to do marathon pace running until the final few weeks before the race.

As I did before Chicago, I will taper by heavily reducing my volume while doing virtually all of the my running during that time at marathon pace. It feels ingrained once you get to the start line, but if I were to do that for six weeks I would either begin to burn out or would lose my stamina from not being able to do longer runs.

Prior to the final few weeks, I’ll make sure not to do marathon pace for more than 25% of any speedwork in a week. A few miles once a week might be fine in the early going, but isn’t necessary.

11. Use accordant tune up races as goal pace benchmarks. Pace prediction calculators will use results from your other races as estimators of how you will do in other races, including the marathon.

If I have a goal pace in mind, a key will be to look at the equivalent pace in a tune up race, like a 5K or 10K, and see if I can run that pace. Or, if I don’t, to use the pace I run as a gauge of what I can do, and adjust my workout pacing going forward.

12. Peak early… with training volume. While I don’t want to peak early overall, I do have a lot of things I want to work on: Speed over longer runs, mixed workouts, other race distances.

It’s hard to work on all those things and increase your mileage during training. So, my plan is to focus during off-season and base training on building up higher mileage and to try and peak mileage before I get to foundational training.

By the 4th-6th week of training, I want to have experienced my max mileage, so that as I scale back training mileage I can easily slide into the other kinds of training and racing I want to do.


Thanks for humoring my lengthy list of personal training ideas.

More to come shortly on my upcoming personal marathon training goals.

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Can the 5K help predict a marathon time in lieu of Yasso 800’s?

Recently I floated the value of using an 8K as a marathon time predictor shortly before your marathon, in lieu of the popular Yasso 800’s workout.

While the 8K/10 can cut out a middleman and give you the same result as the Yasso’s, possibly more accurate since the breaks are removed… as I mentioned, it can be difficult to find an 8K to race.


I’ve done some more research based on Daniels’ pace recommendations, and I realize that a 5K may provide a similar prediction. This may work better for most people, because 5K races are a lot more common and easier to find, register for and complete.

Of course, the following assumes:

  • You’re trained to run the marathon distance, and can comfortably run at least 2.5 uninterrupted hours.
  • Your workouts haven’t been a substantial struggle to complete (aside from finding the time to do them, and making the proper effort to recover from those workouts)
  • It also helps if you know your goal pace, though this is not necessary.

Basically, you simply run a 5K at your best sustainable effort for the 5K distance. Do not taper for this 5K, and do not plan for rest days afterward. This is not going to be a max effort 5K.

If you know your marathon goal time, a starting guideline is to aim to run the 5K about one minute per mile faster than your marathon goal pace. It doesn’t have to be exactly this, but if unsure how fast to run the 5K this is a fine starting point. And if that seems too fast for you… your marathon goal time might be too ambitious for a full 26.2, even if you’ve been able to hit it during marathon-pace workouts.

Either way, the best effort guideline for this race: Run the 5K as if you have to also do a regular workout tomorrow. You don’t want to take it too easy, but you don’t want to exhaust the tank to try and PR.

Running the 5K by feel honestly will produce the most accurate result. Run at a steady pace you can hold for 3 straight miles, and avoid the instinct to finish hard and kick at the end.

If at any point in the 5K you feel you can go faster, you may increase your pace just a little bit. But don’t exhaust yourself before the finish.

The harder the 5K is to run, the less likely you can hold for 26.2 the marathon pace it will predict. Your aerobic fitness is part of what’s being estimated, so it’s important this 5K be a challenging but otherwise aerobically comfortable effort.


Run the 5K. Once you have your 5K finish time, it’s time for some math.

Step One: Take your total time in raw minutes: Take the seconds, divide them by 60, and add that decimal to the whole number minutes.

For example, let’s say an aspiring marathoner who run 50 miles a week and has knocked out his/her 20 miler… subsequently ran the 5K in 24:24.

24 seconds is equal to 0.4 minutes, which added to 24 whole minutes makes 24.4.

24:24

24 seconds / 60 = 0.4 minutes

24 minutes + 0.4 minutes = 24.4 minutes.


Step Two: Now, multiply that number by 0.16.

24.4 x 0.16 = 3.90

This number is the number of estimated hours it should take you to finish the marathon.

Step Three: You can take the decimal in this hours estimate, and multiply that by 60 to display the number of minutes.

0.90 hours / 60 = 54 minutes

3.90 hours —-> 3 hours, 54 minutes

5K Marathon Prediction: 3 hours, 54 minutes


According to the 5K prediction, a trained marathoner who can knock out a 5K in 24:24 can likely run their marathon in 3 hours, 54 minutes.

If the above hypothetical marathoner were to run the Yasso 800’s, they likely could complete their 800 reps in an average of 3 minutes 54 seconds.

If they ran the 8K/10, it would take them roughly 39 minutes on the dot.

But the 5K can give them the same estimate, in a fraction of the time and effort. The only extra effort is in doing the math.

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