Another solid week of training this last week, along with having my family in town and a trip to the Grand Canyon. I did not quite hit as many miles as I wanted to, but I had some pretty good runs, a great long run, and I still hit 102 miles with only 3 doubles this week. Monday started off with a nice easy morning run followed by a drive up to Portland, and then a flight back to phoenix, where I met my family and the Padillas (family friends) for dinner.

As I mentioned in my last blog, my parents were visiting my Fiancé and me, checking out our new house and celebrating my birthday with me. We played a lot of games, went to the Grand Canyon, and had quite a bit of food from local restaurants. All of this was scheduled around my training, which was easy to do since my parents went out and ran, rode bikes, and/or walked each day as well.

            My total mileage increased this week, even though I only doubled 3 times, due to lots of travel. Had a short, easy workout Monday, a short, harder workout on Thursday, and a nice Long run on Saturday:

Week Total: 103 miles, with 3 doubles.

Monday:            AM: Distance run from Eugene House, 13 miles with 5 x 1 minute on, 1 minute off fartlek in the middle. Time = 1:21:08.

Tuesday:           AM: Easy run from hotel in Phoenix, 4.5 miles in 30:18.

                        PM: Distance run from home with my brother, then added on some, 10.5 miles in 1:12:49.

Wednesday        AM: Distance run at Buffalo Park with team, 10 miles in 1:09:35.

Thursday           AM: Workout from Gregs, 10 min @ tempo pace, 4 min @ 10k pace, 2 min @ 5k pace, 2 x 1 min fast. 3 mile w/u, 3 mile c/d, 2-3 min between intervals. 10.5 miles total.

                        PM: Easy run from Monica’s after massage, 4.5 miles in 29:54.

Friday               AM: Distance run with guys from Cooper House, on Fort Valley Trails, 10.5 miles in 1:12:13.

                        PM: Easy run on own from home, 6.5 miles in 41:43.

Saturday            AM: Long Run at A-1 Mountain road with Brett, 21 miles in 2:16:54. Took in 50 oz of fluid throughout run.

Sunday               AM: Distance run with Jeremy Acosta from home, 12 miles in 1:19:00.

Questions Answered:

In my last blog Mike said...

Nick, I’ve read before about how the sugar from gels consumed during a marathon are not converted into muscle glycogen and are thus not really too useful during a race. Do you know any more about that?

It is to my understanding that you are correct, the gels are not converted into muscle glycogen, but they do not need to be. The muscle glycogen is stored in skeletal muscles and liver prior to participating in exercise. While exercising the glycogen is converted into glucose, sent to the blood stream, and taken to the muscles that are in need of fuel.

The sugar from the gels, however, will become glucose in the blood stream and then be brought to the muscles for use during exercise. The gels are used by the body immediately to fuel the muscles during exercise (a marathon or long workout).  The gels are essential to maintain blood glucose levels during exercise, which will help exerciser’s maintain their high intensity exercise longer before reaching exhaustion.

In addition to that the gels that I use also contain caffeine to help keep myself more alert toward the end of a marathon. Caffeine has been shown to lower rate of perceived exertion and muscle pain, basically making my brain think I am less tired and sore than I really am. In both cases the gels are very useful during a longer race (1+ hours).

Nick