Importance of Carbohydrate

Maintaining Glycogen stores throughout the Training week you will help maintain a Consistent performance in training ensuring the body has Sufficient energy for optimal performance, whilst helping in the Prevention of fatigue and Stress to immune system

Why Carbohydrate?

  • Only fuel source suitable for high intensity training
  • Very low carbohydrate intakes in females can affect menstrual cycle
  • Insufficient carbohydrate has been related to depressed immune system
  • Insufficient carbohydrates can disrupt sleep patterns
  • Insufficient carbohydrate can contribute to poor recovery and Over Training Syndrome (OTS)
  • In endurance running a periodised approach is best practise –that does not mean going Low Carb High Fat (LCHF)
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Training – May 2017 Summary

Monthly Summary May 2017

Device: Garmin Forerunner 630

Monthly Totals:
Total Miles: 304.43 Miles Weight: 71.5 kg (157 lb) Avg Pace: 7:10 m/m Time: 36:21:20
Notes

May is Anglo Celtic Plate 100k month! Plus a final build up weekend including the White Star Running OX Frolic (12 hour trail race) and OX Half Marathon events on the 6th and 7th of May.

The main plan was keeping the mileage high for the first week of May, then a cut back week before race week 15th to 21st. The last big week included a race weekend where I was looking to run up to 100k over 2 days, this included a road 13.1 mile run on Friday 5th followed by a 12 hour Trail Race on the Saturday 6th (Where i would run up to 50k) and then a Half Marathon Trail Race on the Sunday 7th.

After Anglo Celtic Plate 100k the plan is to rest and enjoy some beers.

Weekly Mileage breakdown

Last 100 mile weeks, followed by 1 week cut back (Taper) then easy running race week.

Week Mileage
Week 22 29th May to 4th Jun 33.48
Week 21 22nd May to 28th May 18.14
Week 20 15th May to 21st May 103.72
Week 19 8th May to 14th May 68.87
Week 18 1st May to 7th May 95.95

Races

The OX Frolic (12 hour trail race) was a tough 10k loop, with steep uphills and downs with hard rutted ground, I set off with a max target of running 5 laps, this included a longer lap 1 that made 4 laps a full marathon (completed in 03:15), the final lap was a bit of a slog but the target was ticket off in 04:03:00 without walking any of the steep hills.  The Sunday OX Half Marathon Trail Race was a different matter, the plan here was go off conservatively over the fast half (or just try to run after the Saturday) and then try to push on for the second half.  The lead group of 3 runners went off faster than my planned effort so I let them go before hitting the first of 2 very steep hills (both which I hiked). After about 3 miles I caught the front group  and up to mile 6 ran in a pair swapping positions, as the course flattened out I gaped the 2nd place runner to finish comfortably in 1st place with a 2.5 minute lead.

Race Report – British Championships 100km – Silver / Anglo Celtic Plate – England Team Gold

Sun, 21/05/2017 ACP100k 2nd – Silver Medal 🥈 (watch died as did I 😬) 07:04:28
Mon, 24/04/2017 OX 12 (50k Training Run) 04:03:00
Sat, 06/05/2017 OX Half Marathon 1st 01:35:24

parkruns

Plus a sneaky parkrun win at Poolsbrook on the Saturday before ACP

Sat, 20/05/2017 Poolsbrook parkrun 1st 17:22
Sat, 15/04/2017 Morning Run inc Poole parkrun (2nd 16:49) 16:49

Diet & Weight

Carbohydrate depletion from Sunday 14th through to Thursday 18th, this was a no carb diet with all meals consisting of Meat, Eggs, Cheese only. Thursday was my last carb depleted run and carb loading started at breakfast following my 6am run.

Race weight was slightly higher than marathon race weight at 71.5kg, with a low of 70.5kg during carbohydrate depletion.