Ryan – Page 93 – HillRunner.com

Protein before bed and compression socks

July 2, 2015 / Roundups / 2 minutes of reading

This article was originally posted by Ryan at the original HillRunner.com Blogs.

I’m leaning heavily on one of my favorite blogs this week. Alex Hutchinson’s Sweat Science blog is always a good one. This week, two of my favorite reads came from there.

Protein before bed

We’ve known for some time that it’s best to spread your protein intake out across the day. Your body can only process around 20-25 grams at one time. If you take more, it doesn’t really do anything for you.

So, would getting an extra dose of protein right before bed be beneficial or do things change as we go to sleep?

We now have the answer.

More generally, think in terms of getting four to six distinct doses of protein throughout the day and evening.

To me, that’s the key. Is the timing of that before bed dose of protein significant? Probably not. The key is that it was an extra dose of protein spaced out from the others throughout the day. Whether it comes at bedtime, when you first wake up or some other time during the day probably doesn’t matter. What matters is that it does come.

Compression socks

Do you believe compression socks will help you recover? If so, good news. If not, bad news.

That’s what a recent study tells us.

So for the believers, there was a tiny (and non-significant) speed-up in the second trial, while the skeptics had a significant (and unsurprising) slow-down. The error bars here are +/- ~20 seconds, but the difference is still striking.

This was a test of two 5K time trials with an hour between the two. The question was whether wearing the compression socks between the trials would affect the second. As it turns out, those who believed the compression socks would help them ran about 3 seconds faster on the second time trial. Those who didn’t believe ran about 17-18 seconds slower on the second time trial.

While this result is within the margin of error so we can’t say this result is conclusive, that’s a pretty amazing spread.

That’s the likely power of the placebo. Our minds are amazing things.

Monthly Update

June 30, 2015 / Miscellaneous / 1 minute of reading

This article was originally posted by Ed at the original HillRunner.com Blogs.

Instead of a daily or weekly blog post I will do a monthly update instead.

After all that time off from running I am finally getting back into good shape. I started running again on 03/10/2015 and here is a simple breakdown of each month through the end of June.

March – 16 runs – 39.66 miles – 2.48 miles per run (average) – 5 hours 17 minutes – 7:59 average pace per mile

April – 26 runs – 113.79 miles – 4.38 miles per run (average) – 14 hours 34 minutes total – 7:41 average pace per mile

May – 24 runs – 129.46 miles – 5.39 miles per run (average) – 16 hours 9 minutes total – 7:33 average pace per mile

June – 28 runs – 186.8 miles – 6.67 miles per run (average) 22 hours 56 minutes total – 7:22 average pace per mile

Antioxidants and fitness vs. efficiency

June 25, 2015 / Roundups / 2 minutes of reading

This article was originally posted by Ryan at the original HillRunner.com Blogs.

A long lasting debate and an important reminder this week.

Antioxidants

First, the reminder.

Back when I was a relatively new runner, everyone believed antioxidants were very good for runners. The belief was the more, the better. Antioxidants would help you recover from your training faster, which would allow you to train harder.

Conceptually, this makes great sense. In fact, upon a recommendation from a doctor who was also a good runner, I took mega doses of antioxidants for many years. I have to wonder now, though, in the face of more recent evidence how much those mega doses of antioxidants may have harmed my fitness.

Well, here’s more to get me thinking:

On the basis of vitamin E and NAC studies, acute intake of antioxidants is likely to be beneficial. However, chronic intakes of most antioxidants have a harmful effect on performance.

So short term supplementation may make sense. Long term? Forget it. It’s likely to do more harm than good.

Fitness vs. efficiency

There’s been a long debate over whether increased fitness decreases one’s efficiency. On one hand, it wouldn’t seem that one would directly affect the other. On the other hand, it seems that the people with the best fitness as measured by VO2max are not those with the best running economy. Even the elites tend to be great in one or the other but not both.

There is some new research that took a look at two questions:

1) If you have a high VO2max, are you more likely to have a lower running economy?

…there is an inverse relationship between VO2 max and running economy: those who are good in one are less likely to be good in the other. But it’s a pretty scattered relationship. Overall, knowing someone’s VO2 max accounts for only seven percent of the variance in their running economy. The rest is determined by other factors.

So the answer is yes but not by a significant margin.

2) If you improve your VO2max, does that mean you’re more likely to make your economy worse?

Again, those who improved VO2 max were slightly less likely to improve running economy. In this case, knowing the change in VO2 max explained 12 percent of the variance in running economy changes.

Again, yes but not by much.

So it’s true that a better VO2max apparently is associated with worse running economy but the relationship is weak. It’s not a death knell. You can improve both at the same time and you can do well in both measures.

Benefits of massage and adapting to burn fat as fuel

June 18, 2015 / Roundups / 2 minutes of reading

This article was originally posted by Ryan at the original HillRunner.com Blogs.

This week, I have an interesting roundup post on the benefits of massage and adapting to burn fat as fuel.

Benefits of massage

We all know massage feels good, right? But does it do anything physiologically to actually make us better runners?

It appears so.

We’ve already known that inflammation is reduced and mitochondria (the "power plants" of the muscles) growth is increased when muscle is massaged after exercise.

Now, there is evidence of more benefits. More blood vessels, less scar tissue and more muscle fiber regeneration.

Also noted is that massage immediately after exercise is better than 24 or 48 hours later. Timing matters.

Adapting to burn fat as fuel

A few months ago, I wrote about the idea of the low carb/high fat diet in relation to runners. I noted in there that we simply can’t burn fat quickly enough, even after adapting to burn fat as fuel, to support 5K or even marathon pace. I received a couple emails from LCHF advocates in which they called me a liar and one said a few other things. Such is life on the Internet, right?

Well, I directed them to some evidence that you indeed can’t burn fat quickly enough to support even marathon pace. Now, I have more evidence I can direct them to.

As noted in the image there, you’re pretty much out of luck on burning enough fat to power yourself through a 5K or 10K if you’re focused on racing. As for the marathon, if you’re a 176 pound marathoner you could train yourself to burn enough fat to get you to the finish line in 4.5 hours. If you’re a 132 pound runner, you can train yourself to burn enough fat to get you to the finish line in 3.1 hours. Any faster and you’re going to need glycogen (carbs).

Race report: 2015 Walleye Run 5 miler

June 15, 2015 / Race Reports / 7 minutes of reading

This article was originally posted by Ryan at the original HillRunner.com Blogs.

I haven’t given many updates on how my running has been going here for a while. Before I get to the race, I’ll offer a quick overview.

The winter went well. I thought my volume was a little off but my intensity was better. When I checked this year compared to last, my volume was nearly identical. If my intensity was better, then I was having a very solid winter.

In retrospect, my intensity was good but possibly not as well balanced as would have been ideal. Lesson learned. Tempo runs are great for base training but you at least occasionally need to crank up the effort level a couple more notches.

For the first time in over 20 years, I took a spring break this year. The family headed down to Florida for a Disney vacation, then we went to Alabama to see family. Needless to say, this wasn’t the greatest thing for my training. I planned my training around this, though, so I could be in ultimate recovery mode.

Upon returning from vacation, I wanted to get in a race but didn’t know how to fit it into the schedule well. The answer was run a race 6 days after returning from a 9 day vacation. Not ideal. The course also wasn’t ideal and the competition wasn’t there. I ended up winning a 5K in 17:44, second place was 21:24 so I didn’t exactly have anyone pushing me.

4 weeks later, I was again looking for a race. I ended up at another small 5K on a constantly undulating course. No major hills but never on level ground. I ended up also winning that in 17:41. Not the same runaway effort but not really pushed in the second half of the race and the course left me less than motivated to keep pushing.

So that brought me up to Walleye Run, a race that has become a family tradition. The family makes the trip with me, then we hit the festival after the race to do all the kid friendly events.

This year, we arrived to find the weather very humid, a little breezy but not terribly warm. When I started warming up, though, I realized how much the wind would be a factor in the first half of the race. It wasn’t terribly strong but, out in the open as we are for good portions of this race, it would be hitting you hard enough to have an effect. On the way back, I got a taste of how the return trip would be. Dead, humid air that just made everything feel stuffy and sticky. By the time I got back, I was sweating profusely and this was just from very easy running with about a 1/4 mile gradual acceleration. At race pace, this was going to be like running in a swamp.

As I was doing my pre-race strides, I saw a couple familiar faces, including an old InStep teammate. I don’t expect to see InStep guys in Fond du Lac so that was a bit of a surprise but it was good to see him. We chatted a bit, then lined up pretty close to each other.

At the start, the usual crowd of fast starters got out ahead of me (you can see a couple of them in the photo at the top) but not like some years. I don’t think I was ever outside the top 15. Usually, I’m at some point in the 20s at this race. Not sure if I got out better or the hard charging crowd was a bit thinner than usual.

About 1/4 mile in, we approach a median in the road. I was to the right of someone with someone just to my right and a half step back. The guy to my left moved out, forcing me out and the guy to my right made some comment that only I could hear. I think he was saying something about squeezing him out. Sorry man but I’m doing what I can. I didn’t say anything but I was definitely thinking that. We did settle back in, though, and the median never became an issue.

As we rounded another turn, I found myself right around 10th, with a pack of 3 that had already separated themselves by a fair bit and a couple guys in no man’s land before the chase pack I was in. I worked my way up to the front of the chase pack and found myself even with a guy in a green singlet for 5th/6th place at the mile. I had a period where the going felt a little rough so I let green singlet take the pace for a bit before I felt stronger and pulled up next to him. As I did so at about 1.5 miles, I said let’s work together and get the guy in black ahead, we both can get him. From this point on, that guy in black was my focus. The guy in green fairly quickly dropped off the pace and I was alone chasing the guy in black.

The guy in black was a distance ahead so this was going to be a long term chase. I set out to close the gap gradually, while hoping I wouldn’t run out of time. I grabbed a cup of water somewhere around the 2 mile mark and poured it over my head. A nice temporary relief from the humidity but short lived. Through mile 3, I kept focusing on the guy in black. I did notice at one point that the 3rd place guy was dropping off the lead two but he was so far ahead I knew he would have to completely fall apart for me to have a chance. My only real chance was the guy in black.

By the 3 mile mark, I knew I would be in competition with the guy in black well before the finish. I had closed the gap enough that making contact was nearly inevitable. The only question was how he would respond. As I continued closing the gap, grabbing another cup of water to pour over my head at one point, I was formulating a plan for the pass. Actually, more recalling my usual pass strategy. Surge a little and try to get past without him thinking he has a chance to hang. A little before the 4 mile mark, after focusing on this guy for 2+ miles, I got to put the strategy to work. I made the pass and he didn’t respond.

Still, I put a lot of effort into catching him. I was worried that he might recharge and make a run at me. I put everything I could into the next mile to not let that happen. I kept pushing and the signs I could pick up on from the people cheering were positive. It appeared the gap was growing.

I kept telling myself 3/4 of a mile to go, 1/2 mile to go, 1/4 mile to go, what do I have left? The answer was not much. I did not have a spectacular kick, I really had no gas left in the tank. However, I made the pass and I separated myself. I didn’t need a kick. I did all I could to bring it home as fast as I could but I had already left it all on the course.

I crossed the finish line in 4th place in 28:52. Just as expected, the wind was a bit challenging on the way out and the humidity and dead air were stifling on the way back. All in all, I’m thrilled with my effort. I’m not ecstatic about my time but the time is understood given the conditions. I am very happy to be back in the top 5 of this event and to have run a very strong, very smart race. I couldn’t have asked for more of myself on race day.

This is it for me for the spring racing season. I’m going to take a bit of time away from racing to work on my fitness, then gear up for the fall season.

Official results