Why do we run the long run slower than race pace?<\/strong>
The quick answer is that it has to do with how your body builds fuel, which is something you\u2019ll need for the race! I\u2019ll delve into the basic science of fueling (which I have hugely over-simplified but hopefully it\u2019ll get my point across). To fuel our runs we have 3 options \u2013 Creatine Phosphate (CP), glycogen and fat.
Creatine Phosphate<\/span>\u2013\u00a0You have about 15 seconds worth of CP fuel \u2013 that\u2019s it. Think Usain Bolt running the 100m \u2013 he fuels with CP and it works because he can run 100m in less than 15 seconds. CP is where your body will go first looking for fuel, particularly if you take off like a rocket from Barclays. Think of CP as kindling on a fire \u2013 it catches fire easily but burns out very quickly.
Glycogen<\/span>\u2013\u00a0Glycogen is the next fuel option. Glycogen is basically stored in your muscles and in your liver and because of that it makes glycogen a bit more difficult to burn as fuel (think of damp firewood \u2013 it will eventually burn but it takes quite a bit to get it going).
Fat<\/span>\u2013\u00a0Fat is the 3rd source of fuel and most runners, even the very lean women, have an ample supply of it. Think of fat as a butane tank of gas on the BBQ grill \u2013 once it\u2019s lit, you can have countless cook-outs before the fuel is gone.
Here\u2019s the important part<\/span>\u2013\u00a0All of those fuel sources \u2013 kindling, damp firewood or butane gas need something to ignite them and keep them burning. Physiologically speaking that ignition or burning \u201ctool\u201d is ATP which is created by mitochondria; so, the more mitochondria you have the more efficient you are as a fuel burning machine.<\/p>\n\n\n\n
What is mitochondria and how do we get more of it?<\/span>\u00a0\u00a0Some of us are genetically blessed with higher mitochondria counts. Thank your mother for that \u2013 it comes through the maternal side of the genetic equation. If you didn\u2019t win the genetic lottery, then the only way you can increase mitochondria is through LONG, SLOW, ENDURANCE training (LSE). When you go for a long run at a slow pace, you actually produce mitochondria. Kind of cool, huh? Now remember \u2013 we need mitochondria to help ignite our fuel sources. So what does that mean for you? It means SLOW DOWN on your long run \u2013 give your body a chance to become a mitochondria production factory. If you do your long run at a strong pace, you\u2019re missing out on this benefit.So we will be keeping it SLOW on Thursdays, and now you know why.<\/p>\n\n\n\n The route this week:<\/strong> Borough Market via Westminster Bridge<\/span> <\/p>\n","protected":false},"excerpt":{"rendered":"
BOROUGH MARKET!
Please make sure to\u00a0bring your Oyster Card or contactless card<\/strong>\u00a0for the tube ride back. \u00a0Also, you might want to have some cash if you plan to do some shopping \u2013 not all vendors accept cards. \u00a0We will head first to Monmouth Coffee \u2013 legendary filter coffee \u2013 and then we can head into the market together or separately or head home \u2013 whatever works for everyone. \u00a0<\/p>\n\n\n\n
We head to Hyde Park via the usual route: \u00a0start heading west on Circus Road and turn left on Grove End and follow south as it becomes Lisson Grove.\u00a0 Cross over Marylebone Road and continue on Seymour Place until the end.\u00a0 Turn right and cross over Edgware Road and then left to enter Hyde Park at the intersection with Stanhope Place. \u00a0 Run along the eastern edge of the park to Hyde Park Corner, under Wellington Arch and down Constitution Hill.\u00a0 Run past the Victoria Memorial down the mall and enter St. James Park.\u00a0 Run over the pond and out of the park, turning left onto Birdcage Walk and down into Parliament Square to Big Ben.\u00a0 Continue past Big Ben and cross Westminster Bridge. After the bridge turn left to run along the Thames until the river path ends after Southwark Bridge. Borough Market is under the railway bridge near the London Bridge station.<\/p>\n\n\n\n![\"\"](\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/Borough-Market-via-Westminster-Bridge-6-miles.png\")
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