Nice weather at the track, same as last time, low 70ºs, light S wind. First consecutive day on the track in a while. Can't do much volume.
Hoka trainers on
stretches, 100m, bands, drills
Adidas trainers on
2 x 100m - 14.47, 13.23
300m - 43.06 (13.22, 14.16, 15.68 / 27.38, 15.68)
Hoka trainers on
4 x 45 yd 90 lb weight pulls
Not that great of a 300m considering the effort, a slow last 100m showing I'm far from optimum 400m race shape. Would be right around 59 high pace. Still not putting the spikes on yet. First ran an easy 100, then a harder one, about 400 race pace (for the first 100).
The weight pulls with these 2x45 lbs plates are much harder than pulling a 120 lb sled. The resistance and friction make it a maximum effort to run a 45 yd sprint.
Would like to race in a week but afraid I'd be disappointed. But that's all part of finding out where I am.
140.6 lbs after workout. Probably eating too much carb and not enough meat past few days.
Great paper. In one of Peter Attia podcasts his guest is one of the authors and they go into depth on the meaning and significance of the findings. In short: metabolically healthy people have higher density and better functioning muscle cell mitochondria. Mitochondria are found in abundance in type 1, some in type 2a and none in type 2b. Metabolically healthy people can derive a large portion of the energy in zone 2 which is all fatty acids oxidation. Diabetics have poor, and sometimes no, fatty acid oxidation and rely on carbohydrates for energy even at low work levels. Diabetes first starts with dysfunction in mitochondria. Developing mitochondria maybe an effective therapeutic method for diabetes prevention as well as life extension. Contribution of energy from mitochondria fatty acid oxidation falls off rapidly at higher exercise intensity. Therefore higher exercise intensities do not develop mitochondria. For mitochondria development the objective is to achieve and spend as much time as (reasonably) possible at FMax, which is the maximum amount of energy from fatty acid oxidation without tipping into carbohydrate utilization. This is zone 2. (400 meters is zone 5 or 6, depending on the scale used). The best method is to monitor is to monitor blood lactate with a lactate meter (like a glucometer). Proxy can be a glucometer as blood glucose should remain low and drop. If glucose rises the exercise is too hard for this purpose. Hard exercise does not provide this benefit as the lactate generated shuts down fatty acid oxidation so mitochondria do not develop. In addition it floods the system with glucose which increases insulin release. Recommendation is to follow intense exercise with an extended period of zone 2. Besides what was just described, zone 2 exercise elicits a non insulin muscle glucose uptake. Simply stated insulin results in a series of chemical reactions which brings a tube to the surface of the muscle fiber which transports glucose into the muscle structure. Zone 2 exercise brings this receptor to the surface without insulin. So if you are in zone 2 and wearing a continuous glucose monitor you will notice a steady drop in blood glucose over the session. If applied after intense exercise can protect from the effects of elevated glucose and insulin.
ReplyDeleteThis fits well with my A1c creeping up. Over the last years my training has evolved away from lower intensity volume to where it pretty much is present any longer, it is all ver very hard. Given my genetics this is a bad combination. Also for a healthy person not good if they are playing the long game (longevity). Prescription is minimum 4 45 zone 2 workouts per week and follow any zone 4,5, and 6 training with a zone 2 warm down.
https://escholarship.org/content/qt6jb6q5w4/qt6jb6q5w4.pdf