Run #9: Follow-up Run

Subang Jaya Municipal Stadium. Cloudy. Rising Sun. 6.30am. 4km in ?

I didn't want to record my time. No pressure.

--

Some thoughts on metabolic efficiency:

1. For energy to release, our bodies needs glucose + water + O2.
2. Glucose can be stored in muscles, broken down from fat in the liver. The rate of glucose delivery to the muscles depends on biology. This we can improve through long term conditioning (correlates with training distance), if at all.
3. Water we can maintain by ensuring fluid goes through the body in a timely manner. BUT our bodies can't store too much water -- this translates to regular fluid stops along the running route.
4. O2 depends on both respiration and heart rate. Respiration depends on exhalation, which removes CO2 for more O2 capacity; and inhalation, which delivers the O2. Heart rate determines the speed at which the O2 can be delivered. Assuming heart rate is constant, O2 depends on lung capacity - how much CO2 is exhaled and replaced by O2; assuming O2 in lungs is constant with each breath, heart rate determines how much of O2 can be delivered to the muscles.

My target for this month would be to condition my heart and execute adjustments in breathing method.