quote:<HR>Originally posted by Gregolowe:
Let me ask a question. I'm not trying to be contentious nor am I coming from the other side of the spectrum suggesting that running fast is the answer. It's an honest question. How did those elite marathoners get there?
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Am I just delaying my progress by going so slow?<HR>
Mostly, those elite marathoners got there by being born that way and by serious training.
Very few of us are born to be elites. There are many to whom a 6:30 m/m pace is so slow they would never do it. I know a guy whose mid-week training runs are always 5 - 6 minute pace or under. The elites are born with a cardiovascular system and the biomechanics for running that the rest of us can only dream about.
In his book "Real Running", Marty Liquori has a chapter on "Categories of Runners." He classes runners as "World Class", "Category A", "Category B", and "Category C". Category C is the lowest, and if you don't fit there...
FYI, here's a category C runner breakdown:
Times:
Mile under 6:00
10K under 45:00
Marathon under 3:20
Experience: probably running competitively less than a year, and maybe some earlier sports experience.
Competes: maybe 5 to 10 times a year
Weight: Often a factor; maybe will need to watch diet in addition to keeping up training mileage.
Mileage: 20 to 35 mpw, sometimes less.
When I was 40, I had to train somewhere between Categories A and B (60-70 mpw, race 10Ks etc) to get the times for a Category C runner (ok, my 10K was under 40 min but not under 38 like Cat B.)
Ok, so the rest of us aren't ever going to be "elites" or anthing even close to it. How should you train? From a VO2 test you can tell where you need to train to build or keep up an aerobic base. You can also tell where to do some beginning intervals or speedwork (based on AT), once there's a solid base.
One more thing the elites often have that the rest of us don't: personal coaches who are really good at knowing just what the athlete needs at any particular stage of training.
Just build up the mpw, and get a VO2 test that someone will give you training advice from.
muscle-bound fat in the muscle fibers, and (ii) fat stored in fat tissue. I thought that is what you were aluding to. The fat in the muscle fibers is readily available during exercise while the fat in fat tissue is not as available (this source is slower to respond). Depleted muscle fiber fat takes 7 days to rebuild this fat after it is used, which is why one should eat fat regularly. 
