Fasted long runs and everything about energy systems
Everything to know about run/endurance sports energy systems and how they help you run faster/farther
🏃🏽♂️Skim time (200m sprint pace): 48 seconds
🚶🏽♀️Read time (Steady z2 hr run): 4 min 25 sec
What is up? Welcome to DLake (mostly) and Mike Trees (sometimes) newsletter; Three Thing Thursday aka TTT.
💁🏽♂️ TTT Explained
TTT is a monthly (ish) email newsletter that’s packed with more flavor than the jelly beans you use to fuel you at mile 21 in a marathon.
We look to showcase the internet’s deepest and darkest, tips, tricks, and random facts. All in a fun-formative way so you don’t waste time online and because…
👋🏽 Hello to all the new people and HELLO to previous ones. I’m a few days late due to the USA holidays, moving, and general life stuff but I still came through with the tips and tricks before the month was over.
And… since it’s November/Thanksgiving month (in the USA) let’s get into this month’s energy system-themed newsletter;
Everything you need to know about running energy systems
Have you tried a no-fuel/slow-fuel long run yet?
How different people around the world (and pros) do their long runs
And cuz Thanksgiving is my fav month and I love giving…
My current training updates aka Ye Ol’ Fitness-Health-O-Meter
Masters of Some Community Spotlight
Feeling this? Share this link with a friend - dlakecreates.substack.com
🔋Thing One: Everything you need to know about running energy systems
Aerobic, Anaerobic… adenosine diphosphate phosphocreatine or ATP-PC are all different energy systems that we use in endurance sports (and life).
I’ve been in the endurance sports game for 25 years now and it wasn’t until the last few years that I started to get a better understanding of energy systems.
Mike trees and I explain (in simple metaphors and analogies) exactly what they are, when they are used and how you can use them to train and race your best.
Learn more about that here.
PS - If you’re still confused about this or want to go even deeper and see how this applies to you, I finally have a few coaching spots open. See the bottom of this email or go here to learn more.
🏃🏾♂️Thing Two: Have you tried a no-fuel/slow-fuel long run yet?
I’ve been dabbling in low-carb eating and fasting training for about 5 years now. Before that, the thought of doing a 2-hour-long run or 3-hour bike ride without anything to eat sounded crazy.
But I slowly worked my way up to it. I love it now for easy runs and during the pre-season base build. But... it’s not for everyone. But in that same breath, it’s worth considering for some people.
Learn more here.
🌎Thing Three: How different people around the world (and pros) do their long runs
The long run is one of the most iconic training sessions for a runner.
A long run is defined as “your longest run of the week”. That’s it. Not “more than 90 mins/10 miles/15kms”. Don’t get stuck in that trap.
In the off-season my long runs are usually 50-75 mins total because I’m not focusing on running far, just staying fit and doing a lot of sprint work and Vo2max efforts.
Have you ever asked yourself why we do the long run? Or what goes on in the minds of committed runners in a long run?
You haven’t asked yourself that? Well, I’m curious and found the answer for you here. (and enjoy a beautifully inspiring piece of long video content)
📅 My current training
The last month has been an interesting one. I transitioned from the off-season into the pre-season and it’s been awkward. I knew I would be moving homes so being in the off-season worked out well (the mental stress of moving is next level on how it affects your physical state). But I had already been in about 6 weeks off-season and I could feel my body wanting to do more and harder training. But I pushed back.
Now I’m somewhat settled and because I basically did a very light 2 weeks I feel like I lost a bit of fitness. I am healthy though… so that’s a win in my books.
🤷🏽♂️ #SorryNotSorry to you metrically sensitive American folks. Email me for the conversion into miles or Google it.
Notable Quotable
And…
…for November aka the official start of the “off-season/winter training” for most folks in the northern hemisphere.
🙏🏾 Thanks for reading! Again, if you like this stuff, please share a link with cool folks like you. If you got any feedback (good or bad), hit me up - at talk@dlakecreates.com
For real-world documentation of my training/races, follow me on Instagram & Strava.
Train smart: race easy,
Daren DLake
PS - If you were in need of a coach, I’m finally offering limited coaching spaces. Go here or email me if interested