Today I had planned on doing some hill work. I woke up at ~8:00 am, because no matter what time I go to sleep my brain tends to wake me up at around this time in the summer; but I did have a good sleep, around 9 hours. Had 2 cups (500mL) of coffee between then and 11:00 am, and then I had a “tall” americano from starbucks at approximately 12-12:30.
So at the beginning of my run at 1:30 pm, I’ve had nothing but coffee and water.
I warmed up for the hills by running through the trails in order to get to the hill, which turned out to be almost 5k. I ran this at a relatively easy pace.
Ran up to the top of this hill once, so that I could drop off my bottle and measure the distance/elevation. I also measured on my way back down to the bottom. The trail to the top is just over 200m long, and the ascent is ~20m, which gives the hill a 10% grade. Not bad.
I arbitrarily chose to do 8 repeats up this hill with the walk down as my recovery, taking a sip of water whenever I got to the top (which I didn’t start until round 3). I felt pretty good the entire time, though breathing was hard by the time I got to the top of the hill each time! After the 8th rep, I ran/hiked the trails home (and took a few detours), which ended up being about another 6k.
I think it’s interesting that I can do this type of work without eating a ridiculous amount of carbohydrate during the training sessions (I eat nothing!), and in a fasted state. I also think it’s interesting that I can do this fasted training without eating a chronically low-carbohydrate diet. Most of the proponents of low-carb diets for athletic performance propose that one must eat almost no carbohydrates to become more efficient at fueling their training on primarily fatty acids/ketones as a fuel substrate. I tend to consume upwards of 300g of carbohydrates on some days, yet am still apparently “fat-adapted” as I can go all day without eating if I have to, and still train hard. I don’t ever keep track of my food intake, as I eat intuitively and based on my training. But sometimes out of curiosity I will check.
To be fair, I did eat a relatively low-no carb diet for well over a year, so there are many physiological adaptations that would have occurred as a result of this. And I still perform the majority (almost 100%) of my training in a fasted state, and as much as possible, in a glycogen-depleted state. I’ll definitely talk about this stuff in the future.