Posted: 07/03/2013 at 16:22
BBB, I recommend you just race the guy at the same parkrun. But if he starts pushing too hard to early, then bide your time! Your earlier question the answer is Gretchen Reynolds, who writes a NYTimes column about the science of health and fitness. She just summarises the latest collated thought in her book (spot the tautology). The article on the problems of sitting too long is here. The important paragraph is:
"The quantitative effects of sitting time were compared with the corresponding inverse effects of physical exercise in a large representative sample of Australian adults.8 It was reported that each 1-h increase in sitting time watching television increased the prevalence of the metabolic syndrome in women by 26%, independent of the amount of moderate to vigorous-intensity physical exercise performed. This was approximately the same quantity of decreased risk (28%) of the metabolic syndrome that was induced by 30 minutes of extra physical exercise."
So basically, you exercise for thirty minutes, then treat yourself to an extra hour in front of the TV, and you've just undone the benefits of the exercise in some ways. Whether you've undone any improvements that might lead to a greater VO2Max is something I reckon should be investigated. Duck, I agree on the living in a lab thought - the paper notes the fallacy of using questionnaire answers instead of clinical observation.
As to being able to predict whether one will get gains from exercise by testing your genes, well, she does a decent chapter on that too. I'll let you guess what the result is but presently my opinions remain secure.
Nice report, WJH, and off the back of that you could safely assume sub-3:30, if you're marathon trained. If those improvements are off the back of increased mileage and longer slower runs, a 3:20 would still give you a comfort factor even for your first full. But always worth erring on the side of caution with the biggie!
YD, I think MP for me at the moment is a desired race pace rather than true MP. I don't have recent enough results to point to a true MP, and I don't want to go with my past MRP. It's aerobic, I'm making sure of that!
Tonight's the night for more MP intervals, with much reduced interval duration for the same rep length. Not looking forward to it though, after spending 1hr45m for a bit over 13 miles on the treadmill last night. 3 miles recovery this morning was mentally offensive!