5K run

And in the ultra world, that actually may not be the worst thing.

But in like the 5K, you don't necessarily want more muscle cross-sectional area or like the fibers to get too big.

Because then that actually what it does is it increases the diffusion distance for oxygen.

So, the oxygen, basically your capillaries run alongside your muscles like this.

And we kind of derive that from the fact that when I measure your blood lactate, which is, again, associated with fatigue, it rises when you run above and beyond your lactate threshold and in an exponential fashion.

If I measure your blood lactate at the end of a marathon, it's going to be like 1.

It's going to be like 1.2 maybe, right? At the end of a 5K, it gets up to 7 or 8.

And we know that around 3 or 4 is a pretty substantial amount where you're actually going to be experiencing accumulation of hydrogen, which is what the bicarbonate is actually fighting off.

Sunday, he's returned to the UK for his next adventure.

And he sort of alluded that there's a bit of a trip there and was wondering whether people want to follow him on the 5K app to see where he's going to be on the 7th and the 14th.

of November where all will be revealed about what the mystery trip is Xavier said my first ever trip to Australia was 18 years ago and I've forgotten what a great country this is and how much I love it whilst my trip has been cut short this has given me the opportunity to come back real soon I'll be returning with my wife at the end of January for five weeks flying to Melbourne and returning to the UK from Sydney So I'll be doing a Melbourne park run, three weeks on the road, and then the fifth event will probably be another Sydney one.

Anyway, thanks to all you Aussie adventurers out there.

And so I ran four events in the Senior Games.

I ran the The 1500, the 800, the 400, and then the 5K, which turned out to be 7K.

But it was fun.

It's for athletes over 50.

And so...

I think I qualified in all four events, but I'm not running all four events.

If I go at all, it'll probably just be maybe the 5K, maybe the 1500, but definitely not the 800 and the 400.

That 400 was terrible.

Yes, they do.

All these 5Ks.

Yep.

I tried to do my long run one day over there.

But just come out and do a run.

And it's going to be a fun run, a 5K fun run.

So there's no pressure.

Well, it will be, too.

That's great.

I guess so from there was 5Ks to Luke wanted to do a half marathon next in Noblesville.

That was going to be a stretch, but we did some training.

So, again, that was fun to just your kid wanting you to do something with them, right, at that age.

Yeah, that was a little bit random.

Just down the road from where I usually stay in Royal Delo Mill, there's a little running club that go for 5K on a Saturday morning at 8 a.m. And yeah, the Instagram algorithm obviously picked, picked it up.

Uh, one time I was out there, I thought, well, this, this looks all right.

And so I joined those guys for a run.

my gosh.

Well, have you seen on, I don't know if you saw the video on TikTok that, like, fraternities and sororities now are doing, like, wellness parties? Yeah, what is that? They're, like, running a 5K.

I'm like...

Got the cameras.

Yeah, you are.

I've started following this guy who does his 5Ks in two minutes per K, two minute 13.

Sorry, what?

Yeah, right.