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If you eat well the day before, light brekkie as you did & more brekkie straight after then you should be fine imo.
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Unless you had done a big session the day before or something, why does your coach friend think you would have been depleted of glycogen? A 30min walk shouldn't deplete glycogen stores, especially if you ate before heading out with the dog.
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As above, you wont be glycogen depleted. May just be getting used to the early morning higher intensity stuff.
I'd do a normal dinner. I generally run alright after eating a little so I'd have a small breakfast (couple of weetabix, half a banana) just to make me feel like I'm not hungry then take the dog for a walk.
5min warmup, few strides then into it. maybe a gel but 10x400's is a short enough session that you'd probably be done before the sugar hit anyway.then normal breakfast when done
edit: exactly what rhb said.
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Aren’t your runs for Ironman?
Let him know they start about 6am. Watch the fireworks as he mentally works out that glycogen situation.
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@Colm89
What are the experienced runners thoughts on early morning speed sessions?
With a 2.5 year old and a 6 week old in the house, and a job that’s getting increasingly busy, my only guaranteed time to get a run in is first thing, and I mean really first thing (5am dog walk, 5:30am run).
I had a 10x400m in the diary this morning, so had a carb heavy dinner and 3 weetabix before bed, apple and banana before the dog walk this morning. Session wasn’t easy but I hit the numbers. Running coach mate gave me a bit of an earful for doing a session like that depleted of glycogen and said to have a gel before and mid way next Tuesday.
Anyone else on the dawn runs notice any ill effects of sessions largely on empty?