I'm a big fan of carb depleting and replenishing to overfill glycogen stores. I did it for my last body building show, but it is a very common thing for runners to do as well. Your muscles store about 1 to 1.5 grams of glycogen per ounce of muscle (or something like that) When you deplete they go to about .6 If you replenish right they go to 3.5 to 4. If you would like to give it a shot, here is what I did.
5 days before the event, stop taking in carbs. I was able to go almost completely carb free. If you can't go carb free for some reason, get as close to zero carbs as you can. On each of the days that you carb deplete, do a workout for each muscle group. I avoided legs when I did mine, because I was preparing for a BB show. Do 3 sets of fairly high reps (10-12) for each muscle. After your last carb depletion workout on day 3, start taking in carbs. The first carbs you take in should he high glycemic because your muscles are starved and they will absorb simple carbs faster. Shoot for 400-600 carbs per day until the event to replenish glycogen stores.
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