What part of this don't you understand?:
79% VO2 max for a 3 hour race but only 80% for a 2 hour race.
If we compare two identical twins, one who is super elite and one who is a beginner but has good overall fitness, because they are genetically identical and both have good basic fitness, they will have the same absolute VO2 max.
The slower runner will doubtless have more body fat, perhaps 20% versus 6% for the elite runner at his skinniest.
If both runners have the same absolute VO2 max say 5 liters/minute then the 3 hour runner uses 5 x .79 = 3.95 liters x 180 = 711 liters oxygen
Elite runner uses 5x .80 = 4.0 liters x 120 = 480 liters oxygen
The difference in intensity is minimal. You assumed the fast runner has to have a massively hypertrophic heart giving him a super human VO2 max. This is the dogma, it goes back to even before you were born. Elite athletes don't have massively hypertrophic hearts.
The slower runner uses more fats and more carbs, as we all do when we run for longer periods.
Even if we use the example of two identical twins with a relatively low VO2 max, they will have genetically superior economy relative to those with a higher VO2 max. Say 4 liters/minute then the 3 hour runner uses 4 x .79 = 3.16 x 180 = 569 liters oxygen
Elite runner uses 4 x .80 = 3.20 liters x 120 = 384 liters.
So my point still stands: ELITE RUNNERS USE LESS OXYGEN, GLYCOGEN AND FATS TO RACE FASTER.
The same principle applies to runners with much smaller differences in ability.
Really, it's not hard to figure this stuff out, it's not quantum mechanics.
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=7483154#ixzz4EO8PZVWr