Hi. I for one would be interested to hear updates on your experiences and what your AeT and AnT were determined to be. I’m also coming back to running after pretty much only cycling for the last two+ years after a diagnosis of “early osteoarthritis” in my knees. After reading some research papers showing not much correlation with running and data indicating no tendency to make OA worse with running, I’m starting again.
My MAF HR is 127 bpm (i.e., I’m 53 yo), and I have to shuffle slowly to “run” at that HR and have to pretty much walk most inclines. And this is all in central Texas, so not much above sea level. My long bike rides are 50-60 miles at 15 – 16 mph average, but as stated in the thread, this does not seem to have done much to prepare my legs for a return to running! My heart and lungs can do it, but my legs are still adapting.
I started out walking for several minutes then running for a minute or two and repeating that. Having done 1 “run”/shuffle/walk per week for about 3 months, my legs are finally able to handle 5 miles or so of this, but my pace is terribly slow, in the 12 – 14 min/mile range, which is very frustrating. I’m going to stick to the MAF HR training for my runs for now and am interested in how your experience goes.
I had thought my AeT was about 137-140 (on the bike, based on “talk test” and nose-breathing), but I did a run/shuffle test on a track for 3 miles at 132 bpm (MAF + 5), and my Pa:HR was >7%! Not good and not AeT, so I’ll stick with 127 bpm for my “runs” for now.