I’ve finally managed to introduced ME into my training.
My first couple of attempts were not pretty and I thought I’d share my experience.
I’ve been active, with hundreds of hours of aerobic exercise annually, for decades but without sustained structured or high intensity training.
My general and core strength assessments were good. I’d a year, approx 350 hrs, of TuFA based structured aerobic base building under my belt and my AeT within 10% of AnT.
I started with the gym based ME from TfUA. It caused muscle stiffness that significantly restricted my ability to do long z1 and fasted Z2 runs.
I stopped the ME and worked on the Functional Runner workouts from the Big Vert plan.
I then started on the ME progression in the Big Vert plan. This led to strained hamstrings and a longer set back.
Once I’d recovered I returned to the 4 exercises in TfUA’s gym based ME.
I cut the starting workout right back, increased the recovery time between the exercises, and slowed the progression. Here’s what’s worked for me:
WO1: 3 x 10 reps each exercise. 1 min rest between set, 5 mins active recovery between exercise.
WO2: 4 x 10 reps. Same rest as WO1.
WO3: 5 x 10 reps. Same rest as WO1.
WO4: 6 x 10 reps. Same rest as WO1.
WO5: 8 x 10 reps. 1 min rest between sets, 3 mins active recovery between exercise.
WO6: 6 x 10 at 5% body weight. Same rest as WO1.
WO7: 6 x 10 at 5% body weight. Same rest as WO5.
WO8: 8 x 10 at 5% body weight. Same rest as W05.
I have observed significant gains from the ME training. I’m sustaining better uphill speed at z1 HR and on long runs I no longer suffer shortening stride length or low level burning sensation in my hamstrings in the latter stages. I’m looking forward to further (slow) progression in ME.
If there’s a secret sauce in TfUA’s method perhaps gym base ME is it 😉 ?
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