Like many others here, I’m pretty sure from how I trained in the past that I had ADS. Read the book, had a lab VO2Max test, etc. Let’s say I’ve determined my Z2 training HR target is 135. I’ve slowed down on most of my runs to try to stay around that HR. What I’m not sure about is how this will change over time. As my ADS diminishes, which scenario will occur:
1. The pace at which I can run at a HR of 135 will increase. So, for example, when I started 135 HR was a 6:20/km pace, but eventually it will be faster (let’s say 5:20/km pace?). So I should always do my long runs at a 135 HR, I don’t need to worry about changing that, but I will naturally speed up at that HR as time goes by. This shows me the process is working.
OR
2. My Z2 level actually is slowly increasing as my body gets more aerobically adapted. If I do this Z2 training for a while, eventually my HR zones change, and really I should be running my long runs at a higher HR in the future, as my Z2 HR moves upwards (say from 135 to 150). So eventually I need to stop running at 135 HR and start moving up to higher HR’s, where in reality I will be using the same amount of aerobic capacity as I used to at 135.
I don’t have access to a lactate meter, as I’m guessing that would give me the answer, so I guess I’m asking is there another way to know which scenario above is what I should be expecting? Or is a lactate meter the ONLY way to know where I am in the process? Sorry if the question is confusing!
Thanks.
