To correct my earlier post …
It should read “I’ve been running pain free since”
Garret
Forum Replies Created
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ParticipantGarret on August 18, 2022 at 6:21 am · in reply to: Suspected achilles' tendonitis: recovery tips? #70022ParticipantGarret on August 17, 2022 at 3:35 pm · in reply to: Suspected achilles' tendonitis: recovery tips? #69993
From my own experience of Achilles tendonitis
I used the following (with guidance and advice from Pete Dickinson):
I continued very light running, starting with a walk-jog-walk protocol and progressing to continuous running.
I quickly progressed to maximum strength exercises (5reps, 3 sets) to strengthen calf, hamstring, glute.
I avoided any other exercise that aggravated the injury.
I used K-tape when running.Towards the end of the rehab period I had 2 weeks with no running or strength training.
I’ve been running pain since.
I continue to use K-tape on events/training sessions that are significantly more intense or have a lot of steep inclines.
I continue to do one max strength session a week for calf, hamstring, glute.
– GarretParticipantYes, under 5% is what’s suggested.
As with any test the result is an estiamte. Doing the same test on a different day you’ll probably get a slightly different result. That’s why frequent tests are suggested – with more tests you’ll get a better estimate.
If you want to build aerobic base then keep HR under AeT – so if you’re going over AeT on the steeper hills and rougher ground that means you should slow down to get the aerboic base building benefit.
On the two events, it seems they could be quite different. The longer one will require faster running on the flat over a better surface, the shorter will require faster climbing at slower pace on poor surface ?
If one of these events is more important to you than the other then get as much of your training in on ground that matches the more important one.
If they are well spaced apart you could consider doing specific training in the lead up to the first one and then once that’s over do specific training for the second one.
– Garret
ParticipantGarret on February 2, 2022 at 12:42 am · in reply to: Aerobic Threshold – Ventilation vs. Lactate – Need advice #62820My own experience has been that nose breathing has no corrleation with my AeT.
Based on multiple HR drift tests, and from sustained efforts over ultra distances, nose breathing was way off to start with and as my AeT is now close to AnT it is even further off.
– Garret
ParticipantMy understanding is its better to be conservative with AeT estimates.
As in, it’ll be better for your aerbobic base by running at or below your real AeT than above it.
So I’d keep to 140 or less until I did another test.
Why not try at test at 150, it sounds like 140 wasn’t too stressful.My experience has been that as my AeT got closer to AnT (now less that 10% difference) the perceived effort at AeT has got much harder.
Nice to see anyother Irish based uphill athlete here !
– GarretParticipantYou might try a outdoor drift test
It doesn’t rely on nose breathing.
ParticipantI picked this up when doing some high intesity bike racing.
For rehab I cut out biking, cut back running volume for about 4 weeks and kept to as flat a run as possible.
I found that my flexors, quads and ITB on the impacted leg were all very tight so lots of stretching of quads, hamstrings, glutes and plenty of foam rolling and massage balls.
After the 4 weeks I was back at ultra traning volumes, but kept off the big hills for a few more weeks.ParticipantGarret on September 18, 2021 at 1:49 pm · in reply to: Simple heart rate monitor for my free minimalist training philosophy? #57153I still have the 5 zones.
I set:
Garmin Z1 to UA Recovery Zone (Z0)
Garmin Z2 to UA Z1
Garmin Z3 to UA Z2
Garmin Z4 to UA Z3
Garmin Z5 to UA Z4I set the top of Garmin Z4 to 100% LT (lactate threshold) and top of Garmin Z5 to max HR.
ParticipantYou do a total of 4 pickups during your run. Each pickup is 10 seconds long. Take 3 minutes of easy running between each pickup.
ParticipantGarret on September 18, 2021 at 1:13 am · in reply to: Simple heart rate monitor for my free minimalist training philosophy? #57143I think a Garmin will always record the distance.
It’s possible to set the screens you see during your run so it will only show your HR and the zone. I use this so that on some runs I only see the HR screen and I have changed the zones on the Garmin to match UA’s 4 zones.
Do you want to keep the heart rate data for analysis or do you only want to see it while you are running ?
If you want to keep your HR data for analysis you can use a HRM strap that stores the HR data (Garmin, Wahoo, Polar all make these). This will give you the HR data and time but no distance and you can upload that after your run. You won’t have to save the run on the Garmin.
If you are keen to use HR accurately you will need to get a good strap anyway.
ParticipantGarret on September 16, 2021 at 1:51 pm · in reply to: Simple heart rate monitor for my free minimalist training philosophy? #57101It’s possible to turn off the GPS on your garmin.
You can also change the zones on the Garmin to match UA’s 4 zones.How about turning off the GPS and just use the heart rate screen during the run ?
ParticipantAs you’re targeting the shorter runs then high intensity training will be more important.
Sort out the ADS by targeting runs at the upper Zone 2 range.
Introduce intensity focused on speed, I use this progression:
– Pickups
– Short hill repeats: 10sec flat out with long 2 min recovery (starting at 2×4)
– Flatter trail Z3 intervals (3:1 work:rest, starting at 3×6 mins)
– 30/30sIf you’ve never done much high intensity running training then be very conservative in the progression.
Include weight training focusing on single leg strength and using heavy weight and low reps (e.g. 8) per set
In my experience hill based intensity training is good for flat speed as well and its less likely to lead to injuries.
– Garret
ParticipantHi
Are you targeting an ultra distance/race or looking to improve on the shorter hill races ?
In either case tackle the ADS because any higher intensity training will have the most benefit once you’ve got a good aerobic base.If you’re targeting ultra it sounds like you could be TFTUA calls Cat 1 so you’re best to focus on increasing running volume and base.
If you’re targeting the shorter runs then tackle the ADS and add shorter duration intensity focusing on your speed and running economy.
Towards the end of Chapter 11 in TFTUA there’s a section High Intensity that give advice on how to introduce the intensity.
Nice to see another Irish participant here too !
– GarretParticipantI don’t think you want to loose your ability to complete your aerobic running goals.
My own experience with ME has been that, in order to complete my aerobic running goals, I have to start ME at signficantly lower intenstity and progress more conservatively than is suggested in TfUA, the Big Vert plan, or here on the UA website.
On my third cycle of ME I was able to start at the level suggested in TfUA but I was still very conservative on the progression.
The conservative ME has been very effective and I was able to get in all my runs.
– Garret
ParticipantHi !
It looks like your test is only about 35 mins – you should make it an hour.
* Am I correct that 0.60% is super low for Pa:Hr?
Yes you’re correct, it’s low.
* Do I need to re-take the test at a faster pace? If yes, what starting heart rate do you recommend I aim for? If not, what would be your best guess for my AeT?
Yes, you should do another test. Make it 1 hour test (after you’ve warmed up) at an intensity you feel you could maintain for a couple of hours. If drift for this second test is 5% or more then do another test at a HR that’s halfway between the first and second test. You can repeat that approach until you find your AeT.
* While the pace was conversational (I took a phone call during it), I wasn’t able to limit my breathing through only my nose. Does this matter at all?
No, it doesn’t matter. I’d be inclined to ignore nose breathing as a method for determining intensity.
* Anything you would recommend I do differently next time I take the test?
It’s worth doing and AnT test so you don’t end up overestimating your AeT. HR drift at AnT intenstiy is also low.
– Garret