How long have you been training? During my first 16-wk plan, my mile time over 60 minutes was cut almost in half. But it took a few weeks to see gains, and months to see it really drop.
hafjell
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ParticipantParticipanthafjell on October 26, 2018 at 7:24 am · in reply to: Recovery time after long fasted workouts #14135
Are you sure the duration isn’t too long? In other words, are you going longer than prescribed by your training plan? If you’re sticking to AeT, another factor may be in play. IME, the transition to fasted workouts was seamless, but I stuck to the plan to the minute and I was zealous about eating immediately afterwards.
Participanthafjell on October 17, 2018 at 1:42 pm · in reply to: Heart Rate for Uphill Weighted Muscular Endurance #14011“By the way the hill in that video is 60% not 60 degrees: Very different.”
Could you explain the difference?ParticipantAre you adding these workouts to your training plan or substituting these in and removing previously scheduled dryland workouts?
Participant“What’s more, I consider a synthetic belay parka to be my winter-conditions outerwear. I don’t use goretex or similar waterproof/breathable shells ever unless I know i’ll be in rain (ie. Scotland in winter). I still use a Houdini Jacket as my primary shell for almost all winter climbing and skiing. If i need more, I throw on a Hyper Puff Belay Parka which is basically all (winter) weather protection.”
Even in wet-snow conditions with expected constant snow fall? I ask because I know you used to like the M10 for a similar application. I think the M10 is just about perfect. Maybe the Houdini breathes better on the up? Certainly lighter and cheaper. Will look into the Hyper Puff.Participanthafjell on October 4, 2018 at 7:12 am · in reply to: Accounting for work in training stress calculations #13742@ScottSemple
Brilliant. Thanks for the periodization advice; that’s a good permission slip.
Funny how when I started my first transition phase I didn’t want to take the rest weeks and even ran all of my recovery walk/runs. Second time around, I really look forward to the decreased volume of the rest weeks, and am frequently walking my recovery walk/runs.Participanthafjell on October 2, 2018 at 2:25 pm · in reply to: Accounting for work in training stress calculations #13721Will let the experts chime in, but I suspect your job will be a hindrance to training, not an enhancement. Since you’re training, presumably, for an event which requires constant movement up and downhill, your work is likely just draining you. Make sure to be honest with yourself when you need extra rest.
ParticipantI will work out in the pouring rain as planned. I won’t exercise outside in thunder and lightning. Otherwise, I have found it much better to be wet for a few hours than to alter the plan or resequence days. Resequencing is to be avoided, in my experience.
Everyone is different, but I think Z1 in the rain is fine, even fun in an odd way.
Of course, I would select my route more carefully. IOW, limit exposure, avoid slabs, stick to stable trails.ParticipantInteresting. How do your knees do on the volcano weekends?
My experience with the Stairmaster has been pain for the hip flexors and a decrease in flexibility, although I have gotten faster. I have done a lot of hours on the Stairmaster though, probably overusing it.
I think you’re probably right about the weight. I found 40 pounds felt very heavy for the shoulders but didn’t do much to my legs. Another 10 pounds did the trick. In other words, as you experiment (and are concerned about your knees) maybe an increase smaller than 15 pounds will help you achieve the desired workout.
One other thought: shoes. As you increase mileage/volume, the fit of your shoes becomes more important. If you just bought online or off the rack, might be worth having a fitting done at the most reputable shop in Portland. I know it’s running heaven out in OR, so assume there are lots of qualified shops.
ParticipantCan you walk downhill without hurting your knees? I was in a similar situation at the beginning of my plan, and by week ten, my legs and knees were strong enough to run downhill (unweighted). It’s very difficult to replicate trail running or hiking indoors. IMO, the stairmaster is good for pushing yourself–the pace is constant/unrelenting. But for Z1 and Z2 long runs, it’s best to fit in time outdoors. Others with more experience while chime in.
Rereading your post, if you really could not shuffle your schedule, I would consider dropping one of the strength/power sessions for distance. This whole program is built on TNSTAAFL. It sounds like you’re trying to get out of doing the hallmark workout: long, slow, nose-breathing distance.ParticipantKeep them on for the 15′ easy up and 50′ easy down (if on a stair master)?
Since I can’t go down (or can I) on a tread mill, I’ve just been running in running shoes for the easy part.
ParticipantI’ll let others with more expertise weigh in, but from my experience, you won’t be able to do much more than the training program if you want to properly recover. If you’re doing the exercises as outlined, you most likely won’t have the energy or strength for extra curriculars. The heavy weeks of the base period should feel pretty intense.
ParticipantWe see people making solid aerobic gains using our approach once they can hit 8+ hours/week of aerobic training. When they get over 12 hours of aerobic volume they really see improvement. Under 8 hour it will be tough to move the aerobic needle.
@ScottJohnston and others,
How does 12 hours of aerobic volume look on a weekly schedule? In other words, over how many days is that divided and at what intensities? I’ll finish next month the beginner/intermediate skimo regimen and am very impressed with its logic and my gains. I’d love to try the advanced program, but just can’t understand how I could meet the time commitment with a job and two young kids. Kudos to those that figure a way. Thanks.ParticipantScott, thank you. Very helpful. It’s difficult for me to allow myself to skip or dial back a session. Your advice reminds me of Dr. Leo Marvin in What About Bob? giving Bob permission to take a vacation from his problems.
ParticipantHmmm, seems an earlier response didn’t post. In short, I am having difficulty recovering from strength training due to picking up and carrying my 40 pound 21-month-old and his heavier four-year-old sister. Anyone have tips on managing this? I suspect the answer is time.