[Jan]

Jan on December 11, 2020 at 11:55 pm · in reply to: Speedwork on flats: How to alternatve between Z3 and Z4 #48174

Good to hear, so I will try it. Thanks a lot!

[Jan]

Jan on December 10, 2020 at 7:42 am · in reply to: Speedwork on flats: How to alternatve between Z3 and Z4 #48124

I don’t need that speed training for any specific event. I just feel like raw speed is a weakness in my running and want to keep a faster session once a week as long as I am making improvements there. And I asked myself if I can expect improvements in Z4/VO2max if I only hit it once every 14 days.

[Jan]

Jan on September 27, 2020 at 6:53 am · in reply to: Long Runs Carbo supplement yes or not? #45444

If you are training for ultras, you can also use the long runs to train your gut. So eating the same food (and in the same frequency) you expect to eat during the race could be a good idea.

[Jan]

Jan on July 11, 2020 at 12:22 am · in reply to: Stairclimber vs up/down hill #43488

@Scott: What if you have the option of either a 150 feet hill or a treadmill and want to do 3000 feet of elevation gain in a training session? Would it be better to do them coninuously on the treadmill, but have no downhill and no “real” terrain? Or do it on the hill, but have no continuous uphill?

[Jan]

Jan on June 9, 2020 at 2:18 am · in reply to: HR/RPE Question – Sign of too little rest? #42567

Hi Mirko,

maybe you mean this thread: Heart Rate Trust Issues

“Having a higher than normal HR with a lower than normal perceived exertion is a good sign. It means you were well rested and ready to train. The opposite (low HR and high PE) is an indication you are carrying significant fatigue.”

[Jan]

Jan on May 16, 2020 at 12:21 am · in reply to: Heart Rate Drift & staying in zone 2 #41768

In this video, starting around min 5:30, Steve House kind of says that you shouln’t go over AeT in your long runs.

[Jan]

Jan on April 2, 2020 at 2:11 am · in reply to: Training without compromising immune system #40070

The Newsletter of Science of Ultra said this today:

Continuing to train is not going to make you more susceptible to COVID-19 than to any other illness. Years ago, it was learned that the concentration of immune cells circulating in your blood stream declines after a bout of moderate to vigorous exercise. That must mean a weaker immune system, right? No, we now know this occurs because those immune system cells have migrated to the places where you might get an infection entering the body (lung, gut, skin). Your immunity is actually enhanced! Another reason for the confusion is that questionnaire studies found that athletes reported more symptoms consistent with colds after races or periods of very hard training. We now appreciate that features of the hard exercise itself manifest signs or symptoms that look like an illness, such as fatigue and cough (perhaps from airway irritation). Athletes who are actually tested for the presence of illness after a race or hard sessions are no more likely to be sick than anyone else; the incidence of illness among athletes is not significantly higher than in non-athletic populations. Moreover, exercise is one of the best stimuli for enhancing the function of your immune system long term. Here is a nice myth-busting review:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5911985/

[Jan]

Jan on March 10, 2020 at 12:51 am · in reply to: Recovery drink for a expedition #39408

Probably the cheapest option: Buy maltodextrin and whey protein from Myprotein and mix one scoop of maltodextrin with half a scoop of protein. Both is available without flavors, which I like.

[Jan]

Jan on March 3, 2020 at 9:46 am · in reply to: Single push Mont Blanc ascent in July – who wants to join me? #39189

Well, “climbing” might be too strong a word for these ascents – they are all PD and also not exactly deserted. I would take my chances.

[Jan]

Jan on February 27, 2020 at 2:15 am · in reply to: HR Zones for Training Plan #38810

@Dada: Isn’t the drift too big for AnT? I would agree with you if the drift would be like 1 % or even lower.

[Jan]

Jan on February 26, 2020 at 11:34 pm · in reply to: HR Zones for Training Plan #38808

Your AeT and top of Zone 2 is 168.

Zone 1: AeT-20% to AeT-10%: HR 134-151
Zone 2: AeT-10% to AeT: HR 152-168

For Zone 3 and 4 you have to do the AnT-Test.

Zone 3: AeT to AnT.
Zone 4: Everything above AnT

[Jan]

Jan on February 25, 2020 at 10:09 am · in reply to: Back to back medium longs vs single long run #38739

Okay, got it!
But it still seems like the book rather advocates back-to-back (medium) long runs while you and the Big Vert Plan prefer one really long run. Or am I missing something here?

[Jan]

Jan on February 24, 2020 at 1:23 am · in reply to: Back to back medium longs vs single long run #38678

I wish lengthening my long run by 90 minutes would feel like splitting hairs …

[Jan]

Jan on February 19, 2020 at 6:38 am · in reply to: Heart Rate for Uphill Weighted Muscular Endurance #38413

@Scott Johnston: You say none of your professional athletes is doing more than 1000 m during the weighted hill climbs, but in the “Vertical Beast Mode” article it says that Steve House was doing 4500 m in one workout. Can you explain that?
Also, in the article Steve is doing 4500 m with 40 pounds, in TftNA at page 239 it says that Steve did 2743 m with 30 pounds maximum. Both seem to be from the same training cycle (Makalu 2008). Which one is right?

[Jan]

Jan on February 19, 2020 at 12:47 am · in reply to: Back to back medium longs vs single long run #38409

From which source do you have the information that the long run should be 50 % of weekly totals? In the book “up to 40 %” is the highest I can find.
Also, in the example plans it looks like you should rather do the shorter run first and then do the longer run.