Kyle,
I count all warm ups and cool downs as aerobic volume. It’s recommended to do so in TFTUA.
Jon
JGwartney
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Viewing 13 replies - 1 through 13 (of 13 total)
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ParticipantJGwartney on June 20, 2020 at 5:54 am · in reply to: Running Too Fast Right Away = Anaerobic Exercise?? #42917ParticipantJGwartney on May 5, 2020 at 4:38 pm · in reply to: Adapting the marathon training plan to local trails #41193
Erica,
I don’t think you need to get a different plan, just continue on the trails you have access to. Hiking uphill isn’t detrimental to your base building, just stay below your AeT and when it increases you’ll be able to go faster. Consistency is key to reaping the benefits of training, far more than intensity. Put in the work and you will improve.As far as the length of race to shoot for I suggest you start small and work your way up. 5K, 10K, and Half Marathon are all worthy goals. I know things are crazy with race cancellations but I’m sure you could find something to shoot for. You just have to train like the race IS going to happen and, if it gets cancelled, you still get the benefit of the training. Peruse UltraSignup, find something close to home that feel’s doable and commit to it. I’m signed up for a race in Colorado that’s scheduled for July and it’s questionable whether it’s going to happen but I’ve stuck to my training plan and continue to get stronger. There WILL be races to run eventually.
Enjoy the book and have fun with your training,
JonParticipantYes, the last 3 hours count as Z3. You’d need to keep your HR below 130 to stay in Z2.
Jon
ParticipantSteve,
After a quick look at your results I would agree that your AeT is in the high 150’s. I don’t think the HR zone system the lab is using translates very well to the zone system in TFTUA.Congrats on your progress.
JonParticipantThanks Scott, I appreciate your advice. I’ll start with a more conservative volume. Your intuition was right, I was looking at starting in the 40 mile/week range. I need to lean to not let my enthusiasm out pace my abilities.
Thanks again,
JonParticipantJGwartney on September 17, 2019 at 3:49 pm · in reply to: Core n General Strength, ME Workout ,Hill Sprints into early base period week. #28608I would say that if you’re getting sore after the ME workout, especially if you shortened the workout, you should focus on building muscular endurance and skip the hill sprints until later in your base period.
I understand the soreness, split squat jumps set my hamstrings and glutes on fire! Muscular endurance is definitely something I need to work on as well.
What stage of general strength workout are you doing?
ParticipantHey everyone,
I’ve attached a paper I found explaining the differences between cramps that are induced by fatigue and those that caused by dehydration/electrolyte issues.
There is a section that lists signs and symptoms of each cause to help you differentiate which one is your primary concern. Understand that both causes could be effecting you at the same time.
I hope you find this helpful.
-JonAttachments:
You must be logged in to view attached files.ParticipantJGwartney on September 6, 2019 at 8:18 pm · in reply to: AeT Re-Test – Surprising result, or do i don’t get it? #28027He said Stochastic!
ParticipantJGwartney on September 6, 2019 at 10:01 am · in reply to: AeT Re-Test – Surprising result, or do i don’t get it? #27965Once AeT and AnT paces are relatively close together, AeT is no longer “easy”. It’ll be almost as fatiguing as AnT work. The metabolic cost is low (~2 mM), but the neuromuscular fatigue is high.
Scott-
Thanks for this explanation, it presents a clearer picture of what training progress will feel like. I hadn’t considered the transition from metabolic to neuromuscular stress.
-JonParticipantJGwartney on August 23, 2019 at 7:57 am · in reply to: Aerobic & Lactate Threshold Testing- Various questions #27265Hey Sam,
If you haven’t already I’d reference the article Terry linked above. It gives a good explanation of an indoor treadmill AeT test.I think if you can’t speak in full sentences without sucking air you’re beyond a conversational pace. This might be on the conservative side but will ensure you don’t set your AeT too high.
I don’t think the MAF method would set your AeT too high, it’s based on an average and if you’re running ultras and such you’re probably above that average. The problem is it won’t account for increases in your AeT as you train.
We’ll see what the experts, which I am definitely not, say on this topic.
Cheers,
JonParticipantJGwartney on August 22, 2019 at 8:05 am · in reply to: Aerobic & Lactate Threshold Testing- Various questions #27179Hello,
I think the treadmill will be more accurate for both tests.
I would choose to test with the lactate meter if you have one available.
You are correct, set the incline on the treadmill to 5%.
When I tested my AeT I didn’t rest between the lactate tests.
I would use heart rate instead of pace to note when you reach your AeT. Start with a heart rate at 110-115, slowly increase the pace of the treadmill after each lactate test so that your heart rate increases by around 5 bpm.I hope this helps,
JonParticipantAnother vote for the Akasha. I’ve been running in them for the past year, they’ve held up great and have plenty of support without being bulky. They tend to run small, I usually wear 10.5(44EU) but had to size up to a 12(45.5EU). They fit great once I got the sizing sorted.
ParticipantScott- Thanks for your advice, it is greatly appreciated.
Jon
Viewing 13 replies - 1 through 13 (of 13 total)