The strategy that I take is: I can do whatever I like as long as the HR is in the recovery zone. So if I wanted to go for a hike, thats fine, but it has to be slow enough to be not even zone 1. This will start out at grandma pace, but now I can do a pretty reasonable conversation hiking pace and stay in recovery as long as it’s not steep. So using your example, I would do the 40 min in Z1 or Z2 and then after that I had to slow it down to be below Z1 but I could keep going as long as it felt good.
LindsayTroy
Forum Replies Created
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ParticipantLindsayTroy on May 21, 2021 at 12:30 pm · in reply to: Transition period: balancing volume restraints with normal outdoor activities #54208Participant
I totally agree with you about feeling worse in the heat, but that said, my HR is definitely higher when I work out in the heat for the same activity. Sometimes 10-20 beats more for the same pace. Which would be borne out in the TSS, does this not occur for you?
From other personal experience I think it could be the humidity that really makes it tough because I think running in very hot but dry temps is a lot more bearable because at least your sweat actually evaporates ?
As a person who is from a swamp but now lives in a desert, I feel the opposite. The dry heat dehydrates me so quickly.
ParticipantLindsayTroy on May 7, 2021 at 9:32 am · in reply to: General strength and volume training questions #53754Also for general strength the book hits box step ups, step down, push ups, pull ups, front lunges but in the PDF you can download it has more like Turkish get ups, split squats, dips. Which ones should I focus on or should I mix the exercises up?
I just want to throw in, depending on which book you’re looking at (I’m most familiar with training for the new alpinism) all those exercises are included
ParticipantLindsay, thank you for responding! Unfortunately, none of those approaches you mentioned ever moved the needle for me–only red meat has ever made a difference in both my blood work and how I feel–but, as you note, everyone is an individual.
Melanie- I’ve heard this a lot as I’ve talked with other female athletes about it and as a long time vegetarian I’m really REALLY hoping this isn’t the case for me. (I have 2 more months to my first follow up bloodwork).
Best of luck!
ParticipantLindsayTroy on April 30, 2021 at 11:10 am · in reply to: Cannot yet run in Z1/Z2 for training period duration #53538plans to do the heart drift test next week with a friend, probably somewhere around Boulder.
thanks all for the advice
So a slight word of caution here. I often train at 10,000+ feet but live at 4500 feet (SLC) and pre-COVID when Scott and Steve did a book tour for TFUA, I asked about this. Basically, where should I do my AeT/AnT test because altitude squishes your HR range (Higher low and lower high). Steve’s answer was to test at both altitudes since your AeT will be different.
So maybe a good idea to do the test twice, even though the results will be much more satisfying in Denver/Boulder
ParticipantHey Melanie-
What I’ve learned from my two-month long journey through the world of iron deficiency (w/o anemia) is that you treat the patient not the numbers. So if you’re feeling symptoms, the recommendation is to treat it, but if you are feeling ok then its best(?) or at least ok-est not to treat.
You didn’t ask this, but I’ll say it anyways. I had a call with a dietician to help get my dietary iron up and the recommendations were: cast iron pans, 3 daily sources of food iron (dark leafy greens, fortified cereal, or tofu/other fortified protein since I’m veg) with a serving of vitamin C. My sister in law who is a dietician recommended an iron fish so I’ve also been using that (although not while on iron pills)
Good luck!
ParticipantI think these may be what you’re looking for @juskojj, I’m not a coach and therefore can’t really prescribe workouts, but hopefully looking at these will give you sufficient ideas! The general advise is to do a max strength block before doing a muscular endurance block.
ParticipantSte-
It sounds like while your HR is in Z1/2 your legs are in Z3. I think they call this “local Z3” and generally it comes in during muscular endurance work like Rachel stated. I think the treatment (so to speak) for it is to do some max strength to build up those muscles then do a muscular endurance block to turn those strength gains into speed/power gains.
If you’re not training for anything in particular right now, I might try an 8-12 week max strength block followed by a similar muscular endurance block. Strength: https://uphillathlete.com/general-strength-routine/
Muscular endurance: https://uphillathlete.com/at-home-muscular-endurance-workout-with-progression/ or https://uphillathlete.com/muscular-endurance-me-workout-water-carries/ or hill sprints
ParticipantI thought I’d give an update!
I saw my doctor last week and her thoughts were iron deficiency without anemia and (likely) burnout from work. She put me on ferrous gluconate and told me to try to take care of the work stress/mental health. While I haven’t found a psychologist that I like, I’ve been doing yoga/meditation more. She’s also ordered an exercise stress test for me, just in case theres something (unlikely) going on with my heart.
I’m a week into taking the iron pills and I’m already feeling a lot better. Some days I still need a nap, but it feels less and less like I’m moving through quicksand. I’ve even started waking up feeling like I want to go for a run! The other day, after skiing 4 days in a row, I went for a run and my leg muscles were the tired ones, not my brain/body, thats the first time in two months that’s happened!
So in case any other women are having this problem, I’m not 100% back to normal yet, but I’m already improving, 1 week in.
ParticipantLindsayTroy on April 22, 2021 at 12:28 pm · in reply to: When your training plan starts later…how to fill that time until it starts? #53312You can do extra weeks, if you have a long history of training, I would decide if you think you need more max strength or more ME. If you don’t have a long history, I’d probably do a longer transition period. You can also do a combo of these things.
The one thing to keep in mind is that is a 24 week program. The end of July is 14 weeks away. Do you really want to be locked into a program for 38 weeks? Thats a long time for fully structured workouts. Maybe take some time to play before your program starts? You can still play for 10 weeks and add 4 weeks of additional training to supplement things you feel you need extra on.
ParticipantThanks Steve and Thomas!
I have been working with Scott, and we were in the muscular endurance phase, which PRs are supposed to be happening. So all seemed on track. Plus my gym workouts always felt fine, even after this started. So I actually thought work burnout (I’m an epidemiologist studying COVID at an R1 institution) more than overtraining but stress is stress.
Vit D is normal, thyroid is solidly normal FT4 and THS. B12 was lower-middle of normal.
The only thing that happened around the same time as this was 1. spring sprung, so I thought maybe it was allergies??? Would that be totally crazy? and 2. I hit the 1 year mark of working on COVID. So burnout? So I told my bosses I needed to scale back and its now been a month of probably 50% work load.
Things are now spotty. Some days I wake up and feel totally normal and some days I wake up and feel like trash. When I feel like normal, I’m not as speedy as I was in Feb, but I’m not slow either and have managed to tick off a few big goals of mine locally. When I feel like trash, I sleep 10+ hours and require a 2-3 hour nap. For about 3 weeks, I’ve been eating more dark leafy greens and using an iron fish as well as taking a B vitamin. About 2 weeks ago I started taking claritin daily. The same day I started taking claritin (actually about an hour before I took it) was the first day I felt like “WOW! I want to go for a run!”.
ParticipantLindsayTroy on April 12, 2021 at 4:14 pm · in reply to: How to repeat missed weeks due to injury in the 24 week mountaineering TP plan. #53063Ha I am a doctor (PhD) but not a doctor (MD), so a lot of people do call me Dr. Lindsay!
It is most definitely annoying to be injured! I like your plan and I would make sure to be religious about knee rehab in the mean time! Lots of PT!
ParticipantThanks Thomas!
My Ferritin was 24 ng/mL and my hemoglobin is 15.0 g/dL. Everything else is within the normal range (we did a basic metabolic panel, B12, thyroid hormone test, and kidney function test).
I got it looked at because early March I suddenly was EXHAUSTED, clearly clinically something was wrong, at the same time, easy exercise Z1 HR was feeling like Z4 (nothing was a “conversation pace”). I though maybe it was COVID (it wasn’t) because it came on so fast. Like one day I was PRing everything and then BAM. I stopped training almost immediately thinking perhaps it was overtraining but after a week with no improvement, I scheduled this appointment but its taken a month to get seen.
ParticipantLindsayTroy on April 12, 2021 at 9:19 am · in reply to: How to repeat missed weeks due to injury in the 24 week mountaineering TP plan. #53037I’m not a doctor, so I’m giving you this advise as a person who has been injured too many times. Let your knee heal. Wait until it tolerates exercise well even the next day. THEN start over with the base period. It will speed up your recovery time and your return to baseline. If you don’t, its going to nag you for the rest of this training block (at a minimum)
ParticipantYou should re-test! I would re-test whenever you feel like you’ve made noticeable gains or every couple of months!
You don’t need a lactate meter, any of the non-laboratory tests work fine:
Indoor DIY Guide to Determining Your Aerobic Threshold: Treadmill Test