[Jason]

Jason on April 9, 2018 at 1:44 pm · in reply to: How to change your diet while training? #9193

How low are your carbs going and What kinds of carbs? It has a huge difference. Its hard to say without knowing what your eating & how much. Carbs & Protein have 4 calories per gram while fat is over twice that at 9. (Alcohol is 7 empty calories if i recall)

Nuts are amazingly calorie dense. Its quite easy to eat say a few handfuls of almonds and be close to 1000 calories without even realizing it. (handful +/- is 200 calories?)

A handful of granola, especially store bought, has tons of carbs(sugars!)/calories in a small handful. Wheres as broccoli is more or less the opposite. The carbs from granola will also spike your insulin MUCH more than the broccoli would, if at all.

Different cheeses can be highly variable as well.

Your eating should be more stable on a fat based diet vs carbs as well. As fat should be more filling. If your used to eating incredibly high carbs your body will crave them for awhile.

Eggs are an AMAZING source of protein/fats. Try to get free range, at least omega-3/6 fed etc. Also not sure about margarine? But actual grass fed FULL fat butter is amazing. I love it on my eggs & can never go back.

You might need to slowly lower the carb/fat ratio? Try to do morning runs/hikes/etc fasted if possible as well.

A typical day for me is:
—
String cheese(surprising good/portable. 1 carb, 6/6 pro/fat)
Actual heavy cream powder from a farm/no additives in coffee(amazing stuff)
—
walnuts(30g) (180 cal!)
almonds(30g) (200 cal!)
—
16G of Adams natural peanut butter(peanuts+salt)
low carb tortilla(6 net carbs)
—
Salad with mixed greens. small amount of HIGH fat dressing
turkey/chicken with above
—
170g of broccoli/cauliflower/carrots
52g hummus of some kind
—
350-400g of some mixed veggies
turkey/chicken/steak with above
—
casein protein powder or 3 eggs
—
Might throw in some full fat pepperoni or extra cheese on eggs at night depending if it was a long run that day, etc. Maybe cook bacon once a month and portion that out… depends!

The day I pulled the above from had the totals below
2,378 cal
75g carb – 32 fiber
120 protien
189 fat.

During a Base week where I’m going 25-28+ miles a week for around 4,000 calories avg daily. I’ll more or less throw in some sort of cheat meal AFTER my big hike or throw in an extra egg and/or cheese on that egg on the day of a 2 hour run/walk/deal!

Hope that helps some!

[Jason]

Jason on March 15, 2018 at 10:02 am · in reply to: No Aerobic Base. Increase number & duration of long runs? #8693

Morning!

11m/miles is still faster than me, ha! (at +/-13m/mile right now. ie: walking some)

Yes, still going strong around AeT as best I can. Get tested if possible! My actual AeT was 13 BPM higher than MAF.

I still can’t fully run while under hr<AeT. Probably way to many type 2 muscle fibers from weigh training/mostly “sprinting” sports for most of my life . Which my body is very slowly changing and fixing ADS I would guess. Plus I do have asthma and only get around 90% of the O2.

Per what works? Being consist and extending runs/hikes. I try to extend runs/hikes as I can adding 30-60 minutes as able. I also do fasted when able.

Let’s see improvement wise I started the 24-week at around it looks to be Jan 15th so exactly 3 months. During that time I’ve seen almost a 1:30-2 minute per mile improvement per trainingpeaks. Did not expect this! Recently its really started to pick up. Hopefully in another 3 I will be able to fully jog/run under AeT. The real kicker right now is not being able to go a consistent speed and having to watch my HR like the proverbial hawk.

I will most likely get tested again once I complete the 24 week and after my trip.

Good luck!

[Jason]

Jason on February 14, 2018 at 10:09 am · in reply to: Fixing Aerobic Deficiency general timeline? tips? #8102

Thanks for the replies & general tips/ideas. I figure this will be a long road, just how long!

Most of my previous training has been sport specific, sprinting, power lifting, etc. Never really done much specific Aerobic work until last year but then I had sinus surgery.

I think the general suggestion is the more & longer duration the better! And eat a more fat based diet which I think I’ve seen you guys mention. Train on fat, race on carbs. I already eat fairly low carb, generally around 60g per day with 100g pro, 150g fat. The weekend hikes I normally do not have anything to eat and 3-4 hours in I feel fine tho the stomach was complaining last time.

I start another set next week in the 24 week, “transition set 2”, which I’ll look at increasing the Aerobic work. Possibly around 30 minutes to each session to see how I feel. Maybe an hour+ to the weekend hike. Then slowly ramp up each week 10-20% or so depending on feel.

Strangely enough… yesterdays aerobic run/walks were around 15-20s per mile faster than last Thursday. Same route, weather as well.

I’ll check out that headlamp. rechargeable would be nice! The issue around here is the trails close at 5 and/or dusk. But I would like to start run/walk in the morning before work for more fasted training. Which I normally can only do on weekends or holidays.

Thanks again for all the suggestions!

[Jason]

Jason on January 12, 2018 at 12:57 pm · in reply to: Vo2 Max/Aet-AnT for 8w/16-24w plans.test that proctor thought was interesting. #7565

Actually while at lunch I *think* I recall SS or SJ saying the 8 week is to short of a plan for true prioritization. I’ll probably still use it and its workouts as a base. But try to fully implement a true TFNA training schedule since I have +/- 6 months.

Have to re-re-review the book this weekend.

Cheers.

[Jason]

Jason on January 12, 2018 at 11:26 am · in reply to: Vo2 Max/Aet-AnT for 8w/16-24w plans.test that proctor thought was interesting. #7563

OK just had my testing done at Real Rehab in Seattle a couple hours ago. was delayed per catching something from the fam during xmas week.

very interesting results? Apparently I’m MORE efficient running faster than slower. Tho I still burn more carbs than fat during that time.

As soon as I start running my HR shoots up. But walking is to slow. I seem to have no middle ground. (no Cho:Fat efficiency of 1 I think she said. jumps from .44(3mpph) to 2.00(4mph) to 3.87(4.5mph) but drops to 3.30(4.9mph) up to 4.03(5.3mph).

I seem to have 2 zones. Go slowwwwww or Gotta go Fast.

She suggested to push my HR up to 150 or so then walk as fast as I can to keep it up. Hill walks would work too. Mainly try to keep it 140-145 range and don’t let it drop lower or go higher.

I just finished the 8 month plan and will most likely just redo that increasing all times by 10-15%? Unless someone has something else to recommend?

Hopeful this will get me ready for baker in July. ( nothing to crazy yet but would LIKE to not be dead at camp and during training)

*Attached excel in case others want to see what Real Rehab provides.

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[Jason]

Jason on January 3, 2018 at 11:29 am · in reply to: GPS watch #7433

Morning!

Have the Garmin Fenix 5, which from looking at is VERY similar to the 935. Just bigger, 60g heavier, more robust casing? And I think slightly more expensive. Would definitely try them on if possible. DC Rainmaker has some good reviews on them. (have not read the 935 one)

https://www.dcrainmaker.com/2017/03/garmin-forerunner-935-depth-review.html
https://www.dcrainmaker.com/2017/03/garmin-fenix5-5s-5x-review.html

It has been great except for had to return the first one per wild altitude swings. (would go +/- 65,000′, apparently I’m a space cadet while sleeping). Garmin would have swapped no issue, tho since I was still in REIs’ return/exchange policy, did that instead.

My second one has been rock solid. Never had an issue connecting to my Ant+ HR strap(sometimes will auto-connect, sometimes I need to tell it). The battery life is insane. I only charge it whenever I shower, morning/after workout, and its never gone below +/-90%. I’m tracking things maybe 7-10 hours a week per the 8 week plan.

[Jason]

Jason on December 28, 2017 at 9:04 am · in reply to: Vo2 Max/Aet-AnT for 8w/16-24w plans.test that proctor thought was interesting. #7350

Yes sir, I was able to get a hold of them last week. I’m scheduled for 1/5 at 7 am, fasted active metabolic profile test ( tho Cari might change it per what I’ve told her). I can’t wait to finally see whats going on under the hood.

I have 6-7 months until my objective and I really want to build the base correctly this time.

Happy Holidays.

[Jason]

Jason on December 22, 2017 at 8:27 am · in reply to: Vo2 Max/Aet-AnT for 8w/16-24w plans.test that proctor thought was interesting. #7282

Correct the test was short, 10 minutes, tho I stopped early per not really caring past finding out where my cross over was. The warm up was fairly short as well, only a couple minutes while she set everything up. Then the test started at 3mph on a flat treadmill, increasing every 90s if I recall.

I will call RealRehab again. I tried to contact them before I started the 8 week and never heard back from them. (Currently end of week 4)

Thanks for your insight and I will keep trudging along at 143 until I can get tested again. (Was so looking forward to running again at 152, ha!)

Happy Holidays!

[Jason]

Jason on December 20, 2017 at 2:56 pm · in reply to: Vo2 Max/Aet-AnT for 8w/16-24w plans.test that proctor thought was interesting. #7254

Er looks like the images were to big for an upload. Put them on imgur.

Edit: Also currently re-reading the Getting tested series. Seems, since my cross over is at 172bpm. I could train even higher than 152? hrmm… Very strange. I was almost SURE that I was horrible aerobically deficient. Back to reading!

Excellent book/resources you guys have here! (bought a copy as gift!)

JC vo2 Max

[Jason]

Jason on December 18, 2017 at 1:20 pm · in reply to: No Aerobic Base. Increase number & duration of long runs? #7203

For other people near Seattle here is a Link to University of Washington Testing facility at Huskies stadium

http://www.uwmedicine.org/locations/sports-medicine-center/performance-center

VO2 Max testing is offered as part of our sports performance services. It is an exercise stress test involving an intense (all-out) effort while exercising on equipment that best mimics your sport (treadmill, bike or rowing ergometer). This testing will determine your maximum heart rate, aerobic and anaerobic thresholds, which in turn helps you determine the proper heart rate zones to exercise and train to improve your performance.