[goingup]

goingup on October 24, 2021 at 2:11 pm · in reply to: Weekly Increase when elevation varies dramatically #58435

Aaron – you nailed my concern about soft tissue readiness. The 10% increase rule doesn’t magically offer protection from injuries but it’s a good baseline for adapting to hidden stressors that might not be obvious.
I’ll aim for equivalent duration but I realize that I’ll likely have to reduce the duration of long flat runs at the same RPE because those long distances on flat pavement tend to beat me up more than similar duration / RPE on the trails. This will make my weekly progression metrics look a bit off but I’ll try to increase my duration a bit elsewhere during those weeks to balance things out.

[goingup]

goingup on September 22, 2021 at 2:28 pm · in reply to: Ok to spike into Z3? #57256

A recent AeT test shows that I am close to the magical 10% gap between thresholds. In the book, it mentions that as the gap narrows, you might need to spend more time in Z1 vs Z2 as a percentage of total training time. Is there any best practice formula to go along with this (related to the size of the gap) or is it a matter of recovery time / perceived effort?

I did 80 minutes at the top of my new Z2 and it definitely felt tougher than my prior runs.

[goingup]

goingup on September 18, 2021 at 6:12 pm · in reply to: Ok to spike into Z3? #57158

My core question is if going into Z3 for short periods of time has a negative impact on one’s aerobic improvement. Is the primary concern that you might be too tired to continue further Z2 training / risk injury or is it similar to someone who is avoiding sugar in their diet where one candy bar can send their system out of wack for a while?

The good news is that a recent AeT retest shows that I’m now fine to run the uphill sections of my local hills but I’m still curious if <5 minutes of low Z3 during a 60-90 minute workout will end up hurting me.

[goingup]

goingup on October 7, 2020 at 1:25 pm · in reply to: ADS – % of Workout in Z2 #45789

My main sport is trail running and I try to work in a lot of vertical into my current training regimen. There are obvious benefits to running downhill (outside of the fact that I like running in the mountains more than the flats) but with a limitation on the number of hours I can spend per week running, am I better off trading vert to focus on improving my AeT and maximizing time spent at Z2 for an extended training block?

Future (unregistered for yet) races in 2020 – hilly 50K in spring, potential summer 50M or 100K, second 50K in fall.