[sgw]

sgw on December 6, 2020 at 3:57 am · in reply to: vertical vs. horizontal distance in macro cycle #47905

So according to the plan I will start week 9 tomorrow (or tuesday, monday = rest) with another base week.

Is that still the “begin of the base period” ? Or already “late base period?
I ask because I want to know which week plan to look at.

I also noticed today that there seems to be no example week plan for an “Intensity week” for mountain runners (in the german edition of TftUA)? OK, I can look at chapter 11 to get tips how to design these weeks, but I’d like to ask if there’s some example week to look at somewhere.

thanks, Stefan

[sgw]

sgw on December 3, 2020 at 3:06 pm · in reply to: vertical vs. horizontal distance in macro cycle #47785

Thanks for the short and clear reply, will do so.

[sgw]

sgw on December 1, 2020 at 8:10 am · in reply to: vertical vs. horizontal distance in macro cycle #47712

Additional q: may I (instead of the slow run) do some ME water carry in my regeneration week? Just for a bit of change … Last winter I did several hikes with up to 20l of water, I’d like to see how that feels right now.

[sgw]

sgw on November 30, 2020 at 2:27 am · in reply to: vertical vs. horizontal distance in macro cycle #47616

Thanks to Scott for the detailed reply, that drift test makes many people wonder, when I look at all the questions 😉

I plan another AeT test at the end of the week or so, today I start week 8 in my little plan … with a rest day. I am quite happy with the progression of last month, it’s not that I see huge improvements, but only the fact that I was able to increase volume and distance each (non-recovery) week feels good.

What I changed: I prefer to run the longest run on saturday, instead of sunday. When the weekend comes I like to attack the bigger run at first and not wait for it. So I did 24k on sat and 10 on sun/yesterday (which is quite a distance for me …). My legs were ok yesterday, that is great. So I “trust the process” and will not run today but do some core exercises instead.

The dashboard on TP shows the increased load over the weeks etc, it motivates me. And as far as my body is able to absorb the running, things are fine with me.

[sgw]

sgw on November 23, 2020 at 5:32 am · in reply to: vertical vs. horizontal distance in macro cycle #47201

ad your PS:

I emailed to you with my technical issue earlier this day (this might have lead to your 2 replies) -> adding a reply failed for me today, at first the message didn’t appear (and, yes, it isn’t visible right now) and at the 2nd try it told me “duplicate entry”.

I copy this message for reference and press SUBMIT now.

[sgw]

sgw on November 19, 2020 at 10:22 am · in reply to: Cross training #47076

Following

[sgw]

sgw on November 15, 2020 at 9:22 am · in reply to: vertical vs. horizontal distance in macro cycle #46857

OK, another entry here, gets kind of a diary 😉 (talking to myself?):

today I did the long run of my week 5 in the “50k beginner plan” … as I calculated it this meant 20.4k of flat Z2 work. As I skipped yesterday’s ~8k because of doing some hours of nice multipitch climbing I decided to go for the half marathon distance of 21.1k … for the motivation.

Currently I have no TP account, not even the free one, because I assumed the free account wouldn’t calculate HR drift (does it?).

But I have that Drift App / data field on my Garmin, and I am quite happy to see values of around *minus* 2% at around 1:00h into the run and around 3% near the end. It took me around 2:20h, no record, sure, but the focus was to stay in Z2, below 141 bpm (I had 22min in Z3, but only a few beats: max HR 145).

Am I right that I might adjust my AeT already?

I have to add that I have no big base of running ~40k/week before starting this plan.
I was more of a road cycler and “speed hiker” before, not a dedicated runner. But I am getting into it 😉

Thanks for any feedback and correction here, Stefan

[sgw]

sgw on November 5, 2020 at 3:57 am · in reply to: vertical vs. horizontal distance in macro cycle #46547

Seems as if this question/thread slipped through somehow 😉

I’d still like to know if I started my plan correctly by taking the weekly distance as base value for calculating the individual days (instead of the ascent).

Thanks for any feedback here.

[sgw]

sgw on October 31, 2020 at 8:42 am · in reply to: vertical vs. horizontal distance in macro cycle #46432

I just report back .. and continue my plan until someone tells me to change things 😉

Today I promoted (is that the word?) the long run from sunday to saturday: 19.2k resulted in just below 2 hrs with 139 bpm average heart rate. A bit too high maybe, or my AeT already has increased a bit since I started.

If I feel fit enough tomorrow I will do the skipped run (15% of weekly distance -> 7.2k for this week) then and rest on monday. OK, not exactly rest, maybe some sport climbing.

Have a nice weekend!

[sgw]

sgw on October 28, 2020 at 2:49 am · in reply to: vertical vs. horizontal distance in macro cycle #46338

I am in week 3 now, 2nd day with 7.2 kilometers (following my questionable calculation from above).

I strictly *avoid* hills for weeks now as I try to stay within Z1/Z2. Do I understand that correctly?

The run on last sunday went surprisingly well, over 17k, I only walked 2 or 3 times for a minute or so to get below the ~141 bpm which seem to be my AeT for now.

Some days even feel easy or let me think “I want to do more”. A run of ~40 minutes isn’t much work to do while trying to stay isolated because of Covid … Sure, I could do more strength and stability work 😉

I assume I could/should do another drift test in week 4, when the overall load goes *down* ?

It’s a new experience for me to follow a strict plan, we’ll see how that develops.

[sgw]

sgw on October 21, 2020 at 2:28 pm · in reply to: Is that a threshold? #46125

I decided to start following the suggested training plan for a level 1 runner targeting his first 50k run. Week 2, so not too much to tell so far 😉

Maybe I should start a new thread but for now I just reply here.

–

I wonder how to handle the “fun” tours while following the plan.

I want to do this or that summit now and then, can’t stay in Z1/Z2 for weeks now … maybe I *should*, yes, but for example we have an extended weekend here this week and I’d like to drop in some “real” mountain when the weather is fine.

on that day I won’t do any additional run, sure … how to handle these days?

I know how I *would* approach that … do it, rest accordingly … do some easy day or days after that. But I would like to hear what the coaches say here.

[sgw]

sgw on October 19, 2020 at 5:58 am · in reply to: Passed my PhD! Moving to Austria! #46061

Congratulations and a “welcome to Austria” in advance 😉

I assume you go to Salzburg? Greetings from lower austria … I hope you will enjoy the mountains here.

[sgw]

sgw on October 19, 2020 at 1:11 am · in reply to: 1st Ultra: A huge success thanks to Training For The Uphill Athlete #46060

50k and 2000m should be easy within 3 weeks 😛
Nice work, motivating me as well!

[sgw]

sgw on October 12, 2020 at 10:34 am · in reply to: Is that a threshold? #45923

Great, feels like an improvement 😉
I paused today and maybe try an AnT-test tomorrow.

For now I use 140 bpm as Aet and 156 as AnT (156 somehow comes from the Garmin).
Thanks a lot so far.

[sgw]

sgw on October 12, 2020 at 2:20 am · in reply to: Encouragement #45914

Great timing, I dig that 😉

As the winter season is coming up and I stopped skitouring because of fear of another injury (had cruciate ligament tear some years ago, decided to not have surgery …) I somehow don’t know what to do in winter 😉 Some years I ran and cycled through the mild winter, some years I focussed on climbing indoors 3-4 days per week. And the occasional “digging through snow, up some mountain” trips.

This year I want to try a more focussed and structured approach, which also means: define a goal. As you mentioned a 1st 50k last january: this might be a goal for me.

It’s always great to experience progress, thanks for the encouragement, I am looking forward to what I might achieve. And it’s great to somehow share these things, being part of a community running through the cold and cloudy fall forest 😉