[ttbudd]

ttbudd on September 2, 2020 at 9:36 am · in reply to: Questions leading from the Podcast #44712

Rebecca, Scott, thanks so much for your answers.

The main question I have after your responses pertains to the second last para of Scotts reply.
Specifically about the “extensive fasted AM session”.

by this are you saying that in an adapted athlete, the fasted ‘fat adaptation’ session of low HR work can/could/should go on for an extended period of time and be the main session of the day? If so, then yes, I can see why a high intensity session later in the day might not be optimal.

However,

If we are looking at someone who is relatively well adapted, but wants to keep on top of their aerobic capacity- 3x a week 30min-1hr runs at zone 1 (which should be pretty easy), and thus probably wouldn’t be classed as a “hard workout”- so a High intensity session later in the day (strength session, explosive hill session etc)- if correctly fuelled would be fine?

(as ever, I can already hear the answer being “it depends!”.

[ttbudd]

ttbudd on April 27, 2017 at 10:38 am · in reply to: "MAF" vs running uphill #4685

Scott S- thanks muchly for that.
It confirms a lot of what is going through my head!
Funnily enough I ready Steve’s thesis before he ended up turning it into a book, so Im pretty well up on that.

The rant version was most entertaining, and still pretty succinct.
The non-rant version is a great round up.

[ttbudd]

ttbudd on April 27, 2017 at 4:00 am · in reply to: "MAF" vs running uphill #4681

Thanks Scott and Scott.
Im trying to reconcile speed with endurance in Fell running – (though I’m entered in the TDS this year as well, hence the focus on much longer than normal endurance).
Without really meaning to, most of the longer runs I am doing tend to be in the AeT HR zone, simply because that is the intensity I know I can keep up for the duration of a number of hours.
Shorter races tend to max me out – as you would expect.

I’m figuring that putting in a solid hill based Aerobic block now, supplemented by strength work will pay off dividends, not just in this year, but also going into next.

However, as I mentioned, Maffetone really discourages anyone from doing any work outside the specified HR at any point – and if I do that I fear I’m going to lose out on the sharp end of the speed spectrum. I know this is not a problem in Alpinism, but considering the wide ranging lengths and times of fellrunning, it seems like it might be something that will need to be sacrificed in the short term for long term gain. Would that sound about right – especially if – as Scott J mentions – my AeT HR is NOT within 10% of my anaerobic. (more like 20…)
Keep practicing AeT til it is? and then build in speed again?

Its a challenging one as Mountain running isn’t really the same kind of training as your roadie type stuff, its not the same as Alpine training.
Or maybe I’m making the classic mistake of thinking that the sport I’m involved in is in some way “special” and “different”, and in fact, what I need to do is just go and run up hills as fast as I can until I either get faster or break. (ok, now Im being facetious…)

[ttbudd]

ttbudd on April 20, 2017 at 2:33 pm · in reply to: "MAF" vs running uphill #4578

Thanks Scott.
I think the key phrase in all of that is ” to be able to metabolically support this up hill running effort with a higher percentage of fat vs carbs”

“Cruise reps” are something that I have heard mooted – finding a fairly steady gradient and heading up it at target HR for a number of reps.
I suppose the question would be when do you know you are efficient enough for a steeper hill?

In classic MAF training you get faster, and the only variable is you and your HR. Yes, we’re looking for HR efficiency, but here, the second variable is the steepness of the hill… at what point do you say “yup- I can run this 10% hill at this HR in this speed… therefore I’m now going to push onto a 15% hill”?
Is it an arbitrary point/speed? I would imagine it is, but thought I had better ask the question just in case there is a really obvious cut off point that is evident to others.

Another thing – not everyone has a hill of constant steepness. If there is one nearby that varies between 5-15% and I can climb in 11 mins at race pace (very much not aerobic), shall I just start running the bits I can run @aerobic pace, and walk the bits I need to and see how I progress, or is it better to practice running at MAF on the bits I can run in order to increase efficiency and not worry about the steeper sections?
Does that make sense?