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Scott Johnston
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maolillia;
So sorry to hear about your prolonged struggle with injury. My answer might be too late for you this time but consider it for the future. Here is what we typically do with injured runners: cycling, elliptical, treadmill hiking at an incline, using a device like the Lever .
I hope this helps and sorry to be so slow in replying.
Scott
Welcome to the world of mountain running. You have figured out that it is not as simple as training for road running. One of the reasons we suggest tracking distance, vertical and most importantly HOURS. A 15km run on rolling terrain and good footing is a very different animal than a muddy 15km on rough trails with 900m of vert. One of the difficulties of training for mountain running is that you must train for these extremes and everything in between. you might want read this article https://evokeendurance.com/resources/training-for-mountain-running/
I suggest the Luke Nelson plan.
Scott
I confess to being bit confused by your question. The Z2 base work is critical for success in long events. However I would normally recommend just adding more easy volume to the weeks in the plan if you feel you handle it. It sounds like you extended your base period another 2 weeks. Nothing wrong with that. I would not cutout the gym ME from the plan. I question the wisdom of doing another race 2 weeks prior to the original planned date. Because you will need to taper for that race and then need some recovery time afterward. Both of those cut into valuable training time. If I am missing the point please add more detail.
Scott
Risto:
With a mountaineering goal and 8-12 weeks left to prepare I suggest continuing the weighted uphill ME workouts along with the Z1, 2 and 3 work you suggest.
Scott
So sorry to have missed this question. By now you are already closing in on your race. But hopefully this will help you next time. Subbing 30-30s for the uphill Z3 work makes sense because this event is shorter and flatter. The benefit of the 30-30s is that they allow you to recruit higher force fibers and give them an aerobic stimulus. This will lead to an increase in running economy.
Sorry again and good luck in your race,
Scott
You’ve just shown that the advertising slogan “Red Bull Gives Wings” is true. The sugar boosted the glycolytic (carbs) contribution to the energy needed for these test. The caffeine jacked your HR. As test you can put on your HR chest strap and drink a Red Bull. You will see your resting HR 5-10bpm higher if not more. Rising from 155 to low 160s over the test (3-4%) indicates that you were very close to your aerobic threshold when you started at 155. My recommendation would be to use that for the upper end of Z2 and retest, without the Red Bull, in a 4-6 weeks.
I hope this helps,
ScottGuys:
Sorry for your troubles using TP. I recommend contacting TP customer support so you can address specific details. I don’t know what the problems are that are causing you so much trouble but hundreds of people each month buy training plans and I have never heard these complaints. In the end this is way above my pay grade and all I can offer is to contact TP help. Do this by clicking on Training Peaks in the upper right hand corner of you calendar and submit a help ticket.
Scott
Mattias:
It is fine to mix max strength and ME in the same week as they have entirely different training effects. The max strength workouts should not be exhausting and could even involve some single leg lower body exercises like box step ups and Bulgarian Split Squat. Try that and see if you are recovering well. If not recovering drop the lower body max strength.
Scott
Natro:
Sorry got the slow reply. It has been rather busy around here with lots of guys in the final weeks of training before they are off to selection. If you have no alternative then for sure you can and should substitute exercises that you can do in your gym. Of course you won’t be able to load up the weight as much using KBs. But do the exercises as closely as you can.
Scott
The stair machine is a very effective and specific tool for increasing ME for going up hill. With the numbers you supplied you are already in zone 3 on these workouts. I think you will find them more effective if done with weight. Try 10% BW at first. I predict you will see a lower HR at the onset of that “burn”.
Scott
Sorry for the slow reply to your very good questions.
Do the AnT on the terrain that simulates your goal event. For most mountain runners we have used 15% to 30% depending on the athlete level and having access to an incline trainer. For mixing terrain you may need to do both the AeT and AnT tests on flattish and steep grades. Some people will find these thresholds to be the same for steep and flat. But, others will see a big difference depending on grade.
We suggest the steeper incline for the AnT test because it simulates the terrain and grades where most mountain runners are hitting their limit.
Scott
Hey Steve:
Thanks for the questions and sorry for the slow reply.
Read this article that specifically addresses your issue. https://evokeendurance.com/resources/aerobic-deficiency-syndrome-ads/
But you are not alone. In fact the vast majority of folks that come to us are in the same boat as you find yourself when they do not have a solid aerobic base. We see this especially with the Special Ops guys we work with. You have already begun to see an improvement in your running vs walking time. We use that run/walk progression often. It will take months to build this aerobic base and you must be patient. In the 25 years we’ve been preaching this method we have never encountered a non-responder to this type of training. We often see folks move from the 13-14min/mile range of running pace to 9min/mile in 6 months to a year. This improvement depends exclusively on the volume of this low intensity work.
Scott
Hey Andrew:
Thanks for writing in with your great question. Below is the easy implement into the training of several world class mountain runners.
- The slow/heavy stair machine/incline trainer carries come quite early in the building phase. This is because as you note they are the least specific because of the slow turnover. However, they are a good base for what we then layer on top. The progression is to climb more steps in the hour 15%BW is enough runners. We often use 1kg ankle weights in this phase which lasts about 6 weeks during which the other focuses are on increasing running volume and strength work.
- Then we move outside to hills that are 15-20%. Start with 3×10 run up with 3min recovery between. At the top, drop the weight, water works best and run down fast. Can be progressed to 3x20min as you adapt. Ankle weights can be added.
- This is done in conjunction with special steep 25% incline trainer run/hike workouts that include poles or ski erg mounted in front of the treadmill.
I hope this helps,
Scott
Zac:
Thanks for to comments. We are in the process of updating all our plans. This should be done in a few weeks. We will be adding notes like you suggest to make things more clear. The next time you apply this plan to your TP calendar you get the updated version.
Scott
with those goals I would recommend shifting to the intro to ultra plan. The ME workouts will be super valuable in prepping you for longer runs. You could easily add a general strength session in the week although I would go a bit light on the leg work in it as the ME will be a pretty big leg load and you don’t want to have the strength work result in needing to decrease your running volume.
Scott
