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Scott Johnston
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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
Nick;
Very interesting dilemma you are presenting us with. I can’t say with any certainty why your lactates were so high in the first test. You have thought of all the factors that might have influenced it: A stay at sea level and a sugar water drink during the test could both impact the reading. Another could have been dehydration. Since we are measuring the concentration of lactate mMol/liter of plasma volume, if plasma volume drops due to dehydration, lactate levels will be higher.
Hopefully, all your subsequent tests will be more like the second one you just performed.
Scott
Zac:
Sorry for your confusion. This is a topic we have covered in our books, podcasts, and articles, so we sometimes forget that not everyone has seen, heard, or read this info. Do not worry about HR dropping out of Z2 on the downhills. We will make notes of this in the plan so as to not miss anyone.
Scott
I warmed up for 25 minutes and then lapped my watch at 25 minutes right as I made my final speed and incline adjustments.
If I understand you correctly, this might be the source of the large drift from 130-137 in the first half of the test. You started your test just as you made an adjustment to the pace and grade. You should be finding a pace and grade near the second half of the warm-up, where your HR stabilizes. Then start the watch.
Scott
Luka:
Unfortunately, you can’t compare a flat-running AeT test to a steep uphill hiking test. The AeT test in that plan recommends you do your test hiking steeply on a treadmill since your goal is mountaineering. Be that as it may, let’s get you stored out. Do the uphill hiking AnT test with no pack weight. It can be outside or on a steep treadmill.
If possible shift at least some of your Z2 aerobic base training to hiking uphill.
I hope this gets to you in time for your test this week.
Sorry, we have been slammed.
ScottAlex:
Unfortunately, 3 weeks is not enough time to make significant changes in your aerobic capacity. I recommend using 132 for the top of Z2 and training as much volume as you can manage in the 120-132 range in the next few weeks. Do this on a steep treadmill or stair machine if you do not have access to really hilly terrain. Cut your Crossfit to 1x/week and use that time for more aerobic volume.
Scott
Keep in mind that AeT will move up and down a few beats depending on your recovery status. This second test does look solid, and rather than redo the test, I would call AeT a few beats higher than the starting HR of 122. Train at 125 for a few weeks, then retest.
Scott
Patrick:
Since you mention the HR being in the low 140s, I would call the starting HR 143.
No problem that the test was only 50min.
Rather than redo the test, just set your Z2 top a little higher, like 145-147 range and train there for few weeks.
Scott
Thanks for sending in your test. My thoughts are the following:
1) You need to do most of your aerobic base training between 110 and 130 to flatten out the lactate curve (lower lactate levels).
2) People with your training background will often have a very low AeT relative to MAF and can breathe comfortably much higher than AeT.
3) The drop in pace as distance increases is to be expected when your aerobic capacity is low. That’s because you are relying too heavily on the anaerobic metabolic pathway.
Scott
David:
Thanks for writing in with your test results. Running and uphill hiking tests commonly give different drift results. This hiking test shows almost no drift, so redoing it at a slightly higher speed would not hurt.
Scott
Christian:
That rule of thumb, which states that you should be able to do the same run day after day, does not apply to the long run of the week. We normally program the long run of the week on the weekend when most people have more time and then usually make Monday a rest day. Try arranging your week so you have a rest day after the long run and see if this does not help.
Scott.
