ATC: Creating Your HR Zones From LT Testing and MAF, Food and Refueling Talk, Plantar Fasciitis and the Calf, and More
January 30, 2015This show is brought to you by UCAN SuperStarch.
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Today kicks off with a round of “Lucho’s Life Tales,” and then gets into your questions on:
- The connection between plantar fasciitis and the calf? And help for runners to treat and/or avoid plantar fasciitis.
– Article reference: running.competitor.com/ - Is it true that even the smallest amount of refined sugars can hinder your body’s quest for being fat-adapted/metabolic efficient or is some carb/sugar ok? Thoughts on post-workout recovery nutrition? How does the 4:1 carbohydrate to protein ratio after hard workouts apply?
- Paleo cornbread muffin recipe mentioned by Tawnee.
- Are Boston’s downhills really so bad that they require extra hill work (or is that just part of the myth)? And if they are, how can I train for them without risking injury or a setback? Crosstraining?
– Eccentric exercises to help downhill running covered in this show. - HR/training zone case study, and general guidance on creating your own running HR zones!
- The subject: 40-year-old female
Her situation: “I’m currently about to start training for a June marathon, I’m 20 weeks out right now… I ran a LTHR test today, I ran it as per Friel’s blog, 15 min WU, then 30 minutes all out, I lapped my watch at 10 minutes and my average HR over the last 20 minutes was 183… I have been using MAF over the last couple of months. My MAF HR is 145 considering my age, and that I haven’t been injured, etc lately… When I plug this LTHR into my zones, I get <149 = recovery (so now my MAF pace = recovery?), and 150-163 for Aerobic. Should I be running my easy runs (including Long runs that don’t have quality) in my Aerobic zone, or would it be better to stick to the lower recover/MAF zone? I’m currently running around 40 mpw, and plan on doing a Hudson style marathon plan that will peak in the high 50’s.” - Do we need to worry about EMF while running with a phone, HR monitors and new technology, or even the Apple watch?
One Comment
This comment doesn’t have to do with this particular podcast, but I just wanted to say thank you for all of your ATC podcasts. I always listen to them while doing my long runs as I train for the Flying Pig Marathon. Very informative and fun to listen to!