I recently started zone2 running, previously I would run all out everyday. I also started incorporating tempo runs. I’m doing 0 race pace stuff. How do I make sure I am not losing fitness? I feel like I might be. Can anyone guarantee me that I will not lose fitness by doing zone2? I don’t trust it.
If youre doing less intensity id up the mileage a bit to compensate. 2 miles a week
I was thinking about doing this. I just did a 2mile TT and while I am faster by 20sec/mile, it felt like hell compared to 1 month ago.
fungames wrote:
I recently started zone2 running, previously I would run all out everyday. I also started incorporating tempo runs. I’m doing 0 race pace stuff. How do I make sure I am not losing fitness? I feel like I might be. Can anyone guarantee me that I will not lose fitness by doing zone2? I don’t trust it.
Zone based training is basically only better than going all out everyday.
Heart rate is almost meaningless. Your effort is a much better gage and then lactate testing is the best but very impractical for most people and requires intervals to stop and measure.
Also if you are doing tempos you aren't doing zone 2 training you are doing a mix of running efficiency improvements (zone 2) and vo2max/tempo work. Which is a decent plan but don't get too strict. Learning to listening to your body is so much better than listening to a heart rate monitor. Also throwing in legs speed development (speed maintenance) things like 8x200 or 200 after a tempo session this makes sure you can still have decent form and can run fast which can help with injury prevention when you do hop in a race so your dont blow up your Achilles/hamstrings
Going hard every is bad. Your gains for any exercise is in recovery. But you have to go hard some days to absorb that training during your recovery days (zone 2). But even missing sleep will raise your heart rate, your heart rate is lower in the afternoons than mornings for the same pace (I general). Go off feel. Easy days should feel easy. Hard days should be harder. 1-2 days recovery between workouts. This is why having a coach for someone new to running or unwise in running is important. You don't know how to coach yourself nor do the people you are listening to. But at least you aren't going hard every day now
I'd look into horse blood transfusions, EPO, tren cycling, at ur elite performance level its hard to make improvement so I'd look into alternative methods...
Do I need a day of anaerobic work like I was doing in Dec?: 5x400M @ 2.5% incline @ 10mph with 5min rest
or less anaerobic?: 8x400M @ 8mph @ 2.5% with 1:30 rest?
Also what about hills? My runs felt so much easier last month when I was running at 2.5% incline everyday and doing more anarobic work.
I just looked up my 2mi TT from Jan 12th and I did it in 16:33. It felt easier than the one today which I did in 16:12. My legs felt stronger then. But I was also doing lots of interval/repeats and everything at 2.5% incline. Maybe I need a day of hills?
Sec effort based, I’m just now reading what you wrote. I’ll reply in a second.
edit: I read it, thank you for the reply.
fungames wrote:
Sec effort based, I’m just now reading what you wrote. I’ll reply in a second.
edit: I read it, thank you for the reply.
Just coming back to this. It kinda sounds like you want to do all the workout methods at the same time. Tempo, zone 2 and anaerobic. So probably the most important thing for you would be to find a good personal coach.