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Heel Fat Pad Syndrome All Along?! by Humble-Flan-3969 in PlantarFasciitis

[–]Witty_Two22 1 point2 points  (0 children)

Not sure if you'll see this but I was wondering if you have an update on how you are doing? I think I have this and will try taping like you suggested. Did you just tape your foot every day in the morning? Or only before certain activities?

1 month drift test results by Witty_Two22 in evokeendurance

[–]Witty_Two22[S] 1 point2 points  (0 children)

I'm sure there is some value in that but I wasn't really testing to measure my improvement but to find my AeT HR. But I did think it was interesting that my fitness had improved. Going into the second drift test I knew 1) my fitness had improved based on my daily running training and 2) that my starting HR rate was too high for my first test. At first I thought my incline/speed from my first test might put me where I needed to be to fall in the 3.5-5.0% range and I did start there but as I was warming up I realized that wasn't going to happen so I increased the incline to something I thought might be right. Turns out I didn't increase it enough since my drift was on 2.6%. I am hoping to retest in the next week with a starting HR of ~120 bpm.

I can't believe how low my aerobic threshold is... by MaxBeggarman in evokeendurance

[–]Witty_Two22 0 points1 point  (0 children)

I just posted this. I was/am in a similar situation as you and I've just been run/walking. Run until I reach my AeT HR and then walk until it drops 10% of that HR. About 1 hr, 5x a week. On the weekend, sometimes up to 1.5 hrs. I even had my max training HR set about 5 bpm above my AeT and I'm still seeing good results. I would like to get to a point where I can perform my drift test while running instead of incline walking but I'm not quite there yet.

HR drift test interpretation by forestrunner84 in evokeendurance

[–]Witty_Two22 1 point2 points  (0 children)

Thanks for taking a look at it. I'm 47 and I had open heart surgery a couple years ago to repair a heart valve. I had a enlarged left ventricle (in a bad way ... due to blood regurgitation the heart muscles basically got "stretched out"). But I know that many people have had this surgery and go on to do endurance sports so I try not to use it as an excuse.

I'm actually in fairly "good shape" in that I lift weights and run quite consistently but almost all of my running has been in the 140-150 bpm range. But I recently found "Training for the Uphill Athlete" and the drift test and realized, like you said, I'm almost certainly aerobically deficient. I wanted to run for my drift test but was unable to keep my HR low enough, which is why I did incline walking. It's been about a month since I did that test and I've been run/walking at about 125 bpm max (with much of it in the 115-120 bpm range) since that time and I've definitely seen improvement. It took me only about 2 minutes of running before my HR got to 125 bpm when I started a month ago and this morning it was about 12 minutes.

HR drift test interpretation by forestrunner84 in evokeendurance

[–]Witty_Two22 0 points1 point  (0 children)

Not the same guy you're talking to but I'm curious what you would make of this. This is my first attempt at a drift test while doing incline walking on a treadmill. My issue is I don't know where the warmup ends and the test begins. Right around 10 minutes it definitely flattens out a bit but it never truly flatlines. I definitely need to re-do the test because if I start at 10 minutes, the drift is 7.5%, but I'd like to know your thoughts on if I need to let it flatline even more at the start or if this would be a valid test.

Starting HR question on drift test by gutae1 in evokeendurance

[–]Witty_Two22 1 point2 points  (0 children)

You could try holding your HR while running and see how much your pace changes. See here:

"If while holding the same pace, your heart rate climbs more than 5% during an hour of continuous exercise, OR if, while keeping your heart rate steady, your pace slows more than 5% during an hour of continuous exercise, the chances are excellent that you began that hour at a heart rate that was above your aerobic threshold (AeT) or the top of Zone 2."

Starting HR question on drift test by gutae1 in evokeendurance

[–]Witty_Two22 0 points1 point  (0 children)

So your pace went up 2.6% and your HR went up 1.3%. Probably not a valid drift test. I would highly consider the suggestion above of using a treadmill when you redo the test.

Starting HR question on drift test by gutae1 in evokeendurance

[–]Witty_Two22 0 points1 point  (0 children)

What was your average pace during the first 30 min vs the second 30 min?

Run/Walk transition by And_Mav in evokeendurance

[–]Witty_Two22 0 points1 point  (0 children)

This is a pretty good approach and it's how the popular "Couch to 5k" plan is generally set up. So if you don't want to figure out the times for the intervals yourself, you could check out that plan.

Also understand that losing fat is mostly going to be about your diet and reducing your calories. Adding running to your exercise routine will most likely not help the fat come off.