MikeTheBear
Level 6 Valued Member
When I was training for Ironman, that is how I did my long runs (in Florida, July-August).
Sir, you have my respect. Which Ironman did you do?
When I was training for Ironman, that is how I did my long runs (in Florida, July-August).
Could someone post a link to the Mike Prevost Navy PRT Guide? I remember reading about this and I forgot to bookmark the page.
I am not answering for Mr. Prevost, but I will add my 2 cents. As many know, I have been an endurance guy for decades. Only in the last 5 years or so have I discovered the value of 'slow'. By that I mean at or below the Aerobic Threshold. I can only say, that I would be better off if I made that discovery decades ago. It took me a while to physically and mentally adapt to a lower intensity. But it works! In fact based on my training mentors recommendations I do the majority of my stuff in Z1. I avoid Z2. And the little bit that's left is Z3/4.@mprevost - great stuff, thank you for the explanations!
My PT test was this week and I've been thinking about how to drop from 16:00 to 15:30 by the next test in October. I'm literally running the fastest I ever have but I also know I've got a lot of room to improve further.
I've read your Navy-PRT guide and am going to rotate my runs according to your three tools of Steady pace, Tempo, VO2Max intervals. Training for the 2 mile event I don't feel like I've done any zone 2. It's all been zone 3-4 with occasional VO2Max intervals.
From what you are saying and what I read online, it looks like I should focus on building zone 2 volume for my underlying aerobic fitness as I'm almost always running anaerobically. But it feels so slow and it feels like wasting time/going backwards. Now that I've got a 5 month time frame how do I shift my training or do I just repeat your guide?
Also, does zone 2 cardio in other activities transfer? I'm looking at getting a rower or stationary bike when I PCS to Oklahoma next month so I can do 30-40min, zone 2 at-home cardio while my wife watches TV in the evening. I know I can't stop running altogether but I want to maybe do 60%+ of my zone 2 training at home rather than jogging slow on my own for hours.
What would you recommend?
VWC works because the protocol has you do snatches at a fast pace using a kettlebell that is light enough so that you do not generate muscle tension that would cause blood occlusion which would cause the workout to be more towards the powerlifter side of the continuum.
I downloaded the run guide from Dr. Prevost. Content is excellent. And it's FREE!
I am not answering for Mr. Prevost, but I will add my 2 cents. As many know, I have been an endurance guy for decades. Only in the last 5 years or so have I discovered the value of 'slow'. By that I mean at or below the Aerobic Threshold. I can only say, that I would be better off if I made that discovery decades ago. It took me a while to physically and mentally adapt to a lower intensity. But it works! In fact based on my training mentors recommendations I do the majority of my stuff in Z1. I avoid Z2. And the little bit that's left is Z3/4.
Do other modalities follow suit besides running? I believe so. I cycle (a lot) and ruck. The muscles and connective tissues get stressed and adapt differently, but the heart benefit should be the same or close. I hope that @mprevost will step in and correct any possible misunderstandings I have on that.
@mprevost - great stuff, thank you for the explanations!
My PT test was this week and I've been thinking about how to drop from 16:00 to 15:30 by the next test in October. I'm literally running the fastest I ever have but I also know I've got a lot of room to improve further.
I've read your Navy-PRT guide and am going to rotate my runs according to your three tools of Steady pace, Tempo, VO2Max intervals. Training for the 2 mile event I don't feel like I've done any zone 2. It's all been zone 3-4 with occasional VO2Max intervals.
From what you are saying and what I read online, it looks like I should focus on building zone 2 volume for my underlying aerobic fitness as I'm almost always running anaerobically. But it feels so slow and it feels like wasting time/going backwards. Now that I've got a 5 month time frame how do I shift my training or do I just repeat your guide?
Also, does zone 2 cardio in other activities transfer? I'm looking at getting a rower or stationary bike when I PCS to Oklahoma next month so I can do 30-40min, zone 2 at-home cardio while my wife watches TV in the evening. I know I can't stop running altogether but I want to maybe do 60%+ of my zone 2 training at home rather than jogging slow on my own for hours.
What would you recommend?
@mprevost
Quite a surprising amount of respectable long run results have been done with a 10:1 strategy (run 10 mis, walk for 1 min). That is a tried and true strategy... any ideas why that (and your’s and Steve’s way) works? Pure mental, or are there physiological factors (like muscle relaxation or so?)
Sir, you have my respect. Which Ironman did you do?
He proposes a walk/ruck/hike 3x per week 'for a minimum of 75 minutes a time'.optimal heart health.
goal of a long healthy life
In another thread it came up that kettlebell swings count as High Intensity Interval Resistance Training (HIIRT) which develop surprisingly large amounts of cardio, aerobic and anaerobic fitness, and even moderate strength gains!@mprevost
@Kozushi (OP) stated goal is
He proposes a walk/ruck/hike 3x per week 'for a minimum of 75 minutes a time'.
In your opinion - if all these walks took place in Dr. John Helleman HR
Zones 69-75%, measured by subjective intensity of 'easy'; would meaningful adaptions take place to attain Kozushi's primary goal
I currently have time to achieve about this duration of LED work, so this insight will certainly help guide my training.
Ah, so that's why it feels so much better to walk after doing a workout! Makes sense! The heart rate starts higher so you're in the high heart rate phase for the whole walk instead of only the last half of it. I get it!@Kozushi earlier you've mentioned that you like to go for long walks as your preferred form of steady-state cardio. You are in good company. Dorian Yates also liked to go for power walks. The only gadget you need is a heart rate monitor. You would want to know which weight you lift. Similarly you'd want to know the intensity of your cardio training. With a heart rate monitor you can cross compare any activity and ensure its effectiveness.
For walking you can raise the heart rate before you start by doing push ups, squats or swings and then keep the heart rate elevated by using excessive arm movement or even tense your upper body muscles from time to time. Marty Gallagher wrote about this subject and in case you are interested I can point you to some articles.
Don't you go dying on me!I see lots of old couples walking around my neighbourhood every day, and I do not doubt that their long daily walks are the main reason that they have survived so long!
Don't you go dying on me!
@mprevost
@Kozushi (OP) stated goal is
He proposes a walk/ruck/hike 3x per week 'for a minimum of 75 minutes a time'.
In your opinion - if all these walks took place in Dr. John Helleman HR
Zones 69-75%, measured by subjective intensity of 'easy'; would meaningful adaptions take place to attain Kozushi's primary goal
I currently have time to achieve about this duration of LED work, so this insight will certainly help guide my training.
AH! I was wondering why I was so sore after restarting walking even though I was doing weights and judo all along!Walking is brilliant for recovery. It helps blood, lymph, qi, and everything else circulate better. It's also great for extending a long workout with lower risk. Like doing a long run, then a 30 min walk. Maffetone often prescribed walking to his elite athletes on top of everything else they did. They often noticed a bit of soreness, which Maffetone explained was from muscle fibers that only get stimulated at low intensities finally getting called into action.