Aerobic base progress

Revok · 07-07-2006, 10:21 AM

After hitting a wall with my cardio doing my usual two-mile circuit followed by tabata sprints, I decided a few weeks ago that I ought to focus on improving my aerobic base instead. I've always been a shit runner and leg endurance was always my biggest problem. After doing my two-mile circuit @ 14-15 minutes, my legs were always useless - it was a struggle just to keep walking. So endurance running was gonna be tough...

I started just over two weeks ago. First time out, running for 20 minutes non-stop felt like death. Unbelievable, drawn-out pain (that claim that Tabatas have a knock-on effect of improving your aerobic capacity always sounded like crap). The next night, I managed 25 minutes. Then 30, then 45, then 60....

Last night I ran for 90 minutes, and I know I could have gone even longer. Never did I think I'd be capable of running for that long. The rate at which aerobic ability can increase is amazing, and in addition these distance runs feel incredible - something to do with endorphins probably, I'm basically stoned for the entire day after.

So set aside a couple of months and give endurance runs a try.

True2KungFu · 07-07-2006, 10:59 AM

yep that about sums it up

sitnspin · 07-07-2006, 11:25 AM

I can run for an hour and feel amazing, but if I do four 100 meter sprints I'm limping and groaning for days. It appears we have opposite problems.

**Sonny** · 07-07-2006, 08:48 PM

Quote:

Originally Posted by Revok

After hitting a wall with my cardio doing my usual two-mile circuit followed by tabata sprints, I decided a few weeks ago that I ought to focus on improving my aerobic base instead. I've always been a shit runner and leg endurance was always my biggest problem. After doing my two-mile circuit @ 14-15 minutes, my legs were always useless - it was a struggle just to keep walking. So endurance running was gonna be tough...

I started just over two weeks ago. First time out, running for 20 minutes non-stop felt like death. Unbelievable, drawn-out pain (that claim that Tabatas have a knock-on effect of improving your aerobic capacity always sounded like crap). The next night, I managed 25 minutes. Then 30, then 45, then 60....

Last night I ran for 90 minutes, and I know I could have gone even longer. Never did I think I'd be capable of running for that long. The rate at which aerobic ability can increase is amazing, and in addition these distance runs feel incredible - something to do with endorphins probably, I'm basically stoned for the entire day after.

So set aside a couple of months and give endurance runs a try.

I'm sort of trying the same thing. Doing a lot more longer duration cardio and I've increased the length of my work periods during interval training to 1-2 minutes. I've noticed, at least in my case, longer intervals have been more effective for shedding fat.

Revok · 07-08-2006, 01:13 PM

I plan on hitting 2 hours within the next week. That's about the apex of my ambition, after which I'll be going back to various Fartlek-style short distance runs followed by intervals (probably also in the 1-2 minute range - I don't think basic tabata sprints have rendered much of a benefit for me in the past either).

As a side note - I've been doing all my running on grass and trails, and it's unbelievable how little stress my legs have undergone. By contrast, I don't see myself as capable of going for more than an hour or so were I running on concrete.

**Sonny** · 07-08-2006, 01:32 PM

Quote:

Originally Posted by Revok

I plan on hitting 2 hours within the next week. That's about the apex of my ambition, after which I'll be going back to various Fartlek-style short distance runs followed by intervals (probably also in the 1-2 minute range - I don't think basic tabata sprints have rendered much of a benefit for me in the past either).

As a side note - I've been doing all my running on grass and trails, and it's unbelievable how little stress my legs have undergone. By contrast, I don't see myself as capable of going for more than an hour or so were I running on concrete.

What's your HR at during these long runs?

Revok · 07-08-2006, 01:39 PM

Between 160-170. My resting HR is about 45.

**Q mystic** · 07-08-2006, 02:25 PM

Quote:

Originally Posted by Revok

After hitting a wall with my cardio doing my usual two-mile circuit followed by tabata sprints, I decided a few weeks ago that I ought to focus on improving my aerobic base instead. I've always been a shit runner and leg endurance was always my biggest problem. After doing my two-mile circuit @ 14-15 minutes, my legs were always useless - it was a struggle just to keep walking. So endurance running was gonna be tough...

I started just over two weeks ago. First time out, running for 20 minutes non-stop felt like death. Unbelievable, drawn-out pain (that claim that Tabatas have a knock-on effect of improving your aerobic capacity always sounded like crap). The next night, I managed 25 minutes. Then 30, then 45, then 60....

Last night I ran for 90 minutes, and I know I could have gone even longer. Never did I think I'd be capable of running for that long. The rate at which aerobic ability can increase is amazing, and in addition these distance runs feel incredible - something to do with endorphins probably, I'm basically stoned for the entire day after.

So set aside a couple of months and give endurance runs a try.

Be careful. It can be addictive.