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Calling Spruce: Zone 2 training question
Posted on 11/23/24 at 2:18 pm
Posted on 11/23/24 at 2:18 pm
I know you were focusing very heavily on zone 2 training. Was it as successful as you hoped? If anyone else has experience please weigh in. Considering going heavy zone 2 till the marathon in January. I have been slacking in training and my paces/heart rate have been slacking. Thinking about focusing more on zone 2 no matter the pace
2
Posted on 11/23/24 at 2:23 pm to thadcastle
Isn’t zone 2 just the same at steady state cardio, 60-75% of max heart rate?
Posted on 11/23/24 at 4:13 pm to thadcastle
I highly recommend a couple of things:
1. VO2 Max test
2. Lactate test
3. Matt Fitzgerald’s 80/20 book
4. Chest strap HR monitor
5. Running watch to synch to strap
Zone 2 has been great for me. I’m on year two with it and still setting PRs with this training and most importantly, I’m avoiding the nagging injuries. Happy to help any way I can. Big fan of the program, but beware, you have to mentally be able to run SLOW. My hardest run of the week is my Saturday group long run. By mile two, I’m running by myself and everyone is running way faster than me. Now, I crush those same people on race day, but whatever.
1. VO2 Max test
2. Lactate test
3. Matt Fitzgerald’s 80/20 book
4. Chest strap HR monitor
5. Running watch to synch to strap
Zone 2 has been great for me. I’m on year two with it and still setting PRs with this training and most importantly, I’m avoiding the nagging injuries. Happy to help any way I can. Big fan of the program, but beware, you have to mentally be able to run SLOW. My hardest run of the week is my Saturday group long run. By mile two, I’m running by myself and everyone is running way faster than me. Now, I crush those same people on race day, but whatever.
Posted on 11/23/24 at 9:37 pm to Aubie Spr96
Appreciate your post.
For me, I just don’t feel like I’m doing enough (intensity) in zone 2. It’s just too easy (RPE - rating of perceived exertion) and I can’t help myself from staying in zone 3. Not trying to brag or anything like that. I get more satisfaction by doing cardio in zone 3 for 45 minutes than zone 2 for a boring hour and a half. But that’s just me. Whatever works for you, keep it up.
For me, I just don’t feel like I’m doing enough (intensity) in zone 2. It’s just too easy (RPE - rating of perceived exertion) and I can’t help myself from staying in zone 3. Not trying to brag or anything like that. I get more satisfaction by doing cardio in zone 3 for 45 minutes than zone 2 for a boring hour and a half. But that’s just me. Whatever works for you, keep it up.
Posted on 11/23/24 at 10:21 pm to G Vice
HR doesn’t lie. That’s the key. Some days I feel great and I look down and I’m blowing my HR out. Other days it’s the opposite. HR doesn’t lie.
Get your VO2 and lactate measured. Get a chest strap to monitor HR. Run 80/20 based off your HR.
Get your VO2 and lactate measured. Get a chest strap to monitor HR. Run 80/20 based off your HR.
Posted on 11/24/24 at 7:13 pm to Aubie Spr96
quote:
I highly recommend a couple of things: 1. VO2 Max test 2. Lactate test 3. Matt Fitzgerald’s 80/20 book 4. Chest strap HR monitor 5. Running watch to synch to strap Zone 2 has been great for me. I’m on year two with it and still setting PRs with this training and most importantly, I’m avoiding the nagging injuries. Happy to help any way I can. Big fan of the program, but beware, you have to mentally be able to run SLOW. My hardest run of the week is my Saturday group long run. By mile two, I’m running by myself and everyone is running way faster than me. Now, I crush those same people on race day, but whatever.
For some reason I thought your tag was Spruce. I read a couple of your post on it and this is what I was hoping to hear. I need to get a VO2 max and lactate test done after the 1st of the year
Posted on 11/25/24 at 6:42 am to Aubie Spr96
Aubie how do you know what your race pace should be if most of your runs and especially your long ones are in zone 2
Posted on 11/25/24 at 9:10 am to thadcastle
quote:
Aubie how do you know what your race pace should be if most of your runs and especially your long ones are in zone 2
The other 20%. My 'race pace' is anything over heart rate 170. I ran one of my faster 5K's this weekend. First mile was 170 HR, second mile was 180 HR, and last mile was 185 HR. I can't sustain for very long past 185. What is that pace now? 7:10/mile. My goal is to get my 5K pace to 6:45/mile. Good enough for first in the 50+ age group and 17th over all.
That was after a 6 mile zone 2 warm up. Felt great.
Posted on 11/25/24 at 11:07 am to Aubie Spr96
quote:
What is that pace now?
Current half marathon pace is 9:50/mile
Posted on 11/25/24 at 11:49 am to thadcastle
The pace is your HR and not the actual time. Spend 80% of your weekly mileage in zone 2. Spend the other 20% in threshold or VO2 paces based off HR and not time/pace. All of those paces have steadily improved for me the longer I've done this.
Posted on 11/28/24 at 11:10 am to Aubie Spr96
Out of interest what pace did you start with in zone 2 and what are you at now?
Posted on 11/30/24 at 1:31 pm to thadcastle
Pace started in the 13-15 min range. A year later I’m in the 10:30 range. I can occasionally get that first mile or two in the 9:30 range if it is cold and flat.
Did 14 today in zone 2. Hill route with 1700’ of climb. Averaged 11:20.
Did 14 today in zone 2. Hill route with 1700’ of climb. Averaged 11:20.
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