Aerobic Base Training

Ryan is having us train our aerobic base by running intervals on the treadmill between heart rate zones 2 and 3. I ran 4.9 miles in 45 minutes. I set my Polar watch to free run and chose to not wear the foot pod this morning.

A classmate asked why we run intervals that train aerobic conditioning. Ryan explained that our metobolism is trained to burn fat more efficiently. This leads to increased endurance so that we can workout longer. There is a limited amount of Glucose sugars that the muscles can store and utilize. When this store is burned up, we slow down and feel terrible. The training helps us run longer at higher speed. The weight loss comes as the body is utilizing the fat to keep running.

I notice a net gradual weight loss and that my waist is shrinking. I started out with a 36 inch waist and it is now starting to drop below 34. I have to tighten the belt. It seems easier to run and stay within my zone 2 and 3. I noticed near the end of the workout that my heart rate was higher at lower settings on the treadmill. I had to adjust downward to keep from entering zone 4. I was also hot and sweaty. I learned that after about 35-40 minutes I'm having to work harder to keep up the same speed.

My zone 2 heart rate is 150-157 bpm and enter zone 3 at 158-165 bpm. I set the treadmill incline at 6 and speed to 5.1-5.8 for zone 2 and 5.9 - 6.3 for zone 3.

Our workout intervals were 4 minutes to warm up to zone 2. We run in zone 3 for 2 minutes and drop back down to zone 2 for 4 minutes and repeat.

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