After undergoing a metabolic test, the individual discovered they lacked a Zone 2, which is the aerobic zone where fat is burned more than carbs. They embarked on three months of Zone 2 training, aiming to develop this zone. Initial tests included a DEXA scan, showing 199 pounds and 17% body fat, and blood work for baseline health metrics.
Zone 2 training is touted for its benefits in metabolic flexibility and endurance training. The individual followed a protocol of 45 to 90-minute sessions, three to six times per week, and adjusted their diet for optimal fat burning.
Post-training results showed an improved pace at the same heart rate, indicating increased endurance. However, the intense regimen led to tendonitis in the ankle, necessitating a break from running. Despite this setback, the individual plans to continue Zone 2 training for future marathon preparation. They also experimented with testosterone supplements to counteract potential hormonal imbalances from excessive running.
Here are the key facts extracted from the text:
1. The author underwent a metabolic test to assess their body's ability to burn fat.
2. The test revealed that the author did not have a "zone two" or aerobic zone, where they burn more fat than carbs.
3. The author decided to train for three months to create a "zone two" area.
4. They did a DEXA scan, which showed they were around 199 pounds and 17% body fat.
5. They also did blood work through Inside Tracker.
6. The author aimed to do 180-360 minutes of zone two training per week, which is 3-6 hours.
7. They set custom heart rate zones on their Apple Watch and used a chest heart rate strap for accurate measurements.
8. The author's heart rate zone for zone two training was between 136-142 beats per minute.
9. They started with 30-minute runs and gradually increased the duration.
10. The author incorporated strength training after their zone two runs.
11. They added VO2 max and track workouts to their routine.
12. The author experienced tendonitis in their ankle due to poor running mechanics and lack of stretching.
13. They had to stop running due to the injury and took a couple of months off.
14. The author's final results showed a 15-second improvement in their pace at the same heart rate.
15. Their blood work showed a drop in testosterone, cortisol, iron, and triglycerides.
16. The author plans to continue doing zone two easy mileage work as part of their marathon training.