In reply to elliot.baker:
So to re-open this, I've read about 90% of the book now (just got to read the chapters on pulling together your training plan).
I've estimated my aerobic threshold HR to be about 143bpm, based on that being the highest HR I can maintain running for 10-15mins + by just breathing through my nose.
I've estimated my lactate threshold at 170bpm, using the Lactate threshold test on my garmin watch.
So, according to the book I have "aerobic deficiency syndrome", because my AeT is more than 10% less than my LT (which would be 153bpm). So I think the book is suggesting looks of low intensity aerobic base work to raise my AeT, so I can run faster for longer whilst just fueling myself aerobically... I think?
So last night went on my first "proper" low intensity Zone 1/2 run, keeping my HR below 143bpm the whole way. I did about 7.5km in about 45mins. I'm used to doing about 10-12km in about 50min-1h:10 depending on how hilly the route is, which I love, but my HR would be at about 154-165 average on a run like that. That's in the "no mans' land" between the two thresholds, where I gather I'm not being that productive for either system (aerobic or anaerobic).
I did have to walk a few paces on the very steepest hill, my concern is, my normal trail routes - I don't think I'll be able to run up the big hills at all whilst keeping my HR below 143bpm! But the book says to swallow your pride and stick at it.
Hope I'm getting it right.
Last Sunday I ran 50km in the peak district and it took about 8 hours, over Alport moor, bleaklow, North ridge of Kinder. Furthest I've ever ran, was uber-proud of myself. I want to do more runs like that and be more effective at them.
My goal is to run the Welsh 3000s next year in the summer, I could probably walk/run it now but would be nice for it to be enjoyable.