After 8-10 weeks of this kind of training, I felt really strong, fit and light-footed
- Fat metabolism improved at higher intensities
- Basic training zone extended by 1.5 kmph
- The first 10k race time improved by 2 minutes compared to the 2011 race
- Abu Dhabi Half Marathon was a PB with 4 minutes off the previous PB, and 8 minutes faster than last year’s Abu Dhabi Half
“I did my first aeroscan in July this year, after the racing season. I was curious what it would tell me to do to improve my speed and endurance. I figured that over the summer, with no immediate races and specific training programs on the agenda, I could follow any recommendations. By then, I had already heard that many people were recommended to run slow in order to increase their speed. I have always believed in that theory. However, since the aeroscan recommendations are directly based on your individual metabolism, some people may also be recommended to run faster. This is what makes the aeroscan so personalized and accurate, as the results and recommendations vary from person to person.
The first aeroscan showed that I had only a moderate fat metabolism. In order to run faster for longer (e.g., achieve a 3:20 marathon time) I should increase my fat metabolism. I was told to run at 65-70% of maximum heart rate (they gave me actual heart rate values) for 75-90 minutes at least three times per week. The slow running suited me well during the hot summer months. In order to stay within the HR limit, I had to go as slow as 6:40-7:00min/km. The slow pace runs needed very little recovery time and I was able to run three or four 75-90 minute sessions per week. Fact was that I spent a lot of time on my feet although my mileage was pretty low (due to the slow pace).
The second aeroscan was about 3 months after the first. It confirmed that my fat metabolism has increased, especially at low and medium paces. I could now do my LSD runs at a faster pace/higher HR and include more interval/speed training. After 8-10 weeks of this kind of training, I felt really strong, fit and light-footed. The interval training seemed to be getting easier and easier. The first races after the summer were already proving that I was getting faster.
RACE TIME IMPROVEMENTS: My time at the Iftar Challenge 5k improved by 1 minute compared to 2011. The first 10k race time improved by 2 minutes compared to the 2011 race. Last week’s Abu Dhabi Half Marathon was a PB with 4 minutes off the previous PB, and 8 minutes faster than last year’s Abu Dhabi Half. I am pretty confident I can run the Dubai Marathon 2013 in 3:20.
BENEFITS OF THE aeroscan: The aeroscan gives an accurate picture of your fitness level and comprehensive insight into what happens in our bodies when exercising. Combining this knowledge with specific training will result in major improvements.“
ANJA SCHWERIN, Endurance Runner