VO2 Max Test

I did the VO2 Max Test with Melissa Dalio.  This was the same person that John & Zoya used.   I decided that since they all started out slow like me and now can run really fast and I want to get faster that I should give it a try.


My Zones:
1 = 160-168.   This would be a brisk walk.
2 = 169-176.  This is where I burn most fat.  This is WHERE I NEED TO TRAIN.
3 = 177 - 180.  DO NOT TRAIN HERE!!
4 = 181 - 187.  I can add this after I get a good base from zone 2.
5a = 188-189.
5b = 190 - 191.  This would be track work - speed.
5c = 192+

I am not good at burning fat, instead I burn the sugar. (ie. my body goes straight to anaerobic exercise.)

Right now I take 158 steps/minute.  I should be taking 180 steps/minute!!!  Run with a metronome.
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Smaller Quicker Steps: 
Goal: My foot strike should be directly below me (not out a mile in front of me like I normally ran). 
I should be able to take 180 steps/minute.  (not the 158 that I have been).
Execution: Run with a metronome set at 180 beats.


Falling Forward:
Goal: This will help my speed and overall fitness.
Execution: Think that someone has put a belt around my hips and is pulling backwards and I want to keep running forward. 

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Workout Plan:
Warm Up: 20 minutes Walking.  (Try to stay in zone 1).
30 Minute Run 3 times a week in zone 2.
Focus on my form: land on the ball of my feet & slight tilt forward.
Take more tiny steps.
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