{"id":1380,"date":"2024-08-18T18:59:27","date_gmt":"2024-08-18T18:59:27","guid":{"rendered":"https:\/\/liveplayrun.com\/?p=1380"},"modified":"2024-08-18T18:59:30","modified_gmt":"2024-08-18T18:59:30","slug":"c25k-complete-pnoe-and-more","status":"publish","type":"post","link":"https:\/\/liveplayrun.com\/?p=1380","title":{"rendered":"C25k complete, PNOE, and more"},"content":{"rendered":"
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Haha! Best laid plans\u2026.<\/p>\n\n\n\n

When I started back on my running journey doing the C25K plan<\/a> I had intentions of blogging about it every week. <\/p>\n\n\n

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Well here we are 4 weeks from my previous post<\/a>! <\/p>\n\n\n\n

Good news in a nutshell is I am still progressing and running\u2026.basically have finished the plan which the final week is 3 workouts each of 30 minutes of running. Woohoo \ud83e\udd73<\/p>\n\n\n\n

In the meantime I have done a PNOE test. You can read more on their website here.<\/a> Where my PT is there is the PT side and the sports performance side. The sports side has started to offer this and I was all for it. <\/p>\n\n\n

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The PNOE test analyzes your metabolism, VO2 max, and biological age to prescribe nutrition and lifestyle personalized to your biology and a treatment plan based on that. The test has a resting and active component. You wear a mask that analyzes your breath. For the resting component you are laying down just breathing. The active component is on a bike or treadmill \u2013 I did mine on the peloton bike \u2013 and you start off very easy and build to your max and push it at the end. This lasted almost 20 minutes. <\/p>\n\n\n

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The report shows you things like biological age (I am 40 \ud83d\ude09 and fyi my \u201creal age\u201d is 44, VO2 max (mine is 36 borderline good-excellent), metabolic rate, fat burn, lung fitness, heart fitness, and recovery capacity. For the most part I was pleased with my results especially knowing where my fitness is currently at. It will let you know any limitations and give recommendations based off those. <\/p>\n\n\n\n

The report based off the resting test gives you your calories burned and macro % recommendations. The active report will give you a suggested training program \u2013 how much cardio, interval, and resistance training. <\/p>\n\n\n

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It was interesting that it suggested I eat just 22% protein and 40% carbs! That\u2019s fairly different from how I\u2019ve been eating where I\u2019ve been pumping the protein hard and not doing lo-carb or keto but less carbs. <\/p>\n\n\n\n

Same with the training program. Cardio was suggested to be 51% (3 base workouts 1-4h\/week at zone 2), Interval training 33% (2 long interval workouts of 4-10\u2032 intervals in zone 4) and resistance training 16% (just 1 workout\/week). Interesting considering what is all pushed out there to be doing, especially a female over 40. <\/p>\n\n\n

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I asked Daniel, the sports performance guy doing this, and he said yes and the results are specific to me. He did say he\u2019d like to see 2 strength training workouts\/week and the cardio \u201cis a lot.\u201d However I said this is actually right up the direction I want to go pursuing longer trail running. <\/p>\n\n\n\n

So it\u2019s only been almost 2 weeks of following these recommendations. I like having more direction as well as goals. Daniel suggested shooting for a VO2 max in the 40s \u2013 45, biological age in the 30s and heart rate max 180+. I said sounds good and doable to me! <\/p>\n\n\n

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He\u2019s emailed me a plan \u2013 as well as discussed how to work with him which involves looking at my movement patterns \u2013 doing corrective movement, stability and then strength. I still have been dealing with plantar fasciitis on my left foot which sucks and he said they do gait analysis and can help with that too! <\/p>\n\n\n\n

Yes, I\u2019m liking what I\u2019m hearing. Along with meeting to work on those things, PNOE suggests retesting the resting test every 3 months and the active test every 6 months which is included in their plan as well as body mapping. <\/p>\n\n\n

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I feel like I\u2019m on the right path. <\/p>\n\n\n\n

In addition to this I may have found the answer to my weight struggles. As many of you might have seen on my Facebook post<\/a>, I have been working with a dietician and doing \u201call the things\u201d without any progress. <\/p>\n\n\n\n

I had a great conversation with my massage therapist around this and come to find out she\u2019s dealt with something similar. She highly recommend a very nearby functional medicine office as she was listened to and got help and has great improvements in less than 6 months. This has given me so much hope!!! <\/p>\n\n\n\n

Now I just have to be patient as I\u2019m on the waiting list. Fingers crossed I will get a call to schedule soon! Stay tuned for more on that! <\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

Haha! Best laid plans\u2026. When I started back on my running journey doing the C25K plan I had intentions of blogging about it every week. Well here we are 4 weeks from my previous post! Good news in a nutshell is I am still progressing …<\/a><\/p>\n","protected":false},"author":1,"featured_media":1399,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,7],"tags":[271,100,290,289,52,291],"jetpack_publicize_connections":[],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t