u/Status_Accident_2819

I've been battling a RED-S diagnosis since mid last year. The recovery has been tough; realising I can't just eat more and run. I had to apply the "injury" tag to it - metabolic injury; and stop running (I tried to return to running but my body told me to totally 'eff off).

Anyway, long story short. I ran my first hard effort of 2026 today and got my Hr to 180! First time since mid-2023 I've managed this. Struggled to get it to around 170-172 ever since a 10k back then and realise this should have been a sign.

Anyway - to those who are also battling; keep going forward; eat the rice and the cake and enjoy resting and allowing your injury to recover!

I have a long way to go but it's the little things that keep me going ✌🏼

TLDR: what is going to improve my AeT quicker - outside runs with walk breaks or treadmill at 1% but continuous running?

I'm AeT deficient. Was re-building pre-Xmas then had to take a break and start again due to ill health. Saw a 5bpm increase using consistently TM over 8 weeks.

Currently 125bpm AeT and a bit heavier than I'd like to be but that's improving.

If I run outside (which I have been doing this time around bar 1 session) my pace is around 8:20-8:40min/km and I can do about 2km then it becomes walk run. Yet on the treadmill (1%) I can do 8:10km/min for an hour WITHOUT breaks. Unsure if it's the distraction of having a movie on or just the effects of treadmill being easier. Aware it may be uncalibrated.

At this point in time, would I get more bang for buck by sucking it up and just doing exclusively TM sessions?

Booked a flight during May DSC. Cancelled for a flight credit today and re-booked. It's been given the same booking number as my original DSC trip and takes place during the DSC period... is it eligible? Sorry can't find the answer online.

They state 7 days for it to show; it's been 8; is this usual?

TLDR: How do you manage AeT hr 'limit' with Hr changes associated with the luteal phase of the menstrual cycle?

To put into context - 2 runs exactly the same pace but from each phase: avg Hr 122 (follicular) vs 129 (luteal). The lower Hr run was also longer in duration.....

I also use Suunto zone sense (HRV) alongside Hr and am wondering if this is useful in this context? Both runs show "aerobic" in terms of HRV during the run (chest strap) yet my run today; the Hr was at least 5, and maybe 10-15bpm more during the run.

If I stick to my AeT, my pace during the luteal is a lot less. Do I trust the HRV or just stick to the AeT and accept the pace drop?

PS I would ask in something like xxrunning but I'm socially wanting an answer wrt AeT not "just run by vibes".

Lots of people (myself included) have been taking copper after/with food. Mine hasn't changed and got me thinking - what foods contain zinc? Would I be better off trying glycinate on an empty-ish stomach where possible (similar to taking iron). Turns out lots of foods contain zinc and dairy is a known absorption inhibitor.

As an example - there's approx 7mg zinc per 3 oz of beef; that's 21mg in what I would eat for dinner. Oats contain zinc - I eat them for breakfast (3mg in 1/2 cup dry oats) + milk which blocks absorption....

Surely better to take a small daily dose away from food rather than 4-6mg with food to prevent nausea?

I am deficient both (transferrin is to iron as ceruloplasmin is to copper)

I was low on ferritin/iron but that came up quickly with supplementation, but what little transferrin I have is now fully saturated as I'm at the top end of iron.

I also have low ceruloplasmin and low copper (both serum and RBC).

Understand they're all linked and that transferrin will improve once ceruloplasmin and copper improves. I've started on 2mg copper and 10000iu retinol every other day. Also added beetroot powder for TMG. Will be adding 15mg zinc to help balance.

Open to other suggestions!