Hang 10
Footballguy
with this morning's 6.66 mile run, August's totals:
39 Hours
478 Miles
16 Personal Records
41 Activities
with this morning's 6.66 mile run, August's totals:
39 Hours
478 Miles
16 Personal Records
41 Activities
There will be plenty of opportunities to chase time goals. Don't go out fast in the first one and end up hating the race. Celebrate your new level of fitness and enjoy the trip.I think a sub 4:00 marathon is not in the cards for me. Kind of a bummer, but I just don't believe I can maintain that pace for 26 miles. At this point, my thought process going into the race in 6 weeks is: Have fun. Enjoy the scenery in Chicago. Look around and soak it all in.
Plus you can probably sell a Lemon-Lime Gatorade for a buck or two.There will be plenty of opportunities to chase time goals. Don't go out fast in the first one and end up hating the race. Celebrate your new level of fitness and enjoy the trip.I think a sub 4:00 marathon is not in the cards for me. Kind of a bummer, but I just don't believe I can maintain that pace for 26 miles. At this point, my thought process going into the race in 6 weeks is: Have fun. Enjoy the scenery in Chicago. Look around and soak it all in.
I like marathons, but I don't like marathon training ...you do become a slave to the schedule. Chicago will be a fun race - plenty of sights and sounds to enjoy, both within the race and with all those watching.
If not mentioned, a tip that a friend used last year (and was very appreciative of knowing): You'll have a long wait in the shoots before starting ...maybe 30-45 minutes as they get everyone onto the course. Bring along a long garbage bag with holes for your head and arms, and bring along (or empty the last of) a Gatorade bottle. If it's cold, the bag will keep the wind off of you. But more importantly, you can discretely get in a last pee before taking off. Retract your arms, open your bottle, and take care of business. My friend did this, then noticed that the porta-potties early on the course had very long lines. And it's an urban course, so there's nowhere to step off course.
I don't recall porta potties being too much of a problem before the start although I don't let myself go down to the wire. There are always pee-ers under the Columbus Dr. bridge during the first mile similar to (I presume) those woods shortly after the start of the Boston Marathon.There will be plenty of opportunities to chase time goals. Don't go out fast in the first one and end up hating the race. Celebrate your new level of fitness and enjoy the trip.I think a sub 4:00 marathon is not in the cards for me. Kind of a bummer, but I just don't believe I can maintain that pace for 26 miles. At this point, my thought process going into the race in 6 weeks is: Have fun. Enjoy the scenery in Chicago. Look around and soak it all in.
I like marathons, but I don't like marathon training ...you do become a slave to the schedule. Chicago will be a fun race - plenty of sights and sounds to enjoy, both within the race and with all those watching.
If not mentioned, a tip that a friend used last year (and was very appreciative of knowing): You'll have a long wait in the shoots before starting ...maybe 30-45 minutes as they get everyone onto the course. Bring along a long garbage bag with holes for your head and arms, and bring along (or empty the last of) a Gatorade bottle. If it's cold, the bag will keep the wind off of you. But more importantly, you can discretely get in a last pee before taking off. Retract your arms, open your bottle, and take care of business. My friend did this, then noticed that the porta-potties early on the course had very long lines. And it's an urban course, so there's nowhere to step off course.
I run on treadmill 3-4 times a week and outside on weekends so I don't really track it all. Probably average 30-35 miles a week if I had to guess. I think I could at least finish one. Not sure if I could keep running the whole time though. Well time to go on a run....later guys.around 10 weeks out? What mileage have you put in for August?Hearing you guys talk about marathon makes me want to try. Got my local one here in November. Most I've ever ran is half marathon twice (just out on my own, never been in a real race before). Just finishing and getting some swag would be awesome but I'm not sure if I'm ready yet.
I guess it sounds like a lot until I mention that 399 miles and 20 hours of it was bike. somewhere around 6 hours and 10 miles was swim, 3 hours strength training, leaving around 69 miles ran in 10 hours.with this morning's 6.66 mile run, August's totals:
39 Hours
478 Miles
16 Personal Records
41 Activities
if you're putting in 30-35 miles each week (heck, that's double what I've done), you'll be fine to complete a marathon in 10 weeks. Just be smart about the training.I run on treadmill 3-4 times a week and outside on weekends so I don't really track it all. Probably average 30-35 miles a week if I had to guess. I think I could at least finish one. Not sure if I could keep running the whole time though. Well time to go on a run....later guys.around 10 weeks out? What mileage have you put in for August?Hearing you guys talk about marathon makes me want to try. Got my local one here in November. Most I've ever ran is half marathon twice (just out on my own, never been in a real race before). Just finishing and getting some swag would be awesome but I'm not sure if I'm ready yet.
I'm out of likes for the day. That's awesome.My daughter started XC this week, she's a freshman and has been running all summer to get ready. Today was the first practice and afterwards the coach pulled her aside and told her that starting tomorrow she'll be running with the varsity girls instead of JV, the only freshman to get that call. She's thrilled, love seeing her so happy.
I didn't run this morning but will later tonight. I'm at 295.2 for the month. 300.4 sounds like a nice August total.I set a mileage PR this month with 300.4 miles. I have tough week ahead of me as the heat and humidity is back for a 5 mile tempo tomorrow and then 15 on Wed.
Good to hear, I knew where you stood for the month and started getting worried when I didn't see your run yet.I didn't run this morning but will later tonight. I'm at 295.2 for the month. 300.4 sounds like a nice August total.I set a mileage PR this month with 300.4 miles. I have tough week ahead of me as the heat and humidity is back for a 5 mile tempo tomorrow and then 15 on Wed.
Nice work, #teamgarmin. I ran a PR as well. 255.5 for the month.I didn't run this morning but will later tonight. I'm at 295.2 for the month. 300.4 sounds like a nice August total.I set a mileage PR this month with 300.4 miles. I have tough week ahead of me as the heat and humidity is back for a 5 mile tempo tomorrow and then 15 on Wed.
we should probably get Duck tested for a mental disorder. Dude's muy loco.Nigel said:You ultra guys are a different breed, unreal.
That's friggin' awesome!! Has she always been a runner or did you rub off on her?Nigel said:My daughter started XC this week, she's a freshman and has been running all summer to get ready. Today was the first practice and afterwards the coach pulled her aside and told her that starting tomorrow she'll be running with the varsity girls instead of JV, the only freshman to get that call. She's thrilled, love seeing her so happy.
She's been dabbling for a couple of years. I think the team is pretty weak overall and she really isnt all that fast yet but she's the only freshman of 15 to get moved up.That's friggin' awesome!! Has she always been a runner or did you rub off on her?Nigel said:My daughter started XC this week, she's a freshman and has been running all summer to get ready. Today was the first practice and afterwards the coach pulled her aside and told her that starting tomorrow she'll be running with the varsity girls instead of JV, the only freshman to get that call. She's thrilled, love seeing her so happy.
I used to be able to go out and hit my stride immediately. That's not the case anymore. There's no consistency, some days it's a half mile while others it's several, but I'm never right until after I've been going for a bit. I never really got it when others talked about needing time to get in a groove...until it happened to me. Now it's the new normal, and I think it is for many. Not just in here either.I know some of you guys go out to run and just hit your stride immediately. I don't know if it's just that my legs are weak, that my knees are bad, that I'm old or all 3 but it takes me a while to warmup and get in to a groove. Some days I just walk until I feel warmed up but it's annoying and usually I'm never really warm until I run a mile or so.
So, any routines or recommendations for this? Is it just a matter of weak legs and I need to continue to strengthen them? I'm worried to start out too fast and risk some kind of injury.
IMO, you're doing it right.I know some of you guys go out to run and just hit your stride immediately. I don't know if it's just that my legs are weak, that my knees are bad, that I'm old or all 3 but it takes me a while to warmup and get in to a groove. Some days I just walk until I feel warmed up but it's annoying and usually I'm never really warm until I run a mile or so.
So, any routines or recommendations for this? Is it just a matter of weak legs and I need to continue to strengthen them? I'm worried to start out too fast and risk some kind of injury.
I don't usually feel "right" until 20 or 30 minutes in. Ideally I'll walk for 5-10 minutes, stop and do some dynamic movements (leg swings, leg kicks, lunges, butt kicks) then start running slowly and ease into it for 5-10 minutes. I usually have to stop and stretch my calves again at that point and then I'm good to go.IMO, you're doing it right.I know some of you guys go out to run and just hit your stride immediately. I don't know if it's just that my legs are weak, that my knees are bad, that I'm old or all 3 but it takes me a while to warmup and get in to a groove. Some days I just walk until I feel warmed up but it's annoying and usually I'm never really warm until I run a mile or so.
So, any routines or recommendations for this? Is it just a matter of weak legs and I need to continue to strengthen them? I'm worried to start out too fast and risk some kind of injury.
Ideally, when I'm just running and haven't otherwise warmed up, I'll stay below 130bpm for the first 3 minutes, then go into the 130s for 3 minutes, then get into whatever it is I'm doing that day.
Tawnee and Lucho agree.
This is so cool. This fall is my 6th XC season as a parent between my 2 kids. I thought I'd share some tips I've picked up that make the meets and the season more fun for me.She's been dabbling for a couple of years. I think the team is pretty weak overall and she really isnt all that fast yet but she's the only freshman of 15 to get moved up.That's friggin' awesome!! Has she always been a runner or did you rub off on her?Nigel said:My daughter started XC this week, she's a freshman and has been running all summer to get ready. Today was the first practice and afterwards the coach pulled her aside and told her that starting tomorrow she'll be running with the varsity girls instead of JV, the only freshman to get that call. She's thrilled, love seeing her so happy.
so jelly. that race will be awesome and not brutally hot this year.4300 meters in the pool this morning for me - 1:27:00. 20.11 miles on the bike trainer at lunch. Down to three more weeks of peak volume before IM Louisville taper.
I hope so. The date change was the only reason I'm signed up. Otherwise I'd be back in Chattanooga, which was also a great, great race.so jelly. that race will be awesome and not brutally hot this year.4300 meters in the pool this morning for me - 1:27:00. 20.11 miles on the bike trainer at lunch. Down to three more weeks of peak volume before IM Louisville taper.
I'm feeling ignorant now. What do they mean by enhance your endurance? Sounds like they mean increase your speed on long runs, but I'm not entirely following. Also, why so slow for maintaining? That's under 140 which makes for a nice recovery run.Read something interesting about heart rate training yesterday. It said that 60-75% of MHR was where you wanted to be build endurance but 75-80% was where you should be to enhance your endurance. Then 60-70% to maintain endurance. So basically if you have trained at 60-75% for 12-16 weeks to build a base, you then switch to 75-80% to improve your base endurance. I feel like maybe this was the issue with why I felt like I hit a wall with the long slow training. I have been pretty consistently running slow since April and it was time to slightly up the intensity.
I feel a lot better overall training at close to 76-80%. The spring in my legs feels like it's back and I doesn't feel like such a chore to stay in the proper zone. Actually had a pretty decent run this morning despite the 145+ SI. Ran 13 @ 8:21 (155). I'll definitely take that.
This weekend I have my first real MP test. Supposed to run 15 with 12 @ MP. It just so happens that the RnR Virginia Beach half marathon is this Sunday. Gonna warm up with a couple and then just try to run a 1:34ish half. Kinda looking forward to it.
When I get back to my computer I'll post some of the book exerts. They will give it more context than I ever could.I'm feeling ignorant now. What do they mean by enhance your endurance? Sounds like they mean increase your speed on long runs, but I'm not entirely following. Also, why so slow for maintaining? That's under 140 which makes for a nice recovery run.Read something interesting about heart rate training yesterday. It said that 60-75% of MHR was where you wanted to be build endurance but 75-80% was where you should be to enhance your endurance. Then 60-70% to maintain endurance. So basically if you have trained at 60-75% for 12-16 weeks to build a base, you then switch to 75-80% to improve your base endurance. I feel like maybe this was the issue with why I felt like I hit a wall with the long slow training. I have been pretty consistently running slow since April and it was time to slightly up the intensity.
I feel a lot better overall training at close to 76-80%. The spring in my legs feels like it's back and I doesn't feel like such a chore to stay in the proper zone. Actually had a pretty decent run this morning despite the 145+ SI. Ran 13 @ 8:21 (155). I'll definitely take that.
This weekend I have my first real MP test. Supposed to run 15 with 12 @ MP. It just so happens that the RnR Virginia Beach half marathon is this Sunday. Gonna warm up with a couple and then just try to run a 1:34ish half. Kinda looking forward to it.
The zones roughly work, I think.
To your personal experience, that makes sense IMO. I think that's the biggest difference in marathon+ training vs. tri training, I never got completely sluggish with IM training even though there was big volume, because there was enough variety.
Ouch. Don't rush back on those hammies.Wow, you guys are amazing. As stated before I am training for my first half marathon. On Saturday I was out trying to get 11 miles done but at mile 5.5 my hamstring popped. I had to call my wife to come pick me up.
I have had lower back / hip issues for years so the hamstrings were under constant tension and I didn't do enough stretching and mobility work to loosen everything up.
I have 24 more days to the half so I hope with rest and therapy I can still run it but now the focus will be on finishing and having a good time instead of pushing myself to an arbitrary goal. Maybe this is a good thing in the long run. Still very disappointed but gets me motivated to work on mobility and flexibility.
Here's what it says about transitioning to from 60-75% to 75-80%:When I get back to my computer I'll post some of the book exerts. They will give it more context than I ever could.I'm feeling ignorant now. What do they mean by enhance your endurance? Sounds like they mean increase your speed on long runs, but I'm not entirely following. Also, why so slow for maintaining? That's under 140 which makes for a nice recovery run.Read something interesting about heart rate training yesterday. It said that 60-75% of MHR was where you wanted to be build endurance but 75-80% was where you should be to enhance your endurance. Then 60-70% to maintain endurance. So basically if you have trained at 60-75% for 12-16 weeks to build a base, you then switch to 75-80% to improve your base endurance. I feel like maybe this was the issue with why I felt like I hit a wall with the long slow training. I have been pretty consistently running slow since April and it was time to slightly up the intensity.
I feel a lot better overall training at close to 76-80%. The spring in my legs feels like it's back and I doesn't feel like such a chore to stay in the proper zone. Actually had a pretty decent run this morning despite the 145+ SI. Ran 13 @ 8:21 (155). I'll definitely take that.
This weekend I have my first real MP test. Supposed to run 15 with 12 @ MP. It just so happens that the RnR Virginia Beach half marathon is this Sunday. Gonna warm up with a couple and then just try to run a 1:34ish half. Kinda looking forward to it.
The zones roughly work, I think.
To your personal experience, that makes sense IMO. I think that's the biggest difference in marathon+ training vs. tri training, I never got completely sluggish with IM training even though there was big volume, because there was enough variety.
That's interesting. How often is he suggesting running in that zone during this phase? Personally I suspect running a lot of 80% miles would be too much for me but I often enjoy running around 75%.Here's what it says about transitioning to from 60-75% to 75-80%:When I get back to my computer I'll post some of the book exerts. They will give it more context than I ever could.I'm feeling ignorant now. What do they mean by enhance your endurance? Sounds like they mean increase your speed on long runs, but I'm not entirely following. Also, why so slow for maintaining? That's under 140 which makes for a nice recovery run.Read something interesting about heart rate training yesterday. It said that 60-75% of MHR was where you wanted to be build endurance but 75-80% was where you should be to enhance your endurance. Then 60-70% to maintain endurance. So basically if you have trained at 60-75% for 12-16 weeks to build a base, you then switch to 75-80% to improve your base endurance. I feel like maybe this was the issue with why I felt like I hit a wall with the long slow training. I have been pretty consistently running slow since April and it was time to slightly up the intensity.
I feel a lot better overall training at close to 76-80%. The spring in my legs feels like it's back and I doesn't feel like such a chore to stay in the proper zone. Actually had a pretty decent run this morning despite the 145+ SI. Ran 13 @ 8:21 (155). I'll definitely take that.
This weekend I have my first real MP test. Supposed to run 15 with 12 @ MP. It just so happens that the RnR Virginia Beach half marathon is this Sunday. Gonna warm up with a couple and then just try to run a 1:34ish half. Kinda looking forward to it.
The zones roughly work, I think.
To your personal experience, that makes sense IMO. I think that's the biggest difference in marathon+ training vs. tri training, I never got completely sluggish with IM training even though there was big volume, because there was enough variety.
A consequence of lower-intensity, easier endurance development training is the less-than-complete strengthening of muscles, ligaments, and tendons. Another, by the very definition of aerobic work (no huffing and puffing allowed), is that your respiratory system’s muscles are just beginning to get into good shape. Now it’s time to move those parts of your body through a transition zone that will focus on the upper edge of your aerobic capacity. The extra effort and speed will put a little more stress on these systems and will prepare you for the strains of high-intensity anaerobic conditioning that will come when you move up the training triangle into the stamina, economy, and speed zones. This transition work will be in the steady-state zone of 75 to 80 percent MHR. These two percentages are, respectively, right at the top of the aerobic zone and right at the bottom of the anaerobic zone. Workouts in this zone can put a modest stress on your respiratory system while you push your biomechanical system through bigger and faster ranges of motion.
Benson, Roy; Connolly, Declan (2011-04-14). Heart Rate Training (Kindle Locations 1185-1187). Human Kinetics - A. Kindle Edition.
I guess I will have to find out because I'm only part way through the book. I think it's a periodization type thing. Maybe once you get past your base phase of conditioning you transition to the higher end of the aerobic zone and then you dial it back when you start doing more anaerobic/threshold workouts.That's interesting. How often is he suggesting running in that zone during this phase? Personally I suspect running a lot of 80% miles would be too much for me but I often enjoy running around 75%.Here's what it says about transitioning to from 60-75% to 75-80%:When I get back to my computer I'll post some of the book exerts. They will give it more context than I ever could.I'm feeling ignorant now. What do they mean by enhance your endurance? Sounds like they mean increase your speed on long runs, but I'm not entirely following. Also, why so slow for maintaining? That's under 140 which makes for a nice recovery run.Read something interesting about heart rate training yesterday. It said that 60-75% of MHR was where you wanted to be build endurance but 75-80% was where you should be to enhance your endurance. Then 60-70% to maintain endurance. So basically if you have trained at 60-75% for 12-16 weeks to build a base, you then switch to 75-80% to improve your base endurance. I feel like maybe this was the issue with why I felt like I hit a wall with the long slow training. I have been pretty consistently running slow since April and it was time to slightly up the intensity.
I feel a lot better overall training at close to 76-80%. The spring in my legs feels like it's back and I doesn't feel like such a chore to stay in the proper zone. Actually had a pretty decent run this morning despite the 145+ SI. Ran 13 @ 8:21 (155). I'll definitely take that.
This weekend I have my first real MP test. Supposed to run 15 with 12 @ MP. It just so happens that the RnR Virginia Beach half marathon is this Sunday. Gonna warm up with a couple and then just try to run a 1:34ish half. Kinda looking forward to it.
The zones roughly work, I think.
To your personal experience, that makes sense IMO. I think that's the biggest difference in marathon+ training vs. tri training, I never got completely sluggish with IM training even though there was big volume, because there was enough variety.
A consequence of lower-intensity, easier endurance development training is the less-than-complete strengthening of muscles, ligaments, and tendons. Another, by the very definition of aerobic work (no huffing and puffing allowed), is that your respiratory system’s muscles are just beginning to get into good shape. Now it’s time to move those parts of your body through a transition zone that will focus on the upper edge of your aerobic capacity. The extra effort and speed will put a little more stress on these systems and will prepare you for the strains of high-intensity anaerobic conditioning that will come when you move up the training triangle into the stamina, economy, and speed zones. This transition work will be in the steady-state zone of 75 to 80 percent MHR. These two percentages are, respectively, right at the top of the aerobic zone and right at the bottom of the anaerobic zone. Workouts in this zone can put a modest stress on your respiratory system while you push your biomechanical system through bigger and faster ranges of motion.
Benson, Roy; Connolly, Declan (2011-04-14). Heart Rate Training (Kindle Locations 1185-1187). Human Kinetics - A. Kindle Edition.
What are you looking to spend?Quick question. I have a Wahoo Tickr chest strap HR monitor. It works fine, but of course is is dependent on a device to connect to. I currently use my phone so I can track my run on Strava and get my HR there as well as pacing and music/audiobooks.
I run with an amphipod because I am thirsty like a fish. My headphones are bluetooth so my phone sits zippered in the amphipod and it's a pain to take it out and look when I need the information.
So I'm looking to move to a watch.
Since I already have the Tickr should I look at one of the watches that support an ANT or BT HR monitor or spend the extra $$ for one of the built-in HR watches?
I read this book a few years ago (good informative book!). They're not advocating running at this range every day, its just another type of workout to add to your arsenal. One in which they call for recovery runs after each of them. IIRC, they still talk about running at the lower end of the aerobic range for your long runs (<75%). The closest Pfitz comparison is the GA.I guess I will have to find out because I'm only part way through the book. I think it's a periodization type thing. Maybe once you get past your base phase of conditioning you transition to the higher end of the aerobic zone and then you dial it back when you start doing more anaerobic/threshold workouts.That's interesting. How often is he suggesting running in that zone during this phase? Personally I suspect running a lot of 80% miles would be too much for me but I often enjoy running around 75%.Here's what it says about transitioning to from 60-75% to 75-80%:When I get back to my computer I'll post some of the book exerts. They will give it more context than I ever could.I'm feeling ignorant now. What do they mean by enhance your endurance? Sounds like they mean increase your speed on long runs, but I'm not entirely following. Also, why so slow for maintaining? That's under 140 which makes for a nice recovery run.Read something interesting about heart rate training yesterday. It said that 60-75% of MHR was where you wanted to be build endurance but 75-80% was where you should be to enhance your endurance. Then 60-70% to maintain endurance. So basically if you have trained at 60-75% for 12-16 weeks to build a base, you then switch to 75-80% to improve your base endurance. I feel like maybe this was the issue with why I felt like I hit a wall with the long slow training. I have been pretty consistently running slow since April and it was time to slightly up the intensity.
I feel a lot better overall training at close to 76-80%. The spring in my legs feels like it's back and I doesn't feel like such a chore to stay in the proper zone. Actually had a pretty decent run this morning despite the 145+ SI. Ran 13 @ 8:21 (155). I'll definitely take that.
This weekend I have my first real MP test. Supposed to run 15 with 12 @ MP. It just so happens that the RnR Virginia Beach half marathon is this Sunday. Gonna warm up with a couple and then just try to run a 1:34ish half. Kinda looking forward to it.
The zones roughly work, I think.
To your personal experience, that makes sense IMO. I think that's the biggest difference in marathon+ training vs. tri training, I never got completely sluggish with IM training even though there was big volume, because there was enough variety.
A consequence of lower-intensity, easier endurance development training is the less-than-complete strengthening of muscles, ligaments, and tendons. Another, by the very definition of aerobic work (no huffing and puffing allowed), is that your respiratory system’s muscles are just beginning to get into good shape. Now it’s time to move those parts of your body through a transition zone that will focus on the upper edge of your aerobic capacity. The extra effort and speed will put a little more stress on these systems and will prepare you for the strains of high-intensity anaerobic conditioning that will come when you move up the training triangle into the stamina, economy, and speed zones. This transition work will be in the steady-state zone of 75 to 80 percent MHR. These two percentages are, respectively, right at the top of the aerobic zone and right at the bottom of the anaerobic zone. Workouts in this zone can put a modest stress on your respiratory system while you push your biomechanical system through bigger and faster ranges of motion.
Benson, Roy; Connolly, Declan (2011-04-14). Heart Rate Training (Kindle Locations 1185-1187). Human Kinetics - A. Kindle Edition.
You obviously have great aerobic fitness now. Cardio probably isn't your limiting factor of getting faster. You are probably better off just maintaining your current level of fitness while working on pure speed.
Damn, and I never run at anything under about 85% MHR. For me 80% is 150 and I'd be practically walking.That's interesting. How often is he suggesting running in that zone during this phase? Personally I suspect running a lot of 80% miles would be too much for me but I often enjoy running around 75%.Here's what it says about transitioning to from 60-75% to 75-80%:When I get back to my computer I'll post some of the book exerts. They will give it more context than I ever could.I'm feeling ignorant now. What do they mean by enhance your endurance? Sounds like they mean increase your speed on long runs, but I'm not entirely following. Also, why so slow for maintaining? That's under 140 which makes for a nice recovery run.Read something interesting about heart rate training yesterday. It said that 60-75% of MHR was where you wanted to be build endurance but 75-80% was where you should be to enhance your endurance. Then 60-70% to maintain endurance. So basically if you have trained at 60-75% for 12-16 weeks to build a base, you then switch to 75-80% to improve your base endurance. I feel like maybe this was the issue with why I felt like I hit a wall with the long slow training. I have been pretty consistently running slow since April and it was time to slightly up the intensity.
I feel a lot better overall training at close to 76-80%. The spring in my legs feels like it's back and I doesn't feel like such a chore to stay in the proper zone. Actually had a pretty decent run this morning despite the 145+ SI. Ran 13 @ 8:21 (155). I'll definitely take that.
This weekend I have my first real MP test. Supposed to run 15 with 12 @ MP. It just so happens that the RnR Virginia Beach half marathon is this Sunday. Gonna warm up with a couple and then just try to run a 1:34ish half. Kinda looking forward to it.
The zones roughly work, I think.
To your personal experience, that makes sense IMO. I think that's the biggest difference in marathon+ training vs. tri training, I never got completely sluggish with IM training even though there was big volume, because there was enough variety.
A consequence of lower-intensity, easier endurance development training is the less-than-complete strengthening of muscles, ligaments, and tendons. Another, by the very definition of aerobic work (no huffing and puffing allowed), is that your respiratory system’s muscles are just beginning to get into good shape. Now it’s time to move those parts of your body through a transition zone that will focus on the upper edge of your aerobic capacity. The extra effort and speed will put a little more stress on these systems and will prepare you for the strains of high-intensity anaerobic conditioning that will come when you move up the training triangle into the stamina, economy, and speed zones. This transition work will be in the steady-state zone of 75 to 80 percent MHR. These two percentages are, respectively, right at the top of the aerobic zone and right at the bottom of the anaerobic zone. Workouts in this zone can put a modest stress on your respiratory system while you push your biomechanical system through bigger and faster ranges of motion.
Benson, Roy; Connolly, Declan (2011-04-14). Heart Rate Training (Kindle Locations 1185-1187). Human Kinetics - A. Kindle Edition.
I had the chest strap, and ended up biting the bullet for the Tom Tom watch for around $250. I will never go back to a chest strap. Never, ever. Well worth the extra dough, imo.Quick question. I have a Wahoo Tickr chest strap HR monitor. It works fine, but of course is is dependent on a device to connect to. I currently use my phone so I can track my run on Strava and get my HR there as well as pacing and music/audiobooks.
I run with an amphipod because I am thirsty like a fish. My headphones are bluetooth so my phone sits zippered in the amphipod and it's a pain to take it out and look when I need the information.
So I'm looking to move to a watch.
Since I already have the Tickr should I look at one of the watches that support an ANT or BT HR monitor or spend the extra $$ for one of the built-in HR watches?
I'm going to go with as little as possible, but I don't want to be penny wise pound foolish here.What are you looking to spend?Quick question. I have a Wahoo Tickr chest strap HR monitor. It works fine, but of course is is dependent on a device to connect to. I currently use my phone so I can track my run on Strava and get my HR there as well as pacing and music/audiobooks.
I run with an amphipod because I am thirsty like a fish. My headphones are bluetooth so my phone sits zippered in the amphipod and it's a pain to take it out and look when I need the information.
So I'm looking to move to a watch.
Since I already have the Tickr should I look at one of the watches that support an ANT or BT HR monitor or spend the extra $$ for one of the built-in HR watches?
I did a double take when I saw you posted this. Just surprised that a veteran from our group would say such a thing.Damn, and I never run at anything under about 85% MHR. For me 80% is 150 and I'd be practically walking.
Do you still carry your phone in an armband or anything for music, etc?I had the chest strap, and ended up biting the bullet for the Tom Tom watch for around $250. I will never go back to a chest strap. Never, ever. Well worth the extra dough, imo.Quick question. I have a Wahoo Tickr chest strap HR monitor. It works fine, but of course is is dependent on a device to connect to. I currently use my phone so I can track my run on Strava and get my HR there as well as pacing and music/audiobooks.
I run with an amphipod because I am thirsty like a fish. My headphones are bluetooth so my phone sits zippered in the amphipod and it's a pain to take it out and look when I need the information.
So I'm looking to move to a watch.
Since I already have the Tickr should I look at one of the watches that support an ANT or BT HR monitor or spend the extra $$ for one of the built-in HR watches?
Hmmm...the book calls for recovery runs after general aerobic days? Why would there be a recovery need after only 5-10 more BPM?I read this book a few years ago (good informative book!). They're not advocating running at this range every day, its just another type of workout to add to your arsenal. One in which they call for recovery runs after each of them. IIRC, they still talk about running at the lower end of the aerobic range for your long runs (<75%). The closest Pfitz comparison is the GA.I guess I will have to find out because I'm only part way through the book. I think it's a periodization type thing. Maybe once you get past your base phase of conditioning you transition to the higher end of the aerobic zone and then you dial it back when you start doing more anaerobic/threshold workouts.That's interesting. How often is he suggesting running in that zone during this phase? Personally I suspect running a lot of 80% miles would be too much for me but I often enjoy running around 75%.Here's what it says about transitioning to from 60-75% to 75-80%:When I get back to my computer I'll post some of the book exerts. They will give it more context than I ever could.I'm feeling ignorant now. What do they mean by enhance your endurance? Sounds like they mean increase your speed on long runs, but I'm not entirely following. Also, why so slow for maintaining? That's under 140 which makes for a nice recovery run.Read something interesting about heart rate training yesterday. It said that 60-75% of MHR was where you wanted to be build endurance but 75-80% was where you should be to enhance your endurance. Then 60-70% to maintain endurance. So basically if you have trained at 60-75% for 12-16 weeks to build a base, you then switch to 75-80% to improve your base endurance. I feel like maybe this was the issue with why I felt like I hit a wall with the long slow training. I have been pretty consistently running slow since April and it was time to slightly up the intensity.
I feel a lot better overall training at close to 76-80%. The spring in my legs feels like it's back and I doesn't feel like such a chore to stay in the proper zone. Actually had a pretty decent run this morning despite the 145+ SI. Ran 13 @ 8:21 (155). I'll definitely take that.
This weekend I have my first real MP test. Supposed to run 15 with 12 @ MP. It just so happens that the RnR Virginia Beach half marathon is this Sunday. Gonna warm up with a couple and then just try to run a 1:34ish half. Kinda looking forward to it.
The zones roughly work, I think.
To your personal experience, that makes sense IMO. I think that's the biggest difference in marathon+ training vs. tri training, I never got completely sluggish with IM training even though there was big volume, because there was enough variety.
A consequence of lower-intensity, easier endurance development training is the less-than-complete strengthening of muscles, ligaments, and tendons. Another, by the very definition of aerobic work (no huffing and puffing allowed), is that your respiratory system’s muscles are just beginning to get into good shape. Now it’s time to move those parts of your body through a transition zone that will focus on the upper edge of your aerobic capacity. The extra effort and speed will put a little more stress on these systems and will prepare you for the strains of high-intensity anaerobic conditioning that will come when you move up the training triangle into the stamina, economy, and speed zones. This transition work will be in the steady-state zone of 75 to 80 percent MHR. These two percentages are, respectively, right at the top of the aerobic zone and right at the bottom of the anaerobic zone. Workouts in this zone can put a modest stress on your respiratory system while you push your biomechanical system through bigger and faster ranges of motion.
Benson, Roy; Connolly, Declan (2011-04-14). Heart Rate Training (Kindle Locations 1185-1187). Human Kinetics - A. Kindle Edition.
You obviously have great aerobic fitness now. Cardio probably isn't your limiting factor of getting faster. You are probably better off just maintaining your current level of fitness while working on pure speed.
For around $200 you can get the garmin 220. It has bluetooth and is a pretty great watch. That's what I have now. But if I was a buyer today, I'd go with 225 because it does all the same things and it has a wrist monitor.I'm going to go with as little as possible, but I don't want to be penny wise pound foolish here.What are you looking to spend?Quick question. I have a Wahoo Tickr chest strap HR monitor. It works fine, but of course is is dependent on a device to connect to. I currently use my phone so I can track my run on Strava and get my HR there as well as pacing and music/audiobooks.
I run with an amphipod because I am thirsty like a fish. My headphones are bluetooth so my phone sits zippered in the amphipod and it's a pain to take it out and look when I need the information.
So I'm looking to move to a watch.
Since I already have the Tickr should I look at one of the watches that support an ANT or BT HR monitor or spend the extra $$ for one of the built-in HR watches?
Considering my near term 1-year goal of a Sprint Tri, that means water and even more biking and running are in my future. I just need to convice the "budgeting commitee" aka Mrs Gator Shawn that it was a wise expenditure. Nice thing is, spending on a tool which monitors your heart and physical fitness health, when part of the reason I am doing this is for my family so I can be around healthy longer, is an easier sell, than say, a fancier bike.
It depends. For runs shorter than about 8 miles or so, I don't carry a phone at all. I usually just have my Road ID strapped to my arm in case of emergency.Do you still carry your phone in an armband or anything for music, etc?I had the chest strap, and ended up biting the bullet for the Tom Tom watch for around $250. I will never go back to a chest strap. Never, ever. Well worth the extra dough, imo.Quick question. I have a Wahoo Tickr chest strap HR monitor. It works fine, but of course is is dependent on a device to connect to. I currently use my phone so I can track my run on Strava and get my HR there as well as pacing and music/audiobooks.
I run with an amphipod because I am thirsty like a fish. My headphones are bluetooth so my phone sits zippered in the amphipod and it's a pain to take it out and look when I need the information.
So I'm looking to move to a watch.
Since I already have the Tickr should I look at one of the watches that support an ANT or BT HR monitor or spend the extra $$ for one of the built-in HR watches?
Going a completely different angle, I'd look at the VivoActive. From October of last year to present I have been travelling a lot for work. Initially, I bought a Fit Bit to track steps and to log calories so I wouldn't become a fat ###. I then pack my 910 XT for when I'd workout. Forgot the 910 on one trip where I was next to an LA Fitness and had to count my slaps, didn't get SWOLF, etc. Then the VivoActive came out. I LOVE this thing. It does everything the 910 does, plus its a step and sleep counter and even does hole locating for golf. I needed a new HR monitor (I don't mind a chest strap) so I got the watch and the monitor for around $250. I thought I'd use the 910 now and then, but haven't touched it since getting the Vivo. Now, I also haven't been racing due to my knee and would definitely race with the 910. Best part is no ANT+ stick to upload. Just hit save and on my next sync its uploaded to Garmin Connect and loaded to Strava. It also acts like a smart watch receiving texts, weather apps and other cool gadgets that can be downloaded.For around $200 you can get the garmin 220. It has bluetooth and is a pretty great watch. That's what I have now. But if I was a buyer today, I'd go with 225 because it does all the same things and it has a wrist monitor.I'm going to go with as little as possible, but I don't want to be penny wise pound foolish here.What are you looking to spend?Quick question. I have a Wahoo Tickr chest strap HR monitor. It works fine, but of course is is dependent on a device to connect to. I currently use my phone so I can track my run on Strava and get my HR there as well as pacing and music/audiobooks.
I run with an amphipod because I am thirsty like a fish. My headphones are bluetooth so my phone sits zippered in the amphipod and it's a pain to take it out and look when I need the information.
So I'm looking to move to a watch.
Since I already have the Tickr should I look at one of the watches that support an ANT or BT HR monitor or spend the extra $$ for one of the built-in HR watches?
Considering my near term 1-year goal of a Sprint Tri, that means water and even more biking and running are in my future. I just need to convice the "budgeting commitee" aka Mrs Gator Shawn that it was a wise expenditure. Nice thing is, spending on a tool which monitors your heart and physical fitness health, when part of the reason I am doing this is for my family so I can be around healthy longer, is an easier sell, than say, a fancier bike.
Typical humdrum run is typically at 86% MHR. My last few have been at 162bpm.I did a double take when I saw you posted this. Just surprised that a veteran from our group would say such a thing.Damn, and I never run at anything under about 85% MHR. For me 80% is 150 and I'd be practically walking.