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Ran a 10k in June (3 Viewers)

function over fashion, my man. i get a cold dck without them. :shrug:also, i think it was about 10 when we took off. i've run in -25. as many layers as possible in those conditions. you'd be crazy to go out in just tights with a stiff wind and -7 for the real temp.
Those flimsy shorts aren't doing nothing for the boys. Any cold air not going thru them is going up the legs. They have tights beefy enough to snowmobile in that are pretty comfy for running. They also have windproof undies.
i'll take a linkall i can say is this setup has worked for me :shrug: i've run in winter without and always wind up with cold dck.
 
function over fashion, my man. i get a cold dck without them. :shrug:also, i think it was about 10 when we took off. i've run in -25. as many layers as possible in those conditions. you'd be crazy to go out in just tights with a stiff wind and -7 for the real temp.
Those flimsy shorts aren't doing nothing for the boys. Any cold air not going thru them is going up the legs. They have tights beefy enough to snowmobile in that are pretty comfy for running. They also have windproof undies.
i'll take a linkall i can say is this setup has worked for me :shrug: i've run in winter without and always wind up with cold dck.
I use these. Be forewarned. Any women that spot you in these will jump your bones.
 
Any of you Illinois dudes have any pull with the Second Wind Running Club in the Champaign-Urbana area? Just found out today that some friends are doing the Clinton Lake 30M on 3/23, and I'd like to join them, but registration literally closed last night.
E-mailed the RD, and he let me in. So now I've got a half marathon on 3/16 and a 30-miler on 3/23. Should be good tune-ups for Boston and for my 50-miler in May.
 
Any of you Illinois dudes have any pull with the Second Wind Running Club in the Champaign-Urbana area? Just found out today that some friends are doing the Clinton Lake 30M on 3/23, and I'd like to join them, but registration literally closed last night.
E-mailed the RD, and he let me in. So now I've got a half marathon on 3/16 and a 30-miler on 3/23. Should be good tune-ups for Boston and for my 50-miler in May.
Are you some kind a machine? :shock:
 
Ran 7miles at 9:00 per today. This might have been my longest run ever. Yay to me. Since I started my 500 miles quest, any run over 5 miles has been around a 9:30 pace so I'm happy to see progress. Now I just have to try and keep running consistently with my 2nd child due in just 2 weeks. Questions: What do I need to know about my heart rate? Never have I ever paid any attention to it but it seems to be all the rage around here.

 
Ran 7miles at 9:00 per today. This might have been my longest run ever. Yay to me. Since I started my 500 miles quest, any run over 5 miles has been around a 9:30 pace so I'm happy to see progress. Now I just have to try and keep running consistently with my 2nd child due in just 2 weeks. Questions: What do I need to know about my heart rate? Never have I ever paid any attention to it but it seems to be all the rage around here.
That's ned's department. I have the cleff notes, they work for me. I don't like to think too much when I exercise, focus on the task at hand. Probably why distance running isn't my forte.
 
Any of you Illinois dudes have any pull with the Second Wind Running Club in the Champaign-Urbana area? Just found out today that some friends are doing the Clinton Lake 30M on 3/23, and I'd like to join them, but registration literally closed last night.
E-mailed the RD, and he let me in. So now I've got a half marathon on 3/16 and a 30-miler on 3/23. Should be good tune-ups for Boston and for my 50-miler in May.
Are you some kind a machine? :shock:
Um, yea, he is. What we call impossible, grue calls Wednesday. There are about 10 of them in this thread that put some very holy ####! numbers on a pretty routine basis. Wait until Brass n Brew decides on a whim to ride 300 miles and then run a 100k the next day because, well, he didn't have anything else to do.You should look up the horse story too, it's not all fun & games around here.

 
Any of you Illinois dudes have any pull with the Second Wind Running Club in the Champaign-Urbana area? Just found out today that some friends are doing the Clinton Lake 30M on 3/23, and I'd like to join them, but registration literally closed last night.
E-mailed the RD, and he let me in. So now I've got a half marathon on 3/16 and a 30-miler on 3/23. Should be good tune-ups for Boston and for my 50-miler in May.
Are you some kind a machine? :shock:
Um, yea, he is. What we call impossible, grue calls Wednesday. There are about 10 of them in this thread that put some very holy ####! numbers on a pretty routine basis. Wait until Brass n Brew decides on a whim to ride 300 miles and then run a 100k the next day because, well, he didn't have anything else to do.You should look up the horse story too, it's not all fun & games around here.
oh yeah, well i had pizza for breakfast
 
Ran 7miles at 9:00 per today. This might have been my longest run ever. Yay to me. Since I started my 500 miles quest, any run over 5 miles has been around a 9:30 pace so I'm happy to see progress. Now I just have to try and keep running consistently with my 2nd child due in just 2 weeks. Questions: What do I need to know about my heart rate? Never have I ever paid any attention to it but it seems to be all the rage around here.
:supernerd:

I'm going to write this up and it'll get long winded, but I'm going to save this for future use since it comes up a lot. I'll caveat this with you should have a good understanding of all of the various workouts and the purpose of each one before worrying about training by HR. Since the basis of HR training is to help you get into the right zone for the prescribed workout, you need to understand what the workout is intended to do before you go worrying about your HR. Even if you're not going to run a marathon, I strongly suggest reading the first 4 chapters of Advanced Marathoning. It's an outstanding breakdown of how to train and the science behind it. Those 4 chapters are well worth the $10.

With that said, HR is basically nothing more than an indicator of how hard your body is working at that point in time. The higher it is, the harder you're working. There can be other factors that can affect it such as hydration, stress, fatigue, etc, but generally speaking it's that simple. You can train by HR, based on certain ranges or zones. You can make it as simple or as complicated as you want it to be, depending on how accurate you want to get.

The sole purpose of training by HR is to ensure you're in the correct zone for the workout you're doing. By staying in that proper zone, you're getting the most out of that workout. This is why it's important to understand what each workout is all about before diving into HR training.

There are a lot of theories out there, but I believe the best bang for your buck is to base it on your mHR and then tweak as you collect more data/learn about yourself. To go about this, you first need to get your max HR (mHR) and then calculate the training ranges based off of that. Most people don't realize how hard it is to find your true mHR and end up relying on the cheesy formulas out there. While those might work for the majority of people, I think its a major mistake to rely on them. I always suggest wearing your HR monitor (HRM) at a 5K and go all out. If you aren't wanting to die and holding back puke at the end, you're probably not getting to your mHR. It may take a few tries, but you'll get to your mHR pretty quickly this way. Plus you get some race experience out of it.

Once you know your mHR, you can calculate the various training zones. The theories on these zones vary, but this is what has evolved for me. These are the upper limits of each range. I try to stay a shade below these, but too many factors come into play to hit on things perfectly every time...

Recovery = <70% mHR

Long Run = <75% mHR

General Aerobic = <80% mHR

Marathon Pace = <86% mHR

Lactate Threshold = <91% mHR

VO2max = >91% mHR

When you're running, your HR is going to vary a lot based on how hard you're pushing at the time, what you're thinking about (if I think about racing my HR will spike 5-10 beats immediately), how hot/cold it is, hills, wind, etc. So you don't need to get hung up on it being exactly at a certain number. It's never going to happen. For example, my mHR is 196, so I target 148 or below for a long run. I like to keep it in the lower 140s and let it drift higher when conditions are affecting me.

A few links if you want to read more. Some are different opinions than what I've written, but I'm a strong advocate of Hadd's approach.

Hadd's approach (Credit to Grue for giving this to me)

Pros of heart rate training

She's annoying, but hits it right on the nose. Lots will toss HR training because of what she talks about

 
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I've stated this before, our resident Dr. & Dr. to be need to team up and write a book based off of the stuff in this thread (as books written by Doctors carry more cred) and start a slush fund based off the royalties that we can draw off of for race entries. There is just too much knowledge in here not to share._________________________Continuing to distance swim train the wrong way appears to be paying off. My last 5 swims have been 2,500 yard straight swims, no break. I am trying to target 2 minute 100s and come out of the pool without being out of breath (comfortable). 3 of the 4 swims were between 48:30 and 50 minutes, with one 8 seconds over 50. On Monday I wanted to test if training long and slow was making me too slow. I did another 2,500, but tried to push my pace just a bit. Net result was a 2,500 in 46:43, and I was still not all that whipped when I was done. If time permits, I want to bump up to 3,000 yards tonight and target coming in right on the hour. If I can progress this way, I'd like to get to 4,000 yards by the end of March, mid April. On another note, I also lied about not wanting to know my cadence. I was forced to treadmill run and decided I need something to keep me engaged. I ran 4 mile bumping my pace up and down every two minutes by 30 seconds per mile between 10MM and 8MM and counting my steps every other minute. Pretty amazed to find out that the number of step only ranged between 171 and 173 even at different paces. I was also shocked I was that close to the 180 "optimum" target. Now, there could have been a bit of a mental aspect to the counting actually increasing my turnover, but I don't think so. I ran 5 outdoors on Saturday and the turnover felt the same. I might have to get an ANT+ foot pod to add cadence to the reviewable metrics.

 
Continuing to distance swim train the wrong way appears to be paying off. My last 5 swims have been 2,500 yard straight swims, no break. I am trying to target 2 minute 100s and come out of the pool without being out of breath (comfortable). 3 of the 4 swims were between 48:30 and 50 minutes, with one 8 seconds over 50. On Monday I wanted to test if training long and slow was making me too slow. I did another 2,500, but tried to push my pace just a bit. Net result was a 2,500 in 46:43, and I was still not all that whipped when I was done. If time permits, I want to bump up to 3,000 yards tonight and target coming in right on the hour. If I can progress this way, I'd like to get to 4,000 yards by the end of March, mid April.
Never said you wouldn't improve. Increasing volume (to a point) will certainly cause adaptations. Now you'd undoubtedly get faster quicker with some tempo/threshold work in there. It works for pretty much all endurance sports. The only issue is injury prevention - which with swimming isn't a huge concern (where it is a big concern with running).
 
Continuing to distance swim train the wrong way appears to be paying off. My last 5 swims have been 2,500 yard straight swims, no break. I am trying to target 2 minute 100s and come out of the pool without being out of breath (comfortable). 3 of the 4 swims were between 48:30 and 50 minutes, with one 8 seconds over 50. On Monday I wanted to test if training long and slow was making me too slow. I did another 2,500, but tried to push my pace just a bit. Net result was a 2,500 in 46:43, and I was still not all that whipped when I was done. If time permits, I want to bump up to 3,000 yards tonight and target coming in right on the hour. If I can progress this way, I'd like to get to 4,000 yards by the end of March, mid April.
Never said you wouldn't improve. Increasing volume (to a point) will certainly cause adaptations. Now you'd undoubtedly get faster quicker with some tempo/threshold work in there. It works for pretty much all endurance sports. The only issue is injury prevention - which with swimming isn't a huge concern (where it is a big concern with running).
I was more poking fun at myself, not you. I do want to build speed and will flop over to this later in the swim session and before the season. I feel I need to build the "mental" base now as I'll be giving up swim time for kayak time as soon as I can get out on the water. I am doing a couple of kayak multi-sport events, including one in early June. I've been watch for signs of injury as I've pressed things and, other than soreness in my neck and a bout of foot/calf craps the day after a hard ride, so far so good. The neck thing, I would think, is do to the repetitive turns from left to right to get air (something I am guessing I need to build up too).
 
Pic from the cooooooold 15K on Saturday (which my body wanted no part of, but more on that later): Brrrrrrr!
Nice pics - zero clue on how you guys run when it's that cold.
I would rather run when it is ten than ninety.
As someone who grew up in Florida and now lives in SoCal - no. Just no. I would find another athletic endeavor. :) Every time I run when it's less than 50 out, I get this old man cough for about 20 minutes. I find something... freeing? I don't know... about running when it's 90 and just coming back drenched in sweat.Of course, caveat: I'm not good at running, nor am I trying to do anything particularly ambitious with my running. I'm just a kinda-fat guy trying to put some miles on and feel good. BP 114/66 Monday at my checkup, so I must be doin' something right for my body...
 
Pic from the cooooooold 15K on Saturday (which my body wanted no part of, but more on that later): Brrrrrrr!
Nice pics - zero clue on how you guys run when it's that cold.
I would rather run when it is ten than ninety.
As someone who grew up in Florida and now lives in SoCal - no. Just no. I would find another athletic endeavor. :) Every time I run when it's less than 50 out, I get this old man cough for about 20 minutes. I find something... freeing? I don't know... about running when it's 90 and just coming back drenched in sweat.Of course, caveat: I'm not good at running, nor am I trying to do anything particularly ambitious with my running. I'm just a kinda-fat guy trying to put some miles on and feel good. BP 114/66 Monday at my checkup, so I must be doin' something right for my body...
This, only the exact opposite. If I never had to run in weather over 50 degrees, I'd be happy.
 
Pic from the cooooooold 15K on Saturday (which my body wanted no part of, but more on that later): Brrrrrrr!
Nice pics - zero clue on how you guys run when it's that cold.
I would rather run when it is ten than ninety.
As someone who grew up in Florida and now lives in SoCal - no. Just no. I would find another athletic endeavor. :) Every time I run when it's less than 50 out, I get this old man cough for about 20 minutes. I find something... freeing? I don't know... about running when it's 90 and just coming back drenched in sweat.Of course, caveat: I'm not good at running, nor am I trying to do anything particularly ambitious with my running. I'm just a kinda-fat guy trying to put some miles on and feel good. BP 114/66 Monday at my checkup, so I must be doin' something right for my body...
:goodposting:After catching up on this thread, however, I'm actually motivated enough to brave the 45 degree weather and get three miles in.
 
Weather acclimation is real and overlooked a lot. Think about how 80 degrees in August feels like a cool spring day, whereas 80 degrees in March feels like you're stuck in the Sahara Desert.

 
#### yes, 3 miles in 18 minutes. That just made my day
Looks like there's a new cheetah in town
Yep, definitely speedy. That being said, still not sure what exactly he's trying to accomplish by just going out and running fast all the time.... :shrug:
All the cheetahs in this thread like cold weather.
Pretty much... :yes:
Nice pics - zero clue on how you guys run when it's that cold.
Thanks, Clayton. Good to see you back in the thread.
 
Weather acclimation is real and overlooked a lot. Think about how 80 degrees in August feels like a cool spring day, whereas 80 degrees in March feels like you're stuck in the Sahara Desert.
They both suck. I say that having come off a 7 mile run at lunch (8:22/mile at a HR too high for Ned's liking :P ). 46 degrees, 15mph winds, cloudy. Perfection on a stick.
 
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Giddy up, signed up for 3 races in April and May. I have only done 2 races before, but one was Warrior Dash so it doesnt count. Should be a fun time.

 
Giddy up, signed up for 3 races in April and May. I have only done 2 races before, but one was Warrior Dash so it doesnt count. Should be a fun time.
In:hifive:My first 5K ever.May have to alter my daily workout routine.Lift pretty heavy 3 days a week, while throwing in cardio(racquetball, basketball, running, spinning) at least 3 days a weekMay focus on leaning out to run.
 
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'Wrigley said:
'Annyong said:
Giddy up, signed up for 3 races in April and May. I have only done 2 races before, but one was Warrior Dash so it doesnt count. Should be a fun time.
In:hifive:My first 5K ever.May have to alter my daily workout routine.Lift pretty heavy 3 days a week, while throwing in cardio(racquetball, basketball, running, spinning) at least 3 days a weekMay focus on leaning out to run.
Lean out too much and it will wreck your form.
 
What are you going to do to win today???Well probably only Sand would understand...10 min warmup. 1-2 min active recovery between all...1 x 6 min ramp from 90% to 105% and back down based on 250 watts 1 x 1 min @ 110%1 x 6 min ramp from 90% to 105% and back down based on 250 watts1 x 1 min @ 110%1 x 1 min @ 115%1 x 1 min @ 120%1 x 6 min ramp from 90% to 105% and back down, bumped to 280 watts going forward1 x 1 min @ 110%1 x 6 min ramp from 90% to 105% and back down1 x 1 min @ 110%1 x 1 min @ 115%1 x 1 min @ 120% bumped to 300 watts to polish off the leg destruction3 min cool down....class over....or notThen the instructor hit us by surprise with the word GO as I was unclipping!!!1 mile TT, 2'40". Ended up at 336 watt avarage, hit 690 watts at the finish sprint. Hit 180 hr here, 13 over 167 threshold :thumbup:

 
What are you going to do to win today???Well probably only Sand would understand...
What were your rest intervals on these things? Looks pretty stout.
3 min cool down....class over....or notThen the instructor hit us by surprise with the word GO as I was unclipping!!!1 mile TT, 2'40". Ended up at 336 watt avarage, hit 690 watts at the finish sprint. Hit 180 hr here, 13 over 167 threshold :thumbup:
What would your coach say about a 335w 1 minute TT? I figure you're good for 400+ once you're back in bike shape.Of course, that's easy for me to say seeing as I was supposed to get on the trainer last night and promptly fell asleep in front of the TV. I did get my proposal in, though. 49 pages of brilliance. :football: All I've done in the last 2 days is 12 miles of running. I think BnB does that in his sleep at 2am and doesn't even remember it in the morning. Too short and easy.
 
What are you going to do to win today???Well probably only Sand would understand...
What were your rest intervals on these things? Looks pretty stout.
3 min cool down....class over....or notThen the instructor hit us by surprise with the word GO as I was unclipping!!!1 mile TT, 2'40". Ended up at 336 watt avarage, hit 690 watts at the finish sprint. Hit 180 hr here, 13 over 167 threshold :thumbup:
What would your coach say about a 335w 1 minute TT? I figure you're good for 400+ once you're back in bike shape.Of course, that's easy for me to say seeing as I was supposed to get on the trainer last night and promptly fell asleep in front of the TV. I did get my proposal in, though. 49 pages of brilliance. :football: All I've done in the last 2 days is 12 miles of running. I think BnB does that in his sleep at 2am and doesn't even remember it in the morning. Too short and easy.
2 min leading into and out of the 6s, 1 min between the 1 min intervals.My motto for today, what are you going to do to win today? Her's was, we are going to redefine what hard is.
 
stepped square on to a rock/chunk of ice at about mile 3.5 of 6 and turned my right ankle so far that the top side of my shoe scraped ground. my whole foot and most of my leg are sore :thumbdown:

 
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