Paging @JAA and @ThreeThousand! They're the ones who have done the fulls. @-OZ- does tri's, but I don't think a full IM (same with me - a few halfs, but not a full).Taking on my first Ironman in June (in Nice). Any tips from anyone who's gone though the grind of this race? Anything that I wouldn't necessarily think of doing or considering during the race?
I think it's way too soon for htat to be the case - maybe later, but I fully believe he'd be better served to keep running the same pace and let the HR come down - will happen very quickly, IMO.You can keep updating. It's like running pr0n.
1. Join the Strava group and you don't have to keep posting about it and we still get to follow along.
2. If that HR is accurate, you may "think" that's an easy/comfortable run but it's not. You will benefit significantly by slowing down (and probably a good bit). HR of 170 is no joke (that's racing HR and not something you can likely hold for a long time at this point).
And I know you think you can't run slower, but you can and by a lot. It will make it much more comfortable AND you will improve much faster.
And I'm obviously in the minority here - if you have been running a lot, it's probably sound advice to slow down - probably even makes sense to do so a little anyway, but if you are just starting, I'd just worry about getting in some more miles first and then evaluate where you are in a week or 2.I think it's way too soon for htat to be the case - maybe later, but I fully believe he'd be better served to keep running the same pace and let the HR come down - will happen very quickly, IMO.
Agreed, 170 is too high but it isn't the same with a n00b vs a vet. When my wife first started monitoring HR when she trained for her first full in 2018 she was constantly in the 160's and 170's. It took weeks of it, fatigue building, before she finally hit a wall. That was when she finally figured out how to actually easy run. Before she occasionally dropped to the 140's, but not with any sort of consistency. After that light bulb moment (most of) her easy runs were in the 140's - and some lower. She'd still run hot on something of substance (SoS) workouts and those easy runs were still too high, but her efficiency gains were quite real.And I'm obviously in the minority here - if you have been running a lot, it's probably sound advice to slow down - probably even makes sense to do so a little anyway, but if you are just starting, I'd just worry about getting in some more miles first and then evaluate where you are in a week or 2.
Going to be following you closely. With the idea that I need to match/exceed your regimen. I think your race is a week before mine.Finally making a little progress in my training the past couple of weeks with 8:36 and 5,230’ of gain last week and 7:51 and 5,443’ this week. I’ve got nine weeks left until Canyons 100K, so if I can stay in that 8 hours and 5K range for 4-5 of those and get a week or two peak of 10 hours and 7K or so, I should be in position to grind that thing out.
Hey! I did a full... one... 6 years ago.Paging @JAA and @ThreeThousand! They're the ones who have done the fulls. @-OZ- does tri's, but I don't think a full IM (same with me - a few halfs, but not a full).
ok. I thought he had been running for a while. If it's a brand new stress, I can see your point.Agreed, 170 is too high but it isn't the same with a n00b vs a vet. When my wife first started monitoring HR when she trained for her first full in 2018 she was constantly in the 160's and 170's. It took weeks of it, fatigue building, before she finally hit a wall. That was when she finally figured out how to actually easy run. Before she occasionally dropped to the 140's, but not with any sort of consistency. After that light bulb moment (most of) her easy runs were in the 140's - and some lower. She'd still run hot on something of substance (SoS) workouts and those easy runs were still too high, but her efficiency gains were quite real.
So, definitely slow down - but as long as your muscles and joints are happy I wouldn't read too much into the HR data until you have a consistent few week sample - or you hit the figurative wall in training.
I have been running for a while. It’s been sporadic though (maybe on average twice a week). I will typically run on treadmill for 10 minutes at a speed of 6.2 for the first 10 minutes and then gradually bump the treadmill speed up 0.1 each minute thereafter for the last 10 minutes. After 5 minute cool down, I typically hit ~ 2.6ish miles in 25 minutes. But maybe I haven’t been running consistently enough for my HR to improve. Or maybe I have a bigger problem that needs to be addressed.ok. I thought he had been running for a while. If it's a brand new stress, I can see your point.
but be sure to listen to your body, after workouts.
At the risk of reading too much into one anecdotal example - that's about exactly where my wife was when she first consistently training and started paying attention to her HR. Safe > sorry, so I'm not trying to talk you out of getting checked out. For lots of reasons you probably should, I wouldn't go in expecting bad news is all.I have been running for a while. It’s been sporadic though (maybe on average twice a week). I will typically run on treadmill for 10 minutes at a speed of 6.2 for the first 10 minutes and then gradually bump the treadmill speed up 0.1 each minute thereafter for the last 10 minutes. After 5 minute cool down, I typically hit ~ 2.6ish miles in 25 minutes. But maybe I haven’t been running consistently enough for my HR to improve. Or maybe I have a bigger problem that needs to be addressed.
ETA - I never feel tired after any run despite my HR obviously being too high.
Congrats! Looks like a great venue.Taking on my first Ironman in June (in Nice). Any tips from anyone who's gone though the grind of this race? Anything that I wouldn't necessarily think of doing or considering during the race?
Thanks. I will say that I do get bloodwork done every 6 months and seem to be pretty healthy other than borderline high cholesterol (which is most certainly due to other behaviors such as not eating as healthy as I could and drinking more than I should). However the HR thing does worry me. Although my resting HR is in the 60s. Hopefully I see improvement now that I’m officially training for something and my workouts will be less sporadic.At the risk of reading too much into one anecdotal example - that's about exactly where my wife was when she first consistently training and started paying attention to her HR. Safe > sorry, so I'm not trying to talk you out of getting checked out. For lots of reasons you probably should, I wouldn't go in expecting bad news is all.
Thank you for posting this - it plays a role, but I used to think winter fatigue was the primary culprit with decreased performance. The restrained clothing, increased difficulty breathing, there being no such thing as an easy run, etc. And while 'winter fatigue' is still correct I never considered vitamin D deficiencies - and it makes complete sense. There's a reason why my best winter workouts are typically under sunlight - or a day or so after. And there's a reason I seem to be dragging ### the rest of the time. I was just wrong about the source of that reason.Interesting article on Vitamin D deficiency in the winter months for us northerners.
perhaps. Also, some people have a naturally high heart rate. If Juxt was going easy with 170+, I'd be worried. But that's not everyone.I have been running for a while. It’s been sporadic though (maybe on average twice a week). I will typically run on treadmill for 10 minutes at a speed of 6.2 for the first 10 minutes and then gradually bump the treadmill speed up 0.1 each minute thereafter for the last 10 minutes. After 5 minute cool down, I typically hit ~ 2.6ish miles in 25 minutes. But maybe I haven’t been running consistently enough for my HR to improve. Or maybe I have a bigger problem that needs to be addressed.
ETA - I never feel tired after any run despite my HR obviously being too high. And I am running at a speed where I certainly don’t feel like I could have a conversation with someone.
Memory is the first to go ...Hey! I did a full... one... 6 years ago.
I was just mentioning to the wife that I feel like I should do another full in the next few years. Just not this year. Maybe Chatty or Florida, unless there's a smaller venue within driving distance. She hasn't filed for divorce yet.
yeah, that's why I haven't done another. and frankly another might be just a pipe dream for the next few years. But I do want to... maybe I'll just quit the job.Memory is the first to go ...
How you can squeeze in the training (then, or again) with everything else you have going is amazing. But then again, I always feel that way for those with kids to care for on top of jobs (not sure how I did it myself through the years).
Here's my $.02 from a relative n00b compared to most of these guys.Thanks. I will say that I do get bloodwork done every 6 months and seem to be pretty healthy other than borderline high cholesterol (which is most certainly due to other behaviors such as not eating as healthy as I could and drinking more than I should). However the HR thing does worry me. Although my resting HR is in the 60s. Hopefully I see improvement now that I’m officially training for something and my workouts will be less sporadic.
I've stock piled vacation days specifically for the next 10 weeks. If I don't use them and have excess to use before they refill July 1, awesome. But if they're necessary and float away in a wave of half day's then c'est la'vie. Busiest period on everyone's schedule starts over the next couple weeks just when training ramps up - gonna be a wild couple of months.Memory is the first to go ...
How you can squeeze in the training (then, or again) with everything else you have going is amazing. But then again, I always feel that way for those with kids to care for on top of jobs (not sure how I did it myself through the years).
First of all, definitely exceed! My training for this has been far from ideal, especially in terms of consistency which I think is close to #1 on the list of things that are most important in training. A quick peak at your Strava shows you are doing much better with that than I am, so that's good. I'd keep that up and get in vert (especially on long runs) whenever you can, with a focus on running strong on the downhills. My main suggestion to you would be to run a hilly 50K 5-7 weeks out from the race, which is an opportunity to not only get in that distance but practice your nutrition, hydration, and gear. If you can't do that, then I'd suggest a back-to-back long weekend (or two), something like 4 hours on Saturday and then 2 1/2 hours on tired legs on Sunday. Ideally that Sunday run would be a little more "runnable" so you can push yourself to actually run or even shuffle on tired legs. There is a lot of runnable terrain in the back half of the race (before the final 3 miles), so if you can keep moving well through there it'll be huge.Going to be following you closely. With the idea that I need to match/exceed your regimen. I think your race is a week before mine.
Quick question: How much water (in my case, Tailwind) do you carry on your races? I have a 1.5L reservoir for my Salomon vest, and two 500mL soft flasks. Saturday I ran with just one of the soft flasks, but it was cold and I didn't do much sweating. I figure Miwok will be warm, but there are well-spaced aid stations for Tailwind refills (every 5-8mi). I'm reluctant to carry too much weight, but I want to train like I'm going to race. Two 500mL flasks enough to bridge the gap between stations?
Was it cold? I use Salted Caramel GU exclusively, and I find that it helps if I hold it in my hand (sometimes even slip it inside my glove) for a mile or so before I plan to take it. Helps soften it up, much easier to take that way.Had a GU during the run (first one ever). Vanilla flavored and thicker than I expected (insert inappropriate joke here).
and I find that it helps if I hold it in my hand (sometimes even slip it inside my glove) before I plan to take it. Helps soften it up, much easier to take that way.
Vitamin D deficiency is no joke. A few years ago I was in a really depressive state and they checked my D levels and they were at the bottom of the deficient zone. I had to go on 50,000 IUs for awhile to pump it back up, which really improved my well-being.Thank you for posting this - it plays a role, but I used to think winter fatigue was the primary culprit with decreased performance. The restrained clothing, increased difficulty breathing, there being no such thing as an easy run, etc. And while 'winter fatigue' is still correct I never considered vitamin D deficiencies - and it makes complete sense. There's a reason why my best winter workouts are typically under sunlight - or a day or so after. And there's a reason I seem to be dragging ### the rest of the time. I was just wrong about the source of that reason.
Living in zone 1 and being beyond early February it's a non issue going forward, but I need to remember this come November next season.
I get the opposite effect...and I find that it helps if I hold it in my hand (sometimes even slip it inside my glove) for a mile or so before I plan to take it. Helps soften it up
There will be downstream repercussions of this, too. They're letting people defer to next year, which most of the people who had eyes on doing it next year will likely have a harder time getting in. Which will likely have a spillover effect on 2022 and maybe even 2023 before it finally settles out. I was planning on running in 2022, so we'll see...Tokyo Marathon is being restricted to elite runners due to coronavirus fears. Understandable but must absolutely suck for those who have trained and planned to travel to Japan.
It was in the mid-30s. It wasn't really that bad to get down, I was just expecting to be a little thinner. Had to semi-chew it a couple of time to make it swallow-able.Was it cold? I use Salted Caramel GU exclusively, and I find that it helps if I hold it in my hand (sometimes even slip it inside my glove) for a mile or so before I plan to take it. Helps soften it up, much easier to take that way.
I'm not complaining about this one because it has come with a bottom 5 (EVER!) snow total and Friday was the first day all winter with a day time high under 25. However, part of the ingredients that have led to those conditions were A LOT of clouds. I was aware of SAD, but I just never made the connection between it and performance.Yay, Ohio winters
If it ends up just being a week or two off then it'll just take a week or two to get it back. Keep thinking long game. You'll be fine as long as you exercise restraint and patience.really stressing a little these days... my appointment with the PT was pushed until Wednesday. Have ridden the bike some, took my dog on a long hike yesterday. Leg is starting to feel better and kind of want to go test it but really have little room for error here. Have a 5k in 2 weeks I was mega excited about - pretty much have written it off to be an easy run at this point because 2 weeks after that is the trail run that I must be ready to participate in - don't feel compelled to race it but will be at least hiking it, which would totally suck, IMO.
Had a good chat with a friend of mine that stressed that caution is the best answer for hamstring problems but, man, it really sucks after such a strong start to the year.
Intellectually, I know this and keep telling myself that, but it's still killing me.If it ends up just being a week or two off then it'll just take a week or two to get it back. Keep thinking long game. You'll be fine as long as you exercise restraint and patience.
Yeah, I've run a grand total of one 50K (a little short of that, actually) in my brief career, and now I'm going to do one in training?My main suggestion to you would be to run a hilly 50K 5-7 weeks out from the race, which is an opportunity to not only get in that distance but practice your nutrition, hydration, and gear.
A tempest must be just that.Intellectually, I know this and keep telling myself that, but it's still killing me.
That is pretty cool. If I didn't already have a FlipBelt.......Have any of y'all gearheads seen this thing yet? Free Train
(Scroll down and click on "Play Video." Pretty cool.)
Nice sportsbra. You should get one.Have any of y'all gearheads seen this thing yet? Free Train
(Scroll down and click on "Play Video." Pretty cool.)
That's not salted caramel...Was it cold? I use Salted Caramel GU exclusively, and I find that it helps if I hold it in my hand (sometimes even slip it inside my glove) for a mile or so before I plan to take it. Helps soften it up, much easier to take that way
Saw that somewhere, maybe Shark Tank. I would try, my flip belt is too loose. Would worry it would smell as bad as my HR strap though. I’ve been trying various shorts with a proper center phone pocket and good waistband/drawstring get as light as I can with tunes until I upgrade to music on watch.Have any of y'all gearheads seen this thing yet? Free Train
(Scroll down and click on "Play Video." Pretty cool.)
Music on watch with bluetooth headphones is really the way to go. I'll still always wear my Garmin since the GPS accuracy is so superior, but I really like having my cellular-equipped Apple Watch on my other wrist. I've got my music, I can send and receive calls/texts if necessary, and I've got Apple Pay if I want to stop at a gas station to buy something to drink.Saw that somewhere, maybe Shark Tank. I would try, my flip belt is too loose. Would worry it would smell as bad as my HR strap though. I’ve been trying various shorts with a proper center phone pocket and good waistband/drawstring get as light as I can with tunes until I upgrade to music on watch.
I'll wait until there's a microchip we just insert into our ear.Music on watch with bluetooth headphones is really the way to go. I'll still always wear my Garmin since the GPS accuracy is so superior, but I really like having my cellular-equipped Apple Watch on my other wrist. I've got my music, I can send and receive calls/texts if necessary, and I've got Apple Pay if I want to stop at a gas station to buy something to drink.
I just run around and sing:I'll wait until there's a microchip we just insert into our ear.
Thanks for this! Good point on the OWS as the swim is my biggest weakness overall. I'll try to perhaps take the train down to Nice a few weeks before the race and get some practice in the Mediterranean so I'm not shocked by the roughness or the temp, etc.Congrats! Looks like a great venue.
As mentioned above, it's been 6 years for me but a few things stand out in memory. My goal was to finish, if yours is to place or qualify for Kona, you'll need to approach it differently. A few of these are blatantly obvious but perhaps worth repeating.
- I did a lot of mileage but not a whole lot of intensity.
- I trained to walk on my long runs occasionally, as I had every intention of walking portions in the race.
- In the months leading up to the full, I swam a 2 mile OWS race, a marathon (like 4 months out), and a few shorter tris. The OWS is key.
- The biggest workout I did was a "metric 140.6" - 2.4k swim, 112k ride, 26.2 run. It sucked, but got me mentally prepared. This was in August in North Carolina, so heat was a #####.
I only wanted to finish and enjoy the day. I'm still happy with my experience including the time (11:05:40, beating my expectations)
Good luck! we'll be following along
I have never actually done one but when I googled for races/runs near my cabin, I found that there are a couple of weekly runs a short drive from it that run through there. Haven't done it yet but have considered it - they are probably 30/45 minute drives so I usually just go out and run the roads near the cabin instead.Does anyone here do Parkrun (https://www.parkrun.com/)?
When I moved to Paris with my wife we met some people who turned us onto Parkrun and we've made some good friends through there. It's essentially a free timed 5km run every week. Really good for just getting started into running as it is super low pressure and all are welcome, including walkers. Also a great way to just let it rip in a race-like setting once in a while without paying $40 just for a 5k.
From the looks of it (https://www.parkrun.us/events/#geo=2.24/39.06/-101.47) there aren't a ton of locations in the U.S. but well worth checking it out if you're near one.
And now I'm getting an endoscopy tomorrow. Seems like this is better than the colonoscopy, but that makes tomorrow a rest day.Getting the 'ol daily double the day before Thanksgiving - the colonoscopy and endoscopy.
Nice clean out before the big feast. Pooyah!!