Ran a 10k in June (5 Viewers)

[MAC_32]

Commish - best thing you did was getting active in this thread. I swear the fear of letting down the FBG 10k Thread Club will keep you moving when you might otherwise slack off. Be sure to keep posting.

It also adds to the amount of guilt when you repeatedly skip runs like I have lately.

Which is terrible right now, but once you get going you'll feel like you're making your i-friends proud again.

It's awesome in a weird sorta way.

 

[MAC_32]

 

[gruecd]

What's up, kids? 11 miles indoors at the Pettit last night at 7:49 average pace. 40 laps.

 

[FUBAR]

 

[The Commish]

As far as the lifting part between runs, is there anything I should stay away from? My legs do feel a little tired at the start of a run the day after I do my leg workout on the weights. About 10 minutes in I feel fine again. Not sure there is much to do about that unless I just don't do leg workouts, but I don't think that's smart either.

 

[worrierking]

Keep doing the leg workouts. Unless it is affecting your gait which can lead to injury, the lifting workouts are a net positive on your running.

Welcome to the thread.

I have given up on the race in South Carolina in March. No way I will be ready. Calf is starting to improve. This is by far the worst tendonitis I have ever experienced from running. I managed 1.4 miles running this morning after a two-mile walk to warm up. I hate walking.

 

[tri-man 47]

As far as the lifting part between runs, is there anything I should stay away from? My legs do feel a little tired at the start of a run the day after I do my leg workout on the weights. About 10 minutes in I feel fine again. Not sure there is much to do about that unless I just don't do leg workouts, but I don't think that's smart either.

I'd suggest being careful about overdoing the lifting. Putting in your miles will accomplish most of what you need. I like to work in squats (with some dumbells), lunges, and high steps ('ups'), but that's about it. I do try to target some hill workouts to help with leg strength and leg lift.

 

[The Commish]

As far as the lifting part between runs, is there anything I should stay away from? My legs do feel a little tired at the start of a run the day after I do my leg workout on the weights. About 10 minutes in I feel fine again. Not sure there is much to do about that unless I just don't do leg workouts, but I don't think that's smart either.

I'd suggest being careful about overdoing the lifting. Putting in your miles will accomplish most of what you need. I like to work in squats (with some dumbells), lunges, and high steps ('ups'), but that's about it. I do try to target some hill workouts to help with leg strength and leg lift.

Yeah, I don't go all out or anything. It's probably tougher moving my fat butt around on a daily basis than the workouts themselves. Do leg presses, leg extentions, leg curls, calf raises etc. Don't do heavy weight but 15-20 reps per set.

 

[ThreeThousand]

e-mail received earlier today:

Dear FUBAR,

Congratulations on becoming an IRONMAN BRONZE All World Athlete! Your strong performance during the 2014 season positioned you in the top 10% of your age group earning you Bronze All World Athlete status.

As an IRONMAN All World Athlete, you'll enjoy a host of benefits at many of our 2015 races, including priority access to athlete registration, as well as special recognition of your accomplishments on your race bib and swim cap, and in the race program.

In celebration of your achievement we'd like to send you a small gift. Please use the attached link to update your mailing address no later than February 15th. (Please note that you cannot access this link from a mobile device.) If you do not update your current address using this link, we will be unable to send you your gift.

Again, congratulations on your hard work! We look forward to seeing you at our races again this year.

Considering they count your top 3 races and I only did 2, I'll take it.

Pretty good marketing gimmick.

I got this last year - decent little perk. I got to skip the general check-in line at Chattanooga, which saved me approximately 30 seconds.

They do, however, send you a cool little metal luggage tag that says AWA. At least that was the "gift" last year.

 

[SFBayDuck]

Quick question on hill repeats:

I'm guessing I'm running these at 5k pace? So for me, about 178+ on HR?

Or, is it better for forgo these for now and just get more miles under my belt? I have A LOT of hills in my neighborhood, so even with every run I'm hitting a fair amount of hills. Granted, not at 5k pace.

Hill repeats are not really an aerobic workout so I'm not sure you should really worry about hitting a specific heart rate zone. Obviously running up a hill is going to jack up your heart rate but the goal of the repeats is to build leg strength. The length of the hill is probably the biggest determining factor for how hard you should be running. Run up the hill, walk down or lightly jog...recover fully and then do it again.

If it's a 30 second hill, I'd probably do 12 repeats or so. Do about half that for 90 second hill.

I don't do them often but when I do I tend to focus on 60 second repeats on a pretty steep hill (10-15% I'm sure) at as hard an effort as I can sustain, then take at least 2 minutes recovery walking back down. HR isn't helpful in that scenario since 60 seconds isn't time for that to be accurate anyway. As Hang said this kind of workout is all about building strength and running economy.

Another option if you have a hilly route is once a week just charge those hills as they come - so not a true "hill repeat" workout but you're getting some strength benefit from hitting the ups hard.

I went to the fire road I like to do these on for the first time in several months yesterday. Strava records the grade at between 9% and 26%, with most of it over 20%! I need to do these more as I don't really know how to pace them - I pretty much went all out for 45 seconds or so, and by the 5th repeat I couldn't hold it all the way to the top. As it was the first time I've done these in awhile I was only planning on 5 repeats, but I'd like to push this up closer to 10 and I think I'll have to dial down the effort just a little to hit that number.

 

[pbm107]

Today is good day, I was able to complete my 11 mile run with 6 at tempo pace. I have been taking it easy on all of my runs since 12/15 when I felt some tightness in my hamstring so this was a big test. Considering I was dealing with 20 mph wind I am happy with my pace, more importantly the hamstring held up fine.

Paces and Avg HR
6:37 168, 6:39 172, 6:39 171, 6:36 171, 6:36 171, 6:26 173.

I try to do tempo runs on a track so I can compare workouts. My paces today were similar to the same workout during my last marathon, but today's conditions were more difficult with the wind. I am also happy to see that HR remained fairly steady over the 6 miles compared to 2013.

2013 tempo
6:45 168, 6:36 174, 6:37 176, 6:35 177, 6:33 179, 6:23 181.

 

[Juxtatarot]

Today is good day, I was able to complete my 11 mile run with 6 at tempo pace. I have been taking it easy on all of my runs since 12/15 when I felt some tightness in my hamstring so this was a big test. Considering I was dealing with 20 mph wind I am happy with my pace, more importantly the hamstring held up fine.

Paces and Avg HR

6:37 168, 6:39 172, 6:39 171, 6:36 171, 6:36 171, 6:26 173.

I try to do tempo runs on a track so I can compare workouts. My paces today were similar to the same workout during my last marathon, but today's conditions were more difficult with the wind. I am also happy to see that HR remained fairly steady over the 6 miles compared to 2013.

2013 tempo

6:45 168, 6:36 174, 6:37 176, 6:35 177, 6:33 179, 6:23 181.

That HR difference is amazing! Are you still shooting for sub 3 at Boston?

 

[pbm107]

Today is good day, I was able to complete my 11 mile run with 6 at tempo pace. I have been taking it easy on all of my runs since 12/15 when I felt some tightness in my hamstring so this was a big test. Considering I was dealing with 20 mph wind I am happy with my pace, more importantly the hamstring held up fine.

Paces and Avg HR

6:37 168, 6:39 172, 6:39 171, 6:36 171, 6:36 171, 6:26 173.

I try to do tempo runs on a track so I can compare workouts. My paces today were similar to the same workout during my last marathon, but today's conditions were more difficult with the wind. I am also happy to see that HR remained fairly steady over the 6 miles compared to 2013.

2013 tempo

6:45 168, 6:36 174, 6:37 176, 6:35 177, 6:33 179, 6:23 181.

That HR difference is amazing! Are you still shooting for sub 3 at Boston?

Thanks, I don't think sub 3 will be possible, but after today I like my chances of a PR under 3:08 if I can stay healthy. If I didn't have my setback in Dec I would have liked my chances at sub 3, but who knows now. The marathon pace run next weekend is the next big workout and that should give me an indication of what I can run.

 

[FUBAR]

great stuff pbm!

Back in the pool today after 6 weeks off.

 

[Sand]

Today is good day, I was able to complete my 11 mile run with 6 at tempo pace. I have been taking it easy on all of my runs since 12/15 when I felt some tightness in my hamstring so this was a big test. Considering I was dealing with 20 mph wind I am happy with my pace, more importantly the hamstring held up fine.

Paces and Avg HR

6:37 168, 6:39 172, 6:39 171, 6:36 171, 6:36 171, 6:26 173.

I try to do tempo runs on a track so I can compare workouts. My paces today were similar to the same workout during my last marathon, but today's conditions were more difficult with the wind. I am also happy to see that HR remained fairly steady over the 6 miles compared to 2013.

2013 tempo

6:45 168, 6:36 174, 6:37 176, 6:35 177, 6:33 179, 6:23 181.

Where the FFA "This is awesome" smilie?

Edit: Found it.

 

[Sand]

great stuff pbm!

Back in the pool today after 6 weeks off.

8 weeks here. Really wanted to go last night, but worked until 10pm. Again.

 

[beer 30]

Keep doing the leg workouts. Unless it is affecting your gait which can lead to injury, the lifting workouts are a net positive on your running.

Welcome to the thread.

I have given up on the race in South Carolina in March. No way I will be ready. Calf is starting to improve. This is by far the worst tendonitis I have ever experienced from running. I managed 1.4 miles running this morning after a two-mile walk to warm up. I hate walking.

I'm in no way in shape for a marathon so I'm treating it like a long training run with the thought to do as best as possible. Depending on how it goes may target Thunder Road in November.

Going to try and get a 20ish miler in this weekend on the trails and see how I feel.

 

[Nigel]

Started a run yesterday at lunchtime and was a mile in when my HR spiked and I felt like my heart was in my throat. Knew right away I'd slipped into a-fib and pulled the plug immediately. Resting HR was in the low 120s (usully low 60s) and all over the place. First time it had done this in a couple of months. So I left work to go home, lie down and wait it out. Most recent epidodes have lasted between a few and 24 hours, nothing to do but try to relax and let it pass. By the time I got home I had to race to the bathroom to throw up, and spent the rest of the day/last night puking and pooping my guts out. I'm pretty sure the onset of whatever bug I'm fighting triggered the heart episode but I woke up this morning and it's back in rhythym which was a relief. Still feel like crap though, been sleeping most of the day.

This is the first time, 9 weeks into the marathon plan, I'm having to deviate from the schedule. Not the end of the world. Hopefully I can get a short, easy one in tomorrow and then be ready for 15 on Saturday which will be a new mileage high for me.

 

[Juxtatarot]

I know you have a handle on things and know what to do but, damn, Nigel, that's some scary stuff!

 

[ChiefD]

I know you have a handle on things and know what to do but, damn, Nigel, that's some scary stuff!

Yeah, no kidding. Wow.

 

[tri-man 47]

I know you have a handle on things and know what to do but, damn, Nigel, that's some scary stuff!

Yeah, no kidding. Wow.

Agreed. I gotta ask - do you have a Road ID? I use one with the on-line link so I can have a lot of info available ..just in case.

 

[Hang 10]

Started a run yesterday at lunchtime and was a mile in when my HR spiked and I felt like my heart was in my throat. Knew right away I'd slipped into a-fib and pulled the plug immediately. Resting HR was in the low 120s (usully low 60s) and all over the place. First time it had done this in a couple of months. So I left work to go home, lie down and wait it out. Most recent epidodes have lasted between a few and 24 hours, nothing to do but try to relax and let it pass. By the time I got home I had to race to the bathroom to throw up, and spent the rest of the day/last night puking and pooping my guts out. I'm pretty sure the onset of whatever bug I'm fighting triggered the heart episode but I woke up this morning and it's back in rhythym which was a relief. Still feel like crap though, been sleeping most of the day.

This is the first time, 9 weeks into the marathon plan, I'm having to deviate from the schedule. Not the end of the world. Hopefully I can get a short, easy one in tomorrow and then be ready for 15 on Saturday which will be a new mileage high for me.

Not sure my condition is anything like yours but I've found that when I have a SVT attack, if I bear down and hold my breath it tends to get my heart back on a normal rhythm. I've actually stopped attacks mid workout, controlled them and got back to working out/running.

 

[Nigel]

I don't have a road ID but thx for the reminder, need to get one. Ordering one tonight.

My biggest fear is waking up marathon day, being in a-fib and having to scratch. Don't worry too much about it otherwise besides it being a huge pain in the ### when it happens.

 

[Nigel]

Started a run yesterday at lunchtime and was a mile in when my HR spiked and I felt like my heart was in my throat. Knew right away I'd slipped into a-fib and pulled the plug immediately. Resting HR was in the low 120s (usully low 60s) and all over the place. First time it had done this in a couple of months. So I left work to go home, lie down and wait it out. Most recent epidodes have lasted between a few and 24 hours, nothing to do but try to relax and let it pass. By the time I got home I had to race to the bathroom to throw up, and spent the rest of the day/last night puking and pooping my guts out. I'm pretty sure the onset of whatever bug I'm fighting triggered the heart episode but I woke up this morning and it's back in rhythym which was a relief. Still feel like crap though, been sleeping most of the day.

This is the first time, 9 weeks into the marathon plan, I'm having to deviate from the schedule. Not the end of the world. Hopefully I can get a short, easy one in tomorrow and then be ready for 15 on Saturday which will be a new mileage high for me.

Not sure my condition is anything like yours but I've found that when I have a SVT attack, if I bear down and hold my breath it tends to get my heart back on a normal rhythm. I've actually stopped attacks mid workout, controlled them and got back to working out/running.

I think they're similar, the difference being SVT is fast and regular, afib is fast and irregular. I'll give that a shot though next time.

 

[Sand]

I don't have a road ID but thx for the reminder, need to get one. Ordering one tonight.

My biggest fear is waking up marathon day, being in a-fib and having to scratch. Don't worry too much about it otherwise besides it being a huge pain in the ### when it happens.

I'm not typically a fan of buying something right when it comes out (expensive things, no less), but IMO I'd look into that Timex GPS One watch coming out. Direct cellular connection means you can leave tracks for someone in case you have issues while you're out in the boonies. And it looks like a kick ### watch, anyway (bluetooth music, etc.).

 

[ChiefD]

I know you have a handle on things and know what to do but, damn, Nigel, that's some scary stuff!

Yeah, no kidding. Wow.

Agreed. I gotta ask - do you have a Road ID? I use one with the on-line link so I can have a lot of info available ..just in case.

This is actually a great reminder for me also. I used to carry my phone all the time, which had my MapMyRun app on there, plus an ICE app with all my contact info. I quit wearing it since I got the TomTom watch.

Need to start wearing it again just in case. Also looked at that Road ID app from your suggestion. I like the part where my wife can follow along if necessary. Thanks tri.

 

[Sand]

I know you have a handle on things and know what to do but, damn, Nigel, that's some scary stuff!

Yeah, no kidding. Wow.

Agreed. I gotta ask - do you have a Road ID? I use one with the on-line link so I can have a lot of info available ..just in case.

This is actually a great reminder for me also. I used to carry my phone all the time, which had my MapMyRun app on there, plus an ICE app with all my contact info. I quit wearing it since I got the TomTom watch.

Need to start wearing it again just in case. Also looked at that Road ID app from your suggestion. I like the part where my wife can follow along if necessary. Thanks tri.

Use the app for all my biking trips. Don't carry a phone to run (thus the suggestion to look into the Timex if you also don't carry the phone).

 

[The Commish]

So, talk to me about shoes. I went to a running store many many many months ago and they analyzed my foot etc. Gave me the shoes. It's going to be time pretty soon for some new ones. Do I just buy the same thing again? I love the ones I have and I have no shin/joint issues right now, even at my current weight. This was a significant problem the last time I started running (among other things), but I have no issues this time.

 

[FUBAR]

So, talk to me about shoes. I went to a running store many many many months ago and they analyzed my foot etc. Gave me the shoes. It's going to be time pretty soon for some new ones. Do I just buy the same thing again? I love the ones I have and I have no shin/joint issues right now, even at my current weight. This was a significant problem the last time I started running (among other things), but I have no issues this time.

I rotate models but usually stick to the same brands. If you're happy with your model, no real need to change. But I do suggest occasionally running in a different pair. I wear three different pairs right now, plus a 4th for trails

 

[ChiefD]

So, talk to me about shoes. I went to a running store many many many months ago and they analyzed my foot etc. Gave me the shoes. It's going to be time pretty soon for some new ones. Do I just buy the same thing again? I love the ones I have and I have no shin/joint issues right now, even at my current weight. This was a significant problem the last time I started running (among other things), but I have no issues this time.

Also have stuck with the same brand. No blisters or feet issues = peace of mind = no reason to change.

 

[MAC_32]

So, talk to me about shoes. I went to a running store many many many months ago and they analyzed my foot etc. Gave me the shoes. It's going to be time pretty soon for some new ones. Do I just buy the same thing again? I love the ones I have and I have no shin/joint issues right now, even at my current weight. This was a significant problem the last time I started running (among other things), but I have no issues this time.

good friend of ours owns their own store, so she analyses our feet each time we come in and makes suggestions based on feedback we have from our last pair.I'm a very frugal person, but not when it comes to my running shoes.

 

[pbm107]

So, talk to me about shoes. I went to a running store many many many months ago and they analyzed my foot etc. Gave me the shoes. It's going to be time pretty soon for some new ones. Do I just buy the same thing again? I love the ones I have and I have no shin/joint issues right now, even at my current weight. This was a significant problem the last time I started running (among other things), but I have no issues this time.

For the past 3 years I have been running in Brook Ghosts. I bought a pair of Brooks T7 Racers this past Fall and I have worn them twice once for an interval session and the other for a 5K race. I’d feel comfortable wearing the T7’s up to a 10K.

The running shoe store I went to years ago told me that I should wear Neutral shoes and I am sure many different models would work for me but somewhere along the way I started wearing the Ghosts and I like how they don’t change much from year to year. I try to purchase older models of the shoes online, I think the Ghost 7s have been out for 6 months and I am still wearing the 6s. Last time I bought shoes I bought four pairs of the 6s at $60 each and the 7s are currently selling for $120.

I am considering going to something lighter for longer races, but I will most likely stick with the Ghosts.

 

[Nigel]

Group run was cancelled today due to all the snow on the ground so did my long run in the basement on the treadmill, 15 miles in 2:23 9:30 pace on a 1 % incline. A new mileage high for me, felt great. Took a GU every 40 minutes and never felt like I lacked energy, so pumped about how things are going lately with the knee and everything else. And the heart cooperated which was reassuring.

Went and picked up a new pair of Brooks Glycerins afterwards. Probably have 400 or so miles on the ones I was wearing, wondering now if I should alternate the those with the new ones and wear this new pair marathon day or if I just switch to the new ones, then get another fresh pair a few weeks before and break those in for the race. Eleven weeks out now. What's a good number of miles to have on a pair going into the marathon? Do not mind spending another $120 if there's any chance another pair will make me more comfortable race day.

 

[Sand]

So I finally didn't work an 80 hour work week. And the Lord blessed us here with a 65 degree day (today and tomorrow). 7 hours so far this week, with a nice 60 miler today along with a couple decent runs and a couple spin classes earlier this week.

Hopefully another 60 tomorrow if my legs don't fall off.

 

[pbm107]

Group run was cancelled today due to all the snow on the ground so did my long run in the basement on the treadmill, 15 miles in 2:23 9:30 pace on a 1 % incline. A new mileage high for me, felt great. Took a GU every 40 minutes and never felt like I lacked energy, so pumped about how things are going lately with the knee and everything else. And the heart cooperated which was reassuring.

Went and picked up a new pair of Brooks Glycerins afterwards. Probably have 400 or so miles on the ones I was wearing, wondering now if I should alternate the those with the new ones and wear this new pair marathon day or if I just switch to the new ones, then get another fresh pair a few weeks before and break those in for the race. Eleven weeks out now. What's a good number of miles to have on a pair going into the marathon? Do not mind spending another $120 if there's any chance another pair will make me more comfortable race day.

I usually replace my shoes around 400 miles and for race day I prefer to have anywhere between 50 and 250 miles on them.

 

[tri-man 47]

So I finally didn't work an 80 hour work week. And the Lord blessed us here with a 65 degree day (today and tomorrow). 7 hours so far this week, with a nice 60 miler today along with a couple decent runs and a couple spin classes earlier this week.

Hopefully another 60 tomorrow if my legs don't fall off.

 

[FUBAR]

So I finally didn't work an 80 hour work week. And the Lord blessed us here with a 65 degree day (today and tomorrow). 7 hours so far this week, with a nice 60 miler today along with a couple decent runs and a couple spin classes earlier this week.

Hopefully another 60 tomorrow if my legs don't fall off.

it's incredible here too. Took the boys and dog for a short walk - 5.5 miles, 2 and a half hours. They didn't whine too much.

 

[Sand]

So I finally didn't work an 80 hour work week. And the Lord blessed us here with a 65 degree day (today and tomorrow). 7 hours so far this week, with a nice 60 miler today along with a couple decent runs and a couple spin classes earlier this week.

Hopefully another 60 tomorrow if my legs don't fall off.

it's incredible here too. Took the boys and dog for a short walk - 5.5 miles, 2 and a half hours. They didn't whine too much.

I so get this statement.

 

[MAC_32]

Of all the possibilities, tomorrow's weather probably couldn't be much better. Three degrees colder over night and the precipitation getting here two hours earlier and it could have been a disaster. It's going to stay above freezing tonight and the rain should hold off until lunch time, so it should just be six to twelve inches of slush. The steep ups and downs may be very slick though, planning to just walk them.

This is going to be fun. But for now, beers and basketball.

 

[beer 30]

So, talk to me about shoes. I went to a running store many many many months ago and they analyzed my foot etc. Gave me the shoes. It's going to be time pretty soon for some new ones. Do I just buy the same thing again? I love the ones I have and I have no shin/joint issues right now, even at my current weight. This was a significant problem the last time I started running (among other things), but I have no issues this time.

What store? Typically what I do is go to a store, get fitted properly or as close to properly as they can, buy a pair at ridiculously expensive price for their trouble then snipe sales online until I need to change the model or something. If you have a pair you like then get them online if you can.

Pretty stellar day. Echoing Sand's enthusiasm for the beautiful weather around here (50-60) was a bonus. Ran about 3 miles with the C25k crew from church as a warm up then headed over to the 50k going on to run at least 1 loop and try to hunt down some friends that were running. Got my loop in chatting with the runners who were busting ### on the third 10.5 mile loop then went back out in reverse to pick up a friend and run the last 2 miles with her. So cool to see folks finish these races. The running group that puts on the race are the ones I do the Saturday trail runs with so it was cool to hang out with all of them for a few hours.

 

[FUBAR]

Oof. Rough 10 miler this morning. 150 bpm, 8:24 pace and never felt really in the groove. Legs felt heavy throughout.

Not sure whether that was due to new shoes with more drop and a larger sole than I've been using on the road (I like the feel but it might take some getting used to), yesterday's hike (plus an hour on the trainer made for 3:40 total moving time) lack of good sleep lately (I've been on the couch since my wife's ACL surgery 5 weeks ago), accumulation over the past week (body has felt sore since the 50k despite my HR being great) or just a bad day.

 

[SFBayDuck]

Oof. Rough 10 miler this morning. 150 bpm, 8:24 pace and never felt really in the groove. Legs felt heavy throughout.

Not sure whether that was due to new shoes with more drop and a larger sole than I've been using on the road (I like the feel but it might take some getting used to), yesterday's hike (plus an hour on the trainer made for 3:40 total moving time) lack of good sleep lately (I've been on the couch since my wife's ACL surgery 5 weeks ago), accumulation over the past week (body has felt sore since the 50k despite my HR being great) or just a bad day.

Sounds like an "all of the above" situation to me. You know what Maffetone would say - the HR is good biofeedback for all of the stresses in your life, not just your running pace/effort.

 

[The Commish]

So, talk to me about shoes. I went to a running store many many many months ago and they analyzed my foot etc. Gave me the shoes. It's going to be time pretty soon for some new ones. Do I just buy the same thing again? I love the ones I have and I have no shin/joint issues right now, even at my current weight. This was a significant problem the last time I started running (among other things), but I have no issues this time.

What store? Typically what I do is go to a store, get fitted properly or as close to properly as they can, buy a pair at ridiculously expensive price for their trouble then snipe sales online until I need to change the model or something. If you have a pair you like then get them online if you can.

Pretty stellar day. Echoing Sand's enthusiasm for the beautiful weather around here (50-60) was a bonus. Ran about 3 miles with the C25k crew from church as a warm up then headed over to the 50k going on to run at least 1 loop and try to hunt down some friends that were running. Got my loop in chatting with the runners who were busting ### on the third 10.5 mile loop then went back out in reverse to pick up a friend and run the last 2 miles with her. So cool to see folks finish these races. The running group that puts on the race are the ones I do the Saturday trail runs with so it was cool to hang out with all of them for a few hours.

I went to both of the Run For Your Life stores in CLT....this was probably a year ago. The shoes sat in the closet for about that long. As soon as I got them, I dislocated my toe and it's taken me this long to get off my fat ### and start moving again. I plan to do just as you say, but I wanted to make sure things didn't change drastically from model to model. These are just now getting broken in how I like them. Was looking down the road. Is there a better store to go to around here than RFYL??

 

[FUBAR]

Oof. Rough 10 miler this morning. 150 bpm, 8:24 pace and never felt really in the groove. Legs felt heavy throughout.

Not sure whether that was due to new shoes with more drop and a larger sole than I've been using on the road (I like the feel but it might take some getting used to), yesterday's hike (plus an hour on the trainer made for 3:40 total moving time) lack of good sleep lately (I've been on the couch since my wife's ACL surgery 5 weeks ago), accumulation over the past week (body has felt sore since the 50k despite my HR being great) or just a bad day.

Sounds like an "all of the above" situation to me. You know what Maffetone would say - the HR is good biofeedback for all of the stresses in your life, not just your running pace/effort.

True. thankfully work hasn't been that stressful, though that could change soon.

kids certainly add stress too.

 

[ChiefD]

Oof. Rough 10 miler this morning. 150 bpm, 8:24 pace and never felt really in the groove. Legs felt heavy throughout.

Not sure whether that was due to new shoes with more drop and a larger sole than I've been using on the road (I like the feel but it might take some getting used to), yesterday's hike (plus an hour on the trainer made for 3:40 total moving time) lack of good sleep lately (I've been on the couch since my wife's ACL surgery 5 weeks ago), accumulation over the past week (body has felt sore since the 50k despite my HR being great) or just a bad day.

Well, look at the positive, You gutted out 10 miles at a pretty decent pace. Nice job.

 

[Juxtatarot]

Jux's 5K Training Week 6

Mon 9.0 miles, treadmill. Lots of treadmill this week since we had a blizzard last Sunday. I forgot to log what pace and have forgotten. Somewhere between 7:45 and 8:00, I'd guess.

Tuesday, 8.6 total miles treadmill with 10K tempo in 39:46. Max HR 162. I felt OK. Encouraging run consistent with my other recent treadmill tempos.

Wednesday, 5.0 recovery at 8:30 pace. Treadmill.

Thursday, 3.0 miles treadmill at 8:00. This was going to be my long run of the week with a rest day Friday. One mile in and I felt hungry and unmotivated. Decided to quit. There went the off day on Friday.

Friday, 15.5 miles treadmill. First hour I ran at 8:00 pace and just felt blah. Took a bathroom break then sped up the second hour to 7:30 and felt great. I'm sure the crap made a difference but I also notice that I mentally feel much better when I go a little faster. Heart rate averaged in the low to mid 120s the first hour and about 130 the second hour.

Saturday, 5.34 miles, 7:35, 136 HR. Warmer weather and the ice on the side of the roads was finally melting so I could run outside. Although it was nice to be outside, my legs were aching due to a morning run after a long, late evening run the night before.

Sunday, 6.99 total miles Fartlek 4:00 on - 3:00 off. I wanted to get some outside speedwork in this week but the track was snow covered so I decided on a Fartlek on the streets. Plan was to run 3 to 5 pairs of 4 minute parts at under 6:00 mile pace followed by 3 minute rest jogs. I was worried about this going in as this 9th day running in a row and 14th in 15 days. Yesterday and this morning the aches in my body after waking up and after sitting for a while reminded me of how I feel during marathon training. I made it through 4 of the 4 minute parts in paces of 5:53, 5:55, 5:55 and 5:56. I started a 5th but only made it through a minute before bailing. These were hard and my legs felt dead, particularly during the inclines. Max heart rate was 166.

Week total 53.43 miles. This is my highest weekly total since September and probably more than I'm ready to run. I'm debating scaling back the next few weeks so I can be stronger for the speedwork sessions. I feel in a weird place right now. My heart rates have lower than in the past but I think my perceived effort has been more difficult than what I'm used to for those heart rates. I'm not sure what to make of that.

 

[pbm107]

Jux's 5K Training Week 6

My heart rates have lower than in the past but I think my perceived effort has been more difficult than what I'm used to for those heart rates. I'm not sure what to make of that.

Nice week hopefully you can find a 5k to race in soon. I have experienced what you are describing on HR vs effort as my fitness has improved.

For example I used to avg around 184 in 5Ks, but in my most recent 5K a PR I averaged 175.

10 miler was 180 and most recent 176

Half Marathon was 178 most recent 172

Marathon was 170 most recent 163

The only time I recently I got my heart rate really elevated (184 avg/193 max) was a 5K I ran last July and the misery/suck index was at 160.

So hopefully the increased effort needed to achieve a higher heart rate is a sign that you are getting fitter.

 

[beer 30]

So, talk to me about shoes. I went to a running store many many many months ago and they analyzed my foot etc. Gave me the shoes. It's going to be time pretty soon for some new ones. Do I just buy the same thing again? I love the ones I have and I have no shin/joint issues right now, even at my current weight. This was a significant problem the last time I started running (among other things), but I have no issues this time.

What store? Typically what I do is go to a store, get fitted properly or as close to properly as they can, buy a pair at ridiculously expensive price for their trouble then snipe sales online until I need to change the model or something. If you have a pair you like then get them online if you can.

Pretty stellar day. Echoing Sand's enthusiasm for the beautiful weather around here (50-60) was a bonus. Ran about 3 miles with the C25k crew from church as a warm up then headed over to the 50k going on to run at least 1 loop and try to hunt down some friends that were running. Got my loop in chatting with the runners who were busting ### on the third 10.5 mile loop then went back out in reverse to pick up a friend and run the last 2 miles with her. So cool to see folks finish these races. The running group that puts on the race are the ones I do the Saturday trail runs with so it was cool to hang out with all of them for a few hours.

I went to both of the Run For Your Life stores in CLT....this was probably a year ago. The shoes sat in the closet for about that long. As soon as I got them, I dislocated my toe and it's taken me this long to get off my fat ### and start moving again. I plan to do just as you say, but I wanted to make sure things didn't change drastically from model to model. These are just now getting broken in how I like them. Was looking down the road. Is there a better store to go to around here than RFYL??

RFYL is as good as any. Omega Sports in the Riverside Complex (Target) is good if you run Asics or Brooks. Fleet Feet across from Baxter is also good but I've never been just heard good things from them. Sounds like you have a pair you're happy with so I'd stick with them. Incidentally what shoes do you have? There are always sales being posted in here so if someone happens to see your particular brand/model might help them to remember to post it.

 

[tri-man 47]

A 50 mile training week for me - started modestly as I recovered from the difficult blizzard run last Sunday and spent a lot of time undigging from the storm, but peaked with a tough weekend.

M: ...shoveled twice

T: 5 miles easy; more shoveling

W: ...and more shoveling

Th: 5 miles easy

F: 7 miles easy

S: 13 miles, with 7 x 1 mile repeats, 1/2 mile jog in between (@ 7:45 pace; last two at 7:39, 7:36)

S: 20 miles (9:05/mile, 142 HR)

The Saturday repeats felt good on a sunny, high-30s day, but I was dead after the last one. As a result, I was quite shot throughout today's 20 miler on a rather raw, mid-30s day with some wind, a bit of rain, and snow piles and slush to deal with.

 

[Sand]

So I finally didn't work an 80 hour work week. And the Lord blessed us here with a 65 degree day (today and tomorrow). 7 hours so far this week, with a nice 60 miler today along with a couple decent runs and a couple spin classes earlier this week.

Hopefully another 60 tomorrow if my legs don't fall off.

Finished up the week with another 54 miler. So 150 miles on the bike and a total of 10 hours this week. Not bad.

My legs are going to hate me tomorrow.