Ran a 10k in June (4 Viewers)

[comfortably numb]

What do you all do to deal with the heat?

I am yet to run in the heat of summer.

I don't wanna sound all wussy, but the heat seems to bother me just in my normal life.

At times can get headaches, light headed, blurry vision.

Is this normal or do I have ball cancer??

What are best things to do with running in summer heat?

Shades?

Hat?

Drink while running?

run early to avoid hot sun?

?

 

[jb1020]

What do you all do to deal with the heat?

I am yet to run in the heat of summer.

I don't wanna sound all wussy, but the heat seems to bother me just in my normal life.

At times can get headaches, light headed, blurry vision.

Is this normal or do I have ball cancer??

What are best things to do with running in summer heat?

Shades?

Hat?

Drink while running?

run early to avoid hot sun?

?

5am, its still humid as hell here, but its not awful.

 

[Ned]

Anyone ever give the Newton shoes a try? They had a big article on them in the latest RW. I'm thinking about giving them a try as I'm a very heavy midfoot striker. The beefed up tread under the midfoot looks like a great idea.

I've never heard a mention of them here. I was planning on giving them a serious look next time I'm in the market. After seeing some race photos I'm a pretty heavy heel striker. The RW article seems like Newtons encourages the mid foot strike.

That brings me to another question, is it necessarily a bad thing to be a heel striker?

ETA: Pics of my heel strike

not trying to hi-jack the newton discussion.

Some good info.

 

[Ned]

What do you all do to deal with the heat?

I am yet to run in the heat of summer.

I don't wanna sound all wussy, but the heat seems to bother me just in my normal life.

At times can get headaches, light headed, blurry vision.

Is this normal or do I have ball cancer??

What are best things to do with running in summer heat?

Shades?

Hat?

Drink while running?

run early to avoid hot sun?

?

5am, its still humid as hell here, but its not awful.

All the above, really.Ditch all cotton that you might have and get some of the performance tech fabric. Cotton is the devil, especially in the summer.

On a 10mi GA run right now I don't take fluids, but come August I'll probably be carrying 24oz with me for the same run.

 

[Ned]

cn - this has you written all over it.

 

[comfortably numb]

cn - this has you written all over it.

Does it come with an attachment for my new gps watch??

 

[Sand]

What are best things to do with running in summer heat?Shades?Hat?Drink while running?run early to avoid hot sun?

Take short laps so you can bail in case you realize you're in trouble, at least the first couple runs. Carry lots of fluids. In the summer I lose a bit more than 1lb./mile in water weight - anything more than 5 miles I carry water. Running early is a great idea. A very light hat or visor is also a good idea for the sun.If you can swing it the old ice cube in the palm trick works well - very effective in staving off the heat.

 

[Ned]

cn - this has you written all over it.

Does it come with an attachment for my new gps watch??

There's your business idea. A spritzer that is synced up with the watch to auto spritz on every autolap.

 

[sho nuff]

What do you all do to deal with the heat?I am yet to run in the heat of summer.I don't wanna sound all wussy, but the heat seems to bother me just in my normal life.At times can get headaches, light headed, blurry vision.Is this normal or do I have ball cancer??What are best things to do with running in summer heat?Shades?Hat?Drink while running?run early to avoid hot sun??

THe heat sucks.Hat (love headsweats stuff...works great).Yes, drink a ton of water before, during, after.And my long runs typically are right as the sun is coming up on Saturdays...during the week, I don't always have a choice...or I run on the treadmill.One thing...by the time fall races came around...I had worked so much in the heat, the 55-60 temps made it so much easier to run those races.

 

[jb1020]

Anyone ever give the Newton shoes a try? They had a big article on them in the latest RW. I'm thinking about giving them a try as I'm a very heavy midfoot striker. The beefed up tread under the midfoot looks like a great idea.

I've never heard a mention of them here. I was planning on giving them a serious look next time I'm in the market. After seeing some race photos I'm a pretty heavy heel striker. The RW article seems like Newtons encourages the mid foot strike.

That brings me to another question, is it necessarily a bad thing to be a heel striker?

ETA: Pics of my heel strike

not trying to hi-jack the newton discussion.

Some good info.

I feel like that bottom stick figure.Other than Newtons, is there a way to work on proper technique?

 

[tri-man 47]

Anyone ever give the Newton shoes a try? They had a big article on them in the latest RW. I'm thinking about giving them a try as I'm a very heavy midfoot striker. The beefed up tread under the midfoot looks like a great idea.

I've never heard a mention of them here. I was planning on giving them a serious look next time I'm in the market. After seeing some race photos I'm a pretty heavy heel striker. The RW article seems like Newtons encourages the mid foot strike.

That brings me to another question, is it necessarily a bad thing to be a heel striker?

ETA: Pics of my heel strike

not trying to hi-jack the newton discussion.

Some good info.

I feel like that bottom stick figure.Other than Newtons, is there a way to work on proper technique?

I need to look at the Newtons or at least a much lighter Asic shoe for my races. While I like the Kayanos I recently bought, they're made for a heel strike. When I land mid-sole (as I have learned to do), it feels like I'm lifting a small weight due to the cushioning in the heel of the shoe. To work on technique, one option is to run some inclines. Land on the balls of your feet and 'spring' up ...that's the kind of foot strike you're seeking. Another approach is to run barefoot on grass (or an artificial turf field). You'll have to tread lightly. But be careful - it's easy to injure the calves with a modified stride.

The heel strike is easy - rotate out the lower leg at the knee joint and let the cushioned shoe absorb the blow. To get better striding calls for more use of the upper legs/bigger muscles (and concentration to do so). For that reason, I'm the resident fan of squats and lunges to develop leg/butt strength.

 

[BassNBrew]

Did some speed work tonite. Someone with some expertise please chime in.

6 x .25 mile

1) 1:48, (7:14 pace), hr na

2) 1:39, (6:29), hr 149 avg / 165 max

3) 1:35, (6:21), hr 149/168

4) 1:33, (6:26), hr 153/170

5) 1:38, (6:36), hr 154/170

6) 1:40, (6:25), hr 155/173

roughly 2.5 min walking between intervals except between 3 and 4 where it was 1.5 min. Times / paces aren't an exact match because I was on the outside of the track and actually ran between .24 and .26.

5k pace right now is 7'40". I would like to get that down to 7 min. Threshold hr is 167 when I tested a couple of years ago, may be closer to 165 now.

Check my hr after the last interval and it dropped from 173 to 134 in a monute and then to 113 in another minute (walking).

I've got 20 days until my first tri. Give me a plan to get faster by then.

 

[sho nuff]

Just from my limited experience...seems you may be doing those a bit too fast given the 5k pace...and with too much rest in between.

Not sure if it was from my last training plan or what...but most interval work I have done I rest no more than half the amount of time it took to do the interval...and many times only a third or a quarter of the time.

 

[gruecd]

Speedwork for me tonight, too. 2.17 up, 6 x 800M (2.58/2:57/2:55/2:56/2:58/2:58) with 400M jogs, and 0.79 down. Nice little tune-up for Saturday's half marathon.

 

[Sand]

Oh, goodness I haven't been this tired in a while. I skipped doing anything yesterday as I was a ball of hurt after my Saturday ride (i.e. a balls out ride with as little riding as I've done while being sick really wasn't the smartest thing I've ever done). So I go and do 2000 yds. tonight. Managed pretty good times (holding 1:17-:18 in the drag suit), but I feel like a rung out rag afterward. I need a spare body for nights like this.

 

[prosopis]

I did a 10K training run today in 56:23 that would have been an easy pace if it wasn't for the fact that it was 78 degrees with insane humidity and I had a BAC of at least .05 at the start of the run.

We kinda skipped the whole "#####ing about the cold" this year, but I expect we'll be #####ing about the heat soon enough!

5 miles in 82 degrees today

 

[BassNBrew]

Just from my limited experience...seems you may be doing those a bit too fast given the 5k pace...and with too much rest in between.Not sure if it was from my last training plan or what...but most interval work I have done I rest no more than half the amount of time it took to do the interval...and many times only a third or a quarter of the time.

Thanks. I'll start backing off the rest. Went longer tonite on the rest since my hammy was barking a bit and it's my first speed work in ages.

 

[Ned]

Just from my limited experience...seems you may be doing those a bit too fast given the 5k pace...and with too much rest in between.Not sure if it was from my last training plan or what...but most interval work I have done I rest no more than half the amount of time it took to do the interval...and many times only a third or a quarter of the time.

200m rests is all you need. I think 1:45 would be ideal, but I wouldn't be overly concerned about it. Just don't go popping 1:33's for all 6 and you should be OK. Cutting the rest down to 200m would help with that too.I'd work in some shorter Pfitz style LT runs on Thursdays if you stick with the Monday track work.

 

[sho nuff]

Day 3...foot still hurts when I wake up...but its weird in that it loosens up and I don't notice any pain walking after an hour or so of being up (by the end of the day it hurt again yesterday and will see how it is tonight).

Very odd...but going to give it another day of rest and then actually hit the bike tomorrow evening before dinner to at least get the legs going some without putting impact on the foot.

People get taper madness I know...and granted I have not had to taper that much for the halfs as I would for a full...but IMO, the recovery madness is worse to me.

After a great race Im so itching to get back out on the road.

 

[gruecd]

Set up a tournament bracket again this year if anyone is interested. Here's the link: http://fbg10k.mayhem.cbssports.com/e. Password (if you need it) is fbg10k.

Note the bonus for picking upsets!

 

[pmbrown_22]

5 recovery miles yesterday. Will do 10 - 15 GA miles tonight. Probably will run tomorrow and then take Thurday and Friday off for a mini-taper. Saturday will be some shake out miles with strides and then go-time on Sunday.

Have a great day all.

 

[BassNBrew]

Just from my limited experience...seems you may be doing those a bit too fast given the 5k pace...and with too much rest in between.Not sure if it was from my last training plan or what...but most interval work I have done I rest no more than half the amount of time it took to do the interval...and many times only a third or a quarter of the time.

200m rests is all you need. I think 1:45 would be ideal, but I wouldn't be overly concerned about it. Just don't go popping 1:33's for all 6 and you should be OK. Cutting the rest down to 200m would help with that too.I'd work in some shorter Pfitz style LT runs on Thursdays if you stick with the Monday track work.

Please explain further.

 

[2Young2BBald]

Just from my limited experience...seems you may be doing those a bit too fast given the 5k pace...and with too much rest in between.

Not sure if it was from my last training plan or what...but most interval work I have done I rest no more than half the amount of time it took to do the interval...and many times only a third or a quarter of the time.

200m rests is all you need. I think 1:45 would be ideal, but I wouldn't be overly concerned about it. Just don't go popping 1:33's for all 6 and you should be OK. Cutting the rest down to 200m would help with that too.I'd work in some shorter Pfitz style LT runs on Thursdays if you stick with the Monday track work.

Please explain further.

BNB, if you have a Kindle, iPhone, etc, I recommend picking up cheap, short book: Endurance Nerd 2/3rds of the book fits well with what you are looking for AND the guy absolutely geeks-out over bike fit. I really enjoyed the book and learned a lot. It also reinforced that the guys here really no their #### (and have for years).

 

[tri-man 47]

BnB - I'd generally echo Ned ..I'd say maybe a 1:40 (6:40/mile) pace, and yes, a shorter recovery. For 400m, I would say it's better to do 8-12 of them. By the later ones, the legs are certainly not fresh. It might be good to do some longer intervals, too - half-mile or mile repeats.

Speaking of which, and like gruecd, 6 x 800m for me this morning (3:13/3:09/3:10/3:09/3:09/3:06/3:05). Half-mile repeats are hard ...that awkward mix of speed and endurance.

 

[gruecd]

Half-mile repeats are hard ...that awkward mix of speed and endurance.

I like 800s. Comfortably hard. Mile repeats are the worst, IMHO. I usually do 3-4 at 5K pace (~6:00) with 4-minute recovery jogs, and those things destroy me.

 

[Ned]

Just from my limited experience...seems you may be doing those a bit too fast given the 5k pace...and with too much rest in between.Not sure if it was from my last training plan or what...but most interval work I have done I rest no more than half the amount of time it took to do the interval...and many times only a third or a quarter of the time.

200m rests is all you need. I think 1:45 would be ideal, but I wouldn't be overly concerned about it. Just don't go popping 1:33's for all 6 and you should be OK. Cutting the rest down to 200m would help with that too.I'd work in some shorter Pfitz style LT runs on Thursdays if you stick with the Monday track work.

Please explain further.

I love the Pfitz LT runs. The basic gist is a 2mi warmup, then LT miles, then 2mi cooldown. An 8mi with 4LT would be a great workout to add.

 

[gruecd]

Please explain further.

I love the Pfitz LT runs. The basic gist is a 2mi warmup, then LT miles, then 2mi cooldown. An 8mi with 4LT would be a great workout to add.

I hate them. And to clarify, LT (i.e., tempo) runs are done at 15K to HM pace. The single most difficult workout in any Pfitz training plan is the dreaded 12/7T, IMHO. You do a 4-mile warmup, 7 miles at tempo, and then a 1-mile cooldown. Hurts like a #####.

 

[AcerFC]

Someone just remind me what a tempo run is in relationship to HR. About 75-80%?

 

[BassNBrew]

Someone just remind me what a tempo run is in relationship to HR. About 75-80%?

Yeah...I'm confused. Tempo does not equal lacate threshold in my circles.

 

[BassNBrew]

BnB - I'd generally echo Ned ..I'd say maybe a 1:40 (6:40/mile) pace, and yes, a shorter recovery. For 400m, I would say it's better to do 8-12 of them. By the later ones, the legs are certainly not fresh. It might be good to do some longer intervals, too - half-mile or mile repeats.

Speaking of which, and like gruecd, 6 x 800m for me this morning (3:13/3:09/3:10/3:09/3:09/3:06/3:05). Half-mile Quarter-mile repeats are hard ...that awkward mix of speed and endurance.

Solid man. We should work out together. I run one lap with you and then watch you run a lap. After your second lap we go again.

 

[AcerFC]

One more. I seemed to have hurt myself yesterday. Every time I put pressure on my left foot, it send a stinging pain. Anyone ever experience something like that. Should I stay off it, or push thru. I can push thru the pain, just dont want to if its something bad

 

[Ned]

Someone just remind me what a tempo run is in relationship to HR. About 75-80%?

Yeah...I'm confused. Tempo does not equal lacate threshold in my circles.

In Pfitz land, tempo/LT are at 82-91% of MHR or 77-88% of HRR.

 

[BassNBrew]

Someone just remind me what a tempo run is in relationship to HR. About 75-80%?

Yeah...I'm confused. Tempo does not equal lacate threshold in my circles.

In Pfitz land, tempo/LT are at 82-91% of MHR or 77-88% of HRR.

In biking and tri circles, LT is at roughly 90% and tempo 85%. Pfitz's upper range would be a VO2 max type effort and 82% a tempo effort. The workout Gru discussed would be just getting tough at the low end and near death at the upper end.

 

[sho nuff]

Half-mile repeats are hard ...that awkward mix of speed and endurance.

I like 800s. Comfortably hard. Mile repeats are the worst, IMHO. I usually do 3-4 at 5K pace (~6:00) with 4-minute recovery jogs, and those things destroy me.

Agreed...800s I like the most.Hard...but its a good hard.

And yes...mile repeats blow.

 

[sho nuff]

One more. I seemed to have hurt myself yesterday. Every time I put pressure on my left foot, it send a stinging pain. Anyone ever experience something like that. Should I stay off it, or push thru. I can push thru the pain, just dont want to if its something bad

Where is the pain? (bottom of the foot...outside...inside...middle...)Is it constant or does it loosen up over the day?Sounds like my right foot right now.

 

[gruecd]

Hard...but its a good hard.

TWSS

 

[gruecd]

The workout Gru discussed would be ... near death at the upper end.

Pretty much.

 

[Ned]

Someone just remind me what a tempo run is in relationship to HR. About 75-80%?

Yeah...I'm confused. Tempo does not equal lacate threshold in my circles.

In Pfitz land, tempo/LT are at 82-91% of MHR or 77-88% of HRR.

In biking and tri circles, LT is at roughly 90% and tempo 85%. Pfitz's upper range would be a VO2 max type effort and 82% a tempo effort. The workout Gru discussed would be just getting tough at the low end and near death at the upper end.

Different strokes, I guess. 177/178 is the top end of the Pfitz LT for me. I'm hurtin', but not near death. I usually end up averaging 175 for those runs.

 

[AcerFC]

One more. I seemed to have hurt myself yesterday. Every time I put pressure on my left foot, it send a stinging pain. Anyone ever experience something like that. Should I stay off it, or push thru. I can push thru the pain, just dont want to if its something bad

Where is the pain? (bottom of the foot...outside...inside...middle...)Is it constant or does it loosen up over the day?Sounds like my right foot right now.

It starts on the bottom and shoots to the top. It does loosen up. I dont notice it on my first few steps but then it pops up about 5th-6th step I take. I feel like maybe I planted my foot too hard and bruised it somehow (just guessing since no visible signs of bruising)

 

[Sand]

One more. I seemed to have hurt myself yesterday. Every time I put pressure on my left foot, it send a stinging pain. Anyone ever experience something like that. Should I stay off it, or push thru. I can push thru the pain, just dont want to if its something bad

Where is the pain? (bottom of the foot...outside...inside...middle...)Is it constant or does it loosen up over the day?Sounds like my right foot right now.

It starts on the bottom and shoots to the top. It does loosen up. I dont notice it on my first few steps but then it pops up about 5th-6th step I take. I feel like maybe I planted my foot too hard and bruised it somehow (just guessing since no visible signs of bruising)

Heel pain? Plantar fasciitis?

 

[AcerFC]

One more. I seemed to have hurt myself yesterday. Every time I put pressure on my left foot, it send a stinging pain. Anyone ever experience something like that. Should I stay off it, or push thru. I can push thru the pain, just dont want to if its something bad

Where is the pain? (bottom of the foot...outside...inside...middle...)Is it constant or does it loosen up over the day?Sounds like my right foot right now.

It starts on the bottom and shoots to the top. It does loosen up. I dont notice it on my first few steps but then it pops up about 5th-6th step I take. I feel like maybe I planted my foot too hard and bruised it somehow (just guessing since no visible signs of bruising)

Heel pain? Plantar fasciitis?

Not my heel, middle to upper part of my foot

 

[tri-man 47]

BnB - I'd generally echo Ned ..I'd say maybe a 1:40 (6:40/mile) pace, and yes, a shorter recovery. For 400m, I would say it's better to do 8-12 of them. By the later ones, the legs are certainly not fresh. It might be good to do some longer intervals, too - half-mile or mile repeats.

Speaking of which, and like gruecd, 6 x 800m for me this morning (3:13/3:09/3:10/3:09/3:09/3:06/3:05). Half-mile Quarter-mile repeats are hard ...that awkward mix of speed and endurance.

Solid man. We should work out together. I run one lap with you and then watch you run a lap. After your second lap we go again.

lol Then afterwards, we drink a beer, then I watch while you drink another, then we drink again.What I've been trying to do on the track, now that I've gotten into a speed work cycle, is to do about 3 miles worth of repeats. 6 x 800m does that. 12 x 400m would as well ...same with 3 x 1 mile (4 is even better). Keep the legs working hard doing a 5K's worth of effort at faster than 5K pace (or = the pace with mile repeats).

 

[BassNBrew]

One more. I seemed to have hurt myself yesterday. Every time I put pressure on my left foot, it send a stinging pain. Anyone ever experience something like that. Should I stay off it, or push thru. I can push thru the pain, just dont want to if its something bad

Where is the pain? (bottom of the foot...outside...inside...middle...)Is it constant or does it loosen up over the day?Sounds like my right foot right now.

It starts on the bottom and shoots to the top. It does loosen up. I dont notice it on my first few steps but then it pops up about 5th-6th step I take. I feel like maybe I planted my foot too hard and bruised it somehow (just guessing since no visible signs of bruising)

Heel pain? Plantar fasciitis?

Not my heel, middle to upper part of my foot

Two exercises I suggest for all runners with nagging knee and foot issues...1) Knee - single leg extentions. Heavy two days a week, light 2-4 days a week.2) Foot - Calf raises on a machine finishing with a stretch for 10 seconds. Heavy everytime. Not sure what this does, but my aches and pains went away in my feet when I started doing this. My best guess is that this is working on some flexibility in the foot/ankle area.

 

[BassNBrew]

BnB - I'd generally echo Ned ..I'd say maybe a 1:40 (6:40/mile) pace, and yes, a shorter recovery. For 400m, I would say it's better to do 8-12 of them. By the later ones, the legs are certainly not fresh. It might be good to do some longer intervals, too - half-mile or mile repeats.

Speaking of which, and like gruecd, 6 x 800m for me this morning (3:13/3:09/3:10/3:09/3:09/3:06/3:05). Half-mile Quarter-mile repeats are hard ...that awkward mix of speed and endurance.

Solid man. We should work out together. I run one lap with you and then watch you run a lap. After your second lap we go again.

lol Then afterwards, we drink a beer, then I watch while you drink another, then we drink again.What I've been trying to do on the track, now that I've gotten into a speed work cycle, is to do about 3 miles worth of repeats. 6 x 800m does that. 12 x 400m would as well ...same with 3 x 1 mile (4 is even better). Keep the legs working hard doing a 5K's worth of effort at faster than 5K pace (or = the pace with mile repeats).

That doesn't sound like fun. No wonder your fast and I'm....well, not.

 

[IvanKaramazov]

One more. I seemed to have hurt myself yesterday. Every time I put pressure on my left foot, it send a stinging pain. Anyone ever experience something like that. Should I stay off it, or push thru. I can push thru the pain, just dont want to if its something bad

Where is the pain? (bottom of the foot...outside...inside...middle...)Is it constant or does it loosen up over the day?Sounds like my right foot right now.

It starts on the bottom and shoots to the top. It does loosen up. I dont notice it on my first few steps but then it pops up about 5th-6th step I take. I feel like maybe I planted my foot too hard and bruised it somehow (just guessing since no visible signs of bruising)

Heel pain? Plantar fasciitis?

Not my heel, middle to upper part of my foot

Sorry to say I have no idea what this could be. Did this come on really suddenly -- like where you can remember roughly when you injured it -- or is it something that's built up over time? Either way, I think I'd probably take a week off and see if that clears it up. Even if it's nothing, running with foot pain could easily lead to some other injury if you subconciously alter your running form in an attempt to compensate. I'd be especially worried about this turning into PF, if that isn't what it already is. _________________________________________Really good start to the week:Sunday: 13.1 w/ the last 5K at MP (9:00)Monday: 5 recoveryTuesday: 7 w/ 5 at tempo pace (8:00)The rest of the week is going to be pretty easy.

 

[AcerFC]

Thanks Ivan.

 

[Ned]

Feeling on my A game right now. I'm loving this ####.

Had a great 8mi GA for lunch today. It's 'hot' for this time of year (sunny 74). It was actually nice to work up a good dripping sweat for a change. Ended up at 8:49/154.

 

[17seconds]

I drank too much without water last night. That's my update for today. Need to do 5mi somehow. No drinking for the rest of the week!

 

[gruecd]

One of my mutual fund reps called the other day wanting to meet with me. Typically these guys are just a waste of my time, but I know that this particular rep was a runner in college, so I told him that if he wants to meet with me, he can run with me. Meeting him for a 7-miler at 4:00.

That's what you call killing two birds with one stone.

 

[BassNBrew]

2 x 17 min bike intervals today. 23.0 mph out, 22.5 back. 4 min recovery.

Felt good to be back on the bike. Couldn't get my hr up w/o my legs barking, used to be the other way around.