Ran a 10k in June (9 Viewers)

[pigskinliquors]

Went out this evening for my latest run/walk, and for the first time since December I made it a mile before having to walk.

I hope everyone here is doing well.

Good to hear from you GB! You know the drill. Ease into it, but keep at it. Your mileage will be back up in no time

I wear old running shoes to the gym because I dont want to wear down my running shoes on a tread mill. I am thinking this is not a good thing to do.

...I think tomorrow will be a day of weights and lunges.

No Bueno! Git good shoes on pronto.

Definitely not. In fact, inaddition to your excellent stills I found a

as that is what BnB would do! Listen to TriMan Ned. Take it easy, watch your step, and monitor your HR. Try picking it up a few times early to see what effect it has on your HR. If it starts to rise, ease off. I'm anticipating that you are going to have a euphoric experience!__________________________

My Update:

Today is 70 minutes on the elliptical and Ab Ripper.

 

[sho nuff]

All that stands between me and the triple is 2 more runs and it's game time. I've been trying to ignore the weather forecasts, but now that we're only a few days out it's close enough to take it seriously. Saturday's weather has me My link

When I ran my 200 or so miles of trail runs for this cycle, I was also on scouting missions trying to piece together the race courses. Their maps at the time were very basic and didn't really tell you what trails we were actually running. They've since updated those maps (I'm thinking on purpose) to show the exact trails. This is going to be a tough event. The only truly easy part is going to be a 1mi stretch where we run parallel to the creek. The rest is all sections of hardwoods with lots of rollers. The elevation change is only 90-350 feet, but constant rollers is going to be fun. I'm glad I forced myself into a lot of hillwork. Hopefully it pays off.

I've been struggling with deciding on how to pace this thing since the courses are going to vary quite a bit. If my scouting is right , the HM is going to be a mix of difficult and easy trail. The 10K looks to be the easiest course with only a few hills but 1 potential ball buster at the end, with the 5K looking like it may be a killer. I'm thinking of setting the pace at a 2:10 HM which is a very conservative pace, even for the trails. I am deathly afraid of shooting my load on the HM and having nothing left for the other 2 races. I will ultimately let my HR be my guide. If it's ridiculously high or low at the HM, I'll adjust accordingly. 165 is hopefully going to be the sweet spot.

The HM course crosses the creek twice at miles 3 and 10, so I need to bring a change of socks/shoes with me. With the big rain we had this past weekend and another storm forecasted for tomorrow, the creek should be nice and full just in time for us to run through it.

GL...your weather looks better than ours for this weekend.

Doing the Country Music Half this weekend...probably about 65-70 at the gun...bit humid too.

Just finished a nice slow 5...well, it was not all slow, got itchy to go a bit faster so I threw in 2 miles at race pace to get the legs going a bit.

 

[wraith5]

Darrin - Glad to see you easing back into it!prosopis - Be careful, GB. Kiss those old shoes goodbye.

Went out for an easy four miler this morning in 50 degrees and drizzle. I felt like a "real" runner again since not another soul was on the trail. Just me, the rain, and my gimpy ankles... they both acted up again, just like on Saturday. At 1.5 miles I stopped for about 2 minutes and stretched them out. After that I did 3 miles at about 8:30s. My HR climbed higher than expected, peaking at 183 at the end (I was pushing the pace closer to 8s). 4.5 miles total. I think I may need to warm-up more before I run, and I may also need to shorten my stride a bit. I felt like I was reaching at the beginning of my last 2 runs, trying to get a more even foot strike and push off with the big toe. Everything is pretty sore right now, hightened by the fact that I did some "super skaters" (P90X style) and some lunges (Tri-Man style) at PT on Monday.

 

[wraith5]

Tri-man is a beast...

It's true. He is not "Every Man." For those that haven't met him, here's a picture of him working out recently.

Definitely not. In fact, inaddition to your excellent stills I found a

x 1000

 

[17seconds]

Please remember to stretch your "muscles."

Great googley moogley

The hottest videos on all of youtube are chicks exercising.

 

[17seconds]

Just a few thoughts on recovery:

[*]How slow are you running your recovery runs in comparison to your MLR, LR, and GA runs?

[*]Are you focusing on protein intake after each workout? Taking in a quality protein within the first hour after your run is crucial. Most agree now that breakfast isn't the most important meal any more. It's the post-workout meal. Taking a Muscle Milk lite or a glass of chocolate milk makes a big difference.

[*]I know you mentioned sleep, but that's a huge one (as I'm sure you know).

I'm doing my recovery runs at about 10min/mile, which is about 45s slower than those other runs.I've got a half gallon of chocolate milk at the ready now!

Sleep is really huge for me. Going to try to get as much sleep as possible, especially during race weeks.

Are you running your GA runs at the same pace as the MLR/LR runs? The MLR/LR should be a touch slower than the GA. For reference, here's mine:GA <= 80% MHR at around 8:50-9:00

MLR/LR <= 75% MHR at around 9:20-9:30

Recovery <= 70% MHR at around 10:00-10:15 (I've been mixing in runs with my wife where I'm going 11:30+ at 120ish HR)

These are a touch lower compared to the recommended HR ranges in the Pfitz book. All credit goes to BnB for turning me on to looking at other HR books which all seem to echoed his sentiments (Pfitz ranges too high/broad). The 80% number is the top end of aerobic zone. Anything above that and you're getting into anaerobic/LT ranges which is too fast for endurance work.

I believe my max HR is 175. I am able to get it up to 173 and added 2 for good measure. Resting HR is 56.My 5K PR is 21:27

My HM race pace is 7:50

I'm training for marathon at an 8:30 pace

I'm going GA runs at about 9:00-9:20 and try to keep my HR around 140

I'm doing MLR/LR runs at 9:30 average pace. I start out around 9:50 and get down to 9:10. HR stays under 140 on flat terrain.

Recovery I make sure I'm going slower than 10:00 and my HR tops out at 130

LT tempo I try to keep it somewhere in the 150s. I never go above 160.

Intervals I try to be in the low 160s

One thing I really should mention is nearly all of my runs are hilly and end uphill. I can't avoid it unless I waste time driving to the start. The only flattish runs I do are the 20 milers at the beach. Everything else finishes off with a 200-500 ft climb over the last couple miles, even recovery runs. I know it's not ideal...

BTW, I decided to try and get fresh legs right now. I rested yesterday, doing 4 miles today (maybe treadmill), 8 GA Thurs, 5 recovery Fri, rest Sat, race Sun. Hoping I feel fresh going into that 8GA run. I'll have 38 miles for the week and hopefully start the Sun race with fresh legs.

 

[pigskinliquors]

The hottest videos on all of youtube are chicks exercising.

youtube, yes. The innerwebs, no. Although it depends on how you define "exercise." For those that are challenged in finding the good "exercise" videos;

 

[prosopis]

Right foot is killing me. I did lunges, weights,rowing, and stationary bike at the gym. I am hitting the IBU and stretching that foot. I have an appt for massage tomorrow so I will see if she can help.

 

[2Young2BBald]

All that stands between me and the triple is 2 more runs and it's game time. I've been trying to ignore the weather forecasts, but now that we're only a few days out it's close enough to take it seriously. Saturday's weather has me My link

When I ran my 200 or so miles of trail runs for this cycle, I was also on scouting missions trying to piece together the race courses. Their maps at the time were very basic and didn't really tell you what trails we were actually running. They've since updated those maps (I'm thinking on purpose) to show the exact trails. This is going to be a tough event. The only truly easy part is going to be a 1mi stretch where we run parallel to the creek. The rest is all sections of hardwoods with lots of rollers. The elevation change is only 90-350 feet, but constant rollers is going to be fun. I'm glad I forced myself into a lot of hillwork. Hopefully it pays off.

I've been struggling with deciding on how to pace this thing since the courses are going to vary quite a bit. If my scouting is right , the HM is going to be a mix of difficult and easy trail. The 10K looks to be the easiest course with only a few hills but 1 potential ball buster at the end, with the 5K looking like it may be a killer. I'm thinking of setting the pace at a 2:10 HM which is a very conservative pace, even for the trails. I am deathly afraid of shooting my load on the HM and having nothing left for the other 2 races. I will ultimately let my HR be my guide. If it's ridiculously high or low at the HM, I'll adjust accordingly. 165 is hopefully going to be the sweet spot.

The HM course crosses the creek twice at miles 3 and 10, so I need to bring a change of socks/shoes with me. With the big rain we had this past weekend and another storm forecasted for tomorrow, the creek should be nice and full just in time for us to run through it.

Just back from some work travel and playing some catch up. This sounds like a blast. All I am doing this weekend is a piddly trail 1/2. I have a few friends doing the trail race of the Goofy this weekend, doing the 1/2 on Saturday and an Ultra on Sunday (for Tri-Man, its the trail 1/2 you did on day one and two trips around, plus a 5 miler on Poto on Sunday ). Couple things. Why are you planning a pace on trails? I get planing goal times per interval, like being at XX:XX at the mile 3 mark, but to plan a target pace and look at your Garmin too much, can land you in a face plant. If anything, set a high/low HR alarm and run by feel. As i was typing, I realized this is way to close to game time to change plans. So, I'll leave what I typed, and temper my advice. If you do have a target pace, limit the looks at the Garmin. It will slow you down as it it way harder to pick up fields while bobbing on a trail. Second question, why change shoes after the river crossings? Unless its suggested and common place at this event, I would just Glide up your feet, wear a single walled sock and deal with it. It its as muddy as it looks its going to be, your feet are going to be mud-wet before you get to the next crossing. Plus, from tri experience, it is a ##### getting socks on wet feet, worse when you are fatigued.

 

[wraith5]

Right foot is killing me. I did lunges, weights,rowing, and stationary bike at the gym. I am hitting the IBU and stretching that foot. I have an appt for massage tomorrow so I will see if she can help.

Hope it's not P.F. GB!!

 

[Ned]

All that stands between me and the triple is 2 more runs and it's game time. I've been trying to ignore the weather forecasts, but now that we're only a few days out it's close enough to take it seriously. Saturday's weather has me My link

When I ran my 200 or so miles of trail runs for this cycle, I was also on scouting missions trying to piece together the race courses. Their maps at the time were very basic and didn't really tell you what trails we were actually running. They've since updated those maps (I'm thinking on purpose) to show the exact trails. This is going to be a tough event. The only truly easy part is going to be a 1mi stretch where we run parallel to the creek. The rest is all sections of hardwoods with lots of rollers. The elevation change is only 90-350 feet, but constant rollers is going to be fun. I'm glad I forced myself into a lot of hillwork. Hopefully it pays off.

I've been struggling with deciding on how to pace this thing since the courses are going to vary quite a bit. If my scouting is right , the HM is going to be a mix of difficult and easy trail. The 10K looks to be the easiest course with only a few hills but 1 potential ball buster at the end, with the 5K looking like it may be a killer. I'm thinking of setting the pace at a 2:10 HM which is a very conservative pace, even for the trails. I am deathly afraid of shooting my load on the HM and having nothing left for the other 2 races. I will ultimately let my HR be my guide. If it's ridiculously high or low at the HM, I'll adjust accordingly. 165 is hopefully going to be the sweet spot.

The HM course crosses the creek twice at miles 3 and 10, so I need to bring a change of socks/shoes with me. With the big rain we had this past weekend and another storm forecasted for tomorrow, the creek should be nice and full just in time for us to run through it.

Just back from some work travel and playing some catch up. This sounds like a blast. All I am doing this weekend is a piddly trail 1/2. I have a few friends doing the trail race of the Goofy this weekend, doing the 1/2 on Saturday and an Ultra on Sunday (for Tri-Man, its the trail 1/2 you did on day one and two trips around, plus a 5 miler on Poto on Sunday ). Couple things. Why are you planning a pace on trails? I get planing goal times per interval, like being at XX:XX at the mile 3 mark, but to plan a target pace and look at your Garmin too much, can land you in a face plant. If anything, set a high/low HR alarm and run by feel. As i was typing, I realized this is way to close to game time to change plans. So, I'll leave what I typed, and temper my advice. If you do have a target pace, limit the looks at the Garmin. It will slow you down as it it way harder to pick up fields while bobbing on a trail. Second question, why change shoes after the river crossings? Unless its suggested and common place at this event, I would just Glide up your feet, wear a single walled sock and deal with it. It its as muddy as it looks its going to be, your feet are going to be mud-wet before you get to the next crossing. Plus, from tri experience, it is a ##### getting socks on wet feet, worse when you are fatigued.

at any trail HM being piddly. You're friends are animals!

Good point on the Garmin hawking and definitely understand that. I had some close calls during training because I decided to peek at the watch during a sketchy spot. I know the GPS is going to be unreliable from a distance perspective once we get into the hardwoods, so I'm mentally prepared to feel my way through this.

Great point on the wet feet and new socks. That never crossed my mind! I hadn't considered the change of socks/shoes until I saw it on their website, so I'm guessing lots of people do it. I'll bring them along and play it by ear. I always Body Glide my feet for long runs, so I may be able to get away with not changing.

 

[pmbrown_22]

In here quick today. Not much of an update for me. I took a rest day yesterday and then I have 4 or 5 easy ones sometime today.

Quick PSA. For those of you that have not done so in awhile. Go get your tickers checked. My brother who was training for his first marathon in a week found out on Tuesday that he has HCM or Hyperthoric Cardiomyopathy (spelling?). Anyway this is the leading cause of death in what appear to be healthy individuals. Luckily his was caught in his yearly physical, but he is basically shut down from all excercise for now, but will be affected by this for the rest of this life. He is only 32 so he has a long way to go and is just at the beginning of his journey. Strangest thing and probably the most important is that he saw no signs of any of this going on. He had been training and saw no shortness of breath or heart pain at all. He is lucky.

I had mine done today as this we have a family history of it and I check out so I am cleared to do what I want. Funny how that is and how everyone is different.

Sorry to bring such horrible thoughts to the thread, but the alternative is to collapse during a race so if you can save your family from that then so be it.

 

[sho nuff]

In here quick today. Not much of an update for me. I took a rest day yesterday and then I have 4 or 5 easy ones sometime today.Quick PSA. For those of you that have not done so in awhile. Go get your tickers checked. My brother who was training for his first marathon in a week found out on Tuesday that he has HCM or Hyperthoric Cardiomyopathy (spelling?). Anyway this is the leading cause of death in what appear to be healthy individuals. Luckily his was caught in his yearly physical, but he is basically shut down from all excercise for now, but will be affected by this for the rest of this life. He is only 32 so he has a long way to go and is just at the beginning of his journey. Strangest thing and probably the most important is that he saw no signs of any of this going on. He had been training and saw no shortness of breath or heart pain at all. He is lucky.I had mine done today as this we have a family history of it and I check out so I am cleared to do what I want. Funny how that is and how everyone is different.Sorry to bring such horrible thoughts to the thread, but the alternative is to collapse during a race so if you can save your family from that then so be it.

GL to your brother.Have my yearly physical coming up in May.

 

[AcerFC]

In here quick today. Not much of an update for me. I took a rest day yesterday and then I have 4 or 5 easy ones sometime today.Quick PSA. For those of you that have not done so in awhile. Go get your tickers checked. My brother who was training for his first marathon in a week found out on Tuesday that he has HCM or Hyperthoric Cardiomyopathy (spelling?). Anyway this is the leading cause of death in what appear to be healthy individuals. Luckily his was caught in his yearly physical, but he is basically shut down from all excercise for now, but will be affected by this for the rest of this life. He is only 32 so he has a long way to go and is just at the beginning of his journey. Strangest thing and probably the most important is that he saw no signs of any of this going on. He had been training and saw no shortness of breath or heart pain at all. He is lucky.I had mine done today as this we have a family history of it and I check out so I am cleared to do what I want. Funny how that is and how everyone is different.Sorry to bring such horrible thoughts to the thread, but the alternative is to collapse during a race so if you can save your family from that then so be it.

Thanks. Just had my physical on Tuesday. Best of luck to your brother in dealing with this

 

[Ned]

In here quick today. Not much of an update for me. I took a rest day yesterday and then I have 4 or 5 easy ones sometime today.Quick PSA. For those of you that have not done so in awhile. Go get your tickers checked. My brother who was training for his first marathon in a week found out on Tuesday that he has HCM or Hyperthoric Cardiomyopathy (spelling?). Anyway this is the leading cause of death in what appear to be healthy individuals. Luckily his was caught in his yearly physical, but he is basically shut down from all excercise for now, but will be affected by this for the rest of this life. He is only 32 so he has a long way to go and is just at the beginning of his journey. Strangest thing and probably the most important is that he saw no signs of any of this going on. He had been training and saw no shortness of breath or heart pain at all. He is lucky.I had mine done today as this we have a family history of it and I check out so I am cleared to do what I want. Funny how that is and how everyone is different.Sorry to bring such horrible thoughts to the thread, but the alternative is to collapse during a race so if you can save your family from that then so be it.

Glad to hear they caught this....your brother is incredibly lucky. Is it part of normal bloodwork or is it something special they ran due to your family history?

 

[2Young2BBald]

In here quick today. Not much of an update for me. I took a rest day yesterday and then I have 4 or 5 easy ones sometime today.Quick PSA. For those of you that have not done so in awhile. Go get your tickers checked. My brother who was training for his first marathon in a week found out on Tuesday that he has HCM or Hyperthoric Cardiomyopathy (spelling?). Anyway this is the leading cause of death in what appear to be healthy individuals. Luckily his was caught in his yearly physical, but he is basically shut down from all excercise for now, but will be affected by this for the rest of this life. He is only 32 so he has a long way to go and is just at the beginning of his journey. Strangest thing and probably the most important is that he saw no signs of any of this going on. He had been training and saw no shortness of breath or heart pain at all. He is lucky.I had mine done today as this we have a family history of it and I check out so I am cleared to do what I want. Funny how that is and how everyone is different.Sorry to bring such horrible thoughts to the thread, but the alternative is to collapse during a race so if you can save your family from that then so be it.

This is exactly the discussion needed here. I too have a long family history of heart disease and get checked each year. I am lucky to have a doc that get this and my racing passion. This year he "heard" something he didn't like. We did and EKG and note an anomaly that could have been one of two things. It was either a natural and normal thing found in "mature" athletes, of a sign of hardening in one of the valves in the heart. I was sent for an echo-cardiogram to determine which it was. Luckily, it proved to be normal and the the heart doc that read it had some great things in her report about what she saw. If I could dove tail on to your PSA, this is another good reason to get a Road ID and, if you run with a cell phone use an ICE (in case of emergency) app. Hopefully "dealing with this" mean your brother can manage the condition with medicine, diet AND exercise.

 

[tri-man 47]

Glad to hear they caught this....your brother is incredibly lucky. Is it part of normal bloodwork or is it something special they ran due to your family history?

Yes, good to hear. And: regarding how they detect it!

 

[Ned]

In here quick today. Not much of an update for me. I took a rest day yesterday and then I have 4 or 5 easy ones sometime today.

Quick PSA. For those of you that have not done so in awhile. Go get your tickers checked. My brother who was training for his first marathon in a week found out on Tuesday that he has HCM or Hyperthoric Cardiomyopathy (spelling?). Anyway this is the leading cause of death in what appear to be healthy individuals. Luckily his was caught in his yearly physical, but he is basically shut down from all excercise for now, but will be affected by this for the rest of this life. He is only 32 so he has a long way to go and is just at the beginning of his journey. Strangest thing and probably the most important is that he saw no signs of any of this going on. He had been training and saw no shortness of breath or heart pain at all. He is lucky.

I had mine done today as this we have a family history of it and I check out so I am cleared to do what I want. Funny how that is and how everyone is different.

Sorry to bring such horrible thoughts to the thread, but the alternative is to collapse during a race so if you can save your family from that then so be it.

This is exactly the discussion needed here. I too have a long family history of heart disease and get checked each year. I am lucky to have a doc that get this and my racing passion. This year he "heard" something he didn't like. We did and EKG and note an anomaly that could have been one of two things. It was either a natural and normal thing found in "mature" athletes, of a sign of hardening in one of the valves in the heart. I was sent for an echo-cardiogram to determine which it was. Luckily, it proved to be normal and the the heart doc that read it had some great things in her report about what she saw. If I could dove tail on to your PSA, this is another good reason to get a Road ID and, if you run with a cell phone use an ICE (in case of emergency) app. Hopefully "dealing with this" mean your brother can manage the condition with medicine, diet AND exercise.

I'm in this hobby because of my family history of heart disease. I want to be here to see my grandkids. I run with a road ID and my phone all the time, but I didn't know there was an ICE app. I will have to do some searching.

Runners helping runners...

 

[AcerFC]

While we are on the topic. Last time I had my cholesterol checked it was 262. Physical on Tuesday, Doc called and said it was down to 168

 

[pmbrown_22]

Glad to hear they caught this....your brother is incredibly lucky. Is it part of normal bloodwork or is it something special they ran due to your family history?

Yes, good to hear. And: regarding how they detect it!

We do have a family history and there have been a few deaths in the last couple of years related to sudden heart attacks. Fully admit that most of my family does not take too good care of themselves and lead unhealthy lifestyles. Luckily, no one in our immediate family has been affected yet. Mostly distant cousins and the like. My grandfather probably had this, but did not really tell anyone what was going on. One of my uncles was diagnosed 6 years ago and that is when I first got an EKG and echocardiogram taken. All checked out good. My brother had been talking about it because he did not get checked out when my uncle first found out so it was missed in him. After one of my dad's cousins passed away a couple of weeks ago, we were kind of talking about it as a family and I guess that it got him thinking about it. He asked during his physical and his doc took an EKG and found a bit of a murmur and then did the echo/sonagram to judge just what was going on.For those that don't know what this is, it is an enlargement of one of the walls in the heart. Unfortunately, most of the treatment does not include excercise so as far as that goes, he is shut down. He told me the other night that he can't run, bike, swim, lift weights, period. This of course is all from internet research and without talking to a cardiologist as of yet, but he is contacting them currently. So we will see what his limitations are. As I said before, most people who collapse during races usually end up having this condition without knowing about it, so they don't find out until it is too late. I guess the start is to just ask your doctor for an EKG when you go in for a physical. They will take it from there. Today the only thing that my doctor said was interesting was that I have a slow heartbeat basically from running so that is actually a good thing. Today my resting heart rate was 60, which I think was even elevated a bit because of thinking about things sitting in the office.ETA: Regarding the ICE App. Which one does everyone use? I see there are several.

 

[benson_will_lead_the_way]

In here quick today. Not much of an update for me. I took a rest day yesterday and then I have 4 or 5 easy ones sometime today.

Quick PSA. For those of you that have not done so in awhile. Go get your tickers checked. My brother who was training for his first marathon in a week found out on Tuesday that he has HCM or Hyperthoric Cardiomyopathy (spelling?). Anyway this is the leading cause of death in what appear to be healthy individuals. Luckily his was caught in his yearly physical, but he is basically shut down from all excercise for now, but will be affected by this for the rest of this life. He is only 32 so he has a long way to go and is just at the beginning of his journey. Strangest thing and probably the most important is that he saw no signs of any of this going on. He had been training and saw no shortness of breath or heart pain at all. He is lucky.

I had mine done today as this we have a family history of it and I check out so I am cleared to do what I want. Funny how that is and how everyone is different.

Sorry to bring such horrible thoughts to the thread, but the alternative is to collapse during a race so if you can save your family from that then so be it.

This is exactly the discussion needed here. I too have a long family history of heart disease and get checked each year. I am lucky to have a doc that get this and my racing passion. This year he "heard" something he didn't like. We did and EKG and note an anomaly that could have been one of two things. It was either a natural and normal thing found in "mature" athletes, of a sign of hardening in one of the valves in the heart. I was sent for an echo-cardiogram to determine which it was. Luckily, it proved to be normal and the the heart doc that read it had some great things in her report about what she saw. If I could dove tail on to your PSA, this is another good reason to get a Road ID and, if you run with a cell phone use an ICE (in case of emergency) app. Hopefully "dealing with this" mean your brother can manage the condition with medicine, diet AND exercise.

I'm in this hobby because of my family history of heart disease. I want to be here to see my grandkids. I run with a road ID and my phone all the time, but I didn't know there was an ICE app. I will have to do some searching.

Runners helping runners...

Hmmm, not something I think too much about to be honest. I am 27, but overall I know all of this running is keeping me in better health.I had my cholesterol checked a couple of years back and I was on the good end of everything. Anything else I need to do?

 

[benson_will_lead_the_way]

Speed workout last night.

3 minutes rest in between these

1 mile warmup: 7:41

800: 2:43

800: 2:47

800: 2:44

800: 2:49

800: 2:53

800: 2:47

1 mile cooldown: 8:47

These sucked, especially the 4th/5th 800's. The 5th one I tried to implement a new strategy of short/but quick strides...that failed miserably haha.

 

[AcerFC]

Speed workout last night.3 minutes rest in between these1 mile warmup: 7:41800: 2:43800: 2:47800: 2:44800: 2:49800: 2:53800: 2:471 mile cooldown: 8:47These sucked, especially the 4th/5th 800's. The 5th one I tried to implement a new strategy of short/but quick strides...that failed miserably haha.

I plan to do my first speed work today. I will probably be 3:53 though on my 800s

 

[benson_will_lead_the_way]

Speed workout last night.3 minutes rest in between these1 mile warmup: 7:41800: 2:43800: 2:47800: 2:44800: 2:49800: 2:53800: 2:471 mile cooldown: 8:47These sucked, especially the 4th/5th 800's. The 5th one I tried to implement a new strategy of short/but quick strides...that failed miserably haha.

I plan to do my first speed work today. I will probably be 3:53 though on my 800s

Just make sure you're striding out and bring plenty of water(I was out by the time I started my cooldown).

 

[pmbrown_22]

In here quick today. Not much of an update for me. I took a rest day yesterday and then I have 4 or 5 easy ones sometime today.

Quick PSA. For those of you that have not done so in awhile. Go get your tickers checked. My brother who was training for his first marathon in a week found out on Tuesday that he has HCM or Hyperthoric Cardiomyopathy (spelling?). Anyway this is the leading cause of death in what appear to be healthy individuals. Luckily his was caught in his yearly physical, but he is basically shut down from all excercise for now, but will be affected by this for the rest of this life. He is only 32 so he has a long way to go and is just at the beginning of his journey. Strangest thing and probably the most important is that he saw no signs of any of this going on. He had been training and saw no shortness of breath or heart pain at all. He is lucky.

I had mine done today as this we have a family history of it and I check out so I am cleared to do what I want. Funny how that is and how everyone is different.

Sorry to bring such horrible thoughts to the thread, but the alternative is to collapse during a race so if you can save your family from that then so be it.

This is exactly the discussion needed here. I too have a long family history of heart disease and get checked each year. I am lucky to have a doc that get this and my racing passion. This year he "heard" something he didn't like. We did and EKG and note an anomaly that could have been one of two things. It was either a natural and normal thing found in "mature" athletes, of a sign of hardening in one of the valves in the heart. I was sent for an echo-cardiogram to determine which it was. Luckily, it proved to be normal and the the heart doc that read it had some great things in her report about what she saw. If I could dove tail on to your PSA, this is another good reason to get a Road ID and, if you run with a cell phone use an ICE (in case of emergency) app. Hopefully "dealing with this" mean your brother can manage the condition with medicine, diet AND exercise.

I'm in this hobby because of my family history of heart disease. I want to be here to see my grandkids. I run with a road ID and my phone all the time, but I didn't know there was an ICE app. I will have to do some searching.

Runners helping runners...

Hmmm, not something I think too much about to be honest. I am 27, but overall I know all of this running is keeping me in better health.I had my cholesterol checked a couple of years back and I was on the good end of everything. Anything else I need to do?

Age really does not matter with this and it can happen at anytime. Best to get checked. This is not really something that people just bounce back from.

 

[Ned]

In here quick today. Not much of an update for me. I took a rest day yesterday and then I have 4 or 5 easy ones sometime today.

Quick PSA. For those of you that have not done so in awhile. Go get your tickers checked. My brother who was training for his first marathon in a week found out on Tuesday that he has HCM or Hyperthoric Cardiomyopathy (spelling?). Anyway this is the leading cause of death in what appear to be healthy individuals. Luckily his was caught in his yearly physical, but he is basically shut down from all excercise for now, but will be affected by this for the rest of this life. He is only 32 so he has a long way to go and is just at the beginning of his journey. Strangest thing and probably the most important is that he saw no signs of any of this going on. He had been training and saw no shortness of breath or heart pain at all. He is lucky.

I had mine done today as this we have a family history of it and I check out so I am cleared to do what I want. Funny how that is and how everyone is different.

Sorry to bring such horrible thoughts to the thread, but the alternative is to collapse during a race so if you can save your family from that then so be it.

This is exactly the discussion needed here. I too have a long family history of heart disease and get checked each year. I am lucky to have a doc that get this and my racing passion. This year he "heard" something he didn't like. We did and EKG and note an anomaly that could have been one of two things. It was either a natural and normal thing found in "mature" athletes, of a sign of hardening in one of the valves in the heart. I was sent for an echo-cardiogram to determine which it was. Luckily, it proved to be normal and the the heart doc that read it had some great things in her report about what she saw. If I could dove tail on to your PSA, this is another good reason to get a Road ID and, if you run with a cell phone use an ICE (in case of emergency) app. Hopefully "dealing with this" mean your brother can manage the condition with medicine, diet AND exercise.

I'm in this hobby because of my family history of heart disease. I want to be here to see my grandkids. I run with a road ID and my phone all the time, but I didn't know there was an ICE app. I will have to do some searching.

Runners helping runners...

Hmmm, not something I think too much about to be honest. I am 27, but overall I know all of this running is keeping me in better health.I had my cholesterol checked a couple of years back and I was on the good end of everything. Anything else I need to do?

Age really does not matter with this and it can happen at anytime. Best to get checked. This is not really something that people just bounce back from.

Also, aside from health related emergencies... If you're doing a lot of running on roads, its pretty important to have a Road ID and/or cell with you in case you get clipped by a car.

 

[Cold Dead Hands]

Ran 5 miles this morning at a 9:40 pace. Felt good throughout. I need to get a HRM. I passed on a nice one on clearance for $25 a few weeks ago. Forget the brand. I'll probably walk 4 miles tomorrow, maybe I'll run 3 or so. I'll do some interval work for my birthday on Saturday. Happy Birthady to me, your present is torture!

 

[17seconds]

Well I has hoping I'd be fully recovered today but I'm not. Legs are about 85% but still have some heel pain and I've got 8GA on the schedule. It's probably going to re-aggravate but I can't bring myself to do a whole week of rest and short recovery runs. What a crappy feeling to have to lose fitness to feel better.

 

[Sean]

pmbrown - sorry to hear about your brother. I hope he is coping ok. Did some reading on the condition and it is pretty scary. I'm glad it was at least caught at this point. It seems he may be able to do some low-impact exercise depending on the severity of his condition.

On my end - hit the treadmill on Monday (4.5 miles, tried to ramp up the speed each mile) and Tuesday (5 miles, 8:15 pace). Got back outside for 5 mi yesterday in 41:08 / 158 avg hr (creeping down from similar run last week). Prob should have been lower but I sped up at the start of mile 4 when running by a couple of attractive ladies from the neighborhood and kind of forgot what I was doing for a few minutes

 

[gruecd]

Age really does not matter with this and it can happen at anytime. Best to get checked. This is not really something that people just bounce back from.

Glad to hear your brother caught it, but really what you're saying is that a routine physical probably isn't going to find it, right? And unless there's a family history of a particular condition, it's not really feasible to have them check for every condition that you could possibly have. Sucks, but kinda the way it is.

 

[sho nuff]

Age really does not matter with this and it can happen at anytime. Best to get checked. This is not really something that people just bounce back from.

Glad to hear your brother caught it, but really what you're saying is that a routine physical probably isn't going to find it, right? And unless there's a family history of a particular condition, it's not really feasible to have them check for every condition that you could possibly have. Sucks, but kinda the way it is.

I would say at certain ages a routine physical would likely find something like this through an EKG. Not sure when they start those.I have had one for a few years but have a history of heart issues in the family so they had that going on me early...especially with some high blood pressure (which is very well under control now with the running...better than I had ever been).

 

[pmbrown_22]

Age really does not matter with this and it can happen at anytime. Best to get checked. This is not really something that people just bounce back from.

Glad to hear your brother caught it, but really what you're saying is that a routine physical probably isn't going to find it, right? And unless there's a family history of a particular condition, it's not really feasible to have them check for every condition that you could possibly have. Sucks, but kinda the way it is.

I would say at certain ages a routine physical would likely find something like this through an EKG. Not sure when they start those.I have had one for a few years but have a history of heart issues in the family so they had that going on me early...especially with some high blood pressure (which is very well under control now with the running...better than I had ever been).

You are right, but every once in awhile you are probably better off getting an EKG just because. Since we tax our hearts a bit more than the average person, it probably just does not hurt anything. I am not sure about everyone's insurance, but I think mine covers like one a year.

 

[sho nuff]

Age really does not matter with this and it can happen at anytime. Best to get checked. This is not really something that people just bounce back from.

Glad to hear your brother caught it, but really what you're saying is that a routine physical probably isn't going to find it, right? And unless there's a family history of a particular condition, it's not really feasible to have them check for every condition that you could possibly have. Sucks, but kinda the way it is.

I would say at certain ages a routine physical would likely find something like this through an EKG. Not sure when they start those.I have had one for a few years but have a history of heart issues in the family so they had that going on me early...especially with some high blood pressure (which is very well under control now with the running...better than I had ever been).

You are right, but every once in awhile you are probably better off getting an EKG just because. Since we tax our hearts a bit more than the average person, it probably just does not hurt anything. I am not sure about everyone's insurance, but I think mine covers like one a year.

Yeah...mine covers one a year I believe.Had one before I started running to make sure I was good to go after the family history.

 

[comfortably numb]

In here quick today. Not much of an update for me. I took a rest day yesterday and then I have 4 or 5 easy ones sometime today.

Quick PSA. For those of you that have not done so in awhile. Go get your tickers checked. My brother who was training for his first marathon in a week found out on Tuesday that he has HCM or Hyperthoric Cardiomyopathy (spelling?). Anyway this is the leading cause of death in what appear to be healthy individuals. Luckily his was caught in his yearly physical, but he is basically shut down from all excercise for now, but will be affected by this for the rest of this life. He is only 32 so he has a long way to go and is just at the beginning of his journey. Strangest thing and probably the most important is that he saw no signs of any of this going on. He had been training and saw no shortness of breath or heart pain at all. He is lucky.

I had mine done today as this we have a family history of it and I check out so I am cleared to do what I want. Funny how that is and how everyone is different.

Sorry to bring such horrible thoughts to the thread, but the alternative is to collapse during a race so if you can save your family from that then so be it.

This is exactly the discussion needed here. I too have a long family history of heart disease and get checked each year. I am lucky to have a doc that get this and my racing passion. This year he "heard" something he didn't like. We did and EKG and note an anomaly that could have been one of two things. It was either a natural and normal thing found in "mature" athletes, of a sign of hardening in one of the valves in the heart. I was sent for an echo-cardiogram to determine which it was. Luckily, it proved to be normal and the the heart doc that read it had some great things in her report about what she saw. If I could dove tail on to your PSA, this is another good reason to get a Road ID and, if you run with a cell phone use an ICE (in case of emergency) app. Hopefully "dealing with this" mean your brother can manage the condition with medicine, diet AND exercise.

I'm in this hobby because of my family history of heart disease. I want to be here to see my grandkids. I run with a road ID and my phone all the time, but I didn't know there was an ICE app. I will have to do some searching.

Runners helping runners...

Hmmm, not something I think too much about to be honest. I am 27, but overall I know all of this running is keeping me in better health.I had my cholesterol checked a couple of years back and I was on the good end of everything. Anything else I need to do?

Age really does not matter with this and it can happen at anytime. Best to get checked. This is not really something that people just bounce back from.

Also, aside from health related emergencies... If you're doing a lot of running on roads, its pretty important to have a Road ID and/or cell with you in case you get clipped by a car hearse.

fixed

 

[17seconds]

As soon as I started encountering rattlesnakes and bobcats on my trail runs I started taking my phone with me on any run more than 6 miles.

 

[Ned]

Well I has hoping I'd be fully recovered today but I'm not. Legs are about 85% but still have some heel pain and I've got 8GA on the schedule. It's probably going to re-aggravate but I can't bring myself to do a whole week of rest and short recovery runs. What a crappy feeling to have to lose fitness to feel better.

85% is pretty good in the thick of a marathon training cycle.

 

[AcerFC]

Interval training is hard, but fun. On my way to Rangers game. I'll update tomorrow for analyzation from the masters

 

[comfortably numb]

PM

sorry about your brother, I have been sitting on my ### last 5 year, and only started running since Jan. If a doc said I couldn't run now, I think I would be devastated.

My cuz who I run with hasn't run since we ran 5m Saturday, been complaining of not feeling well, and today he said he had chest pains.

After reading this I told him to go get his ### checked out.

Thanks for sharing.

ned,

T-minus 2 days!!

Gonna be in the 40's

WHO HOO

----

Got my lazy on the last few days, and haven't run since Saturday, so I ran 3miles at work just now.

Felt sluggish, but good overall.

Wanna do a 5k this weekend, trying to see if I can work it out

 

[17seconds]

Well I has hoping I'd be fully recovered today but I'm not. Legs are about 85% but still have some heel pain and I've got 8GA on the schedule. It's probably going to re-aggravate but I can't bring myself to do a whole week of rest and short recovery runs. What a crappy feeling to have to lose fitness to feel better.

85% is pretty good in the thick of a marathon training cycle.

yeah, it's the heel pain (and neck pain) that's the problem right now

 

[AcerFC]

My workout today

1 mile warmup: 10:06

800 1: 3:10. 171

400 1: 3:00. 153

800 2: 3:32. 169

400 2: 2:59. 154

800 3: 3:37. 168

400 3: 3:08. 152

800 4: 3:47. 165

400 4: 2:57. 152

800 5: 3:52. 165

400 5: 2:54. 152

800 6: 4:19. 158

1. I posted all that bc this was my first time with speed intervals. Did I go to fast/slow on any part. Most of my 800s got to 165 HR. ETA all HR

2. I set my watch to do 6 800 intervals. But it had me running one more. I have the garmin 405 for anyone that can help with that.

 

[sho nuff]

Not sure about too fast/slow on the intervals...but would say your recovery periods are too long. They are nearly as long as your interval.

I would cut them back to be about half (at most) of what your interval is. Whether its walking time or jogging time.

If that seems way too hard...may need to back off the pace of the interval.

It should be hard though.

 

[AcerFC]

Not sure about too fast/slow on the intervals...but would say your recovery periods are too long. They are nearly as long as your interval.I would cut them back to be about half (at most) of what your interval is. Whether its walking time or jogging time.If that seems way too hard...may need to back off the pace of the interval.It should be hard though.

So run 800 and then only a 200 recovery?

 

[sho nuff]

Not sure about too fast/slow on the intervals...but would say your recovery periods are too long. They are nearly as long as your interval.I would cut them back to be about half (at most) of what your interval is. Whether its walking time or jogging time.If that seems way too hard...may need to back off the pace of the interval.It should be hard though.

So run 800 and then only a 200 recovery?

Id have to look back to see how much of a recovery I get in between my 800s but not sure on the distance.If Im running around a 4 minute 800...Id try to go 2 or less walking or jogging.

 

[Ned]

My workout today1 mile warmup: 10:06800 1: 3:10. 171400 1: 3:00. 153800 2: 3:32. 169400 2: 2:59. 154800 3: 3:37. 168400 3: 3:08. 152800 4: 3:47. 165400 4: 2:57. 152800 5: 3:52. 165400 5: 2:54. 152800 6: 4:19. 1581. I posted all that bc this was my first time with speed intervals. Did I go to fast/slow on any part. Most of my 800s got to 165 HR. ETA all HR2. I set my watch to do 6 800 intervals. But it had me running one more. I have the garmin 405 for anyone that can help with that.

I'd shorten the RI to 50-75% of the time your running the interval in. The speed should be at 5K pace. So if you're 5K pace is a 7:15, you're 800 intervals should be 3:38. So a RI of 1:49-2:43 would be ideal.

 

[AcerFC]

Got it. So time on Recovery more then distance. Thats why I posted. Thanks guys.

 

[tri-man 47]

For those that don't know what this is, it is an enlargement of one of the walls in the heart. Unfortunately, most of the treatment does not include excercise so as far as that goes, he is shut down. He told me the other night that he can't run, bike, swim, lift weights, period. This of course is all from internet research and without talking to a cardiologist as of yet, but he is contacting them currently. So we will see what his limitations are.

Once he adjusts to the news, could he consider yoga, pilates, etc.?--Great interval work, guys!

 

[Sand]

While we are on the topic. Last time I had my cholesterol checked it was 262. Physical on Tuesday, Doc called and said it was down to 168

Awesome improvement!

Interval training is hard, but fun. On my way to Rangers game. I'll update tomorrow for analyzation from the masters

I'm so jealous! Hopefully it will be something like
. --------

On my end, significant improvement here. 2500 Tuesday, a brutal 4000 yesterday (did 500s, then 200s, finishing with 100s :X ), and squeezed in 2000 today. On my last set during the 4000 yesterday I made a change in my stroke. Instant 5% speed bump. Last set was 10x100 on 2:00 and I was hitting 1:18s before I changed things up and instantly dropped to 1:14s. I'm shocked that a change was that effective, but the results were instant and incontrovertible.

Today clocked a 1:04 100, 2:21 200, and 6:18 500 (love that 6:18 - that is on a pretty tired body). Shoulders are absolute toast. Nevertheless 2000 on tap tomorrow.

Oh, and I ran a mile tonight with no pain.

 

[prosopis]

Right foot is killing me. I did lunges, weights,rowing, and stationary bike at the gym. I am hitting the IBU and stretching that foot. I have an appt for massage tomorrow so I will see if she can help.

Hope it's not P.F. GB!!

Feeling better today. Massage girl really worked on right foot and leg. She says there was a lot of difference between left and right leg. Where left leg was fine she had to workout a lot of stuff from right leg. I think the massage really helped. I still have the pain but it is MUCH better then it was yesterday. I will rest for a few days and hope to hit the road Monday. I am going fishing Saturday and that can translate to lots of standing in a boat. I am hoping that will be ok.

 

[prosopis]

In here quick today. Not much of an update for me. I took a rest day yesterday and then I have 4 or 5 easy ones sometime today.Quick PSA. For those of you that have not done so in awhile. Go get your tickers checked. My brother who was training for his first marathon in a week found out on Tuesday that he has HCM or Hyperthoric Cardiomyopathy (spelling?). Anyway this is the leading cause of death in what appear to be healthy individuals. Luckily his was caught in his yearly physical, but he is basically shut down from all excercise for now, but will be affected by this for the rest of this life. He is only 32 so he has a long way to go and is just at the beginning of his journey. Strangest thing and probably the most important is that he saw no signs of any of this going on. He had been training and saw no shortness of breath or heart pain at all. He is lucky.I had mine done today as this we have a family history of it and I check out so I am cleared to do what I want. Funny how that is and how everyone is different.Sorry to bring such horrible thoughts to the thread, but the alternative is to collapse during a race so if you can save your family from that then so be it.

That is scary. Good luck to your brother.

 

[Sand]

Feeling better today. Massage girl really worked

Yeah - the story is much better if you just stop here.