Ran a 10k in June (3 Viewers)

[sho nuff]

Gonna be a fun run in the rain today...may just hit the TM.Not going to be great no matter where I do it after being up at 3 AM with tornado warnings around and getting the kids up for a little bit to go downstairs.

 

[gruecd]

Got me some new electric blue Mizuno Wave Precision 13s yesterday

You'll have to let me know how you like 'em. I've got a pair of the 12s in my rotation right now.

 

[gruecd]

8 miles this a.m. with some tempo work mixed in. Five straight days (44 miles), so time for a day off.

Nice training, tri.

 

[Juxtatarot]

Got me some new electric blue Mizuno Wave Precision 13s yesterday

You'll have to let me know how you like 'em. I've got a pair of the 12s in my rotation right now.

You have a rotation of different type shoes? Do you use different types for different paces and distances?I've always stuck with one pair that I wear out then buy a replacement. I'm intrigued by this rotation idea.

 

[gruecd]

Got me some new electric blue Mizuno Wave Precision 13s yesterday

You'll have to let me know how you like 'em. I've got a pair of the 12s in my rotation right now.

You have a rotation of different type shoes? Do you use different types for different paces and distances?I've always stuck with one pair that I wear out then buy a replacement. I'm intrigued by this rotation idea.

Yeah. The biggest benefit to rotating shoes is that it makes them last longer when you give them a day or two to decompress and dry out between workouts. But also, yeah, I wear lighter shoes (usually NB890) for speed/quality workouts, but sometimes I'll wear "more" shoe (my Wave Precisions, for example) for longer runs.

 

[SFBayDuck]

Got me some new electric blue Mizuno Wave Precision 13s yesterday

You'll have to let me know how you like 'em. I've got a pair of the 12s in my rotation right now.

You have a rotation of different type shoes? Do you use different types for different paces and distances?I've always stuck with one pair that I wear out then buy a replacement. I'm intrigued by this rotation idea.

Yeah. The biggest benefit to rotating shoes is that it makes them last longer when you give them a day or two to decompress and dry out between workouts. But also, yeah, I wear lighter shoes (usually NB890) for speed/quality workouts, but sometimes I'll wear "more" shoe (my Wave Precisions, for example) for longer runs.

I've heard your squishy shoe stories, so you probably need the 2-3 days to dry them out! I rotate between my Hokas and Cascadias, both for the reason you describe as well as the big differences between the two shoes. The Hokas have the massive padding, but only a 4mm drop and sometimes my achilles will flare a bit if I run in just them for a week or two. So I mix in the Cascadias at least once a week, with their more typical 10mm drop. I also don't want to become completely reliant on the Hoka's padding, and sure enough the first mile or two of a run with the Cascadias it really feels like I'm hitting the ground hard.

 

[koby925]

Got me some new electric blue Mizuno Wave Precision 13s yesterday

You'll have to let me know how you like 'em. I've got a pair of the 12s in my rotation right now.

Only did 1 short run in them so far, but I liked them. I have been a Wave Rider guy the last year or so but I tried those and the Precisions and liked the feel and fit of the Precisions better. I am more like Jux on the shoes because that's how I always did it but I have come around to some rotating. I have a pair of Nike Frees I break out every so often and if I do LT work. If I get on the track I break out the Mizuno Wave Mushas - same shoes I race in. A guy I ran with in PA rotated 4 sets of trainers and 3 racing shoes at any given time.

 

[SFBayDuck]

I got signed up for my first trail run. MS 50Its a 20k, 50k and 50 mile race. I signed up for the 20k. I tried to sign up for this way back in Nov. but it was full. So I signed up on the waiting list thinking I had no chance. So naturally I'm not in great race shape and have less than 5 weeks to get there. Any trail running tips? Honestly I've only run off pavement 2 or 3 times. Don't over-think it?

I wouldn't over think it based on their description of the course and the pics. Doesn't sound like anything technical is out there. Just pick your feet up and look ahead and you'll be fine.

South MS...flat land.I am excited about it. My neighbor runs the 50k, he's been agitating me about doing it for a year. Wish I were in just a little better shape. Its nice to get signed up for something.

The trail looks pretty groomed, so I wouldn't worry too much about it in terms of special training or shoes or anything. Obviously if you have a chance to run on some trails in your training it will help a bit - but for a flat, groomed trail race training on the roads is going to be fine.Have fun!

 

[Ned]

Got me some new electric blue Mizuno Wave Precision 13s yesterday

You'll have to let me know how you like 'em. I've got a pair of the 12s in my rotation right now.

You have a rotation of different type shoes? Do you use different types for different paces and distances?I've always stuck with one pair that I wear out then buy a replacement. I'm intrigued by this rotation idea.

Yeah. The biggest benefit to rotating shoes is that it makes them last longer when you give them a day or two to decompress and dry out between workouts. But also, yeah, I wear lighter shoes (usually NB890) for speed/quality workouts, but sometimes I'll wear "more" shoe (my Wave Precisions, for example) for longer runs.

Interesting that you wear lighter shoes for speed workouts. Wouldn't there be a benefit to doing speedwork in heavier shoes?I rotate 2 pairs of the same shoes (Asics Gel Cumulus) for all workouts. I'll wear flats (Asics Gel Tarther) for 5K racing or Brooks Cascadias for trails.

 

[Sand]

Got me some new electric blue Mizuno Wave Precision 13s yesterday

You'll have to let me know how you like 'em. I've got a pair of the 12s in my rotation right now.

You have a rotation of different type shoes? Do you use different types for different paces and distances?I've always stuck with one pair that I wear out then buy a replacement. I'm intrigued by this rotation idea.

Yeah. The biggest benefit to rotating shoes is that it makes them last longer when you give them a day or two to decompress and dry out between workouts. But also, yeah, I wear lighter shoes (usually NB890) for speed/quality workouts, but sometimes I'll wear "more" shoe (my Wave Precisions, for example) for longer runs.

I've heard your squishy shoe stories, so you probably need the 2-3 days to dry them out!

In all seriousness - PEET shoe dryer. Best ancillary running purchase ever.

 

[gruecd]

In all seriousness - PEET shoe dryer. Best ancillary running purchase ever.

Just got done running 5 miles in the middle of a snowstorm (see pics on Facebook). Shoes are currently on the dryer!

 

[Juxtatarot]

Got me some new electric blue Mizuno Wave Precision 13s yesterday

You'll have to let me know how you like 'em. I've got a pair of the 12s in my rotation right now.

You have a rotation of different type shoes? Do you use different types for different paces and distances?I've always stuck with one pair that I wear out then buy a replacement. I'm intrigued by this rotation idea.

Yeah. The biggest benefit to rotating shoes is that it makes them last longer when you give them a day or two to decompress and dry out between workouts. But also, yeah, I wear lighter shoes (usually NB890) for speed/quality workouts, but sometimes I'll wear "more" shoe (my Wave Precisions, for example) for longer runs.

I've heard your squishy shoe stories, so you probably need the 2-3 days to dry them out!

In all seriousness - PEET shoe dryer. Best ancillary running purchase ever.

It's funny. Most people would think running is a rather inexpensive hobby but there are SO many ways to spend money on it!

 

[beer 302]

Got me some new electric blue Mizuno Wave Precision 13s yesterday

You'll have to let me know how you like 'em. I've got a pair of the 12s in my rotation right now.

You have a rotation of different type shoes? Do you use different types for different paces and distances?I've always stuck with one pair that I wear out then buy a replacement. I'm intrigued by this rotation idea.

Yeah. The biggest benefit to rotating shoes is that it makes them last longer when you give them a day or two to decompress and dry out between workouts. But also, yeah, I wear lighter shoes (usually NB890) for speed/quality workouts, but sometimes I'll wear "more" shoe (my Wave Precisions, for example) for longer runs.

I've heard your squishy shoe stories, so you probably need the 2-3 days to dry them out!

In all seriousness - PEET shoe dryer. Best ancillary running purchase ever.

It's funny. Most people would think running is a rather inexpensive hobby but there are SO many ways to spend money on it!

No kidding, looking at another $100 for shoes, $300 for a HR monitor and I haven't bought clothes for about a year so at some point all that tech crap. Wife is ready to kill me now for what I spend on the "hobby"

 

[Ned]

Got me some new electric blue Mizuno Wave Precision 13s yesterday

You'll have to let me know how you like 'em. I've got a pair of the 12s in my rotation right now.

You have a rotation of different type shoes? Do you use different types for different paces and distances?I've always stuck with one pair that I wear out then buy a replacement. I'm intrigued by this rotation idea.

Yeah. The biggest benefit to rotating shoes is that it makes them last longer when you give them a day or two to decompress and dry out between workouts. But also, yeah, I wear lighter shoes (usually NB890) for speed/quality workouts, but sometimes I'll wear "more" shoe (my Wave Precisions, for example) for longer runs.

I've heard your squishy shoe stories, so you probably need the 2-3 days to dry them out!

In all seriousness - PEET shoe dryer. Best ancillary running purchase ever.

It's funny. Most people would think running is a rather inexpensive hobby but there are SO many ways to spend money on it!

No kidding, looking at another $100 for shoes, $300 for a HR monitor and I haven't bought clothes for about a year so at some point all that tech crap. Wife is ready to kill me now for what I spend on the "hobby"

If you know the type and size you want, go to amazon or runningwarehouse to get your shoes.

 

[Sand]

No kidding, looking at another $100 for shoes, $300 for a HR monitor and I haven't bought clothes for about a year so at some point all that tech crap. Wife is ready to kill me now for what I spend on the "hobby"

Well at least the tech shirts come from the ridiculous amount you spend on races. I need the shoe dryer today. 7 mile run in 75/75 weather (and 15-20mph winds) at the hotel I am in. I was absolutely drenched by the time I got back. Shoes are getting the hair dryer treatment. Works, but it stinks...

 

[Hang 10]

Couple things...You guys ever work on your stride rate? If so, how?Also, ever read anything about optimal weight for running? I'm probably five to ten pounds heavier than my racing weight last year. I'm trying to figure out a sweet spot because I'm don't really have much fat to lose but always wonder what weight would get the best results.

 

[koby925]

Couple things...You guys ever work on your stride rate? If so, how?Also, ever read anything about optimal weight for running? I'm probably five to ten pounds heavier than my racing weight last year. I'm trying to figure out a sweet spot because I'm don't really have much fat to lose but always wonder what weight would get the best results.

We kind of touched on the weight thing, but in summary, I don't know if there is an optimal weight. It depends on your body type. For example, Jux and I are about the same height and we run similar paces. But I have a good 35 pounds on him or more depending on my weight. If I lost too much, I'd be running slower. If I weighed what Jux did I'd probably be in a hospital for extreme lack of nourishment On the other hand, if Jux weighed what I did, he'd probably have a huge belly and give up running. I think each person probably has about a 5-8 pound personal sweet spot.

 

[Juxtatarot]

Couple things...

You guys ever work on your stride rate? If so, how?

Also, ever read anything about optimal weight for running? I'm probably five to ten pounds heavier than my racing weight last year. I'm trying to figure out a sweet spot because I'm don't really have much fat to lose but always wonder what weight would get the best results.

We kind of touched on the weight thing, but in summary, I don't know if there is an optimal weight. It depends on your body type. For example, Jux and I are about the same height and we run similar paces. But I have a good 35 pounds on him or more depending on my weight. If I lost too much, I'd be running slower. If I weighed what Jux did I'd probably be in a hospital for extreme lack of nourishment On the other hand, if Jux weighed what I did, he'd probably have a huge belly and give up running. I think each person probably has about a 5-8 pound personal sweet spot.

100% true.

 

[SteelCurtain]

Interesting blog posting about running in the cold

I found this comment particularly compelling --> "you will see that the performance declines from 50 to 0 degrees are nearly identical to the performance declines from 50 to 100 degrees. An 8:30 runner could expect almost equal effects of temperature on performance at 100 degrees and 0 degrees. We all knew heat was a killer for running pace, but I, for one, did not know that cold could have an equal effect."

 

[2Young2BBald]

Couple things...You guys ever work on your stride rate? If so, how?Also, ever read anything about optimal weight for running? I'm probably five to ten pounds heavier than my racing weight last year. I'm trying to figure out a sweet spot because I'm don't really have much fat to lose but always wonder what weight would get the best results.

I was just at a running clinic with my son the night before last and they covered this. The guy leading the clinic stated that the optimum cadence is around 180 stride (steps) per/min (which seems insane, but I admit I have never counted my strides). His take was that the only way to increase cadence was to do so on the treadmill using a metronome or similar device setting a bpm/cadence to follow at target speed. This has the potential to completely #### with my head so I doubt I'll be trying it.One of the biggest things that was covered in the clinic, in relation to avoiding injures, was just how important core strengths is. They showed video of how a weak core can place the hips out of proper alignment leading to poor form (and stress on the knees, tibia, ITB, etc). Highlighted here was analysis done on trail runners that showed, in general, that trial runners suffer fewer running (cumulative/repetitive trauma) related injuries than strictly trail runners. Obviously this does not include trail specific injuries like falls, sprains and twists. The thought is that the stability needed to trail run both strengthens the core and teaches the body proper stability and balance leading to proper run positioning. Not like I need an excuse to trail run more but I like this line of thinking (and will continue to look for way to do more core work).No runs yet this week, but a couple of really nice swims. 2,500 yards Monday night in two sets; 1,500 and 1,000 respectively and 2,500 last night in a single set.

 

[IvanKaramazov]

Interesting blog posting about running in the cold

I found this comment particularly compelling --> "you will see that the performance declines from 50 to 0 degrees are nearly identical to the performance declines from 50 to 100 degrees. An 8:30 runner could expect almost equal effects of temperature on performance at 100 degrees and 0 degrees. We all knew heat was a killer for running pace, but I, for one, did not know that cold could have an equal effect."

I agree that super-cold temps reduce performance, but I don't think I agree about the rest. At least for me, I doubt I experience any drop-off at all when it goes from 50 to 30, whereas running does get noticeably harder when it goes from 50 to 70. That's just anecdotal based on my own observation though.(Also, part of the reason why it's harder to nail down a strong pace in sub-zero temps is because you're carrying a couple of extra pounds of clothing, much of which also reduces your range of motion).

Edit: Our high today is -7 with wind chills approaching -40, so this is a good day for a SDO.

 

[tri-man 47]

Couple things...You guys ever work on your stride rate? If so, how?Also, ever read anything about optimal weight for running? I'm probably five to ten pounds heavier than my racing weight last year. I'm trying to figure out a sweet spot because I'm don't really have much fat to lose but always wonder what weight would get the best results.

I was just at a running clinic with my son the night before last and they covered this. The guy leading the clinic stated that the optimum cadence is around 180 stride (steps) per/min (which seems insane, but I admit I have never counted my strides). His take was that the only way to increase cadence was to do so on the treadmill using a metronome or similar device setting a bpm/cadence to follow at target speed. This has the potential to completely #### with my head so I doubt I'll be trying it.One of the biggest things that was covered in the clinic, in relation to avoiding injures, was just how important core strengths is. They showed video of how a weak core can place the hips out of proper alignment leading to poor form (and stress on the knees, tibia, ITB, etc). Highlighted here was analysis done on trail runners that showed, in general, that trial runners suffer fewer running (cumulative/repetitive trauma) related injuries than strictly trail runners. Obviously this does not include trail specific injuries like falls, sprains and twists. The thought is that the stability needed to trail run both strengthens the core and teaches the body proper stability and balance leading to proper run positioning. Not like I need an excuse to trail run more but I like this line of thinking (and will continue to look for way to do more core work).

Interesting! I'm always a fan of the 'build the core' logic. I believe the stability issues with trail running also benefit the feet and ankles, which do a fair amount of twisting and turning. Add in winter trails, and you can get turned sideways with the ruts that occur in the snow and ice. Good times; good training. Very cool to be at a running clinic with R. I hope you two have many years of shared experiences. You're going to be a wreck when he goes off to college (cushioned only a little that he'll be the second).

 

[gruecd]

Interesting blog posting about running in the cold

I found this comment particularly compelling --> "you will see that the performance declines from 50 to 0 degrees are nearly identical to the performance declines from 50 to 100 degrees. An 8:30 runner could expect almost equal effects of temperature on performance at 100 degrees and 0 degrees. We all knew heat was a killer for running pace, but I, for one, did not know that cold could have an equal effect."

Disagree 100%

 

[Sand]

Interesting blog posting about running in the cold

I found this comment particularly compelling --> "you will see that the performance declines from 50 to 0 degrees are nearly identical to the performance declines from 50 to 100 degrees. An 8:30 runner could expect almost equal effects of temperature on performance at 100 degrees and 0 degrees. We all knew heat was a killer for running pace, but I, for one, did not know that cold could have an equal effect."

Disagree 100%

Or in other words, bull####. IMO the sweet spot is 40, with very little dropoff until you get below 20.

 

[Hang 10]

Couple things...You guys ever work on your stride rate? If so, how?Also, ever read anything about optimal weight for running? I'm probably five to ten pounds heavier than my racing weight last year. I'm trying to figure out a sweet spot because I'm don't really have much fat to lose but always wonder what weight would get the best results.

I was just at a running clinic with my son the night before last and they covered this. The guy leading the clinic stated that the optimum cadence is around 180 stride (steps) per/min (which seems insane, but I admit I have never counted my strides). His take was that the only way to increase cadence was to do so on the treadmill using a metronome or similar device setting a bpm/cadence to follow at target speed. This has the potential to completely #### with my head so I doubt I'll be trying it.One of the biggest things that was covered in the clinic, in relation to avoiding injures, was just how important core strengths is. They showed video of how a weak core can place the hips out of proper alignment leading to poor form (and stress on the knees, tibia, ITB, etc). Highlighted here was analysis done on trail runners that showed, in general, that trial runners suffer fewer running (cumulative/repetitive trauma) related injuries than strictly trail runners. Obviously this does not include trail specific injuries like falls, sprains and twists. The thought is that the stability needed to trail run both strengthens the core and teaches the body proper stability and balance leading to proper run positioning. Not like I need an excuse to trail run more but I like this line of thinking (and will continue to look for way to do more core work).No runs yet this week, but a couple of really nice swims. 2,500 yards Monday night in two sets; 1,500 and 1,000 respectively and 2,500 last night in a single set.

Yeah, the thought of really working on how many steps I put down in minute sounds like a mind####. Not sure I'm ready for that yet.Lunchtime workout...I was supposed to 5 MT miles but seems I went a bit too hard. I think I'm still trying to run at last years pace when it comes to intervals and tempo work. So anyways...I had a 6:45 pace in my head and that's what I set out to do... in spite of the 20 to 25 mph swirling side wind.Mile 1 - 6:33Mile 2 - 6:49Mile 3 - 6:51Mile 4 - 6:54Mile 5 - 6:581.3 miles cooldown.I SHOULD have slowed down when the wind was right in my face but I was just too ####ing stubborn and pushed harder. That wind broke me down at the end and I about puked. Good stuff. Whose hungry?

 

[SFBayDuck]

Did a modified time trial today to try and lock down my Lactate Threshold HR. The middle three miles I ran as hard as I could knowing the distance I was going to cover. I think I did a pretty solid job of pushing the effort level consistently for those three miles.1 mile warmup flat road1 mile fire road and onto singletrack, beginning with a hill 1 mile mostly singletrack1 mile on fire road, back down the hill 1 mile cool down flat roadMy pace/HR10:27/14310:22/15810:25/1657:51!/168 10:12/155My thinking is that miles 3 and 4 should probably be about my LT - so call it 167. Thoughts?For additional reference, the maximum I reached during this run was 175, hit that a few times. And my normal MAF runs are at 141. And <gundy>I'm a man, I'm 40</gundy> years old.

 

[SFBayDuck]

Couple things...You guys ever work on your stride rate? If so, how?Also, ever read anything about optimal weight for running? I'm probably five to ten pounds heavier than my racing weight last year. I'm trying to figure out a sweet spot because I'm don't really have much fat to lose but always wonder what weight would get the best results.

I was just at a running clinic with my son the night before last and they covered this. The guy leading the clinic stated that the optimum cadence is around 180 stride (steps) per/min (which seems insane, but I admit I have never counted my strides). His take was that the only way to increase cadence was to do so on the treadmill using a metronome or similar device setting a bpm/cadence to follow at target speed. This has the potential to completely #### with my head so I doubt I'll be trying it.

I asked about this here a month or so ago, didn't seem like anyone spent too much time focusing on stride rate. I've heard the 180 as well, and I'm closer to 160 the few times I've counted. I downloaded a few podcasts designed to match stride rate, but haven't tried them out yet.

 

[2Young2BBald]

Couple things...You guys ever work on your stride rate? If so, how?Also, ever read anything about optimal weight for running? I'm probably five to ten pounds heavier than my racing weight last year. I'm trying to figure out a sweet spot because I'm don't really have much fat to lose but always wonder what weight would get the best results.

I was just at a running clinic with my son the night before last and they covered this. The guy leading the clinic stated that the optimum cadence is around 180 stride (steps) per/min (which seems insane, but I admit I have never counted my strides). His take was that the only way to increase cadence was to do so on the treadmill using a metronome or similar device setting a bpm/cadence to follow at target speed. This has the potential to completely #### with my head so I doubt I'll be trying it.One of the biggest things that was covered in the clinic, in relation to avoiding injures, was just how important core strengths is. They showed video of how a weak core can place the hips out of proper alignment leading to poor form (and stress on the knees, tibia, ITB, etc). Highlighted here was analysis done on trail runners that showed, in general, that trial runners suffer fewer running (cumulative/repetitive trauma) related injuries than strictly trail runners. Obviously this does not include trail specific injuries like falls, sprains and twists. The thought is that the stability needed to trail run both strengthens the core and teaches the body proper stability and balance leading to proper run positioning. Not like I need an excuse to trail run more but I like this line of thinking (and will continue to look for way to do more core work).

Interesting! I'm always a fan of the 'build the core' logic. I believe the stability issues with trail running also benefit the feet and ankles, which do a fair amount of twisting and turning. Add in winter trails, and you can get turned sideways with the ruts that occur in the snow and ice. Good times; good training. Very cool to be at a running clinic with R. I hope you two have many years of shared experiences. You're going to be a wreck when he goes off to college (cushioned only a little that he'll be the second).

More than you know. At the onset of the core discussion, he looks over at me, slaps his belly and says "already got this covered with the 6-pack". Something you would have dug, was some super slow motion analysis if Ryan Hall's stride. What they showed, was how he ever so slightly adjusts his stride each step to try and land perfect. I checked YouTube and it was pulled from this video. Reminded me a lot of your late race preaching about how you focus on form.

 

[Ned]

I was just at a running clinic with my son the night before last and they covered this. The guy leading the clinic stated that the optimum cadence is around 180 stride (steps) per/min (which seems insane, but I admit I have never counted my strides). His take was that the only way to increase cadence was to do so on the treadmill using a metronome or similar device setting a bpm/cadence to follow at target speed. This has the potential to completely #### with my head so I doubt I'll be trying it.

I am skeptical of any sort of one size fits all rule. My watch tracks cadence and the only time I hit 180 is in 5K-10K type of effort. Anything less and I'm in the mid 160s. I can't fathom trying to keep a 180 cadence on a LR. I would love to see some real science behind why 180 is the magic number for every human being on the planet.

 

[beer 302]

Or in other words, bull####. IMO the sweet spot is 40, with very little dropoff until you get below 20.

The last few days have proven this out here. Monday was mid 40's and felt great, Tues-Wed were in 60's and i sweat like a pig. Wasn't miserable but it sure felt better in the cooler weather and for me, from 40 to 25 is very little difference.On strides - I messed with this once last year when I was still taking it all in. Basically set your watch for a minute and count the strides of one foot, multiple by two, WA LA. Something along those lines. I think mine was int he 150-160 range, 170's were sprints for me then. I would hope it closer to 180 now but it didn't really make much of a difference to what I was doing then. Not sure it would now either, come to think of it.BTW, anyone that didn't see the yellow abominable snowman (gruetron) in Wisconsin yesterday missed a treat. Looked like a fun run big guy

 

[Ned]

Did a modified time trial today to try and lock down my Lactate Threshold HR. The middle three miles I ran as hard as I could knowing the distance I was going to cover. I think I did a pretty solid job of pushing the effort level consistently for those three miles.1 mile warmup flat road1 mile fire road and onto singletrack, beginning with a hill 1 mile mostly singletrack1 mile on fire road, back down the hill 1 mile cool down flat roadMy pace/HR10:27/14310:22/15810:25/1657:51!/168 10:12/155My thinking is that miles 3 and 4 should probably be about my LT - so call it 167. Thoughts?For additional reference, the maximum I reached during this run was 175, hit that a few times. And my normal MAF runs are at 141. And <gundy>I'm a man, I'm 40</gundy> years old.

Were you about to puke and/or die when you hit 175? If no, then you still got room to run on that mHR. I'd wager a guess that it's around 185.

 

[BassNBrew]

Did a modified time trial today to try and lock down my Lactate Threshold HR. The middle three miles I ran as hard as I could knowing the distance I was going to cover. I think I did a pretty solid job of pushing the effort level consistently for those three miles.1 mile warmup flat road1 mile fire road and onto singletrack, beginning with a hill 1 mile mostly singletrack1 mile on fire road, back down the hill 1 mile cool down flat roadMy pace/HR10:27/14310:22/15810:25/1657:51!/168 10:12/155My thinking is that miles 3 and 4 should probably be about my LT - so call it 167. Thoughts?For additional reference, the maximum I reached during this run was 175, hit that a few times. And my normal MAF runs are at 141. And <gundy>I'm a man, I'm 40</gundy> years old.

I'm 46. My max hr is 182-185. Tested lacate threshold is 167.You're probably close (maybe a bit low), but I think you would be better off finding a flat hard top to attempt this. That run had a little too much elevation change and even a fire road requires some concentration. Your paces and hr should be near indentical over the run.

 

[SFBayDuck]

Were you about to puke and/or die when you hit 175? If no, then you still got room to run on that mHR. I'd wager a guess that it's around 185.

No, hard to breathe, but not puke/die. Of course I wasn't trying to hit my mHR, but find my LT. FYI, the highest HR I've had on any run in the past 12 months is 174 (4th of 4 hard hill repeats), so it's probably a little low but getting close.

I'm 46. My max hr is 182-185. Tested lacate threshold is 167.You're probably close (maybe a bit low), but I think you would be better off finding a flat hard top to attempt this. That run had a little too much elevation change and even a fire road requires some concentration. Your paces and hr should be near indentical over the run.

Dammit, I don't want to find flat hard top! But I may have to try that soon anyway to see if I get a different result.

 

[Miscellaneous]

Did a fast 5k at lunch (75 degrees), to hit 51 miles for January. That includes being sick for 5 days, and "starting slow"... Good start. Next goal: surpass January in fewer days.

 

[tri-man 47]

some super slow motion analysis of Ryan Hall's stride. What they showed, was how he ever so slightly adjusts his stride each step to try and land perfect. I checked YouTube and it was pulled from this video.

Runners' pron.

 

[gruecd]

First tempo run in a loooooong time was a success. 2 miles up, 4 at tempo (slow end) at 6:40, and 3 down. Overall average 7:34/mile. I did it on the dreadmill, so I was a sweaty mess. Tempo portion actually felt OK. Probably could've gone a tad faster...

Look out, jux. I'm coming for ya...

 

[mr. furley]

In all seriousness - PEET shoe dryer. Best ancillary running purchase ever.

Just got done running 5 miles in the middle of a snowstorm (see pics on Facebook). Shoes are currently on the dryer!

i did 4.5 in that mess yesterday. #### was that rough. so slippery the whole time. my legs were fried at the end.

 

[gruecd]

In all seriousness - PEET shoe dryer. Best ancillary running purchase ever.

Just got done running 5 miles in the middle of a snowstorm (see pics on Facebook). Shoes are currently on the dryer!

i did 4.5 in that mess yesterday. #### was that rough. so slippery the whole time. my legs were fried at the end.

Yeah, I was high-stepping through 6" of snow half the time.

 

[Juxtatarot]

First tempo run in a loooooong time was a success. 2 miles up, 4 at tempo (slow end) at 6:40, and 3 down. Overall average 7:34/mile. I did it on the dreadmill, so I was a sweaty mess. Tempo portion actually felt OK. Probably could've gone a tad faster...

Look out, jux. I'm coming for ya...

Nice! I have an 11/6 tempo run scheduled for tomorrow night. Temperature forecasted to be 12 degrees, so I'll be on the treadmill too. I'll make sure to set it below 6:40 each mile.

 

[IvanKaramazov]

Edit: Our high today is -7 with wind chills approaching -40, so this is a good day for a SDO.

Rather than my usual late-morning trip to the gym, I went out to lunch and picked up a bottle of vodka at the liquor store instead. Part of me wanted to just stay in the office all day, but I figured it was worth going out just to start my truck and drive it around a little if nothing else. Well, when I left a little before 5:00, my vodka actually little ice crystals floating around in it and was kind of sludgy when I poured myself a little after I got home. When a bottle of 80-proof liquor comes close to freezing in your vehicle, you know it was damn cold that day.

 

[BassNBrew]

Sand - I finally got in.

 

[parasaurolophus]

First tempo run in a loooooong time was a success. 2 miles up, 4 at tempo (slow end) at 6:40, and 3 down. Overall average 7:34/mile. I did it on the dreadmill, so I was a sweaty mess. Tempo portion actually felt OK. Probably could've gone a tad faster...

Look out, jux. I'm coming for ya...

I have had to start wearing sweat bands just above my elbows as they have become dripping faucets for me lately. I can actually feel the sweat titrate down the back of my arm and drip off my elbow. It is the weirdest thing.

 

[gruecd]

First tempo run in a loooooong time was a success. 2 miles up, 4 at tempo (slow end) at 6:40, and 3 down. Overall average 7:34/mile. I did it on the dreadmill, so I was a sweaty mess. Tempo portion actually felt OK. Probably could've gone a tad faster...

Look out, jux. I'm coming for ya...

I have had to start wearing sweat bands just above my elbows as they have become dripping faucets for me lately. I can actually feel the sweat titrate down the back of my arm and drip off my elbow. It is the weirdest thing.

I don't wear sweat bands, but I know the feeling.Did 6am hot yoga this morning, and I've got a 5-mile recovery run this afternoon. Another hot yoga class and 17 miles on tap for tomorrow, and then a much-anticipated SRD on Sunday.

 

[Prince Myshkin]

ran 3 times in the past 5 days...sunday - 18 degrees, tuesday - 70 degrees, thursday - 22 degrees. craziest temp swing i can remember! from 4 layers of clothing to shorts and a tee to back to 4 layers. strange that i think i enjoyed running in the 20 degree weather more than the 70!i'm also loving the zensah calf sleeves i just got. i really struggle with shin splints, but i can tell a big difference after just a couple of days. i think i remember reading in here that some of you guys use them. anybody have any tips for taking care of them? (how often do you wash them? hand wash or in the machine? ect.)

 

[gruecd]

Nice! I have an 11/6 tempo run scheduled for tomorrow night. Temperature forecasted to be 12 degrees, so I'll be on the treadmill too. I'll make sure to set it below 6:40 each mile.

I'd hope so; you're on Week 8, and I'm on Week 2....you've got a 6-week head start on me!

 

[gruecd]

i'm also loving the zensah calf sleeves i just got. i really struggle with shin splints, but i can tell a big difference after just a couple of days. i think i remember reading in here that some of you guys use them. anybody have any tips for taking care of them? (how often do you wash them? hand wash or in the machine? ect.)

I wash my sleeves after pretty much every use (although I really don't use mine that often). Machine wash, air dry.

 

[2Young2BBald]

ran 3 times in the past 5 days...sunday - 18 degrees, tuesday - 70 degrees, thursday - 22 degrees. craziest temp swing i can remember! from 4 layers of clothing to shorts and a tee to back to 4 layers. strange that i think i enjoyed running in the 20 degree weather more than the 70!i'm also loving the zensah calf sleeves i just got. i really struggle with shin splints, but i can tell a big difference after just a couple of days. i think i remember reading in here that some of you guys use them. anybody have any tips for taking care of them? (how often do you wash them? hand wash or in the machine? ect.)

I wear 2XUs (as they are swimmable for tris) and my son wears zensahs. The sleeves typically get washed once a week or so (about every three or four workouts), machine wash and line dry. The zensahs seem to hold up better than the 2XUs.

 

[koby925]

I wash my 2XUs when they start to smell Probably about every week to 10 days. And I have 2 pairs I rotate. Machine wash and stick on top of the washer dry.

 

[BassNBrew]

Sand - I finally got in.

I see you made it too. I don't remember PSL's name to check. Took about 2.5 hours to get through that abortion of a signup process.

 

[sho nuff]

ran 3 times in the past 5 days...sunday - 18 degrees, tuesday - 70 degrees, thursday - 22 degrees. craziest temp swing i can remember! from 4 layers of clothing to shorts and a tee to back to 4 layers. strange that i think i enjoyed running in the 20 degree weather more than the 70!i'm also loving the zensah calf sleeves i just got. i really struggle with shin splints, but i can tell a big difference after just a couple of days. i think i remember reading in here that some of you guys use them. anybody have any tips for taking care of them? (how often do you wash them? hand wash or in the machine? ect.)

Yeah...started a thread about that.Cooler last weekend...70s and tornadoes tuesday/wednesday overnight.Snow started last night...and now we have the kids home from school and 19 degrees with the windchill at 6.