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Thanks for the help. I own those for airplane use, but for running they just WON'T stay on my ears. I'm using them now while looking for my next pair and it is tremendously annoying. Leaning towards some Klipsch Image S4's that are on Slickdeals today. Also saw some recommendations for Shure e2c's and Sennheiser models. (I'm looking for something in-ear, preferable noise reducing or isolating.) Anyone use any of those?
7:00Thanks Wraith!
I'm usually right between stability and neutral+ shoes. I've had my gait checked a few times at running stores, and they flop between the two (I have between a high to average arch). From what I've read, the type of calf strains I have been getting are usually related to over-pronating, and stability shoes are supposed to assist in pronation = I'm thinking about trying more neutral shoes to see what it does. FWIW: Nimbus are a Neutral shoe, and I have had pretty good luck with them. I guess I'm just looking for a shoe that I can try harder in, without getting injured. The Vomero suggestion by BnB has been intriguing, I'm just a bit worried about them being too "cushy" = less response (as I am with the Reebok Zigtech's). IF they aren't too cushy for BnB though, I'd doubt they would be for me
I haven't worn Asics 21XX (stability) in a LONG time, but did like them back in the day. This would be going counter to what my mindset has been (= less stability, more cushioning), but might be the way I need to go. I had success with the Kayano's (= no injury) and they are stability plus; I just didn't like how quickly they wore down. I feel like my 4 year old at ToysRus = so many choices, but no clue what to pick. I'm looking at the 2150 now, and am curious why the 2150 (newer version), is less expensive than the 2140 (older version). This makes no sense?
Give 'em HELL Grue!!!!!!! We'll all beon Monday!
Super excited to watch online!
Good luck gru.
45° at the start, 50° at the finish. NNW winds at 13-14MPH, which will be a crosswind at the start and a bit of a tailwind towards the end. Slight chance of rain (25%) all morning.I honestly wouldn't mind it a little bit cooler, but I'm not gonna complain. Pretty good forecast.
Good luck brother!!45° at the start, 50° at the finish. NNW winds at 13-14MPH, which will be a crosswind at the start and a bit of a tailwind towards the end. Slight chance of rain (25%) all morning.I honestly wouldn't mind it a little bit cooler, but I'm not gonna complain. Pretty good forecast.
No worries! I'll be very interested to hear any feedback you have about the suggested paces and/or the program workouts (if you use them).
Pretty self-explanatory. You need them to recover so that you can do your hard workouts hard. Recovery is what you're getting out of it.
Basically, that's it - you need to give your body time to recover after a hard workout so you reduce the potential for injury and prepare for your next hard workout. Low intensity, active recovery workouts have been shown to reduce accumulated lactic acid and speed muscle recovery more effectively than complete rest/inactivity. Plus it's generally a lot less boring! Conversely, if you go too hard, you're undermining the intended benefits of the active recovery, and setting yourself up for a breakdown. ETA: if jogging isn't working for you, maybe try biking or some other activity!
Let's say you do a hard workout on Monday (intervals, tempo run, pace run, long run). On Tuesday, you might do a "recovery run" that's both short and slow. So yeah, a recovery run might be a little shorter than your "base" distance but you might be dloing it at your "long run" pace, so it's going to feel like you're walking and you'll hardly have broken a sweat when you're finished. Normally, short + slow = junk miles. In this case, though, you're running on muscles that are pre-fatigued from Monday's workout, so they're actually getting more work than it might seem. Plus, you get all the stiffness and soreness out of your legs by working them a little. And since you're going easy, there's little injury risk. I don't do a lot of these because I only run four days a week anyway, so I have lots of built-in SDOs. But if you were running 5-6 times a week, having one of those runs scheduled as a recovery run makes a lot of sense.
Good Luck Gruecd. Have a great weekend!
That's an AWESOME Duo Distance!!!!!!!!!!!! Great to have that much weight (no pun intended Big Guy) on the bike portion
Everybody above did a good job nailing this one but I'll add one more benefit:Typically, the recovery run is done at a heart rate that's 60-70% of your maximum heart rate. Studies have shown that working out in this "zone" is the most efficent fat-burning workout that you can do. It's always good for your general fitness level to have some runs in this heart rate level.The_Man said:
Thanks to everyone for all the knowledge! My birthday is two weeks from today and I'm getting a Garmin 305. Really looking forward to getting some hard info about what my heart rate is and having that shape my workouts.
This is something I've always struggled to grasp. How is working less hard burning more calories? Or is burning fat different than burning calories? I just don't get it to be honest.
What I read is that when you're working out in shorter, more intense workouts, you're just burning the stored carbohydrates in your body. When they're gone, you're done, and the fat remains untouched.In the longer duration, less intense workouts, the body slowly burns the carbos and then begins tapping into the fat stores. I've heard that you should think of carbos as kindling and fat as the log. Without burning some kindling, the log never ignites. But burn up all the kindling too fast, and it burns out before the log catches fire.So instead, a longer steadier burn of the kindling eventually ignites the log, and causes it to burn.
My favorite toy. Also, go and download Topofusion - the demo version is all you really need. Love that software package.I hope once you get "hard info" about your heart rate you find it is somewhere between 0 and 250. Report back.
Great analogy ...thanks! We all have plenty of 'fat' stores, so when we keep it slow (keep it aerobic), we can burn fat for a long time.---50 minute swim yesterday. Very crowded pool, so it was a lot of forced practice at sighting and dodging bodies. Took today off from work, so went back to the pool again early for 70 minutes (with a late 2,200 yard set), then went out at noon to a forest preserve for a bike/run brick. Ended up doing a very strong, non-stop 2 hrs, 10 minutes on the bike, then a 4 mile run. Strong winds (20-25 mph) beat me up on the bike, so I shortened the length 'cause I was just hosed. Avg pace was about 18.7 mph. But then the run felt surprisingly comfortable. Creeps me out to know that this was a near 3 hour workout, but my 1/2-IM will be about 6 hours.
I'll call BS. I think you're gonna finish in the low 5s. Like 5:15-20.---
That is excellent, THANKS!! That spotting stroke is something I need to practice. I cannot even come close to maintaining my stroke and momentum like that while trying to spot buoys. Like others, it was time to look in to new shoes. My last two pairs were Brooks Glycerines. When I went to my shop a week ago, they didn't have the new ones (#8), so I had them ship a pair over from another store. While there, I also tried on last year's and this years Asics Gel Nimbus as I had gone though 5 pairs of these before the #9s trashed the tops of my feet (which is was caused me to switch to Brooks in the first place). Yesterday, the Glycerines came in and I was able to try on all 3 at the same time. I ended up buying the Brooks. They have stiffened up the heel a bit from my last pair and added what feels like a bit more roll to the front of the shoe. There is also something changed that adds a nice feel in the balls of the feet. I was very close to buying last years Gel Nimbus based on overall feel, but it also felt like they we rolling my feet outward on each step. This year's felt horrible. My heel was slipping, and had the lousy feel on the tops of my feet again (although, it was the best looking shoe of the three).
Go get em !!!!!!!!!!!We will be watching
Looking at my runs my max heart rate has been 180. Is that good? How do I calculate what 60%-70% of that is?Thanks
One of the best things I ever bought.
Great analogy. I now understand it.
Well, it turns out not only can I still run 17 miles, but apparently I can do it faster than I ever could before... 9:00s for the first 8 miles8:49s next 8 miles8:22 last mile 17 miles, 2:31:04 (8:53/mile), 159bpm aveMy hamstrings were pretty spent at the end (I'm really tired of saying that...) but my HR and energy level were still good. The last time I ran 17 miles in sub-9s was 2003 (8:56s). :flex: Looking forward to the race report from BnB...
Nice run.Do you do any particular exercises/stretches for your hamstrings? Mine are sort of touch-and-go all the time as well and I'm always looking for ideas of what I can do to keep them in better shape. For the past month or so, I've been doing the post-run stretch where you lay on your back, pull one knee up toward your chest, and extend your leg as far as possible, and that seems to give me a pretty good stretch but it's too early to say how much it really helps.
First off,
I have been meaning to post that you have been killing it early this year (glad we aren't going head up in Chicago this year). With the hammys, what are you taking/eating during your runs (or not taking/eating that you should)? And, once you get some food and drink in you post run, does the pain abate quick? Like it was discussed this week with the recovery run talk, the body is looking for fat to burn (slow burn or otherwise). The thighs have the most stored fat in the legs and it may just be you are emptying the tank. Also, you are probably not carbing up two days out like you would on a race weekend, so there is less in the tank to burn anyway. Now is the time to toy with you pre-race and in race routines. I'd play with this on your next longs runs to see if this changes things before you try and alter your stretching, etc.
) while watching the Wings lose & the Tigers win (would have rather had it the other way around 
). The Garmin had my average moving speed at 18 MPH, but I doubt that is anywhere near accurate as I don't feel I was riding that hard. Average cadence was above 80 and my heart rate stayed right around 120 to 125. It was a nice test to see if my backside could stand the saddle for 3 hours. It also told me I need more than 2 bottles of drink for that much time. I have been looking at a couple of aero-drink thingys, but it seems like they are all very expensive to fit my Vision bars. I also tested eats, having a 1/2 bag of Cliff Bloks at 50 minutes and a Hammer Gel at 2 hours. Other than a still sore left hip and a bit of a burn in my left knee, I am feeling strangely fine.
The yoga Downward Dog stretch is good for the hammies.Floppo -
That sounds like fun! Great race, man.---
Good news - 1st place in age group was accurate.I was mistaken about the splits though...Run 1: last year 18:06, this year 17:58Bike: last year 56:48, this year 56:01Run 2: last year 21:32, this year 21:28Kind of shocking as I thought I nailed the runs this year and struggled on the bike. Ended up with a 21.2 mph average on the bike (includes T1 time) which was good for the second best bike time out of 87 people.
I'm on Universalsports.com...am I reading it correct...they are charging $4.99 to watch it live?Yep, it'll be webcast live at Universal Sports. Depending on your cable provider, you might also have Universal Sports on TV.And I'll make sure I slouch a little bit in the start corral. Just for you.
I figured you would kill-it with those distances! Awesome race, and great AG win!!!!!!!!!!Waiting for my first Grue update
on Monday!
