Ran a 10k in June (4 Viewers)

[sho nuff]

4 mile run in the heat Saturday.

9 miles on the bike as the sun set yesterday.

Was out for about 15 this morning before it got too hot (was still about 75 and rising quick). About 3 miles into it...was getting a bit of water and putting it back into the cage on the bike. I look up and Im coming close to the path Im on...this is still inside my neighborhood and there is a step down at the end of the path. I reach for the brake, realize its the front break and I will be flipping if I pull it. I tap it a bit and head for the grass. Still ended up head over bars into the grass just before the sidewalk starts after the path. Nice little spill. Nothing too bad, but enough of a shock and quick scrape to my elbow and shoulder that I got up with a bit of cursing. Just then I hear an old voice say "are you ok?". Old lady on her deck saw and heard it all. I told her I was fine and apologized for my language. She just smiled and wanted to make sure I was ok. Feeling fine other than the scrape and the busted bar end. Checked the bike out. And kept going. About 2 miles later coming down a large hill where I usually get up to 30mph it did not feel right so I kept it to 20mph. Still everything looked fine so I pressed on knowing there were no more big downhills left til the end of the ride and Id take it easy through there. 2 miles later, the control was gone and I looked down and the back tire was almost flat.

So a 15 mile ride turned into about 7 and a 2.5 mile walk back to the house. Had a couple nice people ask if I wanted a ride back home...but figured I was out for exercise, I would get it all in.

New tire is on, new bar ends are on. Only thing hurt was my pride.

Other update...as of this weekend I have lost 30 lbs since starting all of this stuff in January. Down almost 2 pants sizes and needing to do some more shopping soon. But the weight is still coming down so I don't want to buy too much. The shirts I bought when I started running are mostly too big now. Pretty good feeling.

Rewarding myself tonight with wings and a spatchcocked chicken on the grill. A few beers.

Last night's reward was a marinated flank steak, grilled zucchini and mushrooms and margaritas the wife made.

 

[SteelCurtain]

sho nuff - Glad to hear you are okay and congrats on losing the weight! Enjoy the diet respite tonight.

Several of you guys had great races! Keep it up.

***MY UPDATE***

Did 8 hilly miles on Sunday morning in a very muggy 72 degrees at 8:43/mile pace.

Today, I did 6 miles in midday Northeast sun (probably upper 80's and very muggy) with the first 4 at 8:45/mile and the final two at a little faster than GMP (7:55/mile).

Happy Memorial Day. My thoughts are with those that made the ultimate sacrifice so we can have the freedoms to run, bike, swim, etc.

EDIT: to add the weather details.

 

[sho nuff]

sho nuff - Glad to hear you are okay and congrats on losing the weight! Enjoy the diet respite tonight.

Several of you guys had great races! Keep it up.

***MY UPDATE***

Did 8 hilly miles on Sunday morning in a very muggy 72 degrees at 8:43/mile pace.

Today, I did 6 miles with the first 4 at 8:45 and the final two at a little faster than GMP (7:55/mile).

Happy Memorial Day. My thoughts are with those that made the ultimate sacrifice so we can have the freedoms to run, bike, swim, etc.

Other than the beers...the food tonight is not really killing the diet.Grilled/smoked chicken and wings...broccoli. Still not too bad for me.

Last night's was great too without hurting the diet.

Now, the few drinks this weekend are definitely not in the diet usually...but hey...they sure taste good.

Time to crack a brew .

 

[Ned]

shonuff - huge congrats on thenYTD weight loss! That's what it's all about.

Floppo - I've read a few things on the weight savings and seems general rule of thumb is 1oz = I sec/mile. I'm hell on shoes so it will be interesting to see how the flats hold up. Being that I will do a few tempo runs in them to get used to them and then shelve them for races, I'm hoping to get some decent use out of them.

 

[tri-man 47]

Wow- nice work on the races guys- I've never gotten hardware once- or even close to it, so I'm pretty impressed with you lot.

Do you do tats? Maybe we could cut a deal ..--Good, hilly 7 miler @ 7:40/mile this morning up in Michigan. A friend joined my wife and I (and extended family) for the holiday weekend. She's a pastor from a small church 60 miles outside of Havana (traveled to the U.S. for a seminar; they're a partnership church with ours). Very interesting to be with an adult experiencing her very first parade (classic small town affair)! She was also fascinated by our cottage and just being on a lake, though she quickly fell in love with kayaking. First time seeing deer, eating pizza, eating green grapes ...

 

[Ned]

Wow- nice work on the races guys-

I've never gotten hardware once- or even close to it, so I'm pretty impressed with you lot.

Do you do tats? Maybe we could cut a deal ..--

Good, hilly 7 miler @ 7:40/mile this morning up in Michigan.

A friend joined my wife and I (and extended family) for the holiday weekend. She's a pastor from a small church 60 miles outside of Havana (traveled to the U.S. for a seminar; they're a partnership church with ours). Very interesting to be with an adult experiencing her very first parade (classic small town affair)! She was also fascinated by our cottage and just being on a lake, though she quickly fell in love with kayaking. First time seeing deer, eating pizza, eating green grapes ...

to the bolded. That must've been fun to see her experience those things.I woke up at 5am this morning to avoid the heat. I forgot how much I love the early morning. There's just something about the early calm as the sun comes up.

 

[IvanKaramazov]

Got in 6.2 miles on a golf course this morning. I thought about going further, but that can wait a couple of days. This course is way hillier than anything I'm accustomed to, which would be kind of cool if I was training for something and wanted to do hill repeats, but all I'm trying to do is get some recovery mileage in. I'm also not even close to acclimated to this kind of heat/humidity. Normally a 10K at this pace literally wouldn't even cause me to break a sweat, but instead I was drenched and dripping when I finished up, and I needed a semi-cold shower to get cooled off.

 

[Sundays Rule]

Trying my hand at a Spartan MudRace this weekend.

 

[Lehigh98]

I know I don't post much but just wanted to come in and mark the occasion of my first cortisone shot. Runner's knee after my half marathon last weekend and have a fun mud run 5K on a team with some old high school friends coming up on 5/21 so "I haven't got time for the pain".The Dr pretty much said, "well why don't we just do a shot?... hell, I like doing them." Didn't realize it was no big deal so figured I'd try it out. Suppose to be able to go back to running pain free tomorrow (as long as its not a meniscus tear in which case it will still hurt and it would have turned out to be a diagnostic shot).

Knee was still bothering me after the cortisone shot so they scheduled an MRI. I sheduled it for this past Monday because I was still going to do the Runamuck run and figured I should do the MRI after in case I screwed it up worse. Got the results yesterday and it actually showed 3 things:- IT Band Syndrome (which wasn't even bothering me)- Small "free edge" tear in the medial meniscus tear that wasn't a big deal evidently- The main thing was OCD "Osteochondral Defect" in the "weightbearing lateral femoral condyle probably related to remote trauma"Fortunately all of that is nothing major and he sentenced me to 6 weeks rest with partial credit for time served (almost 4 weeks with only 2 runs of about 3 mi each since the half).

I have recently started training. Always hated running, but now that I am out of college and less active, I felt that I needed to start. I am in sports medicine, so I thought I would comment to see if I could help somewhat.IT Band may not cause symptoms, but that can present symptoms later. Proper stretching helps with that.A small tear is not a problem if there is no locking and swelling. (Something that can happen with the OCD as well)OCD is more of a problem if symptoms continue to get worse after you rest. Articular cartilage does not have a good blood supply, so it won't heal very well. Also, considering it is in the weight bearing portion of the knee, it can get worse with increased running. What I would recommend while you are on the shelf and after the shot, is to get a sports medicine PT to look at your running gait. There could be something you can fix such as muscle toning, shoe inserts, change your running gait or a brace that you can wear to take the pressure off that particular spot.

Thanks ATC1! Have been away for a while and just checkling back on the thread. I'll ask my Dr about that and see if he can set something up.

 

[sho nuff]

Well...last night was going up to stretch a bit as I do most nights to keep a little flexibility in me.

Got the foam roller out for my calves (love that thing) and as I go to lift my behind off the ground, my right wrist twinges with pain. Cant push up on it. Guessing I used it to brace myself at some point during the bike fall. Not sure when. I don't notice it any other time...just when trying to support weight like that on it.

Probably nothing...just a little pain to deal with for now.

Was going to get out early for 3 miles this morning. But sleep felt better.

So either hitting the treadmill for it tonight...or going out in 80* and 65% humidity tonight at about 9.

 

[scoobygang]

I will be running a 10K in a little less than 2 weeks. And I haven't really been training for it. I've been focusing on other workouts and weight loss and have just started to do more than easy 10 minute/mile 3 mile runs. I can do a treadmill 5K, with hills varying up to 6.5 percent, in a bit less than 25 minutes. The course is almost totally flat, but it will be hotter than I am used to. I'm hoping to do it in under 54 minutes, which would be decent considering I weighed 290 lbs in December.

 

[ATC1]

Well...last night was going up to stretch a bit as I do most nights to keep a little flexibility in me.

Got the foam roller out for my calves (love that thing) and as I go to lift my behind off the ground, my right wrist twinges with pain. Cant push up on it. Guessing I used it to brace myself at some point during the bike fall. Not sure when. I don't notice it any other time...just when trying to support weight like that on it.

Probably nothing...just a little pain to deal with for now.

Was going to get out early for 3 miles this morning. But sleep felt better.

So either hitting the treadmill for it tonight...or going out in 80* and 65% humidity tonight at about 9.

Could be just a sprain. A little over the counter anti-inflammatory is no drug allergies, ice for 2 days then heat. but if it doesn't improve with a little rest and the pain is directly over the anatomical snuff box get it checked out.

The radius and scaphoid articulate deep to the snuffbox to form the basis of the wrist joint. In the event of a fall onto an outstretched hand, this is the area through which the brunt of the force will focus. This results in these two bones being the most often fractured of the wrist. In a case where there is localized tenderness within the snuffbox, knowledge of wrist anatomy leads to the speedy conclusion that the fracture is likely to be of the scaphoid. This is understandable as the scaphoid is a small, oddly shaped bone whose purpose is to facilitate mobility rather than confer stability to the wrist joint. In the event of inordinate application of force over the wrist, this small scaphoid is clearly likely to be the weak link. Interestingly, scaphoid fracture is one of the most frequent causes of medico-legal issues.

 

[tri-man 47]

I will be running a 10K in a little less than 2 weeks. And I haven't really been training for it. I've been focusing on other workouts and weight loss and have just started to do more than easy 10 minute/mile 3 mile runs. I can do a treadmill 5K, with hills varying up to 6.5 percent, in a bit less than 25 minutes. The course is almost totally flat, but it will be hotter than I am used to. I'm hoping to do it in under 54 minutes, which would be decent considering I weighed 290 lbs in December.

Neat! Hopefully the race environment will help you to keep moving along over the latter half. What's your weight down to? I find that the longer runs really start to burn off some calories.Sundays Rule - let us know how the MudRace goes. We love to read the race reports!

 

[scoobygang]

What's your weight down to? I find that the longer runs really start to burn off some calories.

I'm around 205 right now.

 

[SteelCurtain]

What's your weight down to? I find that the longer runs really start to burn off some calories.

I'm around 205 right now.

Wow! You've lost 85 pounds in 6 months? Congratulations!

 

[JFT Ben]

I'm balancing some good training with recovery and have been riding the line for a couple weeks now. Finished my second week of Insanity while running 20 miles and biking a single hard 50 miles last week, which left me pretty wrecked as I climbed out of it the last couple days. Did 11 hours of training last week, which has been the most in 5 years or more, and the biking I've done just the last couple weeks was probably pretty close to my mileage for most of last year which means I've been slacking for a while. It feels great to get back in the groove again.

I have my first race in the last 1.5 years this coming weekend, a fun local 10k that's half road/half Ice Age trail, then the following Saturday is a Beer Century bike ride with cycling friends (tour of breweries in the area) and I haven't ridden a 100 since 2005. Great start to 2011 season guys!

 

[ATC1]

I'm balancing some good training with recovery and have been riding the line for a couple weeks now. Finished my second week of Insanity while running 20 miles and biking a single hard 50 miles last week, which left me pretty wrecked as I climbed out of it the last couple days. Did 11 hours of training last week, which has been the most in 5 years or more, and the biking I've done just the last couple weeks was probably pretty close to my mileage for most of last year which means I've been slacking for a while. It feels great to get back in the groove again.

I have my first race in the last 1.5 years this coming weekend, a fun local 10k that's half road/half Ice Age trail, then the following Saturday is a Beer Century bike ride with cycling friends (tour of breweries in the area) and I haven't ridden a 100 since 2005. Great start to 2011 season guys!

I can think of a way to get most men on a bike now. Running maybe a little less dangerous though.

 

[BassNBrew]

What's your weight down to? I find that the longer runs really start to burn off some calories.

I'm around 205 right now.

Wow! You've lost 85 pounds in 6 months? Congratulations!

That's impressive. I've managed 2 pounds in the timeframe you've done 85. I guess I'm getting the boot off the show.

 

[FBG26]

What's your weight down to? I find that the longer runs really start to burn off some calories.

I'm around 205 right now.

Wow! You've lost 85 pounds in 6 months? Congratulations!

 

[IvanKaramazov]

What's your weight down to? I find that the longer runs really start to burn off some calories.

I'm around 205 right now.

Wow! You've lost 85 pounds in 6 months? Congratulations!

Congrats on the weight loss, and good luck in the 10K.

 

[BassNBrew]

Need some advice based on the numbers from today's 16 miler. Here are the mile splits

1 - 9:32 pace, 123 hr

2 - 9:33, 134

3 - 9:12, 142

4 - 9:13, 139

5 - 9:10, 136

6 - 9:03, 134

7 - 10:06, 142 nasty hills

8 - 9:45, 145

9 - 10:02, 148

10 - 10:00, 147

11 - 10:09, 145

12 - 11:08, 146 paused to take on water

13 - 10:35, 148

14 - 10:55, 150

15 - 10:11, 150

16 - 10:30, 149

Based on time/pacing, this is a pretty significant positive split. Based on hr it's a huge negetive split. Obviously I'd like to smooth out the pacing and want to avoid crashing during my marathon. That said, my early pacing while faster was in my zone one. Any slower and I wouldn't be receiving much training benefit. Temps were in the 70's and rising with pretty high humidity. I waited until mile 12 to take on fluid and fuel, but didn't feel like I was boinking. I doubt I could have done another mile today. Lost 7 lbs during the run. It had been 10 days since doing a run of significant length and more bike focus so my legs were very rested. Technically this was a make up run for last week.

My training software had this to say...

Mile 0-2: Maintaining training effect.

Mile 2-9: Improving training effect.

Mile 9-15: Highly improving training effect.

Mile 15-16: Over training.

This seems pretty much in line with how I felt.

Should I being starting out at 10:00 pace even though my hr would likely be below 120 and not providing much benefit? How much is this weather related and how much is it a fitness issue? I know that's a hard one to answer, but what would be your thoughts if you had similiar numbers.

 

[Ned]

Need some advice based on the numbers from today's 16 miler. Here are the mile splits

1 - 9:32 pace, 123 hr

2 - 9:33, 134

3 - 9:12, 142

4 - 9:13, 139

5 - 9:10, 136

6 - 9:03, 134

7 - 10:06, 142 nasty hills

8 - 9:45, 145

9 - 10:02, 148

10 - 10:00, 147

11 - 10:09, 145

12 - 11:08, 146 paused to take on water

13 - 10:35, 148

14 - 10:55, 150

15 - 10:11, 150

16 - 10:30, 149

Based on time/pacing, this is a pretty significant positive split. Based on hr it's a huge negetive split. Obviously I'd like to smooth out the pacing and want to avoid crashing during my marathon. That said, my early pacing while faster was in my zone one. Any slower and I wouldn't be receiving much training benefit. Temps were in the 70's and rising with pretty high humidity. I waited until mile 12 to take on fluid and fuel, but didn't feel like I was boinking. I doubt I could have done another mile today. Lost 7 lbs during the run. It had been 10 days since doing a run of significant length and more bike focus so my legs were very rested. Technically this was a make up run for last week.

My training software had this to say...

Mile 0-2: Maintaining training effect.

Mile 2-9: Improving training effect.

Mile 9-15: Highly improving training effect.

Mile 15-16: Over training.

This seems pretty much in line with how I felt.

Should I being starting out at 10:00 pace even though my hr would likely be below 120 and not providing much benefit? How much is this weather related and how much is it a fitness issue? I know that's a hard one to answer, but what would be your thoughts if you had similiar numbers.

The bolded is the major culprit, IMO. You should definitely be fueling prior to feeling the effects of the run. By the time you feel like you're hitting the wall, its already too late to be fueling. You're toast. Fuel/fluid is very personal and takes some trial/error. For me personally, I've settled in on the every 5miles give/take a bit - taking a Gu and water/gatorade cut 50/50. Given the heat/humidity being here to stay, I'll probably be taking in more water/gatorade mix between Gu stops.ETA: huge congrats to scoob! 85 in 6 months?!

 

[Dexter]

Did 3 miles yesterday morning before the heat hit than 15 miles riding on the MTB trails in the evening. I've also started a 100 push up program. I find with the longer rides my upper body takes a beating and I also think it'll help with the swim.

 

[Darrinll40]

What's your weight down to? I find that the longer runs really start to burn off some calories.

I'm around 205 right now.

Wow! You've lost 85 pounds in 6 months? Congratulations!

Congratulations on the weight loss. As one who has been there and done that, I know how hard it is to change enough to lose significant weight. I was chatting with Ned over the weekend and he was telling me how much he was learning reading Advanced Marathoning. So I broke down and bought it for my Nook. Now I don't ever plan to be good enough at running marathons to consider following one of his plans, but there is a lot of good stuff in there. I have been doing the suggested basic core work the last few days, and I am going to look into carb drinks for after runs. I guess it helps glycogen retention? But the thing that hit me was that the best way to lose weight running was to do interval and other speed training. So, now realizing that, I decided to go out at 5 pm in 88 degree temps under the hot Florida sun, and carry my fat ### 4 miles while doing 1 minute intervals. I started out with a warmup mile at 10:26 then started the intervals with 2 minutes in between them. 2 - 9:303 - 9:364 - 9:53 - it was supposed to be a cool down. 9:51 average. Fastest pace 8:18, I have no idea where. When I got done I felt great, though I was completely wet with sweat. I think I am going to do these every two weeks for now until I get the weight down farther. Advanced Marathoning is a LendMe book for the nook if anybody would like it for 10 days, mine is available.I forgot to add that I am also doing some of the stretches in the book. Today before the run I did easy calf stretching and those toe-hop things. Though in my running clothes I am sure I looked like a big sissy.

 

[IvanKaramazov]

Need some advice based on the numbers from today's 16 miler. Here are the mile splits

1 - 9:32 pace, 123 hr

2 - 9:33, 134

3 - 9:12, 142

4 - 9:13, 139

5 - 9:10, 136

6 - 9:03, 134

7 - 10:06, 142 nasty hills

8 - 9:45, 145

9 - 10:02, 148

10 - 10:00, 147

11 - 10:09, 145

12 - 11:08, 146 paused to take on water

13 - 10:35, 148

14 - 10:55, 150

15 - 10:11, 150

16 - 10:30, 149

Based on time/pacing, this is a pretty significant positive split. Based on hr it's a huge negetive split. Obviously I'd like to smooth out the pacing and want to avoid crashing during my marathon. That said, my early pacing while faster was in my zone one. Any slower and I wouldn't be receiving much training benefit. Temps were in the 70's and rising with pretty high humidity. I waited until mile 12 to take on fluid and fuel, but didn't feel like I was boinking. I doubt I could have done another mile today. Lost 7 lbs during the run. It had been 10 days since doing a run of significant length and more bike focus so my legs were very rested. Technically this was a make up run for last week.

My training software had this to say...

Mile 0-2: Maintaining training effect.

Mile 2-9: Improving training effect.

Mile 9-15: Highly improving training effect.

Mile 15-16: Over training.

This seems pretty much in line with how I felt.

Should I being starting out at 10:00 pace even though my hr would likely be below 120 and not providing much benefit? How much is this weather related and how much is it a fitness issue? I know that's a hard one to answer, but what would be your thoughts if you had similiar numbers.

So what you're saying is, it started off hot and humid, then it got hotter as it went along, and you didn't take any fluid or fuel until after 12 miles when you were practicaly done. As you can guess from my tone, I'm thinking your early pacing was 100% fine and that you need to take water/fuel WAY earlier. Fluid for sure, especially if it's hot/humid, but this is a distance that I'm using gels or shot bloks or something too, or at least Powerade. I'd redo my route so that I could start getting carbs and hydration on board by mile 4 at the latest, and every 2-3 miles thereafter. Even better, check out the race website and see where the aid stations are, and practice doing whatever you're going to do on race day. There's no medal for dehydrating yourself on training runs.

Edit: Also, I don't think I agree with your claim that you wouldn't receive training benefits from going slower earlier. Don't misinterpret that -- I don't think you need to slow down early; you just need to fuel up better. But on your long runs, the training benefit comes during the last 4-5 miles, not the first few miles. Or at least that's my take. On a 16 mile run, you're only doing the first 12 miles because they get you to the last 4, where your real training takes place.

Edit 2: This whole post came off harsher than I meant, but I assume you know that it's not meant to be super-critical. This is almost surely a weather thing along with "user error" with hydration and fuel as opposed to a fitness problem. The key thing is that you've got several more long runs in front of you to get this straightened out.

 

[prosopis]

Need some advice based on the numbers from today's 16 miler. Here are the mile splits

1 - 9:32 pace, 123 hr

2 - 9:33, 134

3 - 9:12, 142

4 - 9:13, 139

5 - 9:10, 136

6 - 9:03, 134

7 - 10:06, 142 nasty hills

8 - 9:45, 145

9 - 10:02, 148

10 - 10:00, 147

11 - 10:09, 145

12 - 11:08, 146 paused to take on water

13 - 10:35, 148

14 - 10:55, 150

15 - 10:11, 150

16 - 10:30, 149

Based on time/pacing, this is a pretty significant positive split. Based on hr it's a huge negetive split. Obviously I'd like to smooth out the pacing and want to avoid crashing during my marathon. That said, my early pacing while faster was in my zone one. Any slower and I wouldn't be receiving much training benefit. Temps were in the 70's and rising with pretty high humidity. I waited until mile 12 to take on fluid and fuel, but didn't feel like I was boinking. I doubt I could have done another mile today. Lost 7 lbs during the run. It had been 10 days since doing a run of significant length and more bike focus so my legs were very rested. Technically this was a make up run for last week.

My training software had this to say...

Mile 0-2: Maintaining training effect.

Mile 2-9: Improving training effect.

Mile 9-15: Highly improving training effect.

Mile 15-16: Over training.

This seems pretty much in line with how I felt.

Should I being starting out at 10:00 pace even though my hr would likely be below 120 and not providing much benefit? How much is this weather related and how much is it a fitness issue? I know that's a hard one to answer, but what would be your thoughts if you had similiar numbers.

What is this?

 

[Steve Tasker]

Thoughts on combating chafing....?

 

[Ned]

Thoughts on combating chafing....?

Body glide

 

[Steve Tasker]

Thoughts on combating chafing....?

Body glide

I figured this would be a common response.

 

[FBG26]

Thoughts on combating chafing....?

BodyGlide

 

[FBG26]

Thoughts on combating chafing....?

Body glide

I figured this would be a common response.

Ha, think I gave the same link as Ned. It's good stuff.

 

[FUBAR]

45 minute bike ride this morning with my soon-to-be-3 year old son in tow. Hills on a mountain bike while pulling 50-60 lbs (including trailer) makes for a decent workout.

 

[Sand]

Thoughts on combating chafing....?

Chafing where? BnB - your running is affected after 2% water weight loss. You were well above that. You gotta be proactive on hydration (in particular) on these long runs. ---Bike alert. Today's group ride (with a pro or two in it) was so hard Golden Cheetah claims my critical power has gone from 260 to 271. And it was stupid hot today on top of it. Got about 3/4 of the way through the ride and pretty much fell apart.

 

[BassNBrew]

So what you're saying is, it started off hot and humid, then it got hotter as it went along, and you didn't take any fluid or fuel until after 12 miles when you were practicaly done.

As you can guess from my tone, I'm thinking your early pacing was 100% fine and that you need to take water/fuel WAY earlier. Fluid for sure, especially if it's hot/humid, but this is a distance that I'm using gels or shot bloks or something too, or at least Powerade. I'd redo my route so that I could start getting carbs and hydration on board by mile 4 at the latest, and every 2-3 miles thereafter. Even better, check out the race website and see where the aid stations are, and practice doing whatever you're going to do on race day. There's no medal for dehydrating yourself on training runs.

Edit: Also, I don't think I agree with your claim that you wouldn't receive training benefits from going slower earlier. Don't misinterpret that -- I don't think you need to slow down early; you just need to fuel up better. But on your long runs, the training benefit comes during the last 4-5 miles, not the first few miles. Or at least that's my take. On a 16 mile run, you're only doing the first 12 miles because they get you to the last 4, where your real training takes place.

Edit 2: This whole post came off harsher than I meant, but I assume you know that it's not meant to be super-critical. This is almost surely a weather thing along with "user error" with hydration and fuel as opposed to a fitness problem. The key thing is that you've got several more long runs in front of you to get this straightened out.

Appreciate the feedback IK. Trying to push the fluid thing to the last possible moment as it allows for much more variation in the routes. Getting ready to fire up the camelback because the fuel belt thing is a major fail IMO.Basicallly what I want to know is if I should be letting hr supercede pace early in the run.

 

[BassNBrew]

What is this?

Suunto watch/gps comes with a software program to manage your training.

 

[Ned]

Up and at'em bright/early again today and had a blast with my first interval session since last fall. I miss this stuff. 1 mile warm up and cool down and then 3x1600 at 10K pace. I used the Garmin quick workout feature to drive the workout so I couldn't see what my current pace was while doing the workout. That's not a good thing for me since I can't pace to save my ###, but I held it together and felt good. I thought I faded a bit on the last interval, but my splits got stronger each time - 8:15, 7:50, 7:48. I was targeting 7:50-8:00, so not too shabby over all given the 75 degrees and 92% humidity.

 

[BassNBrew]

Question or thinking out loud directed to Ivan or anyone else who wants to chime in.

I was reflecting on some of the recent race reports during a recovery ride this morning. The overall theme was why would someone expect to run a marathon at X pace when most of the training runs have been done at X - 1 min or 30 sec pace? This is counter intuitive to how most train on the bike. In biking we often do intervals that are way above race pace and long rides at or very near race pace. I understand that doesn't necessarily translate because running adds in opportunity for injury and much more wear and tear. That said, if I'm running training runs in the zone 1 or zone 2 heart rate areas, what in my training is prepping me to run 3+ hours in the zone 3 heart rate? I could see a highly trained athlete making this jump, but most of us don't fall under that category. I was wondering if a been there, done that approach would be more prudent for us less than elite runners with race day providing a very small bump to a stretch target? Are these training plans we talk about missing the mark for the non-elites among us?

 

[BassNBrew]

23 mile recovery bike ride this morning. Struggled to get my hr above 120 and averaged 17.3 mph. Any slower and the bike might have tipped over.

 

[tri-man 47]

scoob - fantastic to hear about the major weight loss! I'm sure you feel like a new man. We all enjoyed hearing about Darrin's weight loss some years ago (if I may say: take your number and double it +), so it's great to hear of another such achievement ...on top of all the ongoing achievements of guys doing their first races and such.

Steve Tasker - the other approach is to reduce the friction through spandex ...tri trunks or top will do the trick.

BnB - I agree with the earlier thoughts about the insufficient hydration. But the other thing I noticed was the HR increase with the hill at mile 7. The fueling issue might have caught up with you there. But any chance that - despite your always-impressive bike training - you haven't done adequate hill training with your running? Do you do any targeted hill work (both up and down)?

On your other question: As I understand it, the slow zone work is developing your aerobic engine. There's an ongoing, cumulative effect of that from the long, slow runs. But I believe you need to balance that with some tempo runs (faster than marathon pace) and/or intervals, hill work, etc. so that your body knows how to handle the faster pacing and has the strength for it. I agree with your thought that your early pacing shouldn't be slower than it was. Having the HR in the 120-130 range is probably about as low as you'd want it to be beneficial. Not knowing your HR zones, I'd have to believe that, absent other considerations, you could run at that HR for a long time (e.g., marathon). Failure would either be hydration/energy or muscle strength.

--

Track work today: 8 x 400m x :87 or :88/lap.

 

[Ned]

Track work today: 8 x 400m x :87 or :88/lap.

 

[mr. furley]

30+mph winds are bad for morale

 

[ATC1]

30+mph winds are bad for morale

Just turn around if you need a boost.

 

[FBG26]

Snuck in a 1200 meter swim over lunch today. The outdoor pools are finally open around here and it felt great to swim outside again!

 

[mr. furley]

any of you lunatics doing a Tough Mudder this summer?

 

[2Young2BBald]

any of you lunatics doing a Tough Mudder this summer?

Only the less manly Warrior Dash for me. Couldn't find a Tough Mudder close enough to fit the schedule.

 

[tri-man 47]

any of you lunatics doing a Tough Mudder this summer?

Sundays Rule posted early yesterday that he's doing a Spartan MudRace this weekend ...not sure how that matches up.

 

[FBG26]

any of you lunatics doing a Tough Mudder this summer?

Only the less manly Warrior Dash for me. Couldn't find a Tough Mudder close enough to fit the schedule.

Warrior Dash here as well. But this Tough Mudder looks awesome! May have to see if I can fit one of these in somewhere this fall.

 

[gruecd]

any of you lunatics doing a Tough Mudder this summer?

No way in hell I'm risking getting injured during the middle of my marathon training cycle. Nope.

 

[Ned]

Happy national running day!!!!11onejuanwon

 

[prosopis]

I did a 5 mile tempo run today. It was over 100 and high winds. This may be one of my most miserable runs ever. I will say I feel good that I did it. My wife thinks I am stupid.