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Yep. It's important to get running shoes that are designed for your foot and weight. Any good running store will be able to do a simple analysis and recommend 2-3 shoes. Prepare to drop $80-$120, but it's money very well spent.
I'm following the Pfitz zones, which sound a bit different. What % of your max HR are those zones? For me I'm going on this:Max HR (self tested over a few 5Ks) = 194Recovery (<76% max) = <147General Aerobic (70-81%) = 144-163Marathon Pace (79-88%) = 153-171Lactate Threshold (82-91%) = 159-176VO2 Max (93-95%) = 180-184I've always noticed your HR #s were considerably lower. That zone 4 example is definitely a lot different. 158-167 range is perfect for 90+ minute runs.If I were to wager a guess, your max is about 185ish? Its fascinating seeing the wide differences between runners. You strike me as the guy that oozes endurance. It's not surprising to me that your HR #s are lower.
I'm curious what the metabolic/VO2 test is about. Do I just call up my doc to get a refferal?
Reginald - geez, sorry, I keep forgetting to say how incredible those pics are and how life changing all of this will be for you! The change you have made is truly stunning. I'm so happy for you. I look forward to the start of your racing 'career' ...it's always so cool to see guys here begin a running routine and then start to compete a little bit (prosopis comes to mind, but there are a lot here that have started or stepped up their game). Keep at it! You'll keep learning more and more, and it will increasingly become part of your lifestyle.
185 is probably what I would guess. I haven't tested for it and haven't needed to with the metabolic/VO2 test in hand, but that's roughly the highest HR I've ever hit. Basically the test measures your oxygen consumption. You won't need a doctor referral, just google to help you locate a testing center. Our bike shop has a training studio they does this.The problem I see with Pfitz is that the zones are too wide, especially for a guy with a higher max hr like yourself. If you're going to be a hr guy, you might as well go all in. The other benefit about testing is that you can retest a year or two down the road and see the adaptions your body is making.I'd like to think that my low hrs mean endurance, but am leaning towards it saying that I'm under trainined and not in good shape. I really should be racing at higher hrs, but that equals blowup territory for me. I've done too much base work this year focusing on the longer distances. The heat hasn't helped promote faster pace work either.I'm following the Pfitz zones, which sound a bit different. What % of your max HR are those zones? For me I'm going on this:Max HR (self tested over a few 5Ks) = 194Recovery (<76% max) = <147General Aerobic (70-81%) = 144-163Marathon Pace (79-88%) = 153-171Lactate Threshold (82-91%) = 159-176VO2 Max (93-95%) = 180-184I've always noticed your HR #s were considerably lower. That zone 4 example is definitely a lot different. 158-167 range is perfect for 90+ minute runs.If I were to wager a guess, your max is about 185ish? Its fascinating seeing the wide differences between runners. You strike me as the guy that oozes endurance. It's not surprising to me that your HR #s are lower.
Awesome advice! If you visualize something in real-time that is grueling and lasts 3.5 hours you can fall asleep before it's done. Mightn't it be better for you to visualize the secs with your Mrs in real-time? You'd be looking at 3.5 minutes tops, and likely much less grueling'tri-man 47 said:
Proninja: I'll third the need to better understand your feet prior to buying. If you don't want to go to a shop, Shoe Dog is a pretty decent route to go, especially if you already know your arch.
It's awesome having another convert in here 
>>> 784 >>>>>>>>> 469 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> 219, 139, 808, 22
I'd like to have it done next Monday, as a "friend" in Austin is kid-free that afternoon and evening. Ned: is this like ART, where they do muscle movements (= I'd be ok with that), or is it like deep-tissue, where they are going to break down my muscle/groin 
(not ok with a dood doing this).
Reg: I understand the frustration. You will always have good runs and bad runs, and often you won't know the reason. One of the keys is to keep a running log, to document when runs are good/bad to help you figure it out. My guess is that most of your woes are being caused be the weather. You will be FLOORED with how easy running will be in comparison to now, when the weather cools. The fact that you are seeing improvement in these conditions is phenomenal! Keep at it
Thank you my friend - I do keep a running log in an excel spread sheet - I study it often. Can't wait for a cool Fall Day. Going to be awesome.Also - good luck with your wiener man!Reg: I understand the frustration. You will always have good runs and bad runs, and often you won't know the reason. One of the keys is to keep a running log, to document when runs are good/bad to help you figure it out. My guess is that most of your woes are being caused be the weather. You will be FLOORED with how easy running will be in comparison to now, when the weather cools. The fact that you are seeing improvement in these conditions is phenomenal! Keep at it
You're only competing against yourself here. I'm seriously unsure whether I can hold gruecd's marathon pace for a single mile -- that would be really pushing it for me. The important thing to compare your performance today to your performace six months or a year ago. Based on your history, you've probably gained more in the past 12 months than anybody else in this thread.Edit: Okay, after consuling McMillan I can confirm that I can actually hit gru's goal MP (6:53) for a mile. For some reason I was thinking it was more like 6:30. I feel much better now.
Now THIS is a race report I'm looking forward to reading.
I got this one.I have struggled with these same feelings. Wraith who does not comment here any more was the one that got me. We started about the same time but he was killing it in no time flat and I was just barely improving. It really pist me off. I just didnt get it. The only answer I could come up with was I sucked. Then I would read Grue complaining about running some ridiculous number that I can only dream about. Go back to one of his marathons and read where he is upset about a marathon time that I could not do a 1/2 in. That will really tick you off. Grue explained to me it is all relative and I sort of understand but my lack of improvement still upsets me.
at me running an 8:00 mm. I could maybe run an 8mm for 1/10th of a mile. If I ever run an 8mm I am pretty sure I will be dead and running in heaven. It was kind of cool to see my name with those other guys even if it did not belong there.
I cant
I was just kind of naming random names I thought of. Ivan and triman have been both incredible teachers - Ned and sand have been great with encouragement. Grue is a teacher in a different way because he kind of shows you what is possible and when he has a tough run, it's reassuring to know it happens to all of us. I've gone back and read your posts (and sho nuffs as well) from when you started so I do think of your name a lot when I'm out on the streets and your backstory with running -no homo. Pigskin is a great mix of humor and info and I haven't seen much from BassNBrew yet but looks like he is a staple. And Darrin is one of the main reasons I'm as skinny as I am right now.I got this one.I have struggled with these same feelings. Wraith who does not comment here any more was the one that got me. We started about the same time but he was killing it in no time flat and I was just barely improving. It really pist me off. I just didnt get it. The only answer I could come up with was I sucked. Then I would read Grue complaining about running some ridiculous number that I can only dream about. Go back to one of his marathons and read where he is upset about a marathon time that I could not do a 1/2 in. That will really tick you off. Grue explained to me it is all relative and I sort of understand but my lack of improvement still upsets me.
I do have to remind myself that not long ago I could not run a block and I have since done a half and I am a regular runner. I am never gonna be a triman,gruecd,wraith etc...
I am gonna be Prosopis and I am gonna keep doing it. I am lucky to have these guys here to ask questions of. Its like being able to ask Jordan to help with my jump shot. I am never gonna be Jordan but its cool to have him around to ask stuff.
Anyway I struggle with the same thing you are saying. I have to work hard not to come in here and just constantly whine. I know I have done it to much in the past. I just had to face reality and do what I can do.
Hell I would like to be there for it.Now THIS is a race report I'm looking forward to reading.
Now THIS is a race report I'm looking forward to reading.
If somehow the photographer catches him going DX...epic race pics.
Good to know. I tried the Grandfather marathon and you were a 65+ year old dude. And your choices for top female were...disturbing.'BassNBrew said:Bear 5 mile run'Darrinll40 said:The link came up saying you were logged out. What was the event name?'BassNBrew said:http://orders.racephotonetwork.com/QPPlus/Images.aspxBib 219 - PBJ...meBib 139 - winner, 6:19 pace over 5 miles, 1600 ft climbingBib 808 - 2nd place 2 min behindBib 22 - 3rd place 3+ min behindBib 209 - top femaleBib 469 - my coach, 5th place femaleBib 784 - Gru's new singlet outfit
If you look at the marathon finish pics you wouldn't be able to tell the difference between me and a 65+ year old.
I have a dilemma! The only chick that does MAT in Austin, isn't returning my calls. There are 2 doods that do it
I understand your frustration but you have to accept that there will always be faster runners than you. For me, the knowledge in here is great, the encouragement is terrific, and the ability to be held accountable is helpful (for me). I like to try to find a runner that is a little faster than me in this thread and see if I can "catch" him or not. More often than not, if I catch someone, it's because I put the time in and workouts in. We all look up to gruecd's pace and performance, but the reality is that I'll bet gruecd puts more miles/time into his workouts than anyone else in this thread. That's not necessarily a coincidence. The guy has totally earned it. (I'm NOT suggesting that you aren't putting in the time.). I guess all I'm saying that other than the entertainment, this thread shows me that to improve, you'll need to dedicate the time to your workouts. You HAVE been doing that - going from running 4 minutes to 40 minutes. That is unbelievable. Keep it up!I do also think motivation is hard these days as the summer doldrums are making it feel that you aren't improving. Just remember, in many areas of the country, the temperature wille much cooler 45 days from now. Until then, keep your training and enjoy the fall because running will be much easier.
And just for the record I ain't runnin' no 8:00 miles right now. The heat has reduced me to "I managed to run the whole thing - a success!" And that is fine. The weather has such a massive, massive effect on your pace that you can't judge by pace alone what is going on. An 11m/mile right now is a 9 minute mile in the winter (or something like that). And 40 minutes in the summer is an easy 10 miler in the winter. When it cools off you'll really see the gains you are getting. Don't be upset with blowups. They are part of training. Hell, I'm famous for them in these parts. Eff it - there's always tomorrow.
CDog - I'm not quite there yet, but I'm close to buying some Vibrams. What I have been doing is working on my foot strike ...landing midfoot or on the ball of the foot. You can do that with regular shoes, but you can't go minimalist with an improper/lazy stride. How is your stride? Do tell!--I am going to try this mix on my 8 miler tomorrow. With some luck, I might finish the 8 miles before the mix completes.Anyone on this thread run minimalist or barefoot?
Is this true? I will feel quite a bit better bout myself if it is.
It's best just to let this go. The bottom line is that most people -- and this definitely includes middle-aged women -- have no freaking clue about track ettiquette. If you get pissed at everybody who's walking in lane 1 or everybody who walks 2-3 abreast, you'll just be pissed all the time. This is one reason why I love having my Garmin for track workouts. I can run in any open lane and still get splits and distances right.
This, on the other hand, is a situation where you need to say something to the dog owner, and there's no need to be nice and friendly about it. That's egregious.I'm lucky beause we have two tracks in my town of ~22,000. The one at the HS is immaculate but obviously off-limits while school is in session, while the one on campus looks like it belongs in downtown Kabul but is available whenever there's no snow cover. If I'm on the one at the HS, there's very rarely more than 2-3 other people there and usually I have the place to myself. When I run on the other track, I'm alone almost always. I never have to worry about jackasses causing problems. The indoor track at the Wellness Center, on the other hand, is almost unrunnable due to poor design and idiots who walk in packs and take up literally every lane. Oh well.
I have some friends who do it. I dont think I would last 5 mins at it. They have doing Yoga on the surface of the sun. It is yoga done at tremendously high room temps. Like 1000 degrees.
I love yoga for cross training. I am not consistent with it as I'd like to be, but I think it's a great thing for a runner to add. I'm not sure what Bikram is specifically, but I say go for it. I just do the P90x yoga. I forget what kind it is.
I can't really prove the second part, but running is so much easier in 40 degree weather than in 90 degree weather I think its about right. For the first one, Jeff Galloway says this:'prosopis said:
9 minute mile at 40 degrees is an 11 minute mile at 85, according to him. And he knows his stuff.
Are you related to BostonFred?
You had to grind out 15 @ 9:22? That's rollin' for a standard long run, GB. Awesome job.
Yesterday I did an easy 4mi recovery. Today I had 14 and made sure to get up early to beat the heat. It was 76 and 90% when I walked out the door at 6:30am. It was a pretty uneventful run, but I felt strong. 156 HR avg @ 9:57 pace. I'm inching back into relatively uncharted territory, distance-wise. I'm anxious to see how these >13mi runs go this time compared to 6 months ago.Thanks! It was a grind because it felt hot and I was lethargic. My HR was in the 150's (I need to figure out how to get my average HR and splits from my Garmin.). I say grinded it out because I didn't feel like I could go much faster even though I should be able to and my HR confirmed it.You had to grind out 15 @ 9:22? That's rollin' for a standard long run, GB. Awesome job.
Which Garmin? On the 305, Go to History-Running-By Day and select your run. You'll see a View Laps? at the bottom. Or just hook it up to your computer and download it to Garmin Training Center or Garmin Connect website.Just go run in the rain, Sally.Thanks! It was a grind because it felt hot and I was lethargic. My HR was in the 150's (I need to figure out how to get my average HR and splits from my Garmin.). I say grinded it out because I didn't feel like I could go much faster even though I should be able to and my HR confirmed it.You had to grind out 15 @ 9:22? That's rollin' for a standard long run, GB. Awesome job.
I'm waiting to do my recovery run but it's been raining all morning at my vacation spot. Grrrrrrr!
you are the man! Ok, my HR average was 149 during yesterday's run.Interesting stretch though in miles 2 through 8 where my HR was relatively stable but my pacing was all over the place. There really aren't many hills (all within a mile of the ocean on Long Island, NY) so it's flat.Which Garmin? On the 305, Go to History-Running-By Day and select your run. You'll see a View Laps? at the bottom. Or just hook it up to your computer and download it to Garmin Training Center or Garmin Connect website.Just go run in the rain, Sally.Thanks! It was a grind because it felt hot and I was lethargic. My HR was in the 150's (I need to figure out how to get my average HR and splits from my Garmin.). I say grinded it out because I didn't feel like I could go much faster even though I should be able to and my HR confirmed it.You had to grind out 15 @ 9:22? That's rollin' for a standard long run, GB. Awesome job.
I'm waiting to do my recovery run but it's been raining all morning at my vacation spot. Grrrrrrr!
