Darrinll40
Footballguy
Temp was 77 with 90%, no idea what my HR was as no strap HR monitor works on me.What are your temps now? What was HR?
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Ran a 10k in June (2 Viewers)
- Thread starter GStrot
- Start date
Darrinll40
Footballguy
It might be safer to do it tomorrow morning.I was going to go out early for my 13 miles but I must have forgotten to turn my Garmin off last night. This morning it had low battery. I am charging it now and I will head out as soon as I can. Nothing like 13 miles in 90-100 degrees
Darrinll40
Footballguy
You might try a compression shirt, that would hold everything down. Though when I wear one I always wear a shirt over as all the access skin is not pretty all compressed together.Have you ever gotten down on all 4's shirtless and taken a picture of what hangs down? I did and Tri-man congratulated me on my ab cleavage. Oh, if you do it wear shorts, nobody needs to see everything that hangs.
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prosopis
Arizona Chupacabra
I go to 7:00 am Mass and then I teach catechism so Sunday is always my off day.It might be safer to do it tomorrow morning.I was going to go out early for my 13 miles but I must have forgotten to turn my Garmin off last night. This morning it had low battery. I am charging it now and I will head out as soon as I can. Nothing like 13 miles in 90-100 degrees
John Bender
Footballguy
I wear a compression shirt (this is Reg). That's the thing. I go strap, compression shirt with a dri fit over that. It's unreal. May have to switch back to black cotton for my outer shirt. Or maybe I could go compression shirt, strap and then outer shirt? As I sweat I could feel the strap slipping a bit too. I don't know. I have to figure something out
Darrinll40
Footballguy
There is always this.http://www.getbreastreduction.com/I looked online for some kind of strap not called a bra and couldn't find one. Obviously no one realizes that there is such a need out there.I found this article.http://ezinearticles.com/?Breast-Bands---Hide-Your-Male-Breasts&id=3075959
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tri-man 47
Footballguy
Spoken like a true FBG.'FBG26 said:
I suppose the good news is that the LSAT will keep your mind off of taper-madness. Good luck with both!!Reg, great to hear about the Garmin and the controlled run.'FBG26 said:
Darrin, well done! Way to tough it out in the heat.
Prosopis, you be careful in that heat.
sho nuff
Footballguy
Have not lost as much as you, so don't have that skin issue...but just can't get comfortable with the HR monitor.And talk about clingy...went with a compression shirt today...it was soaked by the end of the run.
sho nuff
Footballguy
Went out for 10 this morning...ended up doing 10.5.
Was thinking 11 might be possible til that b@#$% of a hill at about 9.75 got a hold of me.
Was about 75 with 80% humidity when I started.
Another 10:35 average right in line with what I was going for.
Wanted to hit a different greenway today that was flatter...but was running late and I know this route better.
1682+ and 1719- later I am ready for some flatter ground.
Was thinking 11 might be possible til that b@#$% of a hill at about 9.75 got a hold of me.
Was about 75 with 80% humidity when I started.
Another 10:35 average right in line with what I was going for.
Wanted to hit a different greenway today that was flatter...but was running late and I know this route better.
1682+ and 1719- later I am ready for some flatter ground.
SteelCurtain
Footballguy
Fellas,
Sounds like some good workouts and comedy relief is happening in here.
Fortunately, my man boobs are not (and were never) that big so I can't help with the heart rate monitor boob issue.
I'm in Aruba and it is HOT.
Mornings are about 84 degrees with 80% humidity. Dew point of 76 degrees yesterday morning.
I slogged through a 5 mile workout at 9:31/mile pace. The sidewalk zig zagged and I had to do some bouncing around the walkers. I forgot my HRM so I have no idea but it was so freakin hot that I'm guessing I was pushing 165/average.
Then today, I had to do my long run. (Ugh!) It was a touch cooler. (82 degrees/80% humidity/dewpoint of 75 degrees) and I did 5.2 miles outside at a 9:19 pace with average HR at 147. I then went into the gym and slogged through 11.9 more miles (that were pretty tortuous)..most of my pacing was 9:13/mile (HR was usually about 155-160) and I did the hill workout....level 12 (on the scale of 1-20). I did my last 3 miles in the gym at 8:30 miles but I made the hill level at 9 (scale 1-20). Total of 17.1 miles.
Thank god for you guys. I was thinking of just doing 12 but then I said to myself, "I'll have to explain to the running FBG's why I was such a b*tch and couldn't complete the REAL run."
Now I head off to hang by the pool. I'll drink water and gatorade for the first hour or two and then move to beer the rest of the day!
Have a great day!
Sounds like some good workouts and comedy relief is happening in here.
Fortunately, my man boobs are not (and were never) that big so I can't help with the heart rate monitor boob issue.
I'm in Aruba and it is HOT.
Mornings are about 84 degrees with 80% humidity. Dew point of 76 degrees yesterday morning.
I slogged through a 5 mile workout at 9:31/mile pace. The sidewalk zig zagged and I had to do some bouncing around the walkers. I forgot my HRM so I have no idea but it was so freakin hot that I'm guessing I was pushing 165/average.
Then today, I had to do my long run. (Ugh!) It was a touch cooler. (82 degrees/80% humidity/dewpoint of 75 degrees) and I did 5.2 miles outside at a 9:19 pace with average HR at 147. I then went into the gym and slogged through 11.9 more miles (that were pretty tortuous)..most of my pacing was 9:13/mile (HR was usually about 155-160) and I did the hill workout....level 12 (on the scale of 1-20). I did my last 3 miles in the gym at 8:30 miles but I made the hill level at 9 (scale 1-20). Total of 17.1 miles.
Thank god for you guys. I was thinking of just doing 12 but then I said to myself, "I'll have to explain to the running FBG's why I was such a b*tch and couldn't complete the REAL run."
Now I head off to hang by the pool. I'll drink water and gatorade for the first hour or two and then move to beer the rest of the day!
Have a great day!
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John Bender
Footballguy
Just picked up one of those wireless Sony Walkman headset mp3 players that Bass suggested. Pure awesomeness. What a relief to get a hand free as not worry about wires and a 2 pounds brick of an mp3 player. God bless this thing
sho nuff
Footballguy
Been looking at them.I like my nano...but just don't want to kill another one with the sweat.That and it pissed me off today, somehow got stuck in repeat mode. After 3 songs of having to get it out of the back of the water belt to change songs, I just turned it off and went music free the rest of the run.It wasn't terrible to do it that way, and they encourage music free for the Half I am running...so got to get used to it. Just was not wanting to get used to it today.
John Bender
Footballguy
Where do you clip the nano to? I noticed today my sound cutting out because I think the sweat runs down the headphone wires and into the phone. These rest on your head so I'm hoping that effect would be reduced.
John Bender
Footballguy
The nano was cheaper but I'm so sick of the software and syncing. I want to premake my mixes on my desktop and just drag and drop em before my run. Too often I get out on my run and end up realizing the mix I just uploaded never synced. The syncing takes 5-6 minutes for me to direct only certain music to a certain device. It's just such a headache.
sho nuff
Footballguy
The one I killed I had clipped to my shorts.Since then I keep it in my pocket on shorter runs where I don't go with the water belt.Or in the pocket of my fuel belt for the longer runs.
Reginald Cornsilks
Footballguy
Nice job on the workout too man.
Ran my 5K race today. This is a pretty laid back 5K. Not that many hard core racers out there. The guy who came in first place finished in 19:33. Fast! I came in 33rd overall out of about 90 racers or so. This was a trail race. The course was pretty hilly. Lots of knobs and stuff to run through. Mainly horse pasture. It rained this morning here in MO and was rainy all the way through the rice. I actually did not mind it. Cooled things off. I think it was around 75 at 9:00AM.
I went out very slow on my first mile. Very conservative because of the trail and the slick hills. I felt good the whole way through. Avg HR was 173 and Max was 185. My times broke down as follows --
1 - 11:01 (159 HR - I can get it down in the 150's).
2 - 9:29 (178 HR)
3 - 10:42 (180 HR)
I was all over the place with my pace. Overall i was satisfied with the race. I need to do some non trail 5K's to see where I am at.
By the way, I love my Garmin 405 now. When I first purchased it it took some time to really figure it out. I was not that happy with the bezel and the fact that it was so sensitive to touch. Made some adjustments and not I love it. I use the Garmin Connect web site to upload my info to. I like the map of the course I ran and the amount of information I get out of it. Great stuff.
I went out very slow on my first mile. Very conservative because of the trail and the slick hills. I felt good the whole way through. Avg HR was 173 and Max was 185. My times broke down as follows --
1 - 11:01 (159 HR - I can get it down in the 150's).
2 - 9:29 (178 HR)
3 - 10:42 (180 HR)
I was all over the place with my pace. Overall i was satisfied with the race. I need to do some non trail 5K's to see where I am at.
By the way, I love my Garmin 405 now. When I first purchased it it took some time to really figure it out. I was not that happy with the bezel and the fact that it was so sensitive to touch. Made some adjustments and not I love it. I use the Garmin Connect web site to upload my info to. I like the map of the course I ran and the amount of information I get out of it. Great stuff.
tri-man 47
Footballguy
Good job, walnutz! Trails can easily add 60-90 seconds per mile to the pace.
Sand
Footballguy
Reg,It is quite astonishing when you hit that level and the running does massive things for your health. Back is stronger, joints are stronger, etc. The common wisdom you hear about running hurting your knees and such is a pile of ####. In guys that run huge mileage, yes, but for us recreational guys it is quite good for the joints and such. Good show on the run, BTW!
---
On my end I have a tale to tell. 37 mile ride this morning. Bit lower intensity than typical as I went with a new group (tri club event). Anyway, during the ride I'm dragging the group along and a black truck buzzes by. I shook my head and trudged on. Guy pulls into the grass a coupe hundred yards down and rolls down his window. As I go by I tell him (actually pretty nicely) that he was passing way too close. He proceeded to ask me if I had a problem - just then I realized he stopped specifically to confront me. Yeah, like I'm gonna stop and confront some yokel who is 90% likely to have a full gun rack in the back of his truck. ####er. Luckily he didn't follow. First time anything like that has happened to me.
Followed up the ride with a good 1500yd TT swim - 21:48 total in the drag suit. 7:14, :16, and :18 splits, so a pretty good, even effort after the bike ride. Put on a real suit and that is a 20 minute swim. Pretty skippy considering my lack of practice here.
5-6 mile run on tap for later!
prosopis
Arizona Chupacabra
I did my 13 and it was in the 90s with humidity in the 40s when I got back. That sun really makes a difference. The later it got the more my pace dropped to maintain my HR between 141 and 160. I ended the race with avg HR 156 / avg pace 12:44.
When I started I was doing 11:00 pace the last mile I was at 15:35 pace. I guess that is all heat related. I again took Grue's advice and had a water stash at home. I drank 20 oz before I got to that stash which was right at the half way mark. I then found I was running out of water faster then I expected so I ran to a gas station where I slammed another 20 oz and refilled with 20 oz. Because of the trip to the gas station I added 1.5 miles to my run. I walked that 1.5 miles and I was not feeling good. Knees killing me, legs cramping, horrible chafing. I made it home and just drank and drank and drank. Legs are pretty sore and the chafing sucks. Other wise I feel fine.
I did see a rattlesnake, coyotes,and vultures on this run. I had one vulture that seemed to have taken an interest in following me.
I also now have a messed up sunburn on my bald head. I wore a baseball hat and nike sunglasses. I now have a permanent white friars cap on top of my head.
When I started I was doing 11:00 pace the last mile I was at 15:35 pace. I guess that is all heat related. I again took Grue's advice and had a water stash at home. I drank 20 oz before I got to that stash which was right at the half way mark. I then found I was running out of water faster then I expected so I ran to a gas station where I slammed another 20 oz and refilled with 20 oz. Because of the trip to the gas station I added 1.5 miles to my run. I walked that 1.5 miles and I was not feeling good. Knees killing me, legs cramping, horrible chafing. I made it home and just drank and drank and drank. Legs are pretty sore and the chafing sucks. Other wise I feel fine.
I did see a rattlesnake, coyotes,and vultures on this run. I had one vulture that seemed to have taken an interest in following me.
I also now have a messed up sunburn on my bald head. I wore a baseball hat and nike sunglasses. I now have a permanent white friars cap on top of my head.
prosopis
Arizona Chupacabra
I have a quick question about Pfitz work out. My next scheduled run is Monday.
Lactate threshold 8 mi/w 4 mi @ 15k to half marathon race pace.
I am using HR to train. I will run 4 miles at 156-173 which is my HR for 15k-1/2 marathon pace. My question is what do I run the other 4 miles at? I also am not sure if the 4 miles at 156-173 are the middle four miles or am I supposed to alternate?
Lactate threshold 8 mi/w 4 mi @ 15k to half marathon race pace.
I am using HR to train. I will run 4 miles at 156-173 which is my HR for 15k-1/2 marathon pace. My question is what do I run the other 4 miles at? I also am not sure if the 4 miles at 156-173 are the middle four miles or am I supposed to alternate?
SteelCurtain
Footballguy
Good job in the heat. On my long runs, I tend to lather up the Vaseline all around my nut sack and legs to make sure my shorts don't cause chafing. (I know many preach bodyglide, but for me, vaseline works fine.) I also lube up in between my toes as I tend to get blisters after long runs.I did my 13 and it was in the 90s with humidity in the 40s when I got back. That sun really makes a difference. The later it got the more my pace dropped to maintain my HR between 141 and 160. I ended the race with avg HR 156 / avg pace 12:44.When I started I was doing 11:00 pace the last mile I was at 15:35 pace. I guess that is all heat related. I again took Grue's advice and had a water stash at home. I drank 20 oz before I got to that stash which was right at the half way mark. I then found I was running out of water faster then I expected so I ran to a gas station where I slammed another 20 oz and refilled with 20 oz. Because of the trip to the gas station I added 1.5 miles to my run. I walked that 1.5 miles and I was not feeling good. Knees killing me, legs cramping, horrible chafing. I made it home and just drank and drank and drank. Legs are pretty sore and the chafing sucks. Other wise I feel fine.I did see a rattlesnake, coyotes,and vultures on this run. I had one vulture that seemed to have taken an interest in following me.
tri-man 47
Footballguy
Sand - gruecd gets a lot of well-deserved respect for his mileage, workouts, and pacing. But you deserve a ton of respect of your own for the quality of effort you put in. With a majority of runners here, not everyone can comprehend your bike and swim workouts, but they're awesome. For instance, your 500yd (10 lap) swim splits of 7:14, :16, and :18 would be for me, when in good form as an average swimmer, about 9:30/set or so. Your bike times are similarly impressive in a way that only BnB can totally appreciate. Hat's off to you, sir.Prosopis - I continue to be impressed with your discipline and progress! Wear your sunscreen, though!! As to the run, the 4 miles at 15K pace should be continuous within the 8 mile distance. Run the other miles easy ...say, low 140 HR.
CDog
Footballguy
I ran my 9 this morning. Farthest I have ever run:
14:10 (I had to stop to adjust the strap on my Huaraches)
11:30
12:05
13:30 (walked for a minute to have a GU)
12:10
12:17
12:55 (walked for a minute to have my other GU)
14:13 (Stopped to walk by a nearby unleashed dog with no owner in sight)
12:07
Overall, not terrible. Feet started to hurt a little at mile 8, but I could have just been getting antsy.
14:10 (I had to stop to adjust the strap on my Huaraches)
11:30
12:05
13:30 (walked for a minute to have a GU)
12:10
12:17
12:55 (walked for a minute to have my other GU)
14:13 (Stopped to walk by a nearby unleashed dog with no owner in sight)
12:07
Overall, not terrible. Feet started to hurt a little at mile 8, but I could have just been getting antsy.
Reginald Cornsilks
Footballguy
Alright gang - with the thought that I ran 6 miles today on an extremely hilly course - I'm ready to take on the Hal Higgin 10K program and I think I'm going to skip the 5K training program.
Firstly, any issues with that?
Secondly, even though I've never run a 10K race, I'm thinking of doing the intermediate training program and heres why.
Right now: Averaging 16-19 mpw around a mid 10:00 pace. I know I can crank it up when I need to and get in the mid 8:00's for a mile or two but I've been injured at times and still learning. Ultimately - I'm most comfortable on a course with a lot of hills at around 10:30/mile paces.
NOVICE PLAN: I ran 6 miles today. That means on this plan I wouldn't even get to 6 miles again until the actual race itself. Week 7's long run is 5.5 miles. I feel like that's not enough to challenge me/keep me motivated.
Starting the first 2 weeks with 2.5 mile runs in there is well below the distance I know I can get.
INTERMEDIATE PLAN: What throws me off is right off the bat the heading for the plan is training to IMPROVE your 10K time and suggests I've run in quite a few races before doing it. I think Ivan mentioned I'm somewhere in between the two plans.
To be honest, I probably am. But I do like the idea that I've already run more than Week 1's Long Run...
Thinking of jumping into Intermediate but still wanted to check the opinions here.
Lastly - Cross training is an issue - I am not getting a gym membership. Is walking really a viable way to cross train? I don't own, nor can I afford a bike. I was thinking 60 minutes of walking and 60 minutes of Yoga might be a good evening out. Would like to hear opinions.
As always - to anyone that points me in the right direction - just let me know what music you need and I'll upload it for you. I'm happy to do that.
Firstly, any issues with that?
Secondly, even though I've never run a 10K race, I'm thinking of doing the intermediate training program and heres why.
Right now: Averaging 16-19 mpw around a mid 10:00 pace. I know I can crank it up when I need to and get in the mid 8:00's for a mile or two but I've been injured at times and still learning. Ultimately - I'm most comfortable on a course with a lot of hills at around 10:30/mile paces.
NOVICE PLAN: I ran 6 miles today. That means on this plan I wouldn't even get to 6 miles again until the actual race itself. Week 7's long run is 5.5 miles. I feel like that's not enough to challenge me/keep me motivated.
Starting the first 2 weeks with 2.5 mile runs in there is well below the distance I know I can get.
INTERMEDIATE PLAN: What throws me off is right off the bat the heading for the plan is training to IMPROVE your 10K time and suggests I've run in quite a few races before doing it. I think Ivan mentioned I'm somewhere in between the two plans.
To be honest, I probably am. But I do like the idea that I've already run more than Week 1's Long Run...
Thinking of jumping into Intermediate but still wanted to check the opinions here.
Lastly - Cross training is an issue - I am not getting a gym membership. Is walking really a viable way to cross train? I don't own, nor can I afford a bike. I was thinking 60 minutes of walking and 60 minutes of Yoga might be a good evening out. Would like to hear opinions.
As always - to anyone that points me in the right direction - just let me know what music you need and I'll upload it for you. I'm happy to do that.
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Sand
Footballguy
Thanks, man. You guys keep me going, for sure. I look at you guys putting in marathon performances I couldn't ever even sniff - pretty inspiring. Heck, I ran today and will keep running in this insane weather so I don't disappoint up in Kentucky.Speaking of running, I did manage to get my 5 miler done. Anatomy of a small blowup. It had cooled down to a cloudy 88 degrees with 60% humidity (ugh), so I gave it a go. First three miles I kept the HR under 160, but the last two went off the rails a bit and the HR went up and the pace went down. Se la vie. All in all a good day.
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Sand
Footballguy
. Whatever inspires you and doesn't have a very high chance of getting you hurt is what to go with. BTW, the best way to hit a 5k PR is to train for a 10k.
Reginald Cornsilks
Footballguy
prosopis
Arizona Chupacabra
Thanks for the reply.
Sand- Triman is correct. I have no comprehension of good swimming/biking. I do notice a lot of guys are impressed with it. I usually wont comment on something I know nothing about but keep up the good work. You were just compared to gruecd by triman 
That is like being compared to Jordan by Bryant.
Edit to say I was thinking with trimans age I should change Bryant to Kareem.
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prosopis
Arizona Chupacabra
Reginald Cornsilks
Footballguy
Also - I'm wondering x 400m intervals means 400meters at 5K pace and then 400meters walking or 400meters running slow?
tri-man 47
Footballguy
Who let the CDog out!!!
Reg - do the 10K plan. You can find plenty of ways to cross-train. And for the intervals, it's often the case of walk/jog the same amount of time as the hard interval. That often works out to an easy 200 walk/jog for 400m intervals. The first couple of intervals should be quite comfortable.
Reg - do the 10K plan. You can find plenty of ways to cross-train. And for the intervals, it's often the case of walk/jog the same amount of time as the hard interval. That often works out to an easy 200 walk/jog for 400m intervals. The first couple of intervals should be quite comfortable.
Reginald Cornsilks
Footballguy
Day 1 of the Higdon 10K Intermediate training starts tomorrow then...
I've picked the CrackerBarrel Classic in Wrentham MA for my 5K at the end of Week 4. Supposedly an extremely flat course. Should be able to do very well with that.
10K will be October 16th - FireFighters Memorial Classic in Dorchester, MA.
Just registered for both - no turning back now.
I've picked the CrackerBarrel Classic in Wrentham MA for my 5K at the end of Week 4. Supposedly an extremely flat course. Should be able to do very well with that.
10K will be October 16th - FireFighters Memorial Classic in Dorchester, MA.
Just registered for both - no turning back now.
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prosopis
Arizona Chupacabra
Excellent. I have found that having a goal and a training plan really help me.
Reginald Cornsilks
Footballguy
that's kind of what I was thinking. I was out there on the road today with no idea how long I was going to run. I was just planning on going until I couldn't go anymore. When I felt good after 4 miles I decided on 5 (and then 6, eventually) and that was sort of that. The structured plans is what got me to where I'm at (C25K)...without that - I probably would have went out and injured myself badly.Excellent. I have found that having a goal and a training plan really help me.
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Sand
Footballguy
All I can say is Vision Quest ####### rules. Great running quote from that movie - Think light. I throw it out all the time and noone ever gets it. Luddites.Oh, and Linda Fiorentino was so, so ####### hot. She turned Gotcha! into a cinematic classic.
Reginald Cornsilks
Footballguy
I like you already Sand. A friend of Vision Quest is a friend of mine. That movie rules. Started wrestling at the age of 8 all throughout high school. My father was a wrestler but wouldn't let me watch it until I was old enough to handle the sex scenes. For good reason - I discovered women thanks to that movie. Linda was smoking. I always did want to try one of those peg board things.
SteelCurtain
Footballguy
Reginald -- I agree with going with the 10K plan. Just make sure you listen to your body. I would say that getting the miles in is more important than speed at this point. The last thing you want is to get injured. Also, I have no discipline so I have to be registered for a race or I just won't run. So, I'm glad you registered....now go get em!MY UPDATE -- Day 3 of running in Aruba. After 17 miles yesterday, I did a nice "easy" 3 mile recovery run at 9:49/mile with the dewpoint at 77 degrees (an all time high for my running career.) Looking forward to a race report from Grue.....anyone else have races this weekend?that's kind of what I was thinking. I was out there on the road today with no idea how long I was going to run. I was just planning on going until I couldn't go anymore. When I felt good after 4 miles I decided on 5 (and then 6, eventually) and that was sort of that. The structured plans is what got me to where I'm at (C25K)...without that - I probably would have went out and injured myself badly.Excellent. I have found that having a goal and a training plan really help me.
Reginald Cornsilks
Footballguy
Day 1 this morning
3 miles on the track:
92% humidity!!!! It was unreal out there. Absolutely unreal. I would have preferred 40% humidity and 110 degrees.
Mile 1: 9:40
Mile 2: 9:56
Mile 3: 9:19
Total: 28:56
I'm happy with this. On the track I should be more around 9:40 for all 3 miles - that's a comfortable pace. Going to work on that. I always like finishing strong (cross country habit) so I crank it up during the last 2 laps always
3 miles on the track:
92% humidity!!!! It was unreal out there. Absolutely unreal. I would have preferred 40% humidity and 110 degrees.
Mile 1: 9:40
Mile 2: 9:56
Mile 3: 9:19
Total: 28:56
I'm happy with this. On the track I should be more around 9:40 for all 3 miles - that's a comfortable pace. Going to work on that. I always like finishing strong (cross country habit) so I crank it up during the last 2 laps always
Reginald Cornsilks
Footballguy
The Sony wireless walkman mp3 player was really uncomfortable. Once I started sweating they wouldn't stay in my ear and were kind of hanging down. Perhaps a hat would help me lock them into place a bit better. Not a fan at all.
Since it's considered hardware and it's opened, I don't think Best Buy will let me return them either. Grrrr.
Since it's considered hardware and it's opened, I don't think Best Buy will let me return them either. Grrrr.
Ned
Footballguy
Darrin - That's a really solid run especially in those conditions. You're making some great strides. 
Reg - Congrats on the mileage PR. Glad to see you realizing the beauty of taking it easy.
at the comic relief.
_________________________
Yesterday was my oldest son's 5th birthday party, so me and my brother snuck out at 6am for quick a 5mi recovery run before the craziness hit. It was cool to run with him and see how far he's come since starting running a few months ago. He's now officially registered for the Philly HM. Really excited to see his progress and see him committing to the race.
This morning was what seems like the final exam for the first cycle of the Pfitz 18/55. 16mi with 10 @ MP. I was amped for this run, but nervous at the same time. I woke up at 5 and was out the door at 6:30 to beat the thunderstorms that were forecasted today. 71 degrees @ 100% humidity was giving me flashbacks to my Marathon blowup in May. Almost identical conditions. I narrowly beat the storms home. Last 2 miles were in drizzle and some rumbles of thunder. I'm getting sick of coming home completely soaked, pruned, etc. Bring on the cold.
Staying true to HR training, I did the first 6 at the Long run HR range and then picked it up for the last 10 to the Marathon Pace HR. My pace was right where I suspected it'd be, but I still have a lot of work to do endurance wise. I couldn't have made it another 10.2 at that pace without falling apart. The last 2 miles I started to fade a bit and was at the higher end of the HR range. However I feel pretty damn good considering. Like Ivan, this run wasn't anywhere near easy, but I'm not exhausted either.
LR HR = 143-163
MP HR = 153-170
First 6 - 143.1 Avg HR @ 9:55
Last 10 - 166.5 Avg HR @ 8:46
Reg - Congrats on the mileage PR. Glad to see you realizing the beauty of taking it easy.
at the comic relief._________________________
Yesterday was my oldest son's 5th birthday party, so me and my brother snuck out at 6am for quick a 5mi recovery run before the craziness hit. It was cool to run with him and see how far he's come since starting running a few months ago. He's now officially registered for the Philly HM. Really excited to see his progress and see him committing to the race.
This morning was what seems like the final exam for the first cycle of the Pfitz 18/55. 16mi with 10 @ MP. I was amped for this run, but nervous at the same time. I woke up at 5 and was out the door at 6:30 to beat the thunderstorms that were forecasted today. 71 degrees @ 100% humidity was giving me flashbacks to my Marathon blowup in May. Almost identical conditions. I narrowly beat the storms home. Last 2 miles were in drizzle and some rumbles of thunder. I'm getting sick of coming home completely soaked, pruned, etc. Bring on the cold.
Staying true to HR training, I did the first 6 at the Long run HR range and then picked it up for the last 10 to the Marathon Pace HR. My pace was right where I suspected it'd be, but I still have a lot of work to do endurance wise. I couldn't have made it another 10.2 at that pace without falling apart. The last 2 miles I started to fade a bit and was at the higher end of the HR range. However I feel pretty damn good considering. Like Ivan, this run wasn't anywhere near easy, but I'm not exhausted either.
LR HR = 143-163
MP HR = 153-170
First 6 - 143.1 Avg HR @ 9:55
Last 10 - 166.5 Avg HR @ 8:46
IvanKaramazov
Footballguy
prosopis -- Nice job on the 13 miles, but you seriously need to get your hydration strategy settled down. On the tempo run, do a couple of very easy miles to warm up (at LR or recovery pace), do your LT miles, and then do a couple more easy miles to cool down.
Sand -- As somebody who doesn't bike or swim, I admit that your workouts are mostly greek to me, but the constant stream of AG awards are a universal language that even I can understand. Seriously, nice job.
cdog -- Congrats on the PR distance! You're entitled to feel a little sore when you're breaking new ground.
Reginald -- I would just roll with the Intermediate program if you think you're up for it. No reason to do the 5K program either. On intervals, I jog very slowly between repeats (around 10:30 pace), but walking is totally fine and might be better until you get used to them. Interval training is tough on your body in a different way than long slow runs.
Ned -- Nice job on the 16/10. Fortunately you don't have to do another 10.2 on top of it for a few more months.
_______________
Headed to church in a few minutes, and then to the track for some 800s. Then I should probably do some yardwork involving strapping a tank to my back and spraying around a bunch of trees, but it's much more likely that I'll blow that off and play Bad Company instead.
Sand -- As somebody who doesn't bike or swim, I admit that your workouts are mostly greek to me, but the constant stream of AG awards are a universal language that even I can understand. Seriously, nice job.
cdog -- Congrats on the PR distance! You're entitled to feel a little sore when you're breaking new ground.
Reginald -- I would just roll with the Intermediate program if you think you're up for it. No reason to do the 5K program either. On intervals, I jog very slowly between repeats (around 10:30 pace), but walking is totally fine and might be better until you get used to them. Interval training is tough on your body in a different way than long slow runs.
Ned -- Nice job on the 16/10. Fortunately you don't have to do another 10.2 on top of it for a few more months.
_______________
Headed to church in a few minutes, and then to the track for some 800s. Then I should probably do some yardwork involving strapping a tank to my back and spraying around a bunch of trees, but it's much more likely that I'll blow that off and play Bad Company instead.
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Ned
Footballguy
The LT threshold runs should be a 2 up, 4 LT, 2 down type of run. Don't mix up the HR ranges and the suggested paces. Unless you've just raced a 15K or HM in the past month or 2, they're 2 different things, IMO. The 15K-HM paces are suggested paces for those that don't run based on HR. If you want to follow the HR training, you just run at the pace that keeps your HR in that prescribed range. If not, just follow the pace suggestions for the run. I run my 2up and 2down at the lower end of the GA range (70-81% max HR). For LT, I try to hit the middle of the HR range, and then let it drift towards the higher end on the last mile or so. LT is 82-91%.So for you, your max is 191 right? That would translate to the first 2 and last 2 at 133-135ish (it doesn't have to be perfect). Your middle 4 @ LT would be 165ish.I have a quick question about Pfitz work out. My next scheduled run is Monday. Lactate threshold 8 mi/w 4 mi @ 15k to half marathon race pace.I am using HR to train. I will run 4 miles at 156-173 which is my HR for 15k-1/2 marathon pace. My question is what do I run the other 4 miles at? I also am not sure if the 4 miles at 156-173 are the middle four miles or am I supposed to alternate?
Workhorse
Footballguy
Had a solid, hilly 18 miler this AM. Avg pace was 8:45, right around where I wanted to be. Blasted through the final mile in 8:15 with energy to spare. The only downside was my iPod shuffle crapping out around mile 7. Nothing like going 10+ miles by yourself with no music, except the same song running through your head.
Have a great week, all.
Have a great week, all.
FUBAR
Footballguy
Congrats to everyone still rocking it. I've been moving away from long distance to more functional strength and endurance. Did 7.5 today though, my one longish run each week. I feel the difference, up to 5 I do fairly well - 7:20 pace, but after that I hit the wall and couldn't go under 8 for the last 2.5.
gruecd
Footballguy
Hey, guys. Looks like I've got some catching up to do around here!
Got home from Ragnar around 8:30 last night. I didn't know a lot of the people on my team this year, so it wasn't quite as much fun as prior years, but I ran great.
First leg (#5) started at 2:33 PM. It was relatively flat, but the temperature/heat index was pushing 90 degrees, and we were running on brand new (i.e., hot) asphalt, so it was brutal out there. Started strong but faded a little bit towards the end, finishing the 7.73 miles in 55:27 (7:10 average pace).
My second leg (#17) kicked off just after midnight. Pitch black on a gravel road. At least it was nice and cool. I ran this leg with a friend of mine who was the 5th runner on our other 12-person team, and it was an absolute godsend, because there was no way in hell I could've pushed myself this hard otherwise. It was only 269 feet of net elevation gain, but it seriously felt like we were running straight uphill the whole damn way. Ended up with 6.18 miles in 42:35 (6:53/mile). After a couple of miles, my buddy turned and said to me, "I don't remember the part in Pfitz about doing marathon-paced training runs up a hill on a gravel road at midnight after having been up for 18 hours." Awesome run.
Finally got around to my last leg (#29) at about 9 am yesterday. The net elevation change on this one was basically zero, but it was a constant up and down, and there were a couple of short, steep climbs. This leg might have even been harder than #17, if only because I'd already run about 14 miles and I'd gotten maybe 7 total hours of sleep in the previous two days. Ran the 6.95 miles in 48:30, sneaking in just under 7:00 average pace (6:58).
Overall, ran 20.86 miles at 7:01 average pace. Hoping to get out for 18-19 miles today, which will get me to 75 miles for the week. Really feeling good about how I'm setting up for Lakefront in 6 weeks!
Got home from Ragnar around 8:30 last night. I didn't know a lot of the people on my team this year, so it wasn't quite as much fun as prior years, but I ran great.
First leg (#5) started at 2:33 PM. It was relatively flat, but the temperature/heat index was pushing 90 degrees, and we were running on brand new (i.e., hot) asphalt, so it was brutal out there. Started strong but faded a little bit towards the end, finishing the 7.73 miles in 55:27 (7:10 average pace).
My second leg (#17) kicked off just after midnight. Pitch black on a gravel road. At least it was nice and cool. I ran this leg with a friend of mine who was the 5th runner on our other 12-person team, and it was an absolute godsend, because there was no way in hell I could've pushed myself this hard otherwise. It was only 269 feet of net elevation gain, but it seriously felt like we were running straight uphill the whole damn way. Ended up with 6.18 miles in 42:35 (6:53/mile). After a couple of miles, my buddy turned and said to me, "I don't remember the part in Pfitz about doing marathon-paced training runs up a hill on a gravel road at midnight after having been up for 18 hours." Awesome run.
Finally got around to my last leg (#29) at about 9 am yesterday. The net elevation change on this one was basically zero, but it was a constant up and down, and there were a couple of short, steep climbs. This leg might have even been harder than #17, if only because I'd already run about 14 miles and I'd gotten maybe 7 total hours of sleep in the previous two days. Ran the 6.95 miles in 48:30, sneaking in just under 7:00 average pace (6:58).
Overall, ran 20.86 miles at 7:01 average pace. Hoping to get out for 18-19 miles today, which will get me to 75 miles for the week. Really feeling good about how I'm setting up for Lakefront in 6 weeks!
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Darrinll40
Footballguy
I was going to run 3 real easy miles today, but bailed on it. Last night we celebrated SteveUK's 49th B-day and I ate a bit too much. I did get up to cut the grass this morning and my mower died after 5 minutes. Went to Lowe's and bought a new one, a self-propelled one with 4 different speeds. I used it on the highest gear and it was so fast, a fast walk, almost a slow jog. What took 1.5 hours with a push, 1 hour with old SP, took about 40 minutes with the new one. I figure I got a good 40 minute walk workout today and that may have been better for me than a slow 33 min run.
I also enjoyed VQ when it came out in 85. Thanks for reminding me about it; I am downloading a dvd rip right now.
I also enjoyed VQ when it came out in 85. Thanks for reminding me about it; I am downloading a dvd rip right now.
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Ned
Footballguy
You're on another planet, hombre. SteelCurtain
Footballguy
Nice runs! You can really see how the heat just kills pacing. Your slowest leg was the first - which was the flattest and presumably you had the freshest legs. The only big different was the heat.Hey, guys. Looks like I've got some catching up to do around here!
Got home from Ragnar around 8:30 last night. I didn't know a lot of the people on my team this year, so it wasn't quite as much fun as prior years, but I ran great.
First leg (#5) started at 2:33 PM. It was relatively flat, but the temperature/heat index was pushing 90 degrees, and we were running on brand new (i.e., hot) asphalt, so it was brutal out there. Started strong but faded a little bit towards the end, finishing the 7.73 miles in 55:27 (7:10 average pace).
My second leg (#17) kicked off just after midnight. Pitch black on a gravel road. At least it was nice and cool. I ran this leg with a friend of mine who was the 5th runner on our other 12-person team, and it was an absolute godsend, because there was no way in hell I could've pushed myself this hard otherwise. It was only 269 feet of net elevation gain, but it seriously felt like we were running straight uphill the whole damn way. Ended up with 6.18 miles in 42:35 (6:53/mile). After a couple of miles, my buddy turned and said to me, "I don't remember the part in Pfitz about doing marathon-paced training runs up a hill on a gravel road at midnight after having been up for 18 hours." Awesome run.
Finally got around to my last leg (#29) at about 9 am yesterday. The net elevation change on this one was basically zero, but it was a constant up and down, and there were a couple of short, steep climbs. This leg might have even been harder than #17, if only because I'd already run about 14 miles and I'd gotten maybe 7 total hours of sleep in the previous two days. Ran the 6.95 miles in 48:30, sneaking in just under 7:00 average pace (6:58).
Overall, ran 20.86 miles at 7:01 average pace. Hoping to get out for 18-19 miles today, which will get me to 75 miles for the week. Really feeling good about how I'm setting up for Lakefront in 6 weeks!
Regardless, unreal. I do my one mile intervals in your average pace. Plus you are going out for a nice 18-19 run today. Wow.
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