tri-man 47
Footballguy
Redundant. Oh, and - good luck!My race plans changed. No race this weekend, but added a local 5K in 4 weeks.
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Ran a 10k in June (3 Viewers)
- Thread starter GStrot
- Start date
gruecd
Footballguy
Legs felt pretty tired today, so I attributed it to DOMS from this past weekend's 39+ miles and expected tonight's 9-miler to be a major slogfest. Fortunately, such was not the case. Took it easy the first few miles, but then the legs really woke up, and I ran the last four at 7:39, 7:27, 7:11, and 6:54. Overall average for the run was 7:40/mile.
My body is really adapting well to this higher-mileage thing.
My body is really adapting well to this higher-mileage thing.
sho nuff
Footballguy
Did not want to go out tonight...was dreading it...was not even sure what run I would do (moved the half mile repeats to Wednesday night this week).
So I went out for 5...not sure on a pace, and for some reason just sort of ran.
Did not really pay attention to the garmin and just settled in to what was comfortable.
Looked down about a mile and a half in and was sitting just under 10min/mile...(not terrible for me).
So I kept going with it.
Hung around that most of the run...then felt good and finished the last mile in 9:23.
So I went out for 5...not sure on a pace, and for some reason just sort of ran.
Did not really pay attention to the garmin and just settled in to what was comfortable.
Looked down about a mile and a half in and was sitting just under 10min/mile...(not terrible for me).
So I kept going with it.
Hung around that most of the run...then felt good and finished the last mile in 9:23.
prosopis
Arizona Chupacabra
I dont have the words. That is just crazy.
prosopis
Arizona Chupacabra
I did this run tonight. It was 102 when I headed out.Yes, I am using the HR numbers you calculated for me. Thanks for the help I appreciate it. I am doing HR training in the heat. I am hoping to switch to pace training when it cools down. I am assuming the HR should stay in the ballpark when I switch in cooler weather.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%.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?
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.
Not once but twice I stopped and turned around to go back home. I then got mad at myself and just did the best I could. I kept my HR for the middle 4 right around 165 which translated to avg pace of about 10:30. Pace would have been better but I had to stop and walk several times. I almost want to call this run a fail but I wont because I am just ecstatic I stuck it out regardless of the heat,pace,how I was feeling etc....Tomorrow I have a 4 mile rec run scheduled. I am looking forward to Sat which will be a new pb for distance @ 14 miles.
gruecd
Footballguy
Way to tough it out. I can't fathom running in that heat all the time.I did this run tonight. It was 102 when I headed out.
Not once but twice I stopped and turned around to go back home. I then got mad at myself and just did the best I could. I kept my HR for the middle 4 right around 165 which translated to avg pace of about 10:30. Pace would have been better but I had to stop and walk several times. I almost want to call this run a fail but I wont because I am just ecstatic I stuck it out regardless of the heat,pace,how I was feeling etc....
Tomorrow I have a 4 mile rec run scheduled. I am looking forward to Sat which will be a new pb for distance @ 14 miles.
I've got 15 on tap for tonight. Not targeting any specific pace or anything, so I'm not at all worried about it, but I'm still not looking forward to doing it. Those longer runs alone are just booooooring. I think people underestimate the mental drain of these higher-mileage training plans.
Ned
Footballguy
Way to tough it out. I can't fathom running in that heat all the time.I did this run tonight. It was 102 when I headed out.
Not once but twice I stopped and turned around to go back home. I then got mad at myself and just did the best I could. I kept my HR for the middle 4 right around 165 which translated to avg pace of about 10:30. Pace would have been better but I had to stop and walk several times. I almost want to call this run a fail but I wont because I am just ecstatic I stuck it out regardless of the heat,pace,how I was feeling etc....
Tomorrow I have a 4 mile rec run scheduled. I am looking forward to Sat which will be a new pb for distance @ 14 miles.
I always think about this and find it fascinating, but it's an obvious one. There's a distinct correlation between the perception of time and your energy for that day. It's incredible how the miles just melt away when you're clicking vs. the suffer fests when you're feeling like crap. Tenths turn into miles. It's just as important to rest and fuel up for your brain as it is for your heart, lungs, legs, etc. I can certainly appreciate how draining those 70+ weeks are. Hell, just 50's wear me out.SteelCurtain
Footballguy
Agree. Do you listen to music when you run? I get bored with music and actually listen to podcasts (Bill Simmons, etc) when I run as it keeps my brain distracted.Way to tough it out. I can't fathom running in that heat all the time.I did this run tonight. It was 102 when I headed out.
Not once but twice I stopped and turned around to go back home. I then got mad at myself and just did the best I could. I kept my HR for the middle 4 right around 165 which translated to avg pace of about 10:30. Pace would have been better but I had to stop and walk several times. I almost want to call this run a fail but I wont because I am just ecstatic I stuck it out regardless of the heat,pace,how I was feeling etc....
Tomorrow I have a 4 mile rec run scheduled. I am looking forward to Sat which will be a new pb for distance @ 14 miles.
gruecd
Footballguy
Yeah, either music or podcasts, but I've almost always got my iPod. For podcasts, I like RunRunLive, and I've also started listening to Colin Cowherd's daily "Thundering Herd" podcast.
Darrinll40
Footballguy
Well done. Do you have cyborg legs by any chance?
tri-man 47
Footballguy
5 miles for me this a.m., centered around six qtr-mile 'block striders' ...one step per each sidewalk square. They're essentially quarter mile repeats, but focusing on keeping a smooth, long stride. The pace was under 6:00/mile for each, HR averaging around mid-150s. Qtr-mile jog back in between.
IvanKaramazov
Footballguy
I came into campus early this morning to get in 10 GA miles before work. For some reason, my legs felt really dead and this run ended up being more of a slog than it should have been, but whatever. Tomorrow if 5 recovery miles and then a SDO after that.
gruecd
Footballguy
Thou shall not covet thy neighbor's rest days, thou shall not covet thy neighbor's rest days....
Ned
Footballguy
Crummy 8mi GA w/ 10 striders today for lunch. I think I'm still feeling the effects of that 16/10 from Sunday. My legs didn't have any pop to them. I could feel right away that my hips were still tired.
It was sunny, 76 and 49% humidity. Absolutely gorgeous out, at least. 155HR avg @ 9:03
It was sunny, 76 and 49% humidity. Absolutely gorgeous out, at least. 155HR avg @ 9:03
Darrinll40
Footballguy
For this afternoon's treadmill's run I tried to change up my speed intervals. Instead of 1/2 mile speed with 1/4 mile slow, I did 1/4 mile slow with 3/4 mile speed.
It just about wiped me out. First interval was at 9:22, no problem. Second was at 8:56, it was a bit harder. The third one was at 8:31 and 3/4 mile couldn't come fast enough. I was only able to put in another half mile before I had to stop, so 3.5 in 33:38, instead of 4. No run on Thursday as I have a Doctor appointment.
Unfortunately I think it is getting to the time of my life when I get to have the "old guy" checkups, starting with the happy colon.
It just about wiped me out. First interval was at 9:22, no problem. Second was at 8:56, it was a bit harder. The third one was at 8:31 and 3/4 mile couldn't come fast enough. I was only able to put in another half mile before I had to stop, so 3.5 in 33:38, instead of 4. No run on Thursday as I have a Doctor appointment.
Unfortunately I think it is getting to the time of my life when I get to have the "old guy" checkups, starting with the happy colon.
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Sand
Footballguy
Good gracious I hate you. At lunch today here it was 97. On the road I'm sure 110+. I'm off to ride for a bit. Hopefully my tires don't melt.
Reginald Cornsilks
Footballguy
Good and bad run today.
The good: I ran twice today. 3 miles this morning and 3 miles tonight. I only did this because I joined a local running club and didn't realize they were meeting tonight.
The really good: My last mile was at a pace of 7:57 (7:21 at fastest point). I have no idea how I did this, it was probably the adrenaline and ego of keeping up with a bunch of other runners, but I was flying. I also tried a GU gel for the first time halfway through the run. 7:57 for one mile means nothing but my high school XCountry pace was in the 6:15-6:45 range so it's nice to see something like that out of me for once.
The bad: The middle mile of my 2nd run of the day was really sluggish and probably why I ran so quickly for the 3rd. I had to walk up a long hill.
Still finished with a 10:20 pace overall which is good despite the walk.
Will be happy to run alone tomorrow and just go at my own leisurely pace.
The good: I ran twice today. 3 miles this morning and 3 miles tonight. I only did this because I joined a local running club and didn't realize they were meeting tonight.
The really good: My last mile was at a pace of 7:57 (7:21 at fastest point). I have no idea how I did this, it was probably the adrenaline and ego of keeping up with a bunch of other runners, but I was flying. I also tried a GU gel for the first time halfway through the run. 7:57 for one mile means nothing but my high school XCountry pace was in the 6:15-6:45 range so it's nice to see something like that out of me for once.
The bad: The middle mile of my 2nd run of the day was really sluggish and probably why I ran so quickly for the 3rd. I had to walk up a long hill.
Still finished with a 10:20 pace overall which is good despite the walk.
Will be happy to run alone tomorrow and just go at my own leisurely pace.
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prosopis
Arizona Chupacabra
I think we are going to break a heat record today. It was 115 when I got in my car to come home. I did a 4 mile recovery run in 108 degrees. This was done by HR so really slow. This heat has got to break soon I hope. The barrell cactus in the desert are in full bloom which is pretty cool. I have a 10 mile GA run sched for tomorrow. Hopefully I can gut it out. If I can get through that I should make it through this weeks schedule. :fingerscrossed:
Ned
Footballguy
You probably already answered this before, but why can't you run in the early AM or at night? 108 degrees? F THAT.
Reginald Cornsilks
Footballguy
God bless you man. It was 58 degrees this morning when I ran - felt like fall.
prosopis
Arizona Chupacabra
I start work really early. Leave home about 4:45 am.I can run at night by the full moon when we have one but otherwise it is dangerous. I live in a very rural area with no lights and you cant see your hand in front of your face. The stars are spectacular though. Night running here is still very hot. I was at one of my kids school curriculum meetings tonight. The sun set about ? 2 hrs ago. Temp is still 98 degrees out. This is serious desert where I live. We have days where the low does not get under 85. Even with all my whining I love it. I dont think I could ever leave the desert climate. I will say the older I get the more difficult it is to deal with the heat.
gruecd
Footballguy
'Sup, guys. So my 15-miler last night turned into 7.5 when some storms rolled into the area, which meant that I needed to get up early this morning (like 5 AM early) for a re-do on the MLR. Out the door at 5:30 to sauna-like conditions....temp of 70°F and dewpoint of 70°F.
Anyway, got it done at 8:10 average pace. Sweated like a pig, so I probably drank close to 80 ounces of Gatorade/water along the way. Actually listened to the FBG "Audible" podcast, which ended up being a decent way to pass the time.
Massage this morning at 11:00, and then tomorrow afternoon/evening is the dreaded Pfitz 12/7.
Hope you all have a great Wednesday!
Anyway, got it done at 8:10 average pace. Sweated like a pig, so I probably drank close to 80 ounces of Gatorade/water along the way. Actually listened to the FBG "Audible" podcast, which ended up being a decent way to pass the time.
Massage this morning at 11:00, and then tomorrow afternoon/evening is the dreaded Pfitz 12/7.
Hope you all have a great Wednesday!
I took a few days off after my 5K trail run this past week end. My ankles were hurting from all the rolling around they had done on the trail. I needed to get back after it though as I was starting to feel lazy.
I did 3.2 miles this morning. It was around 75 at the time.
1 - 8:55 158
2 - 8:58 176 -- had some elevation gain around 1.5 miles.
3 - 9:36 179
Finished in 29:20 for a 9:06 average. Not a bad start after 4 days off.
I did 3.2 miles this morning. It was around 75 at the time.
1 - 8:55 158
2 - 8:58 176 -- had some elevation gain around 1.5 miles.
3 - 9:36 179
Finished in 29:20 for a 9:06 average. Not a bad start after 4 days off.
scoobygang
Footballguy
Broke down and got the Garmin Forerunner 410. I can understand the complaints about the bezel, but I think I've now customized it enough that I can turn off the bezel and let it autoscroll while I run. Of course, I immediately went and rolled my ankle after buying it (and my new personal trainer devised a cruel and punishing torture so that my entire lower body feels like hamburger meat right now), so I might not get a chance to test it as soon as I'd like.
New trainer is also demanding that I burn "at least 1000 calories" with every cardio workout so I might have to replace my current 5K recovery, hill, and sprint protocols to incorporate more long slow runs. I'm a bit leery as shorter, higher intensity training was really giving me a lot better results (not necessarily with weight loss where I'm still stuck trying to get that last 10-15 lbs and 4% of bodyfat off) but with running improvement.
New trainer is also demanding that I burn "at least 1000 calories" with every cardio workout so I might have to replace my current 5K recovery, hill, and sprint protocols to incorporate more long slow runs. I'm a bit leery as shorter, higher intensity training was really giving me a lot better results (not necessarily with weight loss where I'm still stuck trying to get that last 10-15 lbs and 4% of bodyfat off) but with running improvement.
IvanKaramazov
Footballguy
I'm sure your trainer probably knows what he's doing, but that's quite a goal. At least for me, that would be 7-8 miles every single time I go out the door.
pigskinliquors
Dr. Parrothead
Great to hear all the training going on in here :jealous:. Prosopsis, that weather is brutal. To those posting 70's and humid as hot :finger: Also, to Tri for the Parks and Rec post :finger:
Flippin' Orthoped still hasn't called to talk about my MRI, and possible surgery. I've spent way to much of the last few days reading about repair of torn hip labrums and am getting more and more depressed. The success rate seems incredibly low, and the recovery very brutal.
This is just one thread and it includes 68 pages of depressing stories. I have yet to read a story that makes me feel even remotely confident about recovery. I'll certainly weigh my options, but it currently looks like I'll be extremely lucky to be able to lightly jog 6 months post surgery. Many recommend months of PT prior to surgery to improve chance of recovery = I'm likely out for a considerable amount of time, and fear that training beyond gentle jogging might not be feasible again
Flippin' Orthoped still hasn't called to talk about my MRI, and possible surgery. I've spent way to much of the last few days reading about repair of torn hip labrums and am getting more and more depressed. The success rate seems incredibly low, and the recovery very brutal.
This is just one thread and it includes 68 pages of depressing stories. I have yet to read a story that makes me feel even remotely confident about recovery. I'll certainly weigh my options, but it currently looks like I'll be extremely lucky to be able to lightly jog 6 months post surgery. Many recommend months of PT prior to surgery to improve chance of recovery = I'm likely out for a considerable amount of time, and fear that training beyond gentle jogging might not be feasible again
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scoobygang
Footballguy
I'm not so sure he really knows what he's doing (he strikes me as a one-size fits all type of guy), but I'm going to give it a try for now. Based on estimates, an hour on the treadmill at a fairly slow pace (9:20/mile or so) would probably burn that much. It just requires a much bigger time commitment or I have to add a bunch of super slow recovery miles sandwiched between the sprint intervals or hill work. I don't want to do that because sprint intervals and hill work sucks and are only bearable because they're short.I'm worried about overtraining, but it is true the improving at running is a secondary goal for me and I've probably become too focused on getting faster and lost some focus on losing more weight in the past two months.
pigskinliquors
Dr. Parrothead
From my experience, once a good base of mileage is built up (20+ miles per week), half mile intervals (with quarter mile rests) are the best way to increase speed (start with two or three, and work your way up to more).
Ned
Footballguy
The article grue linked a few pages back explains it better than I can, but the short answer is this is probably an aerobic fitness issue. You gotta pile on the mileage.
scoobygang
Footballguy
Or he could read up on Crossfit endurance for a different perspective.I know that shorter, higher intensity training has increased my times faster than heavier mileage did. But it's not like I ever trained at over 50 miles a week. I have no doubt that Hadd's approach works for his clients, but there do appear to be other perspectives.
Ned
Footballguy
The higher mileage did wonders for me. Last year 5K PR was 24:10. I then trained for a half marathon and then a marathon for the next 9 months. 95% of my mileage was spent in the 9:00+ pace range. Never spent any time on the shorter intesity stuff. Post marathon, my 5K times dropped to 21:21 (earlier this summer). I fully believe that it's all endurance driven.I certainly agree with you that everyone's different, but I am a big believer that it all starts with proper endurance.
Reginald Cornsilks
Footballguy
My 7th day in a row running. I am scheduled for 2 off days (Yoga on Friday) but with the Hurricane coming right at my state, I'm wondering if I should save my rest for Sunday and just go out and do my long day a day early.
Still can't figure out why my final miles are so much faster than the others.
3 Miles tonight on my hill of death course...
Mile 1: 10:25
Mile 2: 10:42
Mile 3: 9:09
I'm guessing it's because I've introduced GUs to my run after the first mile? Don't plan on using them for anything less than 45 min runs going forward but I wanted to test drive a few flavors (Strawberry Banana seems to the best). Probably that and the combination of being trained all my life to kill the final mile.
Anyway -
Very happy with my total progress. Same course, same mileage. I credit it to increasing the length of the runs I do twice per week as opposed to working on the track...
The 2nd mile hill of death course results and dates:
7/16/2011: 36:01:00
8/2/2011: 33:50:00
8/14/2011: 32:15:00
8/18/2011: 30:25:00
8/22/2011: 31:44:00
8/24/2011: 30:18:00
Trending in the right direction. The 5K I have scheduled in 3 weeks is all flat. Since i run 3 miles on the track right now at 28:45:00, I'm hoping to get down to 27:00 flat for the road race. We'll see.
ETA: For the record - since I'm doing the Higdon training plan, I'm really running at a comfortable pace out there as best I can. I just happen to be more comfortable going much faster on this 3rd mile lately for some reason. I could easily slow it down or go about a minutes pace faster
Still can't figure out why my final miles are so much faster than the others.
3 Miles tonight on my hill of death course...
Mile 1: 10:25
Mile 2: 10:42
Mile 3: 9:09
I'm guessing it's because I've introduced GUs to my run after the first mile? Don't plan on using them for anything less than 45 min runs going forward but I wanted to test drive a few flavors (Strawberry Banana seems to the best). Probably that and the combination of being trained all my life to kill the final mile.
Anyway -
Very happy with my total progress. Same course, same mileage. I credit it to increasing the length of the runs I do twice per week as opposed to working on the track...
The 2nd mile hill of death course results and dates:
7/16/2011: 36:01:00
8/2/2011: 33:50:00
8/14/2011: 32:15:00
8/18/2011: 30:25:00
8/22/2011: 31:44:00
8/24/2011: 30:18:00
Trending in the right direction. The 5K I have scheduled in 3 weeks is all flat. Since i run 3 miles on the track right now at 28:45:00, I'm hoping to get down to 27:00 flat for the road race. We'll see.
ETA: For the record - since I'm doing the Higdon training plan, I'm really running at a comfortable pace out there as best I can. I just happen to be more comfortable going much faster on this 3rd mile lately for some reason. I could easily slow it down or go about a minutes pace faster
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tri-man 47
Footballguy
Scooby - I've found that I lose much more weight when I get into the double-digit mile runs. I think the body continues to burn off calories well after the run. But those runs take quite a time commitment. (I enjoy driving to an area trail where I can let the miles drift by.)
jb - I agree with liquors. 1/2-mile repeats are an excellent blend of speed plus a bit of endurance.
reg - those early miles might just be a matter of your legs not loosening up. I see that sometimes, where I don't feel like I'm running any different, but the pace is much better than when I started.
liquors- I'm really sorry to hear your news. That's my fear ...an injury that forces me to cut out my routines for an extended period of time (or worse). As you well know, our training becomes part of us ...it helps to define who we are. It's tough to lose any of that. Let's hope that you only lose some time here, and that you can get back to it next season or so. Be incredibly patient, my friend!
jb - I agree with liquors. 1/2-mile repeats are an excellent blend of speed plus a bit of endurance.
reg - those early miles might just be a matter of your legs not loosening up. I see that sometimes, where I don't feel like I'm running any different, but the pace is much better than when I started.
liquors- I'm really sorry to hear your news. That's my fear ...an injury that forces me to cut out my routines for an extended period of time (or worse). As you well know, our training becomes part of us ...it helps to define who we are. It's tough to lose any of that. Let's hope that you only lose some time here, and that you can get back to it next season or so. Be incredibly patient, my friend!
prosopis
Arizona Chupacabra
PSL- good luck, I know my heart pitter pattered when my ortho guy mentioned that as a possibility for me. I never got the MRI but I can still run. Prayers sent your way.
Grue- I am always impressed that when you miss a workout or part of one you make up for it. I would just forget it happened and move on to the next. Which brings me to...........
I am skipping my 10 miler today. It is 110 out and to make it worse it is windy. I gotta draw the line somewhere and for me it is the wind. Wind + heat is a deal breaker. Unlike Grue I will just continue on the plan starting with the next scheduled run.
Jealous of you guys with weather in the 70s but I know my time is right around the corner.
Grue- I am always impressed that when you miss a workout or part of one you make up for it. I would just forget it happened and move on to the next. Which brings me to...........
I am skipping my 10 miler today. It is 110 out and to make it worse it is windy. I gotta draw the line somewhere and for me it is the wind. Wind + heat is a deal breaker. Unlike Grue I will just continue on the plan starting with the next scheduled run.
Jealous of you guys with weather in the 70s but I know my time is right around the corner.
SteelCurtain
Footballguy
Got out and did my first true tempo run in my life! I know....I'm 40+ years old and finally my first real tempo run.
Mile 1 -- 9:25 118 HR (Warmup)
Mile 0.2 - 9:25/mile 125 HR (did an additional 0.2 so I got to flat ground)
Mile 2 -- 8:31 144 HR
Mile 3 -- 8:16 152 HR
Mile 4 -- 7:59 157 HR
Mile 5 -- 7:45 161 HR
Mile 6 -- 7:27 164 HR
Mile 7 -- 9:17 157 HR (Cool down)
Total -- 7.2 miles at 8:25/mile with average HR of 148bpm
Pretty nice to finish a run when its 74 degrees/60% humidity and 59 degree dewpoint.
4-5 mile recovery run tomorrow AM.
Mile 1 -- 9:25 118 HR (Warmup)
Mile 0.2 - 9:25/mile 125 HR (did an additional 0.2 so I got to flat ground)
Mile 2 -- 8:31 144 HR
Mile 3 -- 8:16 152 HR
Mile 4 -- 7:59 157 HR
Mile 5 -- 7:45 161 HR
Mile 6 -- 7:27 164 HR
Mile 7 -- 9:17 157 HR (Cool down)
Total -- 7.2 miles at 8:25/mile with average HR of 148bpm
Pretty nice to finish a run when its 74 degrees/60% humidity and 59 degree dewpoint.
4-5 mile recovery run tomorrow AM.
SteelCurtain
Footballguy
My favorite is Strawberry Banana too. I didn't really understand why you were taking a GU after a mile anyway. The body has plenty of energy in it to carry you for at least 60-90 minutes. I would try to push it out past 45 minutes if you can. Try eating a banana an hour before you run. Good luck!
Reginald Cornsilks
Footballguy
Can't wait to run in the Hurricane on Sunday. Looking forward to it.
#### you Hurricane Irene. #### you. I've got a 10K to train for...I don't care if I have to dodge flying plantains in the El Salvadorian neighborhood, I've going beast mode on your ###.
#### you Hurricane Irene. #### you. I've got a 10K to train for...I don't care if I have to dodge flying plantains in the El Salvadorian neighborhood, I've going beast mode on your ###.
SteelCurtain
Footballguy
I'm with you. I need to do my long run on Sunday. (I can't do it Saturday as I'm working all day.) I'm hoping it isn't THAT bad so I can go out and do it. WOrst case, I get up absurdly early on Monday AM and do it, but I'll be running in the rain and wind on Sunday as long as it is safe.
tri-man 47
Footballguy
No, you can't ...except rest and stay loose. I'm back on for a Saturday 5K. My daughter wanted to see me race before heading to Sydney next Tuesday for her first year post-college.'Sand said:
sho nuff
Footballguy
Had my own half mile repeat day today. Inside on the TM as the wife was out with a friend for dinner and gabbing.
1st mile as a warmup at 10:20.
4 half mile runs at around 4:16 per half with some jogging quarter miles in between.
Another mile to finish for a cool down...well, forget a slower cool down...why not run one at 9:45 to see how the legs handled a tired mile.
Felt great actually.
1st mile as a warmup at 10:20.
4 half mile runs at around 4:16 per half with some jogging quarter miles in between.
Another mile to finish for a cool down...well, forget a slower cool down...why not run one at 9:45 to see how the legs handled a tired mile.
Felt great actually.
Reginald Cornsilks
Footballguy
I concur - forcing yourself to get out there can help with stress levels man.
Good luck either way.
prosopis
Arizona Chupacabra
Be glad you were not shot off the TM.
Ned
Footballguy
Good work! Any idea what your max HR is? Unless your max is in the low to mid 180's, you were just teasing the beginnings of LT. I bet you could press 7 flat at LT.'SteelCurtain said:
__________________Yesterday I snuck out at lunch to do a quick 5mi recovery run that I cut short at 4mi in order to get back in my office in time for a chat with our BIO to discuss upcoming layoffs. After waiting on hold for 10 mins, he sent an email rescheduling. 
The muggies have returned, so I was out the door at 4:45 this morning for an 8mi GA run. 73 degrees and 94% humidity that early sucks, but it sure beats running in the 90s later. The run was pretty refreshing, but I can tell my legs are a little unhappy still. I'm glad this is a step back week. 146 HR @ 9:33.SteelCurtain
Footballguy
Ned - Thanks! I don't know what my max HR is but I'm guessing its in the mid to high 180's. I'm 40 years old so I think I read the max HR goes down as you get older. That being said, I probably could have killed myself and gotten one more done, but my wife was holding dinner for me so I had to get back home. Question I was thinking about on my run this morning -- do you do your tempo runs by HR? I've been trying to run by HR most of the time and then I go do a tempo and do it based on pace which seems backwards.Good work! Any idea what your max HR is? Unless your max is in the low to mid 180's, you were just teasing the beginnings of LT. I bet you could press 7 flat at LT.'SteelCurtain said:
Yesterday I snuck out at lunch to do a quick 5mi recovery run that I cut short at 4mi in order to get back in my office in time for a chat with our BIO to discuss upcoming layoffs. After waiting on hold for 10 mins, he sent an email rescheduling.
The muggies have returned, so I was out the door at 4:45 this morning for an 8mi GA run. 73 degrees and 94% humidity that early sucks, but it sure beats running in the 90s later. The run was pretty refreshing, but I can tell my legs are a little unhappy still. I'm glad this is a step back week. 146 HR @ 9:33.
In looking at your pacing and what not, you and I are pretty similar runners.
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MY UPDATE-- Did a "recovery" run with my wife. I say "recovery" as I let her dictate the pace. It worked out pretty well. It was warm 71% with 81% humidity and 65 degree dewpoint. Did 5.25 miles at 8:51 pace and average HR of 138.
Have a great day everyone!
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