Ran a 10k in June (4 Viewers)

[Reginald Cornsilks]

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.

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. __________________

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.

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.

In looking at your pacing and what not, you and I are pretty similar runners.

**************************

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!

I envy you guys that have a female to run with. I wish there was a single runners website. Part of the reason to start racing 5K - maybe I'll meet someone.

 

[Ned]

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.

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. __________________

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.

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.

In looking at your pacing and what not, you and I are pretty similar runners.

**************************

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!

I'm doing everything by HR these days. I guess it depends on what you want your Tempo run to be. If you're looking for LT type work, you should be running that at 82-91% of max HR (per Pfitz, anyways). How hard was it to keep going at that 160 level?You're definitely faster than I am. 8:51 pace would put me more into the Marathon Pace range.

 

[IvanKaramazov]

Jealous of you guys with weather in the 70s

It's 47 here right now. Today's a rest day so I won't get to take advantage of it, but it's a nice reminder that fall is arriving.

 

[sho nuff]

Jealous of you guys with weather in the 70s

It's 47 here right now. Today's a rest day so I won't get to take advantage of it, but it's a nice reminder that fall is arriving.

Enjoy it...75 here with 78% humidity now.Doing a recovery run tonight hopefully while the kid has soccer practice if it cools down enough at 6 pm. There is little track around the field...or if my wife and daughter come to practice too the entrance to the greenway is right there where I can head out for an easy 3 tonight.

 

[scoobygang]

Started out intending to do an easy treadmill 10K at a recovery pace. Got antsy and started increasing the pace gradually through the run so that my pacing was:

Mile 1: 9:19

Mile 2: 8:48

Mile 3: 8:23

Mile 4: 8:12

Mile 5: 7:55

Mile 6: 7:34

Last .2: sprint

Possibly not the best cure for sore legs and glutes. Total time was about 51:30 for the 10K.

Heart rate steadily climbed from 118 to 166 with most of the run around 143 or so. As I was on a treadmill, I used the foot pad with the Garmin. It looks like my cadence almost never changed as the treadmill got faster (until the sprint). There's also a huge disconnect between the calories the treadmill thought I burned (1050) and what the Garmin thought I burned (630).

 

[sho nuff]

There's also a huge disconnect between the calories the treadmill thought I burned (1050) and what the Garmin thought I burned (630).

THey probably use different formulas.And Id guess the garmin knows your height/weight and had the HR information where the TM did not?

 

[walnutz]

Got out this morning and did 3.5 miles in 32:14.

1 - 9:21 155

2 - 9:05 170

3 - 9:14 174

.5 - 4:34 174

Avg. HR was 167 and the max was 179.

I got out a little earlier than usual. Temperature was around 71 but felt like it was in the 60's to me. It was 107 here yesterday. Anything is better than that.

 

[gruecd]

Bourbon Chasers - Make sure you check out our Facebook group page. A couple updates to check out.

 

[scoobygang]

There's also a huge disconnect between the calories the treadmill thought I burned (1050) and what the Garmin thought I burned (630).

THey probably use different formulas.And Id guess the garmin knows your height/weight and had the HR information where the TM did not?

The Garmin uses "First Beat" technology which makes assumptions about your VO2Max based more heavily on heart rate data and on your own response to how frequently you work out. They claim it is more accurate. If so, I have no idea how the hell to burn 1000 calories every cardio workout. I'd have to go over 90 minutes each time and I'm already getting home at 9PM to get these workouts in.

 

[SteelCurtain]

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.

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. __________________

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.

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.

In looking at your pacing and what not, you and I are pretty similar runners.

**************************

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!

I'm doing everything by HR these days. I guess it depends on what you want your Tempo run to be. If you're looking for LT type work, you should be running that at 82-91% of max HR (per Pfitz, anyways). How hard was it to keep going at that 160 level?You're definitely faster than I am. 8:51 pace would put me more into the Marathon Pace range.

I was okay at the 160 HR area. I actually ran a race in late July with my HR north of 170 for the first 5 miles. I'll have to post that data for you to check out. If I do one mile repeats, I can do them at about 7:05-7:10 for the first couple but then I start to fall apart. I'll try those next week and see if it will have improved (with hopefully some cooler weather!)My first marathon I did in 3:39 however it was perfect weather and a flat course. My second marathon will be Baltimore on Oct. 15...it is a hillier course and I hope to break that 3:39 number. I'll actually go out at a 3:30 pace for the first 1/2 and see how I feel for the second half (which admittedly has a bunch of hills.) If I remember, your first marathon was tough weather wise and things didn't go as you had hoped. I'm hoping that Philly is a great experience for you.

 

[gruecd]

The "dreaded" 12/7T tonight. I'll do 4+ warmup, 7 at tempo (6:25-6:30ish), and then cool down. Scurrrrrred.

At least the course I'll be running is a net downhill...

 

[SteelCurtain]

Started out intending to do an easy treadmill 10K at a recovery pace. Got antsy and started increasing the pace gradually through the run so that my pacing was:Mile 1: 9:19Mile 2: 8:48Mile 3: 8:23Mile 4: 8:12Mile 5: 7:55Mile 6: 7:34Last .2: sprintPossibly not the best cure for sore legs and glutes. Total time was about 51:30 for the 10K.Heart rate steadily climbed from 118 to 166 with most of the run around 143 or so. As I was on a treadmill, I used the foot pad with the Garmin. It looks like my cadence almost never changed as the treadmill got faster (until the sprint). There's also a huge disconnect between the calories the treadmill thought I burned (1050) and what the Garmin thought I burned (630).

Nice run! The "cadence of your stride didn't change" as the treadmill went faster? Are you saying your legs didn't go faster? Therefore the only change was the space of each stride? Huh...interesting.

 

[scoobygang]

Nice run! The "cadence of your stride didn't change" as the treadmill went faster? Are you saying your legs didn't go faster? Therefore the only change was the space of each stride? Huh...interesting.

That's what the foot pad appears to be saying. My own impression was that I was increasing turnover, but the foot pad reported around 86 or 87 steps per minute at every speed. And it definitely reported the mile times getting faster, so it was measuring some change.

 

[The Duff Man]

Tues - 4 miles with the local running club. My first time running with a group. I like the social aspect, the pace was a little slow but it probably needed to be to chat with everyone as we jogged.

Wed - Horrible day. Scheduled for 6 miles, tried to turn on my Garmin and it won't work. The screen just stays black when I try to turn it on, I know it has power but I tried to recharge it to no avail. It is only 4 months old, time to dig out the paperwork and check the warranty details :(

Felt like dirt and ended up doing only 4ish (no Garmin)

Thurs - with no easy way to track my distance, I decided to do a 5k, since I have a route I have run a dozen times and I know the distance. Ended up running 28:28, more than a minute better than my PR and two minutes better than where I was two weeks ago!

Without being able to see my pace, I started out very fast and knew it. Felt okay so I kept it up. I pushed a bit at the end, but I still didn't run my fastest so I feel great! I have probably been using the Garmin as a crutch a bit, slowing down to where I think I should be running at.

I have my first 10 mile run on Sunday, so I need to figure out some way to measure distance before then.

 

[The Duff Man]

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.

Well done. Do you have cyborg legs by any chance?

I was thinking about all of you when running with the group on Tues. Comparing myself to you guys, I always have something to strive for and realize how much more I can improve.Not that I have illusions of getting to the Cyborg level...Running with real mortals was an interesting experience to put into perspective what I have already accomplished. I was in the "couldn't run a mile straight" club just eight months ago.

 

[tri-man 47]

I'll actually go out at a 3:30 pace for the first 1/2 and see how I feel for the second half (which admittedly has a bunch of hills.)

From lessons learned this year (including my marathon double), I would suggest going out at xxx HR, and seeing how you feel. You can get a good sense of your sustainable range from your long runs (I also did some targeted shorter runs at varying paces and charted the HRs). You can only do what the heart will let you do. IF you get to the latter part of the race and desire to push a faster pace, you can give it a shot. But if you exceed capacity early on, you're stuck.

 

[The Duff Man]

PSL - we will keep thinking good thoughts for you.

Pro - I couldn't even walk 6 miles in your heat.

 

[Wild Young Billy]

I ran my first 5k in 30 years last month. In fact we had 3 generations from my family running; my Dad (71 yrs old), me, and my 2 boys (13 and 10 yrs old.) I ran with my Dad for the first mile and then ran on my own. It was a great time.

We ran this race again this past weekend. My Dad, now 72, me, my wife and 11 year old son. The now 14 year old tried a stupid human trick and was unable to run (boys will be boys). The 11 year old finished 4th in his age group.

 

[gruecd]

Note to self: Don't attempt the hardest workout of your training cycle when you just ran a 15-miler the previous day, when you ran three tough relay legs 5-6 days ago, and when you've run 213 miles over the past 21 days without a rest day.

Ran the 4+ warmup and then did 3 miles at tempo pace (6:22/6:25/6:25) before my legs basically told me that they'd had enough. Dropped back to GA pace and finished the balance of the 12 miles, but there was no way in hell that my legs were having anything to do with 7 miles at tempo.

Me and my cyborg legs should've known better....

 

[Sand]

Nice run! The "cadence of your stride didn't change" as the treadmill went faster? Are you saying your legs didn't go faster? Therefore the only change was the space of each stride? Huh...interesting.

That's what the foot pad appears to be saying. My own impression was that I was increasing turnover, but the foot pad reported around 86 or 87 steps per minute at every speed. And it definitely reported the mile times getting faster, so it was measuring some change.

This is normal. It isn't until you get into sprint range that cadence actually starts to change for most people.---On my end I finally got to get a run in - 5 miles on the dreadmill. It was 97 at lunchtime, so I wasn't going to get out in that. Kept it easy at 8:30 and kept HR at or below 150. Thought I was recovered from my illness/work and promptly fell asleep when I got home. Bagged the ride for today. I can't wait for cooler weather to see what I can go out and do. But for tomorrow I'm going to do another 1500TT in the real suit and an easy 12 mile bike to shake out for the tri Sunday.

 

[Ned]

Note to self: Don't attempt the hardest workout of your training cycle when you just ran a 15-miler the previous day, when you ran three tough relay legs 5-6 days ago, and when you've run 213 miles over the past 21 days without a rest day.

Ran the 4+ warmup and then did 3 miles at tempo pace (6:22/6:25/6:25) before my legs basically told me that they'd had enough. Dropped back to GA pace and finished the balance of the 12 miles, but there was no way in hell that my legs were having anything to do with 7 miles at tempo.

Me and my cyborg legs should've known better....

At least you recognized it and were able to back down instead of pushing through and getting hurt. Smart man. Your legs will wake up during the taper.

 

[gruecd]

Note to self: Don't attempt the hardest workout of your training cycle when you just ran a 15-miler the previous day, when you ran three tough relay legs 5-6 days ago, and when you've run 213 miles over the past 21 days without a rest day.

Ran the 4+ warmup and then did 3 miles at tempo pace (6:22/6:25/6:25) before my legs basically told me that they'd had enough. Dropped back to GA pace and finished the balance of the 12 miles, but there was no way in hell that my legs were having anything to do with 7 miles at tempo.

Me and my cyborg legs should've known better....

At least you recognized it and were able to back down instead of pushing through and getting hurt. Smart man. Your legs will wake up during the taper.

I may end up taking another shot at it early next week. I've got a track session on the schedule, but I think that the tempo runs are way more important. But we'll see. I'm racing a half next Saturday, so I do want to take it relatively easy next week.

 

[Ned]

Note to self: Don't attempt the hardest workout of your training cycle when you just ran a 15-miler the previous day, when you ran three tough relay legs 5-6 days ago, and when you've run 213 miles over the past 21 days without a rest day.

Ran the 4+ warmup and then did 3 miles at tempo pace (6:22/6:25/6:25) before my legs basically told me that they'd had enough. Dropped back to GA pace and finished the balance of the 12 miles, but there was no way in hell that my legs were having anything to do with 7 miles at tempo.

Me and my cyborg legs should've known better....

At least you recognized it and were able to back down instead of pushing through and getting hurt. Smart man. Your legs will wake up during the taper.

I may end up taking another shot at it early next week. I've got a track session on the schedule, but I think that the tempo runs are way more important. But we'll see. I'm racing a half next Saturday, so I do want to take it relatively easy next week.

Are you doing a mini taper for the half? I'm running a half 6 weeks before my marathon and have been toying around with a lot of different taper ideas. Curious what you're doing...

 

[gruecd]

Are you doing a mini taper for the half? I'm running a half 6 weeks before my marathon and have been toying around with a lot of different taper ideas. Curious what you're doing...

Yeah, for sure. I'll probably do my "quality" workout on Tuesday (either intervals or a do-over of the 12/7T), and I'll do my MLR on Wednesday (shortened from 15 to 10-12). Thursday will be an easy recovery run, and Friday will be just 3-4 "shakeout" miles.I'll probably only run 55-60 miles next week (including the race), then one more week of 70+ miles before starting my 3-week taper.

 

[Ned]

Are you doing a mini taper for the half? I'm running a half 6 weeks before my marathon and have been toying around with a lot of different taper ideas. Curious what you're doing...

Yeah, for sure. I'll probably do my "quality" workout on Tuesday (either intervals or a do-over of the 12/7T), and I'll do my MLR on Wednesday (shortened from 15 to 10-12). Thursday will be an easy recovery run, and Friday will be just 3-4 "shakeout" miles.I'll probably only run 55-60 miles next week (including the race), then one more week of 70+ miles before starting my 3-week taper.

55-60 is a taper. Sheesh.I have 55 and 50 the two weeks before the half, so I was going to do a decent taper since I'll be coming off 2 weeks of high mileage. The thing I'm struggling with is I have the 9mi with 5x1000 VO2 max workout the week of the half. That's going to be a ball buster, so I'm worried about doing that one before a race. I tentatively have it slated for the Tuesday before the Saturday race with a GA, recovery, and rest day sandwiched in between.

 

[gruecd]

55-60 is a taper. Sheesh.I have 55 and 50 the two weeks before the half, so I was going to do a decent taper since I'll be coming off 2 weeks of high mileage. The thing I'm struggling with is I have the 9mi with 5x1000 VO2 max workout the week of the half. That's going to be a ball buster, so I'm worried about doing that one before a race. I tentatively have it slated for the Tuesday before the Saturday race with a GA, recovery, and rest day sandwiched in between.

Hey, when you've been running 75 miles/week, 55-60 feels like an absolute breeeze.I think you'll be fine doing the intervals on Tuesday. You have four days in between. If you're concerned about it, do your intervals on the Tuesday morning instead of afternoon/evening, which will buy you several more hours of recovery time.By the way, are you ever going to reply to the PM that I sent you on here??

 

[Ned]

55-60 is a taper. Sheesh.I have 55 and 50 the two weeks before the half, so I was going to do a decent taper since I'll be coming off 2 weeks of high mileage. The thing I'm struggling with is I have the 9mi with 5x1000 VO2 max workout the week of the half. That's going to be a ball buster, so I'm worried about doing that one before a race. I tentatively have it slated for the Tuesday before the Saturday race with a GA, recovery, and rest day sandwiched in between.

Hey, when you've been running 75 miles/week, 55-60 feels like an absolute breeeze.I think you'll be fine doing the intervals on Tuesday. You have four days in between. If you're concerned about it, do your intervals on the Tuesday morning instead of afternoon/evening, which will buy you several more hours of recovery time.By the way, are you ever going to reply to the PM that I sent you on here??

I didn't even see it. Will go now...

 

[IvanKaramazov]

I'll probably only run 55-60 miles next week

_____________________My 16-miler this morning was weird as hell. I parked my truck at the Wellness Center with the plan of running around campus, but when I went to turn on my Garming, I got nothing. I just charged it last night, so I'm hoping it just needs to be reset, but I don't remember the reset procedure off the top of my head. Anyway, I know I can do 16 on a treadmill, but that's an absolute last resort and this doesn't qualify, so I set out to do a long, slow, Garmin-free run. Two five-mile loops and three two-mile loops later, and it's done. I have no idea what my pace was, but whatever it was, it was pretty easy and I definitely could have done 20 without any major problem. Work has been crazy recently. Thanks to a university mandate, we have to add two more courses to our major, which means that we have to find two courses to delete to make room. Any of you who are in higher ed will immediately appreciate that this is the sort of curriculum reform that results in a bloodbath. Guess who's in charge of curriculum management for his department? Yep, that would be Ivan. So I had all sorts of stuff to think about this morning, and the miles just flew by even without music. I think the inability to check my pace every 30 seconds helped a lot too. Another fun episode was that I kept bumping into the same guy over and over. We were obviously running similar courses in opposite directions, and after passing each other 4-5 times over the span of a couple of hours, he finally stopped me and asked if I was training for the Sioux Falls marathon. I'm just doing the half, but he's doing the full, so that's one more person who I'll see down there in a couple of weeks. (I live a little less than an hour north of Sioux Falls, so quite a few people from my community will participate somehow).Good luck to everyone racing this weekend.

 

[Workhorse]

I had a strong Pfitz 10/6 run early this AM, running my final mile in a tidy 7:10. I'm just now starting to get over the DOMS hump in this program as I'm cracking 50+ miles for the first time in this training cycle. This is now the second time doing this program and I feel like my body is adjusting to the mileage increases much more smoothly this time around.

 

[pigskinliquors]

Grue: I hope you don't get too sluggish running so few miles.

I finally have an update, that isn't much of an update. I have my consult with the orthopedic surgeon set for the morning of Tuesday the 6th. I'll be gathering as much info as I can prior to then, and try to make a decision that day, as the next open appt. the Dr. has isn't until the end of the month = getting him open to do the surgery (if I do it) could take quite awhile. Most of what I've read recommends starting PT prior to the surgery to reduce recovery time. Thus, I'll likely need to wait awhile to anything regardless.

 

[Reginald Cornsilks]

Hey Pigskin is here!!

 

[jamny]

Hello running people!

Just decided to get back to running after many, many years. I'm 47, 6'3" now at 215 but normally around 200-205. We had to run to make a connecting flight in Chicago two weeks ago and I couldn't believe how out of gas I was. It was a wakeup call for me to realize I'm not getting any younger and should start a regular routine as I head into my 50's. Running was always my favorite thing to do for occasional exercise and we have a beautiful park with an excellent quarter mile track only 5 minutes walk away.

Anyway, I jumped right in on Monday figuring I would start with a mile, run as long as I can, walk a bit to rest, run as far as I can, walk a bit to rest, etc. My results:

Monday- 10:12

Tuesday - 9:38

Wednesday - 9:19

Thursday - 8:59 (psyched!)

Friday - 8:45

I didn't think I'd top my times the past 2 days because my legs were getting stiffer by then. No pain, just some tightness. I'm thinking of taking the weekend off and do it again next week. Is that too much too soon? Is there more of a benefit to rest between each day at first? My initial goal is a comfortable 8-minute mile, three to five days a week. After that, maybe occasional 5k's. I'm doing it to stay around 200lbs. (lost 5 this week)and also for cardio and heart health.

Am I going about this ok? Also, any good sites or tips on stretching. It's something I've never really done too much of.

 

[Sand]

I had a strong Pfitz 10/6 run early this AM, running my final mile in a tidy 7:10. I'm just now starting to get over the DOMS hump in this program as I'm cracking 50+ miles for the first time in this training cycle. This is now the second time doing this program and I feel like my body is adjusting to the mileage increases much more smoothly this time around.

Killer run, man.---On my end I did a couple shakeout workouts as prep for Sunday. Did another 1500TT in the pool in the good suit. I hate when I miss my time bogeys - finished it in 20:03 - 6:35, 6:46, and 6:42 500yd splits. When I hit the last 50 my watch read 19:28 - I managed to put in a :35 last 50, but my twenty minute bogey was just out of reach. Still a good set and a good confidence boost; very happy with that effort.Finished up with a 12 mile ride at 210w. Nice shakeout ride.

 

[Darrinll40]

Went out this morning for 5 or 6 easy, like last week. But, after 2.7 miles I turned stopped, turned around, and walked home. The fail wasn't today, it was last Monday and Tuesday.

I was doing leg presses on Monday and either did too many reps, or to much weight. Whichever, nothing felt wrong on Monday, but on Tuesday i tried to do 3/4 mile intervals during a 4 mile run. At 3.5 I stopped because my legs (quads) were killing me. I did nothing besides go to work on Wednesday, Thursday, finally on Friday the legs stopped hurting. I hoped everything would be good this morning but 2.7 miles in I felt the quads start to hurt a bit so I though it best to stop and walk home. Since I was 2.7 miles from home I walked it as fast as I could.

I am done with weight work and running at the gym. My off day exercise is going to be walking, that way I can still run normally and get in the good weight loss walking. I am going to walk 2-3 mile tomorrow instead of a run that way I don't run until Tuesday. Intervals and tempo runs will be harder to control without the treadmill but I think I will manage.

 

[Darrinll40]

Hello running people!Just decided to get back to running after many, many years. I'm 47, 6'3" now at 215 but normally around 200-205. We had to run to make a connecting flight in Chicago two weeks ago and I couldn't believe how out of gas I was. It was a wakeup call for me to realize I'm not getting any younger and should start a regular routine as I head into my 50's. Running was always my favorite thing to do for occasional exercise and we have a beautiful park with an excellent quarter mile track only 5 minutes walk away.Anyway, I jumped right in on Monday figuring I would start with a mile, run as long as I can, walk a bit to rest, run as far as I can, walk a bit to rest, etc. My results:Monday- 10:12Tuesday - 9:38Wednesday - 9:19Thursday - 8:59 (psyched!)Friday - 8:45I didn't think I'd top my times the past 2 days because my legs were getting stiffer by then. No pain, just some tightness. I'm thinking of taking the weekend off and do it again next week. Is that too much too soon? Is there more of a benefit to rest between each day at first? My initial goal is a comfortable 8-minute mile, three to five days a week. After that, maybe occasional 5k's. I'm doing it to stay around 200lbs. (lost 5 this week)and also for cardio and heart health.Am I going about this ok? Also, any good sites or tips on stretching. It's something I've never really done too much of.

Welcome to the thread. I can't give any advice since I know almost nothing, but I am glad to see you psyched about the fast mile. It sounds like you have a great attitude about running.

 

[The Duff Man]

I'll probably only run 55-60 miles next week

_____________________when I went to turn on my Garming, I got nothing. I just charged it last night, so I'm hoping it just needs to be reset, but I don't remember the reset procedure off the top of my head.

Three cheers for the running thread. My Garmin 305 was doing the same thing. I just looked up the reset instructions online and that solved it. Connect to a computer, then hold lap and reset for 10 seconds. I didn't see that in the manual when I looked.I did 4 miles on the treadmill yesterday at a 1 percent incline, I read somewhere that was similar to running outside. Was dreading doing my 10 mile run today or tomorrow on the treadmill, now I won't have to.I got stung by a wasp on my pinkie about an hour before my run. Elevating your heartbeat and pumping extra blood to the throbbing area does not equal a fun run.

 

[Reginald Cornsilks]

I dont know what it is - the tequila I drank last night, the 91% humidity, not running for 2 days but I was scheduled for 4 miles this morning and despite the hangover, downed a half gallon of water and shot out there.

It wasn't so much that I hit a wall as my legs were just destroyed. Everything below my knees felt like it was burning and didn't want to flex or bend. My legs just would not go and I only got through 2.25 miles. This is the first time I've come up short on the Higdon 10K Intermediate Plan. Unfortunately, with the hurricane coming I may miss a few more days too so that sucks but we move on.

 

[sho nuff]

Long run day.

Up bright and early at 5:45. Out the door by 6:30. Decided to do a 6-6.5 mile loop that way I could stop back by the house, switch out water bottles (and hats) and go back out and cut a little bit off if I needed to as my goal was 11.5 miles today.

Like last week, at 11.5 I was still about .5 from the finish and felt good so I tacked it on and went for 12.

69* and 73% when I left. 78* and 59% when I got home. Not too bad...felt so much better than most of the last 2-3 months have felt.

10:35 avg, 1416ft up and 1464 down during the run.

Went:

1: 10:34

2: 10:35

3: 10:32

4: 10:34

5: 10:25

6: 10:30

7: 10:28

8: 10:28

9: 10:45

10: 10:49

11: 10:38

12: 10:34

Felt really good after that 9th and 10th mile to know I still had enough left to finish with 2 better miles and finish the last mile the same as I started with the first (with a good .75 of it uphill back to the house. Only thing Im mad about is I meant to put the HRM on this morning and forgot it.

 

[Ned]

Sand - GL this weekend! I wish I understood your swimming/biking updates. Are you expecting a podium?

Ivan - You are putting in some quality work. Curious how your next race goes.

Workhorse - Nice job on the 10/6. 7:10 is smokin'!

PSL - GLGB. Glad you're sticking around and giving updates. I know it sucks, but it's good to see you around.

jamny - Welcome! This is an awesome crew of guys with more running knowledge than you'll know what to do with. My suggestion is to space some of those runs out, and slow it down. Too many fast workouts in a row will lead to injury. Moreso when you're just getting back on the saddle. It's a tough temptation to resist, but it'll pay off in the long run. I'd suggest a 4 day week at first. Running is a cumulative game. You'll be asking for trouble if you press it too soon.

Darrin - I'd be careful doing an interval run after a day in the weight room (for legs). Good job recognizing things weren't right and shutting it down. Live to fight another day.

Duff - Tourniquet down?

___________________________

On my end, with Hurricane Irene coming straight at us tonight, I decided to switch my long run to this morning to get it out of the way. I'd much rather sacrifice a recovery run instead of a long run should we need to do a lot of post-hurricane cleanup tomorrow. This is the end of the step back week and end of cycle 1, so today was "only" a 12 miler. It was another one of those 100% humidity days. These days are really reeking havoc on my feet. I'm getting so sweat logged that my feet are pruning up and peeling. :X

Other than the feet issue, this morning was a great run. While I was out on the run I realized that this was the same long run as week one's long run. So I decided to do a comparison of the data to see how I've improved in this cycle. I'm pretty pleased with the results.

WEEK PACE AVG HR  MAX HR1    9:37 154     1756    9:29 151     170

 

[sho nuff]

Also...I complained about my feet being soaked last week...so my lovely wife went to ##### (best she could do on short notice) and talked to a guy there.

She bought some of these Experra Thorlo socks. Great. So much better than the Gold Toe cool max or whatever I had been wearing (no, not cotton, but worked well on runs up to about 7 miles).

These things are dry and my feet feel so much better than last week's 10.5 miler.

Time to go online and order some more (no necessarily same brand...but pay a little more for better socks than I had been wearing).

 

[Sand]

Sand - GL this weekend! I wish I understood your swimming/biking updates. Are you expecting a podium?

Prolly not. Last year third place in my AG was 2:08. I'll be very fortunate to break 2:20. The winner went 1:54. Anyone who knows Oly length tris knows how bloody fast that is.Jamny - Welcome!

Corn - 75mph winds? HTFU. That hurricane is a freakin' Cat 1. Every resident in New Orleans is laughing their asses off. This is the time for parties and stupid hurricane stunts - like a good 12 miler.

Sho - Great run, man.

BTW, folks. If anyone is looking for Garmin running stuff, check out heartratemonitorsusa.com now. They have a good sale going right now (and add on "rally" coupon for another 10%). Class 1 outfit with great prices.

 

[prosopis]

I got up early and hit the streets by 5:00 am. I am guessing it was in the 80's. What a HUGE difference it made. I am doing the HR training.

Last week start mid morning 13 miles avg pace 12:44 with 156 HR.

Today start 5:00 am 14 miles avg pace 11:19 with 153 HR.

That is a difference of 1:25 avg pace, all just due to time of day/sun/heat.

I was very surprised and happy about it. After my 14 miles I did a 1.5 mile cool down walk. It was a good morning.

 

[The Duff Man]

I also bumped up my long run to today, 10 miles.

With about three quarters of a mile to go, an old lady with a lap dog on the path didn't reign her dog in and it ran at me jumping up on my legs.

She yanked it back, but once I got past she let it go again and it tripped me up from behind. I kept my balance and was in a groove to finish so I didn't even look back and give her the death stare but I swear if I see that dog on the path again I am going to use my running start to kick it in the face.

 

[Ned]

I got up early and hit the streets by 5:00 am. I am guessing it was in the 80's. What a HUGE difference it made. I am doing the HR training.Last week start mid morning 13 miles avg pace 12:44 with 156 HR.Today start 5:00 am 14 miles avg pace 11:19 with 153 HR.That is a difference of 1:25 avg pace, all just due to time of day/sun/heat.I was very surprised and happy about it. After my 14 miles I did a 1.5 mile cool down walk. It was a good morning.

Awesome! Lean on this one when you get back into the heat.

 

[sho nuff]

I also bumped up my long run to today, 10 miles.With about three quarters of a mile to go, an old lady with a lap dog on the path didn't reign her dog in and it ran at me jumping up on my legs.She yanked it back, but once I got past she let it go again and it tripped me up from behind. I kept my balance and was in a groove to finish so I didn't even look back and give her the death stare but I swear if I see that dog on the path again I am going to use my running start to kick it in the face.

Had a more uneventful run-in with a dog today.Looked like a pit...no collar. Odd in the neighborhood I was in (all 3500+ square foot homes). He stayed on the other side of the street...followed me for about 2 houses and then ran up into another back yard.Id guess if I had the HRM on it might have spiked a bit right there. And this was at about mile 9.5...so the chances of me trying to run fast to get somewhere safe from that dog would have been very slim...but I was near enough to the house of the parent's of a friend of mine, I probably could have made it there ok to beat that dog with a bat had it attacked.

 

[jamny]

Thanks for the welcomes and tips.

Looking forward to learning from the group here.

 

[tri-man 47]

St. Mary of Gostyn's 5K Race Report

This was really just a small (250ish?) local 5K fundraiser in one of the Chicago suburbs. But as mentioned, my 22 y.o. daughter wanted to see me race before she heads to Sydney for the next year. It was a nice morning with her (after a great afternoon in the city with her yesterday ...how cool is it when your grown daughter casually links arm in arm while strolling through Chicago's Millenium Park?). It was a bit warm for a race (70 or so) and somewhat humid. The course had a fair amount of undulation, but nothing that would be considered more than just an incline/slope.

Time: 20:50 (6:43/mile, avg HR of 174)

Overall: 13th

Age Group: 1st (of only 3)

mile 1: 6:43, 164 HR

mile 2: 6:49, 176 HR

mile 3: 6:48, 183 HR

final .1: 6:01 pace, 185 HR

This was my best time of the year for four 5Ks despite some heat and rolling terrain. I have a couple more 5Ks yet this year to try and bring the time down further. I'd really like to knock off 15 seconds to beat my 5K time from ten years ago in this run-focused season.

 

[tri-man 47]

Hello running people!

Just decided to get back to running after many, many years. I'm 47, 6'3" now at 215 but normally around 200-205. We had to run to make a connecting flight in Chicago two weeks ago and I couldn't believe how out of gas I was. It was a wakeup call for me to realize I'm not getting any younger and should start a regular routine as I head into my 50's. Running was always my favorite thing to do for occasional exercise and we have a beautiful park with an excellent quarter mile track only 5 minutes walk away.

Hello young man! I second all the comments of Ned and Sand, including the idea of mixing some slower, easier runs with the fast pacing days. One approach is to focus on three types of run per week - a long, slow run; a tempo (controlled pace) run; and some track intervals (e.g., repeat 1/4 miles).Prosopis, as you see, the heat has a major effect on your training, so don't let that get you down.

Darrin, yeah, if you're not used to strength work on the legs, you need a couple/few days to recover. I find that same thing after a heavy day of squats/lunges (or when returning to them after some time away).

Ned - very cool to see the difference between weeks 1 and 6!!! I like that HR in the low 150's. We're all different, but that's a pretty good sweet spot.

 

[sho nuff]

Thanks for the welcomes and tips. Looking forward to learning from the group here.

I would echo what others have said.Maybe spread out the runs a bit more.Add some slower longer runs in...then build in a speed day to work on increasing that team.Easier to run 1 mile at 8 minutes if you are used to running a bit further (even if its a little slower per mile in the longer runs).

 

[prosopis]

St. Mary of Gostyn's 5K Race Report

This was really just a small (250ish?) local 5K fundraiser in one of the Chicago suburbs. But as mentioned, my 22 y.o. daughter wanted to see me race before she heads to Sydney for the next year. It was a nice morning with her (after a great afternoon in the city with her yesterday ...how cool is it when your grown daughter casually links arm in arm while strolling through Chicago's Millenium Park?). It was a bit warm for a race (70 or so) and somewhat humid. The course had a fair amount of undulation, but nothing that would be considered more than just an incline/slope.

Time: 20:50 (6:43/mile, avg HR of 174)

Overall: 13th

Age Group: 1st (of only 3)

mile 1: 6:43, 164 HR

mile 2: 6:49, 176 HR

mile 3: 6:48, 183 HR

final .1: 6:01 pace, 185 HR

This was my best time of the year for four 5Ks despite some heat and rolling terrain. I have a couple more 5Ks yet this year to try and bring the time down further. I'd really like to knock off 15 seconds to beat my 5K time from ten years ago in this run-focused season.

That is smoking fast. Congrats on being first in age group.