Ran a 10k in June (4 Viewers)

[Darrinll40]

Great run. You really kicked it in the last .1. And congrats on the top of the podium.

 

[prosopis]

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).

I agree with everyone else. Welcome to the thread. Tread carefully it becomes an addiction.

 

[Ned]

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.

You sure can fly, sir!!

 

[Sand]

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

Man, get yourself to a flat course with 50 degree weather and you are sub 20. Killer run.

 

[sho nuff]

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.

You sure can fly, sir!!

 

[gruecd]

Hey, guys. So today is my first rest day since August 3. In those 24 days, I've run almost 258 miles, for an average of 10.75/day.

Yesterday morning ran 21 miles at 7:54/mile. It went fine, but the legs were definitely more tired than usual towards the end, and I know that they'll appreciate the day off.

Week in review:

M - 9 miles at 7:40/mile

T - 7.5 at 8:15

W - 15 at 8:09

T - 12 at 7:17 (3 tempo at 6:22/:25/:25)

F - 7 rec at 8:48 (am), 4 rec at 8:20 (pm)

S - 21 at 7:54

S - SRD

Total - 75.5

Heading down to Milwaukee today with my dad to watch the Brewers complete the sweep of the Cubs. Can't think of a better way to spend a rest day. Have a great one, guys.

 

[gruecd]

Sand - Good luck today!! (Race is today, right?)

tri-man - Smoking fast....for an old guy.

jamny - Welcome to the thread. Listen to Yoda....err, tri-man. He knows that he's talking about.

Duff - Nice job on hitting 10. I would've punted that stupid thing.

prosopis - The weather makes a huge difference. Congrats on a solid run.

Ned - Very solid on the long run. Keep it up.

sho nuff - Sweet 12-miler.

Reg - Hangover runs are the worst. Guessing your legs will appreciate the extra rest.

Darrin - I don't lift legs at all. In fact, I don't lift, period.

Workhorse - Great work on the 10/6. And congrats on cracking the 50-mile barrier. That's a big step.

Ivan - Nice job on the 16.

liquors - Continued good wishes for a speedy recovery.

 

[IvanKaramazov]

I'm doing a two week mini-taper with my half coming up, and today is supposed to be a tempo run (7 w/ 4). It looks like it's going to have to be inside, since we've got thunderstorms this morning. Stupid weather intefering with my runs -- I'll bet I'm the only person in the whole country in this boat.

 

[Workhorse]

20 miler this AM at 8:44 pace. Good run but around mile 8 my bowels staged a revolt and I hurried to find a pit stop. Destroyed a Dunkin Donuts bathroom for about 10 minutes.

 

[SteelCurtain]

Duffman – you can always use mapmyrun.com to estimate distances before you run or an app from a smartphone that has a GPS to track your mileage.



Tri-man – You are right, I should probably go off of heart rate for the first half. Of course, no one ever says what is your heart rate PR in a marathon!  Also, great 5K on a rolling course. It must have been nice to have your daughter there.



Wild Young Billy – Very cool to have multiple generations running a race. Super kudos to your 72 year old dad……that’s awesome.



Gruecd – Sorry to hear about the tempo gone bad. Regardless, you have been on a crazy training schedule. Enjoy today and have fun at the Brewers game.

Pigskin – hope you can get out training again soon.

Jamny – agree with others on going every other day to start. In terms of stretching, I would NOT stretch before. I would start by walking and then increase speed progressively throughout your run. If you stretch before, you could injure yourself and if you just start running a speed workout you could injury yourself also. Best bet is to slowly increase speed. Stretching should be done after your workout. Welcome to the thread!

Darrin – I hate the “stop and have to walk home” run. We’ve all been there and its no fun. Just take it easy on those legs. They are telling you something if they have nothing left in the tank.



Ned – Sorry to hear Irene is impacting your training….just like me. Like you, this is a step back week for me as well.

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

MY UPDATE --

Was supposed to do a 12 mile long run this week (step down week....thankfully.) I had a big day at work on Saturday and had planned to do my long run on Sunday. However, Irene is visiting today, so I did it last night after an exhausting 13 hour day at work. With Irene's rain starting to hit last night, I got out for a 10 mile run.

Mile 1 - 8:56 135 HR

Mile 2 - 8:52 139 HR

Mile 3 - 8:49 147 HR

Mile 4 - 8:50 145 HR

Mile 5 - 9:07 147 HR

Mile 6 - 9:17 146 HR

Mile 7 - 8:16 148 HR

Mile 8 - 9:45 143 HR

Mile 9 - 8:11 148 HR

Mile 10 - 8:50 141 HR

Total - 10 miles at 8:54/mile pace and average HR of 143 bpm.

Overall good run with some rolling hills. Pleased I got it done. Today is a rest day due to Hurricane. I'll get back at it tomorrow.

 

[Sand]

Race recap: Great swim. Killed everyone older than 22 except the race winner. Bike and run sucked balls. 55 minute run was awful. Had side stitches in both sides. Very disheartening to be so damn slow on the road. 7/35 AG - 2:30:30 overall (so even missed breaking 2:30). I would have snagged a podium one AG up or down.

But still I could have skipped this. I really had no fun at this one.

 

[gruecd]

Week in review:

M - 9 miles at 7:40/mile

T - 7.5 at 8:15

W - 15 at 8:09

T - 12 at 7:17 (3 tempo at 6:22/:25/:25)

F - 7 rec at 8:48 (am), 4 rec at 8:20 (pm)

S - 21 at 7:54

S - SRD 4.5 rec at 8:30

Total - 75.5 80

Fixed. Just had to do it. First-ever 80 mile week.

 

[prosopis]

Week in review:

M - 9 miles at 7:40/mile

T - 7.5 at 8:15

W - 15 at 8:09

T - 12 at 7:17 (3 tempo at 6:22/:25/:25)

F - 7 rec at 8:48 (am), 4 rec at 8:20 (pm)

S - 21 at 7:54

S - SRD 4.5 rec at 8:30

Total - 75.5 80

Fixed. Just had to do it. First-ever 80 mile week.

I had to check my records and make sure this was true before I said it. I have had 80 + mile months. You are the man. That is a lot of running for 1 week.

 

[Sand]

Fixed. Just had to do it. First-ever 80 mile week.

Good gravy, man. I really could have used you for my run today.

 

[sho nuff]

I am in awe of most of you with those mileages...especially a freaking 80 mile week.

Im completely shocked I finished a 25 mile week. Gru pisses on that by Wednesday.

Running 12 yesterday I did come to a conclusion I already sort of knew...no way I will be doing a full marathon anytime soon.

I just don't have the time to put in the type of miles Id need to be ready for one. Its hard enough putting in 25 miles with a job and 2 kids (and soccer and cub scouts and whatever dance or gymnastics my daughter will end up in...plus football is about to start for real).

 

[IvanKaramazov]

Sand -- Sorry about the run/bike. Was there something in particular that didn't go right (besides the side stitches) or was it just one of those days?

gruecd -- I'll never do an 80-mile week, but I definitely can relate to throwing that extra 4 miles in there to hit a milestone. Nice job.

sho nuff -- You can train for just about any sub-marathon event you'd like on 25 miles per week. That's a good fitness base that should allow you do a half, for instance, on short notice if you wanted to. It's not like the marathon is the only event out there.

_________________

The weather cleared up yesterday by mid-morning so I did 7 miles with 4 at 10K pace around campus. The plan for this week is to take it relatively easy with 5-milers on Tuesday and Thursday and a 10-miler on Saturday. Next week will be pretty similar except that I'll have a half on the weekend. I've never done any kind of taper for a half before, mainly because my mileage has never been high enough to warrant one (gruecd laughs at 40-45 mile weeks), but I think the extra rest should help out this time.

 

[jamny]

Great tips. I appreciate it. I've always been too structured and "by the book" when I do things and it's apparent here again. I think today I'll get off the track and just run in the park paths just for the fun of it. No plan or timing. I'll spread out the days and alternate runs too. I tend to burn out on new things too fast at times and I'm hoping to prevent that with running. Thx!What does HR stand for? heart rate?

Mile 1 - 8:56 135 HR

 

[Ned]

Sand - Sorry to hear, GB. I know you'll shake it off and rebound.

grue - you junky. I'm grinnin' over breaking 160 for August and here you knocked out half that in a week.

Workhorse - Great 20! I love seeing posts about 20+ runs. The pinacle of marathon training.

Ivan - I don't want to jynx ya, but I think you're primed to kill your HM.

jamny - You just described me to a T. I've fizzled out on a lot of workout fads. I think the one thing that's kept me going with running is setting mid-term goals (races) and structuring a rigid plan to follow that gets me to the starting line. I am so hooked now it's just become an every day thing for me. Yes HR = Heart Rate. Many/most of us run with Garmins that have HR monitors on them. I've become the HR preacher in here. I am a true believer. If you become interested in it, I'll be more than happy to show ya the ropes.

______________________

On my end, we survived Irene with nary a scratch. Just a few limbs to clean up and that was it. I am debating on doing a recovery run today instead of taking a 2nd day off, but I'm tempted to just take the extra day rest to be primed and ready for cycle 2 of Pfitz. I'll just wing and and not put any pressure on myself. It's just a 5 miler either way.

 

[jamny]

jamny - You just described me to a T. I've fizzled out on a lot of workout fads. I think the one thing that's kept me going with running is setting mid-term goals (races) and structuring a rigid plan to follow that gets me to the starting line. I am so hooked now it's just become an every day thing for me. Yes HR = Heart Rate. Many/most of us run with Garmins that have HR monitors on them. I've become the HR preacher in here. I am a true believer. If you become interested in it, I'll be more than happy to show ya the ropes.

Thanks Ned. What's the basic concept behind tracking HR? Is it "just to know" or are you actively doing things to influence the results?

 

[sho nuff]

sho nuff -- You can train for just about any sub-marathon event you'd like on 25 miles per week. That's a good fitness base that should allow you do a half, for instance, on short notice if you wanted to. It's not like the marathon is the only event out there.

Agreed...and I have no problem with that.Not even sure how many halfs I will continue to run.

Doing this one in October...likely the Country Music Half next April, St. Jude 2012, and Disney 2013.

There are a few others that are interesting near by that I might do...but this appears to be the plan for now...and after Disney, I may not go that distance much again.

Will stick to more 5k and some 10k events.

 

[tri-man 47]

I just don't have the time to put in the type of miles Id need to be ready for one. Its hard enough putting in 25 miles with a job and 2 kids (and soccer and cub scouts and whatever dance or gymnastics my daughter will end up in...plus football is about to start for real).

I hear ya. These issues are why I didn't even think about a marathon until I was ..old, and why I took a ten year break from triathlons. Instead, as the kids were growing, I just did races in the 5K - 10 mile range. Family first.--

Jamny - as Ned notes, HR training can be a different mentality, and it is particularly useful for distance training and racing. Better to use the body's data than forcing an artificial pace or time that our mind tells us is 'right.'

Sand - sorry to hear about the tough race day. You've had horrible training weather. It all might have caught up with you.

gruecd - you're incorrigible. Congrats on the 80.

 

[sho nuff]

I hear ya. These issues are why I didn't even think about a marathon until I was ..old, and why I took a ten year break from triathlons. Instead, as the kids were growing, I just did races in the 5K - 10 mile range. Family first.

Next will be getting into a Duathlon possibly...have a friend that just started into this and may give it a shot.Have to get a bit better on the bike first (and a real road bike and not this mountain bike Ive got).

 

[scoobygang]

Was all excited to be running this weekend with an actual GPS. Stepped in a hole and rolled my trick ankle about one mile in on Saturday. Went down like I was hit by a sniper and had to do the embarrassing limp back home. Probably could have run on Sunday afternoon, but I didn't risk it. Back to the treadmill this week.

 

[Ned]

jamny - You just described me to a T. I've fizzled out on a lot of workout fads. I think the one thing that's kept me going with running is setting mid-term goals (races) and structuring a rigid plan to follow that gets me to the starting line. I am so hooked now it's just become an every day thing for me. Yes HR = Heart Rate. Many/most of us run with Garmins that have HR monitors on them. I've become the HR preacher in here. I am a true believer. If you become interested in it, I'll be more than happy to show ya the ropes.

Thanks Ned. What's the basic concept behind tracking HR? Is it "just to know" or are you actively doing things to influence the results?

Better to use the body's data than forcing an artificial pace or time that our mind tells us is 'right.'

Tri just summed it up perfectly right there. The basic idea is to train within certain HR zones to get a specific workout in. Each zone is based on your max HR or HR reserve. Here's a good article

 

[Sand]

Sand -- Sorry about the run/bike. Was there something in particular that didn't go right (besides the side stitches) or was it just one of those days?

Just one of those days. It was also possible that my rear brake was dragging - not sure on that, but it would explain some things. Either way I was about ready to be done about 2 miles into the bike. Just a bad day. Eff it.Next up is a 10 mile time trial Thursday (really looking forward to that). Then the Bourbon. Bike riding goes down and running way up starting this week. Of course it is predicted to be 99 for the bulk of the week. :X

 

[jamny]

jamny - You just described me to a T. I've fizzled out on a lot of workout fads. I think the one thing that's kept me going with running is setting mid-term goals (races) and structuring a rigid plan to follow that gets me to the starting line. I am so hooked now it's just become an every day thing for me. Yes HR = Heart Rate. Many/most of us run with Garmins that have HR monitors on them. I've become the HR preacher in here. I am a true believer. If you become interested in it, I'll be more than happy to show ya the ropes.

Thanks Ned. What's the basic concept behind tracking HR? Is it "just to know" or are you actively doing things to influence the results?

Better to use the body's data than forcing an artificial pace or time that our mind tells us is 'right.'

Tri just summed it up perfectly right there. The basic idea is to train within certain HR zones to get a specific workout in. Each zone is based on your max HR or HR reserve. Here's a good article

Thanks for the clarification and link, tri and Ned. It's definitely something I'll look in to as I get more involved. For my change of pace today I did the Week One of the Couch to 5K plan. 60 seconds jog, 90 seconds walk, repeat for 20 minutes. I finished with once around the quarter-mile track. It was nice to have some shade from the trees and the time went much faster.

baby steps

 

[Ned]

75 degrees + 42% humidity = havta run. I did an easy 4mi recovery run and really enjoyed the weather. C'mon Fall, get here!

138 HR @ 9:46

 

[jb1020]

Finally have a run worthy of a post here. This is the furthest I've run since my only half nearly 2 years ago. Felt good, really good. I thought about trying to stretch it to 10, but didn't want to regret it later. I guess it takes my body a little getting used to to run long one day, then turn back around the next day and run again. I had to take Sunday off. Went 3.5 this morning....a sore and slow 3.5

Anyone have any insight to the HR?

Mile 1 09:25 HR 143

Mile 2 09:07 HR 155

Mile 3 09:26 HR 162

Mile 4 09:44 HR 165

Mile 5 09:48 HR 168

Mile 6 09:53 HR 170

Mile 7 10:07 HR 172

Mile 8 10:16 HR 174

Mile 9 0.63 18:06 HR 137 - Ended back up in my neighborhood here and walked with the wife the rest of the way, it skews my pace of 10:20 a good bit.

Summary 01:29:12 8.63 10:20

 

[BassNBrew]

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.

Hey there scoob. I'm training at 220 and it would take me 1:10 to 1:20 to burn 1000 calories depending on hr. I think most of the gym equipment mfg bump their calorie punction for marketing purposes.Hate to be the bearer of bad news, but intake is the easiest way to crack this nut.

 

[prosopis]

75 degrees + 42% humidity = havta run. I did an easy 4mi recovery run and really enjoyed the weather. C'mon Fall, get here!138 HR @ 9:46

Super jealous. I am sitting here trying to work myself up to do an 8 mile GA run in 108 degrees.

 

[scoobygang]

Seven miles at 8 minute miles on the treadmill tonight. Ankle held up OK.

 

[sho nuff]

Strange run tonight.

Went out for 5 (1 mile warm up, 3 tempo, 1 cool down).

Turned into a half mile warm up...a half mile book it back to the house, and 4 on the Treadmill.

Got a half mile from the house and saw two cops driving slow using their side lamps. Then noticed the police chopper with the spot light out in the area.

Decided I should head home fast.

Turned out not to be a terrible run after all that.

 

[prosopis]

75 degrees + 42% humidity = havta run. I did an easy 4mi recovery run and really enjoyed the weather. C'mon Fall, get here!138 HR @ 9:46

Super jealous. I am sitting here trying to work myself up to do an 8 mile GA run in 108 degrees.

I got this 8 miles done. I continue to do the HR training. Interesting that tonights run was pretty comparable to last weeks same run but I felt much better today. I was a little surprised that the numbers were about the same. I will take the feeling better though. I did get home in the dark and I think the temps are starting to fall faster when the sun goes down. At least I hope they are.

 

[tri-man 47]

75 degrees + 42% humidity = havta run. I did an easy 4mi recovery run and really enjoyed the weather. C'mon Fall, get here!138 HR @ 9:46

Super jealous. I am sitting here trying to work myself up to do an 8 mile GA run in 108 degrees.

prosopis, you gotta have some hills or slopes or something out there on one of the roads by the desert. It wouldn't hurt to take a small cooler with some fluid bottles inside and just do some hill repeats. The extra effort of the hills/inclines will negate the lost effort of not doing a continuous run.

 

[Steve Tasker]

Can I get some tips on how to increase speed? I've been steadily increasing my mileage over the last few months, but have noticed essentially no decrease in mile times. I tend to mix in a bit of interval training along with my longer runs, which I thought might result in some speed increase, but haven't noticed much. Any tips?

 

[BassNBrew]

Can I get some tips on how to increase speed? I've been steadily increasing my mileage over the last few months, but have noticed essentially no decrease in mile times. I tend to mix in a bit of interval training along with my longer runs, which I thought might result in some speed increase, but haven't noticed much. Any tips?

Details on your mileage, times, and training temperatures...and goals.

 

[Sand]

Can I get some tips on how to increase speed? I've been steadily increasing my mileage over the last few months, but have noticed essentially no decrease in mile times. I tend to mix in a bit of interval training along with my longer runs, which I thought might result in some speed increase, but haven't noticed much. Any tips?

How much mileage per week and what are the temperatures like where you are? If you are anything like the rest of us just keep running and ask yourself this question when we hit November.

 

[Ned]

Week 7 day 1 of Pfitz 18/55 today (start of cycle 2). I thought today's run was supposed to be 10 with 6 @ LT, but it turns out I'm a dufus. It was only supposed to be 5 LT, so I worked a little more than I needed to. I just assumed these LT runs were always 2 up, 2 down.

I woke up early and was out the door at 5:30. Holy crap it was, dare I say, chilly. 58 degrees and crisp. I was drooling. The run was weird, but ended up being a great run nonetheless. It took my legs 3 miles before they woke up. But when they did, whew. I was clickin'. My pacing was all over the place, but I was rollin' after my legs decided to participate in the workout @ the 2nd LT mile.

LT = 159-176

3 - 159 @ 8:24

4 - 165 @ 7:58

5 - 167 @ 7:39

6 - 171 @ 7:48

7 - 173 @ 7:42

8 - 174 @ 7:46

Averages = 168 @ 7:52

I love how the cooler weather makes your HR more responsive/predictable. As soon as I hit mile 9, I looked down and saw my HR was back down to 148. It was like I didn't even run those LT miles. Granted my legs were feelin' it, but to see my HR go right back down to the middle of GA zone was friggin' cool.

 

[Darrinll40]

Went to the doc for a 6 month checkup yesterday. Everything is fine. BP 113/75, HR 49, EKG looked great. He asked about the low HR and I told him I have had it ever since I started running. He said running is good and told me that 3-4 times a week is optimal for exercise. I also got to experience having my prostate probed...what fun.

As for running, I was planning to do 3 easy miles after work today, but I think I am going to give the quads one more day to recover. I will do 3 tomorrow and if it goes well I will do 4-5 on Thursday.

It is getting close to the chase and I am really looking forward to it. I hope everyone is doing well.

Sho Nuff - do you live by a state or federal incarceration facility?

 

[tri-man 47]

Great run, Ned!!!!

 

[Reginald Cornsilks]

Sorry guys - been out of power for a bit with the Hurricane.

Going to try to get back out there today but my knee has been very sore lately unfortunately. It doesn't feel right. I bought an ace brace for it for my run. It seems that moving downhill is the major cause of the twinging pain from what I can tell. Will likely just run the track

 

[IvanKaramazov]

Did a quick, easy 5 before work this morning. Today's the first day of classes, so now I'm going to have to re-adjust to the campus gym being a zoo. The first couple weeks of class are almost exactly like the first few weeks after New Years. It goes without saying that I don't mean that in a positive way.

 

[sho nuff]

Sho Nuff - do you live by a state or federal incarceration facility?

Nope...not too far from the interstate...wondering if there was a hit and run or someone of interest pulled off the interstate and into our area.Whatever it was...I was not about to stay out there (especially with the wife and kids at home with the front door unlocked).

 

[gruecd]

What's good, people? Not much new to report here. Loooong day at work yesterday, so I didn't get out until almost 8:30 PM for my run. I was originally planning on doing 9, but I re-worked the schedule so I only had to do 7. Dreaded getting out there, but once I got started, my legs actually felt really, really good. I'd only run 4.5 miles since Saturday morning, and it obviously helped. Ended up being an impromptu progression run, averaging 7:53/mile, but with every mile faster than the last and the final three miles at 7:41/:28/:17.

Not exactly sure what I'm going to do tonight. I'm thinking maybe a do-over of last week's 12/7T, but it'll be too warm for that kind of effort early, and we've got our Bourbon Chase conference call at 8:30, so if I do it, I probably won't even start until after 9:00. I might just bag it, run 12 GA, and let Saturday's half marathon be my workout for the week. We'll see.

-------------------

HRM guys - Your logic is totally valid, but SteelCurtain does have point; no one's ever asked me about my heart rate PR!

Workhorse - Nice job on the 20 despite the bear attack!

Sand - Sorry about the disappointing race. Now channel the frustration and get ready to kick some ### at Bourbon!

Ivan - Doing a 2-week taper for a half, huh?

Ned - Nice job on the LT run!

Darrin - I don't know why, but I was annoyed by your doctor's statement that running 3-4x/week is "optimal" for exercise. I bet he's a non-runner.

 

[Darrinll40]

What's good, people? Not much new to report here. Loooong day at work yesterday, so I didn't get out until almost 8:30 PM for my run. I was originally planning on doing 9, but I re-worked the schedule so I only had to do 7. Dreaded getting out there, but once I got started, my legs actually felt really, really good. I'd only run 4.5 miles since Saturday morning, and it obviously helped. Ended up being an impromptu progression run, averaging 7:53/mile, but with every mile faster than the last and the final three miles at 7:41/:28/:17.

Not exactly sure what I'm going to do tonight. I'm thinking maybe a do-over of last week's 12/7T, but it'll be too warm for that kind of effort early, and we've got our Bourbon Chase conference call at 8:30, so if I do it, I probably won't even start until after 9:00. I might just bag it, run 12 GA, and let Saturday's half marathon be my workout for the week. We'll see.

-------------------

Darrin - I don't know why, but I was annoyed by your doctor's statement that running 3-4x/week is "optimal" for exercise. I bet he's a non-runner.

Good job on the run. Good luck on the 12/7. I am fairly certain that he meant the 3-4 days if the running is only used for exercise. You know, a nice leisurely jog, 8:30 miles for you.

 

[Ned]

HRM guys - Your logic is totally valid, but SteelCurtain does have point; no one's ever asked me about my heart rate PR!

You mean your max HR?

 

[gruecd]

HRM guys - Your logic is totally valid, but SteelCurtain does have point; no one's ever asked me about my heart rate PR!

You mean your max HR?

No, I just meant that training by HR is nice, but when it all comes down to it, it's your time/pace that matters. When people ask how I did at a race, then want to know my time, not my average HR.I was more joking around than anything. Never good when you have to explain your jokes...

 

[tri-man 47]

HRM guys - Your logic is totally valid, but SteelCurtain does have point; no one's ever asked me about my heart rate PR!

You mean your max HR?

No, I just meant that training by HR is nice, but when it all comes down to it, it's your time/pace that matters. When people ask how I did at a race, then want to know my time, not my average HR.

I caught the lighthearted tone (no pun intended). But when we explain why we failed in a distance race, it's generally "oh, I went out too fast." Using the HR data allows us to control that so that we can share a success instead of a disappointment.

 

[Reginald Cornsilks]

I'm lost. The wheels have appeared to fall off the last half week. I fitted my knee with a support brace...that wasn't the issue during my last 2 runs.

The issue is the lactic acid burn throughout my entire lower body...from my ankles to my thighs - burning worse than ever and to the point where my legs are stiff and feel like they can't move

Absolutely pathetic runs the past 2 times out and I'm struggling to wonder what's wrong. I was only able to get through 2 miles each run.

 

[turkishharem]

After losing to Dexter at the triathlon this weekend by 43 lousy seconds due to a serious lack of training, I am getting back on the wagon. I went out for an evening run and it felt better than I thought it would. I did my regular 4.2 mile loop and had the following results:

7:56 @ 156bpm

8:23 @ 166bpm

8:24 @ 172bpm

8:21 @ 180bpm

6 weeks to go until BC, so it is time to stop slacking. I'll start posting regularly to hold myself accountable.