Ran a 10k in June (8 Viewers)

[Darrinll40]

**noob update**So I'm nearing the end of Week Two for me. So far, so good. I was intending on sticking to a M-W-F schedule in the beginning, with some upper body work on the off days, but I felt so good this morning that I went out anyway. Earlier in the week I did a 60(run) 90(walk) for 20 minutes in the park but it was a bit too easy so I swapped it to a 90-60. That seems more like where I should be right now. So I'll do that with some one mile track runs on other days and maybe a mixture on others. Next week I might try some 100m runs too. So far I haven't had any issues with my legs. It's my breathing that slows me down. I'm letting that dictate how hard to push myself and maybe I'm being too overcautious but a good cardio workout is what I'm looking for. So even walking is fine with me. Going to pick up a pair of proper running shoes this weekend so I'm looking forward to seeing the difference with them. The ones I have are kinda clunky cross-trainers. I'm enjoying following along with this thread. You guys really kick-### out there. I don't know if I'll ever approach those levels but it's impressive to read.

Run/walk is a good way to start running as long as you increase the run times as your able. Without being a smart ###, being able to breathe is very important, but it does get easier as you go. Between the ages 20 and 35, as well as weighing in over 400, I smoked 2+ packs a day. I can now run several miles at ~10m/m without really breathing hard.

 

[jamny]

**noob update**So I'm nearing the end of Week Two for me. So far, so good. I was intending on sticking to a M-W-F schedule in the beginning, with some upper body work on the off days, but I felt so good this morning that I went out anyway. Earlier in the week I did a 60(run) 90(walk) for 20 minutes in the park but it was a bit too easy so I swapped it to a 90-60. That seems more like where I should be right now. So I'll do that with some one mile track runs on other days and maybe a mixture on others. Next week I might try some 100m runs too. So far I haven't had any issues with my legs. It's my breathing that slows me down. I'm letting that dictate how hard to push myself and maybe I'm being too overcautious but a good cardio workout is what I'm looking for. So even walking is fine with me. Going to pick up a pair of proper running shoes this weekend so I'm looking forward to seeing the difference with them. The ones I have are kinda clunky cross-trainers. I'm enjoying following along with this thread. You guys really kick-### out there. I don't know if I'll ever approach those levels but it's impressive to read.

Run/walk is a good way to start running as long as you increase the run times as your able. Without being a smart ###, being able to breathe is very important, but it does get easier as you go. Between the ages 20 and 35, as well as weighing in over 400, I smoked 2+ packs a day. I can now run several miles at ~10m/m without really breathing hard.

Wow...awesome. What do you weigh now?What made you finally decide to do something about it?

 

[Darrinll40]

**noob update**So I'm nearing the end of Week Two for me. So far, so good. I was intending on sticking to a M-W-F schedule in the beginning, with some upper body work on the off days, but I felt so good this morning that I went out anyway. Earlier in the week I did a 60(run) 90(walk) for 20 minutes in the park but it was a bit too easy so I swapped it to a 90-60. That seems more like where I should be right now. So I'll do that with some one mile track runs on other days and maybe a mixture on others. Next week I might try some 100m runs too. So far I haven't had any issues with my legs. It's my breathing that slows me down. I'm letting that dictate how hard to push myself and maybe I'm being too overcautious but a good cardio workout is what I'm looking for. So even walking is fine with me. Going to pick up a pair of proper running shoes this weekend so I'm looking forward to seeing the difference with them. The ones I have are kinda clunky cross-trainers. I'm enjoying following along with this thread. You guys really kick-### out there. I don't know if I'll ever approach those levels but it's impressive to read.

Run/walk is a good way to start running as long as you increase the run times as your able. Without being a smart ###, being able to breathe is very important, but it does get easier as you go. Between the ages 20 and 35, as well as weighing in over 400, I smoked 2+ packs a day. I can now run several miles at ~10m/m without really breathing hard.

Wow...awesome. What do you weigh now?What made you finally decide to do something about it?

I am way overweight right now, right around 220. I want to be around 195. Honestly, I was tired of looking at myself in the mirror everyday and feeling disgusted and worthless.Reginald also has a very inspiring weight loss story. Mine is getting rather stales now being 5 years old.

 

[Darrinll40]

OK, I will not make anyone in my van listen to what is on my Shuffle. Today I listened to this on my run.

I didn't even know it was on there.

 

[jamny]

**noob update**So I'm nearing the end of Week Two for me. So far, so good. I was intending on sticking to a M-W-F schedule in the beginning, with some upper body work on the off days, but I felt so good this morning that I went out anyway. Earlier in the week I did a 60(run) 90(walk) for 20 minutes in the park but it was a bit too easy so I swapped it to a 90-60. That seems more like where I should be right now. So I'll do that with some one mile track runs on other days and maybe a mixture on others. Next week I might try some 100m runs too. So far I haven't had any issues with my legs. It's my breathing that slows me down. I'm letting that dictate how hard to push myself and maybe I'm being too overcautious but a good cardio workout is what I'm looking for. So even walking is fine with me. Going to pick up a pair of proper running shoes this weekend so I'm looking forward to seeing the difference with them. The ones I have are kinda clunky cross-trainers. I'm enjoying following along with this thread. You guys really kick-### out there. I don't know if I'll ever approach those levels but it's impressive to read.

Run/walk is a good way to start running as long as you increase the run times as your able. Without being a smart ###, being able to breathe is very important, but it does get easier as you go. Between the ages 20 and 35, as well as weighing in over 400, I smoked 2+ packs a day. I can now run several miles at ~10m/m without really breathing hard.

Wow...awesome. What do you weigh now?What made you finally decide to do something about it?

I am way overweight right now, right around 220. I want to be around 195. Honestly, I was tired of looking at myself in the mirror everyday and feeling disgusted and worthless.

Good for you, bro. That's a big weight drop from 400+

 

[Reginald Cornsilks]

**noob update**So I'm nearing the end of Week Two for me. So far, so good. I was intending on sticking to a M-W-F schedule in the beginning, with some upper body work on the off days, but I felt so good this morning that I went out anyway. Earlier in the week I did a 60(run) 90(walk) for 20 minutes in the park but it was a bit too easy so I swapped it to a 90-60. That seems more like where I should be right now. So I'll do that with some one mile track runs on other days and maybe a mixture on others. Next week I might try some 100m runs too. So far I haven't had any issues with my legs. It's my breathing that slows me down. I'm letting that dictate how hard to push myself and maybe I'm being too overcautious but a good cardio workout is what I'm looking for. So even walking is fine with me. Going to pick up a pair of proper running shoes this weekend so I'm looking forward to seeing the difference with them. The ones I have are kinda clunky cross-trainers. I'm enjoying following along with this thread. You guys really kick-### out there. I don't know if I'll ever approach those levels but it's impressive to read.

Run/walk is a good way to start running as long as you increase the run times as your able. Without being a smart ###, being able to breathe is very important, but it does get easier as you go. Between the ages 20 and 35, as well as weighing in over 400, I smoked 2+ packs a day. I can now run several miles at ~10m/m without really breathing hard.

Wow...awesome. What do you weigh now?What made you finally decide to do something about it?

I am way overweight right now, right around 220. I want to be around 195. Honestly, I was tired of looking at myself in the mirror everyday and feeling disgusted and worthless.Reginald also has a very inspiring weight loss story. Mine is getting rather stales now being 5 years old.

Darrin -I've packed on a few more pounds since my last check in in the weight loss thread.From 315 to 185 and back up to around 208 again thanks to starting with carbs since I was running so much.Anyway - 175 was my goal so we are pretty much at the same level. If you're ever looking for support to try to push through this last pile of flab, use my PM, my email address, text messages---whatever. I could use someone in the same boat as me to compare meal plans and workout plans to. Most diet message boards have people trying to lose 50-100 pounds, not people who have lost over 100 and are trying to get rid of the last 20.At the very least we can hold each other accountable.

 

[Darrinll40]

I will PM you, but my problem is snacking. I am doing the same thing I did before, plenty of veggies and watching calories. The only exercise I will be doing is running 4-5 days a week. I tried the weights for 3 months and all it did was hurt my running.

 

[prosopis]

Well after yesterday I decided to skip today's run during lunch. By the time I got home from work the run was back on, and this time I was taking it easy. 1- 10:10 40 sec slower, much better2 - 9:39 14 secs slower felt great3 - 8:54 41 seconds faster than yesterday. After 2 miles I felt so good that I decided to try and break 9. I actually did it without really going to hard. Post run was much easier than yesterday, though it was 7 degrees hotter today. The humidity was 20 points less and probably made almost all the difference. I am ready for the BC no, bring on that ##### and her 11.5 miles(my part, not total. Though I didn't pick it, I was assigned it).Now I am going to kick back and watch UNLV kick some Badger ###......Just kidding CG, I am a Big 10 fan all the way.

Nice, you are really getting faster.

 

[prosopis]

**noob update**

So I'm nearing the end of Week Two for me. So far, so good. I was intending on sticking to a M-W-F schedule in the beginning, with some upper body work on the off days, but I felt so good this morning that I went out anyway. Earlier in the week I did a 60(run) 90(walk) for 20 minutes in the park but it was a bit too easy so I swapped it to a 90-60. That seems more like where I should be right now. So I'll do that with some one mile track runs on other days and maybe a mixture on others. Next week I might try some 100m runs too.

So far I haven't had any issues with my legs. It's my breathing that slows me down. I'm letting that dictate how hard to push myself and maybe I'm being too overcautious but a good cardio workout is what I'm looking for. So even walking is fine with me.

Going to pick up a pair of proper running shoes this weekend so I'm looking forward to seeing the difference with them. The ones I have are kinda clunky cross-trainers.

I'm enjoying following along with this thread. You guys really kick-### out there. I don't know if I'll ever approach those levels but it's impressive to read.

Run/walk is a good way to start running as long as you increase the run times as your able. Without being a smart ###, being able to breathe is very important, but it does get easier as you go.

Between the ages 20 and 35, as well as weighing in over 400, I smoked 2+ packs a day. I can now run several miles at ~10m/m without really breathing hard.

Wow...awesome. What do you weigh now?

What made you finally decide to do something about it?

I am way overweight right now, right around 220. I want to be around 195.

Honestly, I was tired of looking at myself in the mirror everyday and feeling disgusted and worthless.

Reginald also has a very inspiring weight loss story. Mine is getting rather stales now being 5 years old.

I dont think that story could ever get stale. It is very inspiring.

 

[tri-man 47]

**noob update**

So I'm nearing the end of Week Two for me. So far, so good. I was intending on sticking to a M-W-F schedule in the beginning, with some upper body work on the off days, but I felt so good this morning that I went out anyway. Earlier in the week I did a 60(run) 90(walk) for 20 minutes in the park but it was a bit too easy so I swapped it to a 90-60. That seems more like where I should be right now. So I'll do that with some one mile track runs on other days and maybe a mixture on others. Next week I might try some 100m runs too.

So far I haven't had any issues with my legs. It's my breathing that slows me down. I'm letting that dictate how hard to push myself and maybe I'm being too overcautious but a good cardio workout is what I'm looking for. So even walking is fine with me.

Going to pick up a pair of proper running shoes this weekend so I'm looking forward to seeing the difference with them. The ones I have are kinda clunky cross-trainers.

I'm enjoying following along with this thread. You guys really kick-### out there. I don't know if I'll ever approach those levels but it's impressive to read.

Run/walk is a good way to start running as long as you increase the run times as your able. Without being a smart ###, being able to breathe is very important, but it does get easier as you go.

Between the ages 20 and 35, as well as weighing in over 400, I smoked 2+ packs a day. I can now run several miles at ~10m/m without really breathing hard.

Wow...awesome. What do you weigh now?

What made you finally decide to do something about it?

I am way overweight right now, right around 220. I want to be around 195.

Honestly, I was tired of looking at myself in the mirror everyday and feeling disgusted and worthless.

Reginald also has a very inspiring weight loss story. Mine is getting rather stales now being 5 years old.

I dont think that story could ever get stale. It is very inspiring.

A highlight of the BC for me will be meeting Darrin. That, and Wraith's mom.

 

[Juxtatarot]

Even though a heart rate monitor was included with the Garmin I bought a few years ago, I've rarely used it. I've talked to some triathlete guys that swear by heart rate training and know that some of you guys do too.

I was running 800 meter intervals on a treadmill tonight and decided to bring it along. My HR got up to the low 150s during most of the intervals (around 6:45 to 6:30 mile pace) and I finished with a 400 meter run at 6:00 pace and got up only to 158 HR. I was surprised by this. Those paces are challenging for me and I assumed my heart rate would be much more elevated. I know that some of you are running multiple miles at 150+ and it's making me wonder if I'm being a bit of a wuss.

I've seen those online calculators that want you to find your resting and max heart rates and factor in your age to determine various levels you should run at, but I don't know if I buy into this...particularly the age component. I'm curious what HR others here have doing challenging 800 meter intervals.

 

[gruecd]

A highlight of the BC for me will be meeting Darrin. That, and Wraith's mom.

 

[wraith5]

A highlight of the BC for me will be meeting Darrin. That, and Wraith's mom.

<_<

 

[Sand]

Good night tonight. Went out to the tri club's TT ride. Lots of folks showed up. I put in a very strong ride - good enough for third or so. Not that placement really matters. I was really after a power PR. And I did manage that - 277w average for 24:45. That wattage puts me right at 3.5w/kg, or (at least according to the chart I have) bumping up into Cat 3 territory.

Yes, I know this means nothing except to BnB and our gimp-in-residence PSL, but this is a much, much better day than the tri last weekend!

 

[Sand]

A highlight of the BC for me will be meeting Darrin. That, and Wraith's mom.

<_<

Holy ####! We got Wraith back!!

 

[BassNBrew]

Good night tonight. Went out to the tri club's TT ride. Lots of folks showed up. I put in a very strong ride - good enough for third or so. Not that placement really matters. I was really after a power PR. And I did manage that - 277w average for 24:45. That wattage puts me right at 3.5w/kg, or (at least according to the chart I have) bumping up into Cat 3 territory.

Yes, I know this means nothing except to BnB and our gimp-in-residence PSL, but this is a much, much better day than the tri last weekend!

Congrats on the pr Sand. You're making great gains on the bike.

 

[wraith5]

A highlight of the BC for me will be meeting Darrin. That, and Wraith's mom.

<_<

Holy ####! We got Wraith back!!

... and there was much rejoicing...

 

[Ned]

Good night tonight. Went out to the tri club's TT ride. Lots of folks showed up. I put in a very strong ride - good enough for third or so. Not that placement really matters. I was really after a power PR. And I did manage that - 277w average for 24:45. That wattage puts me right at 3.5w/kg, or (at least according to the chart I have) bumping up into Cat 3 territory.

Yes, I know this means nothing except to BnB and our gimp-in-residence PSL, but this is a much, much better day than the tri last weekend!

So is that real wattage where you could power, say, a TV? Assuming you had a means to actually generate the electricity.

 

[The Duff Man]

A highlight of the BC for me will be meeting Darrin. That, and Wraith's mom.

Happened to check my resting HR today, it is about 65.

Before I started running 9 months ago I believe I was around 90.

Jamny I was in the same boat as you when I started, with my conditioning being the main thing holding me back.

 

[Ned]

Even though a heart rate monitor was included with the Garmin I bought a few years ago, I've rarely used it. I've talked to some triathlete guys that swear by heart rate training and know that some of you guys do too. I was running 800 meter intervals on a treadmill tonight and decided to bring it along. My HR got up to the low 150s during most of the intervals (around 6:45 to 6:30 mile pace) and I finished with a 400 meter run at 6:00 pace and got up only to 158 HR. I was surprised by this. Those paces are challenging for me and I assumed my heart rate would be much more elevated. I know that some of you are running multiple miles at 150+ and it's making me wonder if I'm being a bit of a wuss. I've seen those online calculators that want you to find your resting and max heart rates and factor in your age to determine various levels you should run at, but I don't know if I buy into this...particularly the age component. I'm curious what HR others here have doing challenging 800 meter intervals.

Yeah those max HR calcs are junk. You need to test yourself to get your max before you realize what those 150's really mean for you. Everyone's going to be different. You may just have a really low max HR (which there's nothing wrong with that). How hard were those 800s on a 1-10 scale and how many did you do? You'll get some cardiac drift as the number of reps increase. I haven't done any 800m repeats since having my HRM, so I'd just be taking wild guesses. I bet Tri has some data to share. Hell, he probably wears his HRM during lunges.

 

[tri-man 47]

Even though a heart rate monitor was included with the Garmin I bought a few years ago, I've rarely used it. I've talked to some triathlete guys that swear by heart rate training and know that some of you guys do too. I was running 800 meter intervals on a treadmill tonight and decided to bring it along. My HR got up to the low 150s during most of the intervals (around 6:45 to 6:30 mile pace) and I finished with a 400 meter run at 6:00 pace and got up only to 158 HR. I was surprised by this. Those paces are challenging for me and I assumed my heart rate would be much more elevated. I know that some of you are running multiple miles at 150+ and it's making me wonder if I'm being a bit of a wuss. I've seen those online calculators that want you to find your resting and max heart rates and factor in your age to determine various levels you should run at, but I don't know if I buy into this...particularly the age component. I'm curious what HR others here have doing challenging 800 meter intervals.

Yeah those max HR calcs are junk. You need to test yourself to get your max before you realize what those 150's really mean for you. Everyone's going to be different. You may just have a really low max HR (which there's nothing wrong with that). How hard were those 800s on a 1-10 scale and how many did you do? You'll get some cardiac drift as the number of reps increase. I haven't done any 800m repeats since having my HRM, so I'd just be taking wild guesses. I bet Tri has some data to share. Hell, he probably wears his HRM during lunges.

It's true that everyone is different ...but the general ranges are very similar. I tend to find high 150's correspond to more serious effort; 160's are taxing; 170's are challenging; low 180's are not sustainable for very long at all. E.g., I recently did three 2-mile repeats on a warm morning. The HR for the sets were 163, 171, 173. A recent 5K averaged a 174 HR. So Jux, a couple of thoughts. The challenge might have been compounded by the logistics/sensation of doing speedwork on a treadmill. Also, the effort might be affected by your breathing ...whether you're breathing deep and strong and getting a good supply of oxygen (during my hardest efforts, I focus on exhaling strong, which sets up a naturally full inhale). Or it might just be a mental hurdle of not trusting that you can, in fact, give more. Maybe try some 400s at a faster pace and see where the HR is at. As you experience a higher level of discomfort, you'll gain confidence in how much you can, in fact, endure.

 

[tri-man 47]

A highlight of the BC for me will be meeting Darrin. That, and Wraith's mom.

<_<

Excitement over meeting the woman who gave birth to the pure awesomeness of the one we call Wraith is not a good thing??

 

[jamny]

A highlight of the BC for me will be meeting Darrin. That, and Wraith's mom.

Jamny I was in the same boat as you when I started, with my conditioning being the main thing holding me back.

It is encouraging that I am seeing a big difference in only two weeks. That brings up an interesting question. What is it that hampers most runners at the higher levels, do you run as long as your legs tell you they can handle it or does breathing/HR/conditioning play a role. Or both?I'm thinking I should look into a HR monitor since I have an inordinate fear of having a heart attack if I push too hard. My father had a heart attack at 40 years old and I have high cholestorol. I see a cardiologist twice a year for check-ups and there is nothing indicating any problem but it's still there in the back of my mind. At least having a HR monitor would alleviate some of that fear.

 

[Reginald Cornsilks]

A highlight of the BC for me will be meeting Darrin. That, and Wraith's mom.

Jamny I was in the same boat as you when I started, with my conditioning being the main thing holding me back.

It is encouraging that I am seeing a big difference in only two weeks. That brings up an interesting question. What is it that hampers most runners at the higher levels, do you run as long as your legs tell you they can handle it or does breathing/HR/conditioning play a role. Or both?I'm thinking I should look into a HR monitor since I have an inordinate fear of having a heart attack if I push too hard. My father had a heart attack at 40 years old and I have high cholestorol. I see a cardiologist twice a year for check-ups and there is nothing indicating any problem but it's still there in the back of my mind. At least having a HR monitor would alleviate some of that fear.

I think everyone's different - I run until my legs can't go which has caused some injuries.The issue is, my breathing has always been superb even at my highest weights. I don't breath heavy during runs and usually have my breath under control right after I stop.

It's always been my legs when I hit the "wall". Believe me, when you hit the wall, you'll know it. You're legs just won't go anymore at that point.

 

[Ned]

Even though a heart rate monitor was included with the Garmin I bought a few years ago, I've rarely used it. I've talked to some triathlete guys that swear by heart rate training and know that some of you guys do too.

I was running 800 meter intervals on a treadmill tonight and decided to bring it along. My HR got up to the low 150s during most of the intervals (around 6:45 to 6:30 mile pace) and I finished with a 400 meter run at 6:00 pace and got up only to 158 HR. I was surprised by this. Those paces are challenging for me and I assumed my heart rate would be much more elevated. I know that some of you are running multiple miles at 150+ and it's making me wonder if I'm being a bit of a wuss.

I've seen those online calculators that want you to find your resting and max heart rates and factor in your age to determine various levels you should run at, but I don't know if I buy into this...particularly the age component. I'm curious what HR others here have doing challenging 800 meter intervals.

Yeah those max HR calcs are junk. You need to test yourself to get your max before you realize what those 150's really mean for you. Everyone's going to be different. You may just have a really low max HR (which there's nothing wrong with that). How hard were those 800s on a 1-10 scale and how many did you do? You'll get some cardiac drift as the number of reps increase. I haven't done any 800m repeats since having my HRM, so I'd just be taking wild guesses. I bet Tri has some data to share. Hell, he probably wears his HRM during lunges.

It's true that everyone is different ...but the general ranges are very similar. I tend to find high 150's correspond to more serious effort; 160's are taxing; 170's are challenging; low 180's are not sustainable for very long at all. E.g., I recently did three 2-mile repeats on a warm morning. The HR for the sets were 163, 171, 173. A recent 5K averaged a 174 HR. So Jux, a couple of thoughts. The challenge might have been compounded by the logistics/sensation of doing speedwork on a treadmill. Also, the effort might be affected by your breathing ...whether you're breathing deep and strong and getting a good supply of oxygen (during my hardest efforts, I focus on exhaling strong, which sets up a naturally full inhale). Or it might just be a mental hurdle of not trusting that you can, in fact, give more. Maybe try some 400s at a faster pace and see where the HR is at. As you experience a higher level of discomfort, you'll gain confidence in how much you can, in fact, endure.

The bolded is so true. Learning your body's limits is an eye opening experience. I think it was Tony on P90x that said most people quit far before they're actually done. That still sticks with me today.I'm always leary of suggesting general HR ranges to people. If he's a max HR of 185, that's a significant difference compared to me (194). 9 BPM doesn't seem like much, but it's pretty big. 185 is my average for 5Ks.

A 185 max would put his 158 square in the middle of the LT range (Pfitz). I wouldn't be surprised if that's damn close to his max.

 

[jamny]

A highlight of the BC for me will be meeting Darrin. That, and Wraith's mom.

Jamny I was in the same boat as you when I started, with my conditioning being the main thing holding me back.

It is encouraging that I am seeing a big difference in only two weeks. That brings up an interesting question. What is it that hampers most runners at the higher levels, do you run as long as your legs tell you they can handle it or does breathing/HR/conditioning play a role. Or both?I'm thinking I should look into a HR monitor since I have an inordinate fear of having a heart attack if I push too hard. My father had a heart attack at 40 years old and I have high cholestorol. I see a cardiologist twice a year for check-ups and there is nothing indicating any problem but it's still there in the back of my mind. At least having a HR monitor would alleviate some of that fear.

I think everyone's different - I run until my legs can't go which has caused some injuries.The issue is, my breathing has always been superb even at my highest weights. I don't breath heavy during runs and usually have my breath under control right after I stop.

It's always been my legs when I hit the "wall". Believe me, when you hit the wall, you'll know it. You're legs just won't go anymore at that point.

Wow, that's very interesting...thx. I've stopped concentrating on times and distance to try and focus more on improving form and my breathing. That would make me so happy to be able to get to the point you are with the breathing even if I don't ever go that fast or long.

 

[gruecd]

Good night tonight. Went out to the tri club's TT ride. Lots of folks showed up. I put in a very strong ride - good enough for third or so. Not that placement really matters. I was really after a power PR. And I did manage that - 277w average for 24:45. That wattage puts me right at 3.5w/kg, or (at least according to the chart I have) bumping up into Cat 3 territory.

Yes, I know this means nothing except to BnB and our gimp-in-residence PSL, but this is a much, much better day than the tri last weekend!

Sounds like a good ride, Sand. Congrats. I only wish I understood more about the bike stuff so I could fully appreciate what you're doing!

 

[Juxtatarot]

Even though a heart rate monitor was included with the Garmin I bought a few years ago, I've rarely used it. I've talked to some triathlete guys that swear by heart rate training and know that some of you guys do too. I was running 800 meter intervals on a treadmill tonight and decided to bring it along. My HR got up to the low 150s during most of the intervals (around 6:45 to 6:30 mile pace) and I finished with a 400 meter run at 6:00 pace and got up only to 158 HR. I was surprised by this. Those paces are challenging for me and I assumed my heart rate would be much more elevated. I know that some of you are running multiple miles at 150+ and it's making me wonder if I'm being a bit of a wuss. I've seen those online calculators that want you to find your resting and max heart rates and factor in your age to determine various levels you should run at, but I don't know if I buy into this...particularly the age component. I'm curious what HR others here have doing challenging 800 meter intervals.

Yeah those max HR calcs are junk. You need to test yourself to get your max before you realize what those 150's really mean for you. Everyone's going to be different. You may just have a really low max HR (which there's nothing wrong with that). How hard were those 800s on a 1-10 scale and how many did you do? You'll get some cardiac drift as the number of reps increase. I haven't done any 800m repeats since having my HRM, so I'd just be taking wild guesses. I bet Tri has some data to share. Hell, he probably wears his HRM during lunges.

It's true that everyone is different ...but the general ranges are very similar. I tend to find high 150's correspond to more serious effort; 160's are taxing; 170's are challenging; low 180's are not sustainable for very long at all. E.g., I recently did three 2-mile repeats on a warm morning. The HR for the sets were 163, 171, 173. A recent 5K averaged a 174 HR. So Jux, a couple of thoughts. The challenge might have been compounded by the logistics/sensation of doing speedwork on a treadmill. Also, the effort might be affected by your breathing ...whether you're breathing deep and strong and getting a good supply of oxygen (during my hardest efforts, I focus on exhaling strong, which sets up a naturally full inhale). Or it might just be a mental hurdle of not trusting that you can, in fact, give more. Maybe try some 400s at a faster pace and see where the HR is at. As you experience a higher level of discomfort, you'll gain confidence in how much you can, in fact, endure.

I'll play around with this again sometime next week. I have a 10 mile at marathon pace scheduled for Saturday and a 20 miler Sunday...no time for max heart rates this weekend. That's for the info Tri-Man and Ned!

 

[pmbrown_22]

Hey, guys. Just wanted to pop in and say Hey. I have been following the thread, just not much time to update it. I am running and alive. Waiting for the Bourbon Chase and then the Cincy Half afterward.

 

[jamny]

1st goal reached - 1 mile jog, non-stop - 9:14

I actually had faster times running&walking but slowed down to do it continuous.

When a track is a quarter mile, six lanes, where do they measure that from? The center line. What's the difference in distance between the inner and outer lanes?

 

[2Young2BBald]

Hey, guys. Just wanted to pop in and say Hey. I have been following the thread, just not much time to update it. I am running and alive. Waiting for the Bourbon Chase and then the Cincy Half afterward.

Me too, without the Cicny 1/2.

 

[Reginald Cornsilks]

1st goal reached - 1 mile jog, non-stop - 9:14 I actually had faster times running&walking but slowed down to do it continuous.When a track is a quarter mile, six lanes, where do they measure that from? The center line. What's the difference in distance between the inner and outer lanes?

Interior lane.

 

[sho nuff]

Pumped up for tomorrow's 13 miler.

Will probably make it 13.1 just to put in the full HM distance.

Excited to be at that point in the training and ahead of schedule.

Hopefully its not too humid in the morning.

Trying to decide if I want to do the loop near the house again or out on the greenway.

I like running the greenway better...but its a little hillier of a run, and I have to do an out and back to the car to replenish water so Im not necessarily seeing as much of the greenway as Id like to (need to get 2 more pouches on the belt so I can hold 4...I have 4 bottles, but only 2 spots for them.

Also like the loop by the house as I towel off at the midway point when I switch the water out...switch out hats (might even switch to a dry shirt .

 

[jamny]

1st goal reached - 1 mile jog, non-stop - 9:14 I actually had faster times running&walking but slowed down to do it continuous.When a track is a quarter mile, six lanes, where do they measure that from? The center line. What's the difference in distance between the inner and outer lanes?

Interior lane.

thx.

 

[sho nuff]

Oh, and very excited looking at the forecasts for next week...highs in the low 80s or high 70s even.

Tired of the mid to high 90s.

 

[jamny]

Oh, and very excited looking at the forecasts for next week...highs in the low 80s or high 70s even.Tired of the mid to high 90s.

Yeah, looks like I picked a good time to start running. The weather has been great here in NY. I can't imagine what it's like in the humid 90's or the 100's in AZ and other places. I'm sure many people have given up when they start doing it in those conditions.

 

[Sand]

Good night tonight. Went out to the tri club's TT ride. Lots of folks showed up. I put in a very strong ride - good enough for third or so. Not that placement really matters. I was really after a power PR. And I did manage that - 277w average for 24:45. That wattage puts me right at 3.5w/kg, or (at least according to the chart I have) bumping up into Cat 3 territory.

Yes, I know this means nothing except to BnB and our gimp-in-residence PSL, but this is a much, much better day than the tri last weekend!

Sounds like a good ride, Sand. Congrats. I only wish I understood more about the bike stuff so I could fully appreciate what you're doing!

It is probably right about half of what BnB can put out, so pretty darn good! (and yes, if we had an electric generator hooked up I could conceivably run a TV or whatever. Wattage is just force x time).

 

[Steve Tasker]

**noob update**So I'm nearing the end of Week Two for me. So far, so good. I was intending on sticking to a M-W-F schedule in the beginning, with some upper body work on the off days, but I felt so good this morning that I went out anyway. Earlier in the week I did a 60(run) 90(walk) for 20 minutes in the park but it was a bit too easy so I swapped it to a 90-60. That seems more like where I should be right now. So I'll do that with some one mile track runs on other days and maybe a mixture on others. Next week I might try some 100m runs too. So far I haven't had any issues with my legs. It's my breathing that slows me down. I'm letting that dictate how hard to push myself and maybe I'm being too overcautious but a good cardio workout is what I'm looking for. So even walking is fine with me. Going to pick up a pair of proper running shoes this weekend so I'm looking forward to seeing the difference with them. The ones I have are kinda clunky cross-trainers. I'm enjoying following along with this thread. You guys really kick-### out there. I don't know if I'll ever approach those levels but it's impressive to read.

Good to see I'm not the only new guy in here! Good luck.

 

[gruecd]

Oh, and very excited looking at the forecasts for next week...highs in the low 80s or high 70s even.Tired of the mid to high 90s.

Yeah, looks like I picked a good time to start running. The weather has been great here in NY. I can't imagine what it's like in the humid 90's or the 100's in AZ and other places. I'm sure many people have given up when they start doing it in those conditions.

Where there's a will, there's a way. Here in Wisconsin, the month of August was one of the warmest ever, and I set a monthly mileage PR. Just saying.

 

[gruecd]

Oh, and very excited looking at the forecasts for next week...highs in the low 80s or high 70s even.Tired of the mid to high 90s.

I'm positively giddy looking at the 10-day forecast here. Highs in the 60s to lower 70s, and overnight lows in the 40s and 50s. Can't wait for some nice, chilly morning runs!!!!

 

[sho nuff]

Oh, and very excited looking at the forecasts for next week...highs in the low 80s or high 70s even.Tired of the mid to high 90s.

I'm positively giddy looking at the 10-day forecast here. Highs in the 60s to lower 70s, and overnight lows in the 40s and 50s. Can't wait for some nice, chilly morning runs!!!!

Im just mad Im not coming up there after my half. Just too much going on down here to leave for a week after it, and my family is probably coming down for the half and staying a few days after.Oh well, not sure I would have made it up in time for the Packer game that Sunday anyway.

 

[IvanKaramazov]

I'm positively giddy looking at the 10-day forecast here. Highs in the 60s to lower 70s, and overnight lows in the 40s and 50s. Can't wait for some nice, chilly morning runs!!!!

Yesterday sucked (high of 90), but it looks like good weather for the forseeable future.

 

[Steve Tasker]

Ok. Speed. I'd recommend a couple things. As a former soccer player I know where you are coming from. First off, give yourself 6 months of good endurance work before getting all worked up over this stuff. Consistent work will get you there. For the first few months of actual running when I started I really didn't see much, either. It does come. Specifically, from my experience, I'd recommend a couple things: 1. Train for a 10k or half marathon. Keep working at your long runs and get them to 10+ miles. Your body will respond to this and build up those slow twitch fibers. So far in your life you've concentrated on fast twitch fibers and need to train your body to use the other kind. This takes time. 2. Twice a week, after normal runs, do a half dozen strides. There are good articles out there on doing these and they do help to get your body used to the form of running faster.

Yeah, I haven't been doing this for too long. I'm at about 4 solid months of activity, and the first part of it was partially a weight-loss thing as I gained some weight this past tax season (I'm an accountant) with all the work and no exercise. I have been slowly building up my long runs, but I'm not at 10+ miles yet. I will keep working at that.Definitely will read up on the strides, too. I meant to do it today, but forgot altogether.

This is normal. Once you develop a certain level of cardiovascular fitness, it essentially becomes a non-issue unless you're running a 5K or some other short distance all-out. For longer distances, like a 10K or half marathon, your ability to process lactate tends to be the thing that causes issues. For even longer distances, like a marathon, lactic acid is no big deal -- you won't accumulate any with proper pacing -- but endurance and glycogen conservation are important. I'm oversimplifying things, but it's not that far off.It sounds like you're at the point where you'd benefit most from improving your body's ability to process lactate. The usual way that people do this is with "tempo runs" in which you warm up with an easy mile or two, run continuously for a few miles at a hard pace, like 10K pace, and then cool down with an easy 1-2 miles. Don't do this workout every time you go out the door; once a week or even once every other week is plenty.

I attempted one of these runs yesterday and it kicked my ###. I will definitely be adding this to my routine every now and then.Thanks for the tips, guys.

 

[wraith5]

Hey, guys. Just wanted to pop in and say Hey. I have been following the thread, just not much time to update it. I am running and alive. Waiting for the Bourbon Chase and then the Cincy Half afterward.

Me too, without the Cicny 1/2.

Me too, too. Re: heart rate, my max is probably 195 or so. I ran 6 miles yesterday (first time in a while that I'd run that distance... ) and mile 5 averaged 185bpm. I hit 195 on the final push to the finish... all at a slower pace than I need to be for the Bourbon!! September is going to be buckle-down time for the Wraith...

 

[Sand]

Oh, and very excited looking at the forecasts for next week...highs in the low 80s or high 70s even.Tired of the mid to high 90s.

I'm positively giddy looking at the 10-day forecast here. Highs in the 60s to lower 70s, and overnight lows in the 40s and 50s. Can't wait for some nice, chilly morning runs!!!!

Well, we have one day next week that's supposed to have a high of 79! Only problem is it coincides with a tropical depression coming over, so we'll be getting 6+ inches of rain that day. <--- my rain gear.

 

[Darrinll40]

Oh, and very excited looking at the forecasts for next week...highs in the low 80s or high 70s even.Tired of the mid to high 90s.

I'm positively giddy looking at the 10-day forecast here. Highs in the 60s to lower 70s, and overnight lows in the 40s and 50s. Can't wait for some nice, chilly morning runs!!!!

I will remember your excitement in January, when I am running in highs of 60's and lows of 40's, and you are running in freezing slush. Tomorrow we are supposed to have a low of 72, so my 5-6 miler might be nice. Though I am sure the humidity will be pushing 100%.

 

[jamny]

**noob update**So I'm nearing the end of Week Two for me. So far, so good. I was intending on sticking to a M-W-F schedule in the beginning, with some upper body work on the off days, but I felt so good this morning that I went out anyway. Earlier in the week I did a 60(run) 90(walk) for 20 minutes in the park but it was a bit too easy so I swapped it to a 90-60. That seems more like where I should be right now. So I'll do that with some one mile track runs on other days and maybe a mixture on others. Next week I might try some 100m runs too. So far I haven't had any issues with my legs. It's my breathing that slows me down. I'm letting that dictate how hard to push myself and maybe I'm being too overcautious but a good cardio workout is what I'm looking for. So even walking is fine with me. Going to pick up a pair of proper running shoes this weekend so I'm looking forward to seeing the difference with them. The ones I have are kinda clunky cross-trainers. I'm enjoying following along with this thread. You guys really kick-### out there. I don't know if I'll ever approach those levels but it's impressive to read.

Good to see I'm not the only new guy in here! Good luck.

Thanks!

 

[The Duff Man]

Pumped up for tomorrow's 13 miler.Will probably make it 13.1 just to put in the full HM distance.

Did weights today for the first time in my life with a trainer. I like running a lot better. Looking forward to my 11 miles on Sunday.

 

[gruecd]

Looking forward to my 11 miles on Sunday.

Good luck. I am not looking forward to trying to run 13.1 miles at 6:30 pace tomorrow morning. :X

 

[prosopis]

A highlight of the BC for me will be meeting Darrin. That, and Wraith's mom.

Happened to check my resting HR today, it is about 65.

Before I started running 9 months ago I believe I was around 90.

Jamny I was in the same boat as you when I started, with my conditioning being the main thing holding me back.

Holy ####, really?