Ran a 10k in June (5 Viewers)

[Darrinll40]

I wish I had my 6 miler scheduled for this morning, 71 with only 74% humidity, almost winter like, but that run is tomorrow.

I think I found out the reason for my calf aching during Tuesday's run. This morning, while showering, I saw a half-dollar size bruise on my calf. No idea how I got it, but I don't bruise easily so I must have hit it fairly hard at some point.

BnB- I think you have gone insane and your family probably needs to start taking steps.

 

[sho nuff]

13 on tap for the morning...conditions much better than the 80s and humid last week.

Got to get it in early as the kid has a soccer game at 9.

 

[Juxtatarot]

The bolded is what jumps out to me. If you only did 2 400m runs and didn't push thru the uncomfortable stage (i.e. pedal to the floor), you didn't get to your max HR. How did the perceived effort compare to say the end of a 5K or 10K race where you're balls to the wall sprinting to the finish line?

I don't run 5Ks or 10Ks. It really seems to plateau at about 160. I'll try again next week. Thanks.

 

[tri-man 47]

I just signed up for a half-marathon in January. Plan on using this training method.

Finished my last half in 1:45:38 a few months back. Goal is to break the 8min mile pace. However, not sure if this course will be tougher. Last one was San Diego Rock and Roll, next one will be Carlsbad.

Good luck with the training! If nothing else, make sure you put a lot of miles in.

 

[BassNBrew]

OK, I played around with heart rates again tonight and, as the FFA would say, am quite Shuked. I ran/jogged around the neighborhood for a few miles and included a 1/4 mile very hard run and a near all out sprint for about 150 yards. On both occassions, I felt like I had to slow down because my breathing was getting out of control. However, my HR never got above 160. If this is my max HR, I'm a little freaked out because it's so abnormally low. For what it's worth, my resting HR appears to hover around 50-52 and momentarily got as low as 49 relaxing on the couch rigged up tonight. From the other times I've used the HR monitor, it seems I'm usually at about 125-135 for slow runs and maybe in the 140s at marathon pace.With this information, how should I use HR in my training? TIA for any help you guys can provide. I'm quite ignorant on the more technical aspects of running and have always been impressed with the knowledge of my fellow runners in this thread.

It can take a while for hr to catch up with your effort. You'll want to be running hard to elevate the heart and then drop the hammer and hold it there until you are about to puke all over yourself and then pass out. Personally I'd be more interested in my lacate threshold than my max heart rate.FWIW, my estimated max would be in the 180-185 range. My lacate threshold is 167. I did most of my marathon training in the 130-145 range and ran most of the marathon around 140. Nothing wrong with slow runs in the 125-135 range. I probably should have been in the 147-157 range for the marathon, but didn't have the legs to support that effort level.

 

[pigskinliquors]

The bolded is what jumps out to me. If you only did 2 400m runs and didn't push thru the uncomfortable stage (i.e. pedal to the floor), you didn't get to your max HR. How did the perceived effort compare to say the end of a 5K or 10K race where you're balls to the wall sprinting to the finish line?

I don't run 5Ks or 10Ks. It really seems to plateau at about 160. I'll try again next week. Thanks.

running intervals though, will help you with longer distances, and can also help in determining your max HR. As BnB said, you need to go until you are virtually ready to puke (BnB has no problem actually :X ) or go for an extraordinarily long distance with a big late effort, to know your true max HR. BnB: I'm not sure if you are extremely unlucky, totally insane or totally lucky. Likely it's a combination of all three. As your training progresses to get ready for this madness, I'll have a better grasp of the beta weights for each of the variables

 

[pigskinliquors]

I forgot my update: Last night I did a more gentle 11 mile ride. My legs were certainly a bit heavy after two straight days of doing something more than nothing. It was also darn windy (gusts over 30 mph) so I was glad to spend much of the time spinning at a high cadence. My groin is a bit sore today, but I have zero sharp pain, and the dull pain is certainly very tolerable. Doc said that as long as I avoid sharp pain It's ok to continue = so farry so goody.

 

[jamny]

I forgot my update: Last night I did a more gentle 11 mile ride. My legs were certainly a bit heavy after two straight days of doing something more than nothing. It was also darn windy (gusts over 30 mph) so I was glad to spend much of the time spinning at a high cadence. My groin is a bit sore today, but I have zero sharp pain, and the dull pain is certainly very tolerable. Doc said that as long as I avoid sharp pain It's ok to continue = so farry so goody.

Very inspirational how you moved on to a new pursuit.

 

[wraith5]

@Ivan - good luck on Sunday!

@BnB - You make grue look sane.

@PSL - glad to see your focus shifting so quickly. Keep it up!

45 minute bike ride this morning - 4x around my 'ol 2.8 mile paved trail loop. Took the first 2 pretty easy then pushed the last 2. HR maxed out at 177 - pretty high for me for a bike ride. But it's starting to come back to me.

 

[pigskinliquors]

45 minute bike ride this morning - 4x around my 'ol 2.8 mile paved trail loop. Took the first 2 pretty easy then pushed the last 2. HR maxed out at 177 - pretty high for me for a bike ride. But it's starting to come back to me.

Question: is there poor cycling roads around you? I ask as I'd have troubles doing laps instead of hitting the open road, unless the road was unpaved, and I was on Helga (my mt. bike).

 

[wraith5]

45 minute bike ride this morning - 4x around my 'ol 2.8 mile paved trail loop. Took the first 2 pretty easy then pushed the last 2. HR maxed out at 177 - pretty high for me for a bike ride. But it's starting to come back to me.

Question: is there poor cycling roads around you? I ask as I'd have troubles doing laps instead of hitting the open road, unless the road was unpaved, and I was on Helga (my mt. bike).

Honestly, I'm scared to ride much on the roads. Especially on weekday mornings when everyone is zooming around drinking their coffee, texting or talking on the phone, and trying to get to work. I've done a few road rides early in the morning on weekends this summer, including a 31 miler I did at the end of July. But mostly I stick to where I'm less likely to get killeded. I suppose what I really need to do is connect with my local tri group or some other riders and find routes that are less traveled. or maybe even some other folks to ride with...

 

[Sand]

I suppose what I really need to do is connect with my local tri group or some other riders and find routes that are less traveled. or maybe even some other folks to ride with...

Absolutely do this. There are routes around here I have tried and will never do again. And guys who have been out there riding for a while know all the best roads, best climbs, etc.We start our Saturday rides pretty early and see very little traffic.

 

[17seconds]

I just signed up for a half-marathon in January. Plan on using this training method.

Finished my last half in 1:45:38 a few months back. Goal is to break the 8min mile pace. However, not sure if this course will be tougher. Last one was San Diego Rock and Roll, next one will be Carlsbad.

Good luck with the training! If nothing else, make sure you put a lot of miles in.

Thanks. The book I linked suggests fewer miles and more strength training so I'm going that way. We'll see.

 

[gruecd]

Hey, guys. Finally got the confidence-inspiring workout I was waiting for tonight.

I tried the dreaded 12/7T two weeks ago and had to bail after three tempo miles. I decided that I wanted/needed to do this again before I started the taper and scheduled it for tonight. I was literally freaking out about this workout all day.

I purposely waited until 7PM for the sun to go down and then set out. 2.6 warmup miles and then started the tempo portion: 6:27, 6:32 (uphill), 6:23, 6:25, 6:26, 6:29, and 6:28. Average 6:27. I felt pretty good throughout the tempo portion and might have been able to gut out another mile if necessary.

Did 2.4 cooldown for 12 total and called it a night.

Just an easy 8 recovery miles for me tomorrow before my last 20-miler of the cycle on Sunday.

I needed that. Time to go celebrate.

 

[sho nuff]

Hey, guys. Finally got the confidence-inspiring workout I was waiting for tonight.I tried the dreaded 12/7T two weeks ago and had to bail after three tempo miles. I decided that I wanted/needed to do this again before I started the taper and scheduled it for tonight. I was literally freaking out about this workout all day.I purposely waited until 7PM for the sun to go down and then set out. 2.6 warmup miles and then started the tempo portion: 6:27, 6:32 (uphill), 6:23, 6:25, 6:26, 6:29, and 6:28. Average 6:27. I felt pretty good throughout the tempo portion and might have been able to gut out another mile if necessary.Did 2.4 cooldown for 12 total and called it a night.Just an easy 8 recovery miles for me tomorrow before my last 20-miler of the cycle on Sunday.I needed that. Time to go celebrate.

Had no doubt you would pull that off.Nice freaking run.Heading to bed for me...up at 5:30 to be on the Greenway by 6:30...my son has a soccer game at 9 and there is a path from the greenway to the soccer fields so Im just going to finish my run to there.Should be about 55* when I start out tomorrow...looking forward to that over the 75-80 it was last weekend.

 

[gruecd]

Had no doubt you would pull that off.Nice freaking run.Heading to bed for me...up at 5:30 to be on the Greenway by 6:30...my son has a soccer game at 9 and there is a path from the greenway to the soccer fields so Im just going to finish my run to there.Should be about 55* when I start out tomorrow...looking forward to that over the 75-80 it was last weekend.

Thanks. Have a good run tomorrow!

 

[gruecd]

45 minute bike ride this morning - 4x around my 'ol 2.8 mile paved trail loop. Took the first 2 pretty easy then pushed the last 2. HR maxed out at 177 - pretty high for me for a bike ride. But it's starting to come back to me.

Nice work. Now that I've picked up my running mileage, I haven't been getting out on the bike much. Maybe once every couple of weeks. And I won't ride much during the taper, either. Too scared of getting injured.

 

[Sand]

I just signed up for a half-marathon in January. Plan on using this training method.

Finished my last half in 1:45:38 a few months back. Goal is to break the 8min mile pace. However, not sure if this course will be tougher. Last one was San Diego Rock and Roll, next one will be Carlsbad.

Good luck with the training! If nothing else, make sure you put a lot of miles in.

Thanks. The book I linked suggests fewer miles and more strength training so I'm going that way. We'll see.

There is zero evidence that strength training does anything for endurance sports.

 

[Sand]

45 minute bike ride this morning - 4x around my 'ol 2.8 mile paved trail loop. Took the first 2 pretty easy then pushed the last 2. HR maxed out at 177 - pretty high for me for a bike ride. But it's starting to come back to me.

Nice work. Now that I've picked up my running mileage, I haven't been getting out on the bike much. Maybe once every couple of weeks. And I won't ride much during the taper, either. Too scared of getting injured.

Biking doesn't scare me - much less likely to get hurt biking than running. I have a friend who keeps asking me to come out trail running. That scares me on the injury front.

 

[wraith5]

45 minute bike ride this morning - 4x around my 'ol 2.8 mile paved trail loop. Took the first 2 pretty easy then pushed the last 2. HR maxed out at 177 - pretty high for me for a bike ride. But it's starting to come back to me.

Nice work. Now that I've picked up my running mileage, I haven't been getting out on the bike much. Maybe once every couple of weeks. And I won't ride much during the taper, either. Too scared of getting injured.

Biking doesn't scare me - much less likely to get hurt biking than running. I have a friend who keeps asking me to come out trail running. That scares me on the injury front.

No idiots texting and driving on the trail. I'd rather roll and ankle than roll over the hood of a '95 Nissan.

 

[gruecd]

45 minute bike ride this morning - 4x around my 'ol 2.8 mile paved trail loop. Took the first 2 pretty easy then pushed the last 2. HR maxed out at 177 - pretty high for me for a bike ride. But it's starting to come back to me.

Nice work. Now that I've picked up my running mileage, I haven't been getting out on the bike much. Maybe once every couple of weeks. And I won't ride much during the taper, either. Too scared of getting injured.

Biking doesn't scare me - much less likely to get hurt biking than running. I have a friend who keeps asking me to come out trail running. That scares me on the injury front.

During the taper, I'm scared that everything will hurt me. Hell, when I'm tapering for Boston, I'm scared to shovel snow!

 

[Darrinll40]

Hey, guys. Finally got the confidence-inspiring workout I was waiting for tonight.I tried the dreaded 12/7T two weeks ago and had to bail after three tempo miles. I decided that I wanted/needed to do this again before I started the taper and scheduled it for tonight. I was literally freaking out about this workout all day.I purposely waited until 7PM for the sun to go down and then set out. 2.6 warmup miles and then started the tempo portion: 6:27, 6:32 (uphill), 6:23, 6:25, 6:26, 6:29, and 6:28. Average 6:27. I felt pretty good throughout the tempo portion and might have been able to gut out another mile if necessary.Did 2.4 cooldown for 12 total and called it a night.Just an easy 8 recovery miles for me tomorrow before my last 20-miler of the cycle on Sunday.I needed that. Time to go celebrate.

Had no doubt you would pull that off.Nice freaking run.Heading to bed for me...up at 5:30 to be on the Greenway by 6:30...my son has a soccer game at 9 and there is a path from the greenway to the soccer fields so Im just going to finish my run to there.Should be about 55* when I start out tomorrow...looking forward to that over the 75-80 it was last weekend.

Very nice run, though I do find it oddly comforting that you also sometimes lose your running confidence. It seems to be a weekly occurrence here. Weight wise, my digital scale claims I am at 217.6, down 7 pounds since Monday. I don't know if the weight is accurate, but I do place it in the same spot on the floor every morning so the 7 pounds should be right. Getting ready to head out for 6 in a bit, 73 with 95% this morning, by far the warmest all week. Correction, the humidity just hit 100%, fantastic.

 

[Darrinll40]

Hey, guys. Finally got the confidence-inspiring workout I was waiting for tonight.I tried the dreaded 12/7T two weeks ago and had to bail after three tempo miles. I decided that I wanted/needed to do this again before I started the taper and scheduled it for tonight. I was literally freaking out about this workout all day.I purposely waited until 7PM for the sun to go down and then set out. 2.6 warmup miles and then started the tempo portion: 6:27, 6:32 (uphill), 6:23, 6:25, 6:26, 6:29, and 6:28. Average 6:27. I felt pretty good throughout the tempo portion and might have been able to gut out another mile if necessary.Did 2.4 cooldown for 12 total and called it a night.Just an easy 8 recovery miles for me tomorrow before my last 20-miler of the cycle on Sunday.I needed that. Time to go celebrate.

Had no doubt you would pull that off.Nice freaking run.Heading to bed for me...up at 5:30 to be on the Greenway by 6:30...my son has a soccer game at 9 and there is a path from the greenway to the soccer fields so Im just going to finish my run to there.Should be about 55* when I start out tomorrow...looking forward to that over the 75-80 it was last weekend.

Very nice run, though I do find it oddly comforting that you also sometimes lose your running confidence. It seems to be a weekly occurrence here. Weight wise, my digital scale claims I am at 217.6, down 7 pounds since Monday. I don't know if the weight is accurate, but I do place it in the same spot on the floor every morning so the 7 pounds should be right. Getting ready to head out for 6 in a bit, 73 with 95% this morning, by far the warmest all week. Correction, the humidity just hit 100%, fantastic.

The nice thing about having weekends off is that if a Saturday run goes bad there is always Sunday. I got 3 miles into 6 and had to walk the 3 miles back. The calf was bothering me just a bit, but not enough to stop the run. I think the main problem was energy, I ran out. Since I have cut back my food intake I am hungry in the morning, and I should have eaten something this morning. I am going to pick up some Clif bars today and eat one tomorrow morning to see if it makes a difference.

 

[prosopis]

Hey, guys. Finally got the confidence-inspiring workout I was waiting for tonight.I tried the dreaded 12/7T two weeks ago and had to bail after three tempo miles. I decided that I wanted/needed to do this again before I started the taper and scheduled it for tonight. I was literally freaking out about this workout all day.I purposely waited until 7PM for the sun to go down and then set out. 2.6 warmup miles and then started the tempo portion: 6:27, 6:32 (uphill), 6:23, 6:25, 6:26, 6:29, and 6:28. Average 6:27. I felt pretty good throughout the tempo portion and might have been able to gut out another mile if necessary.Did 2.4 cooldown for 12 total and called it a night.Just an easy 8 recovery miles for me tomorrow before my last 20-miler of the cycle on Sunday.I needed that. Time to go celebrate.

Way to go !!!! Nice to meet an beat what you were freaking out about. One of the best parts of all of this craziness in my opinion.

 

[prosopis]

45 minute bike ride this morning - 4x around my 'ol 2.8 mile paved trail loop. Took the first 2 pretty easy then pushed the last 2. HR maxed out at 177 - pretty high for me for a bike ride. But it's starting to come back to me.

Nice work. Now that I've picked up my running mileage, I haven't been getting out on the bike much. Maybe once every couple of weeks. And I won't ride much during the taper, either. Too scared of getting injured.

Biking doesn't scare me - much less likely to get hurt biking than running. I have a friend who keeps asking me to come out trail running. That scares me on the injury front.

During the taper, I'm scared that everything will hurt me. Hell, when I'm tapering for Boston, I'm scared to shovel snow!

a ***** in the armour!!

 

[Ned]

Hey, guys. Finally got the confidence-inspiring workout I was waiting for tonight.I tried the dreaded 12/7T two weeks ago and had to bail after three tempo miles. I decided that I wanted/needed to do this again before I started the taper and scheduled it for tonight. I was literally freaking out about this workout all day.I purposely waited until 7PM for the sun to go down and then set out. 2.6 warmup miles and then started the tempo portion: 6:27, 6:32 (uphill), 6:23, 6:25, 6:26, 6:29, and 6:28. Average 6:27. I felt pretty good throughout the tempo portion and might have been able to gut out another mile if necessary.Did 2.4 cooldown for 12 total and called it a night.Just an easy 8 recovery miles for me tomorrow before my last 20-miler of the cycle on Sunday.I needed that. Time to go celebrate.

Kick ###. I'd love to know what your HR was during this run.

 

[gruecd]

Hey, guys. Finally got the confidence-inspiring workout I was waiting for tonight.I tried the dreaded 12/7T two weeks ago and had to bail after three tempo miles. I decided that I wanted/needed to do this again before I started the taper and scheduled it for tonight. I was literally freaking out about this workout all day.I purposely waited until 7PM for the sun to go down and then set out. 2.6 warmup miles and then started the tempo portion: 6:27, 6:32 (uphill), 6:23, 6:25, 6:26, 6:29, and 6:28. Average 6:27. I felt pretty good throughout the tempo portion and might have been able to gut out another mile if necessary.Did 2.4 cooldown for 12 total and called it a night.Just an easy 8 recovery miles for me tomorrow before my last 20-miler of the cycle on Sunday.I needed that. Time to go celebrate.

Kick ###. I'd love to know what your HR was during this run.

Thanks. I don't do that HR hocus-pocus. I'm sure it was relatively high.

 

[sho nuff]

What a difference a week and 20-25 degrees makes.

58 when I left the house at 5:40.

13.5 in 2:21. Could have easily done 14-15 if I had the time or felt like it. Just felt effortless at points during this run (other than the one freaking hill I had never ran before.

Mile 1...10:33...149 HR

Mile 2...10:47...156 HR...305 ft of climb during this mile...223 down, lots of rolling hills.

Mile 3...10:28...154 HR

Mile 4...10:57...163 HR...200 ft during a half mile in this stretch.

Mile 5...10:36...160 HR

Mile 6...10:11...156 HR...down that 200 ft hill in a half mile.

Mile 7...10:38...158 HR

Mile 8...10:31...159 HR

Mile 9...10:18...161 HR Back to the car here...some GI issues starting...more on that later

MIle 10..10:30...162 HR

Mile 11..10:11...163 HR

Mile 12...9:53...166 HR (a turnaround spot at another entrance to the greenway...with a port a pot (hence the uptick in speed the last 2 miles)

Mile 13..10:04...170 HR After the unscheduled stop at the turn, I knew I had to make up some time to make game time for my son's soccer game.

Last half in 5:19...170 HR up a hill. Made it with about 5 minutes to spare.

The port-a-pot was a lifesaver. Was ready to go into the woods if I had to (even grabbed an old towel out of my golf bag when I stopped at the car at mile 9 to replenish water).

Just uploaded my 5 miler from the other morning too.

Negative split each mile from 9:56 down to 8:52. HR just spiked at about 174 in the last mile.

 

[FBG26]

I'm scared to shovel snow!

All I read was this... wimp! Did another 20 miler this morning, about half of it on the actual TC marathon route. Funny how the hills which are normally at mile 19 of TCM are not nearly as steep when you do them at mile 14. The real deal is now 3 weeks from tomorrow! Based off my last couple of long runs I think a 4:30 is definitely doable.

 

[IvanKaramazov]

Did another 20 miler this morning, about half of it on the actual TC marathon route. Funny how the hills which are normally at mile 19 of TCM are not nearly as steep when you do them at mile 14.

 

[Ned]

shonuff - Great job on the 13.5! You're ready, GB. Just get to the line healthy.

FBG26 - I love hearing about 20's! Awesome stuff.

Ivan - Kick ### tomorrow! I'll be pullin' for ya while I'm out on my 20 tomorrow AM.

 

[gruecd]

Ivan - Kick ### tomorrow! I'll be pullin' for ya while I'm out on my 20 tomorrow AM.

Looks like the 3 of us will be running together in spirit tomorrow morning. 20-21 on tap for me. I wanna get started by 8:30 at the latest, which isn't normally a problem, except that I'm going out tonight. Could be interesting, but as long as I stick with beer, I'm usually OK. Come to think of it, I've had some of my best long runs after a night of drinking. shonuff, FBG26 - Great runs today!

 

[Darrinll40]

What a difference a week and 20-25 degrees makes.58 when I left the house at 5:40.13.5 in 2:21. Could have easily done 14-15 if I had the time or felt like it. Just felt effortless at points during this run (other than the one freaking hill I had never ran before.Mile 1...10:33...149 HRMile 2...10:47...156 HR...305 ft of climb during this mile...223 down, lots of rolling hills.Mile 3...10:28...154 HRMile 4...10:57...163 HR...200 ft during a half mile in this stretch.Mile 5...10:36...160 HRMile 6...10:11...156 HR...down that 200 ft hill in a half mile.Mile 7...10:38...158 HRMile 8...10:31...159 HRMile 9...10:18...161 HR Back to the car here...some GI issues starting...more on that laterMIle 10..10:30...162 HRMile 11..10:11...163 HRMile 12...9:53...166 HR (a turnaround spot at another entrance to the greenway...with a port a pot (hence the uptick in speed the last 2 miles)Mile 13..10:04...170 HR After the unscheduled stop at the turn, I knew I had to make up some time to make game time for my son's soccer game.Last half in 5:19...170 HR up a hill. Made it with about 5 minutes to spare.The port-a-pot was a lifesaver. Was ready to go into the woods if I had to (even grabbed an old towel out of my golf bag when I stopped at the car at mile 9 to replenish water).Just uploaded my 5 miler from the other morning too.Negative split each mile from 9:56 down to 8:52. HR just spiked at about 174 in the last mile.

When I trained for my first half I was doing 13.5 long runs at about 10 min miles. On race day I did 13.1 in 1:56:30, an 8:56 pace. I think you will kick it's ###.Of course I am assuming that you are running a half soon.

 

[Sand]

What a difference a week and 20-25 degrees makes.58 when I left the house at 5:40.13.5 in 2:21. Could have easily done 14-15 if I had the time or felt like it. Just felt effortless at points during this run (other than the one freaking hill I had never ran before.Mile 1...10:33...149 HRMile 2...10:47...156 HR...305 ft of climb during this mile...223 down, lots of rolling hills.Mile 3...10:28...154 HRMile 4...10:57...163 HR...200 ft during a half mile in this stretch.Mile 5...10:36...160 HRMile 6...10:11...156 HR...down that 200 ft hill in a half mile.Mile 7...10:38...158 HRMile 8...10:31...159 HRMile 9...10:18...161 HR Back to the car here...some GI issues starting...more on that laterMIle 10..10:30...162 HRMile 11..10:11...163 HRMile 12...9:53...166 HR (a turnaround spot at another entrance to the greenway...with a port a pot (hence the uptick in speed the last 2 miles)Mile 13..10:04...170 HR After the unscheduled stop at the turn, I knew I had to make up some time to make game time for my son's soccer game.Last half in 5:19...170 HR up a hill. Made it with about 5 minutes to spare.The port-a-pot was a lifesaver. Was ready to go into the woods if I had to (even grabbed an old towel out of my golf bag when I stopped at the car at mile 9 to replenish water).Just uploaded my 5 miler from the other morning too.Negative split each mile from 9:56 down to 8:52. HR just spiked at about 174 in the last mile.

When I trained for my first half I was doing 13.5 long runs at about 10 min miles. On race day I did 13.1 in 1:56:30, an 8:56 pace. I think you will kick it's ###.Of course I am assuming that you are running a half soon.

So true. My hard runs are typically at 165HR or so. During my half in Feb. I averaged 175. I typically do 8:30s in training and did 1:35:56 on race day.

 

[sho nuff]

What a difference a week and 20-25 degrees makes.58 when I left the house at 5:40.13.5 in 2:21. Could have easily done 14-15 if I had the time or felt like it. Just felt effortless at points during this run (other than the one freaking hill I had never ran before.Mile 1...10:33...149 HRMile 2...10:47...156 HR...305 ft of climb during this mile...223 down, lots of rolling hills.Mile 3...10:28...154 HRMile 4...10:57...163 HR...200 ft during a half mile in this stretch.Mile 5...10:36...160 HRMile 6...10:11...156 HR...down that 200 ft hill in a half mile.Mile 7...10:38...158 HRMile 8...10:31...159 HRMile 9...10:18...161 HR Back to the car here...some GI issues starting...more on that laterMIle 10..10:30...162 HRMile 11..10:11...163 HRMile 12...9:53...166 HR (a turnaround spot at another entrance to the greenway...with a port a pot (hence the uptick in speed the last 2 miles)Mile 13..10:04...170 HR After the unscheduled stop at the turn, I knew I had to make up some time to make game time for my son's soccer game.Last half in 5:19...170 HR up a hill. Made it with about 5 minutes to spare.The port-a-pot was a lifesaver. Was ready to go into the woods if I had to (even grabbed an old towel out of my golf bag when I stopped at the car at mile 9 to replenish water).Just uploaded my 5 miler from the other morning too.Negative split each mile from 9:56 down to 8:52. HR just spiked at about 174 in the last mile.

When I trained for my first half I was doing 13.5 long runs at about 10 min miles. On race day I did 13.1 in 1:56:30, an 8:56 pace. I think you will kick it's ###.Of course I am assuming that you are running a half soon.

October 15th.Have the Warrior Dash next week as a step back. Then 2 more long runs scheduled...going for 13.5 each time and will probably run a few miles in each at race pace to get the feel (sort of did that yesterday by necessity ).

 

[pigskinliquors]

Grue: AWESOME run!! Hope today's was just as satisfying

Sho-Nuff: You are getting faster by the day GI #### is always funny...when it happens to somebody else

FBG: Great job getting 20 in! Are you doing a three week taper? If so, most of your work is done. Getting in 2+ 20's has you more than ready.

___________________

My update:

Got a 12 mile +3 ride in yesterday. After a day off, my legs felt pretty darn good. With the wind down , so I was able to push it a bit. At mile 1.5, the road I planned on taking was blocked with a Game Warden's truck detouring traffic, and I could see a semi smushed be a train ahead. I detoured my route without pausing and finished the 12.01 in 35:54 = my first 20 MPH+ ride in quite awhile. Felt darn good. I pushed it in to make sure I stayed at 20, so I gently spun back to the literal and checked out the carnage. Driver wasn't hurt amazingly, but a semi trailer was sliced into two by the train, which didn't stop for a good quarter mile after hitting it.

Today I'm heading out for a slower 13+ ride. Can't wait.

 

[Ned]

I'm either over-training or I can't handle the humidity. Likely it's a combo of both. Another 100% humidity run today. I sweat so much I had what looked like soap suds running down my legs. The sweating coming down my legs/shorts was foaming up from the shorts moving around. I've never seen that. :X :X

I got my 20 miler in this morning and had to work a lot harder for it than I would've liked. I fought to keep my HR down from the start, and finally gave up on that around mile 13 or so. Happy I got it done, but a bit disappointed in how hard that actually was. I at least have my fueling figured out. I have to stick with taking Gu or Chomps at every 5 miles. Data was 157 @ 9:57.

 

[IvanKaramazov]

PSL -- Nice ride; glad things are working out for you on the bike. Paper covers rock, rock beats scissors, train smashes truck.

Ned -- 20 in high humidity is no fun. I'll pretend I didn't read the thing about the foam.

____________________

I ran the Sioux Falls half this morning, and basically destroyed it. Finished at 1:47:05, which was a PR by almost two minutes. 182/1146 overall, 26/75 AG (M 35-39). Garmin pace was 8:05 on 13.2 miles, with an 8:11 official pace.

My computer is refusing to recognize my Garmin for some reason so I have to estimate my split data by reading it off the Garmin itself, but the gist is that I ran about a 30-45 second positive split, which is totally fine with me. I have a tendency in halves to go out too slow and turn in some big negative split essentially by sandbagging the first 10K or so, so the strategy today was to go out as fast as what would be vaguely reasonable and see how things went from there. This worked pretty well. After the congested first mile, the next 4-5 miles were all at 8:00 +/- :05 or so. Things started to get hard around mile 10, which is good sign that you're doing it right. Unfortunately I couldn't hold pace and did the last 5K at I think an 8:13 average, so not a big dropoff but just a little fade. I wanted to cross the finish line running on fumes, and that's pretty much how it went.

The thing I love about this result is that I did it with absolutely no race-specific training at all. All I've done for the past couple of months is a bunch of slow, easy miles with one speed session per week, and even that workout has been more geared toward the marathon than the half. This PR is really just due to raw volume. If I picked out a flatter event later in the fall and really trained it, I think I could knock a little more time off this. Fargo has a half in mid-October -- I may need to bookmark that one for next year.

 

[pigskinliquors]

Ned: Humidity is God's way of killing our egos. It sucks the life right out of you. Amazing that you got 20 in under those conditions. Runs like that are great to remember come race day. 26.2 is going to seem easy! I really wish I hadn't read the word "foam" today.

IvanK: Outstanding race!! You did kill it. PR's rock! Having a PR without race specific training is even better.

 

[Ned]

The thing I love about this result is that I did it with absolutely no race-specific training at all. All I've done for the past couple of months is a bunch of slow, easy miles with one speed session per week, and even that workout has been more geared toward the marathon than the half. This PR is really just due to raw volume.

Congrats Ivan!!! I knew you had it just based on all the quality training runs you put in. I couldn't agree more about this part.

 

[Ned]

Ned: Humidity is God's way of killing our egos. It sucks the life right out of you. Amazing that you got 20 in under those conditions. Runs like that are great to remember come race day. 26.2 is going to seem easy! I really wish I hadn't read the word "foam" today.

I almost took a pic of it, but I was too damn tired. Captioning it with 'Hi PSL' would've been the shark move.

 

[sho nuff]

Congrats Ivan...nice race.

Foam.... :X

 

[prosopis]

I'm either over-training or I can't handle the humidity. Likely it's a combo of both. Another 100% humidity run today. I sweat so much I had what looked like soap suds running down my legs. The sweating coming down my legs/shorts was foaming up from the shorts moving around. I've never seen that. :X :X

I got my 20 miler in this morning and had to work a lot harder for it than I would've liked. I fought to keep my HR down from the start, and finally gave up on that around mile 13 or so. Happy I got it done, but a bit disappointed in how hard that actually was. I at least have my fueling figured out. I have to stick with taking Gu or Chomps at every 5 miles. Data was 157 @ 9:57.

What do you mean by this?I sometimes walk to get my HR back to where it is supposed to be. At times it really pisses me off and I have thought about giving up on the HR for the run. Is that what you do?

 

[Ned]

I'm either over-training or I can't handle the humidity. Likely it's a combo of both. Another 100% humidity run today. I sweat so much I had what looked like soap suds running down my legs. The sweating coming down my legs/shorts was foaming up from the shorts moving around. I've never seen that. :X :X

I got my 20 miler in this morning and had to work a lot harder for it than I would've liked. I fought to keep my HR down from the start, and finally gave up on that around mile 13 or so. Happy I got it done, but a bit disappointed in how hard that actually was. I at least have my fueling figured out. I have to stick with taking Gu or Chomps at every 5 miles. Data was 157 @ 9:57.

What do you mean by this?I sometimes walk to get my HR back to where it is supposed to be. At times it really pisses me off and I have thought about giving up on the HR for the run. Is that what you do?

By fighting I mean consciously keeping the pace down, staying relaxed, etc. I have a really bad habit of going out too fast, so I really try hard to keep it cool at the beginning. Watching the HR keeps me in check. You'd be surprised at how much your HR can elevate if you tense up. I gave all that up at 13 when I realized I was fighting a losing battle. I didn't suddenly drop the hammer and totally disregard it, though. I just knew I wasn't going to stay <163 by the end. My overall avg was still good, but I was in low 170s at the end. This is the first time I've abandoned it. I was pretty fed up at 13 and just wanted to get the mileage in.

 

[tri-man 47]

IK - great job on the half!! That's exciting!

Prosopis - don't give up on the HR. Maybe it takes months or years, but you can't "make" it happen. Be patient, and just keep training smart. Remember how far you've come over the last year or two!!!

---

Some good training for me. 7 steady miles on Friday, then I was up in Michigan for the weekend. I did 9 miles on Saturday morning - a deliberately hilly course out in the country ..didn't intend to push it, but ended up at 7:58/mile and a 160 avg HR. Did 5 miles this morning, generally keeping it easy, but decided to pop one of the miles and did that at a 6:27 pace.

 

[pigskinliquors]

Tri: Another couple of great runs

I got my 13 mile ride in yesterday. It was darn windy, but my legs felt pretty good. The first six were mostly right into the wind, and I was able to hammer it in the last 7 with the wind. I finished in 36:16 (virtually 20 mph), which was quite a bit faster than I had anticipated. Today is a SDO, and I'll get at it again tomorrow.

My first week back included five rides of: 7, 9, 11, 12 and 13 = 52 miles. Using a conservative 10% more miles per week estimate, I should be set to reach my 100 per week in approx 7 more weeks =

wk 2 = 56

3 = 62

4 = 68

5 = 75

6 = 83

7 = 91

8 = 100

It's going to be a bit awkward to get there, as the bolded weeks I have my girls and will likely need to get my mileage in on 4 rides, while the unbolded weeks I'll easily be able to get 5 rides in. Thus, I'll add mileage per ride on weeks I have the girls, and can work a little bit on speed on the unbolded weeks. Once I get to 100 I'll be looking for a race!

 

[eoMMan]

What type of surface do most of you guys run on (black top pavement, concrete sidewalks, grass, etc.)?

I know that concrete sidewalks are supposed to be harder on the legs than black top pavement but for whatever reason, my legs felt fine yesterday running on the concrete when they hurt pretty bad in the past (mostly shin splints).

Is it "bad" for someone to mostly run on concrete sidewalks?

 

[sho nuff]

What type of surface do most of you guys run on (black top pavement, concrete sidewalks, grass, etc.)?I know that concrete sidewalks are supposed to be harder on the legs than black top pavement but for whatever reason, my legs felt fine yesterday running on the concrete when they hurt pretty bad in the past (mostly shin splints).Is it "bad" for someone to mostly run on concrete sidewalks?

Mostly asphalt roads and the asphalt greenway here in Nashville.Or inside on the treadmill.Concrete is just harder than asphalt and as a result harder on the legs.I avoid it when possible, though there is a stretch of about 3/4 of a mile that I hit the sidewalk if its dark.

 

[2Young2BBald]

Prosopis - don't give up on the HR. Maybe it takes months or years, but you can't "make" it happen. Be patient, and just keep training smart. Remember how far you've come over the last year or two!!!

I am 100% sold on the concept of racing (at least for tris) by HR more than pace and owe you a ton of thanks, Tri-Man, for all the postings on the topic here! I have been lurking and following the discussion. I used HR info to have a perfect day racing my 10-leg survival Tri a few weeks back and followed it up with a podium visit (in an Oly of all things) this past weekend. For just run training, I feel most comfortable at an HR between 163-167 (controlled breathing, muscles feel real good, etc). For the survival tri, my 3rd swim was at leg 7 and was a .7 mile swim (across a lake, with my shoes tucked in the back of my tri top). This scared the crap out of me, so my plan for the entire race up to that point, was to keep my HR below 160, with the thought that this would leave enough in the tank for this swim. Worked like a charm and I was then able to do the last 3 legs at a higher HR and actually ran the last 1.5 mile trail run on leg 10 at just over 9 MM.Used the same theory this weekend, with a bit of a different spin. I have been very weak on the bike this season due to a lack of training in comparison to last year. This has led me to lay back on the bike a bit. For Saturday's Oly, I used HR data to push myself late in the bike leg as I caught my HR dropping in to the 140s. Once I caught this, I picked up the pace and rode miles 19-24 all above 20 MPH, including mile 21 at 24.7 and mile 22 at 23.1. The target HR on the bike was 160, similar to the survival tri, to keep some fuel in the tank for the run. End result, was that my average HR was 157. For the 10K run, I used the HR info even more. My plan was to get through the first 5K keeping my HR under 170 and then just to go for it after that. Ended up with an average HR of 169 & a max of 179. Interesting, was that I was able to keep my HR around 165 for the first 5K and even ran the first mile in 7:48. I noticed, that my legs started to cramp as I pushed 170 BPM, which I hit on the nose at mile 3. Looking at the Garmin data, I only dropped below 170 once over the final 5K and maxed my HR as I crossed the line. My legs cramped a ton over the last 3-miles, but using the HR info over the entire race gave me the confidence to know I could run through them.Sorry for the infrequent posts. I have kept up here for the most part and lots of good things are going on!!! I wanted to share my take on racing by HR as I am seeing some pretty cool results and hope that this helps others.

 

[Ned]

Prosopis - don't give up on the HR. Maybe it takes months or years, but you can't "make" it happen. Be patient, and just keep training smart. Remember how far you've come over the last year or two!!!

I am 100% sold on the concept of racing (at least for tris) by HR more than pace and owe you a ton of thanks, Tri-Man, for all the postings on the topic here! I have been lurking and following the discussion. I used HR info to have a perfect day racing my 10-leg survival Tri a few weeks back and followed it up with a podium visit (in an Oly of all things) this past weekend. For just run training, I feel most comfortable at an HR between 163-167 (controlled breathing, muscles feel real good, etc). For the survival tri, my 3rd swim was at leg 7 and was a .7 mile swim (across a lake, with my shoes tucked in the back of my tri top). This scared the crap out of me, so my plan for the entire race up to that point, was to keep my HR below 160, with the thought that this would leave enough in the tank for this swim. Worked like a charm and I was then able to do the last 3 legs at a higher HR and actually ran the last 1.5 mile trail run on leg 10 at just over 9 MM.Used the same theory this weekend, with a bit of a different spin. I have been very weak on the bike this season due to a lack of training in comparison to last year. This has led me to lay back on the bike a bit. For Saturday's Oly, I used HR data to push myself late in the bike leg as I caught my HR dropping in to the 140s. Once I caught this, I picked up the pace and rode miles 19-24 all above 20 MPH, including mile 21 at 24.7 and mile 22 at 23.1. The target HR on the bike was 160, similar to the survival tri, to keep some fuel in the tank for the run. End result, was that my average HR was 157. For the 10K run, I used the HR info even more. My plan was to get through the first 5K keeping my HR under 170 and then just to go for it after that. Ended up with an average HR of 169 & a max of 179. Interesting, was that I was able to keep my HR around 165 for the first 5K and even ran the first mile in 7:48. I noticed, that my legs started to cramp as I pushed 170 BPM, which I hit on the nose at mile 3. Looking at the Garmin data, I only dropped below 170 once over the final 5K and maxed my HR as I crossed the line. My legs cramped a ton over the last 3-miles, but using the HR info over the entire race gave me the confidence to know I could run through them.Sorry for the infrequent posts. I have kept up here for the most part and lots of good things are going on!!! I wanted to share my take on racing by HR as I am seeing some pretty cool results and hope that this helps others.

Another believer. Great job!!