Ran a 10k in June (3 Viewers)

[Ned]

wraith - you've been putting in some quality workouts.

grue - I'm expecing a Kara + penny pic.

Workhorse - That's great news in my book! You already sounded like your fitness was in primo condition. Just focus on getting that groin healthy.

Darrin - Good job sticking it out. How you manage to deal with those conditions day in and day out is beyond me. Kudos.

prosopis - I have to adjust my strap before each run. Make sure you have it pretty snug before you leave the house. If it's flopping around, who knows what it'll read or not read. I believe it has a standard CR225 type battery (big watch battery) that you can buy at any drug store, grocery store, etc. I'm not sure what the manual says about the expected life, but I'm considering changing mine soon since I have 248 hours on the watch.

Tri-man - Awesome stuff! I really miss the 5Ks. Reading your training/RR makes me want to bag this marathon stuff and chase you around. What really struck me was you were 5th in 50-59 and 15th overall. That's a lot of blue hair in the front pack!

turkish - I'm a fan of mixing it up. Tri-man really nailed it. I know I've fallen victim to being a slave to a training plan.

scoob - Dude. It's time you realize what kind of runner you are. You have some serious friggin talent. If that 12mi @ 8:30 was that easy, you'll be sub 1:50 with no problem. Bag that 2hr goal.

 

[Ned]

Please, oh please, let me feel this good on race day (11/20). I demolished today's 16 with 12MP. I fell victim to the prime conditions this morning and pushed it harder than I should've, but know what? Screw it. That was seriously fun stuff.

It was 55 degrees and overcast skies. Nearly perfect aside from the breezy 10-20mph winds. I took the first 4 miles easy. I planned on starting the MP miles out at the bottom of the MP HR range (153-170) and letting my HR creep as the miles went on. I let my HR elevate quicker than I would've wanted, but I didn't care today. I was floating and couldn't resist. The last 3 took a little more work as I turned back home and went straight into the wind. I had so much left in the tank at the end I decided to unclip the leash and see what I could do for the last mile. Holy crap.

Miles 1-4: 141 @ 9:36

Miles 5-9: 160 @ 8:40

Miles 10-15: 168 @ 8:32

Mile 16: 184 @ 7:46

12mi avg: 166 @ 8:31

The last few miles my HR started to slip more, but I think it was mostly due to running into the wind. Unbelievable run today.

 

[tri-man 47]

Please, oh please, let me feel this good on race day (11/20). I demolished today's 16 with 12MP. I fell victim to the prime conditions this morning and pushed it harder than I should've, but know what? Screw it. That was seriously fun stuff. It was 55 degrees and overcast skies. Nearly perfect aside from the breezy 10-20mph winds. I took the first 4 miles easy. I planned on starting the MP miles out at the bottom of the MP HR range (153-170) and letting my HR creep as the miles went on. I let my HR elevate quicker than I would've wanted, but I didn't care today. I was floating and couldn't resist. The last 3 took a little more work as I turned back home and went straight into the wind. I had so much left in the tank at the end I decided to unclip the leash and see what I could do for the last mile. Holy crap.Miles 1-4: 141 @ 9:36Miles 5-9: 160 @ 8:40Miles 10-15: 168 @ 8:32Mile 16: 184 @ 7:4612mi avg: 166 @ 8:31The last few miles my HR started to slip more, but I think it was mostly due to running into the wind. Unbelievable run today.

Awesome! Remind me of your marathon time goal?

 

[Sand]

Before you give up on the current strap, try a few things. First, don't you work in some kind of medical related field (might be thinking of someone else)? If so, grab some of that gel they use on the EKG pads. If you can't get this, just put some heavy spit on the sensor pads. It sounds (and is) disgusting, but I lick mine and slop them up before putting it on to get good contact. You might also want to Google up how to wear the strap correctly. With all the issues you've had, you may just be placing it a bit wrong.

Agreed. Don't give up on the one that you have now. It isn't necessarily broken. With the old versions flapping shirts and static can affect them. If it just went out once I wouldn't worry about it too much. If it tends to go wonky at the start of every run and then get better it it likely the flapping shirt thing. Read about the details here. Here is a post that will help determine what you have. If you end up needing a new one I'd contact heartratemonitorsusa.com and see if they have it. I got mine from there.

 

[2Young2BBald]

After putting in a solid week of training and working on increasing my distance to get ready for the BC, I'm taking the day off so that I'm all set for my last triathlon of the year tomorrow. Dexter beat me by 43 seconds at our last one, so I'm going to let it all hang out and end the season on a high note.

Question for you guys: Do you ever run by feel or just do what seems to be fun, or do you pretty much always run based on a plan?

On my Thursday run, the weather was an excellent 55 degrees, so I felt like running fast (for me) instead of the 6 mile run that I had planned. I thought it would be more fun, so that is what I did.

Mile 1: Warmup half (8:00/mi) + working half (7:30/mi)

1 minute walking rest

Mile 2: Pushed myself for a 6:50/mi pace

2 minute walking rest

Mile 3: Ran hard, but was a bit tired from the first two miles, so I managed 7:25

3 minute walking rest

Mile 4: Ran hard, but again was tired. 7:27 pace.

1/2 mile really slow jog (13:57/mi)

Final 1/2 mile sprint: Put everything I had left into it, 6:24 pace.

It was fun to run quickly for a change, but I was wondering if it is recommended to do things like that and whether you guys, who have been running a lot longer than I have, do the same thing from time to time.

Here is what I did yesterday that was a fun and speedy change of pace. Both my ankles are giving me some problems, likely tied to the weird mix of racing I've done all summer. I wanted to get 5 to 6 miles in, but found during my 5 miler on Thursday that my ankles were sore at the end. So, I headed over the the HS track close by (GP North, you should give it a short for speed work too) and did 1/4 mile sprint/walk repeats. Ended up doing 5.3 miles and averaged just over 9:30 MM. I would do the sprint on the outside lane and walk the inside, so I sprinted more than I walked. The cushion of the track got me through with zero ankle pain during the workout and only a little soreness today. The other benefit I saw in a workout like this, is that my next two events are team relays with multiple leg assignments where I go through several rounds of fatigue and recover.

 

[prosopis]

Please, oh please, let me feel this good on race day (11/20). I demolished today's 16 with 12MP. I fell victim to the prime conditions this morning and pushed it harder than I should've, but know what? Screw it. That was seriously fun stuff. It was 55 degrees and overcast skies. Nearly perfect aside from the breezy 10-20mph winds. I took the first 4 miles easy. I planned on starting the MP miles out at the bottom of the MP HR range (153-170) and letting my HR creep as the miles went on. I let my HR elevate quicker than I would've wanted, but I didn't care today. I was floating and couldn't resist. The last 3 took a little more work as I turned back home and went straight into the wind. I had so much left in the tank at the end I decided to unclip the leash and see what I could do for the last mile. Holy crap.Miles 1-4: 141 @ 9:36Miles 5-9: 160 @ 8:40Miles 10-15: 168 @ 8:32Mile 16: 184 @ 7:4612mi avg: 166 @ 8:31The last few miles my HR started to slip more, but I think it was mostly due to running into the wind. Unbelievable run today.

AWESOME!!!!!!!!

 

[Ned]

Please, oh please, let me feel this good on race day (11/20). I demolished today's 16 with 12MP. I fell victim to the prime conditions this morning and pushed it harder than I should've, but know what? Screw it. That was seriously fun stuff. It was 55 degrees and overcast skies. Nearly perfect aside from the breezy 10-20mph winds. I took the first 4 miles easy. I planned on starting the MP miles out at the bottom of the MP HR range (153-170) and letting my HR creep as the miles went on. I let my HR elevate quicker than I would've wanted, but I didn't care today. I was floating and couldn't resist. The last 3 took a little more work as I turned back home and went straight into the wind. I had so much left in the tank at the end I decided to unclip the leash and see what I could do for the last mile. Holy crap.Miles 1-4: 141 @ 9:36Miles 5-9: 160 @ 8:40Miles 10-15: 168 @ 8:32Mile 16: 184 @ 7:4612mi avg: 166 @ 8:31The last few miles my HR started to slip more, but I think it was mostly due to running into the wind. Unbelievable run today.

Awesome! Remind me of your marathon time goal?

4:00. I really have no idea what to shoot for after the blow up at the first marathon (4:42). Anything with a 3 in front of it and I'll be tickled pink.

 

[prosopis]

Before you give up on the current strap, try a few things. First, don't you work in some kind of medical related field (might be thinking of someone else)? If so, grab some of that gel they use on the EKG pads. If you can't get this, just put some heavy spit on the sensor pads. It sounds (and is) disgusting, but I lick mine and slop them up before putting it on to get good contact. You might also want to Google up how to wear the strap correctly. With all the issues you've had, you may just be placing it a bit wrong.

Agreed. Don't give up on the one that you have now. It isn't necessarily broken. With the old versions flapping shirts and static can affect them. If it just went out once I wouldn't worry about it too much. If it tends to go wonky at the start of every run and then get better it it likely the flapping shirt thing. Read about the details here. Here is a post that will help determine what you have. If you end up needing a new one I'd contact heartratemonitorsusa.com and see if they have it. I got mine from there.

Thanks for the link. I will try some of those remedies tomorrow. I think it is a combo of tech shirt,loose strap,and dry. That link explained my problem exactly. It was so annoying to hear that thing beeping because I have the alerts set to HR. It can really ruin a run to hear beep beep beep beep every 30 seconds and know it is wrong.

 

[turkishharem]

Tri-man, Ned, 2Y - Thanks for the feedback. I'm going to keep trying to lengthen my runs, but I am glad to hear that I'm not doing myself a disservice by mixing things up every once in a while.

2Y - Good idea about running at GPN. It is right around the corner, so I'll be sure to stop by on occasion see what I can do in controlled conditions.

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

Triathlon & Duathlon Championship Race Report

The weather this morning was pristine, on its way to a 70 degree high without a cloud in the sky. The water was chilly at 62 degrees, but not too bad once you get warmed up. The event was at Belle Isle here in Detroit, so the bike and run course were as flat as a table. I was hoping to show some speed and put down some good times. Dexter and I have a season-long competition going to see who can win more triathlons and he entered the final triathlon of the year in the lead, 3-2.

Swim - I've never been much of a swimmer, needing the wetsuit to provide buoyancy so I don't drown during the race. This was probably my best swim of the year, but mainly because the water was never deep enough that I couldn't touch.

Bike - The was some hellacious wind on the back half of the island, but I worked on staying in the aero position to hide from the wind as much as possible. The race results aren't online yet, so I don't know my time split, but the splits posted at the event indicated an average of 20.5 MPH.

Run - The run took us through a part of the wind tunnel in the back. I don't practice bricks, so the run is always painful until my body realizes that it isn't biking and gets used to running. I ran 8:20, 8:40, 7:30 to average 8:04 for the 5k.

Overall, I was able to nail the 1:17:00 goal that I had set for myself and posted what I believe is a personal best at 1:14:17. Even better, I was able to tie things up with Dexter, so we'll have break the tie at our mountain bike race in November. It is a day of victory and I'm celebrating.

 

[Sand]

Triathlon & Duathlon Championship Race Report

The weather this morning was pristine, on its way to a 70 degree high without a cloud in the sky. The water was chilly at 62 degrees, but not too bad once you get warmed up. The event was at Belle Isle here in Detroit, so the bike and run course were as flat as a table. I was hoping to show some speed and put down some good times. Dexter and I have a season-long competition going to see who can win more triathlons and he entered the final triathlon of the year in the lead, 3-2.

Swim - I've never been much of a swimmer, needing the wetsuit to provide buoyancy so I don't drown during the race. This was probably my best swim of the year, but mainly because the water was never deep enough that I couldn't touch.

Bike - The was some hellacious wind on the back half of the island, but I worked on staying in the aero position to hide from the wind as much as possible. The race results aren't online yet, so I don't know my time split, but the splits posted at the event indicated an average of 20.5 MPH.

Run - The run took us through a part of the wind tunnel in the back. I don't practice bricks, so the run is always painful until my body realizes that it isn't biking and gets used to running. I ran 8:20, 8:40, 7:30 to average 8:04 for the 5k.

Awesome!

Overall, I was able to nail the 1:17:00 goal that I had set for myself and posted what I believe is a personal best at 1:14:17. Even better, I was able to tie things up with Dexter, so we'll have break the tie at our mountain bike race in November. It is a day of victory and I'm celebrating.

Even better. So should we whip something up for the Chase?

 

[prosopis]

Tri-man, Ned, 2Y - Thanks for the feedback. I'm going to keep trying to lengthen my runs, but I am glad to hear that I'm not doing myself a disservice by mixing things up every once in a while.

2Y - Good idea about running at GPN. It is right around the corner, so I'll be sure to stop by on occasion see what I can do in controlled conditions.

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

Triathlon & Duathlon Championship Race Report

The weather this morning was pristine, on its way to a 70 degree high without a cloud in the sky. The water was chilly at 62 degrees, but not too bad once you get warmed up. The event was at Belle Isle here in Detroit, so the bike and run course were as flat as a table. I was hoping to show some speed and put down some good times. Dexter and I have a season-long competition going to see who can win more triathlons and he entered the final triathlon of the year in the lead, 3-2.

Swim - I've never been much of a swimmer, needing the wetsuit to provide buoyancy so I don't drown during the race. This was probably my best swim of the year, but mainly because the water was never deep enough that I couldn't touch.

Bike - The was some hellacious wind on the back half of the island, but I worked on staying in the aero position to hide from the wind as much as possible. The race results aren't online yet, so I don't know my time split, but the splits posted at the event indicated an average of 20.5 MPH.

Run - The run took us through a part of the wind tunnel in the back. I don't practice bricks, so the run is always painful until my body realizes that it isn't biking and gets used to running. I ran 8:20, 8:40, 7:30 to average 8:04 for the 5k.

Overall, I was able to nail the 1:17:00 goal that I had set for myself and posted what I believe is a personal best at 1:14:17. Even better, I was able to tie things up with Dexter, so we'll have break the tie at our mountain bike race in November. It is a day of victory and I'm celebrating.

Nice

 

[IvanKaramazov]

Ned -- That's a damn fine run. Good job.

Turkish --

 

[BassNBrew]

Makin' Tracks 5K Race Report:

20:42 (6:39/mile). 5th, 50-59 age group. 15th overall.

Great conditions - about 55 degrees, and a perfectly flat course through the neighborhood near my house. I didn't really feel "on" today, but ran a solid, rather steady race. A good friend of mine from church was running it also. He's a few years younger than me, and a bit faster (he regularly runs Boston). He sprinted out of the gates while I started more steadily, though still fast. I was close to catching him with a half-mile to go, but he passed friends that live along the route and noticeably picked up his pace ..and ended up beating me by ten seconds. Nobody was around me over the final two miles, so it was just me trailing my friend and fighting the mental demons of 'he's a faster runner than me.' I was preparing to battle him down the stretch until he surged. Crazy that 5 of the top 15 were 50+ (the other four were all 50-54). Too many fast old farts out there!

A goal coming in was to get my pace under 6:40, and I did that. With one more 5K in a month, I'd like to get down to 20:35, which was my fall time ten years ago.

mile 1: 6:35/mi, 164 HR

mile 2: 6:47/mi, 175 HR

mile 3: 6:39/mi, 179 HR

.1 mile: 6:11/mi, 182 HR

avg HR was 173.

Amazing result Tri-man. Color me very impressed.I was going to say that you're in Gru territory. Well I ran some age adjusted numbers and came up with the following.

Tri-man - 17:23

Gru - 18:58

On a mile track neither of you gets lapped by the world record holder.

We obvisiously have two runners on this board that I would consider elite.

 

[BassNBrew]

Tri-man - Great race and great, consistent pace.

PSL - Really enjoyed your biking story. Excellent job dropping those guys from your wheel.

Grue - Thanks for your post earlier indicating that even the mighty Grue has trouble at times. Knowing that it isn't always easy for someone at your level makes it easier to persevere when things feel rough during a run.

Workhorse - Sucks about your injury, but I'm glad to hear that the X-ray and MRI were clean.

Darrin - Good job sticking with it through the humidity.

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

After putting in a solid week of training and working on increasing my distance to get ready for the BC, I'm taking the day off so that I'm all set for my last triathlon of the year tomorrow. Dexter beat me by 43 seconds at our last one, so I'm going to let it all hang out and end the season on a high note.

Question for you guys: Do you ever run by feel or just do what seems to be fun, or do you pretty much always run based on a plan?

On my Thursday run, the weather was an excellent 55 degrees, so I felt like running fast (for me) instead of the 6 mile run that I had planned. I thought it would be more fun, so that is what I did.

Mile 1: Warmup half (8:00/mi) + working half (7:30/mi)

1 minute walking rest

Mile 2: Pushed myself for a 6:50/mi pace

2 minute walking rest

Mile 3: Ran hard, but was a bit tired from the first two miles, so I managed 7:25

3 minute walking rest

Mile 4: Ran hard, but again was tired. 7:27 pace.

1/2 mile really slow jog (13:57/mi)

Final 1/2 mile sprint: Put everything I had left into it, 6:24 pace.

It was fun to run quickly for a change, but I was wondering if it is recommended to do things like that and whether you guys, who have been running a lot longer than I have, do the same thing from time to time.

Congrats on evening the score. Great to read a tri report as the numbers have really thinned around here.

 

[BassNBrew]

Slacking this week agreed with me (or perhaps 60 degree temps did). 12 miles at 8:30/mile. Pace was like a metronome. Also nice to turn into Virginia and learn a new route.

One time that's it's really a nice thing to say...I told you so. May have to re-name you Speedygang. How much fun was it???

 

[BassNBrew]

Please, oh please, let me feel this good on race day (11/20). I demolished today's 16 with 12MP. I fell victim to the prime conditions this morning and pushed it harder than I should've, but know what? Screw it. That was seriously fun stuff.

It was 55 degrees and overcast skies. Nearly perfect aside from the breezy 10-20mph winds. I took the first 4 miles easy. I planned on starting the MP miles out at the bottom of the MP HR range (153-170) and letting my HR creep as the miles went on. I let my HR elevate quicker than I would've wanted, but I didn't care today. I was floating and couldn't resist. The last 3 took a little more work as I turned back home and went straight into the wind. I had so much left in the tank at the end I decided to unclip the leash and see what I could do for the last mile. Holy crap.

Miles 1-4: 141 @ 9:36

Miles 5-9: 160 @ 8:40

Miles 10-15: 168 @ 8:32

Mile 16: 184 @ 7:46

12mi avg: 166 @ 8:31

The last few miles my HR started to slip more, but I think it was mostly due to running into the wind. Unbelievable run today.

Awesome! Remind me of your marathon time goal?

4:00. I really have no idea what to shoot for after the blow up at the first marathon (4:42). Anything with a 3 in front of it and I'll be tickled pink.

You going to do it backwards to make it a challenge?You've come a long ways really fast.

 

[sho nuff]

Nice runs by all from what I have read...trying to catch up.

Was offline most of the weekend.

Hit up the Warrior Dash Saturday...ended up taking it easy most of the run hanging back with some friends (well, had to hang back early on as we were at the back of the wave at teh start and idiots started up front walking from the beginning...and walking 3-4 wide on a path that might be able to fit 7-8 people.

So, took a bit to get up to any speed anyway.

Had a good time, was hot by the time we ran (1:30, I did not pick that time)...but had fun.

And my hydration was off for the day as it was...just not my routine running day for sure.

After hanging back for the first mile or so, decided to open up a bit...made it through a few obstacles (one which sapped a bit of energy...the over/under).

Had a brief ankle scare going through the tire obstacle...but it was nothing.

But then sort of cruised along at an easy pace with one of the people I was running with.

Pretty good day, think I finished in about 40 minutes as we slowed up at one point to wait for another friend to try and finish close to us.

4 weeks til the half though, and I came out of this without killing an ankle or anything else.

Just a bit of sunburn from that and the Titans game yesterday.

 

[scoobygang]

Slacking this week agreed with me (or perhaps 60 degree temps did). 12 miles at 8:30/mile. Pace was like a metronome. Also nice to turn into Virginia and learn a new route.

One time that's it's really a nice thing to say...I told you so. May have to re-name you Speedygang. How much fun was it???

I have to admit that I'm pretty atypical. I wouldn't say that I "enjoy" even good runs. I'm happy to have done them. I enjoy feeling that I've made progress, and I like to be able to eat my weekend stew with no guilt, but I'm not one of those guys who gets a feeling of elation, joy, or peace while running. My wife claims to really enjoy long runs, and I always tell her she's nuts.Looking back at the stats on the Garmin site, it looks like my pace varied more than I thought. I ended up averaging 8:40 with a bigger postive split than I expected. While it didn't feel hard at the time, I was sore enough on Sunday to bag my scheduled soccer game and just take an active rest day (walking around the neighborhood) instead.

 

[sho nuff]

Ive found I now enjoy the long runs more than the speed work (where I used to enjoy that).

Part of it is probably timing as its always late Monday or Wednesday nights before I get started with speed work.

 

[BassNBrew]

Finally put together a Mt. Mitchell training plan last week. Week 1 in review.

Monday - off; crushed my off day.

Tuesday - 6 mi (planned); ran 6.5 in 1:04, huge struggle

Wed - off; great dove hunt in the evening followed by camping, grilling, and brews

Thur - off; nailed this off day too. really have this part down.

Fri - 1 hr run; 59:35 and 5.34 miles on the mtn trail.

Sat - 2 hr run; 1h50m, 8 mi on the trail again. didn't fuel well and crashed hard.

Sun - 1 hr run; 1h2m, 5 mi on the trail.

I'll being doing a lot of runs based on time, not miles. Some of the trails I'll be running are very technical and mountainous. The goal of many of the runs is time on my feet so 12-15 min miles will be fine. Ended up running 24.85 miles versus a budgeted 26 miles.

Week 2 schedule

Mon - 6 mile easy

Tue - 7 mile easy

Wed - rest or bike

Thur - 3.1 tempo

Fri - off

Sat/Sun - 1 hr one day and 2 hr the other

Trying to build up miles/time the first 7 weeks so I'll be on a schedule of 5 days running, one rest day, and a flex day (rest/bike). When I get into the meat of the plan, I'll have two rest days with one flex day.

 

[Ned]

Please, oh please, let me feel this good on race day (11/20). I demolished today's 16 with 12MP. I fell victim to the prime conditions this morning and pushed it harder than I should've, but know what? Screw it. That was seriously fun stuff.

It was 55 degrees and overcast skies. Nearly perfect aside from the breezy 10-20mph winds. I took the first 4 miles easy. I planned on starting the MP miles out at the bottom of the MP HR range (153-170) and letting my HR creep as the miles went on. I let my HR elevate quicker than I would've wanted, but I didn't care today. I was floating and couldn't resist. The last 3 took a little more work as I turned back home and went straight into the wind. I had so much left in the tank at the end I decided to unclip the leash and see what I could do for the last mile. Holy crap.

Miles 1-4: 141 @ 9:36

Miles 5-9: 160 @ 8:40

Miles 10-15: 168 @ 8:32

Mile 16: 184 @ 7:46

12mi avg: 166 @ 8:31

The last few miles my HR started to slip more, but I think it was mostly due to running into the wind. Unbelievable run today.

Awesome! Remind me of your marathon time goal?

4:00. I really have no idea what to shoot for after the blow up at the first marathon (4:42). Anything with a 3 in front of it and I'll be tickled pink.

You going to do it backwards to make it a challenge?You've come a long ways really fast.

Not quite. This 20+ distance is a big monkey on my back that I haven't been able to shake yet. It might be mental at this point, but it seems like the 15-16 range is where my cutoff has been. I need to prove to myself that I can run 26.2 without blowing up before I start thinking that these pace runs = race times.

 

[pmbrown_22]

Hey guys. Been awhile since I was able to post a run out here, but had one yesterday that I was extremely happy with. I went out and did 18 yestereday and averaged 8:18 per on my trek. I was doing really well until the last 2 miles. I have not run that long since last October and has me thinking that I could complete a mary with a few more long runs like that, but I think I am going to stick with my plan of only doing a half and trying to build for a strong spring mary and one final shot at Boston. I actually ran about 4 miles on a track and I am not sure how Ivan can run all of it on the track, but it was a nice break from the rollers around my area. I was able to just zone out and run which was pretty nice.

Who knows.

Lots of strong work in here. Ned I have been following your progress and it has been a great turnaround from when you first started. Some of you guys have really started off with a bang. Great to see that running has taken off as much as it has in the last couple of years. It is a great health benefit and in this day in age, any activity is good. Not enough of it going around though.

Onward and upward to the Chase.

Have a great day all.

 

[Ned]

Finally put together a Mt. Mitchell training plan last week. Week 1 in review.Monday - off; crushed my off day.Tuesday - 6 mi (planned); ran 6.5 in 1:04, huge struggleWed - off; great dove hunt in the evening followed by camping, grilling, and brewsThur - off; nailed this off day too. really have this part down.Fri - 1 hr run; 59:35 and 5.34 miles on the mtn trail.Sat - 2 hr run; 1h50m, 8 mi on the trail again. didn't fuel well and crashed hard.Sun - 1 hr run; 1h2m, 5 mi on the trail.I'll being doing a lot of runs based on time, not miles. Some of the trails I'll be running are very technical and mountainous. The goal of many of the runs is time on my feet so 12-15 min miles will be fine. Ended up running 24.85 miles versus a budgeted 26 miles.Week 2 scheduleMon - 6 mile easyTue - 7 mile easyWed - rest or bikeThur - 3.1 tempoFri - offSat/Sun - 1 hr one day and 2 hr the otherTrying to build up miles/time the first 7 weeks so I'll be on a schedule of 5 days running, one rest day, and a flex day (rest/bike). When I get into the meat of the plan, I'll have two rest days with one flex day.

I'm envious of your trail running. It will be fun following your training and races.

 

[gruecd]

Hey, guys. Crazy busy at work today, so just a quick fly-by to say that yesterday's pacing gig at Fox Cities was a blast. I led the 1:45 half marathon group, and it was a really rewarding experience. Had a pretty good-sized group with me (10-20 people), including a couple of very nice-looking ladies. The first mile was pretty crowded and therefore a little bit slow, but then we settled into 7:55ish pace, which allowed me to bank a little bit of time for the end, when I knew that people would start to fade a little bit. At mile 10-11, a couple of people were looking good, so I sent them ahead, and then I looped back a little bit to rally some of the stragglers. Official finishing time was 1:44:40.

Afterwards a lot of the people came up and thanked me and said that they couldn't have done it without me, which is obviously not true but really underscores the mental component of racing. I just ran next to them; they did all the work. In any case, definitely something I'll do again if it fits into my training schedule.

Just 2 weeks left to the goal marathon. Starting to get a little nervous and somewhat antsy with my mileage reduced during the taper. Just an easy 8-miler tonight.

Oh, and I'm officially on the entrants list for Boston 2012. I'll shoot for a course PR (sub-3:09:48), and then I'll take a couple-year break from Boston. Too many other spring marathons that I want to run.

 

[tri-man 47]

This 20+ distance is a big monkey on my back that I haven't been able to shake yet. It might be mental at this point, but it seems like the 15-16 range is where my cutoff has been. I need to prove to myself that I can run 26.2 without blowing up before I start thinking that these pace runs = race times.

Ned - I purposefully did a few 21-22 mile runs so that my accumulated time (at the slower training pace for those distances) was within range of my full marathon race time. That took the 20-mile monkey off of my back. Because you'd be running those training runs at a slower pace, you'd have a controlled HR and you'd probably feel like you could run even longer. Come race time, your HR will be a bit higher, but that recent strong run tells me you could likely run an 8:50-55 pace with a HR in the mid to high-150's for quite a while. If your HR is controlled, you'll do fine.

 

[Ned]

This 20+ distance is a big monkey on my back that I haven't been able to shake yet. It might be mental at this point, but it seems like the 15-16 range is where my cutoff has been. I need to prove to myself that I can run 26.2 without blowing up before I start thinking that these pace runs = race times.

Ned - I purposefully did a few 21-22 mile runs so that my accumulated time (at the slower training pace for those distances) was within range of my full marathon race time. That took the 20-mile monkey off of my back. Because you'd be running those training runs at a slower pace, you'd have a controlled HR and you'd probably feel like you could run even longer. Come race time, your HR will be a bit higher, but that recent strong run tells me you could likely run an 8:50-55 pace with a HR in the mid to high-150's for quite a while. If your HR is controlled, you'll do fine.

I'd be lying if I said I wasn't thinking big thoughts after yesterday's run. It's really exciting to have this sort of run, but it's just that. One run. If I run a 8:50-55 pace on 11/20, I will piss my pants in excitement at the finish. The thought of doing that gives me goosebumps.ETA: Good tip on the 21-22. I have 2 more 20s left. I may look to do one of them at 21-22 if conditions warrant. I'm still "looking up" at 26. I have lots of respect for this distance.

 

[sho nuff]

Hey, guys. Crazy busy at work today, so just a quick fly-by to say that yesterday's pacing gig at Fox Cities was a blast. I led the 1:45 half marathon group, and it was a really rewarding experience. Had a pretty good-sized group with me (10-20 people), including a couple of very nice-looking ladies. The first mile was pretty crowded and therefore a little bit slow, but then we settled into 7:55ish pace, which allowed me to bank a little bit of time for the end, when I knew that people would start to fade a little bit. At mile 10-11, a couple of people were looking good, so I sent them ahead, and then I looped back a little bit to rally some of the stragglers. Official finishing time was 1:44:40.Afterwards a lot of the people came up and thanked me and said that they couldn't have done it without me, which is obviously not true but really underscores the mental component of racing. I just ran next to them; they did all the work. In any case, definitely something I'll do again if it fits into my training schedule.Just 2 weeks left to the goal marathon. Starting to get a little nervous and somewhat antsy with my mileage reduced during the taper. Just an easy 8-miler tonight.Oh, and I'm officially on the entrants list for Boston 2012. I'll shoot for a course PR (sub-3:09:48), and then I'll take a couple-year break from Boston. Too many other spring marathons that I want to run.

How is that event?Thinking about doing it next year as a fun thing since I grew up there.

 

[wraith5]

This 20+ distance is a big monkey on my back that I haven't been able to shake yet. It might be mental at this point, but it seems like the 15-16 range is where my cutoff has been. I need to prove to myself that I can run 26.2 without blowing up before I start thinking that these pace runs = race times.

Ned - I purposefully did a few 21-22 mile runs so that my accumulated time (at the slower training pace for those distances) was within range of my full marathon race time. That took the 20-mile monkey off of my back. Because you'd be running those training runs at a slower pace, you'd have a controlled HR and you'd probably feel like you could run even longer. Come race time, your HR will be a bit higher, but that recent strong run tells me you could likely run an 8:50-55 pace with a HR in the mid to high-150's for quite a while. If your HR is controlled, you'll do fine.

I'd be lying if I said I wasn't thinking big thoughts after yesterday's run. It's really exciting to have this sort of run, but it's just that. One run. If I run a 8:50-55 pace on 11/20, I will piss my pants in excitement at the finish. The thought of doing that gives me goosebumps.ETA: Good tip on the 21-22. I have 2 more 20s left. I may look to do one of them at 21-22 if conditions warrant. I'm still "looking up" at 26. I have lots of respect for this distance.

In my last marathon training cycle, I did one 22 miler and I think it helped me a lot mentally. You are doing really really well this cycle, Ned! You should be feeling great about your progress.

 

[Sand]

On a completely different note - the 10k American record was shattered this weekend in Brussels.

I'm sure Grue was just off the screen and finished just a few short seconds back.

 

[wraith5]

Went out on Saturday morning for my first 13 mile run since May 15 (this summer just sucked for my training).

5 miles @ 9:15s (159 bpm)

4 miles @ 8:46s (167 bpm)

4 miles @ 9:07s (171 bpm)

9:04s overall. About what I wanted to hit (9:00s) before I decided to mimic you serious runners with the faster middle miles. I haven't done that before and wanted to give it a try. Had to work hard to maintain things towards the end and I was pretty wiped out when it was all over.

I hate having to build back up...

 

[BassNBrew]

On a completely different note - the 10k American record was shattered this weekend in Brussels.

I'm sure Grue was just off the screen and finished just a few short seconds back.

Those guys would be passing me almost once every two laps.

 

[BassNBrew]

Went out on Saturday morning for my first 13 mile run since May 15 (this summer just sucked for my training). 5 miles @ 9:15s (159 bpm) 4 miles @ 8:46s (167 bpm) 4 miles @ 9:07s (171 bpm) 9:04s overall. About what I wanted to hit (9:00s) before I decided to mimic you serious runners with the faster middle miles. I haven't done that before and wanted to give it a try. Had to work hard to maintain things towards the end and I was pretty wiped out when it was all over. I hate having to build back up...

Good to see you back Wraith.

 

[IvanKaramazov]

I had "one of those runs" today. It should have been an easy, pleasant 10-miler -- great weather, well-rested, etc. For some reason though I was stiff and sluggish right from the beginning, and it was a pain just to maintain LR pacing. It sucked and the Garmin stats don't look good, but at least it's over with and hopefully I'll bounce back.

 

[Polish Hammer]

Well, I did my first half yesterday (Philly RnR Half). I felt good throughout and didn't have to walk at all, finished OK and met my goal pace of 10:30. I think if I had been with a partner I could have pushed further though. I want to learn more about the HR training you guys talk about b/c mine was pretty much at 170 the whole way and I feel like I could have gone further with it. Either way, I was glad I finished (considering just over 2 years ago I couldn't run 1 mile at that pace) and am proud of it. Now I just want to get better!

 

[IvanKaramazov]

Nice going, Polish.

 

[wraith5]

Well, I did my first half yesterday (Philly RnR Half). I felt good throughout and didn't have to walk at all, finished OK and met my goal pace of 10:30. I think if I had been with a partner I could have pushed further though. I want to learn more about the HR training you guys talk about b/c mine was pretty much at 170 the whole way and I feel like I could have gone further with it. Either way, I was glad I finished (considering just over 2 years ago I couldn't run 1 mile at that pace) and am proud of it. Now I just want to get better!

Congratulations, and well done!

 

[scoobygang]

Nice job, Mr. Putski. 170 seems fairly high to me, (I don't know your age or other information). I don't think I could do over 3 miles at 170 (which is 90%+ of max for me).

 

[Sand]

Nice job, Mr. Putski. 170 seems fairly high to me, (I don't know your age or other information). I don't think I could do over 3 miles at 170 (which is 90%+ of max for me).

No telling without other information. (Nice run, BTW!). HR is a funny thing. In training if I hit 168-170 I'm in the suffering zone (my max HR is 188). In my half in February I had an average HR of 175 - 93% of max for 13.1 miles. Race day is just different.

 

[Ned]

Well, I did my first half yesterday (Philly RnR Half). I felt good throughout and didn't have to walk at all, finished OK and met my goal pace of 10:30. I think if I had been with a partner I could have pushed further though. I want to learn more about the HR training you guys talk about b/c mine was pretty much at 170 the whole way and I feel like I could have gone further with it. Either way, I was glad I finished (considering just over 2 years ago I couldn't run 1 mile at that pace) and am proud of it. Now I just want to get better!

Congrats! Stick around and train with us. There's a number of us jumping on that hocus pocus. The more the merrier.

 

[tri-man 47]

Polish - great job! You've come a lonnng way in two years!

turkishharem - excellent racing on the tri!! You and dexter should go the track and have a race-off to break the tie. Loser has to wear pbrown's funky tights at the Bourbon Chase.

gruecd - thanks for the race-pace report! I can easily envision that you'd be really good at pacing. You know your pacing well, and you'd make sure that everybody HTFU's. Funny to think about you looping back to corral the stragglers.

Wraith - Nice to see you getting it in gear! Pretty tough dragging that chiseled P90X body around the neighborhood, eh?

BnB ...thanks.

 

[Sand]

Serious question. I have had an issue where my shoe insoles in my last two shoes (Brooks) tend to move around when I am running. This tends to happen when my shoes get soaked (like today). Shoe goo to lock the down? These shoes aren't that old and certainly have life left in them.

 

[sho nuff]

Nice job polish...congrats on getting the first one out of the way.

Im 4 weeks away from mine.

5 miles tonight on the TM

1st at 10:28 HR 140

2nd at 9:13 HR 158

3rd at 9:13 HR 164

4th at 9:13 HR 167

5th at 10:25 HR 160

Felt good the whole way...amazing how much easier it is to run inside, not out in 80+ weather with walls to climb.

 

[wraith5]

Wraith - Nice to see you getting it in gear! Pretty tough dragging that chiseled P90X body around the neighborhood, eh?

Too much eating to acheive anything close to all that, but I really did like the P90X and will do another cycle Dec-Feb. In the meantime, it feels good to be getting some good runs in again!

 

[prosopis]

Way to go Polish

Grue turning around to get stragglers I bet that was pretty cool and a good feeling to help those folks along on their goal.

I went out to do a ten mile LT run. It was 99 degrees out I started falling apart about five miles in and I called it at 8 miles. It was just to hot and I was not feeling it.

I am moving into the scary part of this Pfitz plan.

keep the updates coming. I dont mention them all but I look forward to reading them. A lot of you in here keep me motivated.

 

[tri-man 47]

Miles 1-4: 141 @ 9:36Miles 5-9: 160 @ 8:40Miles 10-15: 168 @ 8:32Mile 16: 184 @ 7:4612mi avg: 166 @ 8:31The last few miles my HR started to slip more, but I think it was mostly due to running into the wind. Unbelievable run today.

I wouldn't necessarily try to blame it on the wind. I found in my two marathons that the HR just slid higher as the race proceeded. That's why a strong training base is needed ...so the body doesn't become as stressed late in the race (when it enters unknown territory).But what I wanted to say, as you speculate about times, is that I found my HR data to be rather linear. If that's true for you, too, then when I look at the above data, I conclude that you have a fair shot at an 8:50-55 pace because the HR should be in the 150's and manageable (before sliding higher). Continued training and tracking can (a) confirm the HR ranges, and (b) help to lower the HR for certain paces. Try to build some comparative data over the next several weeks. It will guide your race plan and give you confidence! Run the first several miles of the marathon in the right HR zone and I believe you'll be golden.

 

[gruecd]

Well, I did my first half yesterday (Philly RnR Half). I felt good throughout and didn't have to walk at all, finished OK and met my goal pace of 10:30. I think if I had been with a partner I could have pushed further though. I want to learn more about the HR training you guys talk about b/c mine was pretty much at 170 the whole way and I feel like I could have gone further with it. Either way, I was glad I finished (considering just over 2 years ago I couldn't run 1 mile at that pace) and am proud of it. Now I just want to get better!

Nice job, Hammer.My friend from HS was 10th female at 1:12:57. New PR for her!

 

[gruecd]

Hey, guys. Crazy busy at work today, so just a quick fly-by to say that yesterday's pacing gig at Fox Cities was a blast. I led the 1:45 half marathon group, and it was a really rewarding experience. Had a pretty good-sized group with me (10-20 people), including a couple of very nice-looking ladies. The first mile was pretty crowded and therefore a little bit slow, but then we settled into 7:55ish pace, which allowed me to bank a little bit of time for the end, when I knew that people would start to fade a little bit. At mile 10-11, a couple of people were looking good, so I sent them ahead, and then I looped back a little bit to rally some of the stragglers. Official finishing time was 1:44:40.Afterwards a lot of the people came up and thanked me and said that they couldn't have done it without me, which is obviously not true but really underscores the mental component of racing. I just ran next to them; they did all the work. In any case, definitely something I'll do again if it fits into my training schedule.Just 2 weeks left to the goal marathon. Starting to get a little nervous and somewhat antsy with my mileage reduced during the taper. Just an easy 8-miler tonight.Oh, and I'm officially on the entrants list for Boston 2012. I'll shoot for a course PR (sub-3:09:48), and then I'll take a couple-year break from Boston. Too many other spring marathons that I want to run.

How is that event?Thinking about doing it next year as a fun thing since I grew up there.

Boston? Meh. It's not bad.

 

[gruecd]

Hey, guys. Crazy busy at work today, so just a quick fly-by to say that yesterday's pacing gig at Fox Cities was a blast. I led the 1:45 half marathon group, and it was a really rewarding experience. Had a pretty good-sized group with me (10-20 people), including a couple of very nice-looking ladies. The first mile was pretty crowded and therefore a little bit slow, but then we settled into 7:55ish pace, which allowed me to bank a little bit of time for the end, when I knew that people would start to fade a little bit. At mile 10-11, a couple of people were looking good, so I sent them ahead, and then I looped back a little bit to rally some of the stragglers. Official finishing time was 1:44:40.Afterwards a lot of the people came up and thanked me and said that they couldn't have done it without me, which is obviously not true but really underscores the mental component of racing. I just ran next to them; they did all the work. In any case, definitely something I'll do again if it fits into my training schedule.Just 2 weeks left to the goal marathon. Starting to get a little nervous and somewhat antsy with my mileage reduced during the taper. Just an easy 8-miler tonight.Oh, and I'm officially on the entrants list for Boston 2012. I'll shoot for a course PR (sub-3:09:48), and then I'll take a couple-year break from Boston. Too many other spring marathons that I want to run.

How is that event?Thinking about doing it next year as a fun thing since I grew up there.

Boston? Meh. It's not bad.

Nah, seriously, Fox Cities is a very nice, little race. Very well organized, lots of volunteers, great community support, etc. I'd definitely recommend it.

 

[Ned]

Miles 1-4: 141 @ 9:36

Miles 5-9: 160 @ 8:40

Miles 10-15: 168 @ 8:32

Mile 16: 184 @ 7:46

12mi avg: 166 @ 8:31

The last few miles my HR started to slip more, but I think it was mostly due to running into the wind. Unbelievable run today.

I wouldn't necessarily try to blame it on the wind. I found in my two marathons that the HR just slid higher as the race proceeded. That's why a strong training base is needed ...so the body doesn't become as stressed late in the race (when it enters unknown territory).But what I wanted to say, as you speculate about times, is that I found my HR data to be rather linear. If that's true for you, too, then when I look at the above data, I conclude that you have a fair shot at an 8:50-55 pace because the HR should be in the 150's and manageable (before sliding higher). Continued training and tracking can (a) confirm the HR ranges, and (b) help to lower the HR for certain paces. Try to build some comparative data over the next several weeks. It will guide your race plan and give you confidence! Run the first several miles of the marathon in the right HR zone and I believe you'll be golden.

I agree that 8:50-55 should be in the low 150 range. I'm targeting that HR range at the beginning of the race. I haven't quite figured out how long to stick in that range before letting things go a bit. The other factor is the first half is a smidge hilly, but nothing bad. The second half is pancake flat. On your data collection point, I was thinking about this same thing last night and pulled up the 16 with 10 MP that I ran in cycle 1. I don't have the mile splits in front of me, but the overall stats are encouraging. Granted, the 16/10 was run in 71 degrees + 100% humidity.

8/21:

First 6 - 143 @ 9:55

Last 10 - 166 @ 8:46

9/18:

First 4: 141 @ 9:36

Last 12: 166 @ 8:31

I appreciate the coaching.

 

[The_Man]

Hey, guys,

I haven't been posting lately because I haven't had time for the shoutouts and I don't want to be one of those guys who only post about themselves. So if I can get amnesty for being MIA for the last few months, I'll get back in. Plus I've had some great runs lately that I want to brag about.

Grue - you are locked and loaded for this marathon. Weather is your only potential enemy now.

Wraith - great seeing you back.

Bourbon chasers - so jealous of you guys. But there's absolutely no way I could get down there, so I feel my decision to wimp out earlier rather than later has been validated.

Ned - Been very interested in your HR Chronicles. I'm no expert, but I do believe HR training is an incredibly effective way to train for a marathon - though part of that might be that people who pay close attention to their HR are probably more realistic about what they're going to be capable of sustaining for 26.2 on race day, so maybe what seems like effective training is also partly good planning.

As for me, I'm doing a modified Pfitz 18/55. There's just no way I can do things like a 14-mile midweek run. Work and family just don't allow the time. For example, if I ran 14 miles before work, I would be such a zombie in the office that I couldn't function. So my weekly mileage isn't quite up to the level where I want it to be, but I'm committed to getting out of the mid-30s rut I've been in and do 43 this week. Plus the quality of my recent runs is getting me fired up to train more.

Here comes the bragging part:

Friday, 5-mile tempo run: 8:40, 8:10, 7:12, 6:52, 6:36

Sunday, 16-mile long run: 8:35 pace overall (last three miles = 7:54, 7:44, 7:22)

Today, 7 miles with 5 at Half Marathon pace (8:44, 7:26, 7:18, 7:17, 6:58, 7:10, 8:16)

Still trying to figure out what Marathon I'm going to run in late Fall. I'm shooting toward the Rehoboth Beach Marathon on Dec. 10, but I know I probably won't be able to hit my new Boston qualifying time of 3:15. Even 3:20 would be a stretch goal for me at this point. So I'm wondering if I should just go ahead and run the Marathon that's practically in my neighborhood on Nov. 26. My time for that would probably be more like a 3:25 or 3:30, but would maybe put me on track to pursue a legit BQ attempt in the Spring. Just thinking out loud. If Rehoboth really isn't going to be a legit BQ try for me, I'm starting to think I'd be better off saving the time, travel, and expense and just do the local one as a "training" marathon.