Ran a 10k in June (5 Viewers)

[tri-man 47]

As I was updating the podium spreadsheet, I noticed that I'm the only one who's reached a podium in a division with more than 33 people in it. You guys purposely looking for small races so you can take home some hardware, or what?

And one could easily look at that list and remark that some folks are purposely looking solely at races of one type so they can be assured of taking home some hardware...

I for one welcome Sand, our cross-competing overlord.

 

[scoobygang]

I need a training partner to push myself. I figured out I've been going way to easy on myself. I was comparing notes with a friend of mine I'm running the St. Judes half with. He started running well after I started and he's running 9 min miles compared to my nearly 10 minute miles. Decided to go out yesterday and run 3 miles at nearly top speed (and not look at my garmin). Ended up at an 8:23 pace (while pushing a 30lb kid in a stroller). I was a little surprised but more or less pissed. I have a solid 2 months before my first of 2 halves. I need to step it up.

I'm not sure the faster pace in those training miles will really help you much. In my experience (which is admittedly spotty), short speed or hill work makes you faster. Trying to continuously push yourself in the run where you're accumlating miles just wears you down. If your top 5K speed is 8:23/mile, then sure maybe your race half marathon pace is around 9 min/mile, but that's not your training pace.I'd just add an interval sprint or hill workout once a week or 10 days.

 

[pigskinliquors]

Compression socks are awesome. When I ride an hour and a half in the morning, stand on my feet for 9 hours, then ride an hour and a half back, my feet feel a ton better at the end of the day. Like many things, I thought it was hooey at first, then tried it, and thought "well no ####, there's something to this."A couple months ago when I got my powermeter my normalized power was about 170 with an average HR of 160. Yeah, that's pretty out of shape. My commute home got cut in about half last night due to date night with the wife, but my normalized power over 12 miles was 381 with an average HR of 149. I'm still not fast, but I'm practically giddy.

Great HR for that much Power What is your max HR?

 

[SteelCurtain]

Did 5.3 hilly miles this morning at 8:55/mile pace. I couldn't find the HR monitor in the dark of the house and didn't want to wake up the family trying to find it upstairs in the bedrooms. So left it at home.

It was chilly this morning! Saw my breath and wore my gloves with shorts and t-shirt! Yippee!

My marathon forecast (11 days out) looks good. 56 degrees and sunny. Hope it stays that way.

I wanted to wish those Bourbon Chasers good luck this weekend. I assume many are traveling the next day or two and won't be on here over the weekend. Hopefully someone can provide us updates on the relays. And remember, what happens in Kentucky....doesn't actually stay in Kentucky, it gets posted in the FFA.

 

[sho nuff]

And remember, what happens in Kentucky....doesn't actually stay in Kentucky, it gets posted in the FFA.

Unless banjos are involved.

 

[proninja]

Compression socks are awesome. When I ride an hour and a half in the morning, stand on my feet for 9 hours, then ride an hour and a half back, my feet feel a ton better at the end of the day. Like many things, I thought it was hooey at first, then tried it, and thought "well no ####, there's something to this."A couple months ago when I got my powermeter my normalized power was about 170 with an average HR of 160. Yeah, that's pretty out of shape. My commute home got cut in about half last night due to date night with the wife, but my normalized power over 12 miles was 381 with an average HR of 149. I'm still not fast, but I'm practically giddy.

Great HR for that much Power What is your max HR?

I'm not entirely sure. 180 is about as high as I can get it without collapsing. I'm 32.

 

[jb1020]

I need a training partner to push myself. I figured out I've been going way to easy on myself. I was comparing notes with a friend of mine I'm running the St. Judes half with. He started running well after I started and he's running 9 min miles compared to my nearly 10 minute miles. Decided to go out yesterday and run 3 miles at nearly top speed (and not look at my garmin). Ended up at an 8:23 pace (while pushing a 30lb kid in a stroller). I was a little surprised but more or less pissed. I have a solid 2 months before my first of 2 halves. I need to step it up.

I'm not sure the faster pace in those training miles will really help you much. In my experience (which is admittedly spotty), short speed or hill work makes you faster. Trying to continuously push yourself in the run where you're accumlating miles just wears you down. If your top 5K speed is 8:23/mile, then sure maybe your race half marathon pace is around 9 min/mile, but that's not your training pace.I'd just add an interval sprint or hill workout once a week or 10 days.

I'm pretty sure I've just been dogging it for a while, been staying in a comfort zone I guess. I'm gonna push myself for the next month or so and see what happens. I think my 10 minute miles was just me being comfortable. I have time to see what kind of pace I can maintain in a 7-10 mile run over the next few months.

 

[pigskinliquors]

I'm not entirely sure. 180 is about as high as I can get it without collapsing. I'm 32.

That means you kept your HR well below 85% max during a hard workout = jb: Have you been running any sort of intervals during your training? If not, they are likely the easiest way to add some speed.Bourbon Chasers: Even if banjos are involved, I hope to hear details. Embellish them if you need to. Tri, keep a diary and take some pic's while there, as I'm afraid you are likely to forget much of what occurs.

 

[2Young2BBald]

Ned: Do not pass go, do not collect $200; go directly to the innerwebs and purchase some compression socks. They help a little bit during a run, but quite a bit in recovery if you can keep them on for a bit post run.

I bought 1 Zensa sleeve last year when I was having calf issues. I think you were the one that sold me on it (or maybe it was 2Y2BB). I'm contemplating getting a 2nd sleeve and just making it a post-run routine where I wear them for a couple of hrs.

Bought a pair of Sugoi Compression socks from a spokes-hottie and an expo a while back because she said they were "the most sleepable" of any compression gear. She was right, I hate running in them, but love wearing them after big events or workouts and do comfortably sleep in them. I also wear them on long drives and will have them on as I drive down to KY tomorrow.

 

[2Young2BBald]

As I was updating the podium spreadsheet, I noticed that I'm the only one who's reached a podium in a division with more than 33 people in it. You guys purposely looking for small races so you can take home some hardware, or what?

No, I'm looking for a division that takes REAL disadvantage in to consideration, like being 5'6, but one does not exist (like a farce of a division that rewards guys for merely being tall).

This never gets old!!

For the sake of the other 10 guys, it is probably a good thing BIG SUB-3 and I are in different vans this weekend.

 

[tri-man 47]

Bought a pair of Sugoi Compression socks from a spokes-hottie at an expo a while back because she said they were "the most sleepable" of any compression gear.

That's spokes-hottie talk for "let's try them out some night, shall we?" FAIL.Steel Curtain - great to hear about the forecast! Let's hope it holds. And yes, what happens in KY comes back to the FFA in full detail.

Liquors, don't worry. Either Darrin and I stay under control and note the antics of others, or we take a bourbon bender and our own hilarity ensues.

jb - I agree with the others that some intervals or hills would be good training. At 10 min/miles, you don't have a big or long leg rotation. You need to get them hips movin' more. The speed of intervals or the elongated reach and push from hills would help. You also might be a serious heel striker, and the hills would get you onto the balls of your feet. And don't get me started on lunges ...

---

4 miles this a.m. with 8 x 200m to work on fast striding. No timing, just focusing on the leg rotation.

 

[proninja]

I ran a mile this morning. First one in a long time. Holy hell it sucked. Hoping it gets a little easier.

 

[scoobygang]

With pacing, I find it's almost entirely mental/technique with me. I have to physically concentrate on not striking with my heel and doing the "marathon shuffle." Neither my heart rate or my cadence really changes much between an 8 minute mile and a nine minute mile. But my mechanics clearly do. The best long run I've had in months, I started out doing a nine minute mile before a guy passed me. I noticed that his cadence was actually slower than mine. He was just bouncing easily on the balls of his feet. I matched his stride from behind (I wonder if he thought it was creepy) and was able to bang out four 7:40 miles with absolutely no change in effort (in fact, probably less effort). Then our paths diverged and I had to kind of struggle to find that stride on my own. I was still faster, but less consistent. In the same way, I'm much faster on a treadmill because I either find those more efficient mechanics or I have to kill myself with turnover to maintain the speed.

 

[Monsieur Meursault]

Could someone please explain the HR thing to me?

I do not run a quick enough pace for HR to be of concern to me, but I've always wondered why/what monitoring your HR does for you.

 

[2Young2BBald]

Bought a pair of Sugoi Compression socks from a spokes-hottie at an expo a while back because she said they were "the most sleepable" of any compression gear.

That's spokes-hottie talk for "let's try them out some night, shall we?" FAIL.4 miles this a.m. with 8 x 200m to work on fast striding. No timing, just focusing on the leg rotation.

Your assuming wrongly that I have not "performed" in compression gear Nice taper by the way, show off.

 

[Sand]

Compression socks are awesome. When I ride an hour and a half in the morning, stand on my feet for 9 hours, then ride an hour and a half back, my feet feel a ton better at the end of the day. Like many things, I thought it was hooey at first, then tried it, and thought "well no ####, there's something to this."A couple months ago when I got my powermeter my normalized power was about 170 with an average HR of 160. Yeah, that's pretty out of shape. My commute home got cut in about half last night due to date night with the wife, but my normalized power over 12 miles was 381 with an average HR of 149. I'm still not fast, but I'm practically giddy.

You sure that thing was zeroed out right? 380w is about 28mph average. That puts you in upper Cat 1 category.

 

[Ned]

Could someone please explain the HR thing to me?

I do not run a quick enough pace for HR to be of concern to me, but I've always wondered why/what monitoring your HR does for you.

There's a ton out there on HR training (I think I've become the #1 fan), but here's a good start.

 

[Sand]

And yes, what happens in KY comes back to the FFA in full detail.

First KY story. Waiting on Darrin now to get here. I went for a lunchtime run from the office and on the way back saw a guy who fits Darrin's description run out from the road I'm on and go the other way. Now I'm figuring I missed him and he ran out after me (the guard at the office knew where I went and nobody ever runs down the road I work on). So I take off and this guy - until he ducks into an office building down the road. Darrin is still 2 hours out.

 

[proninja]

Compression socks are awesome. When I ride an hour and a half in the morning, stand on my feet for 9 hours, then ride an hour and a half back, my feet feel a ton better at the end of the day. Like many things, I thought it was hooey at first, then tried it, and thought "well no ####, there's something to this."

A couple months ago when I got my powermeter my normalized power was about 170 with an average HR of 160. Yeah, that's pretty out of shape.

My commute home got cut in about half last night due to date night with the wife, but my normalized power over 12 miles was 381 with an average HR of 149. I'm still not fast, but I'm practically giddy.

You sure that thing was zeroed out right? 380w is about 28mph average. That puts you in upper Cat 1 category.

No. I'm not. I told that to a co-worker and his response was "no you didn't."Then I did some research on training peaks and looked at this - and I'm not 30 watts shy of a pro on his TT. Not at all. Not even close, and this doesn't upset me at all.

Well, at least now I have some sort of frame of reference with this power thing

 

[pigskinliquors]

Your assuming wrongly that I have not "performed" in compression gear

I've done the same proninja: the first part of your name suggests you might actually be "pro." Sucks that your meter is busted, as that workout would have been amazing!!

 

[2Young2BBald]

Your assuming wrongly that I have not "performed" in compression gear

I've done the same

Along with the HRM, Garmin and uploaded the data to Garmin Connect for full analysis? Or was this just me

 

[proninja]

Your assuming wrongly that I have not "performed" in compression gear

I've done the same proninja: the first part of your name suggests you might actually be "pro." Sucks that your meter is busted, as that workout would have been amazing!!

Yeah, but I rode my bike, which is good. So there's that. I am definitely not pro. Not at all.

 

[IvanKaramazov]

I did five easy recovery miles today. It occurred to me that I can't even remember the last time I was on a treadmill. Probably not since July and definitely not since school started. I've been unbelievably fortunate with weather on running days -- no huge windstorms, no rain, etc.

 

[sho nuff]

Your assuming wrongly that I have not "performed" in compression gear

I've done the same

Along with the HRM, Garmin and uploaded the data to Garmin Connect for full analysis? Or was this just me

Pretty sure if I hit up the wife while wearing the garmin and HRM she would roll over (then again, thats not totally a bad thing sometimes )

 

[tri-man 47]

Your assuming wrongly that I have not "performed" in compression gear

I've done the same

Along with the HRM, Garmin and uploaded the data to Garmin Connect for full analysis? Or was this just me

 

[Ned]

Your assuming wrongly that I have not "performed" in compression gear

I've done the same

Along with the HRM, Garmin and uploaded the data to Garmin Connect for full analysis? Or was this just me

To top it off, did you set a quick workout and have alerts for HR Zones?beeeeeeep HR too high!

 

[pigskinliquors]

Your assuming wrongly that I have not "performed" in compression gear

I've done the same

Along with the HRM, Garmin and uploaded the data to Garmin Connect for full analysis? Or was this just me

Crap I wish I'd have thought of that prior to letting the most recent girlfriend know that it wasn't her, it was me. She liked to use the secs as a workout, and was also a HR monitor fan. We could have both used them at the same time, to see what we were actually getting out of it. The newer girls that I'm seeing won't likely be into it

 

[pigskinliquors]

Your assuming wrongly that I have not "performed" in compression gear

I've done the same

Along with the HRM, Garmin and uploaded the data to Garmin Connect for full analysis? Or was this just me

To top it off, did you set a quick workout and have alerts for HR Zones?beeeeeeep HR too high!

It would also be awesome if they could put a version out that instead of the running partner, they'd have secs partners that you'd have to keep up with!!

 

[sho nuff]

Your assuming wrongly that I have not "performed" in compression gear

I've done the same

Along with the HRM, Garmin and uploaded the data to Garmin Connect for full analysis? Or was this just me

Crap I wish I'd have thought of that prior to letting the most recent girlfriend know that it wasn't her, it was me. She liked to use the secs as a workout, and was also a HR monitor fan. We could have both used them at the same time, to see what we were actually getting out of it. The newer girls that I'm seeing won't likely be into it

The new craze in amateur pron...HRM secs.

 

[2Young2BBald]

Your assuming wrongly that I have not "performed" in compression gear

I've done the same

Along with the HRM, Garmin and uploaded the data to Garmin Connect for full analysis? Or was this just me

Crap I wish I'd have thought of that prior to letting the most recent girlfriend know that it wasn't her, it was me. She liked to use the secs as a workout, and was also a HR monitor fan. We could have both used them at the same time, to see what we were actually getting out of it. The newer girls that I'm seeing won't likely be into it

My data was kind of like my running. My pacing was all over the place and in the end I was disappointed with my stamina.............

 

[pigskinliquors]

Your assuming wrongly that I have not "performed" in compression gear

I've done the same

Along with the HRM, Garmin and uploaded the data to Garmin Connect for full analysis? Or was this just me

Crap I wish I'd have thought of that prior to letting the most recent girlfriend know that it wasn't her, it was me. She liked to use the secs as a workout, and was also a HR monitor fan. We could have both used them at the same time, to see what we were actually getting out of it. The newer girls that I'm seeing won't likely be into it

The new craze in amateur pron...HRM secs.

Huh. Who'd have thunk that it already exists as a phenomenon [linky]:

Sex and the Heart Rate Monitor. In my book, The Heart Rate Monitor GUIDEBOOK, I dedicate a complete chapter to using a heart rate monitor during intimate moments. It might surprise you the differences in the male and female response during sexual activity (the books is available through www.heartzones.com). You can read about sex and the heart rate monitor or alternatively, use your heart rate monitor in a new way, with your partner and do your own research.

And, I don’t need to know your results on this new way of using your monitor. I already know.

There's also an app for that!

 

[gruecd]

My race photos are up. Awesome.

Hoping to knock out a race report this weekend. Wanna get my thoughts down on paper while they're still fresh in my mind!

 

[BassNBrew]

Compression socks are awesome. When I ride an hour and a half in the morning, stand on my feet for 9 hours, then ride an hour and a half back, my feet feel a ton better at the end of the day. Like many things, I thought it was hooey at first, then tried it, and thought "well no ####, there's something to this."A couple months ago when I got my powermeter my normalized power was about 170 with an average HR of 160. Yeah, that's pretty out of shape. My commute home got cut in about half last night due to date night with the wife, but my normalized power over 12 miles was 381 with an average HR of 149. I'm still not fast, but I'm practically giddy.

You sure that thing was zeroed out right? 380w is about 28mph average. That puts you in upper Cat 1 category.

Factor in his moderate HR and that puts him squarely in the pro category.Get that thing fixed ninja, it's a great tool when working correctly.

 

[BassNBrew]

Could someone please explain the HR thing to me?I do not run a quick enough pace for HR to be of concern to me, but I've always wondered why/what monitoring your HR does for you.

1. HR is a more accurate reflection of the effort you are expending. Weather, hills, fatigue will impact your pace.2. HR will show what type of fuel your body is burning. You can only go so far at a high HR before your glycogen stores are depleted.3. You can use HR zone training to teach your body to use fat a fuel source and become more efficient.4. In a race setting you can use HR to guide your pace at an optimum level. For me when I'm doing anything over an hour, if I exceed 167 there will be a price to pay down the road.Gru has a link to a great HR article.

 

[BassNBrew]

Finally had a good run tonite. Knocked out 9 miles at an 8:59 pace. Tossed down a gel at the 5 mile mark and 5-10 minutes later it seemed like someone added race fuel to the tank. It was finally cool enough not to have to lug around any water. Hopefully I can leave the bouncing annoying belt/bottle at home more often.

 

[proninja]

Compression socks are awesome. When I ride an hour and a half in the morning, stand on my feet for 9 hours, then ride an hour and a half back, my feet feel a ton better at the end of the day. Like many things, I thought it was hooey at first, then tried it, and thought "well no ####, there's something to this."A couple months ago when I got my powermeter my normalized power was about 170 with an average HR of 160. Yeah, that's pretty out of shape. My commute home got cut in about half last night due to date night with the wife, but my normalized power over 12 miles was 381 with an average HR of 149. I'm still not fast, but I'm practically giddy.

You sure that thing was zeroed out right? 380w is about 28mph average. That puts you in upper Cat 1 category.

Factor in his moderate HR and that puts him squarely in the pro category.Get that thing fixed ninja, it's a great tool when working correctly.

Let me slink back to my hole now

 

[Prince Myshkin]

one more ky weather report....

you guys couldn't pick a better weekend to come this way. mid 70's and no humidity for highs, 50's for lows. absolutely not a cloud in the sky and supposed to stay that way through sunday.

i was smiling all through my run yesterday just because i was glad to be outside on such a beautiful day and it might have been even better today!

 

[Dexter]

Haven't check in for a while.

Tri season is finished for me now I'm 100% focused on The Iceman Cometh in November... well maybe not 100% I do have a little race this weekend called the Bourbon Chase with a bunch of losers I don't know.

I shed about 20lbs over the summer hopefully I keep it off this winter. That being said I'm still around the 215-220 mark.

 

[tri-man 47]

My data was kind of like my running. My pacing was all over the place and in the end I was disappointed with my stamina.............

You need to do more interval work or ..wait for it ..lunges.

 

[sho nuff]

5 miles on the treadmill tonight so I could watch baseball... glad I did not have the HRM on...would hate to see what was going on when Roberts hit the slam...

Actually, would have liked to see the data...just never felt this run but gutted through hit...

Think Im just a bit tired, need to get more sleep.

Definitely am capping my nights for the next week and a half before the race.

 

[prosopis]

5 miles on the treadmill tonight so I could watch baseball... glad I did not have the HRM on...would hate to see what was going on when Roberts hit the slam...Actually, would have liked to see the data...just never felt this run but gutted through hit...Think Im just a bit tired, need to get more sleep.Definitely am capping my nights for the next week and a half before the race.

My HR went up when he hit the slam. I was cheering my assssssss off. I really want Kennedy to get another shot in Mil.

 

[prosopis]

I got 11.5 miles in today. It was a little cooler at 87.

 

[BassNBrew]

I got 11.5 miles in today. It was a little cooler at 87.

If the weather cooperates I'm wagering on a sub 2:02 half mary for you this weekend.

 

[Ned]

BnB - Nice job on the 9. I love that feeling when you get a jolt of energy from taking a gel.

Prosopis - Did you wear gloves? That sounds chilly, in comparison.

Dexter - HUGE FAN. I'm late to the Dexter party, but wow what a show. Me and the wife are currently on season 5. Congrats on shedding the 20lbs!!

Bourbon guys - GOOD LUCK!

_______________

On my end I had a 12mi MLR last night that went pretty well. I definitely started to feel the cumulative effects of the past few days. I realized part way thru last night that the past 3 runs have totaled 42 miles. I started to feel some soreness in the quads on the last few miles, but it didn't really affect pacing at all. Overall, it was a really solid run. 151 @ 9:24

These next few days are going to be hectic. I'm off for some hunting and need to squeak in about 30mi worth of running while trying to stay scent free (deer hunting). Plus I'm moving my BIL's mom into a new house this weekend too. Oh and the kids have a bowling bday party to go to.

 

[tri-man 47]

T-15 minutes until gruecd and Wraith pick me up for the ride to KY! :giddy:

Ned, I'll get you that HR data after I return.

 

[BassNBrew]

T-15 minutes until gruecd and Wraith pick me up for the ride to KY! :giddy:Ned, I'll get you that HR data after I return.

Good luck to the Chase crew. Have fun and represent.

 

[pigskinliquors]

FWIW: I got into work today and was really pissed off that I'm not at the Chase. After a couple calls, I could possibly make it up there to see them finish. My ex says she'll watch the kids for me if needed, and my TA will likely need to take over my class on Monday morning. Flights suck = I'll have to drive my car or motorcycle. I sense a road trip!!!!!!

BnB: Sweet run! You up for a road trip?!!

Dexter: Way to shed the pounds

_______________________

My update:

I used the elliptical last night at the Rec Center I pay dues to, but normally don't go to. I learned that I need to change that. I chose the elliptical (out of a good 20 of them) that was best positioned right in front of the chick machines (abductors!). I had Sports Center in front of me on the TV, but didn't see any of it over the continuous view of coeds strengthening their inner and outer thighs. WOW! It was 45 minutes of fantastic viewing pleasure.

This morning I got in a nice 22 mile ride at 20.4. HR was way down for almost all of it.

 

[pigskinliquors]

It's confirmed. Road trip is on. Looks like a 993 mile trip to get there. I'll be leaving at noon'ish tomorrow to start the 16.5 hour drive. I'm expecting to get to approx. Memphis the first night (roughly 9:45 of driving) then getting up fairly early to finish the commute to Lexington on Saturday. The Chasers are supposed to be at the finish line around 5 pm. If the true Grue shows up, a lot of that time will be knocked off = I'll need to make sure I'm there quite a bit earlier. After a good night of boozin' with the Chasers I'm going to have to get back on the road to TX likely early in the morning to get back home in time to get my kiddos. Should be interesting!

Anyone up for making the trip up for the post party?!

 

[BassNBrew]

It's confirmed. Road trip is on. Looks like a 993 mile trip to get there. I'll be leaving at noon'ish tomorrow to start the 16.5 hour drive. I'm expecting to get to approx. Memphis the first night (roughly 9:45 of driving) then getting up fairly early to finish the commute to Lexington on Saturday. The Chasers are supposed to be at the finish line around 5 pm. If the true Grue shows up, a lot of that time will be knocked off = I'll need to make sure I'm there quite a bit earlier. After a good night of boozin' with the Chasers I'm going to have to get back on the road to TX likely early in the morning to get back home in time to get my kiddos. Should be interesting!Anyone up for making the trip up for the post party?!

I'd confirm that there is a post party and that most everyone isn't leaving town or calling it an early night to leave early the next day.Have fun in Kentucky. That's one heck of a road trip. I live in NC and can get to Nebreska, Northern WI, Boston, Canada, or the Keys in under 993 miles.

 

[BassNBrew]

3.1 mi tempo run tonite

9-19 - 26:57, 148 hr

9-22 - 25:38, 158 hr

10-6 - 24:42, 156 hr

Miles 2 and 3 were at 8:11, 156 hr compared to miles 8 and 9 last nite at 8:28, 151 hr. Besides bumping up habenaro sauce, I was probably a little tired and just not digging as deep as I could have.

Regardless, good to see improvement. My pr late winter was 23:04. Based on my weight alone, I should able to hit 21:12 in 2112.