Ran a 10k in June (5 Viewers)

[pmbrown_22]

Good workouts guys. I wish that I had more time to swim. I have loved the little that I have done, but can not do it consistantly enough to get serious with it.

If I go to a more lower running regimen, then I may swim more to counter that fact, but I have not decided what I am going to do yet after this marathon. A lot may depend on the results.

Went out today for my final test run for Sunday's race, 7 miles with 2 @ MP. It was hot. Pushing 80 and pretty humid. I did pretty well my 2 MP miles which ended up being the first 2 that I ran because I was Sanding without realizing it, but after that I was alright. It just seemed to hit me really quickly how hot I was after about 4 miles. I finished, but I think overall it was good for me to run in the heat because it may get this hot on Sunday. Hopefully I am over and done with the race before the heat sets in, but at least I am a little used to it if it happens.

Have a great day all.

 

[jb1020]

I know its been said a thousand times here, but stretching is important.

 

[sports_fan]

Holy crap

 

[benson_will_lead_the_way]

Holy crap

Wow, I can't believe that happened. Glad he held it together.

 

[prosopis]

Sand- Any recommendations for a site regarding swimming? I would like to start swimming for fitness but I really dont know how. I am a self taught swimmer and I dont know anything about breathing or strokes etc....

I tried last week and it did not go well. Gym has a nice lap pool.

As far as a paid product people really seem to get a lot out of Total Immersion. For just a site to peruse to read up, try swimsmooth.com. They have an "ideal swimmer" animation that is pretty good.

I've recently discovered Effortless Swimming on Facebook. Every few days they'll post extended versions of their paid products. I know PSL was a Total Immersion proponent too. Personally, I didn't like it. Like Tri-Man mentioned, be prepared for a bit of a long learning curve and some frustration. I taught myself to swim in 2008. I went from zero technique to doing a sprint tri in less than 90 days. If you employ the same mindset that got you through the marathon, you can pick this up too. I could rec/save my life swim when I started, but was like you in that the first few times I tried to swim lengths, I was dying after a couple. Two things helped to get me there, quick. I asked lots of questions and, watched YouTube videos right before going to the pool and then emulated what I saw. After a couple of miserable weeks, I asked a guy swimming in my lane, who obviously new what he was doing for some advice. First thing he told me was to slow down to go faster. For you, try this: instead of trying to get end to end as fast as possible, do it as slow as it will keep you above water. You'll be surprised, as your technique improves, how easy you can get across the pool. Second, learn to turn your shoulders and hips ASAP. The guy who I spoke with pointed out that I was a barge and not a boat pushing my shoulders against the water versus cutting though it like a sailboat. Of everything I do workout-wise, I most look forward to my swims.

Thanks for the advice. I will be trying again tomorrow or Friday.

 

[prosopis]

I tried swimming a few weeks ago. I was tired and my heart was racing after 2 small laps

Swimming is weird. You start of unable to do anything and improve quickly.I highly recommend getting this book: Total Immersion. It will tell you all about how to swim efficiently.

Just reserved it from the library.

 

[prosopis]

Holy crap

Loved that he still won.

 

[Ned]

Holy crap

Wow, I can't believe that happened. Glad he held it together.

"He's got 2 kicks in him"

 

[Sand]

Holy crap

Wow, I can't believe that happened. Glad he held it together.

"He's got 2 kicks in him"

Those announcers are freakin' awesome. This is them last year announcing Solinsky's 10k sub-27 run. Sorry for the music - I can't find the dry one.

 

[Ned]

Holy crap

Wow, I can't believe that happened. Glad he held it together.

"He's got 2 kicks in him"

Those announcers are freakin' awesome. This is them last year announcing Solinsky's 10k sub-27 run. Sorry for the music - I can't find the dry one.

Wow. Even thru the crappy music I still got chills at the end.

 

[benson_will_lead_the_way]

Holy crap

Wow, I can't believe that happened. Glad he held it together.

"He's got 2 kicks in him"

Those announcers are freakin' awesome. This is them last year announcing Solinsky's 10k sub-27 run. Sorry for the music - I can't find the dry one.

Wow. Even thru the crappy music I still got chills at the end.

Those announcers are amazing

 

[sho nuff]

Holy crap

Wow, I can't believe that happened. Glad he held it together.

"He's got 2 kicks in him"

Those announcers are freakin' awesome. This is them last year announcing Solinsky's 10k sub-27 run. Sorry for the music - I can't find the dry one.

HFS...that is awesome.

 

[pigskinliquors]

Holy crap

Wow, I can't believe that happened. Glad he held it together.

"He's got 2 kicks in him"

Those announcers are freakin' awesome. This is them last year announcing Solinsky's 10k sub-27 run. Sorry for the music - I can't find the dry one.

RE: video #1 Holy Bajoley!RE: video #2 = Go BAJERS!!!

______________________________

My Update:

I went to the Rec Center last night to get my boring-### planned 70 minute elliptical workout in, and had to park a ways away, near the outdoor pool. Yesterday was "dead day" (= day between last classes and exams) and there was a crapload of coeds by the pool. I thought about 2Young's comment about me not swimming (and more importantly wanting to get closer to the coeds), and thought, "damn, if only I had my suit/goggles here." I hesitated and quickly remembered that I usually store my swimming stuff in my trunk. I checked and WooHoo it was in there. Knowing the copious amount of crap I ate for lunch, I knew I needed to burn some calories so I started with 50 minutes on the elliptical and then changed and went to the pool.

My first 50 took a TON of energy, but I was shocked to see it clocked at :45 (much faster than I thought!). I rested a good minute then did the following (like a I recorded all on my phone):

100 @ 1:44

100 @ 1:41

150 @ 2:39

200 @ 3:42

150 @ 2:45

100 @ 1:49

100 @ 1:46

50 @ :49

I was ecstatic with my times, and did not push any of my laps, but I only did 1,000 total yards, and was spent after it. I have a long ways to go!!

I did my Ab Ripper once I got home, and got food on the table for my girls.

 

[tri-man 47]

I tried swimming a few weeks ago. I was tired and my heart was racing after 2 small laps

Swimming is weird. You start of unable to do anything and improve quickly.I highly recommend getting this book: Total Immersion. It will tell you all about how to swim efficiently.

Just reserved it from the library.

Prosopis - just remember that swim training is very different than run training. It's perfectly fine, and even expected, that you swim short segments. I had the same tendency as 2Young of often going long lengths to convince myself I had that endurance. But especially to learn good technique - shorter is better. (And swimming is all about technique.) Do a lap, or even just one length. Stop. Think about what you did. Think about what you need to do. Go again, then stop and think again. Constantly evaluate your stroke. Hand entry ...reach ...body rotation ...hip movement ...smooth head turn ...easy kick. You could even just push off the wall, hands extended and locked together in front of you, and do a few kicks just to get that feel of swimming 'long.' Then walk back and repeat. Maybe do it with a bit of hip swivel. Give it time, and the pieces will come together - and it's a wonderful feeling when they do!

 

[gruecd]

"He's got 2 kicks in him"

Dude had to be DYING at the end. Holy crap.

 

[gruecd]

This is them last year announcing Solinsky's 10k sub-27 run. Sorry for the music - I can't find the dry one.

My favorite thing about Solinsky (besides him being a Wisconsin guy) is that he's 6'1", 160 (3 inches shorter and 45-50 pounds lighter than me), and people talk about him like he's a ####### giant. For the record, he's the first man over 6 feet and over 141 pounds to break the 27-minute barrier in the 10K.

 

[gruecd]

"He's got 2 kicks in him"

Dude had to be DYING at the end. Holy crap.

You'd think he would've realized his mistake when he ran a 12:05 5K, breaking the current WR by almost 30 seconds...."Oh, I just ran low 12...uh, oh...."

 

[Ned]

"He's got 2 kicks in him"

Dude had to be DYING at the end. Holy crap.

You'd think he would've realized his mistake when he ran a 12:05 5K, breaking the current WR by almost 30 seconds...."Oh, I just ran low 12...uh, oh...."

:X

 

[2Young2BBald]

This is them last year announcing Solinsky's 10k sub-27 run. Sorry for the music - I can't find the dry one.

My favorite thing about Solinsky (besides him being a Wisconsin guy) is that he's 6'1", 160 (3 inches shorter and 45-50 pounds lighter than me), and people talk about him like he's a ####### giant. For the record, he's the first man over 6 feet and over 141 pounds to break the 27-minute barrier in the 10K.

Too bad he is too skinny to be a Clydesdale (I sense you were baiting me with the above post).

 

[benson_will_lead_the_way]

This is them last year announcing Solinsky's 10k sub-27 run. Sorry for the music - I can't find the dry one.

My favorite thing about Solinsky (besides him being a Wisconsin guy) is that he's 6'1", 160 (3 inches shorter and 45-50 pounds lighter than me), and people talk about him like he's a ####### giant. For the record, he's the first man over 6 feet and over 141 pounds to break the 27-minute barrier in the 10K.

Nothing wrong with reppin Wisconsin Gruecd.What's new with you? Sorry I haven't looked in this thread post-boston.

 

[benson_will_lead_the_way]

My buddy(personal trainer and all american runner) has been setting me up with my training regiment.

I'm now looking at doing 2 speed workouts(1 speed speed, the other a stamina) and then 1-2 recovery runs a week.

Anyone have experience with this?

I'm currently at about 15 miles a week with one speed workout a week.

I'm about two weeks out from my 5K. Right now my goal is 19:05.

 

[tri-man 47]

My buddy(personal trainer and all american runner) has been setting me up with my training regiment.

I'm now looking at doing 2 speed workouts(1 speed speed, the other a stamina) and then 1-2 recovery runs a week.

Anyone have experience with this?

I'm currently at about 15 miles a week with one speed workout a week.

I'm about two weeks out from my 5K. Right now my goal is 19:05 18:59.

Fixed. Can you add some distance and make one of the recovery runs longer (e.g., 8 or 9 miles ...about 80 minutes)? I'd be interested in hearing the plan for your speed/stamina run. Would that be longer (mile?) repeats? Or a longer pace run? You definitely have some speed, given your interval times (despite the long recoveries ). It's surprising that your weekly mileage is relatively low!

 

[Ned]

My buddy(personal trainer and all american runner) has been setting me up with my training regiment.

I'm now looking at doing 2 speed workouts(1 speed speed, the other a stamina) and then 1-2 recovery runs a week.

Anyone have experience with this?

I'm currently at about 15 miles a week with one speed workout a week.

I'm about two weeks out from my 5K. Right now my goal is 19:05 18:59.

Fixed. Can you add some distance and make one of the recovery runs longer (e.g., 8 or 9 miles ...about 80 minutes)? I'd be interested in hearing the plan for your speed/stamina run. Would that be longer (mile?) repeats? Or a longer pace run? You definitely have some speed, given your interval times (despite the long recoveries ). It's surprising that your weekly mileage is relatively low!

I find it interesting that he wouldn't prescribe any endurance work. That's a major gap, IMO.

 

[benson_will_lead_the_way]

My buddy(personal trainer and all american runner) has been setting me up with my training regiment.

I'm now looking at doing 2 speed workouts(1 speed speed, the other a stamina) and then 1-2 recovery runs a week.

Anyone have experience with this?

I'm currently at about 15 miles a week with one speed workout a week.

I'm about two weeks out from my 5K. Right now my goal is 19:05 18:59.

Fixed. Can you add some distance and make one of the recovery runs longer (e.g., 8 or 9 miles ...about 80 minutes)? I'd be interested in hearing the plan for your speed/stamina run. Would that be longer (mile?) repeats? Or a longer pace run? You definitely have some speed, given your interval times (despite the long recoveries ). It's surprising that your weekly mileage is relatively low!

I find it interesting that he wouldn't prescribe any endurance work. That's a major gap, IMO.

My mileage is low because over the years i've continually become injured. Shin splints...then stress fractures...rest for a few months..rinse repeat But so far so good. Shins are a bit sore, but i've never done recovery runs before...stretched so much...iced...warm up/cool downs...I've really become a runner I feel.

I think the endurance work is lacking because the goal is a 5K right now.

The only mile repeat I had was a couple of weeks back. I went 6:03, 6:00, 5:53 if I remember right.

Thanks for all of your help, it's very much appreciated guys.

 

[Ned]

My buddy(personal trainer and all american runner) has been setting me up with my training regiment.

I'm now looking at doing 2 speed workouts(1 speed speed, the other a stamina) and then 1-2 recovery runs a week.

Anyone have experience with this?

I'm currently at about 15 miles a week with one speed workout a week.

I'm about two weeks out from my 5K. Right now my goal is 19:05 18:59.

Fixed. Can you add some distance and make one of the recovery runs longer (e.g., 8 or 9 miles ...about 80 minutes)? I'd be interested in hearing the plan for your speed/stamina run. Would that be longer (mile?) repeats? Or a longer pace run? You definitely have some speed, given your interval times (despite the long recoveries ). It's surprising that your weekly mileage is relatively low!

I find it interesting that he wouldn't prescribe any endurance work. That's a major gap, IMO.

My mileage is low because over the years i've continually become injured. Shin splints...then stress fractures...rest for a few months..rinse repeat But so far so good. Shins are a bit sore, but i've never done recovery runs before...stretched so much...iced...warm up/cool downs...I've really become a runner I feel.

I think the endurance work is lacking because the goal is a 5K right now.

The only mile repeat I had was a couple of weeks back. I went 6:03, 6:00, 5:53 if I remember right.

Thanks for all of your help, it's very much appreciated guys.

Endurance still plays a good part in being able to race a 5K. You could have all the speed in the world, but if you can't hold it for long, it's not going to do you much good. I wouldn't ignore it and agree with tri-man. A weekly 8-10 miler run at an easy, conversational type pace would be a great add.I could be wrong, but based on what you've posted (now and in the past), I'm willing to wager that the shin splits, stress fractures, etc are due to too much speed work too soon. These 5K pace and below workouts are hard on your body. I believe the key to good longevity and elite fitness is getting a very strong foundation, in the form of endurance first.

To steal from the book I'm reading right now (Heart Rate Training by Roy Benson), picture it as a pyramid. Endurance being the wide base, stamina in the middle, and speed as the narrow top.

You've obviously got some raw talent. Good luck!

 

[benson_will_lead_the_way]

My buddy(personal trainer and all american runner) has been setting me up with my training regiment.

I'm now looking at doing 2 speed workouts(1 speed speed, the other a stamina) and then 1-2 recovery runs a week.

Anyone have experience with this?

I'm currently at about 15 miles a week with one speed workout a week.

I'm about two weeks out from my 5K. Right now my goal is 19:05 18:59.

Fixed. Can you add some distance and make one of the recovery runs longer (e.g., 8 or 9 miles ...about 80 minutes)? I'd be interested in hearing the plan for your speed/stamina run. Would that be longer (mile?) repeats? Or a longer pace run? You definitely have some speed, given your interval times (despite the long recoveries ). It's surprising that your weekly mileage is relatively low!

I find it interesting that he wouldn't prescribe any endurance work. That's a major gap, IMO.

My mileage is low because over the years i've continually become injured. Shin splints...then stress fractures...rest for a few months..rinse repeat But so far so good. Shins are a bit sore, but i've never done recovery runs before...stretched so much...iced...warm up/cool downs...I've really become a runner I feel.

I think the endurance work is lacking because the goal is a 5K right now.

The only mile repeat I had was a couple of weeks back. I went 6:03, 6:00, 5:53 if I remember right.

Thanks for all of your help, it's very much appreciated guys.

Endurance still plays a good part in being able to race a 5K. You could have all the speed in the world, but if you can't hold it for long, it's not going to do you much good. I wouldn't ignore it and agree with tri-man. A weekly 8-10 miler run at an easy, conversational type pace would be a great add.I could be wrong, but based on what you've posted (now and in the past), I'm willing to wager that the shin splits, stress fractures, etc are due to too much speed work too soon. These 5K pace and below workouts are hard on your body. I believe the key to good longevity and elite fitness is getting a very strong foundation, in the form of endurance first.

To steal from the book I'm reading right now (Heart Rate Training by Roy Benson), picture it as a pyramid. Endurance being the wide base, stamina in the middle, and speed as the narrow top.

You've obviously got some raw talent. Good luck!

Thanks a lot Ned, I think I will add that after my race. I agree I need to get more miles in and a long one is probably a good idea.Would you recommend that book? I'm an avid reader as well(read Born to Run last summer).

 

[gruecd]

The only mile repeat I had was a couple of weeks back. I went 6:03, 6:00, 5:53 if I remember right.

Nice work. That's right where I run my mile repeats, too, generally with 3- or 4-minute recovery jogs. We should try to hook up for a race sometime. IIRC, you're down by Platteville. I'm sure we can find something in Madison or Milwaukee. I'm doing the Brewers Mini-Marathon in Milwaukee on September 22. You think you could handle 13.1 by then??

 

[benson_will_lead_the_way]

The only mile repeat I had was a couple of weeks back. I went 6:03, 6:00, 5:53 if I remember right.

Nice work. That's right where I run my mile repeats, too, generally with 3- or 4-minute recovery jogs. We should try to hook up for a race sometime. IIRC, you're down by Platteville. I'm sure we can find something in Madison or Milwaukee. I'm doing the Brewers Mini-Marathon in Milwaukee on September 22. You think you could handle 13.1 by then??

I finished grad school up at Platteville last spring, i'm currently near Madison.Ugh, 13.1 seems really long to me, but it would be fun to meet up for a race.

Are you doing that marathon in GB?

 

[gruecd]

I finished grad school up at Platteville last spring, i'm currently near Madison.Ugh, 13.1 seems really long to me, but it would be fun to meet up for a race.Are you doing that marathon in GB?

Funny. I was just in Madison this past weekend for Crazylegs.I'm doing the half in Green Bay. Hoping to take at least 90 seconds off my PR. Time will tell...

 

[benson_will_lead_the_way]

I finished grad school up at Platteville last spring, i'm currently near Madison.Ugh, 13.1 seems really long to me, but it would be fun to meet up for a race.Are you doing that marathon in GB?

Funny. I was just in Madison this past weekend for Crazylegs.I'm doing the half in Green Bay. Hoping to take at least 90 seconds off my PR. Time will tell...

How was crazylegs? I heard it's just a sea of people.

 

[gruecd]

This afternoon's workout (weather-permitting):

3-mile warmup

2 miles at MP (~6:52)

1-minute jog

2 miles at HMP (~6:31)

1-minute jog

1 mile at 10K (~6:09)

1-mile cooldown

:X

 

[gruecd]

How was crazylegs? I heard it's just a sea of people.

They seed it, so as long as you're near the front, it's fine. The corrals go from "A" to "ZZ" (I think), and they send them off every 30 seconds. I was in corral "C", so crowding wasn't an issue. I didn't really race; just wanted to gauge how my recovery from Boston was coming along. Ran 32:23 (6:31/mile). Of course, I was out drinking until about 1:30 on Friday night, too, so I'm sure that didn't help anything, either.

 

[benson_will_lead_the_way]

How was crazylegs? I heard it's just a sea of people.

They seed it, so as long as you're near the front, it's fine. The corrals go from "A" to "ZZ" (I think), and they send them off every 30 seconds. I was in corral "C", so crowding wasn't an issue. I didn't really race; just wanted to gauge how my recovery from Boston was coming along. Ran 32:23 (6:31/mile). Of course, I was out drinking until about 1:30 on Friday night, too, so I'm sure that didn't help anything, either.

That would help out quite a bit. Haha funny thing is I always run the next morning when i'm hung over, it helps my body recover. Did you place in the top 50 of your group?

 

[Ned]

My buddy(personal trainer and all american runner) has been setting me up with my training regiment.

I'm now looking at doing 2 speed workouts(1 speed speed, the other a stamina) and then 1-2 recovery runs a week.

Anyone have experience with this?

I'm currently at about 15 miles a week with one speed workout a week.

I'm about two weeks out from my 5K. Right now my goal is 19:05 18:59.

Fixed. Can you add some distance and make one of the recovery runs longer (e.g., 8 or 9 miles ...about 80 minutes)? I'd be interested in hearing the plan for your speed/stamina run. Would that be longer (mile?) repeats? Or a longer pace run? You definitely have some speed, given your interval times (despite the long recoveries ). It's surprising that your weekly mileage is relatively low!

I find it interesting that he wouldn't prescribe any endurance work. That's a major gap, IMO.

My mileage is low because over the years i've continually become injured. Shin splints...then stress fractures...rest for a few months..rinse repeat But so far so good. Shins are a bit sore, but i've never done recovery runs before...stretched so much...iced...warm up/cool downs...I've really become a runner I feel.

I think the endurance work is lacking because the goal is a 5K right now.

The only mile repeat I had was a couple of weeks back. I went 6:03, 6:00, 5:53 if I remember right.

Thanks for all of your help, it's very much appreciated guys.

Endurance still plays a good part in being able to race a 5K. You could have all the speed in the world, but if you can't hold it for long, it's not going to do you much good. I wouldn't ignore it and agree with tri-man. A weekly 8-10 miler run at an easy, conversational type pace would be a great add.I could be wrong, but based on what you've posted (now and in the past), I'm willing to wager that the shin splits, stress fractures, etc are due to too much speed work too soon. These 5K pace and below workouts are hard on your body. I believe the key to good longevity and elite fitness is getting a very strong foundation, in the form of endurance first.

To steal from the book I'm reading right now (Heart Rate Training by Roy Benson), picture it as a pyramid. Endurance being the wide base, stamina in the middle, and speed as the narrow top.

You've obviously got some raw talent. Good luck!

Thanks a lot Ned, I think I will add that after my race. I agree I need to get more miles in and a long one is probably a good idea.Would you recommend that book? I'm an avid reader as well(read Born to Run last summer).

Its all based on training by HR only, so if you were interested its a decent read. It gets a tad too scientific at times, but the basis behind the book is pretty solid.

 

[gruecd]

Did you place in the top 50 of your group?

No idea. The timing kinda sucked. Only told you how you placed overall. No breakdown by age group, corral, etc.

 

[Sean]

You guys are beasts, nice workouts.

I signed up for my first ever races - a 3.5 mile on 6/7 and a 10k on 7/4 - so no turning back now. Trying the Higdon intermediate 10k program as it kinda fits that schedule and I've been all over the place with my running the past few weeks. Did 5 yesterday (was supposed to be 35min tempo) - do i have the right idea on these? Should I be running faster for a longer period? Was pouring rain for half the run so I was a little scattered.

8:30 149

8:14 158

7:54 163

7:39 170

8:33 163

 

[benson_will_lead_the_way]

Did you place in the top 50 of your group?

No idea. The timing kinda sucked. Only told you how you placed overall. No breakdown by age group, corral, etc.

Really? I saw the top 50 by age group/gender in the newspaper. I'll have to see if I can dig it up when I get home.

 

[wraith5]

I tried swimming a few weeks ago. I was tired and my heart was racing after 2 small laps

The same thing happened to me 3 years ago when I first got into the lap lane. I figured I was in good shape from running and it would be a breeze. 50 yards later and I thought I would pass out and drown. Very humbling experience. Just stick with it consistently and it gets much better.

 

[wraith5]

Kind of a disappointing 5k tempo run this morning - averaged 8:23 (25:43), which included a brief walk at mile 2 when my HR hit 185 - it was 194 when I finished. 4.8 miles total with warm-up and cooldown. This was way slower (7:44) than on 4/15 when I ran 5k in one of my first "real" runs on my comeback. It was a bit warmer and maybe more humid so I'll chalk it up to conditions.

 

[Sand]

"Oh, I just ran low 12...uh, oh...."

 

[2Young2BBald]

My Update:I went to the Rec Center last night to get my boring-### planned 70 minute elliptical workout in, and had to park a ways away, near the outdoor pool. Yesterday was "dead day" (= day between last classes and exams) and there was a crapload of coeds by the pool. I thought about 2Young's comment about me not swimming (and more importantly wanting to get closer to the coeds), and thought, "damn, if only I had my suit/goggles here." I hesitated and quickly remembered that I usually store my swimming stuff in my trunk. I checked and WooHoo it was in there. Knowing the copious amount of crap I ate for lunch, I knew I needed to burn some calories so I started with 50 minutes on the elliptical and then changed and went to the pool. My first 50 took a TON of energy, but I was shocked to see it clocked at :45 (much faster than I thought!). I rested a good minute then did the following (like a I recorded all on my phone):100 @ 1:44100 @ 1:41150 @ 2:39200 @ 3:42150 @ 2:45100 @ 1:49100 @ 1:4650 @ :49I was ecstatic with my times, and did not push any of my laps, but I only did 1,000 total yards, and was spent after it. I have a long ways to go!!

 

[Cold Dead Hands]

Kind of a disappointing 5k tempo run this morning - averaged 8:23 (25:43), which included a brief walk at mile 2 when my HR hit 185 - it was 194 when I finished. 4.8 miles total with warm-up and cooldown. This was way slower (7:44) than on 4/15 when I ran 5k in one of my first "real" runs on my comeback. It was a bit warmer and maybe more humid so I'll chalk it up to conditions.

Your HR is ridiculous. How are you not passing out at that level?

 

[tri-man 47]

Did you place in the top 50 of your group?

No idea. The timing kinda sucked. Only told you how you placed overall. No breakdown by age group, corral, etc.

Really? I saw the top 50 by age group/gender in the newspaper. I'll have to see if I can dig it up when I get home.

Clydesdales were listed further back, I believe. --

Sean - for slower recovery runs, that 8:30 tempo seems good. No real reason to push it much higher with the higher HR unless you're doing so for a specific reason. If you're deliberately doing a harder tempo run, then the 8:00'ish pace or better looks pretty good.

Wraith - I'm wondering about that HR too. I suspect your mind is saying "get back in shape for the Soldier Field 10 miler and then the half-IM later this summer" while your HR is saying "we're not ready for this yet." Be careful, my friend!

 

[pigskinliquors]

"Oh, I just ran low 12...uh, oh...."

FYI: I just had a female athlete (softball player) in my office asking final exam questions immediately after her practice (obviously a very hard one). My office now smells very much so like a football locker room. I'm not sure if I like it or not

 

[wraith5]

Kind of a disappointing 5k tempo run this morning - averaged 8:23 (25:43), which included a brief walk at mile 2 when my HR hit 185 - it was 194 when I finished. 4.8 miles total with warm-up and cooldown. This was way slower (7:44) than on 4/15 when I ran 5k in one of my first "real" runs on my comeback. It was a bit warmer and maybe more humid so I'll chalk it up to conditions.

Your HR is ridiculous. How are you not passing out at that level?

My heart rate has always been high, with a max of around 193 during hard speedwork. That said, I'm going in for a physical next Wed, just to be sure everything is functioning within established parameters.

 

[benson_will_lead_the_way]

Kind of a disappointing 5k tempo run this morning - averaged 8:23 (25:43), which included a brief walk at mile 2 when my HR hit 185 - it was 194 when I finished. 4.8 miles total with warm-up and cooldown. This was way slower (7:44) than on 4/15 when I ran 5k in one of my first "real" runs on my comeback. It was a bit warmer and maybe more humid so I'll chalk it up to conditions.

Your HR is ridiculous. How are you not passing out at that level?

My heart rate has always been high, with a max of around 193 during hard speedwork. That said, I'm going in for a physical next Wed, just to be sure everything is functioning within established parameters.

I don't pay attention to HR at all. What's normal for workouts?

 

[wraith5]

"Oh, I just ran low 12...uh, oh...."

FYI: I just had a female athlete (softball player) in my office asking final exam questions immediately after her practice (obviously a very hard one). My office now smells very much so like a football locker room minivan. I'm not sure if I like it or not a lot

fixed

 

[pigskinliquors]

I don't pay attention to HR at all. What's normal for workouts?

There is no "normal." Each person has a different Max HR, and it is not very closely associated with fitness. Once you know your max HR though, it can guide all of your workouts by basing them on a % of it. Or you can be like Ned and base much of your life on in

FYI: I just had a female athlete (softball player) in my office asking final exam questions immediately after her practice (obviously a very hard one). My office now smells very much so like a football locker room minivan. I'm not sure if I like it or not a lot

 

[Ned]

I don't pay attention to HR at all. What's normal for workouts?

There is no "normal." Each person has a different Max HR, and it is not very closely associated with fitness. Once you know your max HR though, it can guide all of your workouts by basing them on a % of it. Or you can be like Ned and base much of your whole life on it :

FixedI will say the "compare" feature is fun when you have HR data from you and your wife's 'workout'. Now if I can just figure out how to extend these workouts.

 

[benson_will_lead_the_way]

First off, thanks for all of your help today fellas.

Sad news today. I decided to go out for a long slow recovery run. My calves were still tight from my speed workout on tuesday(nothing out of the ordinary for me). First mile they were tight but started to loosen up a bit. At mile 1.5 I noticed I was limping a little and my calves were very tight on the inside near my shins. I decided to stride out a little longer(maybe i'm not used to the slow pace). At 2 miles the pain is getting worse and worse(I'm at 16:30...so not too fast). I stop stretch out my calves. At 2.25 miles I had to stop from the pain. I start walking back home(running on a trail) and the pain subsides in my calves...but then I feel it in my shins. I had to stop multiple times during the WALK back. I tried to go on my heels the whole way. I'm dreading it's another stress fracture...only 16 days away from my 5K!!!