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Ran a 10k in June (12 Viewers)
- Thread starter GStrot
- Start date
You haven't seen my ####ed up skull. 
pigskinliquors
Dr. Parrothead
Sand
Footballguy
Get yourself a ball peen hammer and put some dimples in that thing! That'll fix it.
sho nuff
Footballguy
Oooh, like a golf ball.Get yourself a ball peen hammer and put some dimples in that thing! That'll fix it.
Arid Filch
Footballguy
Been lurking for a while, figured I'd jog into the thread.
I've been running consistently since March, mainly doing the Mac Attack, 3-4 5Ks a week just going all out. It has worked well, dropped over 2 minutes off my time, but for the last few weeks I've been incorporating longer runs and some intervals to keep things fresh.
Tomorrow is race day for me. It's a relatively flat 5k and I bet my boss that I would do it in under 18:30. Actually last week I was considering lowering the time because I want to just barely beat it, you know, to make it more dramatic, but now with all the heat and humidity I'm not even sure if I will be able to manage 18:30 so we'll see how it goes.
I've been running consistently since March, mainly doing the Mac Attack, 3-4 5Ks a week just going all out. It has worked well, dropped over 2 minutes off my time, but for the last few weeks I've been incorporating longer runs and some intervals to keep things fresh.
Tomorrow is race day for me. It's a relatively flat 5k and I bet my boss that I would do it in under 18:30. Actually last week I was considering lowering the time because I want to just barely beat it, you know, to make it more dramatic, but now with all the heat and humidity I'm not even sure if I will be able to manage 18:30 so we'll see how it goes.
tri-man 47
Footballguy
Arid - if you've MACedTM your training, just trust the fact that your legs can get you an 18:30. What you have to prepare for is the mental toughness to push through the pain in the tough weather. But hopefully you'll have some other runners near you - work on them; stay with them; push to catch them. In that last mile, find the race within the race! We'll have quite a few race reports coming in tomorrow!!!
sho nuff
Footballguy
7 miler today that felt like 10+.
75* with 70% humidity when I left the house. I was completely soaked 2 miles into it.
85* when I finished.
Drank 10oz of gatorade and my coffee this morning...20 oz of water while running...lost 4.5 pounds.
Legs were stiff to start...but loosened up nicely. The last 2 miles of this felt awful though. Forgot my HR monitor upstairs this morning and did not want to go back up and wake my wife and son (who crawled into our bed as I was getting up).
Probably would not be pretty during the last half of this run...I kept dialing it back, but its the hilliest part of this run and Im sure I spiked it pretty good there.
Averaged 10:15...first 4 were around 10:05 and felt fine...but right about then I hit the hills and my energy was struggling.
Going to try to get 4 recovery miles in tomorrow before the 12 hour drive to Wisconsin on Friday...lake time on Saturday. Hoping for a run on Sunday but we may camp at the lake and Im not trying to run on the roads up there.
Then up to Green Bay for the Lambeau tour and Packer HOF on Monday.
May be a good recovery week and a half with less miles before gearing back up and starting the 18/55 in a few weeks.
75* with 70% humidity when I left the house. I was completely soaked 2 miles into it.
85* when I finished.
Drank 10oz of gatorade and my coffee this morning...20 oz of water while running...lost 4.5 pounds.
Legs were stiff to start...but loosened up nicely. The last 2 miles of this felt awful though. Forgot my HR monitor upstairs this morning and did not want to go back up and wake my wife and son (who crawled into our bed as I was getting up).
Probably would not be pretty during the last half of this run...I kept dialing it back, but its the hilliest part of this run and Im sure I spiked it pretty good there.
Averaged 10:15...first 4 were around 10:05 and felt fine...but right about then I hit the hills and my energy was struggling.
Going to try to get 4 recovery miles in tomorrow before the 12 hour drive to Wisconsin on Friday...lake time on Saturday. Hoping for a run on Sunday but we may camp at the lake and Im not trying to run on the roads up there.
Then up to Green Bay for the Lambeau tour and Packer HOF on Monday.
May be a good recovery week and a half with less miles before gearing back up and starting the 18/55 in a few weeks.
Welcome, fellow newbie. You people with speed amaze me.Did my regularly schedule three miles in 28:40 this morning. Did. Not. Want. To. Though.
Arid Filch
Footballguy
Solid advice. I wanted to make my splits as even as possible, not get sucked into taking off at the start as many people do.Well, the weather wasn't too bad here in the philly suburbs. Probably around 74 with 70 percent humidity or so at 8 o'clock. The start of the race was split onto both sides of the road. The right was full of fast looking high schoolers so I went to the left which was populated with less intimidating older folk. I did squeeze in pretty close to the front, not that it mattered since it was chip timed. So we're ready to go, waiting for the announcer to give the go ahead when some lady gets on stage to belt out the star spangled banner or something. That was followed with a blessing from the local reverend. I was beginning to grow impatient. Then the religious guy was followed by a congressman who needed to speak his piece. Then the national anthem is played. O.K. let's get this thing started. Nope, the lady singer (I think it was the same one) had to come back up and sing another song. She finished and finally we were ready to begin.
I didn't sprint out at the start like some but I did take the first mile too fast. I realized this when my breathing began to become labored on the 2nd mile. I don't know where I was at or if they were even giving splits because I had plugged into my I-pod so I was a bit disconnected. In retrospect, I don't need music motivation to get pumped for a race and it's kind of disrespectful to the other runners since I could not hear them breathing and could have potentially cut off someone who was attempting to pass so I probably will not race with music again. Anyway, had to ease up on the 2nd mile too keep from going over the threshold. I was still passing some people but on the 3rd mile a couple people who obviously did a better job of pacing passed me. As the finish line came near, I started to accelerate and found it quite easy to sprint but seeing the clock reading 18:4x was a bit disheartening. I passed a few people and then eased up just shy of 1 kid. Having already lost my bet, I didn't want to look like a tool leaning in at the line to beat him. Don't know the exact time but it looked like 18:46-49.
Splits were not recorded but if I had to guess, I would say they were something like 5:48, 6:05, 6:27. So that was a problem and I skipped the 1st three water stations which was probably a bad idea on a hot, sunny day. I felt better when I finally scooped a cup towards the start of the 3rd mile. Overall, it was a good, learning experience.
prosopis
Arizona Chupacabra
We had rain over night so it was cooled down this am when I got out there.It was in the 70s with 76% humidity which is a lot for the desert. I got 7 miles done at 10:37 pace and HR at 158. I was soaked when done and covered in little black bugs. I found myself running through clouds of bugs. It was a nice run though. The desert just smells great after a soaking rain.
Juxtatarot
Footballguy
5K Race Report
Ugh!!
First 5K of my life but I thought I had a good idea what to expect from other races I've run, particular the 5 miler a few weeks ago. Very hot and humid to start, probably mid 80s.
Mile 1: 5:56 (as always, my Garmin measures short so all splits were a few seconds slower in reality), average HR 162
I'm supposed to Sand the start, right? Most of the first mile went through a forest preserve so it was in the shade. This was a little faster than I'd planned but I felt pretty good.
Mile 2: 6:15, HR 176
Out of the forest preserve and into the sun. This mile also seemed mostly uphill. It took a lot out of me. I averaged the same 176 HR during the last mile of the 5 miler I recently ran. That was the first time I ever remember it getting so high.
Next .46 miles: 6:42 pace, HR 180
I felt completely done. Heart rate was higher than I ever remember it, my pace was rapidly slowing and I felt like I couldn't do anything about it. My calves and quads felt like they were about to give out. I never, ever, remember feeling that before. Even during marathons, my muscles have always held up. I knew I'd have to continue to slow down so I decided to call it a day. Stopped, took off my bib and walked back to my car.
As I talk about this race over the next few days, I'm sure I'll get teased about quiting. I suppose most of you wouldn't/don't quit. I understand that but I just felt there was no point in continuing if I couldn't get a time I would be happy with.
So, in conclusion, the anti-MAC training strategy does not work. I never run faster than 6:30 in marathon training (I considered that my "near 5K pace" when the schedule called for that) and didn't do any special training for this race. I'm sure this failure will weigh on me and hopefully it will serve as motivation down the road. I'm sure the heat affected my performance but I have no idea how much.
Anyway, that's enough with these short races this season. I have a half marathon July 22 and the Chicago Marathon in only 3 months away. I need to start getting serious about those races.
Ugh!!
First 5K of my life but I thought I had a good idea what to expect from other races I've run, particular the 5 miler a few weeks ago. Very hot and humid to start, probably mid 80s.
Mile 1: 5:56 (as always, my Garmin measures short so all splits were a few seconds slower in reality), average HR 162
I'm supposed to Sand the start, right? Most of the first mile went through a forest preserve so it was in the shade. This was a little faster than I'd planned but I felt pretty good.
Mile 2: 6:15, HR 176
Out of the forest preserve and into the sun. This mile also seemed mostly uphill. It took a lot out of me. I averaged the same 176 HR during the last mile of the 5 miler I recently ran. That was the first time I ever remember it getting so high.
Next .46 miles: 6:42 pace, HR 180
I felt completely done. Heart rate was higher than I ever remember it, my pace was rapidly slowing and I felt like I couldn't do anything about it. My calves and quads felt like they were about to give out. I never, ever, remember feeling that before. Even during marathons, my muscles have always held up. I knew I'd have to continue to slow down so I decided to call it a day. Stopped, took off my bib and walked back to my car.
As I talk about this race over the next few days, I'm sure I'll get teased about quiting. I suppose most of you wouldn't/don't quit. I understand that but I just felt there was no point in continuing if I couldn't get a time I would be happy with.
So, in conclusion, the anti-MAC training strategy does not work. I never run faster than 6:30 in marathon training (I considered that my "near 5K pace" when the schedule called for that) and didn't do any special training for this race. I'm sure this failure will weigh on me and hopefully it will serve as motivation down the road. I'm sure the heat affected my performance but I have no idea how much.
Anyway, that's enough with these short races this season. I have a half marathon July 22 and the Chicago Marathon in only 3 months away. I need to start getting serious about those races.
Arid Filch
Footballguy
I can't claim to be a complete newb, I've done track or cross country on and off since I was a kid, just didn't do any running over this last winter. Also, I'm 24 so my time is rather pedestrian for my age group.Earlier this week I ordered two new sneakers.'Clayton Gray said:
Saucony Kinvara 2
Saucony Mirage
These shoes have a 4mm heel to toe drop as opposed to the traditional 12mm on most running shoes. I don't know how much you guys have discussed form but that is what I'm focusing on right now. I want to ensure that I'm landing on my mid-sole not heel striking. With clunky 12mm sneakers it's hard not to land on your heel because of the position all that cushion puts your foot in. I'm really looking forward to trying out these new sneakers and seeing if I can make some improvement with them.
I'd focus on the positives. A 5:56 mile with no speed training is smoking. Now you have a new pace for you tempo miles in this next marathon cycle.Regarding quitting...been there, done that. 103 mile bike ride and I pulled the plug at mile 101 when I was 1/2 hr past my pervious best. The last 2 was uphill and would have taken another 1/2 hr.
Impressive time even if it's short of your standards.You shouldn't need water for anything this short. It's not going to help your performance and will only slow you up. Once you adjust to that mental crutch it will be hard to kick.'Arid Filch said:
Music shouldn't be an issue if you hold your line. Strangely enough, I've run some of my faster shorter runs without music.
For you guys doing shorter events and trying to pr. Next time one comes up on the schedule, basically take the entire week off beforehand. Hunter Allen is a huge proponent of freshness over fitness for short stuff and has had great results with his clients.
IvanKaramazov
Footballguy
We've had conversations about this before, but 5Ks are hard. Granted, they're hard in a different way than longer races are, since events like the HM don't push your VO2 capabilities much, but that doesn't mean they're easy. And trying to run at 5K pace in the heat for anything more than a mile or so is just brutal, even for somebody who's pretty well-conditioned. There's really no shame in posting "disappointing" 5K times given the kind of weather we're all dealing with right now.
Juxtatarot
Footballguy
Yes, certainly true. Coming off my marathon I felt much more confident running that 5 mile race than a 5K because I knew I could back off the pace. Anyway, considering all the factors, I really ran a stupid race. I should have known better. I sometimes force myself to learn the hard way.Also, "Sanding" is probably a better strategy for those experienced with racing that distance, right? I never thought about that before but think I would have done better by holding a slower, consistent pace.
MAC_32
Footballguy
8 miles doesn't seem so bad after 4 miles and 3 miles of jogging stroller runs. Lifting before yesterday's 3 miles probably wasn't such a good idea in retrospect. Oh well, got it in. Won't lift before those runs in the future! My legs could've gone more today but I started feeling a bit dehydrated between mile 6 and 7 so I headed home. Mid-run I had decided to give 10 miles a shot if the heat didn't get to me, but that didn't pan out. 100+ degree heat index isn't too friendly to longer runs either!
Chin up to those 5k'ers not hitting goal times. Given this weather it's hard for even the best of athletes to pr. I'm taking more to that freshness idea though. I'm going to race a 5k again this fall sometime, when the weather is cooler, and I will dial it back even more the week of the race. I did much less the week of the race last weekend than I had been doing, but am curious if I had done even less if my legs would've given out like they did on the last mile.
Chin up to those 5k'ers not hitting goal times. Given this weather it's hard for even the best of athletes to pr. I'm taking more to that freshness idea though. I'm going to race a 5k again this fall sometime, when the weather is cooler, and I will dial it back even more the week of the race. I did much less the week of the race last weekend than I had been doing, but am curious if I had done even less if my legs would've given out like they did on the last mile.
sho nuff
Footballguy
Yes, those will definitely help you for speed runs and such.
My question is, have you gone anywhere to have your gait analyzed (local running store)?
I ask because you bought a neutral shoe, and a stability shoe.
If you need stability, the neutral shoe may end up with you injured and vice versa.
Sean
Footballguy
Fourth of July 10k - between the heat, humidity, tough course and me eating and drinking like a dummy last night it was a rough go. Knee held up pretty well though and I had a good experience overall for my first ever 10k (and second race). Unofficially 48:56 which I'll take given the conditions.
I'll try to write up a more detailed report later.
I'll try to write up a more detailed report later.
tri-man 47
Footballguy
Arid - 18:4x is a great race! Nice speed!! Besides the emphasis of our own Sand on a fast start, Runners World has referenced a study on this. I believe their recommendation was to run the first mile 6% faster than the desired pace. The implication, however, is that those last two miles can be total suckitude. You don't need to bother with taking fluids in a 5K - just go ahead and be thirsty. You also shouldn't need music - focus on strategy throughout.
Regarding shoes and stride, we have discussed this along the way. I recently bought some 8mm Asics DS Racers, which are much more conducive to a mid-foot or fore-foot strike. The 12mm heels really were getting in the way. I still use the 12mm (and heavier shoe) for some longer runs, but I'm totally sold on the shorter heel and lighter shoe for racing.
Juxt - welcome to the 5K world.
Now you know why gruecd hates 5Ks! Doing that 5K in yesterday's awful heat would have been tough on all runners, but certainly for you in your situation, being new to the distance. That high-HR discomfort is a primary adjustment of the 5K. Sorry to hear about the DNF. We've probably all had those at some point in some event (I've had two of those in half-IMs with nasty weather that I'd spent a year training for).
Sean - congrats on the 10K!
Regarding shoes and stride, we have discussed this along the way. I recently bought some 8mm Asics DS Racers, which are much more conducive to a mid-foot or fore-foot strike. The 12mm heels really were getting in the way. I still use the 12mm (and heavier shoe) for some longer runs, but I'm totally sold on the shorter heel and lighter shoe for racing.
Juxt - welcome to the 5K world.
Now you know why gruecd hates 5Ks! Doing that 5K in yesterday's awful heat would have been tough on all runners, but certainly for you in your situation, being new to the distance. That high-HR discomfort is a primary adjustment of the 5K. Sorry to hear about the DNF. We've probably all had those at some point in some event (I've had two of those in half-IMs with nasty weather that I'd spent a year training for).Sean - congrats on the 10K!
tri-man 47
Footballguy
East Grand Rapids Trailblazer 4.5 'Fun Run'
And they do mean fun run - no chipped timing or formal results. I could have instead repeated last year's 10 mile trail race while up here in Michigan on vacation, but my daughter was eager to watch me race again now that she's back home after ten months in Australia, and this 4.5 miler was the right choice for that.
31:39
7:07/mile
176 avg HR
As with a couple of the others, we had the same horrible weather for racing - mid-80s already by the 8:30 a.m. start. Our family cottage is not air-conditioned, and with a very warm night, I slept poorly. I'd also trained hard on Sunday and Monday, which meant the legs didn't feel fresh for the Wednesday race (BnB's recent point). The morning logistics went fine, however, though I was a total pee-pot before the race. After arriving, I did a two mile jog, which loosened me up pretty well. We then went back to the car to cool down for a bit. I did a few last accelerations before they sent us off. I was close to the top 15 or so throughout in this rather non-competitive crowd.
Mile 1: 6:45 ..HR 163
Mile 2: 6:55 ..HR 176
Mile 3: 7:09 ..HR 179
Mile 4: 7:52 ..HR 181
Mile .5: 6:37 .HR 187
There was a gradual incline right after mile 1. While I held pace OK, that raised my HR. I knew with the heat and higher HR that this wouldn't be a fast day, so I just hung steady. We had a small but steep hill early in mile 4. A bit after that I walked through the water station just to control the HR a bit. HR=181 has been about my limit for end-of-race running, and I was sliding above that. However, I had seen the last stretch from my warm-up, and after the 4 mile point, I decided that breathing be damned, I was going to stride hard to the finish. So I kicked into a strong pace, breathing every step (not every other), and pushed it in. Somewhere in there I touched a 5:45 pace (and a 189 HR).
The overall HR (176) is extremely linear with other racing this season. The one good take-away from the race was that last half-mile kick. I certainly didn't like that feeling, but I now know that I can do it. That should help with some fall 5Ks when the weather is more cooperative.
And they do mean fun run - no chipped timing or formal results. I could have instead repeated last year's 10 mile trail race while up here in Michigan on vacation, but my daughter was eager to watch me race again now that she's back home after ten months in Australia, and this 4.5 miler was the right choice for that.
31:39
7:07/mile
176 avg HR
As with a couple of the others, we had the same horrible weather for racing - mid-80s already by the 8:30 a.m. start. Our family cottage is not air-conditioned, and with a very warm night, I slept poorly. I'd also trained hard on Sunday and Monday, which meant the legs didn't feel fresh for the Wednesday race (BnB's recent point). The morning logistics went fine, however, though I was a total pee-pot before the race. After arriving, I did a two mile jog, which loosened me up pretty well. We then went back to the car to cool down for a bit. I did a few last accelerations before they sent us off. I was close to the top 15 or so throughout in this rather non-competitive crowd.
Mile 1: 6:45 ..HR 163
Mile 2: 6:55 ..HR 176
Mile 3: 7:09 ..HR 179
Mile 4: 7:52 ..HR 181
Mile .5: 6:37 .HR 187
There was a gradual incline right after mile 1. While I held pace OK, that raised my HR. I knew with the heat and higher HR that this wouldn't be a fast day, so I just hung steady. We had a small but steep hill early in mile 4. A bit after that I walked through the water station just to control the HR a bit. HR=181 has been about my limit for end-of-race running, and I was sliding above that. However, I had seen the last stretch from my warm-up, and after the 4 mile point, I decided that breathing be damned, I was going to stride hard to the finish. So I kicked into a strong pace, breathing every step (not every other), and pushed it in. Somewhere in there I touched a 5:45 pace (and a 189 HR).
The overall HR (176) is extremely linear with other racing this season. The one good take-away from the race was that last half-mile kick. I certainly didn't like that feeling, but I now know that I can do it. That should help with some fall 5Ks when the weather is more cooperative.
beer 302
Footballguy
Nice job guys 
I did nothing but read Advanced Marathoning yesterday, does that count? Back at it this morning with a 50 minute tempo run. Weather blows for running but I'm banking it helps in the fall, 72 degrees, 93% humidity at 4:20am. Good run, while I'm disappointed I'm not getting faster, I am slowly chipping away at my mile times and noticing that I can go longer at a harder pace as my stamina increases.
Taking yesterday off kinda screwed up my week so I'll go for a long run on Saturday, short recovery on Sunday and start fresh again next week.
I did nothing but read Advanced Marathoning yesterday, does that count? Back at it this morning with a 50 minute tempo run. Weather blows for running but I'm banking it helps in the fall, 72 degrees, 93% humidity at 4:20am. Good run, while I'm disappointed I'm not getting faster, I am slowly chipping away at my mile times and noticing that I can go longer at a harder pace as my stamina increases.
Taking yesterday off kinda screwed up my week so I'll go for a long run on Saturday, short recovery on Sunday and start fresh again next week.
Juxtatarot
Footballguy
Nice finish, Tri-man! And congrats to Arid on a solid race!
IvanKaramazov
Footballguy
Yeah, this part really blows. I'm looking at similar conditions at 4:00 for tomorrow's 16-miler. It sucks to get up and out there that early in order for conditions to be merely poor as opposed to un-runalbe.Nice job guys
I did nothing but read Advanced Marathoning yesterday, does that count? Back at it this morning with a 50 minute tempo run. Weather blows for running but I'm banking it helps in the fall, 72 degrees, 93% humidity at 4:20am. Good run, while I'm disappointed I'm not getting faster, I am slowly chipping away at my mile times and noticing that I can go longer at a harder pace as my stamina increases.
Taking yesterday off kinda screwed up my week so I'll go for a long run on Saturday, short recovery on Sunday and start fresh again next week.
beer 302
Footballguy
Thanks for the tip on the bookYeah, this part really blows. I'm looking at similar conditions at 4:00 for tomorrow's 16-miler. It sucks to get up and out there that early in order for conditions to be merely poor as opposed to un-runalbe.Nice job guys
I did nothing but read Advanced Marathoning yesterday, does that count? Back at it this morning with a 50 minute tempo run. Weather blows for running but I'm banking it helps in the fall, 72 degrees, 93% humidity at 4:20am. Good run, while I'm disappointed I'm not getting faster, I am slowly chipping away at my mile times and noticing that I can go longer at a harder pace as my stamina increases.
Taking yesterday off kinda screwed up my week so I'll go for a long run on Saturday, short recovery on Sunday and start fresh again next week.
Just through the first 100 pages or so and it's been very, very helpful. The information regarding HR and diet is must read stuff for anyone that runs any kind of distance.
pigskinliquors
Dr. Parrothead
Way to HTFU!'Clayton Gray said:
Not bad Filch. Sanding is the way to go. More endurance and mental work will win you the bet next time!'Arid Filch said:
If I only read that, I'd know you ran a 5k. They suck.
Brutal. Another advantage of the stroller is that you can carry water and snacks (for the rider) easily!
Giddy'up Sean!
Great race in those conditions Tri. You are a machine! __________________________My update:I did P90x arms and shoulders yesterday, and was happy that I still PR'd 5 lifts with the two weeks off. I am also addicted to the "pump" and missed it. Afterwards I ate my weight in brisket, chicken, ribs, pork loin, and various dips; while consuming enough alcohol to make the lighting of our annual fireworks display a bit dicey. No injuries other than my pounding head this morning. I'm off for a 25 mile bike ride to get some of this poison out of my body, followed by P90x core.
beer 302
Footballguy
Grue had a good post not too long ago regarding the new 1080's, I think the only difference between the new v the old is heal height and weight. Not sure how it compares to 880's so essentially I'm of absolutely no help to you but it's a slow day at work.
Kuz
Footballguy
Congrats to anybody running in this heat lately. I ran 6 miles last Saturday & it was okay & tried it again on Tuesday & quit after 3 miles. I'm working on getting in longer runs but it was almost 90 degrees at 9 in the morning. Can't imagine some of the Half/Marathons people are running in this heat..
gruecd
Footballguy
It's about an ounce lighter than the original, and it has an 8mm drop instead of the 12mm drop that was used in the original model. I've got a pair of the v2s in my closet, but I haven't tried them yet. Love the original version.
gruecd
Footballguy
Oh, wait. You're asking 1080 v2 versus the 880 (not versus the original 1080). I've never worn the 880, but I still have a pair of its predecessor model (the 759) in my rotation. The 880 has a 12.6mm drop, and I think it's also a bit heavier than the 1080s.
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gruecd
Footballguy
I ran 6 miles last night and 8 miles this morning. Both times had temps in the 90s and dewpoints in the 70s. Both were absolutely brutal. Had to take two 2-minute walk breaks towards the end of today's run.
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Kuz
Footballguy
Hopefully it will be nice when you run your long race in August - you haven't had much luck with the weather so you're due for 1 good day right..
17seconds
root of all aliai
Yes, the 880. The weight seems to be the same, 10.6. The 880 gets excellent reviews, as does the 1080, but the 1080 is $35 more.What does the reduced drop give me?
Arid Filch
Footballguy
The sneakers arrived today and both pairs fit and feel great. Can't wait to get out on the road with them tomorrow. They feel very similar but yes the mirage is intended for mild pronators so it has a little more arch support. I have not been properly fitted for sneakers or had my gait analyzed but I do pronate a little bit, moreso on my right foot. My plan is to try out each pair for a week or two and if one of them gives me a problem I will stop wearing it. Aside from a sore knee that I banged up in a bike accident last winter I don't experience any soreness or pain in my legs after running.Along the lines of gait or stride, do any of you guys keep track of strides per minute? I've been reading that 180 strides is the optimum number. I checked the step counter on my ipod after running a few days ago and if it is accurate I was doing more like 140-150 per minute so I might be overstriding.
Sand
Footballguy
Just remember running in the heat has the same payoff as running at altitude. It does pay off!---On my end I skipped out on doing anything yesterday, but got in a good 26 mile ride today. Set new 30s and 1 minute power PRs at 680w and 485w while setting a Strava PR - .5 mile at 3.3% up going 29mph. Legs feel surprisingly good.Tomorrow a run and a swim.'gruecd said:
IvanKaramazov
Footballguy
I got up at 3:00 this morning so that I could be on the road by 4:00 for 16 miles with 10 at MP. As expected, it was already 77 degrees with 89% humidity, although at least I didn't have to worry about the sun beating down on me. The first 13 miles really weren't bad at all, but then I deterioirated really fast. I had to take a longer-than-expected water break at mile 14 because I felt like I was going to puke, and then I almost puked again when I finished up. The good news is that my splits were all fine, and I didn't have any huge problem maintaing a sub-9:00 pace aside from stuff that was directly attributable to dehydration. The failure to hydrate better -- I had planned on a water stop every two miles (seven total stops) but instead only stopped three times -- is just stupidity on my part and justly compromised the last couple of miles of what would have been a pretty run otherwise.
tri-man 47
Footballguy
Impressive dedication!!! ..and a quality run for those conditions.
pigskinliquors
Dr. Parrothead
Giddy-Freaking-up!
Way to HTFU. Hydration people. Hydration. ___________________My update:Yesterday I did P90x Core with a .6 mile run immediately prior, and another immediately after. The first .6 was at 6:57 pace, and the second at 6:38 pace (or 3:58). My goal has been to get these under 4:00 so I'm at least seeing some progression. I didn't put my HR strap on, but I'm pretty sure I wasn't near max, even thought it was 98 degrees when I ran it. I'm hoping to very slowly build the number of intervals and add some 2 mile runs as well to see what effects at has on my hip. Thus far all is good. After the workout I did a short, slow 17 mile bike ride (just wanted to turn the legs over = I kept cadence close to 100). It felt pretty darn good. Today the plan is to run .6; do P90x Legs and Back; run .6; and get a 20 mile ride in. The countdown to RAGBRAI is at 16 days!
Grue and Bentley: are you still up for a cold beverage?!
MAC_32
Footballguy
I don't think I could ever get up at 3 am to go running, kudos to you. Feels like 100+ again today and I'm going in the middle of it. Been a tough week as I figured the jogging stroller would be harder but thought I'd adapt after a couple of runs, last night's 4 were just as hard as Monday and Tuesday. Thinking I'll just go for an 8-8:30 pace (no stroller) and see how far I can go before the heat gets to me like Wennesday. Hoping I have some energy left at the end as I'd like to get some gym work in to help cancel out all the bad coming this weekend.
pigskinliquors
Dr. Parrothead
While not everybody adjusts to weather changes the same, it seems to take on average at least two solid weeks to even remotely start to acclimatize. Keep at it. Like Grue did; don't be afraid to walk some during runs. Your HR needs to come down, and you are still getting great benefit with each step you take. Kick the heat's ###!
beer 302
Footballguy
Today was a scheduled off day from running for me, got in a good lift and plan on going on a long run tomorrow sometime. Would like to go out early AM but have to take daughter to the airport so looks like I will be going out around 9 and it's gonna be hot. Taking the MAC_32 approach and just going as far as I can before I feel dead.
2Young2BBald
Footbaldguy
Tried something simple, yet effective in alleviating some of the effects of the heat while doing a 5-miler this morning. I have a 4 bottle Amphipod belt. I filled all 4 and put them in the freezer early this morning. They were close to frozen by the time I ran. I put all 4 on the back of the belt. Between the coldness of the bottles and the dripping condensation, they want along way towards keeping my legs noticeably cooler. I could also wipe cold condensation off them and onto the back of my next and noggin. Four bottles was way more water than I needed for a run this length, so I could also hose off a bit to cool down. They were still cooler than the air temp by the time i finished off the last one walking it out after the run. Going to try and make today a double by getting in a swim later tonight.
pigskinliquors
Dr. Parrothead
Great idea! Freezing a headsweats was my old trick. I might need to do it again soon. _________________My update:
Had a brutal workout. Did P90x Legs and Back warmup; Ran 1.2 miles (96 degrees outside) at 7:17 pace (159 HR AVE, 172 HR Max); did the 59:00 of Legs and Back; tried to run .6 miles and ended up walking the last .3.
I was ecstatic during the run, as I ran a decent pace and didn't feel labored. I kept my HR monitor on during Legs/back, and was unfortunately very surprised that my HR did not come down (stayed 140+). I was noticeably out of breath much of the time = elevating my HR prior to a damn hard workout was probably not the best idea. My HR hit 185 within the first tenth of a mile and I figured it was not worth maxing out on a somewhat cool down run. I'll regroup and try to get a hard bike ride in later this afternoon...or start my weekend early
and get a double in tomorrow.Similar threads
