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Ran a 10k in June (1 Viewer)
- Thread starter GStrot
- Start date
tri-man 47
Footballguy
koby925
Footballguy
You're the low guess in the clubhouse. Hope you're right. I did some math and think my ideal outcome if everything goes right would be about 27:45. My plan is to go out as comfortably as possible, trying my best to dodge the crowding and keeping as close to a straight tangent as possible on the first mile and come through in 5:50ish. Then treat the 2nd mile like a hill workout. The only pseudospeed I have done is some hill repeats by me of about .3 miles. I'll try to take that 1.2 miles a quarter mile or .3 at a time. I'll obviously slow down quite a bit but hopefully it's more like 6:20-6:30. Then take the quarter mile or so after the hills to get my breath back and really race the last 2.2 or so. If I can maintain these paces then race a couple 5:40s to the end, that gets me in the 27:45 range.SteveC702 said:
But that 2nd mile is key - if it takes more like 6:40-7mins and wipes me out for the back end and i run low 6s, that's more like 28high or 29. I really don't know what to expect. Will be fired up if I don't at least beat last year's time, though.
worrierking
Footballguy
Awesome thanks! If it works I will wear it in my half 12/14 and report it here so Ned can crunch some numbers!
tri-man 47
Footballguy
I'm doing a low-key 8 mile prediction run on Thanksgiving morning. $5 ..predict the time and don't wear a watch. I put down 7:40/mile pace, mainly because I want to push something faster than marathon pace. More for the fun than the competition (rare for me) ...one of my nephews will be running as well.
FUBAR
Footballguy
Tested my max HR today, but may have to do it again as it was wet. Warmed up for a mile to the track, then did quarters. First lap got to 174, second got to 180. Problem is the track was so wet I felt like I would slip and only ran a 1:21 and 1:22. Decided I'd get better grip on the roads and did a few more quarters, seemed to work better although these were barely sub 1:30s. Max was 197bpm (with a decent incline). This is a bit faster than the various sites would indicate.
So, if I'm calculating right,
138 Recovery = <70% mHR
148 Long Run = <75% mHR
158 General Aerobic = <80% mHR
169 Marathon Pace = <86% mHR
179 Lactate Threshold = <91% mHR
180 VO2max = >91% mHR
Which would mean that my weekend run with 140 bpm was closer to recovery than a proper LR pace. Seems about right.
ETA: The LR pace is actually exactly what the formula from Mark Allen gives if I give myself credit for working out 7 or more times per week, which I probably should. It also matches Maffetone's forumala: http://philmaffetone.com/180-formula
So, if I'm calculating right,
138 Recovery = <70% mHR
148 Long Run = <75% mHR
158 General Aerobic = <80% mHR
169 Marathon Pace = <86% mHR
179 Lactate Threshold = <91% mHR
180 VO2max = >91% mHR
Which would mean that my weekend run with 140 bpm was closer to recovery than a proper LR pace. Seems about right.
ETA: The LR pace is actually exactly what the formula from Mark Allen gives if I give myself credit for working out 7 or more times per week, which I probably should. It also matches Maffetone's forumala: http://philmaffetone.com/180-formula
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Juxtatarot
Footballguy
Good luck to all the racers tomorrow: Ivan, Tri-man, Koby, me, and anyone I missed!
And for everyone else, have a Happy Carb-loading Day!
And for everyone else, have a Happy Carb-loading Day!
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sho nuff
Footballguy
No racing for me...just a little 6-7 miler with some strides thrown in before chowing down and watching football.
Another 7 or so Saturday...then backing off leading up to the half next weekend.
tri-man 47
Footballguy
Yes, good luck to those running serious races! Hopefully everyone gets some miles in so they can indulge the rest of the day!!!
Miscellaneous
Footballguy
My wife and I are incredible nerds, so we've decided this is a good idea: http://malekturkeytrot.wordpress.com
In other words, I'm running a 5K race pace tomorrow morning, my pregnant wife is going to hand me water at the 3K point and take my picture, and then get back to the starting line. I think it might be fun to run this as a friends-and-family thing wherever we're doing Thanksgiving any given year.
In other words, I'm running a 5K race pace tomorrow morning, my pregnant wife is going to hand me water at the 3K point and take my picture, and then get back to the starting line. I think it might be fun to run this as a friends-and-family thing wherever we're doing Thanksgiving any given year.
IvanKaramazov
Footballguy
As usual, the whole Karamazov family is doing our local 5K tomorrow. This is the last event in our local "points" competition -- you get 1 point for everybody you beat in seven local races. I missed two of them, one large and one very small, thanks to my sprained ankle this summer, but I can still climb into 2nd place depending on who shows up. The guy in first is too far ahead for me to catch no matter what. Great guy -- former college runner who's now 60+ with bad knees but still knocks out sub-19 5Ks. He works in our Financial Aid office and I see him in the gym and out on the roads all the time. One of the cool things about living in a small town.
FUBAR
Footballguy
SFBayDuck
Footballguy
BnB - WS100 lottery details are out, and it looks like you and I have about a 6.5% chance based upon the number of tickets expected to be in the drawing. My buddy with 3 tickets is at 18%.
http://www.wser.org/2013/11/27/2014-lottery-statistics/
A lot of Jim Carey in Dumb and Dumber will be going through my mind next Saturday as I sit in the Placer High Auditorium watching them pull names.....
http://www.wser.org/2013/11/27/2014-lottery-statistics/
A lot of Jim Carey in Dumb and Dumber will be going through my mind next Saturday as I sit in the Placer High Auditorium watching them pull names.....
2Young2BBald
Footbaldguy
Insider video of the RD reviewing the course: http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DPbjxJVfOsvA&h=RAQHQ8hy_
parasaurolophus
Footballguy
Juxtatarot
Footballguy
Ugh! Not good news to report for my 5K this morning.
Temperature in the mid 20s so I dressed in full winter gear. Fairly large race -- 4,100 registered. It started 2 miles from my front door so I ran there for my warm-up.
Splits were 6:07, 6:24, 6:35 and :51 for the last .15 on the Garmin. Unofficial time 19:57 which is my worst 5K ever not counting one where I bailed on it 2.2 miles in.
I wanted to run the first mile around 6:00 and was disappointed I was slower than I wanted to be. During mile 2 I felt tired and unmotivated. I have trouble pushing myself when I know I'm not doing well. Kind of mailed it in the last mile and also developed a side stitch which was annoying. I managed to sprint near the end to make sure I got under 20:00.
I guess I shouldn't be surprised as I haven't run much at 5K pace or below since Summer of Speed ended. Hopefully this will provide some motivation when I start my Spring to Speed TM training next year.
Off to my sister's for Thanksgiving in a few hours. Enjoy the day, everyone!
Temperature in the mid 20s so I dressed in full winter gear. Fairly large race -- 4,100 registered. It started 2 miles from my front door so I ran there for my warm-up.
Splits were 6:07, 6:24, 6:35 and :51 for the last .15 on the Garmin. Unofficial time 19:57 which is my worst 5K ever not counting one where I bailed on it 2.2 miles in.
I wanted to run the first mile around 6:00 and was disappointed I was slower than I wanted to be. During mile 2 I felt tired and unmotivated. I have trouble pushing myself when I know I'm not doing well. Kind of mailed it in the last mile and also developed a side stitch which was annoying. I managed to sprint near the end to make sure I got under 20:00.
I guess I shouldn't be surprised as I haven't run much at 5K pace or below since Summer of Speed ended. Hopefully this will provide some motivation when I start my Spring to Speed TM training next year.
Off to my sister's for Thanksgiving in a few hours. Enjoy the day, everyone!
IvanKaramazov
Footballguy
Pretty rotten 5K here (22:35). Fat and out of shape doesn't work very well for this distance -- who knew? I ran 40 seconds faster than that earlier this spring, so I just need to whip myself back into running shape by March or so.
Seems like a good number of us ran in suboptimal conditions today. Way to tough it out guys. Ivan hope you managed to pull out the runner-up finish in your series with that performance. Koby sounds like you at least hit your minimum goal of running faster than last year, and in way worse conditions. Juxt, sounds like a brutal day out there and you were forced to bundle up a bit, but running under HM pace means you at least got in a decent workout?
Colorado Springs YMCA Turkey Trot Race Report
So... I showed up at my turkey trot knowing that there's a good chance there's going to be a decent amount of competition. (2 years ago the guy who won the Air Force marathon that year got 5th in this race). My suspicions were confirmed when I saw a ton of people in their college or HS uniforms warming up (not to mention the guys with local racing team gear on). The starter gives us the 'GO!" command and everyone takes off, and it's probably the craziest race start I have seen in years. Someone goes down right in front of me about 20 seconds into the race and I think about hurdling him, but I figure given how well coordinated I am I probably trip over him somehow and I started all the way on the left side so I just stutter step and go around.
For the first mile I was having high school XC flashbacks where I am just passing clumps of teenagers every minute or so. Finally shortly before the mile I am in the top 15 or so and finally have enough room to see the leaders. I also notice the course still hasn't stopped climbing yet, and it's just alternating one gentle uphill with one brutal uphill. (New course this year, apparently the race directors decided the altitude wasn't enough of a challenge anymore so they mixed in all the hills near the race start/finish) I am moving my way through the field steadily but when I saw the 2nd mile mark (and the clock) I realized it's just more of a case of everyone else slowing down than me actually picking it up. Mercifully, the course turns one last time right after the 2nd mile mark and it's a straight shot downhill to the finish line. I pass another pack for the last time and finally move into the top 10. The last 4 minutes of the race I am chasing down the guy in front of me but apparently he was just doing a tempo run and when he heard me coming he picks it up just enough to fight me off. Race Summary - 16:43 / 9th place / 2nd AG - 5:28, 5:39, 5:01, 35 (0.13)
I didn't stick around for awards as it was cold as hell out and my wife wanted to do some last minute shopping in the grocery store nearby. But I did get served a nice slice of humble pie as one of the top 3-5 runners wore a Flash costume and I lost sight of him shortly before the 2 mile mark. Overall I enjoy training in my new town where there's plenty of hills to go with the altitude, but when the competition decides to show up there's more of it in a small local turkey trot than a Rock n Roll race with over 20,000 people.
Happy Thanksgiving everyone and hope you all enjoy the rest of your weekend.
Colorado Springs YMCA Turkey Trot Race Report
So... I showed up at my turkey trot knowing that there's a good chance there's going to be a decent amount of competition. (2 years ago the guy who won the Air Force marathon that year got 5th in this race). My suspicions were confirmed when I saw a ton of people in their college or HS uniforms warming up (not to mention the guys with local racing team gear on). The starter gives us the 'GO!" command and everyone takes off, and it's probably the craziest race start I have seen in years. Someone goes down right in front of me about 20 seconds into the race and I think about hurdling him, but I figure given how well coordinated I am I probably trip over him somehow and I started all the way on the left side so I just stutter step and go around.
For the first mile I was having high school XC flashbacks where I am just passing clumps of teenagers every minute or so. Finally shortly before the mile I am in the top 15 or so and finally have enough room to see the leaders. I also notice the course still hasn't stopped climbing yet, and it's just alternating one gentle uphill with one brutal uphill. (New course this year, apparently the race directors decided the altitude wasn't enough of a challenge anymore so they mixed in all the hills near the race start/finish) I am moving my way through the field steadily but when I saw the 2nd mile mark (and the clock) I realized it's just more of a case of everyone else slowing down than me actually picking it up. Mercifully, the course turns one last time right after the 2nd mile mark and it's a straight shot downhill to the finish line. I pass another pack for the last time and finally move into the top 10. The last 4 minutes of the race I am chasing down the guy in front of me but apparently he was just doing a tempo run and when he heard me coming he picks it up just enough to fight me off. Race Summary - 16:43 / 9th place / 2nd AG - 5:28, 5:39, 5:01, 35 (0.13)
I didn't stick around for awards as it was cold as hell out and my wife wanted to do some last minute shopping in the grocery store nearby. But I did get served a nice slice of humble pie as one of the top 3-5 runners wore a Flash costume and I lost sight of him shortly before the 2 mile mark. Overall I enjoy training in my new town where there's plenty of hills to go with the altitude, but when the competition decides to show up there's more of it in a small local turkey trot than a Rock n Roll race with over 20,000 people.
Happy Thanksgiving everyone and hope you all enjoy the rest of your weekend.
SFBayDuck
Footballguy
SFBayDuck
Footballguy
Happy Thanksgiving all! Not to get too cheesy or maudlin, but I'm thankful for all of you in this thread for the advice, accountability, and inspiration I've gotten here the past few years.
Ran my own little 10K on mostly trails this morning, and have spent the rest of the day eating, drinking, and watching some football. Trying to use the time off work to get in some good runs this week so I'm looking at another short one tomorrow (followed by wine tasting in Sonoma and more football) and then 3-4 hours on the trails on Saturday morning.
Ran my own little 10K on mostly trails this morning, and have spent the rest of the day eating, drinking, and watching some football. Trying to use the time off work to get in some good runs this week so I'm looking at another short one tomorrow (followed by wine tasting in Sonoma and more football) and then 3-4 hours on the trails on Saturday morning.
IvanKaramazov
Footballguy
Steve --- Dear God. I don't even want to imagine a world where 16
x is good for only second in my AG. Great race and congrats on your performance versus an obviously strong field.
x is good for only second in my AG. Great race and congrats on your performance versus an obviously strong field.Prince Myshkin
Footballguy
fairly certain tomorrow's run will be a bomb after todays gluttony...
Sand
Footballguy
Another 8 in today. Slow, but went well.
Nice runs to you and Ivan! Good to see some competition before gluttony.
FUBAR
Footballguy
18,522 heart beats this morning. (126 minutes @ 147bpm), 13.1 Miles. 9:38 pace - which I keep reminding myself is an item of interest but not the target or goal. I will be curious to see if the speed increases with the same heart rate as I progress through this training. I do feel like I'm intentionally going slow, which is mildly uncomfortable but at the end I'm still feeling like I can go another 5-10 miles without issue. I'm hungry, as all I consumed on the run was a small bottle of water, but I'm feeling good. (I had a coffee, PB&J and banana before heading out)
First mile is challenging to keep my heartrate where it should. For whatever reason, it shoots up then settles. I don't think it's entirely accurate though, as at 1/4M in the monitor shows 200bpm. After a mile either my heart or the monitor settle down and I can start focusing on keeping it between 143-148. All was good except at mile 8 my heartrate jumped up to 165, where two dogs, I think mutts a little bigger but less muscular than pit bull terriers, chased after me for 1/4 mile before 3 cars almost ran them over.
Also day 5 of the 30 day plank challenge.
FUBAR
Footballguy
http://www.indiegogo.com/projects/skulpt-aim-world-s-first-device-to-measure-muscle-fitness-with-one-touch?utm_campaign=Facebook+Personal+Trainer&utm_content=Personal+Trainer&utm_medium=facebook+ads&utm_source=facebook.com&utm_term=Health+and+Well+Being Cool concept but how often would a person actually use it? I can see teams / clubs and gyms using it.
Ned
Footballguy
@ 18,522The first mile can give you bad readouts when its really dry out. I have to toss my 1st mi data a lot during this time of year.
The bolded is friggin' awesome! Exactly what you need to be thinking. It's only uncomfortable now because you're not used to it. Give it a few weeks and I'll bet the pace gets a bit quicker and it'll become more natural feeling also.
I want to check out the plank challenge. I could use some different core exercises.
tri-man 47
Footballguy
Well, I join everyone else with less than ideal conditions. My 8 mile prediction run was in low 20s temp and a fresh inch of snow (hiding some ice underneath on the paved bike trail). Low-key event - maybe 100 people. I have a nephew that got into running quite regularly this past year, and he eagerly came out for the race (as did his dad, my BIL, who I had cheered to a sub-4:00 marathon a few years ago). I'd predicted a 7:40 pace, but I should have just stuck with my marathon pace, which is what I ran (8:10/mile). It felt like way too much effort - a result of reduced training in the past several weeks and a course with rolling hills. I ended up running most of it with my nephew. We had a nice chat through the first half. After a late turn, he asked if it was about a mile to go, and I said it probably was. Soon after, he kicked up his speed, and I let him go. Secretly, I think he was hoping to beat me, and I had no good reason or desire to chase him down. I reminded him later, though, if he held that pace and repeated the course twice more (plus), he'd be at my marathon PR. Can't let the kid get too full of himself!
FUBAR - funny shirt! I like it.
Good luck to the 100m lottery guys! I know how much you'd love to get in.
FUBAR - funny shirt! I like it.
Good luck to the 100m lottery guys! I know how much you'd love to get in.
SFBayDuck
Footballguy
I think the HR monitor getting a good reading could definitely be a part of that first mile HR variability in readings. But it's also about warming up. I've tested it a couple of times with a really long warm up - like taking a full 15 minutes of walking at a quicker and quicker pace then sloooowly jogging and increasing pace over 5 minutes or so up to where I want to be. The times I've done that the HR did indeed move up gradually to goal without jumping around. If it was an issue with the monitor it would seem that it would jump around with that protocol, but that didn't happen.
The first mile can give you bad readouts when its really dry out. I have to toss my 1st mi data a lot during this time of year.
The bolded is friggin' awesome! Exactly what you need to be thinking. It's only uncomfortable now because you're not used to it. Give it a few weeks and I'll bet the pace gets a bit quicker and it'll become more natural feeling also.
poor readings
I want to check out the plank challenge. I could use some different core exercises.
FWIW Maffetone is a big proponent of extended warm up and cool down, not just from a HR perspective but a muscle fiber perspective as well - different paces recruit different fibers, so he feels it's a more complete workout to move up through various intensities and then back down again at the end of the run.
That being said, I usually don't really worry about the jumping around I see when I do a shorter warm up - it'll go from 100 to 155-160 at an easy pace before setting back in to the 140-145 I'm usually targeting. The concern with HR going too high during the workout is that it can flip that switch on your metabolism to rely more on carbs and not settle back down into primarily fat burning. But I don't think that's happening in that first mile.
koby925
Footballguy
2013 Manchester Road Race Report
Holy cow I'm sure I've run a race in similar or colder conditions but not since I've been older and wussier. The temp of 28-29 at guntime I can handle but coupled with 20-25 mph winds was tough. Walking from the car to registration with my wife and FIL the wind was whipping through my pants and freezing my legs. I did maybe a mile or warming up on side streets and still had no clue what to actually wear in the race. Left my wife and FIL wearing a hat, gloves, a long sleeve tech type shirt and Hind type running pants. They want you in the corrals way before race time and I go in there with all this gear on. They I start thinking I want to ditch the pants and hat. Luckily my wife comes by 10 minutes or so before race start for one last good luck and I dump the pants and hat. But standing in the corral all that time in shorts pretty much negated any warmup.
The gun goes off and I try to settle in to a decent pace. Have to dodge some people in the beginning but not as much as last year because this year I set up about mid-corral. Then about 1/4 mile in, probably due to lack of warmup, my right calf starts giving me danger signs. It felt like the strain I had about 10 miles into my Half, which worried me but I ran through that one and decide to run through this too. If it was a workout I probably would have stopped. This lingers for the whole first mile and is throwing off my concentration some and I think I'm running with a slight giddyup. Plus the win is howling in your face the first mile. Come through the first mile with the effort I think I needed but I was only at 5:59. Not a good sign, I think to myself, that felt more like 5:45-5:50 effort.
The hills start at about 1.05 and last until 2.20 or so. Knowing that this year, I feel more prepared. And once the hills start, I forget about my calf. Amazing how that happens. I'm actually maintaining positioning or even gaining on some people in the first .5 or .6 of the hills, so I think my long runs are paying off. The second part of the hills, though, I start to feel the wheels coming off. I latch onto a group that includes a young lady with a nice derriere for motivation. Sadly, she loses me at about 2 miles with still a bit more hills to go. Pass through the 2 mile mark in 12:45. So a 6:46 mile. Again, I think I was over 7 for this mile last year but this was a much better effort. I was expecting to see 12:30s so this is a bit discouraging.
Finally finish the hills and go into my pre-race mode to catch my breath some then race the last 2 miles or so. But catching my breath is not coming as I'd like. And the wind is doing nobody any favors. I was still kind of struggling so didn't even see my 3 mile time but after the race I had it at 17:55. So a 6:10 3rd mile. I look down again around the 5k mark and see 18:40s so knew I hadn't picked it up in that mile like planned. This is where I start doubting myself and wondering why I didn't get any 5ks in before this race. If I raced a 5k I'd already be done. UGH. I again latch onto a group to pull me along and come through 4 miles in 24:58. So a 6:03 4th mile.
Doing the math, I realize sub 29 isn't happening and if I don't pick it up sub 29:25 (last year's time) and sub 30 possibly isn't even happening. This gives me some short lived motivation and I pick it up for the next .2 or so. But then it hits me that I STILL have over a half mile and get discouraged again. Make the last turn on Main Street and I know this is about .35 miles. I don't start really charging again until I can read the clock and see it's in the 28's. Sweet, I thought, I can still get last year's time. So I dug in and ended up covering that last .75 in 5:30-5:35 mile pace, by far my best portion of the race.
So not what I wanted to do by far but considering the injuries I've had, lack of any speed and lack of summer/fall base PLUS the brutal conditions, I came to a sense of happiness with the results on the cooldown. And I finished 58 spots higher than last year and looking at results today, for example, 13 elites broke 22 last year, this year with a better field only 2 did. So I feel like it was a very good effort all things considered.
Congrats to the other racers yesterday.
Now onto the winter of BASE.
Holy cow I'm sure I've run a race in similar or colder conditions but not since I've been older and wussier. The temp of 28-29 at guntime I can handle but coupled with 20-25 mph winds was tough. Walking from the car to registration with my wife and FIL the wind was whipping through my pants and freezing my legs. I did maybe a mile or warming up on side streets and still had no clue what to actually wear in the race. Left my wife and FIL wearing a hat, gloves, a long sleeve tech type shirt and Hind type running pants. They want you in the corrals way before race time and I go in there with all this gear on. They I start thinking I want to ditch the pants and hat. Luckily my wife comes by 10 minutes or so before race start for one last good luck and I dump the pants and hat. But standing in the corral all that time in shorts pretty much negated any warmup.
The gun goes off and I try to settle in to a decent pace. Have to dodge some people in the beginning but not as much as last year because this year I set up about mid-corral. Then about 1/4 mile in, probably due to lack of warmup, my right calf starts giving me danger signs. It felt like the strain I had about 10 miles into my Half, which worried me but I ran through that one and decide to run through this too. If it was a workout I probably would have stopped. This lingers for the whole first mile and is throwing off my concentration some and I think I'm running with a slight giddyup. Plus the win is howling in your face the first mile. Come through the first mile with the effort I think I needed but I was only at 5:59. Not a good sign, I think to myself, that felt more like 5:45-5:50 effort.
The hills start at about 1.05 and last until 2.20 or so. Knowing that this year, I feel more prepared. And once the hills start, I forget about my calf. Amazing how that happens. I'm actually maintaining positioning or even gaining on some people in the first .5 or .6 of the hills, so I think my long runs are paying off. The second part of the hills, though, I start to feel the wheels coming off. I latch onto a group that includes a young lady with a nice derriere for motivation. Sadly, she loses me at about 2 miles with still a bit more hills to go. Pass through the 2 mile mark in 12:45. So a 6:46 mile. Again, I think I was over 7 for this mile last year but this was a much better effort. I was expecting to see 12:30s so this is a bit discouraging.
Finally finish the hills and go into my pre-race mode to catch my breath some then race the last 2 miles or so. But catching my breath is not coming as I'd like. And the wind is doing nobody any favors. I was still kind of struggling so didn't even see my 3 mile time but after the race I had it at 17:55. So a 6:10 3rd mile. I look down again around the 5k mark and see 18:40s so knew I hadn't picked it up in that mile like planned. This is where I start doubting myself and wondering why I didn't get any 5ks in before this race. If I raced a 5k I'd already be done. UGH. I again latch onto a group to pull me along and come through 4 miles in 24:58. So a 6:03 4th mile.
Doing the math, I realize sub 29 isn't happening and if I don't pick it up sub 29:25 (last year's time) and sub 30 possibly isn't even happening. This gives me some short lived motivation and I pick it up for the next .2 or so. But then it hits me that I STILL have over a half mile and get discouraged again. Make the last turn on Main Street and I know this is about .35 miles. I don't start really charging again until I can read the clock and see it's in the 28's. Sweet, I thought, I can still get last year's time. So I dug in and ended up covering that last .75 in 5:30-5:35 mile pace, by far my best portion of the race.
So not what I wanted to do by far but considering the injuries I've had, lack of any speed and lack of summer/fall base PLUS the brutal conditions, I came to a sense of happiness with the results on the cooldown. And I finished 58 spots higher than last year and looking at results today, for example, 13 elites broke 22 last year, this year with a better field only 2 did. So I feel like it was a very good effort all things considered.
Congrats to the other racers yesterday.
Now onto the winter of BASE.
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Prince Myshkin
Footballguy
true statement...did get better towards the end thoPrince Myshkin said:
congrats koby. i know your time wasn't what you were hoping for, but sounds like you did very well compared to the field.
Prince Myshkin
Footballguy
2XU Compression socks on sale at Amazon for $20 right now...
FUBAR
Footballguy
Ned, duck and the rest of the gurus; do you concern yourself at all if the hr goes over the target for a little while, like on a hill? We knew this, but never really thought about how much a difference uphill and downhill really make. On one hill in particular I had to practically walk it just to keep under 148. It didn't feel that difficult but apparently it is.
Ned
Footballguy
Hills, wind, heat, etc will all make it go up. I will back off the pace when going uphill or into the wind, but it won't walk. Once I get to the downside, I will relax and let the HR recover back down. It's not critical to be in that perfect range for 100% of the run, but you don't want to spend just 40% of your time in it either. Super cool to see you giving this a real shot.
FUBAR
Footballguy
Thanks Flanders. I get 2 times to test it, March with the trail marathon and May 4 at a local race. This ends half a mile from my office.
http://www.fortbraggmwr.com/allamericanmarathon/
http://www.fortbraggmwr.com/allamericanmarathon/
SFBayDuck
Footballguy
Similar approach, except I absolutely walk when needed (which is often on the trails around here). The key is to not let the HR get too high for too long, switching the metabolism in a way that it's tough to drop back into primarily fat-burning. Of course I don't know how long is too long, so I just do my best to keep it in the right zone. But sometimes even walking that's hard to do - look at the climb I had today (I don't think there was really a 46% grade as Garmin reports, but it was steep!). I hiked most of the way back up to the top, and while I had taken my HRM off earlier (the AK Ultimate Direction race vest I was wearing rubs against it and it was chafing), I guarantee my HR was climbing up into the 160s on the steeper parts of the climb.Ned said:Hills, wind, heat, etc will all make it go up. I will back off the pace when going uphill or into the wind, but it won't walk. Once I get to the downside, I will relax and let the HR recover back down. It's not critical to be in that perfect range for 100% of the run, but you don't want to spend just 40% of your time in it either.Super cool to see you giving this a real shot.FUBAR said:
It was a good 15 mile adventure today. I had never been on this trail before, so didn't realize how high up I was when I started. I ran down into Stinson Beach where the turnaround aid station for the Quad Dipsea (repeating the 7+ mile Dipsea Race route 4 times) was set up. I was on trails that roughly paralleled the race course, but did get cheered as I ran into the parking lot where the aid station was - after being told I was going the wrong way when I purposely didn't run into the aid station itself but looped around behind it. Beautiful day, fun to explore a new trail, and some good practice of my power hiking!
FUBAR
Footballguy
Thanks guys.
Funny how different days will be different for no apparent reason. Weather was about the same today as Friday (slightly warmer today), and the last 40 minutes was the same route, but went 103 minutes at 146bpm (15,038 beats) and the pace ended up being 9:03, 30 seconds faster than Friday. I wore a lighter hat, shorts instead of pants and only one ls shirt... So maybe that's the difference but I didn't feel overheated Friday.
Funny how different days will be different for no apparent reason. Weather was about the same today as Friday (slightly warmer today), and the last 40 minutes was the same route, but went 103 minutes at 146bpm (15,038 beats) and the pace ended up being 9:03, 30 seconds faster than Friday. I wore a lighter hat, shorts instead of pants and only one ls shirt... So maybe that's the difference but I didn't feel overheated Friday.
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SFBayDuck
Footballguy
That's the trickiest part (IMHO) of HR training - many things besides PRE/pace effect HR. Sleep, caffeine, heat, wind, time of day, work stress, recent training, etc.
tri-man 47
Footballguy
But ultimately, that's the benefit of HR racing, IMO. We can't mentally adjust for all those factors, so instead we can just use the HR to measure our effort du jour.
FUBAR
Footballguy
I think that's the biggest thing. It would be overly tempting to see the pace and push to the goal on a bad day. At least that's been one of my biggest training faults.
Ned
Footballguy
BINGO!!!
FUBAR
Footballguy
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