Ran a 10k in June (4 Viewers)

[sho nuff]

Beautiful morning for a run.

About 38 when I went out...warmed to about 45 during the run.

8 pretty smooth miles. Longest I have gone in a while with all the injuries and illness. Really felt good. Legs are fresh, that is for sure.

Think its really helped that I have been running 3 days a week...and lifting and doing 20-30 minutes on the elliptical the other 3 days.

Knees felt good too which is a very good thing after how they started feeling last fall.

 

[Juxtatarot]

We're on to go to the top. Minor course deviation that will eliminate 1 mile of very technical trail and 1 mile of gravel road replaced by hardtop.

Giddy up, good luck BnB!!! Crush it!!!Same to you wilked, can't wait for some great race reports tomorrow. Place has been kinda dead lately

that time of year, gotta think things pick up again in a month or so. Outside of my one race I'm just trying to build miles right now. Will start training when the snow goes away.

This has been a horrible winter for any serious outdoor training ...and now Chicago will see some more sub-zero temps over the next several days! My fall season was a string of tapers and recovery with the marathons, followed by this sucky winter. So other than Christmas week, I haven't hit 30 miles for a week since mid-August. The only thing I have been able to do consistently is get in a double digit mileage run on the weekend.

Training for a early spring marathon like Boston would have been miserable.

 

[beer 302]

http://www.ebay.com/itm/300944797032

Just in time for you below zero folk

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Had a pretty stellar day, started the morning off with our 6 mile trail no drop run. Everyone took off so I hung back with the newbie and just ran slow making sure she didn't get lost. When we were finished I headed back out for a faster paced 4 miler on a section of trail I rarely run then came home and got 2 miles in with the youngest who has a sudden urge to run track! She runs like a rabbit, very quick for short bursts and then dies. Tried to tell her long & slow but I think she has sprinter written all over her. Just happy to get her out with me. Ran with the oldest twice this week too for the first time in 6 months. Been a pretty great week!

 

[wilked]

So i left my garmin at the hotel, no big deal as i go back monday. Have an old 205 here but im somewhat inclined to just do my route without it. This will be a down week, but im hesitant to not have any data and risk running too hard...

Thoughts?

I find my surrogate garmin / hr monitor to be... Breathe in through nose, out through mouth. You practically cannot escape aerobic zone and continue doing so.

 

[MAC_32]

http://www.ebay.com/itm/300944797032

Just in time for you below zero folk

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

Had a pretty stellar day, started the morning off with our 6 mile trail no drop run. Everyone took off so I hung back with the newbie and just ran slow making sure she didn't get lost. When we were finished I headed back out for a faster paced 4 miler on a section of trail I rarely run then came home and got 2 miles in with the youngest who has a sudden urge to run track! She runs like a rabbit, very quick for short bursts and then dies. Tried to tell her long & slow but I think she has sprinter written all over her. Just happy to get her out with me. Ran with the oldest twice this week too for the first time in 6 months. Been a pretty great week!

already got this bad guy, life saver,

 

[wilked]

Plan for tomorrow: 5 miles of 8:05, 5 miles of 7:55, 3.1 of 7:45. Assuming I achieve it, will see how my HR responds and decide if that is a reasonable first half plan for Boston

 

[wilked]

http://www.ebay.com/itm/300944797032

Just in time for you below zero folk

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

Had a pretty stellar day, started the morning off with our 6 mile trail no drop run. Everyone took off so I hung back with the newbie and just ran slow making sure she didn't get lost. When we were finished I headed back out for a faster paced 4 miler on a section of trail I rarely run then came home and got 2 miles in with the youngest who has a sudden urge to run track! She runs like a rabbit, very quick for short bursts and then dies. Tried to tell her long & slow but I think she has sprinter written all over her. Just happy to get her out with me. Ran with the oldest twice this week too for the first time in 6 months. Been a pretty great week!

. Pretty cool to ru with the fam, nice!

 

[MAC_32]

Weather is deteriorating tomorrow, so doing my long run today. Very windy but sunny and in the fortys. Going to shoot for nine or ten, planning on Hour and a half so it depends if my legs say nine or ten min pace a mile or two in.

 

[tri-man 47]

So i left my garmin at the hotel, no big deal as i go back monday. Have an old 205 here but im somewhat inclined to just do my route without it. This will be a down week, but im hesitant to not have any data and risk running too hard...

Thoughts?

I find my surrogate garmin / hr monitor to be... Breathe in through nose, out through mouth. You practically cannot escape aerobic zone and continue doing so.

That'll work. My trick is a slower breathing pattern - in or out every third step instead of every other step.

So despite my whining, today was my best run of the winter season: 15 miles on a 25 degree day and with the wind at my back (point to point run). Average pace of 8:15/mile, but the straight stretches with good footing (most of the run) were at or below 8:00/mile.

beer - nice family outing!

2Young - interesting experiment!

 

[FUBAR]

Did one of my favorite workouts this morning.

1/2 mile warm-up

6 X:

25 push-ups

1/4 mile run

25 air squats

1/4 mile run

1/2 mile cool down


Kept each 1/4 just under 5k pace (by effort), legs were burning at the end.

 

[Sand]

http://www.ebay.com/itm/300944797032

Just in time for you below zero folk

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

Had a pretty stellar day, started the morning off with our 6 mile trail no drop run. Everyone took off so I hung back with the newbie and just ran slow making sure she didn't get lost. When we were finished I headed back out for a faster paced 4 miler on a section of trail I rarely run then came home and got 2 miles in with the youngest who has a sudden urge to run track! She runs like a rabbit, very quick for short bursts and then dies. Tried to tell her long & slow but I think she has sprinter written all over her. Just happy to get her out with me. Ran with the oldest twice this week too for the first time in 6 months. Been a pretty great week

Neither of my kids had any sense of pace. Always sprint/die. They learn.

On my end a 43 mile ride after skipping two days after the norovirus. Of course I chose to go out with the two strongest guys in the area. Struggled mightily, felt weak, etc. But I hung in there for the most part and got something good in.

 

[MAC_32]

Apparently all this #### weather running has paid off. Ended up doing eleven miles in an hour thirty three. When I got done I was hoping for ten, but then I mapped it and...I'll be damned! 8:30 pace! The only mild struggles were the middle two miles uphill and into the twenty to thirty mph wind and the final mile.

 

[PatriotJohn]

Great day for a fair weather run in western OH.....4 miles with 1 walk, 2 jog at #12:00 pace, and 1 walk. Hit me today more than before with marathon only 7 months out. Weight loss and mindset change must start now. Going for easy distance running instead of trying to beat 10 minute miles every time out there. I think this will help with the weight loss too. Sure beats 45-60 minutes on elliptical every day. Still feel like I had more in the tank when I finished which was a good sign. Yes, running is a drug and I am addicted!

 

[tri-man 47]

http://www.ebay.com/itm/300944797032

Just in time for you below zero folk

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

Had a pretty stellar day, started the morning off with our 6 mile trail no drop run. Everyone took off so I hung back with the newbie and just ran slow making sure she didn't get lost. When we were finished I headed back out for a faster paced 4 miler on a section of trail I rarely run then came home and got 2 miles in with the youngest who has a sudden urge to run track! She runs like a rabbit, very quick for short bursts and then dies. Tried to tell her long & slow but I think she has sprinter written all over her. Just happy to get her out with me. Ran with the oldest twice this week too for the first time in 6 months. Been a pretty great week

Neither of my kids had any sense of pace. Always sprint/die. They learn.

So Sand's kids Sand their runs? Color me shocked!

A number of good runs here! This place is gonna start popping in a few weeks as we all get better opportunities to feed the addiction.

 

[FUBAR]

Yep. Stoked to get out on the bike. Trainer has its place but the road rules

 

[BassNBrew]

Made the first cutoff and ended up finishing. Not sure of my finish time, but it was sub 8:30 and not a pr. Finished middle of the pack. Decent training run and had some promising signs that training is headed in the right direction. Spectacular day weather wise (temp/winds/sun), the ice on the course was another story. Legs and feet are trashed this morning. I'll do a report later this week.

 

[Hang 10]

Made the first cutoff and ended up finishing. Not sure of my finish time, but it was sub 8:30 and not a pr. Finished middle of the pack. Decent training run and had some promising signs that training is headed in the right direction. Spectacular day weather wise (temp/winds/sun), the ice on the course was another story. Legs and feet are trashed this morning. I'll do a report later this week.

How many miles was this race?

 

[Hang 10]

Did 11 miles yesterday. Ran the first half at about an 8:15-8:20 pace and progressively got faster in the second half...from 7:40 to a finish at 7:12. Pretty pleased overall as I'm not limping around today. Gonna go for a recovery run in a bit and finish out the week with over 30 miles.

 

[SFBayDuck]

http://www.ebay.com/itm/300944797032

Just in time for you below zero folk

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

Had a pretty stellar day, started the morning off with our 6 mile trail no drop run. Everyone took off so I hung back with the newbie and just ran slow making sure she didn't get lost. When we were finished I headed back out for a faster paced 4 miler on a section of trail I rarely run then came home and got 2 miles in with the youngest who has a sudden urge to run track! She runs like a rabbit, very quick for short bursts and then dies. Tried to tell her long & slow but I think she has sprinter written all over her. Just happy to get her out with me. Ran with the oldest twice this week too for the first time in 6 months. Been a pretty great week!

That's awesome that the kids are involved. I haven't been able to get my 10 year old to do anything more than ask about my races, although I understand she was "bragging" at school last year after my first 50 miler, that was kind of cool. Apparently the teacher tried to correct her thinking that wasn't possible, and she had to ensure her that it really was 50 miles.

Made the first cutoff and ended up finishing. Not sure of my finish time, but it was sub 8:30 and not a pr. Finished middle of the pack. Decent training run and had some promising signs that training is headed in the right direction. Spectacular day weather wise (temp/winds/sun), the ice on the course was another story. Legs and feet are trashed this morning. I'll do a report later this week.

Atta boy, I never had a doubt. Looking forward to the report.

On my end, still tough times. Pops took a turn for the worse on the way up from CA to OR. Went in to visit a neurosurgeon on Friday for follow up, that led to another CT scan which led to an ER visit which led to surgery yesterday morning to remove a blood clot and relieve pressure on the brain. Physically he seems to be doing ok (stable, but not walking, dizzy, incontinent) but cognitively he's just not there. He knows who we are but when asked what year this is the answer varies from 1974 to 2090, and last night he thought we were in London at the capital building. Hopefully the surgery will hasten recovery a bit, but it's tough to see a PhD who was still practicing (psychology) now not know where the #### he is.

As for the "taking care of me so I can take care of others" part, I "ran" 1.25 miles with a couple of laps around a hotel parking lot next to I-5 on Wednesday morning on the drive up. I then got in 10 miles on Friday morning on a great trail in Forest Park right in Portland, which was the only peace I've felt in over a week. It's amazing - I was feeling really short tempered and anxious for a few days, and after that run that has cleared up a lot. The body and mind really start to rely on the benefits of this stuff, and react to not getting them.

Off to the hospital again, hope to get in a few miles while my mom is with him on those same trails, which are a mile from where we'll be.

 

[worrierking]

Can't wait to read the report BnB. Hang in there Duck.

 

[tri-man 47]

Can't wait to read the report BnB. Hang in there Duck.

 

[Juxtatarot]

Congrats BnB! Sounds like you were pleased with the result all things considered.

On my end, I had a pretty good week. I'm liking the Hokas (besides the newfangled shoelaces). Hopefully they keep the injuries at bay. 36.5 miles for the week capped off by 6 treadmill tempo miles averaging 6:35 this morning.

 

[IvanKaramazov]

Question for you guys -- a friend of mine is thinking of taking up archery, but he needs to know the right HR zones to maintain when using different bows. I know this is a long-shot, but can anybody in this thread help me out here?

 

[Sand]

Made the first cutoff and ended up finishing. Not sure of my finish time, but it was sub 8:30 and not a pr. Finished middle of the pack. Decent training run and had some promising signs that training is headed in the right direction. Spectacular day weather wise (temp/winds/sun), the ice on the course was another story. Legs and feet are trashed this morning. I'll do a report later this week.

How many miles was this race?

40, but over one very large hill in the middle.

 

[ChiefD]

Ran 10.7 today. I was all over the place in terms of heart rate relative to pace. Finally just settled in with a heart rate around 160-162. Ended up with an overall pace of 9:17, which is perfectly fine with me. Didn't really try to push it.

And Duck, positive vibes coming your way for you and your dad.

 

[Juxtatarot]

Ran 10.7 today. I was all over the place in terms of heart rate relative to pace. Finally just settled in with a heart rate around 160-162. Ended up with an overall pace of 9:17, which is perfectly fine with me. Didn't really try to push it.

160-162? That's a "push it" heart rate. What's your goal pace?

 

[beer 302]

That's awesome that the kids are involved. I haven't been able to get my 10 year old to do anything more than ask about my races, although I understand she was "bragging" at school last year after my first 50 miler, that was kind of cool. Apparently the teacher tried to correct her thinking that wasn't possible, and she had to ensure her that it really was 50 miles.

On my end, still tough times. Pops took a turn for the worse on the way up from CA to OR. Went in to visit a neurosurgeon on Friday for follow up, that led to another CT scan which led to an ER visit which led to surgery yesterday morning to remove a blood clot and relieve pressure on the brain. Physically he seems to be doing ok (stable, but not walking, dizzy, incontinent) but cognitively he's just not there. He knows who we are but when asked what year this is the answer varies from 1974 to 2090, and last night he thought we were in London at the capital building. Hopefully the surgery will hasten recovery a bit, but it's tough to see a PhD who was still practicing (psychology) now not know where the #### he is.

Thanks, we'll see how long it lasts. This week will be telling if they keep it up since both are very sore right now.Sorry to hear about pops. I know how difficult it can be having lost both my parents a few years ago. I watched my mom, who was a friggin' rock, go from doing everything to barely being able to take care of herself. Still praying for a complete healing GB! Keep sneaking in the miles where you can, when you can. If nothing else it's great therapy just to get away from the situation and decompress a little bit.

Question for you guys -- a friend of mine is thinking of taking up archery, but he needs to know the right HR zones to maintain when using different bows. I know this is a long-shot, but can anybody in this thread help me out here?

Wow, somebody who is into archery AND HR? I can't think of anyone in this thread that fits that bill

 

[beer 302]

Made the first cutoff and ended up finishing. Not sure of my finish time, but it was sub 8:30 and not a pr. Finished middle of the pack. Decent training run and had some promising signs that training is headed in the right direction. Spectacular day weather wise (temp/winds/sun), the ice on the course was another story. Legs and feet are trashed this morning. I'll do a report later this week.

How many miles was this race?

40, but over one very large hill in the middle.

LOL, that's one way to describe it!Congratulations BnB!!!! Cant wait to hear about it. I know the weather here was perfect yesterday but I wasn't running up Mt. Everest.

 

[tri-man 47]

Question for you guys -- a friend of mine is thinking of taking up archery, but he needs to know the right HR zones to maintain when using different bows. I know this is a long-shot, but can anybody in this thread help me out here?

I'd target something like:

Recurve- up to 70% of max

Barebow- up to 65% of max

Longbow - up to 60% of max

I might adjust the ranges and shoot for different numbers, depending on FITA vs. Portsmouth rounds, of course. But I bow to those with experience at all this.

 

[ChiefD]

Ran 10.7 today. I was all over the place in terms of heart rate relative to pace. Finally just settled in with a heart rate around 160-162. Ended up with an overall pace of 9:17, which is perfectly fine with me. Didn't really try to push it.

160-162? That's a "push it" heart rate. What's your goal pace?

Keep in mind: I've only been running with a heart rate monitor for about 3 weeks, so I'm still trying to work on running slow. So I know my heart rate is pretty high right now. This route I ran today had a stretch from mile 4 through 8 that was at a steady incline for a large portion, so I'm guessing that skewed my numbers. Miles 1-4 were pretty good: I was in the high 140's pretty much that whole stretch.

My target for my race is about an 8:00 minute mile. My last half in October was 8:23.

 

[FUBAR]

Question for you guys -- a friend of mine is thinking of taking up archery, but he needs to know the right HR zones to maintain when using different bows. I know this is a long-shot, but can anybody in this thread help me out here?

I'd target something like:

Recurve- up to 70% of max

Barebow- up to 65% of max

Longbow - up to 60% of max

I might adjust the ranges and shoot for different numbers, depending on FITA vs. Portsmouth rounds, of course. But I bow to those with experience at all this.

ignorant question here - does HR matter with archery? I understand the need to keep it low as possible, but should you really target a specific rate?

 

[FUBAR]

Ran 10.7 today. I was all over the place in terms of heart rate relative to pace. Finally just settled in with a heart rate around 160-162. Ended up with an overall pace of 9:17, which is perfectly fine with me. Didn't really try to push it.

160-162? That's a "push it" heart rate. What's your goal pace?

Keep in mind: I've only been running with a heart rate monitor for about 3 weeks, so I'm still trying to work on running slow. So I know my heart rate is pretty high right now. This route I ran today had a stretch from mile 4 through 8 that was at a steady incline for a large portion, so I'm guessing that skewed my numbers. Miles 1-4 were pretty good: I was in the high 140's pretty much that whole stretch.

My target for my race is about an 8:00 minute mile. My last half in October was 8:23.

I thought you were doing MAF.

Are you 18?

 

[FUBAR]

Kind of interesting to get out for 14.4 without the garmin today. Left at 7, took the first 7-8 (guessing based on route) relatively easy, then pushed. I got a little carried away at mile 13-14, listening to prodigy and I'm fairly sure I hit the 160s or 170s. 5 minutes to cool down and stretch, walked in the house and saw the clock said 8:50. So I'd guess that was 1:45ish. So, accidentally 7:17 (ish) pace overall... Think I pushed it too hard.

Tomorrow, depending what time class gets out, I'll do 10 at MAF.

Question - If my March 15 trail marathon is a B / training race, how much of a taper and recovery should I do?

Then it's 7 weeks to my A marathon.

 

[Prince Myshkin]

8 miles for me today...longest since the Achilles injury. Absolutely perfect weather -- sunny, 40's, just a hint of a breeze. Best run in a while.

Hang in there Duck. I hate to hear about the regression, but maybe the pressure release will take care of things.

 

[Juxtatarot]

Ran 10.7 today. I was all over the place in terms of heart rate relative to pace. Finally just settled in with a heart rate around 160-162. Ended up with an overall pace of 9:17, which is perfectly fine with me. Didn't really try to push it.

160-162? That's a "push it" heart rate. What's your goal pace?

Keep in mind: I've only been running with a heart rate monitor for about 3 weeks, so I'm still trying to work on running slow. So I know my heart rate is pretty high right now. This route I ran today had a stretch from mile 4 through 8 that was at a steady incline for a large portion, so I'm guessing that skewed my numbers. Miles 1-4 were pretty good: I was in the high 140's pretty much that whole stretch.My target for my race is about an 8:00 minute mile. My last half in October was 8:23.

What is your HR at 8:00 pace after a few miles? I'm surprised 162 wasn't a difficult long run for you. It makes me wonder if your max is higher than we thought.

 

[SFBayDuck]

It was a chilly 45 degrees here in a Portland today so I hit REI for a long sleeve tech shirt and a pair of liner gloves, as I packed for a few days in Modesto, CA, when I left home last week, not a week in Oregon. Then it was off to that same trail I hit Friday for a good 12 miles. Pretty amazing to have that trail system of 80 miles within the Portland city limits, although that makes for more crowding than I'm used to on my home trails of Marin.

 

[ChiefD]

Ran 10.7 today. I was all over the place in terms of heart rate relative to pace. Finally just settled in with a heart rate around 160-162. Ended up with an overall pace of 9:17, which is perfectly fine with me. Didn't really try to push it.

160-162? That's a "push it" heart rate. What's your goal pace?

Keep in mind: I've only been running with a heart rate monitor for about 3 weeks, so I'm still trying to work on running slow. So I know my heart rate is pretty high right now. This route I ran today had a stretch from mile 4 through 8 that was at a steady incline for a large portion, so I'm guessing that skewed my numbers. Miles 1-4 were pretty good: I was in the high 140's pretty much that whole stretch.My target for my race is about an 8:00 minute mile. My last half in October was 8:23.

What is your HR at 8:00 pace after a few miles? I'm surprised 162 wasn't a difficult long run for you. It makes me wonder if your max is higher than we thought.

Can't really say. Since I've had the heart monitor, I've been trying to run slow. I ran an 8:34 pace yesterday, and that's the fastest pace I've run since getting the heart monitor. My average bpm was 171.

I also live in a neighborhood that has a fair amount of hills, so the longest stretch I ever have that's flat or downhill is MAYBE a mile. More like 3/4 probably.

And the 162 was a pretty smooth run really. Legs got a little tired toward the end, but I attribute that more to drinking 4 beers last night than anything. That and I've been remodeling the kitchen, so I was on my feet all day Saturday between that and my 4 mile run.

 

[Juxtatarot]

Ran 10.7 today. I was all over the place in terms of heart rate relative to pace. Finally just settled in with a heart rate around 160-162. Ended up with an overall pace of 9:17, which is perfectly fine with me. Didn't really try to push it.

160-162? That's a "push it" heart rate. What's your goal pace?

Keep in mind: I've only been running with a heart rate monitor for about 3 weeks, so I'm still trying to work on running slow. So I know my heart rate is pretty high right now. This route I ran today had a stretch from mile 4 through 8 that was at a steady incline for a large portion, so I'm guessing that skewed my numbers. Miles 1-4 were pretty good: I was in the high 140's pretty much that whole stretch.My target for my race is about an 8:00 minute mile. My last half in October was 8:23.

What is your HR at 8:00 pace after a few miles? I'm surprised 162 wasn't a difficult long run for you. It makes me wonder if your max is higher than we thought.

Can't really say. Since I've had the heart monitor, I've been trying to run slow. I ran an 8:34 pace on Thursday, and that's the fastest pace I've run since getting the heart monitor. My average bpm was 171. I also live in a neighborhood that has a fair amount of hills, so the longest stretch I ever have that's flat or downhill is MAYBE a mile. More like 3/4 probably.

And the 162 was a pretty smooth run really. Legs got a little tired toward the end, but I attribute that more to drinking 4 beers last night than anything. That and I've been remodeling the kitchen, so I was on my feet all day Saturday between that and my 4 mile run.

Ok. Just to give you a comparison, my max is about 182. I'll run half marathon paces in the low to mid 160s (until near the end) and any run over 150 for me starts to be a difficult effort.

 

[ChiefD]

Ran 10.7 today. I was all over the place in terms of heart rate relative to pace. Finally just settled in with a heart rate around 160-162. Ended up with an overall pace of 9:17, which is perfectly fine with me. Didn't really try to push it.

160-162? That's a "push it" heart rate. What's your goal pace?

Keep in mind: I've only been running with a heart rate monitor for about 3 weeks, so I'm still trying to work on running slow. So I know my heart rate is pretty high right now. This route I ran today had a stretch from mile 4 through 8 that was at a steady incline for a large portion, so I'm guessing that skewed my numbers. Miles 1-4 were pretty good: I was in the high 140's pretty much that whole stretch.My target for my race is about an 8:00 minute mile. My last half in October was 8:23.

What is your HR at 8:00 pace after a few miles? I'm surprised 162 wasn't a difficult long run for you. It makes me wonder if your max is higher than we thought.

Can't really say. Since I've had the heart monitor, I've been trying to run slow. I ran an 8:34 pace on Thursday, and that's the fastest pace I've run since getting the heart monitor. My average bpm was 171. I also live in a neighborhood that has a fair amount of hills, so the longest stretch I ever have that's flat or downhill is MAYBE a mile. More like 3/4 probably.

And the 162 was a pretty smooth run really. Legs got a little tired toward the end, but I attribute that more to drinking 4 beers last night than anything. That and I've been remodeling the kitchen, so I was on my feet all day Saturday between that and my 4 mile run.

Ok. Just to give you a comparison, my max is about 182. I'll run half marathon paces in the low to mid 160s (until near the end) and any run over 150 for me starts to be a difficult effort.

What is your half pace?

 

[Juxtatarot]

Ran 10.7 today. I was all over the place in terms of heart rate relative to pace. Finally just settled in with a heart rate around 160-162. Ended up with an overall pace of 9:17, which is perfectly fine with me. Didn't really try to push it.

160-162? That's a "push it" heart rate. What's your goal pace?

Keep in mind: I've only been running with a heart rate monitor for about 3 weeks, so I'm still trying to work on running slow. So I know my heart rate is pretty high right now. This route I ran today had a stretch from mile 4 through 8 that was at a steady incline for a large portion, so I'm guessing that skewed my numbers. Miles 1-4 were pretty good: I was in the high 140's pretty much that whole stretch.My target for my race is about an 8:00 minute mile. My last half in October was 8:23.

What is your HR at 8:00 pace after a few miles? I'm surprised 162 wasn't a difficult long run for you. It makes me wonder if your max is higher than we thought.

Can't really say. Since I've had the heart monitor, I've been trying to run slow. I ran an 8:34 pace on Thursday, and that's the fastest pace I've run since getting the heart monitor. My average bpm was 171. I also live in a neighborhood that has a fair amount of hills, so the longest stretch I ever have that's flat or downhill is MAYBE a mile. More like 3/4 probably.

And the 162 was a pretty smooth run really. Legs got a little tired toward the end, but I attribute that more to drinking 4 beers last night than anything. That and I've been remodeling the kitchen, so I was on my feet all day Saturday between that and my 4 mile run.

Ok. Just to give you a comparison, my max is about 182. I'll run half marathon paces in the low to mid 160s (until near the end) and any run over 150 for me starts to be a difficult effort.

What is your half pace?

PR pace is 6:41.

 

[ChiefD]

Ran 10.7 today. I was all over the place in terms of heart rate relative to pace. Finally just settled in with a heart rate around 160-162. Ended up with an overall pace of 9:17, which is perfectly fine with me. Didn't really try to push it.

160-162? That's a "push it" heart rate. What's your goal pace?

Keep in mind: I've only been running with a heart rate monitor for about 3 weeks, so I'm still trying to work on running slow. So I know my heart rate is pretty high right now. This route I ran today had a stretch from mile 4 through 8 that was at a steady incline for a large portion, so I'm guessing that skewed my numbers. Miles 1-4 were pretty good: I was in the high 140's pretty much that whole stretch.My target for my race is about an 8:00 minute mile. My last half in October was 8:23.

What is your HR at 8:00 pace after a few miles? I'm surprised 162 wasn't a difficult long run for you. It makes me wonder if your max is higher than we thought.

Can't really say. Since I've had the heart monitor, I've been trying to run slow. I ran an 8:34 pace on Thursday, and that's the fastest pace I've run since getting the heart monitor. My average bpm was 171. I also live in a neighborhood that has a fair amount of hills, so the longest stretch I ever have that's flat or downhill is MAYBE a mile. More like 3/4 probably.

And the 162 was a pretty smooth run really. Legs got a little tired toward the end, but I attribute that more to drinking 4 beers last night than anything. That and I've been remodeling the kitchen, so I was on my feet all day Saturday between that and my 4 mile run.

Ok. Just to give you a comparison, my max is about 182. I'll run half marathon paces in the low to mid 160s (until near the end) and any run over 150 for me starts to be a difficult effort.

What is your half pace?

PR pace is 6:41.

Man, I have a long way to go obviously. Lol.

This heart monitor thing has really added a whole new dimension to my running. I've only really been running about a year and a half, so all my running has been the mentality of "try to run a faster pace than last time."

So maybe by body is just used to that? I don't know, but I feel right now I have to step back to move forward.

 

[tri-man 47]

Question for you guys -- a friend of mine is thinking of taking up archery, but he needs to know the right HR zones to maintain when using different bows. I know this is a long-shot, but can anybody in this thread help me out here?

I'd target something like:

Recurve- up to 70% of max

Barebow- up to 65% of max

Longbow - up to 60% of max

I might adjust the ranges and shoot for different numbers, depending on FITA vs. Portsmouth rounds, of course. But I bow to those with experience at all this.

ignorant question here - does HR matter with archery? I understand the need to keep it low as possible, but should you really target a specific rate?

I have no earthly clue. IK posted a tongue-in-cheek question and I responded in kind (with a little terminology research). In all seriousness, I'm sure I speak for IK (and others) in saying how fascinated we are with Ned's rediscovered passion for archery.

 

[parasaurolophus]

5 awful miles today. Was supposed to run 7. Very icy, had to walk several areas to avoid falling. Very windy wind chill right around zero. Heart was pounding, breathing was crazy heavy, and my legs were shot.

No idea what the heck is going on these days, but my runs are all over the map. Very frustrated.

 

[Juxtatarot]

5 awful miles today. Was supposed to run 7. Very icy, had to walk several areas to avoid falling. Very windy wind chill right around zero. Heart was pounding, breathing was crazy heavy, and my legs were shot.

No idea what the heck is going on these days, but my runs are all over the map. Very frustrated.

I've mentioned this before but it demonstrates what's nice about treadmill runs. Weather doesn't matter and it lets you monitor your performance in a near laboratory setting. Also, I remember someone posting an article about 50 degrees or so being optimal. Every 10 degrees colder is as bad as 10 degrees warmer.

 

[chauncey]

Ran my 2nd half marathon (first in Sep 2012, 2:15) this morning with the goal of just getting a baseline time to work off of for this year in my quest to get under 2hr and beyond. My prep consisted of 20/20/30/27 hilly miles per week leading up to today with 2 long runs of 10 mi, and average pace in the 10-11 min/mi range. I didn’t have a plan other than just run at comfortable pace and stay healthy, shooting for 10:00/mi. Weather was perfect, sunny and 50 degrees at the gun. Finished at 2:02:06 with roughly 9:19 pace. Got passed by a 10 year old on the last 100 yards.

Signed up to do the San Diego half in 2 weeks so I will be looking to crack the 2hr mark there. Any tips on how to best train the next 2 weeks to accomplish this are appreciated. For today’s race I did not taper at all, did 8/4/10/5 miles Tue-Fri this week just to get the mileage in my legs. I’m thinking of doing a recovery run tomorrow and some easy runs this week, with a max of 6 miles at 9:00 pace just to prep for SD. I am no where near the runner that you guys are in this thread but figured it may be beneficial for any newbies/fatties like myself who are just getting started to see what a couch to <2hr half looks like. Much respect to all of you putting in the miles, braving the frigid weather, and setting the example for the rest of us. And congrats BnB on your race this weekend!

9:15,9:27,9:26,8:38,9:30,9:42,9:35,9:08,9:04,9:04,9:07,9:05,8:07,? ....Accidentally paused runkeeper for 30 seconds at the 6 mi aid station so not sure how much that affected these #s.

Also, I had to go blow up a bathroom at a bar next to the finish area and turns out they had 4 varieties of Pappy on the shelf. Splurged on the 10yr to celebrate.

 

[Ned]

Question for you guys -- a friend of mine is thinking of taking up archery, but he needs to know the right HR zones to maintain when using different bows. I know this is a long-shot, but can anybody in this thread help me out here?

I'd target something like:

Recurve- up to 70% of max

Barebow- up to 65% of max

Longbow - up to 60% of max

I might adjust the ranges and shoot for different numbers, depending on FITA vs. Portsmouth rounds, of course. But I bow to those with experience at all this.

Of course I've considered wearing the HRM at tournaments to see if there's any correlation. Relaxation is a huge part of the game. Letting your subconscious take over is the key to winning these things. I've actually been using the tri-man Mantra's while shooting "my arrow will hit the X". It seriously works......

________

33mi this week. Had a too fast 10mi MLR yesterday (8:52/149), but encouraged by it. I got stronger as the run went longer, which is usually a good sign for me. Last mi was 8:49/148 and it felt like I was just cruising along.

 

[Ned]

Ran 10.7 today. I was all over the place in terms of heart rate relative to pace. Finally just settled in with a heart rate around 160-162. Ended up with an overall pace of 9:17, which is perfectly fine with me. Didn't really try to push it.

160-162? That's a "push it" heart rate. What's your goal pace?

Keep in mind: I've only been running with a heart rate monitor for about 3 weeks, so I'm still trying to work on running slow. So I know my heart rate is pretty high right now. This route I ran today had a stretch from mile 4 through 8 that was at a steady incline for a large portion, so I'm guessing that skewed my numbers. Miles 1-4 were pretty good: I was in the high 140's pretty much that whole stretch.My target for my race is about an 8:00 minute mile. My last half in October was 8:23.

What is your HR at 8:00 pace after a few miles? I'm surprised 162 wasn't a difficult long run for you. It makes me wonder if your max is higher than we thought.

Can't really say. Since I've had the heart monitor, I've been trying to run slow. I ran an 8:34 pace on Thursday, and that's the fastest pace I've run since getting the heart monitor. My average bpm was 171. I also live in a neighborhood that has a fair amount of hills, so the longest stretch I ever have that's flat or downhill is MAYBE a mile. More like 3/4 probably.

And the 162 was a pretty smooth run really. Legs got a little tired toward the end, but I attribute that more to drinking 4 beers last night than anything. That and I've been remodeling the kitchen, so I was on my feet all day Saturday between that and my 4 mile run.

Ok. Just to give you a comparison, my max is about 182. I'll run half marathon paces in the low to mid 160s (until near the end) and any run over 150 for me starts to be a difficult effort.

What is your half pace?

PR pace is 6:41.

Man, I have a long way to go obviously. Lol.

This heart monitor thing has really added a whole new dimension to my running. I've only really been running about a year and a half, so all my running has been the mentality of "try to run a faster pace than last time."

So maybe by body is just used to that? I don't know, but I feel right now I have to step back to move forward.

This is why finding your true max HR (or close) is important. All we're doing is guessing at the ranges you should be running. Getting your max HR takes most of the guessing game out of it.

Since you said that 162 run was a smooth kind of effort, I'd wager it was a small notch above GA type effort. That'd put you in the mid 190s mHR.... but again, just guessing.

Try to earmark a run in the next week or two where you can go attack some of the hills for a simulated 5K race. Really drop the hammer at mile 2.7ish and leave it all out there. Picture fetal position in your own puke sort of effort at the end.

 

[Ned]

Ran my 2nd half marathon (first in Sep 2012, 2:15) this morning with the goal of just getting a baseline time to work off of for this year in my quest to get under 2hr and beyond. My prep consisted of 20/20/30/27 hilly miles per week leading up to today with 2 long runs of 10 mi, and average pace in the 10-11 min/mi range. I didn’t have a plan other than just run at comfortable pace and stay healthy, shooting for 10:00/mi. Weather was perfect, sunny and 50 degrees at the gun. Finished at 2:02:06 with roughly 9:19 pace. Got passed by a 10 year old on the last 100 yards.

Signed up to do the San Diego half in 2 weeks so I will be looking to crack the 2hr mark there. Any tips on how to best train the next 2 weeks to accomplish this are appreciated. For today’s race I did not taper at all, did 8/4/10/5 miles Tue-Fri this week just to get the mileage in my legs. I’m thinking of doing a recovery run tomorrow and some easy runs this week, with a max of 6 miles at 9:00 pace just to prep for SD. I am no where near the runner that you guys are in this thread but figured it may be beneficial for any newbies/fatties like myself who are just getting started to see what a couch to <2hr half looks like. Much respect to all of you putting in the miles, braving the frigid weather, and setting the example for the rest of us. And congrats BnB on your race this weekend!

9:15,9:27,9:26,8:38,9:30,9:42,9:35,9:08,9:04,9:04,9:07,9:05,8:07,? ....Accidentally paused runkeeper for 30 seconds at the 6 mi aid station so not sure how much that affected these #s.

Also, I had to go blow up a bathroom at a bar next to the finish area and turns out they had 4 varieties of Pappy on the shelf. Splurged on the 10yr to celebrate.

There's not much, if anything, to gain in 2 weeks.....

I wouldn't jump right back into running today. Give yourself a day or even two of complete rest. Ease back into the running on Wednesday and I'd be right back at a 8-10mi run on Sunday. Do a few of your normal runs at the beginning of race week (Tue, Wed, Thu) and then take a rest day the day before or 2 days before the race, depending on what you think feels best. Some guys like to do a short/slow 'shake out' run the day before a race, some like to completely rest (I like to rest).

 

[Ned]

Made the first cutoff and ended up finishing. Not sure of my finish time, but it was sub 8:30 and not a pr. Finished middle of the pack. Decent training run and had some promising signs that training is headed in the right direction. Spectacular day weather wise (temp/winds/sun), the ice on the course was another story. Legs and feet are trashed this morning. I'll do a report later this week.

You kill me with this

 

[IvanKaramazov]

5 awful miles today. Was supposed to run 7. Very icy, had to walk several areas to avoid falling. Very windy wind chill right around zero. Heart was pounding, breathing was crazy heavy, and my legs were shot.

No idea what the heck is going on these days, but my runs are all over the map. Very frustrated.

I've mentioned this before but it demonstrates what's nice about treadmill runs. Weather doesn't matter and it lets you monitor your performance in a near laboratory setting.Also, I remember someone posting an article about 50 degrees or so being optimal. Every 10 degrees colder is as bad as 10 degrees warmer.

I agree that there is such a thing as "too cold to train effectively," but there's no way it's linear like this. I can do pretty good long runs at zero degrees (intervals would not be happening at that temp, granted), whereas I can't do any kind of quality running at all at 90+.