Ran a 10k in June (2 Viewers)

[Juxtatarot]

I really should know this stuff, but I don't. What are names of the different training zones? I know, really vague question, which is why I have always hesitated to ask - difficult to answer bad questions. I've just been going by what I call the 5 levels

Level 1 - recovery pace --> feels like you are almost going too slow...very little if any impact on heart rate

Level 2 - comfortable pace --> there's a few ounces of effort behind it, but nothing too strenuous...my heart rate stays low throughout and it bounces back to normal almost immediately upon completion

Level 3 - uncomfortable pace --> usually focus more on maintaining stride length/speed early, last 20-30% of workout is challenging

Level 4 - 'uncle' pace --> when I get to the point in which I say 'uncle,' I take a step back. This is how I do most of my track/strength training workouts. When I get to the point in which I am straining to get a set of a particular exercise done, I stop. It's why in yesterday's workout I stopped doing jump squats after 5 sets, but still did 5 more sets of sprints. On level 4 run only days I usually really try to push the pace, but when I get to the point in which I want to vomit (near max heart rate) I slow down until my heart rate is under control again.

Level 5 - max effort/race pace --> there is not much difference between level 4 and level 5, how I finish is probably the only real difference. In level 4 when I get to an 'uncle' pace I take the foot off the pedel, but in level 5 I say f it and keep going anyway.

Different authors call it different things so there is no one answer. If you look at the 4 zones I posted above, I'd guess your level 1 is in the first zone, your level 2 might be on the high end of the first to the low end of second. Level 3 in probably the third zone and your level 4 and 5 and in the 4th zone.

 

[FUBAR]

Speaking of resting heart rates, I'm curious what others in this thread have. I know the max HR of others in the thread that post HR data but I don't recall anyone posting resting rates. When developing training ranges, I have the opinion that using heart rate reserve (% of max HR less resting HR) is better to use than only % of max.

How does that work? Say my max is 196, resting is 46. If I take 100% of my rHR off the mHR, that is still over my MAF.

Pfitzinger discusses it and has a chart about it in his Advanced Marathoning book. Here's an article I found online: http://www.runningforfitness.org/faq/hrzones

It probably won't make much a difference for most people but might if someone has a more narrow or wider range of resting to max HRs.

Edit: Here's an on-line caluclator.

Plugging my data into that calculator fits my personal experiences perfectly:

127-141 Easy/Long-Slow/Recovery (I shouldn't be running @120 )

141-155 Aerobic zone

155-168 Anaerobic zone

168-182 VO2 max zone

Looks pretty good for mine too.

Long, slow runs, easy or recovery runs 60-70% 136 – 151

Aerobic zone or "target heart rate zone" 70-80% 151 – 166

Anaerobic zone 80-90% 166 – 181

VO2 max "Red line zone" 90-100% 181 – 196

but:

There is no such thing as a "fat burning zone". That is a widely held myth, caused by a misunderstanding of the science.

this is like being told there is no Santa Claus.

 

[FUBAR]

Rode 76.76 KM and it felt GREAT!

Didn't brick it, but I'll run tomorrow.

 

[SteveC702]

Speaking of resting heart rates, I'm curious what others in this thread have. I know the max HR of others in the thread that post HR data but I don't recall anyone posting resting rates. When developing training ranges, I have the opinion that using heart rate reserve (% of max HR less resting HR) is better to use than only % of max.

My resting HR is usually 40-44 bpm, but gets down as low as 38-40 bpm when I am tapered and ready to roll. Usually when I feel drained from training for a few days I'll check it and if it's in the 45-48 range I'll know to back off.

I keep my easy days in the 115-130 bpm range as well. Usually that equates to about marathon pace + 1-2 min depending on how many days it's been since my last hard workout and how hard the workout was.

According to the calculator I posted, do you spend much time at all in the aerobic zone?

I plugged in 40/190 and I would say "yes" to your question. 145-160 is generally what I do most of my long runs at. (marathon pace/effort + 10-20%). I can't find the one post I made back in December where I wore a HR per Ned's request and my MP corresponded to about 155-165 bpm.

I do see that the calculator lumps long run along with easy/slow/recovery as zone 1 and I don't agree with that when it comes to marathon training. All the credible marathon training books out there (Pfitz / Hanson / Jack daniels) advise long run pace to be MP + 10/20% when you're not doing specific MP work.

Thanks for answering. As I mentioned in my post to Sand, I have certainly noticed benefits when I get out of that first zone and into the second. I didn't realize you were running your long runs that fast. That makes me feel less guilty. Not that I'm ignoring the benefits of zone 1, but it's also important not to forget zone 2.

Yeah, I should clarify that while I do most of my easy/recovery runs pretty slow my long runs are considered a quality day for me. So for an ideal week I'll get in something like:

Quality session 1: 5-6 miles of "tempo" work. (half-marathon pace)

Quality session 2: 8-10 miles @ marathon pace (during marathon cycles) or 3-4 miles worth of work @ 5K pace. (run in intervals of 800s/miles).

Long runs starting at MP+20% and working down to MP+10%. (I'll confess that on most weeks when I am not run down I violate the speed limit for at least the last 4-5 miles and get down to MP)

Of course, notice that I said "in an ideal week". I had to modify some of it this past training cycle with my setback in February, namely I just switched to doing 2 quality session a week to give my legs more time to recover between hard sessions. The result is that I sacrificed the speed session each week.

 

[FUBAR]

Steve - that plan is why I think running is simpler than tri. It's hard to get a quality session in each discipline each week, and then that's just one each unless you brick often.

 

[tri-man 47]

Warning: boring heart rate story

Unpossible!

I plugged numbers in that calculator (56 rHR, 190 mHR):

Recovery: 136-150

Aerobic: 150-163

Anaerobic: 163-177

Red line zone: 177-190

Those are very accurate for me.

 

[SFBayDuck]

Good stuff in here today. One of these days I'll get out and test my mHR and actually fine tune in my zones.

Went after some vertical today, hit a local climb to power hike up and run back down. I got back down and realized I wanted some more so turned around and started heading back up again. I would have loved to have hit the top a 2nd time but had to turn around as I was running short on time and had to get back for a conference call. Next time.

All in all it was a great 1,500' of vert over 8 miles, and felt pretty good doing it! It's been a good block of training for me this month in terms of consistency, especially considering I was on the road last week and will be next week as well. But even without the time to get a long run in this weekend I'll end up with over 30 hours and 17,000'+ of vertical for the month, which would both be all time highs. And with this staring at me in September those numbers, especially the vertical, are going to have to keep climbing throughout the next few months.

 

[parasaurolophus]

I long for the times where I dont have to check the weather before I head out.

I check the weather all year long -- coldness, windspeed, rain/snow, suck index...

When the weather is nicer I really only have one option to wear(shorts and a tshirt). I will check for the long runs on the weekend since I prefer not to run 15 miles in pouring rain, but the weekday runs, I just lace up and go.

 

[ChiefD]

Warning: boring heart rate story

Unpossible!

I plugged numbers in that calculator (56 rHR, 190 mHR):

Recovery: 136-150

Aerobic: 150-163

Anaerobic: 163-177

Red line zone: 177-190

Those are very accurate for me.

This was actually close to mine. And after seeing those numbers, I feel a lot better up about where my heart monitor training was going until my dang monitor went teats up.

 

[Ned]

but:

There is no such thing as a "fat burning zone". That is a widely held myth, caused by a misunderstanding of the science.

this is like being told there is no Santa Claus.

Oh boy.

 

[FUBAR]

http://fittish.deadspin.com/do-you-know-these-runners-because-theyre-probably-bast-1567215283?utm_campaign=socialflow_deadspin_facebook&utm_source=deadspin_facebook&utm_medium=socialflow

Bastards

 

[SteveC702]

As far as I am concerned, I am 0-3 in Boston, but I'll be back one day, maybe sooner than I had planned.

Hell of a race, Steve. I really enjoyed meeting you and hanging out for a bit on Saturday.

And yeah, assuming I can get healthy, I'm kinda excited to get trained up and race for another BQ, hopefully at Erie in September. I can't quit Boston.

Same here. Hope you can get healthy soon and we can do another Boston meetup in the future (hopefully with more of the other guys on here as well)

 

[SteveC702]

Steve - that plan is why I think running is simpler than tri. It's hard to get a quality session in each discipline each week, and then that's just one each unless you brick often.

Yeah, and I think tris also require a lot more training time. The most I can ever see myself running is maybe 18-20 hours a week (and really only handle 15 hours or so consistently) but from what I hear average triathletes routinely train for 50% more time wise.

 

[Sand]

Steve - that plan is why I think running is simpler than tri. It's hard to get a quality session in each discipline each week, and then that's just one each unless you brick often.

Yeah, and I think tris also require a lot more training time. The most I can ever see myself running is maybe 18-20 hours a week (and really only handle 15 hours or so consistently) but from what I hear average triathletes routinely train for 50% more time wise.

At most I get to 10 hours/week between all three. No way on God's green earth would I want to or be able to handle 20 hours a week. And I'd be divorced. If I was ever to do a half I may get to 12 a week or so, but that would be about it.

The craziest guy I know is a cyclist who does a solid 30 hrs a week, and I think he is absolutely insane. Dude climbs 2.5 million ft. a year and just hit 10 million on Strava all time.

 

[Sand]

Warning: boring heart rate story

Unpossible!

I plugged numbers in that calculator (56 rHR, 190 mHR):

Recovery: 136-150

Aerobic: 150-163

Anaerobic: 163-177

Red line zone: 177-190

Those are very accurate for me.

1. So is rHR just your average sitting down in the middle of the day HR or is it early morning well rested HR?

2. Your max HR is higher than mine. Effing beast.

 

[SFBayDuck]

Steve - that plan is why I think running is simpler than tri. It's hard to get a quality session in each discipline each week, and then that's just one each unless you brick often.

Yeah, and I think tris also require a lot more training time. The most I can ever see myself running is maybe 18-20 hours a week (and really only handle 15 hours or so consistently) but from what I hear average triathletes routinely train for 50% more time wise.

At most I get to 10 hours/week between all three. No way on God's green earth would I want to or be able to handle 20 hours a week. And I'd be divorced. If I was ever to do a half I may get to 12 a week or so, but that would be about it.

The craziest guy I know is a cyclist who does a solid 30 hrs a week, and I think he is absolutely insane. Dude climbs 2.5 million ft. a year and just hit 10 million on Strava all time.

Same - I don't get 10 hours a week in with just one sport. Of course 1/2 time single dad has a lot to do with that, but still, I'm not sure how one can run 15-20 hours/week with kids, job, etc. Maybe taking kids out of the picture it becomes possible. More power to those of you that can find that amount of time.

 

[FUBAR]

Steve - that plan is why I think running is simpler than tri. It's hard to get a quality session in each discipline each week, and then that's just one each unless you brick often.

Yeah, and I think tris also require a lot more training time. The most I can ever see myself running is maybe 18-20 hours a week (and really only handle 15 hours or so consistently) but from what I hear average triathletes routinely train for 50% more time wise.

At most I get to 10 hours/week between all three. No way on God's green earth would I want to or be able to handle 20 hours a week. And I'd be divorced. If I was ever to do a half I may get to 12 a week or so, but that would be about it.

The craziest guy I know is a cyclist who does a solid 30 hrs a week, and I think he is absolutely insane. Dude climbs 2.5 million ft. a year and just hit 10 million on Strava all time.

About the same here. Which is why I'm pretty sure one IM will be all I do.

Lucky for me, my boss will let me take leave on Wednesdays throughout the summer so I can get another long training day. I'll probably get ~15 hours in with that, but I couldn't take more time from the family.

 

[wilked]

http://fittish.deadspin.com/do-you-know-these-runners-because-theyre-probably-bast-1567215283?utm_campaign=socialflow_deadspin_facebook&utm_source=deadspin_facebook&utm_medium=socialflow

Bastards

This is completely bogus

Running bandit is a tradition of Boston. To hang these kids out to dry for that is ridiculous... the chick who's bib they used needs to get over herself. Live and let live...

Edit to add: looks like some posed with medals...I don't agree with them taking the medals, but running the race bandit I have no issue with.

 

[gruecd]

Running bandit is a tradition of Boston. To hang these kids out to dry for that is ridiculous... the chick who's bib they used needs to get over herself. Live and let live...

Are you serious? Totally, 100% disagree with you on this. It's not right at all.

 

[parasaurolophus]

http://fittish.deadspin.com/do-you-know-these-runners-because-theyre-probably-bast-1567215283?utm_campaign=socialflow_deadspin_facebook&utm_source=deadspin_facebook&utm_medium=socialflow

Bastards

This is completely bogus

Running bandit is a tradition of Boston. To hang these kids out to dry for that is ridiculous... the chick who's bib they used needs to get over herself. Live and let live...

Edit to add: looks like some posed with medals...I don't agree with them taking the medals, but running the race bandit I have no issue with.

Some traditions are dumb.

 

[parasaurolophus]

Anybody else read Annyong when they see this thread?

http://forums.footballguys.com/forum/index.php?showtopic=706033

 

[Juxtatarot]

Warning: boring heart rate story

Unpossible!

I plugged numbers in that calculator (56 rHR, 190 mHR):

Recovery: 136-150

Aerobic: 150-163

Anaerobic: 163-177

Red line zone: 177-190

Those are very accurate for me.

1. So is rHR just your average sitting down in the middle of the day HR or is it early morning well rested HR?

2. Your max HR is higher than mine. Effing beast.

Regarding 1, the latter. Lie in bed after a good night's sleep, put the monitor on, relax and wait for a bit to see how low it goes. That's your number. I just did this and got down to 44 but it's up to 49 now typing this on my iPad.

 

[Ned]

Running bandit is a tradition of Boston. To hang these kids out to dry for that is ridiculous... the chick who's bib they used needs to get over herself. Live and let live...

Are you serious? Totally, 100% disagree with you on this. It's not right at all.

There's thousands of us that would kill to run Boston, but can't because of the qualifying standards. To get in like this without earning it is a fn joke.

 

[Ned]

Warning: boring heart rate story

Unpossible!

I plugged numbers in that calculator (56 rHR, 190 mHR):

Recovery: 136-150

Aerobic: 150-163

Anaerobic: 163-177

Red line zone: 177-190

Those are very accurate for me.

1. So is rHR just your average sitting down in the middle of the day HR or is it early morning well rested HR?

2. Your max HR is higher than mine. Effing beast.

Regarding 1, the latter. Lie in bed after a good night's sleep, put the monitor on, relax and wait for a bit to see how low it goes. That's your number. I just did this and got down to 44 but it's up to 49 now typing this on my iPad.

exactly why I couldn't do this every day. That 5bpm for doing nothing drove me crazy.

 

[wilked]

Running bandit is a tradition of Boston. To hang these kids out to dry for that is ridiculous... the chick who's bib they used needs to get over herself. Live and let live...

Are you serious? Totally, 100% disagree with you on this. It's not right at all.

There's thousands of us that would kill to run Boston, but can't because of the qualifying standards. To get in like this without earning it is a fn joke.

I guess that I see it differently. You really are against bandit runners? Bandits have always run Boston and it has been unofficially accepted. When people say they would kill to run Boston I bet they mean something different. Anyone can run Boston, there are always charities that essentially auction their bib off to the highest fundraising commitment. What people really mean is they would kill to run a BQ and qualify and participate. The BAa has always allowed bandits (unofficially). They even put them in a special corral. Now for the first year they ban them, it is not too surprising that a few people found creative ways to run bandit. I don't begrudge these people some water or Gatorade, or get worked up if they pop into my photos. I do think they crossed the line grabbing medals, but the public shaming of them is way over the line.

 

[Ned]

Running bandit is a tradition of Boston. To hang these kids out to dry for that is ridiculous... the chick who's bib they used needs to get over herself. Live and let live...

Are you serious? Totally, 100% disagree with you on this. It's not right at all.

There's thousands of us that would kill to run Boston, but can't because of the qualifying standards. To get in like this without earning it is a fn joke.

I guess that I see it differently. You really are against bandit runners? Bandits have always run Boston and it has been unofficially accepted. When people say they would kill to run Boston I bet they mean something different. Anyone can run Boston, there are always charities that essentially auction their bib off to the highest fundraising commitment. What people really mean is they would kill to run a BQ and qualify and participate.The BAa has always allowed bandits (unofficially). They even put them in a special corral. Now for the first year they ban them, it is not too surprising that a few people found creative ways to run bandit. I don't begrudge these people some water or Gatorade, or get worked up if they pop into my photos. I do think they crossed the line grabbing medals, but the public shaming of them is way over the line.

I see Boston for what it is - the best of the best. By putting their high standards to qualify, Boston has been put up on a big pedestal in the running world; it's now the epitome of marathons. Stealing bibs to get in is a disgrace, IMO.

I'm one of those that would kill to get into Boston by qualifying. Not taking away from others that get in via other means, but being able to qualify for Boston puts you in a pretty elite category, IMO.

 

[The_Man]

Speaking of resting heart rates, I'm curious what others in this thread have. I know the max HR of others in the thread that post HR data but I don't recall anyone posting resting rates. When developing training ranges, I have the opinion that using heart rate reserve (% of max HR less resting HR) is better to use than only % of max.

How does that work? Say my max is 196, resting is 46. If I take 100% of my rHR off the mHR, that is still over my MAF.

Pfitzinger discusses it and has a chart about it in his Advanced Marathoning book. Here's an article I found online: http://www.runningforfitness.org/faq/hrzones

It probably won't make much a difference for most people but might if someone has a more narrow or wider range of resting to max HRs.

Edit: Here's an on-line caluclator.

Plugging my data into that calculator fits my personal experiences perfectly:

127-141 Easy/Long-Slow/Recovery (I shouldn't be running @120 )

141-155 Aerobic zone

155-168 Anaerobic zone

168-182 VO2 max zone

I definitely think there's some credibility to training via HRR, but I think those ranges kind of suck for running, IMO. They're too broad.

As far as I am concerned, I am 0-3 in Boston, but I'll be back one day, maybe sooner than I had planned.

Hell of a race, Steve. I really enjoyed meeting you and hanging out for a bit on Saturday.

And yeah, assuming I can get healthy, I'm kinda excited to get trained up and race for another BQ, hopefully at Erie in September. I can't quit Boston.

Have you run Erie before? I'm kicking around the idea of trying a different fall marathon, and Erie is on the short list.

Ned, what about Rehoboth? Also, check out the NCR Trail Marathon. It's always the Saturday after Thanksgiving - I really love this race. It's not a "trail" run - they call it that because it's on a crushed gravel rail-trail.

I keep thinking I might emerge from hibernation to do one of these two races - it might provide some much needed motivation if I commit to running one with you.

 

[wilked]

Couple of things though

-Bibs weren't stolen. It's not like they mugged the women and took her bib. There are many possible explanations, including them having been duped by another who sold them the bib

-The fact that I have run it twice means it is not only the best of the best. Charity runners (amateur runners) are a sizable portion of the race, and before this year bandit runners were a small acknowledged portion

-These runners don't get any 'credit', their names aren't on the poster, they get no official times, etc etc. They ran it just to run it, to be a part of the whole thing

What if these runners had started from Hopkinton at 6PM, finishing around 10PM? Would that be different for you?

Sounds like I am in the minority here but it just doesn't get me worked up that a few people ran it unofficially. It does piss me off that deadspin feels the need to publicly shame them

 

[SteveC702]

Steve - that plan is why I think running is simpler than tri. It's hard to get a quality session in each discipline each week, and then that's just one each unless you brick often.

Yeah, and I think tris also require a lot more training time. The most I can ever see myself running is maybe 18-20 hours a week (and really only handle 15 hours or so consistently) but from what I hear average triathletes routinely train for 50% more time wise.

At most I get to 10 hours/week between all three. No way on God's green earth would I want to or be able to handle 20 hours a week. And I'd be divorced. If I was ever to do a half I may get to 12 a week or so, but that would be about it.

The craziest guy I know is a cyclist who does a solid 30 hrs a week, and I think he is absolutely insane. Dude climbs 2.5 million ft. a year and just hit 10 million on Strava all time.

About the same here. Which is why I'm pretty sure one IM will be all I do.

Lucky for me, my boss will let me take leave on Wednesdays throughout the summer so I can get another long training day. I'll probably get ~15 hours in with that, but I couldn't take more time from the family.

Not to mention that IM's are ridiculously expensive compared to even some of the most costly races. I think the entry fees alone is 2-3 times more than running races like NYC, Boston, and Chicago. You need much more gear, then you have to pay to transport your personal bikes to some race sites.

As for the training thing, I am with Gruecd and don't want to have kids, and I tend to be able to fit my training time around my wife's work schedule so she doesn't have any problem with it. (this may become an issue if I ever start tripling, though extremely unlikely given my durability)

 

[SteveC702]

Couple of things though

-Bibs weren't stolen. It's not like they mugged the women and took her bib. There are many possible explanations, including them having been duped by another who sold them the bib

-The fact that I have run it twice means it is not only the best of the best. Charity runners (amateur runners) are a sizable portion of the race, and before this year bandit runners were a small acknowledged portion

-These runners don't get any 'credit', their names aren't on the poster, they get no official times, etc etc. They ran it just to run it, to be a part of the whole thing

What if these runners had started from Hopkinton at 6PM, finishing around 10PM? Would that be different for you?

Sounds like I am in the minority here but it just doesn't get me worked up that a few people ran it unofficially. It does piss me off that deadspin feels the need to publicly shame them

I am sort of neutral on the issue, but have a few points I have seen being raised:

-I think if they actually bandited the race like traditional bandits (just run without bibs) then this probably wouldn't have been an issue. By printing out these fake bibs they basically admitted they know that running without registering is wrong.

-I have heard that in the past there's a separate corral for bandits and they start at the very end so they don't get in the way of the official race participants. (Don't know if this is true or not). But these guys obviously just blended in with everyone else in whatever corral that woman started in, probably took water/gatorade/gel that's meant for official race participants, and then took medals at the end.

Now "for" them:

-Supposedly they fund raised for the race and was too late registering for a charity spot, so they ran anyways. I would hope they donated the money they fundraised to whatever charity that they had intended to donate to.

 

[Juxtatarot]

Couple of things though

-Bibs weren't stolen. It's not like they mugged the women and took her bib. There are many possible explanations, including them having been duped by another who sold them the bib

-The fact that I have run it twice means it is not only the best of the best. Charity runners (amateur runners) are a sizable portion of the race, and before this year bandit runners were a small acknowledged portion

-These runners don't get any 'credit', their names aren't on the poster, they get no official times, etc etc. They ran it just to run it, to be a part of the whole thing

What if these runners had started from Hopkinton at 6PM, finishing around 10PM? Would that be different for you?

Sounds like I am in the minority here but it just doesn't get me worked up that a few people ran it unofficially. It does piss me off that deadspin feels the need to publicly shame them

I see your side to this but it's probably best for the bandit thing to die off. Seems like we're on that path.

 

[Sand]

Steve - that plan is why I think running is simpler than tri. It's hard to get a quality session in each discipline each week, and then that's just one each unless you brick often.

Yeah, and I think tris also require a lot more training time. The most I can ever see myself running is maybe 18-20 hours a week (and really only handle 15 hours or so consistently) but from what I hear average triathletes routinely train for 50% more time wise.

At most I get to 10 hours/week between all three. No way on God's green earth would I want to or be able to handle 20 hours a week. And I'd be divorced. If I was ever to do a half I may get to 12 a week or so, but that would be about it.

The craziest guy I know is a cyclist who does a solid 30 hrs a week, and I think he is absolutely insane. Dude climbs 2.5 million ft. a year and just hit 10 million on Strava all time.

About the same here. Which is why I'm pretty sure one IM will be all I do.

Lucky for me, my boss will let me take leave on Wednesdays throughout the summer so I can get another long training day. I'll probably get ~15 hours in with that, but I couldn't take more time from the family.

Not to mention that IM's are ridiculously expensive compared to even some of the most costly races. I think the entry fees alone is 2-3 times more than running races like NYC, Boston, and Chicago. You need much more gear, then you have to pay to transport your personal bikes to some race sites.

Branded IM registration cost is up to $650, I think. If you do something like Beach 2 Battleship it's $400. Like most big marathons, though, the travel and such is the biggest expense, anyway. That 2-300 dollar delta isn't such a massive thing when you think about total cost.

 

[Brony]

Alright gents. After 20ish years, I'm ready to race again. Very excited!

I started running again in December last year for the first time since 1994. The last time I ran, I went 17:05 for a 5K and really messed up my calf/hammy on the post race stretching. Things never been the same since and 1.5 years of PT back then did no good.

This time around, I've been going gentle and doing plenty of rest, ice, compression, massage. While I'm still very much aware that that part of my body is injured, pain is 0 when running once warmed up and pain is just a soreness later in the day of runs. I've been moving mileage up to 4 to 6 miles every other day and the calf has been just fine with this. This alone is a minor miracle to me and I'm stoked just to do a pain-free 4 miles at decent pace (!)

So Sunday will be my first race, a 5K. I know well enough by now to find my 1 mile pace, but I'm not quite sure what my 3 mile pace is. By pace, I mean what my body is comfortable with, I have no idea from a time wise what I'm capable of, so no time goals for this first race. This is like taking a vintage car on to its first highway after fixing it up for months. Should be interesting.

My first goal is to not get re-injured and I feel pretty good about knowing my calf at this point. Second goal is to beat my younger brother. I think by all rights, he should school me, but the aspiration is still there. We've both been on/off runners, both competitive, but never competitive at the same time. I'm hoping this is just the first of more races. Third goal is to not let any females beat me (in the race, that is).

In the end, though, I'm just happy to get out there. I always preferred 5Ks over longer distance races. I don't get bored during 5Ks and it feels more like a competition than a task, which I like, but this is just a matter of taste.

 

[Ned]

Speaking of resting heart rates, I'm curious what others in this thread have. I know the max HR of others in the thread that post HR data but I don't recall anyone posting resting rates. When developing training ranges, I have the opinion that using heart rate reserve (% of max HR less resting HR) is better to use than only % of max.

How does that work? Say my max is 196, resting is 46. If I take 100% of my rHR off the mHR, that is still over my MAF.

Pfitzinger discusses it and has a chart about it in his Advanced Marathoning book. Here's an article I found online: http://www.runningforfitness.org/faq/hrzones

It probably won't make much a difference for most people but might if someone has a more narrow or wider range of resting to max HRs.

Edit: Here's an on-line caluclator.

Plugging my data into that calculator fits my personal experiences perfectly:

127-141 Easy/Long-Slow/Recovery (I shouldn't be running @120 )

141-155 Aerobic zone

155-168 Anaerobic zone

168-182 VO2 max zone

I definitely think there's some credibility to training via HRR, but I think those ranges kind of suck for running, IMO. They're too broad.

As far as I am concerned, I am 0-3 in Boston, but I'll be back one day, maybe sooner than I had planned.

Hell of a race, Steve. I really enjoyed meeting you and hanging out for a bit on Saturday.

And yeah, assuming I can get healthy, I'm kinda excited to get trained up and race for another BQ, hopefully at Erie in September. I can't quit Boston.

Have you run Erie before? I'm kicking around the idea of trying a different fall marathon, and Erie is on the short list.

Ned, what about Rehoboth? Also, check out the NCR Trail Marathon. It's always the Saturday after Thanksgiving - I really love this race. It's not a "trail" run - they call it that because it's on a crushed gravel rail-trail.

I keep thinking I might emerge from hibernation to do one of these two races - it might provide some much needed motivation if I commit to running one with you.

Rehoboth is on the top of the short list. Its close to home, no chance for heat, and flat. A BQ is my main priority, so Rehoboth is a strong possibility.

Wake your lazy ### up and get training!

 

[FUBAR]

Couple of things though

-Bibs weren't stolen. It's not like they mugged the women and took her bib. There are many possible explanations, including them having been duped by another who sold them the bib

-The fact that I have run it twice means it is not only the best of the best. Charity runners (amateur runners) are a sizable portion of the race, and before this year bandit runners were a small acknowledged portion

-These runners don't get any 'credit', their names aren't on the poster, they get no official times, etc etc. They ran it just to run it, to be a part of the whole thing

What if these runners had started from Hopkinton at 6PM, finishing around 10PM? Would that be different for you?

Sounds like I am in the minority here but it just doesn't get me worked up that a few people ran it unofficially. It does piss me off that deadspin feels the need to publicly shame them

I am sort of neutral on the issue, but have a few points I have seen being raised:

-I think if they actually bandited the race like traditional bandits (just run without bibs) then this probably wouldn't have been an issue. By printing out these fake bibs they basically admitted they know that running without registering is wrong.

-I have heard that in the past there's a separate corral for bandits and they start at the very end so they don't get in the way of the official race participants. (Don't know if this is true or not). But these guys obviously just blended in with everyone else in whatever corral that woman started in, probably took water/gatorade/gel that's meant for official race participants, and then took medals at the end.

Now "for" them:

-Supposedly they fund raised for the race and was too late registering for a charity spot, so they ran anyways. I would hope they donated the money they fundraised to whatever charity that they had intended to donate to.

They weren't allowing bandits this year with security.

On the whole, I'm not against bandits, but this year in Boston was different. Copying someone else's number and taking the medals is too much.

 

[ChiefD]

Alright gents. After 20ish years, I'm ready to race again. Very excited!

I started running again in December last year for the first time since 1994. The last time I ran, I went 17:05 for a 5K and really messed up my calf/hammy on the post race stretching. Things never been the same since and 1.5 years of PT back then did no good.

This time around, I've been going gentle and doing plenty of rest, ice, compression, massage. While I'm still very much aware that that part of my body is injured, pain is 0 when running once warmed up and pain is just a soreness later in the day of runs. I've been moving mileage up to 4 to 6 miles every other day and the calf has been just fine with this. This alone is a minor miracle to me and I'm stoked just to do a pain-free 4 miles at decent pace (!)

So Sunday will be my first race, a 5K. I know well enough by now to find my 1 mile pace, but I'm not quite sure what my 3 mile pace is. By pace, I mean what my body is comfortable with, I have no idea from a time wise what I'm capable of, so no time goals for this first race. This is like taking a vintage car on to its first highway after fixing it up for months. Should be interesting.

My first goal is to not get re-injured and I feel pretty good about knowing my calf at this point. Second goal is to beat my younger brother. I think by all rights, he should school me, but the aspiration is still there. We've both been on/off runners, both competitive, but never competitive at the same time. I'm hoping this is just the first of more races. Third goal is to not let any females beat me (in the race, that is).

In the end, though, I'm just happy to get out there. I always preferred 5Ks over longer distance races. I don't get bored during 5Ks and it feels more like a competition than a task, which I like, but this is just a matter of taste.

Awesome. Good luck and have fun.

 

[Juxtatarot]

Good luck Brony!

I'm in the process of figuring out my 5Ks plans for this spring. The only one I've signed up for is this one (not the best website but I ran it last year and it's a nice little race) but I'll run a few more. Let us know what other ones you're thinking about running. Maybe us Chicago surburbians could meet for one since that Naperville 5K didn't really work out. Annyong will provide the beer.

 

[FUBAR]

Brony

trying to decide whether I rest today or rest tomorrow. 8 miles Sunday, next Sunday is the race. I feel pretty decent but know I need to take one of these days off. almost 50 miles on the bike yesterday. I last rested Monday (though we walked a few miles), Saturday is my usual rest day.

If I rest today, I'll mow the lawn, do some stuff around the house and go see CPT America in a matinee. Could do the same tomorrow, but it might be more crowded.

thinking today is the rest day.

 

[Brony]

Good luck Brony!

I'm in the process of figuring out my 5Ks plans for this spring. The only one I've signed up for is this one (not the best website but I ran it last year and it's a nice little race) but I'll run a few more. Let us know what other ones you're thinking about running. Maybe us Chicago surburbians could meet for one since that Naperville 5K didn't really work out. Annyong will provide the beer.

Thanks, Juxt.

I've penciled that race into my calendar. May will be brutal with birthdays, graduations and 1st communions in my family, but for now, that morning is clear. I'll keep you posted.

 

[Ned]

Alright gents. After 20ish years, I'm ready to race again. Very excited!

I started running again in December last year for the first time since 1994. The last time I ran, I went 17:05 for a 5K and really messed up my calf/hammy on the post race stretching. Things never been the same since and 1.5 years of PT back then did no good.

This time around, I've been going gentle and doing plenty of rest, ice, compression, massage. While I'm still very much aware that that part of my body is injured, pain is 0 when running once warmed up and pain is just a soreness later in the day of runs. I've been moving mileage up to 4 to 6 miles every other day and the calf has been just fine with this. This alone is a minor miracle to me and I'm stoked just to do a pain-free 4 miles at decent pace (!)

So Sunday will be my first race, a 5K. I know well enough by now to find my 1 mile pace, but I'm not quite sure what my 3 mile pace is. By pace, I mean what my body is comfortable with, I have no idea from a time wise what I'm capable of, so no time goals for this first race. This is like taking a vintage car on to its first highway after fixing it up for months. Should be interesting.

My first goal is to not get re-injured and I feel pretty good about knowing my calf at this point. Second goal is to beat my younger brother. I think by all rights, he should school me, but the aspiration is still there. We've both been on/off runners, both competitive, but never competitive at the same time. I'm hoping this is just the first of more races. Third goal is to not let any females beat me (in the race, that is).

In the end, though, I'm just happy to get out there. I always preferred 5Ks over longer distance races. I don't get bored during 5Ks and it feels more like a competition than a task, which I like, but this is just a matter of taste.

GL and have fun!

The bolded is awesome... Go get'm!!

 

[The_Man]

Ned, what about Rehoboth? Also, check out the NCR Trail Marathon. It's always the Saturday after Thanksgiving - I really love this race. It's not a "trail" run - they call it that because it's on a crushed gravel rail-trail.

I keep thinking I might emerge from hibernation to do one of these two races - it might provide some much needed motivation if I commit to running one with you.

Rehoboth is on the top of the short list. Its close to home, no chance for heat, and flat. A BQ is my main priority, so Rehoboth is a strong possibility.

Wake your lazy ### up and get training!

Always wanted to do Rehoboth - for all the reasons you give, plus the post-race party hosted by Dogfish. We go to Lewes every summer, so I like running parts of the course. Let me know what you decide, I could definitely be in.

BQ is probably a little ambitious for me this year, considering my total lack of fitness, though I get an extra 10 minutes starting Wednesday. Those 10 minutes would take my PR from being 5 minutes too slow to being a BQ -5 qualifier. Hurray, old age!

 

[ChiefD]

Running another HM tomorrow. I have a hydration question for you guys. I am usually a big water drinker, so during the week I'll drink a coke in the morning just to get me going, then it's usually 3-4 big cups of water (like 44oz cups from the convenience store) for the rest of the day. I then may drink a beer or two every 3-4 days. Usually on race week I eliminate the beer starting on Wednesday.

Is there any MORE hydration I should be doing, especially the day before? I don't want to feel I need to choke water down all day, but maybe I DO need to just get down as much as I can.

Any thoughts?

 

[Ned]

Running another HM tomorrow. I have a hydration question for you guys. I am usually a big water drinker, so during the week I'll drink a coke in the morning just to get me going, then it's usually 3-4 big cups of water (like 44oz cups from the convenience store) for the rest of the day. I then may drink a beer or two every 3-4 days. Usually on race week I eliminate the beer starting on Wednesday.

Is there any MORE hydration I should be doing, especially the day before? I don't want to feel I need to choke water down all day, but maybe I DO need to just get down as much as I can.

Any thoughts?

Your body can generally only absorb 4-6oz every 15mins. So choking down 2gal of water the day before is going to do nothing but make you piss all day. If you're routinely drinking a gallon of water per day, you're good to go. I wouldn't change a thing.

Race day hydration is important too. Make sure you hit a couple of the earlier aid stations, and learn how to drink on the run. Pinch the top of the dixie cup to make a spout, and then sip. It'll keep more water in the cup. If you start drinking when you become thirsty, its already too late.

 

[Annyong]

Running another HM tomorrow. I have a hydration question for you guys. I am usually a big water drinker, so during the week I'll drink a coke in the morning just to get me going, then it's usually 3-4 big cups of water (like 44oz cups from the convenience store) for the rest of the day. I then may drink a beer or two every 3-4 days. Usually on race week I eliminate the beer starting on Wednesday.

Is there any MORE hydration I should be doing, especially the day before? I don't want to feel I need to choke water down all day, but maybe I DO need to just get down as much as I can.

Any thoughts?

That sounds like a lot of water already

 

[Annyong]

Also dont eat like 8 chicken breasts the night before. You'll have to poop during the race.

 

[Annyong]

Anybody else read Annyong when they see this thread?

http://forums.footballguys.com/forum/index.php?showtopic=706033

Yes

 

[Annyong]

Good luck Brony!

I'm in the process of figuring out my 5Ks plans for this spring. The only one I've signed up for is this one (not the best website but I ran it last year and it's a nice little race) but I'll run a few more. Let us know what other ones you're thinking about running. Maybe us Chicago surburbians could meet for one since that Naperville 5K didn't really work out. Annyong will provide the beer.

I have the Starved Rock HM 5/10

 

[CGRdrJoe]

Running another HM tomorrow. I have a hydration question for you guys. I am usually a big water drinker, so during the week I'll drink a coke in the morning just to get me going, then it's usually 3-4 big cups of water (like 44oz cups from the convenience store) for the rest of the day. I then may drink a beer or two every 3-4 days. Usually on race week I eliminate the beer starting on Wednesday.

Is there any MORE hydration I should be doing, especially the day before? I don't want to feel I need to choke water down all day, but maybe I DO need to just get down as much as I can.

Any thoughts?

I'm a bit of a heavy sweater and I only drank a large gatorade the night before followed by about 20 oz of water the morning of. I pee'd like 5 times before the race and didn't need water the whole time. I did force myself to drink some water at the 6, 8 and 10 mile aid stations just to make sure I didn't dry out. I also had 2 beers the night before just to make sure I got some sleep, I was pretty jacked up since it was gonna be my first HM.

 

[gruecd]

tri-man - Signed up last night to run the Big10K with a buddy in Chicago on 7/26. Basically you choose a Big 10 school with which you want to be affiliated, and then they give you the appropriate tech shirt to wear during the race. You should check it out and rock your Michigan colors!

 

[ChiefD]

Running another HM tomorrow. I have a hydration question for you guys. I am usually a big water drinker, so during the week I'll drink a coke in the morning just to get me going, then it's usually 3-4 big cups of water (like 44oz cups from the convenience store) for the rest of the day. I then may drink a beer or two every 3-4 days. Usually on race week I eliminate the beer starting on Wednesday.

Is there any MORE hydration I should be doing, especially the day before? I don't want to feel I need to choke water down all day, but maybe I DO need to just get down as much as I can.

Any thoughts?

Your body can generally only absorb 4-6oz every 15mins. So choking down 2gal of water the day before is going to do nothing but make you piss all day. If you're routinely drinking a gallon of water per day, you're good to go. I wouldn't change a thing.

Race day hydration is important too. Make sure you hit a couple of the earlier aid stations, and learn how to drink on the run. Pinch the top of the dixie cup to make a spout, and then sip. It'll keep more water in the cup. If you start drinking when you become thirsty, its already too late.

Thanks!

And yeah, I figured out the pinching the dixie cup thing about the 3rd water station in my first half. And I've always starting taking water early.