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Ran a 10k in June (5 Viewers)
- Thread starter GStrot
- Start date
ChiefD
Footballguy
tri-man 47
Footballguy
ChiefD
Footballguy
Ran a nice 8 miler today. Felt pretty dang good, and the weather was 41 at the start this morning, so a dream after the crap we have had.
Have the blessing of the wife to get the Tom Tom watch, so I will pull the trigger on that Tuesday. Found a $20 off coupon for Dic.ks online, so I can get it for $249 plus tax.
12 week countdown starts Monday for the race, so should start having some good heart rate data starting next week. Excited about that.
Have the blessing of the wife to get the Tom Tom watch, so I will pull the trigger on that Tuesday. Found a $20 off coupon for Dic.ks online, so I can get it for $249 plus tax.
12 week countdown starts Monday for the race, so should start having some good heart rate data starting next week. Excited about that.
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FUBAR
Footballguy
Better run this morning.
1 mile warm up
7 mile tempo (McMillan would call this a steady state run), happy to average 7:06 for now but I'll need to get faster before the next HM
6 minute cool down
Felt pretty good
2 hours later and I feel more worn out than after a 3 hour run.
1 mile warm up
7 mile tempo (McMillan would call this a steady state run), happy to average 7:06 for now but I'll need to get faster before the next HM
6 minute cool down
Felt pretty good
2 hours later and I feel more worn out than after a 3 hour run.
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worrierking
Footballguy
I haven't heard if SteveC is still running Houston this morning. I will have to check and see (and prepare to be astonished).
FUBAR
Footballguy
Juxtatarot
Footballguy
42 miles for me this week. Although I get in more miles when I marathon train, this week included a 6 mile tempo Monday, a 5K at 5K race pace Wednesday, and, for my first time ever, hill repeats today. It was a good week.
Hang 10
Footballguy
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Brony
Footballguy
whoaHe ran a 2:22:43!
pbm107
Footballguy
Insane, 5:26 pace and I believe a 5+ minute PR for him. Congrats Steve.whoaHe ran a 2:22:43!
Hang 10
Footballguy
He's a machine.Insane, 5:26 pace and I believe a 5+ minute PR for him. Congrats Steve.whoaHe ran a 2:22:43!
sho nuff
Footballguy
Thanks for the kind words I appreciate it.
Any thoughts on some of the new devices?
The new Garmin looks nice. Thin, ability to connect to my phone. Use for run, bike, swim and even golf.
The Samsung things to pair with my phone lok good...just not sure how great their wrist based HR works.
Was it ned that uses the Tom Tom and liked it?
Soleus had some without the chest strap too.
Any thoughts on some of the new devices?
The new Garmin looks nice. Thin, ability to connect to my phone. Use for run, bike, swim and even golf.
The Samsung things to pair with my phone lok good...just not sure how great their wrist based HR works.
Was it ned that uses the Tom Tom and liked it?
Soleus had some without the chest strap too.
ChiefD
Footballguy
Yeah, Ned uses the Tom Tom. I'm grabbing one of those Tuesday. Might look into the Soleus as well.
FUBAR
Footballguy
tri-man 47
Footballguy
Sand
Footballguy
Just running or other stuff? If just running I'd give some consideration to the new Timex. Pricey, but it is what the Motoactv III should have been.
Sorry been lurking but the last couple of weeks have been crazy at work and with the race coming up my stress level was through the race. First want to offer my condolences to sho nuff and beer. Secondly thanks for the support on here, this race was a microcosm of my training cycle and the most satisfying yet, and finally my first negative split after 11 previous finished and one DNF.
worrierking
Footballguy
Wow! Congrats Steve. 17th overall. Unreal.
ChiefD
Footballguy
Anything I need to know about actually using the thing and pulling the data from it? I assume it can plug into the computer and you can download the info into something. Is there an app that comes with it? Something else you use?
I use MapMyRun right now, and it looks like I can import data into that. Any better options you guys use?
Ned, feel free to chime in here also. Thanks fellas.
tri-man 47
Footballguy
pbm107
Footballguy
I am slowly starting to gain some momentum in my training for Boston. The plan for this training cycle was to follow Pfitz 18/70, but that changed after I felt some tightness in my hamstring on the 1st day of the 4 mile tempo run. The first two weeks of training were a complete bust in that I was only able to run 25 and 14 miles those weeks, but I found that if I ran slowly and shortened my stride I wasn’t stressing the hamstring.
In week 3 I decided to ditch the Pfitz plan and just run base build until 12 weeks out from race day, however my mileage was limited because I got the flu so only ended up running 40 miles at 8:37 avg Hr 140.
Week 4, I was able to get a full week of slow running in, 60 miles at 8:47 avg Hr 138.
Week 5 :
Mon: 6 miles at lunch in the cold rain at 8:17 avg Hr 139.
Tue: 14 miles at 8:41 avg Hr 136.
Wed: 6 miles at lunch at 8:45 avg Hr 134.
Thur: 14 miles at 8:41 avg Hr 135.
Fri: 6 miles at lunch at 8:39 avg Hr 131.
Sat: 20 miles before 8 AM since my daughter had a basketball game at 8:30AM, at 8:52 avg Hr 134.
Sun: 6 miles on the treadmill, too icy to run outside.
Total for the week 72 miles at 8:42 avg Hr 135
This week I want to do the same thing as last week, 70+ miles. My paces are much slower than I’d like at this point, but I’ll take it as long as I don’t aggravate the hamstring. It is feeling much better and I only notice it now occasionally when I run uphill. Hopefully once I start the Pfitz schedule and the weather warms up my pace will speed up.
I hope everyone else's Boston training is going smoother than mine, haven’t seen too many updates.
In week 3 I decided to ditch the Pfitz plan and just run base build until 12 weeks out from race day, however my mileage was limited because I got the flu so only ended up running 40 miles at 8:37 avg Hr 140.
Week 4, I was able to get a full week of slow running in, 60 miles at 8:47 avg Hr 138.
Week 5 :
Mon: 6 miles at lunch in the cold rain at 8:17 avg Hr 139.
Tue: 14 miles at 8:41 avg Hr 136.
Wed: 6 miles at lunch at 8:45 avg Hr 134.
Thur: 14 miles at 8:41 avg Hr 135.
Fri: 6 miles at lunch at 8:39 avg Hr 131.
Sat: 20 miles before 8 AM since my daughter had a basketball game at 8:30AM, at 8:52 avg Hr 134.
Sun: 6 miles on the treadmill, too icy to run outside.
Total for the week 72 miles at 8:42 avg Hr 135
This week I want to do the same thing as last week, 70+ miles. My paces are much slower than I’d like at this point, but I’ll take it as long as I don’t aggravate the hamstring. It is feeling much better and I only notice it now occasionally when I run uphill. Hopefully once I start the Pfitz schedule and the weather warms up my pace will speed up.
I hope everyone else's Boston training is going smoother than mine, haven’t seen too many updates.
Don't get me wrong, I was very happy with my race yesterday, but my best chance is still in the half. Even in the middle of heavy marathon training this past cycle I hit a 6-mile tempo about 8-9 seconds/mile faster than before I ran my 68:12 in Houston last year. So I still think I am much closer to the 65:00 standard for the half than a 2:18 and that's my focus for the rest of the year unless I get that sub-65 by my first couple of attempts this summer. Although I am sure I'll feel much better showing up at the trials with a 2:22 than a 2:28 and won't feel like I am getting in way over my head.Houston 2016 is the last day to qualify with a sub-2:18 race.
FUBAR
Footballguy
Tom has its own app which automatically transfers into mapmyride, assume it would to MMRun too.
It's easy to use but I still haven't figured out how to get splits other than laps.
beer 30
Footballguy
No way to get splits unless you use the Ned Certified OCD method (he can elaborate but for as much as I #####ed about it, Ned showed me his system and I decided splits weren't that important so be warned).FUBAR said:
Really like the TomTom I have which is the Runner not the Multi-Sport. It was when they first came out so I have a chest strap HR monitor as opposed to the ones Ned & FUBAR have with the built in HR monitor. It transfers to MapMyFitness, Runkeeper, Strava, Endomondo and the aforementioned Tom Tom MySports. You can also download it to your computer in KML, CSV, GPX, FIT & TCX format.
tri-man 47
Footballguy
Those are a couple of solid mileage weeks! I had a very good base going (some 40-45 weeks in early/mid December), but then a driving vacation after Christmas and a nasty bronchial infection cost me three weeks of productive training. I've been back at it strong over the past few days, though. Next week and the week after (wks of 1/26 and 2/2) will be the first major crunch as I push the mileage and hit my first 20 miler.pbm107 said:
Ned
Footballguy
really 
I always run in laps mode these days.Strava will give you 1mi splits based on the data, but it's a bit hit/miss compared to the actual splits from the watch. Strava reads the mileage a smidge different for whatever reason.
Ned
Footballguy
this tells me you HAVE been thinking about this already.SteveC702 said:Don't get me wrong, I was very happy with my race yesterday, but my best chance is still in the half. Even in the middle of heavy marathon training this past cycle I hit a 6-mile tempo about 8-9 seconds/mile faster than before I ran my 68:12 in Houston last year. So I still think I am much closer to the 65:00 standard for the half than a 2:18 and that's my focus for the rest of the year unless I get that sub-65 by my first couple of attempts this summer. Although I am sure I'll feel much better showing up at the trials with a 2:22 than a 2:28 and won't feel like I am getting in way over my head.tri-man 47 said:Houston 2016 is the last day to qualify with a sub-2:18 race.Ned said:
SFBayDuck
Footballguy
Yup, tough week last week training-wise. Trip to Dallas, party for two days there for the game, depressed after the game, 90 minutes sleep then flight to Atlanta, then three straight nights of being out late after all-day meetings (I did meet Charles Barkley at 3:00 AM on Wednesday). I managed one 3-miler on the hotel dreadmill in ATL (with a couple 1/2 mile, 6-8% grade "intervals"), 5 miles at a tempo-ish effort uphill on Saturday, and 13 with 1,900' elevation yesterday. I hadn't slept well in about 9 days, so I took ZZZQuil Saturday night and even after 11 hours of sleep I felt like I needed to lay down and take a nap 4 miles into the run. Good ultra training....I haven't done anything in a week. Up to 90 hours in the last week - working until at least midnight tonight. No end in sight - this sucks.Guilty. One run in the last week, work has me bent over. New system implementation problems. Fun stuff! Still doing my exercises in the morning, but i really need to dig deep and knock a few miles out after work tomorrow no matter how tired I am.Man are we all
SFBayDuck
Footballguy
Unbelievable. Congrats Steve!Insane, 5:26 pace and I believe a 5+ minute PR for him. Congrats Steve.whoaHe ran a 2:22:43!
Yeah the sub-65 seed was planted the second I crossed the line in Houston last year. 68:12 was a far way off from 65:00, but it's pretty much 2-3 levels away from where I was a little over an hour earlier before the race (PR before that race was 70:34). More importantly I felt like I had the knowledge to keep on improving, and even though I only put together one more PR for the half the rest of the year (the 67:44 at Grandma's) I have felt like a different runner for the past 2-3 months now. More importantly, a couple of my friends / training partners out here are making one last run at the trials qualifier in the half so I'll have workout partners for the next few months, which made the decision to go the HM qualifier route even easier.this tells me you HAVE been thinking about this already.SteveC702 said:Don't get me wrong, I was very happy with my race yesterday, but my best chance is still in the half. Even in the middle of heavy marathon training this past cycle I hit a 6-mile tempo about 8-9 seconds/mile faster than before I ran my 68:12 in Houston last year. So I still think I am much closer to the 65:00 standard for the half than a 2:18 and that's my focus for the rest of the year unless I get that sub-65 by my first couple of attempts this summer. Although I am sure I'll feel much better showing up at the trials with a 2:22 than a 2:28 and won't feel like I am getting in way over my head.tri-man 47 said:Houston 2016 is the last day to qualify with a sub-2:18 race.Ned said:
Anyways, not to be a tease but work is going to be insane for the next week or so, but I'll post a race report and training summary for the past few months at some point in the next week or two.
SFBayDuck
Footballguy
I can't let this one slip by - congrats on the 50+ miler! Great to hear you had a positive experience and good race. I can totally relate to the IT band issues, sounds like they didn't hit you until late which is good. And I agree on Tailwind - that stuff has worked well for me, too.
And now that you've gotten that 50M itch scratched, you really don't want to experience the "zombie-like" aspects of a 100M? DO IT!
Thanks Duck, also it sounds like you had one of those "get whatever I can get in" kind of weeks. As long as you can keep those efforts going you should be able to get right back into some heavy training once things calm down a bit.Unbelievable. Congrats Steve!Insane, 5:26 pace and I believe a 5+ minute PR for him. Congrats Steve.whoaHe ran a 2:22:43!
One more teaser, an excerpt from a rough draft of the race report I have in my head.
"With a little over 4 miles to go, I began pulling away from the group I had been running with and as I rounded the next turn I was able to get a glimpse of a figure about 200-300 meters ahead of me. It took me a second to recognize him, but there was no mistaking the runner with long flowing hair and form, it was ultrarunner and former silver medalist at the world 100km championships, Michael Wardian. Now with my next target acquired, I pick up my effort another notch and begin reeling him in..."
tri-man 47
Footballguy
We don't always go to the Olympic trials to support a runner, but when we do, we support Steve. Stay healthy, my friend.
SFBayDuck
Footballguy
Thanks, 'twas indeed one of those weeks.Thanks Duck, also it sounds like you had one of those "get whatever I can get in" kind of weeks. As long as you can keep those efforts going you should be able to get right back into some heavy training once things calm down a bit.Unbelievable. Congrats Steve!Insane, 5:26 pace and I believe a 5+ minute PR for him. Congrats Steve.whoaHe ran a 2:22:43!
One more teaser, an excerpt from a rough draft of the race report I have in my head.
"With a little over 4 miles to go, I began pulling away from the group I had been running with and as I rounded the next turn I was able to get a glimpse of a figure about 200-300 meters ahead of me. It took me a second to recognize him, but there was no mistaking the runner with long flowing hair and form, it was ultrarunner and former silver medalist at the world 100km championships, Michael Wardian. Now with my next target acquired, I pick up my effort another notch and begin reeling him in..."
And I love Wardian, seems like a really nice guy and that dude is a beast. Although I can't help but wonder what he could do if he would cut down to 10-20 races per year from the 50+ he seems to run, from 5Ks to 100M with doubles many weekends (like his double San Antonio-Las Vegas marathons on the same day!) .
Looking forward to reading your report!
ChiefD
Footballguy
OK, I need some help on this watch and also figuring out my heart rate zones for training. I'm reading the Advanced Marathoning book, and I'm through the first chapter. As I'm looking at the max heart rate zones, is this where I want to calculate where my thresholds are for each phase? I'm assuming so. Or do I want to calculate based on Heart rate reserves?
And those with the TomTom watch, I see I can set Heart Rate Zones. So if I'm trying to match the watch with the book, does:
VO2max = Sprint
Lactate threshold = Speed
Marathon pace = Endure
Long/Medium Long = Fat Burn
General Aerobic = Easy
Recovery = Easy ?
Thanks in advance for any help.
And those with the TomTom watch, I see I can set Heart Rate Zones. So if I'm trying to match the watch with the book, does:
VO2max = Sprint
Lactate threshold = Speed
Marathon pace = Endure
Long/Medium Long = Fat Burn
General Aerobic = Easy
Recovery = Easy ?
Thanks in advance for any help.
parasaurolophus
Footballguy
Finally back in full swing. Hand is getting better every day. Elbow is awesome. Definitely packed on some elbees as my workout schedule was non existent and my miles were down due to the craptastic weather and my hatred of the treadmill. Throw on top of it my love of snickerdoodles and you have about 12 extra pounds. I have already shed about 8 of them. Goal for this year is to get to 160 and maintain all my strength.
If I ever sustain a long term injury I will be in trouble as my appetite doesn't seem to change when my activity level goes down. When you go from running 40+ miles a week and hitting the gym 5 times to running 15-25 miles and going to the gym zero times it is amazing how quickly you can put on weight.
If I ever sustain a long term injury I will be in trouble as my appetite doesn't seem to change when my activity level goes down. When you go from running 40+ miles a week and hitting the gym 5 times to running 15-25 miles and going to the gym zero times it is amazing how quickly you can put on weight.
SFBayDuck
Footballguy
Cramming for a 50K....what could go wrong?Just looked at the calendar, realized I'm 10 days out from the 50k and I'm woefully unprepared.
Time to cram!
FUBAR
Footballguy
I know, right!Cramming for a 50K....what could go wrong?Just looked at the calendar, realized I'm 10 days out from the 50k and I'm woefully unprepared.
Time to cram!
Funny thing is I've been thinking all along how it's not a big deal, only 5 hours or so, good training.
ChiefD
Footballguy
So, I ran with the new Tom Tom. Two observations:
1. Works great.
2. Works great - now I realize how bad I suck. Ran based on heart rate tonight, so here's the first workout:
4.47 Miles. 142HR. 12:17 pace.
I'm taking an educated guess on my max heart rate being in the neighborhood of 190-ish. So I figure I need to be between 140-150 for my slow runs. Still trying to sort all this out in my head and how it pertains to my training calendar and what heart rates I need to be in for each type of run. I'm using the Higdon Advanced training plan for the half.
1. Works great.
2. Works great - now I realize how bad I suck.
Ran based on heart rate tonight, so here's the first workout:4.47 Miles. 142HR. 12:17 pace.
I'm taking an educated guess on my max heart rate being in the neighborhood of 190-ish. So I figure I need to be between 140-150 for my slow runs. Still trying to sort all this out in my head and how it pertains to my training calendar and what heart rates I need to be in for each type of run. I'm using the Higdon Advanced training plan for the half.
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