Ran a 10k in June (5 Viewers)

[SFBayDuck]

Just looked at the calendar, realized I'm 10 days out from the 50k and I'm woefully unprepared.

Time to cram!

Cramming for a 50K....what could go wrong?

I know, right!

Funny thing is I've been thinking all along how it's not a big deal, only 5 hours or so, good training.

You've got enough of a base that you are probably right. I hit that point last year in my training when I realized I wasn't tapering for 50Ks but just using them as extra-long training runs. Pretty cool. Now I just need to get back to that point soon.....

 

[Sand]

Just looked at the calendar, realized I'm 10 days out from the 50k and I'm woefully unprepared.

Time to cram!

Cramming for a 50K....what could go wrong?

I know, right!

Funny thing is I've been thinking all along how it's not a big deal, only 5 hours or so, good training.

You've got enough of a base that you are probably right. I hit that point last year in my training when I realized I wasn't tapering for 50Ks but just using them as extra-long training runs. Pretty cool. Now I just need to get back to that point soon.....

And here I am wondering if I can swing a 5 mile run...

 

[Ned]

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.

Easy runs and long runs: 145 and belowHigdon Tempo: 145 and below to start - get up towards 180 at the peak - come back down to 145 if you can at the end.

5K Pace: 178+ on each interval

3/1: 145 and under for first 3 - 165-173ish for the final 1.

Pace: 165-173ish

These are just rough guesstimates. If you feel out of whack or get confused, just run by feel like you have been and just save the HR data.

 

[Ned]

Was hoping to do something more substantial for Boston training, but as it stands, it looks like all I'll be able to muster this time around is Pfitz 12/55. Hopefully the whole "less is more" thing holds true...

With your insane base, it probably will hold true.

 

[ChiefD]

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.

Easy runs and long runs: 145 and belowHigdon Tempo: 145 and below to start - get up towards 180 at the peak - come back down to 145 if you can at the end.

5K Pace: 178+ on each interval

3/1: 145 and under for first 3 - 165-173ish for the final 1.

Pace: 165-173ish

These are just rough guesstimates. If you feel out of whack or get confused, just run by feel like you have been and just save the HR data.

Awesome Ned. Exactly what I was needing to wrap my head around where I need to shoot for. Much appreciated.

Day 2: Easy run. 3.5 Miles. 142HR. 12:01 Pace.

And don't worry, I won't post these every day.

 

[Juxtatarot]

Day 2: Easy run. 3.5 Miles. 142HR. 12:01 Pace.

And don't worry, I won't post these every day.

Yeah, every day is probably a bit much but I'd be interested in seeing a weekly summary from you during your training.

What's your PR and goal again?

 

[ChiefD]

Day 2: Easy run. 3.5 Miles. 142HR. 12:01 Pace.

And don't worry, I won't post these every day.

Yeah, every day is probably a bit much but I'd be interested in seeing a weekly summary from you during your training.

What's your PR and goal again?

PR is 1:49. Not even sure where I should put my goal this time. Anything better than 1:49 at this point. Just trying to basically start from scratch and train properly and see where it takes me.

 

[tri-man 47]

Just trying to basically start from scratch and train properly and see where it takes me.

This! The training will dictate what you can do. I'm not thinking about pace or time goals for Boston at all ...I'll wait and see where I'm at with the (HR) training several weeks from now. Like you, I'll rack up a lot of easy miles in the 145 HR range.

 

[Sand]

Just looked at the calendar, realized I'm 10 days out from the 50k and I'm woefully unprepared.

Time to cram!

Cramming for a 50K....what could go wrong?

I know, right!

Funny thing is I've been thinking all along how it's not a big deal, only 5 hours or so, good training.

You've got enough of a base that you are probably right. I hit that point last year in my training when I realized I wasn't tapering for 50Ks but just using them as extra-long training runs. Pretty cool. Now I just need to get back to that point soon.....

And here I am wondering if I can swing a 5 mile run...

And instead of running I worked another 14 hour day.

 

[Ned]

Just trying to basically start from scratch and train properly and see where it takes me.

This! The training will dictate what you can do. I'm not thinking about pace or time goals for Boston at all ...I'll wait and see where I'm at with the (HR) training several weeks from now. Like you, I'll rack up a lot of easy miles in the 145 HR range.

This can't be stressed enough!

 

[ChiefD]

Ned and Fubar, I'm assuming with this watch it will store a certain amount of your workouts. Do you guys upload your workouts daily, or just let it sit for a few days?

 

[Ned]

Ned and Fubar, I'm assuming with this watch it will store a certain amount of your workouts. Do you guys upload your workouts daily, or just let it sit for a few days?

I've always had the the habit of plugging it in right after a workout so I don't get stranded with a dead battery. So I upload every day by default.

 

[ChiefD]

Ned and Fubar, I'm assuming with this watch it will store a certain amount of your workouts. Do you guys upload your workouts daily, or just let it sit for a few days?

I've always had the the habit of plugging it in right after a workout so I don't get stranded with a dead battery. So I upload every day by default.

Ok, thanks.

 

[beer 30]

Ned and Fubar, I'm assuming with this watch it will store a certain amount of your workouts. Do you guys upload your workouts daily, or just let it sit for a few days?

I've always had the the habit of plugging it in right after a workout so I don't get stranded with a dead battery. So I upload every day by default.

Says the OCD addled HR guru

For the record I do the same Battery typically lasts 6 hours of run time. It can go at least a week just in watch mode and still have about half a charge left. I have noticed some battery degradation after a little over a year of use but not anything material that effects performance.

 

[ChiefD]

Ned and Fubar, I'm assuming with this watch it will store a certain amount of your workouts. Do you guys upload your workouts daily, or just let it sit for a few days?

I've always had the the habit of plugging it in right after a workout so I don't get stranded with a dead battery. So I upload every day by default.

Says the OCD addled HR guru

For the record I do the same Battery typically lasts 6 hours of run time. It can go at least a week just in watch mode and still have about half a charge left. I have noticed some battery degradation after a little over a year of use but not anything material that effects performance.

Awesome, thanks. I've plugged it in the last 2 nights, but mainly because I want to see the data. Like, right now.

 

[beer 30]

Ned and Fubar, I'm assuming with this watch it will store a certain amount of your workouts. Do you guys upload your workouts daily, or just let it sit for a few days?

I've always had the the habit of plugging it in right after a workout so I don't get stranded with a dead battery. So I upload every day by default.

Says the OCD addled HR guru

For the record I do the same Battery typically lasts 6 hours of run time. It can go at least a week just in watch mode and still have about half a charge left. I have noticed some battery degradation after a little over a year of use but not anything material that effects performance.

Awesome, thanks. I've plugged it in the last 2 nights, but mainly because I want to see the data. Like, right now.

A cool feature I've only used once or twice because it takes a little work to figure out is the race feature. It allows you to race against yourself on a course you've run before. It's pretty cool but you have to pull the route from past data so you have to know what day you ran the route to set it up.

Ned/FUBAR have you guys played around it with it? The few times I have used it, it does kinda give you a race feel as it monitors you the entire distance showing what place you are in on the watch face and by how much (I think).

 

[Juxtatarot]

Chief, for a 1:49 half, McMillan suggests easy and long runs at paces between 8:41 and 10:01 and tempos at between 7:50 and 8:30.

I agree with everyone that your HR focus is smart and hopefully the improvements you'll see as the weeks go by will get you to the training paces above. I just mention this to get you thinking about targeting those pace ranges for later in your training. The belief is if you consistently run slower than these paces, you'll find yourself unprepared for your goal pace on race day.

Also, I am not suggesting you ever abandon your heart rate training zones once you get those figured out. However, if later in your training you find yourself being able to reach the McMillan paces by training at the upper range of a particular HR zone, my belief is you should try to do that. (Others here might disagree with that last sentence.)

 

[ChiefD]

Chief, for a 1:49 half, McMillan suggests easy and long runs at paces between 8:41 and 10:01 and tempos at between 7:50 and 8:30.

I agree with everyone that your HR focus is smart and hopefully the improvements you'll see as the weeks go by will get you to the training paces above. I just mention this to get you thinking about targeting those pace ranges for later in your training. The belief is if you consistently run slower than these paces, you'll find yourself unprepared for your goal pace on race day.

Also, I am not suggesting you ever abandon your heart rate training zones once you get those figured out. However, if later in your training you find yourself being able to reach the McMillan paces by training at the upper range of a particular HR zone, my belief is you should try to do that. (Others here might disagree with that last sentence.)

Great, thank you!

I've been thinking about that exact thing, so I appreciate you putting it into words. I'm fully expecting even a step back as I do this, with the long-term ramifications being the benefit. My eye is on my first full in the fall, so I'm trying to start getting my body more efficient now. I know this is going to be a long process, and I'm willing to commit to it.

But that being said, I will still make sure I include some faster runs as I train.

 

[Brony]

Quick update - 6 weeks post-surgery and ready to run! The recovery has been going really well - pretty much back to 100%. The only time I even notice that something was done to my calf is when I do calf stretches and small light tingling when I put a shoe on my right foot. If I'm hopping, walking or doing anything else at PT, I don't have any pain or soreness.

I jogged on a trampoline this morning at PT with no problems. When I'm outside this weekend, I'm going to jog a little bit and see how it goes. The rebuilding phase will take some time obviously, but pretty happy where I'm at 6 weeks post.

 

[koby925]

Wow, Steve. Incredible race. Good luck pursuing the Half standard. No offense to your college achievements, but your story of improvement later in life has to be one of the bigger I've heard of. You have worked incredibly hard and deserve it. Congrats.

 

[El Floppo]

I'm finally admitting defeat and getting rid of my tri-bike (selling to my ne're-do-well BIL). It's basically been sitting in storage since 2005/6 and we're trying to downsize or eliminate our storage unit.

here's a pic.

 

[Sand]

I'm finally admitting defeat and getting rid of my tri-bike (selling to my ne're-do-well BIL). It's basically been sitting in storage since 2005/6 and we're trying to downsize or eliminate our storage unit.

here's a pic.

It's been flipping you the bird since 2005 anyway.

 

[tri-man 47]

I'm finally admitting defeat and getting rid of my tri-bike (selling to my ne're-do-well BIL). It's basically been sitting in storage since 2005/6 and we're trying to downsize or eliminate our storage unit.

here's a pic.

It's been flipping you the bird since 2005 anyway.

I'm hoping to be investing in a good tri-bike by summer, 2016 and getting back into triathlons. But Floppo, I'm sorry for your loss.

 

[El Floppo]

I'm finally admitting defeat and getting rid of my tri-bike (selling to my ne're-do-well BIL). It's basically been sitting in storage since 2005/6 and we're trying to downsize or eliminate our storage unit.

here's a pic.

It's been flipping you the bird since 2005 anyway.

Its not a fuji

 

[SteveC702]

Wow, Steve. Incredible race. Good luck pursuing the Half standard. No offense to your college achievements, but your story of improvement later in life has to be one of the bigger I've heard of. You have worked incredibly hard and deserve it. Congrats.

Thanks. Although I feel like my college times are crap compared to what I did early on in HS. (4:28 1600 / 2:01 800 as a sophomore). Maybe it's just my way of telling myself I have a few ounces of talent and making my goals more realistic, but I definitely feel like I am starting to get back onto path of running times that my early running years indicate I should have been capable of eventually.

P.S. It was kind of fun to run the last 2 miles of the race a few tenths of a second faster than I did for 3200m (10:22) at the state meet as a freshman.

 

[Alex P Keaton]

2014 Year-end ReportYour goals coming into the year, and were they achieved?

My goals were to run two more HMs, and get my average time below 9:30/mile.

Also wanted to run a 10k in under 55 min.

New accomplishments or PRs in 2014: PR in half (1:59), in 10k (52:30) and 5k (24:44)

Your proudest and/or best race (or segment within a race): pushed through major fatigue and mental drain in last 3 miles of HM, largely uphill, to finish below 2 hours for first time ever.

A race disappointment during 2014: started really strong in my second HM in Oakland last March. Faded massively in final 4 miles. Positive was that it made me more serious about training.

Your most memorable workout or race for the year: running 8 miles in torrential rain, up in northern WI. It was my best training run of the year; ran it at approx an 8:30 pace and didn't feel winded or fatigued. This was beginning of my personal theory that I run best in poor weather conditions.

Favorite go to workouts and/or routes: either the lakeshore between Evanston and Chicago, or around a lake in northern WI

Total training volume during 2014: no idea. Should I track this? in seriousness, I logged approx 1050 miles.

Best memories of other guys training or races in 2014: am too new to this thread to have anything specific. You guys are all amazing.....running machines!

Oddest or funniest experiences (yours or one of the other guys): seeing two guys dressed as Goose and Maverick for a Hallloween race in St Paul MN

Goal(s) for 2015:

1. Complete a full marathon

2. PR a half. Target time of 1:50.

3. PR a 10k. Target time of 48 min.

4. Do a short run with Tri-man.

 

[SFBayDuck]

My longest run this morning since August, 22 miles with over 3,500' of elevation. Felt pretty good, managed to finish it right around the 12:00/mile pace I was targeting, which can be tough on runs like this when mile splits vary from 9:30-15:30. I'm not sure what the weather is like around the country, but other than some low fog that has since burned off, it is beautiful here.

Hope everyone else is having a good weekend!

 

[ChiefD]

My longest run this morning since August, 22 miles with over 3,500' of elevation. Felt pretty good, managed to finish it right around the 12:00/mile pace I was targeting, which can be tough on runs like this when mile splits vary from 9:30-15:30. I'm not sure what the weather is like around the country, but other than some low fog that has since burned off, it is beautiful here.

Hope everyone else is having a good weekend!

Man, I would trail run too if I could look at that all the time. Wow.

 

[FUBAR]

Awesome duck!

Just read that part of our trail for next weekend, a bridge is out. So instead of the 50k, wow we're doing 5.5 miles out, back, 3 times for a total of 33 miles.

So yeah, a marathon followed by a 10k, with a half mile sprint at the end. (and .1 mile hobble)

 

[Ned]

Awesome duck!

Just read that part of our trail for next weekend, a bridge is out. So instead of the 50k, wow we're doing 5.5 miles out, back, 3 times for a total of 33 miles.

So yeah, a marathon followed by a 10k, with a half mile sprint at the end. (and .1 mile hobble)

LAME

 

[FUBAR]

Awesome duck!

Just read that part of our trail for next weekend, a bridge is out. So instead of the 50k, wow we're doing 5.5 miles out, back, 3 times for a total of 33 miles.

So yeah, a marathon followed by a 10k, with a half mile sprint at the end. (and .1 mile hobble)

LAME

Wut?

 

[beer 30]

My longest run this morning since August, 22 miles with over 3,500' of elevation. Felt pretty good, managed to finish it right around the 12:00/mile pace I was targeting, which can be tough on runs like this when mile splits vary from 9:30-15:30. I'm not sure what the weather is like around the country, but other than some low fog that has since burned off, it is beautiful here.

Hope everyone else is having a good weekend!

Hate you more every day but I got one of these so we'll call it square

Awesome duck!

Just read that part of our trail for next weekend, a bridge is out. So instead of the 50k, wow we're doing 5.5 miles out, back, 3 times for a total of 33 miles.

So yeah, a marathon followed by a 10k, with a half mile sprint at the end. (and .1 mile hobble)

Agree with Ned, that's a bull#### way to screw up the course. Just cross the freaking river, it's trail running for crying out loud!

 

[FUBAR]

Awesome duck!

Just read that part of our trail for next weekend, a bridge is out. So instead of the 50k, wow we're doing 5.5 miles out, back, 3 times for a total of 33 miles.

So yeah, a marathon followed by a 10k, with a half mile sprint at the end. (and .1 mile hobble)

Agree with Ned, that's a bull#### way to screw up the course. Just cross the freaking river, it's trail running for crying out loud!

Normally, I'd agree.

But this is an unsupported free event, so the safety concerns and need for medical personnel outweigh the desire to do the planned route.

 

[ChiefD]

Week one of HM training in the books. Finally have heart rate data:

Mon: Was supposed to be a run. Got watch on the way home from work. Played with it for a couple of hours. Didn't run.

Tues: 4.55 Mile Run. 142HR. 12:26 pace.

Wednesday. 3.5 Mile Run. 142HR. 12:01 pace.

Thursday: 40 Minute Tempo Run. 4.22 Miles. Avg 152HR. 10:53 Pace. Not sure how to report this one. ?

Friday: Rest day

Saturday: Supposed to be a run, but had to work all day. Couldn't run.

Sunday: Long run 90 minutes (3/1). 8.34 Miles. AVG 155HR. 10:55 Pace. First 3/4 was at 145HR, 11:45 pace. Last 1/4 was 172HR, pace 9:49.

Total mileage this weeK: 20.61. I know a pittance for you guys, but I also missed two days that would have been another 7-10. I'm trying to follow the Higdon plan, but I do know I will have to ramp up total mileage as I go. So when he calls for 3, I try to do 4-6. Not sure this is smart or not, but I do feel I need more miles.

Loving this watch and the corresponding workouts. Really starting to think my way through each workout for a specific result. The light bulb really went on this week with the reasoning behind training this way. And having the book to read has really got me thinking about a lot of how I have trained.

Thanks to you guys here for all the advice. You've definitely given me some clarity and motivation on how to do it right. And so far, I really like the type of training. Keeps me more focused and actually makes the workouts more fun.

 

[Juxtatarot]

Week one of HM training in the books. Finally have heart rate data:

Thursday: 40 Minute Tempo Run. 4.22 Miles. Avg 152HR. 10:53 Pace. Not sure how to report this one. ?

What was your fastest pace and highest heart rate during the tempo?

 

[ChiefD]

Week one of HM training in the books. Finally have heart rate data:

Thursday: 40 Minute Tempo Run. 4.22 Miles. Avg 152HR. 10:53 Pace. Not sure how to report this one. ?

What was your fastest pace and highest heart rate during the tempo?

7:48 and 180.

 

[Juxtatarot]

I started my 5K training January 1 so this was my third full week. For each week, my plan has been to get in a long tempo, a long run of 10 or more, and some speedwork at 6:00 pace or under.

Monday: 8.95 miles, 7:42 avg pace /132 avg HR. Off from work due to the holiday. Nice, barely windy morning. Felt great.

Tuesday: 8 treadmill miles, 6 tempo averaging about 6:28. HR only got up to about 160 which is surprising.

Wednesday: 5.28/7:36/133

Thursday: treadmill again. 13.1 miles/ guessing average about 7:45

Friday: Off

Saturday: 40 degree morning all the snow had mostly melted so I ran on the track for the first time since December. I planned the following: 400 - 800 - 1600 - 800- 400. However, after the first lap of the 1600 I realized that wasn't happening. Ended up running: 1:19 400, 2:47 800, 1:27 400, 2:59 800, 1:26 400, 1:28 400, 1:24 400. I'm very disappointed and felt like it was a bad day. HR only got up to about 165 on the intervals and breathing was OK, my legs just felt heavy. Have I ever mentioned that I hate intervals?

Sunday: It's snowing again so back to the treadmill. 8.1 miles. Because I couldn't stop thinking about yesterday, I ran mile 7 at 10.2 mph which I think is 5:50. HR up to 165 on that mile.

Overall for the week, 49.41 miles.

 

[tri-man 47]

4. Do a short run with Tri-man.

Get in line ...get in line. JK. Particularly if you get into marathon training, we'll have to catch a run and talk about marathoning. I can bore you for miles.

A solid 46-mile marathon training week for me.

M 8 miles with small slope (200 yd) repeats (=23 of 'em) ..urban hill work

T Off

W 3 easy miles

Th 5 easy miles

F 8 miles, 8:59/mile, 149 HR

S 11 miles w/9 @ 8:13/mile, 159 HR (close to marathon tempo)

S 11 miles, 8:43/mile, 153 HR

Today's run was kind of fun/kind of not. Ran to the north side of Chicago to my daughter's apartment while my wife drove to the city so we could connect with the kids for brunch. But the run was NE, and we had a stiff NE breeze with sharp sleet-like flurries.

 

[MAC_32]

Did a test run of that 10k race from last February. The one in which the winner didn't break 50 minutes and I didn't break an hour. It's kinda hard and in a ton of snow. Anyway, I broke an hour today, getting anxious to see what I can do in race conditions in two weeks.

 

[FUBAR]

Awesome duck!

Just read that part of our trail for next weekend, a bridge is out. So instead of the 50k, wow we're doing 5.5 miles out, back, 3 times for a total of 33 miles.

So yeah, a marathon followed by a 10k, with a half mile sprint at the end. (and .1 mile hobble)

Agree with Ned, that's a bull#### way to screw up the course. Just cross the freaking river, it's trail running for crying out loud!

Normally, I'd agree.

But this is an unsupported free event, so the safety concerns and need for medical personnel outweigh the desire to do the planned route.

And now they found a way around it so we're back to just the 50k.

 

[pbm107]

Juxt I wouldn't sweat the fact that interval session didn't go as planned. You a have been running a lot of quality lately with the 6 mile tempo and 5K time trial last week. Since you are in 5k training I would try to make the interval sessions the priority over the tempo runs. I'd skip the tempo runs and focus on nailing the intervals and keep the intervals in the 800-1200 range. If you want to maintain doing both, I'd try to run the rest of my workouts at an easy recovery pace.

My week wasn't bad, finished the week with an easy 6 mile run in Antwerp Belgium, I'm here for work. I'm very lucky my Garmin 405 has the go to location feature or I would have never found my way back to the hotel.

Mon 6 at 8:30 141 HR
Tue 14 at 8:38 137
Wed 6 at 8:20 forgot watch so no HR data
Thur 14 at 8:43 138 HR
Fri I was planning to run 20 on Sat, but since there was a snow storm coming Sat I attempted to run 20 on Friday. I started to get tired during this run so I cut it off at 15. 8:50 133.
Sat 6 miles on the treadmill and travel day
Sun 6 miles 9:04 127.
67 miles total and since I am on travel, this week will likely be a cutback week.

 

[bentley]

Had a great time at my half marathon today. 1:44:55 was the finish time. So much hot female bottom out there on the course. Makes me want to run another soon.

Unfortunately, I signed up for the MS 150 bike race in early April, so it's time to get on the bike. Well, it's time to buy a bike first. Then get on it. And prepare my taint for the pain.

 

[Sand]

Unfortunately, I signed up for the MS 150 bike race in early April, so it's time to get on the bike. Well, it's time to buy a bike first. Then get on it. And prepare my taint for the pain.

You know, that really isn't funny.

But it really is.

 

[ChiefD]

When you guys are running your tempo runs, are you trying to run approximately the same route each time so you can judge the results against your previous efforts?

I know in my neighborhood, I have a lot of inclines and declines, so it's hard to work in a really long stretch where I'm on flat ground. So I know my heart rates relative to pace will change dramatically depending on if I am going flat, up, or down.

I'm worried if I run a tempo run this week and the route is different, I may see drastically different results of my HR relative to my pace if I just happen to be heading uphill when I'm running that portion of the tempo run.

The last time I ran it, I was on relatively flat ground at the point where I was hitting my higher heart rate and holding it for a few minutes before I ramped it back down for the rest of the way home. How do you guys typically do it?

 

[Juxtatarot]

When I run my tempos outside, I often run them at a nearby park which is relatively flat. It's a 1.2 mile loop so that also helps not to be running into the wind for too long.

Really, though, you should be more concerned with a relatively consistent effort and heart rate than the pace. Thus, anticipate slowing on the uphills. I know this is easier said than done.

 

[Lehigh98]

Had a great time at my half marathon today. 1:44:55 was the finish time. So much hot female bottom out there on the course. Makes me want to run another soon.

Unfortunately, I signed up for the MS 150 bike race in early April, so it's time to get on the bike. Well, it's time to buy a bike first. Then get on it. And prepare my taint for the pain.

I'm in a similar boat. Just committed to do this and don't own a road bike yet...

http://irishpub.donordrive.com

I've been riding a stationary bike at our gym on and off (did 21 fake stationary miles in an hour over lunch today).

But need to figure out the whole bike thing and how to get miles up and not get killed on the road.

I'm signed up for a Half Marathon on 4/26, Super Spartan on 7/11, and that bike thing on 7/19.

Should be an interesting mix of training over the next several months.

 

[ChiefD]

When I run my tempos outside, I often run them at a nearby park which is relatively flat. It's a 1.2 mile loop so that also helps not to be running into the wind for too long.

Really, though, you should be more concerned with a relatively consistent effort and heart rate than the pace. Thus, anticipate slowing on the uphills. I know this is easier said than done.

OK. Yeah, it's been hard mentally to keep the HR low going uphill, but I also know the end benefit will be tremendous.

 

[SFBayDuck]

When I run my tempos outside, I often run them at a nearby park which is relatively flat. It's a 1.2 mile loop so that also helps not to be running into the wind for too long.

Really, though, you should be more concerned with a relatively consistent effort and heart rate than the pace. Thus, anticipate slowing on the uphills. I know this is easier said than done.

this, at least for me. I know for some of you it's more about dialing in a pace on tempo runs, but I'm all about HR or PrE because I tend to do my tempos on hilly trails. In fact about the only tempo run I do isn't very fast, but it's a steady 1.7 mile climb so the HR is in the zone I want it (around 165) and I don't worry about the pace. That being said, I do like running that one every week now so that I can track progress.

 

[Lehigh98]

Looks like the HR strap on my 7 year old Garmin 305 finally died on me. Decided to look and see what new watches are out there nowadays. Would use for running and biking. Might wait a month or so for the Garmin Vivoactive to come out. What are you guys using and what would you buy if you were in the market?

 

[FUBAR]

When I run my tempos outside, I often run them at a nearby park which is relatively flat. It's a 1.2 mile loop so that also helps not to be running into the wind for too long.

Really, though, you should be more concerned with a relatively consistent effort and heart rate than the pace. Thus, anticipate slowing on the uphills. I know this is easier said than done.

this, at least for me. I know for some of you it's more about dialing in a pace on tempo runs, but I'm all about HR or PrE because I tend to do my tempos on hilly trails. In fact about the only tempo run I do isn't very fast, but it's a steady 1.7 mile climb so the HR is in the zone I want it (around 165) and I don't worry about the pace. That being said, I do like running that one every week now so that I can track progress.

and this is why I rarely, if ever, have pace showing on my watch. PE is what I struggle with - I can go uphill with the same PE and my HR will spike 5-10 bpm.

I care about pace, only at the end of the run. I might look at it on the lap (the TomTom displays your pace every lap for 3-5 seconds) but it's virtually irrelevant.

ETA: I have a few go-to routes but I like variety. Helps that we don't really have monster hills here, some rolling hills but nothing Duck-worthy.