Ran a 10k - Official Thread (12 Viewers)

[Hang 10]

So yeah, I ran that 8K today and as I said before I was faced with the decision of running for fun or seeing where I'm at race wise. Well if you bet that I'd say #### it and race, you were correct.

I never used to wear my HR monitor for my races because I was worried too much info might screw with my head and cause me to doubt myself. Since my procedure I've been wearing it all the time but I don't have much to compare race results to other than day to day training. So this morning I start my warm up and I'm at 130 bpm before I even start running. I imagine that's just from the excitement/nervousness. I jog for a mile or so and average around 156 for a 10 minute mile...not good.

Anyways, I finish my warm up and do some strides and then settle into the corral. I really have no idea what to expect. One thing I decide to do is not look at my heart data. I start out what feels like a 7ish pace and it feels fine for a race pace. Finish mile one in 6:50. Mile two I'm keeping pace and I'm starting to feel like the pace is sustainable. We turn back into the wind and my pace dips 5 seconds or so and I maintain for the next 2 miles. Mile 5 I'm definitely suffering a bit but I'm way past the point of giving in so I push to the end. I could tell I sped up a bit for a strong finish and came away with a 34:02. Definitely pleased with the pace as I'm only 24 days removed from my heart procedure.

After I finish I decided to check the heart data on my splits I'm not sure what to think.

Mile 1 - 6:50 (182)

Mile 2 - 6:50 (188)

Mile 3 - 6:55 (191)

Mile 4 - 6:54 (192)

Mile 5 - 6:34 (191)

The first thing that strikes me is, damn that's high. The positive is that despite pushing that hard, I didn't have any spikes and had no other signs of tachycardia. But also, if my max is around 200ish my heart rate might not really be off from the percentage of normal usage for 5 mile race. I don't know...if anything it was good to get back out there and mentally that's satisfying going forward.

 

[Nigel]

Nice job Hang, good to get one with the refurbed ticker under your belt.

 

[Ned]

So yeah, I ran that 8K today and as I said before I was faced with the decision of running for fun or seeing where I'm at race wise. Well if you bet that I'd say #### it and race, you were correct.

I never used to wear my HR monitor for my races because I was worried too much info might screw with my head and cause me to doubt myself. Since my procedure I've been wearing it all the time but I don't have much to compare race results to other than day to day training. So this morning I start my warm up and I'm at 130 bpm before I even start running. I imagine that's just from the excitement/nervousness. I jog for a mile or so and average around 156 for a 10 minute mile...not good.

Anyways, I finish my warm up and do some strides and then settle into the corral. I really have no idea what to expect. One thing I decide to do is not look at my heart data. I start out what feels like a 7ish pace and it feels fine for a race pace. Finish mile one in 6:50. Mile two I'm keeping pace and I'm starting to feel like the pace is sustainable. We turn back into the wind and my pace dips 5 seconds or so and I maintain for the next 2 miles. Mile 5 I'm definitely suffering a bit but I'm way past the point of giving in so I push to the end. I could tell I sped up a bit for a strong finish and came away with a 34:02. Definitely pleased with the pace as I'm only 24 days removed from my heart procedure.

After I finish I decided to check the heart data on my splits I'm not sure what to think.

Mile 1 - 6:50 (182)

Mile 2 - 6:50 (188)

Mile 3 - 6:55 (191)

Mile 4 - 6:54 (192)

Mile 5 - 6:34 (191)

The first thing that strikes me is, damn that's high. The positive is that despite pushing that hard, I didn't have any spikes and had no other signs of tachycardia. But also, if my max is around 200ish my heart rate might not really be off from the percentage of normal usage for 5 mile race. I don't know...if anything it was good to get back out there and mentally that's satisfying going forward.

Awesome job! You're in much better shape than you led us to believe! :sandbagger:This is exactly why I say to get your max figured out before you try to use ranges. Do you know what your max HR was at the end of the race?

 

[Hang 10]

So yeah, I ran that 8K today and as I said before I was faced with the decision of running for fun or seeing where I'm at race wise. Well if you bet that I'd say #### it and race, you were correct.

I never used to wear my HR monitor for my races because I was worried too much info might screw with my head and cause me to doubt myself. Since my procedure I've been wearing it all the time but I don't have much to compare race results to other than day to day training. So this morning I start my warm up and I'm at 130 bpm before I even start running. I imagine that's just from the excitement/nervousness. I jog for a mile or so and average around 156 for a 10 minute mile...not good.

Anyways, I finish my warm up and do some strides and then settle into the corral. I really have no idea what to expect. One thing I decide to do is not look at my heart data. I start out what feels like a 7ish pace and it feels fine for a race pace. Finish mile one in 6:50. Mile two I'm keeping pace and I'm starting to feel like the pace is sustainable. We turn back into the wind and my pace dips 5 seconds or so and I maintain for the next 2 miles. Mile 5 I'm definitely suffering a bit but I'm way past the point of giving in so I push to the end. I could tell I sped up a bit for a strong finish and came away with a 34:02. Definitely pleased with the pace as I'm only 24 days removed from my heart procedure.

After I finish I decided to check the heart data on my splits I'm not sure what to think.

Mile 1 - 6:50 (182)

Mile 2 - 6:50 (188)

Mile 3 - 6:55 (191)

Mile 4 - 6:54 (192)

Mile 5 - 6:34 (191)

The first thing that strikes me is, damn that's high. The positive is that despite pushing that hard, I didn't have any spikes and had no other signs of tachycardia. But also, if my max is around 200ish my heart rate might not really be off from the percentage of normal usage for 5 mile race. I don't know...if anything it was good to get back out there and mentally that's satisfying going forward.

Awesome job! You're in much better shape than you led us to believe! :sandbagger:This is exactly why I say to get your max figured out before you try to use ranges. Do you know what your max HR was at the end of the race?

Ha...I guess you could call it a bit of a sandbag job. I really didn't know what to expect and I have really felt like hot garbage lately so maybe I was trying to dial down expectations in my own mind as well.

I hit 194 today.

 

[FUBAR]

Awesome job hang 10!

 

[Hang 10]

Awesome job hang 10!

Thanks, Fubar. Get after it tomorrow!

 

[Ned]

A perfect 38 degrees here in DE for pbm's half. Go get'm!!

 

[Hang 10]

A perfect 38 degrees here in DE for pbm's half. Go get'm!!

Didn't realize pbm was racing today. He's going to kill it.

 

[FUBAR]

Awesome job hang 10!

Thanks, Fubar. Get after it tomorrow!

:X 1:31:57

I haven't been feeling great last night or this morning and have had an odd pressure making it feel like I have to piss or poop all the time. Last night I had a lot of blood in my toilet with more of the same this morning.

good thing my colonoscopy is Thursday.

with that, did not expect to get 2nd place in my age group. I left before awards.

http://edge.raceresults360.com/queencity/DLFCM7/results#/results::1427036740653

 

[pbm107]

Disappointing race for me (1:28:12) which is a 4 sec PR but I was expecting to do much better. The temperature was perfect, but the wind slowed me down a bit.

The course was tough dealing with a headwind for miles 3 and 4 and then the hills in miles 6-9. I will writeup a RR sometime tomorrow, unfortunately today is a busy day.

The glass half full view is that I was able to PR on a tough course at the end of a 60 mile week. I just expected better.

 

[Hang 10]

So yeah, I ran that 8K today and as I said before I was faced with the decision of running for fun or seeing where I'm at race wise. Well if you bet that I'd say #### it and race, you were correct.

I never used to wear my HR monitor for my races because I was worried too much info might screw with my head and cause me to doubt myself. Since my procedure I've been wearing it all the time but I don't have much to compare race results to other than day to day training. So this morning I start my warm up and I'm at 130 bpm before I even start running. I imagine that's just from the excitement/nervousness. I jog for a mile or so and average around 156 for a 10 minute mile...not good.

Anyways, I finish my warm up and do some strides and then settle into the corral. I really have no idea what to expect. One thing I decide to do is not look at my heart data. I start out what feels like a 7ish pace and it feels fine for a race pace. Finish mile one in 6:50. Mile two I'm keeping pace and I'm starting to feel like the pace is sustainable. We turn back into the wind and my pace dips 5 seconds or so and I maintain for the next 2 miles. Mile 5 I'm definitely suffering a bit but I'm way past the point of giving in so I push to the end. I could tell I sped up a bit for a strong finish and came away with a 34:02. Definitely pleased with the pace as I'm only 24 days removed from my heart procedure.

After I finish I decided to check the heart data on my splits I'm not sure what to think.

Mile 1 - 6:50 (182)

Mile 2 - 6:50 (188)

Mile 3 - 6:55 (191)

Mile 4 - 6:54 (192)

Mile 5 - 6:34 (191)

The first thing that strikes me is, damn that's high. The positive is that despite pushing that hard, I didn't have any spikes and had no other signs of tachycardia. But also, if my max is around 200ish my heart rate might not really be off from the percentage of normal usage for 5 mile race. I don't know...if anything it was good to get back out there and mentally that's satisfying going forward.

Awesome job! You're in much better shape than you led us to believe! :sandbagger:This is exactly why I say to get your max figured out before you try to use ranges. Do you know what your max HR was at the end of the race?

So let's just say that 194 is my max. Where does that put my training zones? More importantly what is a good target heart rate for my easy runs. Today I tried to run my long run (9 miles) under 140 and I averaged a 12:20 pace at 138 bpm.

 

[tri-man 47]

Back at it after being physically unable to run for 3 weeks.

M: off

T: 3 miles slow

W: off

Th: 6 miles easy

F: off

S: 6 miles, w/4 miles tempo @ 7:44/mi

S: 11 miles easy at 9:05/mi, 147 HR

Total for week: A stubborn and symbolic 26 miles. The ankle is still sore and has limited mobility. But Saturday's tempo run was extremely comfortable and I was thrilled with the pacing. I didn't wear the HRM, fearing discouraging data, but now regret not wearing it. The ankle was still sore and swollen today, but I wanted to test a moderate distance and get the weekly total to 26. I won't run back-to-back days for the next several weeks in order to help the healing. I iced the foot/ankle in a bucket of ice water after today's run and it feels decent right now, which is encouraging. My wife and I will be in Michigan next weekend to see siblings and so I can run a route that nicely simulates Boston. I hope to make it a true long run, which was another reason I wanted to run some distance today.

Good to see the PR, pbm! And OK to you, FUBAR, on an 'OK' race!

 

[Cold Dead Hands]

Did a light run yesterday. 2 miles at 10:33 tempo. Felt good this morning so went 3 miles at 10:00 tempo, which is right where i normally run a 3 lately. I felt pretty good after and normally would have tried to stretch out another half mile but my normal run day is tomorrow so didn't want to push it too much. Tomorrow is a 3.5 scheduled. may just do 3.

 

[Brony]

Fubar and pbm - sorry about your sub 92 halfs!?!

 

[Ned]

Disappointing race for me (1:28:12) which is a 4 sec PR but I was expecting to do much better. The temperature was perfect, but the wind slowed me down a bit.

The course was tough dealing with a headwind for miles 3 and 4 and then the hills in miles 6-9. I will writeup a RR sometime tomorrow, unfortunately today is a busy day.

The glass half full view is that I was able to PR on a tough course at the end of a 60 mile week. I just expected better.

That course is NOT easy. I've run it a number of times and that section through the park kicks my ### every time. Enjoy the PR!

 

[Ned]

So yeah, I ran that 8K today and as I said before I was faced with the decision of running for fun or seeing where I'm at race wise. Well if you bet that I'd say #### it and race, you were correct.

I never used to wear my HR monitor for my races because I was worried too much info might screw with my head and cause me to doubt myself. Since my procedure I've been wearing it all the time but I don't have much to compare race results to other than day to day training. So this morning I start my warm up and I'm at 130 bpm before I even start running. I imagine that's just from the excitement/nervousness. I jog for a mile or so and average around 156 for a 10 minute mile...not good.

Anyways, I finish my warm up and do some strides and then settle into the corral. I really have no idea what to expect. One thing I decide to do is not look at my heart data. I start out what feels like a 7ish pace and it feels fine for a race pace. Finish mile one in 6:50. Mile two I'm keeping pace and I'm starting to feel like the pace is sustainable. We turn back into the wind and my pace dips 5 seconds or so and I maintain for the next 2 miles. Mile 5 I'm definitely suffering a bit but I'm way past the point of giving in so I push to the end. I could tell I sped up a bit for a strong finish and came away with a 34:02. Definitely pleased with the pace as I'm only 24 days removed from my heart procedure.

After I finish I decided to check the heart data on my splits I'm not sure what to think.

Mile 1 - 6:50 (182)

Mile 2 - 6:50 (188)

Mile 3 - 6:55 (191)

Mile 4 - 6:54 (192)

Mile 5 - 6:34 (191)

The first thing that strikes me is, damn that's high. The positive is that despite pushing that hard, I didn't have any spikes and had no other signs of tachycardia. But also, if my max is around 200ish my heart rate might not really be off from the percentage of normal usage for 5 mile race. I don't know...if anything it was good to get back out there and mentally that's satisfying going forward.

Awesome job! You're in much better shape than you led us to believe! :sandbagger:This is exactly why I say to get your max figured out before you try to use ranges. Do you know what your max HR was at the end of the race?

So let's just say that 194 is my max. Where does that put my training zones? More importantly what is a good target heart rate for my easy runs. Today I tried to run my long run (9 miles) under 140 and I averaged a 12:20 pace at 138 bpm.

You're higher than a 194 max. There isn't much of a chance you held 98% of your max for 20 minutes. I'd wager a guess you're very close to 199-200. Hitting max at the end of a five miler is pretty tough since you're so tired. I bet you'll see much different numbers in a 5K. I'd do all do your easy runs at 150ish.

 

[Hang 10]

So yeah, I ran that 8K today and as I said before I was faced with the decision of running for fun or seeing where I'm at race wise. Well if you bet that I'd say #### it and race, you were correct.

I never used to wear my HR monitor for my races because I was worried too much info might screw with my head and cause me to doubt myself. Since my procedure I've been wearing it all the time but I don't have much to compare race results to other than day to day training. So this morning I start my warm up and I'm at 130 bpm before I even start running. I imagine that's just from the excitement/nervousness. I jog for a mile or so and average around 156 for a 10 minute mile...not good.

Anyways, I finish my warm up and do some strides and then settle into the corral. I really have no idea what to expect. One thing I decide to do is not look at my heart data. I start out what feels like a 7ish pace and it feels fine for a race pace. Finish mile one in 6:50. Mile two I'm keeping pace and I'm starting to feel like the pace is sustainable. We turn back into the wind and my pace dips 5 seconds or so and I maintain for the next 2 miles. Mile 5 I'm definitely suffering a bit but I'm way past the point of giving in so I push to the end. I could tell I sped up a bit for a strong finish and came away with a 34:02. Definitely pleased with the pace as I'm only 24 days removed from my heart procedure.

After I finish I decided to check the heart data on my splits I'm not sure what to think.

Mile 1 - 6:50 (182)

Mile 2 - 6:50 (188)

Mile 3 - 6:55 (191)

Mile 4 - 6:54 (192)

Mile 5 - 6:34 (191)

The first thing that strikes me is, damn that's high. The positive is that despite pushing that hard, I didn't have any spikes and had no other signs of tachycardia. But also, if my max is around 200ish my heart rate might not really be off from the percentage of normal usage for 5 mile race. I don't know...if anything it was good to get back out there and mentally that's satisfying going forward.

Awesome job! You're in much better shape than you led us to believe! :sandbagger:This is exactly why I say to get your max figured out before you try to use ranges. Do you know what your max HR was at the end of the race?

So let's just say that 194 is my max. Where does that put my training zones? More importantly what is a good target heart rate for my easy runs. Today I tried to run my long run (9 miles) under 140 and I averaged a 12:20 pace at 138 bpm.

You're higher than a 194 max. There isn't much of a chance you held 98% of your max for 20 minutes. I'd wager a guess you're very close to 199-200. Hitting max at the end of a five miler is pretty tough since you're so tired. I bet you'll see much different numbers in a 5K.I'd do all do your easy runs at 150ish.

So there's probably no good point to running that slowly in the 130's then?

 

[Ned]

So yeah, I ran that 8K today and as I said before I was faced with the decision of running for fun or seeing where I'm at race wise. Well if you bet that I'd say #### it and race, you were correct.

I never used to wear my HR monitor for my races because I was worried too much info might screw with my head and cause me to doubt myself. Since my procedure I've been wearing it all the time but I don't have much to compare race results to other than day to day training. So this morning I start my warm up and I'm at 130 bpm before I even start running. I imagine that's just from the excitement/nervousness. I jog for a mile or so and average around 156 for a 10 minute mile...not good.

Anyways, I finish my warm up and do some strides and then settle into the corral. I really have no idea what to expect. One thing I decide to do is not look at my heart data. I start out what feels like a 7ish pace and it feels fine for a race pace. Finish mile one in 6:50. Mile two I'm keeping pace and I'm starting to feel like the pace is sustainable. We turn back into the wind and my pace dips 5 seconds or so and I maintain for the next 2 miles. Mile 5 I'm definitely suffering a bit but I'm way past the point of giving in so I push to the end. I could tell I sped up a bit for a strong finish and came away with a 34:02. Definitely pleased with the pace as I'm only 24 days removed from my heart procedure.

After I finish I decided to check the heart data on my splits I'm not sure what to think.

Mile 1 - 6:50 (182)

Mile 2 - 6:50 (188)

Mile 3 - 6:55 (191)

Mile 4 - 6:54 (192)

Mile 5 - 6:34 (191)

The first thing that strikes me is, damn that's high. The positive is that despite pushing that hard, I didn't have any spikes and had no other signs of tachycardia. But also, if my max is around 200ish my heart rate might not really be off from the percentage of normal usage for 5 mile race. I don't know...if anything it was good to get back out there and mentally that's satisfying going forward.

Awesome job! You're in much better shape than you led us to believe! :sandbagger:This is exactly why I say to get your max figured out before you try to use ranges. Do you know what your max HR was at the end of the race?

So let's just say that 194 is my max. Where does that put my training zones? More importantly what is a good target heart rate for my easy runs. Today I tried to run my long run (9 miles) under 140 and I averaged a 12:20 pace at 138 bpm.

You're higher than a 194 max. There isn't much of a chance you held 98% of your max for 20 minutes. I'd wager a guess you're very close to 199-200. Hitting max at the end of a five miler is pretty tough since you're so tired. I bet you'll see much different numbers in a 5K.I'd do all do your easy runs at 150ish.

So there's probably no good point to running that slowing the 130's then?

id say 140 = recovery for you. Those 12's will get faster as you get used to the lower HR stuff

 

[FUBAR]

Culminated the day by taking our middle two to see Ryan Hall, impressive guy.

 

[Hang 10]

So yeah, I ran that 8K today and as I said before I was faced with the decision of running for fun or seeing where I'm at race wise. Well if you bet that I'd say #### it and race, you were correct.

I never used to wear my HR monitor for my races because I was worried too much info might screw with my head and cause me to doubt myself. Since my procedure I've been wearing it all the time but I don't have much to compare race results to other than day to day training. So this morning I start my warm up and I'm at 130 bpm before I even start running. I imagine that's just from the excitement/nervousness. I jog for a mile or so and average around 156 for a 10 minute mile...not good.

Anyways, I finish my warm up and do some strides and then settle into the corral. I really have no idea what to expect. One thing I decide to do is not look at my heart data. I start out what feels like a 7ish pace and it feels fine for a race pace. Finish mile one in 6:50. Mile two I'm keeping pace and I'm starting to feel like the pace is sustainable. We turn back into the wind and my pace dips 5 seconds or so and I maintain for the next 2 miles. Mile 5 I'm definitely suffering a bit but I'm way past the point of giving in so I push to the end. I could tell I sped up a bit for a strong finish and came away with a 34:02. Definitely pleased with the pace as I'm only 24 days removed from my heart procedure.

After I finish I decided to check the heart data on my splits I'm not sure what to think.

Mile 1 - 6:50 (182)

Mile 2 - 6:50 (188)

Mile 3 - 6:55 (191)

Mile 4 - 6:54 (192)

Mile 5 - 6:34 (191)

The first thing that strikes me is, damn that's high. The positive is that despite pushing that hard, I didn't have any spikes and had no other signs of tachycardia. But also, if my max is around 200ish my heart rate might not really be off from the percentage of normal usage for 5 mile race. I don't know...if anything it was good to get back out there and mentally that's satisfying going forward.

Awesome job! You're in much better shape than you led us to believe! :sandbagger:This is exactly why I say to get your max figured out before you try to use ranges. Do you know what your max HR was at the end of the race?

So let's just say that 194 is my max. Where does that put my training zones? More importantly what is a good target heart rate for my easy runs. Today I tried to run my long run (9 miles) under 140 and I averaged a 12:20 pace at 138 bpm.

You're higher than a 194 max. There isn't much of a chance you held 98% of your max for 20 minutes. I'd wager a guess you're very close to 199-200. Hitting max at the end of a five miler is pretty tough since you're so tired. I bet you'll see much different numbers in a 5K.I'd do all do your easy runs at 150ish.

So there's probably no good point to running that slowing the 130's then?

id say 140 = recovery for you. Those 12's will get faster as you get used to the lower HR stuff

 

[tri-man 47]

Hang 10 - agreed with the above discussion. Your max must be close to 200, so your easy runs could be in the 140s to 150ish, I'd say.

 

[FUBAR]

As already noted, yesterday started off badly. But once we got to the race, it got better.

Mike to Mike HM:

Plan was to divide into 3 segments as we've discussed in here before - 5 miles, 5 miles, 5k. This worked well for this course as the first 5 miles got us just about to the highway, the second 5 were the highway, then the 10 mile mark was on the exit. The race starts in downtown Fayetteville at 107', runs past the Airborne and Special Ops museum (http://everywhereinbetween.weebly.com/uploads/4/5/0/4/4504959/892056_orig.jpg?363_), and ends on Fort Bragg just past Iron Mike http://sites-of-memory.de/images/braggironmike01.jpg at 299', not Pike's Peak by any stretch but a fairly constant climb.

First 5: 34:10 - 6:33, 6:53, 6:51, 6:48, 7:04

Felt pretty good here, though the first mile was faster than it should have been, especially as I didn't thoroughly warm up. I have the Tomtom set to show pace every 4 minutes and it looked fine up until mile 5.

Second 5: 36:00 - 7:05, 6:59, 7:18, 7:06, 7:21

Felt alright but could feel my pace slipping a bit. Considering my last 10 miler was 1:09:23, I'll take 1:10:10 for the first ten yesterday.

Home stretch 5k: 21:47 - 6:54, 7:20, 6:46, 00:47

Crossed the 10 mile mark knowing I'd need to run a sub 20 to beat 90. Figured that wasn't going to happen here. Did what I could.

Looking at HR; shot to the 160s 2 minutes in, hit the 170s at 15 minutes, back to the high 160s 45 minutes in, stayed there until the last mile when it got to 181. Average 169.

Overall disappointed with not breaking 90 or averaging sub 7 (with a 7:01 pace) but set a PR by a few minutes and considering this was 27th out of 1787 runners and 2nd out of 141 (age group), I'll take it for now.
In hindsight, I would have brought nutrition with me. I drank some ucann before the start and otherwise took what the course offered (some electrolyte drinks and one pack of sports beans) - should have brought a gel or two. Never really felt like I bonked, but the extra energy would have helped towards the end.

Last HM I ran not in a HIM was 2 years ago, I'll need to do more.

 

[Hang 10]

As already noted, yesterday started off badly. But once we got to the race, it got better.

Mike to Mike HM:

Plan was to divide into 3 segments as we've discussed in here before - 5 miles, 5 miles, 5k. This worked well for this course as the first 5 miles got us just about to the highway, the second 5 were the highway, then the 10 mile mark was on the exit. The race starts in downtown Fayetteville at 107', runs past the Airborne and Special Ops museum (http://everywhereinbetween.weebly.com/uploads/4/5/0/4/4504959/892056_orig.jpg?363_), and ends on Fort Bragg just past Iron Mike http://sites-of-memory.de/images/braggironmike01.jpg at 299', not Pike's Peak by any stretch but a fairly constant climb.

First 5: 34:10 - 6:33, 6:53, 6:51, 6:48, 7:04

Felt pretty good here, though the first mile was faster than it should have been, especially as I didn't thoroughly warm up. I have the Tomtom set to show pace every 4 minutes and it looked fine up until mile 5.

Second 5: 36:00 - 7:05, 6:59, 7:18, 7:06, 7:21

Felt alright but could feel my pace slipping a bit. Considering my last 10 miler was 1:09:23, I'll take 1:10:10 for the first ten yesterday.

Home stretch 5k: 21:47 - 6:54, 7:20, 6:46, 00:47

Crossed the 10 mile mark knowing I'd need to run a sub 20 to beat 90. Figured that wasn't going to happen here. Did what I could.

Looking at HR; shot to the 160s 2 minutes in, hit the 170s at 15 minutes, back to the high 160s 45 minutes in, stayed there until the last mile when it got to 181. Average 169.

Overall disappointed with not breaking 90 or averaging sub 7 (with a 7:01 pace) but set a PR by a few minutes and considering this was 27th out of 1787 runners and 2nd out of 141 (age group), I'll take it for now.

In hindsight, I would have brought nutrition with me. I drank some ucann before the start and otherwise took what the course offered (some electrolyte drinks and one pack of sports beans) - should have brought a gel or two. Never really felt like I bonked, but the extra energy would have helped towards the end.

Last HM I ran not in a HIM was 2 years ago, I'll need to do more.

Still a great race.

Also, didn't seem like you had much of a nutrition problem because other than a hiccup at mile 12, looked like you finished the last 5k pretty strong.

 

[Ned]

As already noted, yesterday started off badly. But once we got to the race, it got better.

Mike to Mike HM:

Plan was to divide into 3 segments as we've discussed in here before - 5 miles, 5 miles, 5k. This worked well for this course as the first 5 miles got us just about to the highway, the second 5 were the highway, then the 10 mile mark was on the exit. The race starts in downtown Fayetteville at 107', runs past the Airborne and Special Ops museum (http://everywhereinbetween.weebly.com/uploads/4/5/0/4/4504959/892056_orig.jpg?363_), and ends on Fort Bragg just past Iron Mike http://sites-of-memory.de/images/braggironmike01.jpg at 299', not Pike's Peak by any stretch but a fairly constant climb.

First 5: 34:10 - 6:33, 6:53, 6:51, 6:48, 7:04

Felt pretty good here, though the first mile was faster than it should have been, especially as I didn't thoroughly warm up. I have the Tomtom set to show pace every 4 minutes and it looked fine up until mile 5.

Second 5: 36:00 - 7:05, 6:59, 7:18, 7:06, 7:21

Felt alright but could feel my pace slipping a bit. Considering my last 10 miler was 1:09:23, I'll take 1:10:10 for the first ten yesterday.

Home stretch 5k: 21:47 - 6:54, 7:20, 6:46, 00:47

Crossed the 10 mile mark knowing I'd need to run a sub 20 to beat 90. Figured that wasn't going to happen here. Did what I could.

Looking at HR; shot to the 160s 2 minutes in, hit the 170s at 15 minutes, back to the high 160s 45 minutes in, stayed there until the last mile when it got to 181. Average 169.

Overall disappointed with not breaking 90 or averaging sub 7 (with a 7:01 pace) but set a PR by a few minutes and considering this was 27th out of 1787 runners and 2nd out of 141 (age group), I'll take it for now.

In hindsight, I would have brought nutrition with me. I drank some ucann before the start and otherwise took what the course offered (some electrolyte drinks and one pack of sports beans) - should have brought a gel or two. Never really felt like I bonked, but the extra energy would have helped towards the end.

Last HM I ran not in a HIM was 2 years ago, I'll need to do more.

Still a great race.

Also, didn't seem like you had much of a nutrition problem because other than a hiccup at mile 12, looked like you finished the last 5k pretty strong.

Agreed, great job fighting through a not so perfect day. Unless the last mile was downhill, you ran your second fastest mile there........

 

[FUBAR]

As already noted, yesterday started off badly. But once we got to the race, it got better.

Mike to Mike HM:

Plan was to divide into 3 segments as we've discussed in here before - 5 miles, 5 miles, 5k. This worked well for this course as the first 5 miles got us just about to the highway, the second 5 were the highway, then the 10 mile mark was on the exit. The race starts in downtown Fayetteville at 107', runs past the Airborne and Special Ops museum (http://everywhereinbetween.weebly.com/uploads/4/5/0/4/4504959/892056_orig.jpg?363_), and ends on Fort Bragg just past Iron Mike http://sites-of-memory.de/images/braggironmike01.jpg at 299', not Pike's Peak by any stretch but a fairly constant climb.

First 5: 34:10 - 6:33, 6:53, 6:51, 6:48, 7:04

Felt pretty good here, though the first mile was faster than it should have been, especially as I didn't thoroughly warm up. I have the Tomtom set to show pace every 4 minutes and it looked fine up until mile 5.

Second 5: 36:00 - 7:05, 6:59, 7:18, 7:06, 7:21

Felt alright but could feel my pace slipping a bit. Considering my last 10 miler was 1:09:23, I'll take 1:10:10 for the first ten yesterday.

Home stretch 5k: 21:47 - 6:54, 7:20, 6:46, 00:47

Crossed the 10 mile mark knowing I'd need to run a sub 20 to beat 90. Figured that wasn't going to happen here. Did what I could.

Looking at HR; shot to the 160s 2 minutes in, hit the 170s at 15 minutes, back to the high 160s 45 minutes in, stayed there until the last mile when it got to 181. Average 169.

Overall disappointed with not breaking 90 or averaging sub 7 (with a 7:01 pace) but set a PR by a few minutes and considering this was 27th out of 1787 runners and 2nd out of 141 (age group), I'll take it for now.

In hindsight, I would have brought nutrition with me. I drank some ucann before the start and otherwise took what the course offered (some electrolyte drinks and one pack of sports beans) - should have brought a gel or two. Never really felt like I bonked, but the extra energy would have helped towards the end.

Last HM I ran not in a HIM was 2 years ago, I'll need to do more.

Still a great race.

Also, didn't seem like you had much of a nutrition problem because other than a hiccup at mile 12, looked like you finished the last 5k pretty strong.

Agreed, great job fighting through a not so perfect day. Unless the last mile was downhill, you ran your second fastest mile there........

It wasn't - actually slightly uphill. Which tells me I probably could have kicked it in earlier but I was pretty wiped at the finish line.

 

[ChiefD]

As already noted, yesterday started off badly. But once we got to the race, it got better.

Mike to Mike HM:

Plan was to divide into 3 segments as we've discussed in here before - 5 miles, 5 miles, 5k. This worked well for this course as the first 5 miles got us just about to the highway, the second 5 were the highway, then the 10 mile mark was on the exit. The race starts in downtown Fayetteville at 107', runs past the Airborne and Special Ops museum (http://everywhereinbetween.weebly.com/uploads/4/5/0/4/4504959/892056_orig.jpg?363_), and ends on Fort Bragg just past Iron Mike http://sites-of-memory.de/images/braggironmike01.jpg at 299', not Pike's Peak by any stretch but a fairly constant climb.

First 5: 34:10 - 6:33, 6:53, 6:51, 6:48, 7:04

Felt pretty good here, though the first mile was faster than it should have been, especially as I didn't thoroughly warm up. I have the Tomtom set to show pace every 4 minutes and it looked fine up until mile 5.

Second 5: 36:00 - 7:05, 6:59, 7:18, 7:06, 7:21

Felt alright but could feel my pace slipping a bit. Considering my last 10 miler was 1:09:23, I'll take 1:10:10 for the first ten yesterday.

Home stretch 5k: 21:47 - 6:54, 7:20, 6:46, 00:47

Crossed the 10 mile mark knowing I'd need to run a sub 20 to beat 90. Figured that wasn't going to happen here. Did what I could.

Looking at HR; shot to the 160s 2 minutes in, hit the 170s at 15 minutes, back to the high 160s 45 minutes in, stayed there until the last mile when it got to 181. Average 169.

Overall disappointed with not breaking 90 or averaging sub 7 (with a 7:01 pace) but set a PR by a few minutes and considering this was 27th out of 1787 runners and 2nd out of 141 (age group), I'll take it for now.
In hindsight, I would have brought nutrition with me. I drank some ucann before the start and otherwise took what the course offered (some electrolyte drinks and one pack of sports beans) - should have brought a gel or two. Never really felt like I bonked, but the extra energy would have helped towards the end.

Last HM I ran not in a HIM was 2 years ago, I'll need to do more.

Great race Fubar. May not be perfect in your eyes, but a new PR is still pretty freaking awesome.

 

[ChiefD]

Disappointing race for me (1:28:12) which is a 4 sec PR but I was expecting to do much better. The temperature was perfect, but the wind slowed me down a bit.

The course was tough dealing with a headwind for miles 3 and 4 and then the hills in miles 6-9. I will writeup a RR sometime tomorrow, unfortunately today is a busy day.

The glass half full view is that I was able to PR on a tough course at the end of a 60 mile week. I just expected better.

As someone who runs with a lot of wind here in Kansas, that's still a damn nice result. Good job.

 

[Juxtatarot]

We're disappointed with PRs these days? Congrats FUBAR and pbm! pbm - great race considering the difficult course and the fact it was at the end of a 60 mile week. I wonder what you could have done with a few days rest.

Nice comeback race Hang 10! And no surprise you went for it instead of easing back into things!

 

[ChiefD]

Week 9. Weird week. Supposed to be a step-back week according to the Higdon plan. Also wanted to try and keep my HR lower on my slow runs. And it showed in pace.

Monday: 4.01 Miles. 144 HR. 11:14 Pace.
Tuesday: 4.12 Mile. Supposed to be 5x800, but my body was having none of it. Realized after running two I just didn't have it. So spent the rest of the time trying to get my heart rate lower and just ran easy the rest of the way home. Saw three B2 Stealth Bombers on the way home, which I wouldn't have if I didn't change my route. So a small blessing.
Wednesday: Off.
Thursday: 6.21 Mile Race Pace. 167 HR. Avg Pace 8:51 Pace. Looked back on my spring training last March, and ran a similar run at an 8:56 Pace.
Friday: Off
Saturday: 4.02 Mile Run. 145 HR. 11:07 Pace.
Sunday: Supposed to be a 15k race, but didn't sign up for one, so I usually try and simulate a race pace. That was the plan. At 7:30am, my 7yo came in and said: "Daddy, can we go fishing today." I do some quick math in my head: gonna take me 30 minutes to get ready to run, then another 1.5 hours to run, then another 1.5 hours to get ready and get the gear ready and search for worms and get snacks and drinks, so by the time we actually get to go fishing it would be pushing noon. So I look and him and say: "Yep. I'll run shorter this morning so we can get their earlier." So that's what I did. Only ran 6.13, and just ran. Didn't really try and follow a plan - just ran. Ended up at 159HR, with a pace of 9:31. And each of my three kids caught fish, with my 4yo catching the biggest. (about a 2lb catfish). Beautiful day, and I'm glad I called an audible here. Went hiking after fishing, so all in all a wonderful day.

So 24.49 for the week. Some good and some bad. But another week down.

Looking ahead to the half in three weeks, I don't think I'm anywhere close to running a 1:49 or better. Which is fine. I think I will be in the 1:52 - 1:55 range, but probably in better physical shape doing so. For the first time, I will be running in a zone where I should be running vs just guessing at it. And I will run what my fitness is instead of trying to pretend I'm in better shape than I am.

 

[Ned]

Don't be so quick to throw in the towel, ChiefD.

Thursday: 6.21 Mile Race Pace. 167 HR. Avg Pace 8:51 Pace. Looked back on my spring training last March, and ran a similar run at an 8:56 Pace.

Unless you know you ran a 167 HR on that run last year, you're likely comparing red delicious to granny smith apples. Also, unless your mHR is 185, which we at least know it isn't since you've seen 190s, you have plenty of room to go on the effort levels on that race pace run. On a scale of 1-10, how hard were you working?

 

[Hang 10]

Don't be so quick to throw in the towel, ChiefD.

Thursday: 6.21 Mile Race Pace. 167 HR. Avg Pace 8:51 Pace. Looked back on my spring training last March, and ran a similar run at an 8:56 Pace.

Unless you know you ran a 167 HR on that run last year, you're likely comparing red delicious to granny smith apples. Also, unless your mHR is 185, which we at least know it isn't since you've seen 190s, you have plenty of room to go on the effort levels on that race pace run. On a scale of 1-10, how hard were you working?

Agreed. Shouldn't he be pushing mid-170's for a half marathon pace? Seems like he could possibly sustain paces under 8:30 for a half based on current fitness.

 

[ChiefD]

Don't be so quick to throw in the towel, ChiefD.

Thursday: 6.21 Mile Race Pace. 167 HR. Avg Pace 8:51 Pace. Looked back on my spring training last March, and ran a similar run at an 8:56 Pace.

Unless you know you ran a 167 HR on that run last year, you're likely comparing red delicious to granny smith apples. Also, unless your mHR is 185, which we at least know it isn't since you've seen 190s, you have plenty of room to go on the effort levels on that race pace run. On a scale of 1-10, how hard were you working?

Agreed. Shouldn't he be pushing mid-170's for a half marathon pace? Seems like he could possibly sustain paces under 8:30 for a half based on current fitness.

I was at 164 HR for that run for last year. That was when I was wearing the strap through that whole training cycle. As a matter of fact, I was training for this exact same race, which I ran the 1:49.

Effort level for that run this week was probably a 7.

 

[El Floppo]

Floppinho and I didn't run this weekend. He had to spend the night at a hospital for a sleep study, so both of our schedules were messed up.

I've been working a ton, but really need to start getting the morning runs started so I don't have to rely on boy-wonder.

 

[FUBAR]

Don't be so quick to throw in the towel, ChiefD.

Thursday: 6.21 Mile Race Pace. 167 HR. Avg Pace 8:51 Pace. Looked back on my spring training last March, and ran a similar run at an 8:56 Pace.

Unless you know you ran a 167 HR on that run last year, you're likely comparing red delicious to granny smith apples. Also, unless your mHR is 185, which we at least know it isn't since you've seen 190s, you have plenty of room to go on the effort levels on that race pace run. On a scale of 1-10, how hard were you working?

Agreed. Shouldn't he be pushing mid-170's for a half marathon pace? Seems like he could possibly sustain paces under 8:30 for a half based on current fitness.

this brings up a big point (and hits why I'm still feeling like I could do better). My HR was below what I'd expect it to be throughout the race but my legs didn't feel like they could go faster. My left leg specifically was feeling tight throughout and today the left calf feels strained, foot too. I don't think squats on Wednesday would still be affecting my legs.

Aside from a better taper, i need to start doing more strength work. Specifically hills. that was a bone-headed move, doing most of my speed work on flat surfaces when the race was uphill. (granted, only 0.26% grade uphill total)

 

[Sand]

Floppinho and I didn't run this weekend. He had to spend the night at a hospital for a sleep study, so both of our schedules were messed up.

I've been working a ton, but really need to start getting the morning runs started so I don't have to rely on boy-wonder.

Sucks. Same boat this weekend. Delta decided that my business trip should last until 1:30 Saturday morning, so I was a zombie and didn't get my early morning ride in. Then it rained the rest of the weekend.

This week will be better. First century in two weeks.

 

[phatdawg]

My long run this week was 9 miles. Did it on a treadmill. Man, that was boring ... even while watching the recorded Notre Dame-Butler game (I did know the final score, so that may have made it less interesting).

Less than six weeks until my first half marathon!

 

[tri-man 47]

Less than six weeks until my first half marathon!

I smell another HM PR coming!

 

[Hang 10]

Don't be so quick to throw in the towel, ChiefD.

Thursday: 6.21 Mile Race Pace. 167 HR. Avg Pace 8:51 Pace. Looked back on my spring training last March, and ran a similar run at an 8:56 Pace.

Unless you know you ran a 167 HR on that run last year, you're likely comparing red delicious to granny smith apples. Also, unless your mHR is 185, which we at least know it isn't since you've seen 190s, you have plenty of room to go on the effort levels on that race pace run. On a scale of 1-10, how hard were you working?

Agreed. Shouldn't he be pushing mid-170's for a half marathon pace? Seems like he could possibly sustain paces under 8:30 for a half based on current fitness.

this brings up a big point (and hits why I'm still feeling like I could do better). My HR was below what I'd expect it to be throughout the race but my legs didn't feel like they could go faster. My left leg specifically was feeling tight throughout and today the left calf feels strained, foot too. I don't think squats on Wednesday would still be affecting my legs.

Aside from a better taper, i need to start doing more strength work. Specifically hills. that was a bone-headed move, doing most of my speed work on flat surfaces when the race was uphill. (granted, only 0.26% grade uphill total)

Could just be over training or just fatigue in your legs. Otherwise you shouldn't be limited by leg turnover or stride length during a half marathon..I wouldn't think anyway.

 

[SFBayDuck]

We're disappointed with PRs these days? Congrats FUBAR and pbm! pbm - great race considering the difficult course and the fact it was at the end of a 60 mile week. I wonder what you could have done with a few days rest.

Nice comeback race Hang 10! And no surprise you went for it instead of easing back into things!

I know, right? AG placement and PRs, and we're not satisfied. That's what makes the people of this thread such an inspirational group.

Tri, congrats on getting back at it!

 

[SFBayDuck]

Floppinho and I didn't run this weekend. He had to spend the night at a hospital for a sleep study, so both of our schedules were messed up.

I've been working a ton, but really need to start getting the morning runs started so I don't have to rely on boy-wonder.

Sucks. Same boat this weekend. Delta decided that my business trip should last until 1:30 Saturday morning, so I was a zombie and didn't get my early morning ride in. Then it rained the rest of the weekend.

This week will be better. First century in two weeks.

Me, too. Work trip Tues-Fri, so I only got in 6 on Tuesday and 4+ on Thursday morning. Saturday morning I needed to keep the home fires burning so I didn't run, and then my parents arrived from Oregon that afternoon. I did get out for 10 on Sunday, but that made for just 21 miles or so on the week. But I suppose after back to back weekends with long runs of nearly 6 and 5 hours, a down week probably wasn't a bad thing.

 

[SFBayDuck]

I've been on this exact spot three times in the past month, and a couple of dozen times the past few years: California cliff collapse: 1 killed when rock gives way after warnings

Aerial pic of collapse

Now my girlfriend is even more nervous about my weekend solo 3-5 hour adventures. I do (usually) write down where I'm going and my planned route and when I expect to be home, but I do deviate at times. Scary stuff.....

 

[Ned]

Don't be so quick to throw in the towel, ChiefD.

Thursday: 6.21 Mile Race Pace. 167 HR. Avg Pace 8:51 Pace. Looked back on my spring training last March, and ran a similar run at an 8:56 Pace.

Unless you know you ran a 167 HR on that run last year, you're likely comparing red delicious to granny smith apples. Also, unless your mHR is 185, which we at least know it isn't since you've seen 190s, you have plenty of room to go on the effort levels on that race pace run. On a scale of 1-10, how hard were you working?

Agreed. Shouldn't he be pushing mid-170's for a half marathon pace? Seems like he could possibly sustain paces under 8:30 for a half based on current fitness.

this brings up a big point (and hits why I'm still feeling like I could do better). My HR was below what I'd expect it to be throughout the race but my legs didn't feel like they could go faster. My left leg specifically was feeling tight throughout and today the left calf feels strained, foot too. I don't think squats on Wednesday would still be affecting my legs.

Aside from a better taper, i need to start doing more strength work. Specifically hills. that was a bone-headed move, doing most of my speed work on flat surfaces when the race was uphill. (granted, only 0.26% grade uphill total)

What did you expect it to be and what was it (HR)?When my cardio is ahead of my legs, it's usually when I'm doing heavy mileage (I.e. Tired legs). I wouldn't think doing squats that close to a race did you any good.

Everyone is different, but I think 5-7 days of taper is all an experienced runner would need for a HM.

 

[Ned]

I've been on this exact spot three times in the past month, and a couple of dozen times the past few years: California cliff collapse: 1 killed when rock gives way after warnings

Aerial pic of collapse

Now my girlfriend is even more nervous about my weekend solo 3-5 hour adventures. I do (usually) write down where I'm going and my planned route and when I expect to be home, but I do deviate at times. Scary stuff.....

Holy ####

 

[Sand]

I've been on this exact spot three times in the past month, and a couple of dozen times the past few years: California cliff collapse: 1 killed when rock gives way after warnings

So is that the trail going right across the now non existent edge?

 

[SFBayDuck]

I've been on this exact spot three times in the past month, and a couple of dozen times the past few years: California cliff collapse: 1 killed when rock gives way after warnings

So is that the trail going right across the now non existent edge?

Pretty much.

I took these on February 22nd, one month to the day before this happend:

This one is looking out to the West, and the collapsed area is the right side out past the little rock formation on the trail

This one is the opposite angle looking back East, and where I was standing when I took it I probably would have been screwed.

 

[Hang 10]

Yikes

 

[ChiefD]

I've been on this exact spot three times in the past month, and a couple of dozen times the past few years: California cliff collapse: 1 killed when rock gives way after warnings

Aerial pic of collapse

Now my girlfriend is even more nervous about my weekend solo 3-5 hour adventures. I do (usually) write down where I'm going and my planned route and when I expect to be home, but I do deviate at times. Scary stuff.....

Wow. Be careful out there.

 

[Sand]

I've been on this exact spot three times in the past month, and a couple of dozen times the past few years: California cliff collapse: 1 killed when rock gives way after warnings

So is that the trail going right across the now non existent edge?

Pretty much.

I took these on February 22nd, one month to the day before this happend:

This one is looking out to the West, and the collapsed area is the right side out past the little rock formation on the trail

This one is the opposite angle looking back East, and where I was standing when I took it I probably would have been screwed.

Eesh. Your link did show a picture showing the fracture prior to collapse - that was just a matter of time.

 

[tri-man 47]

I've been on this exact spot three times in the past month, and a couple of dozen times the past few years: California cliff collapse: 1 killed when rock gives way after warnings

Aerial pic of collapse

Now my girlfriend is even more nervous about my weekend solo 3-5 hour adventures. I do (usually) write down where I'm going and my planned route and when I expect to be home, but I do deviate at times. Scary stuff.....

And you have a Road ID, right?

 

[SFBayDuck]

I've been on this exact spot three times in the past month, and a couple of dozen times the past few years: California cliff collapse: 1 killed when rock gives way after warnings

So is that the trail going right across the now non existent edge?

Pretty much.

I took these on February 22nd, one month to the day before this happend:

This one is looking out to the West, and the collapsed area is the right side out past the little rock formation on the trail

This one is the opposite angle looking back East, and where I was standing when I took it I probably would have been screwed.

Eesh. Your link did show a picture showing the fracture prior to collapse - that was just a matter of time.

They put up warning signs at the trail head, 4 miles from there. But I don't understand why they didn't just block off the end of that trail altogether. When I was last out there there less than 2 weeks ago, March 12th, I remember seeing some small cracks. Nothing like those pics, but it had already started then.

I've been on this exact spot three times in the past month, and a couple of dozen times the past few years: California cliff collapse: 1 killed when rock gives way after warnings

Aerial pic of collapse

Now my girlfriend is even more nervous about my weekend solo 3-5 hour adventures. I do (usually) write down where I'm going and my planned route and when I expect to be home, but I do deviate at times. Scary stuff.....

And you have a Road ID, right?

Um, yeah

Ok, not yet

I probably should get on that.