Ran a 10k - Official Thread (6 Viewers)

[ChiefD]

Week 12: Race Week. Or, try not to hurt yourself week.

Mon: 3.51 Mile Run. 143HR. 10:23 Pace.

Tuesday: 2.51 Mile Race Pace. 167HR. 8:13 Pace.

Wednesday: 2.7 Mile Run. 142 HR. 10:20 Pace.

So now two days of rest before Saturday. I was looking back at last years race and trying to formulate my strategy for Saturday. Right now, I believe I'm probably in better shape than last year going into this race. The HR training has definitely been more disciplined, and I know I have run more miles at the lower heart rate.

My initial thought was to line up with the 1:50 pacer and hang with them for a bit, but I'm now rethinking that strategy. Last year I lined up with the 1:45 pace group, and this is where I was. I finished this race in 1:49.

1.0 mi 07:25 min/mi

2.0 mi 07:53 min/mi

3.0 mi 08:10 min/mi

4.0 mi 07:58 min/mi

5.0 mi 08:08 min/mi

6.0 mi 08:02 min/mi

7.0 mi 08:07 min/mi

8.0 mi 08:24 min/mi

9.0 mi 08:46 min/mi

10.0 mi 08:30 min/mi

11.0 mi 08:51 min/mi

12.0 mi 08:42 min/mi

13.0 mi 08:09 min/mi

13.3 mi 07:48 min/mi

At this point, I feel pretty good that I can hang with this pace, at least for awhile. My hope is that the lower HR training this time around will help get me through that last push at mile 9-11. This is an uphill section of the course, and I remember dying here mentally last year. If I'm tracking well, my belief is that I can tell myself: "you are trained for this - push it here." Once I hit mile 11, it's all downhill at that point.

I've had this mentality a lot during this training cycle, especially the last half of it. Where I will feel tired, look at my HR monitor and say to myself - "you are exactly where you need to be. Your body won't fail you here." And that has helped. We'll see how it works on Saturday.

Weather looks good: Should be about 48 at race time with sunny/party cloudy skies.

Anyway, next report will be Saturday sometime. Thanks to all here for all the info and help. Much appreciated.

 

[Annyong]

Good luck Chief. Trust your training. Maybe I missed it, but what's your goal?

 

[ChiefD]

Good luck Chief. Trust your training. Maybe I missed it, but what's your goal?

TY. My PR is 1:49, so I want to hit somewhere below that if possible.

 

[Annyong]

Good luck Chief. Trust your training. Maybe I missed it, but what's your goal?

TY. My PR is 1:49, so I want to hit somewhere below that if possible.

Think you can keep an 8 min pace? I'd maybe start at 8:10 per mile for the first 3-4 and see how you feel. Looks like you sanded the first couple last year and busted your nut.

 

[Ned]

Chief - I don't want to change your plans, but I'll throw this out there for you to chew on....

I'd suggest following the 5-5-5 (first 5mi, next 5mi, final 5K) that I've learned from The_Man. Its been a great plan that I've followed for years now. Try rolling with the 1:45 pacer (or maybe just keep them in sight) for the first 5mi and check the 'gauges'. If you're comfortably uncomfortable, than stick with them for the next 5. If it's too easy, up the pace a click. If it's way too fast, back off a click. With the hills at 9-11, don't get to bold on any pace upticks.

Check the 'gauges' again after the next 5mi. At this point, you should be pretty tired, but have just enough to push the final 5K. If you're feeling frisky, crank it up a click and hold on. If you're dog tired, just try to hold on to the current pace. If your pace is deteriorating, go into damage control and do what you can over the last 5K. I'd use the downhill at 11 to gain some momentum while getting my composure back just a bit. Lots of people are going to back off the effort here too much - use it to pick off some folks (I love chasing people down to distract myself from the pain).

Another tidbit of advice that I believe gruecd has posted many times over the years - You're body is going to respond to stress in waves. Don't be too quick to adjust/bail on a plan. Feel things out for a bit before you make any big changes. This plays in perfectly with the 5-5-5 approach.

Go get'm! Enjoy all of your hard work you've put in this cycle. Don't be too shocked if your HR is higher than normal - that's just race day adrenaline.

 

[Annyong]

the 5-5-5 plan is great. It really helps to mentally break down the race for me.

 

[Hang 10]

A PR is more than possible. Start planning how much you want to PR by, Chiefs.

 

[tri-man 47]

I've had this mentality a lot during this training cycle, especially the last half of it. Where I will feel tired, look at my HR monitor and say to myself - "you are exactly where you need to be. Your body won't fail you here." And that has helped. We'll see how it works on Saturday.

Yeah, see, this is my approach throughout my races. It's like I trick my own mind to focus, and trust, the HR data. As a result, I don't stress the mileage, other runners passing me, even the conditions. I totally zone in on the HR and use my knowledge of what I can handle to guide me along. So yes ...use the HR data to stay focused and mentally strong, knowing that you've done a lot of great training. As Hang10 notes - go in with a 'new PR' mentality. You've got this!

 

[ChiefD]

Chief - I don't want to change your plans, but I'll throw this out there for you to chew on....

I'd suggest following the 5-5-5 (first 5mi, next 5mi, final 5K) that I've learned from The_Man. Its been a great plan that I've followed for years now. Try rolling with the 1:45 pacer (or maybe just keep them in sight) for the first 5mi and check the 'gauges'. If you're comfortably uncomfortable, than stick with them for the next 5. If it's too easy, up the pace a click. If it's way too fast, back off a click. With the hills at 9-11, don't get to bold on any pace upticks.

Check the 'gauges' again after the next 5mi. At this point, you should be pretty tired, but have just enough to push the final 5K. If you're feeling frisky, crank it up a click and hold on. If you're dog tired, just try to hold on to the current pace. If your pace is deteriorating, go into damage control and do what you can over the last 5K. I'd use the downhill at 11 to gain some momentum while getting my composure back just a bit. Lots of people are going to back off the effort here too much - use it to pick off some folks (I love chasing people down to distract myself from the pain).

Another tidbit of advice that I believe gruecd has posted many times over the years - You're body is going to respond to stress in waves. Don't be too quick to adjust/bail on a plan. Feel things out for a bit before you make any big changes. This plays in perfectly with the 5-5-5 approach.

Go get'm! Enjoy all of your hard work you've put in this cycle. Don't be too shocked if your HR is higher than normal - that's just race day adrenaline.

Love this thought process. Thank you.

 

[MAC_32]

You're more confident going into this than I was mine in November, but the advice from those in here really stuck with me. They all said go for it. So I did. And failed. But looking back on it afterwards I'm glad I went for broke and came up snake eyes rather than just settling for something average. I thought I nailed the first 9-10 miles, but the final 5K was absolutely damage control. Since it wasn't my legs nor cardio (it was my back) it leaves me more confident I can do it whenever I do it next time. Had I just settled I wouldn't have known that.

Btw, consider the 5-5-5 strategy stolen for my next run at this thing.

 

[Hang 10]

Another tidbit of advice that I believe gruecd has posted many times over the years - You're body is going to respond to stress in waves. Don't be too quick to adjust/bail on a plan. Feel things out for a bit before you make any big changes. This plays in perfectly with the 5-5-5 approach.

I agree with gruecd bigtime here. My general strategy for races is pick a pace that seems realistic and maintain that pace until you can't any longer. Sometimes the pace feels impossible to maintain at points but I've pushed through and it's gotten easier as the race went. Had I'd bailed the first minute of distress I wouldn't have gotten the result I was hoping for.

 

[Ned]

Another tidbit of advice that I believe gruecd has posted many times over the years - You're body is going to respond to stress in waves. Don't be too quick to adjust/bail on a plan. Feel things out for a bit before you make any big changes. This plays in perfectly with the 5-5-5 approach.

I agree with gruecd bigtime here. My general strategy for races is pick a pace that seems realistic and maintain that pace until you can't any longer. Sometimes the pace feels impossible to maintain at points but I've pushed through and it's gotten easier as the race went. Had I'd bailed the first minute of distress I wouldn't have gotten the result I was hoping for.

The 15K-HM distance is the perfect race distance, IMO. Pacing these things is a friggin' art. Once you nail one of them (which took me 5 damn tries) it's a feeling like no other.

 

[SFBayDuck]

Good strategy talk in here fellas. Chief, looking forward to hearing about your new PR on Saturday!

 

[FUBAR]

Love it guys! (The strategy talk)

Hate April in North Carolina. everything is yellow, the air thick with pollen. Allergies kicking my ### and it's #######' humid.

 

[SFBayDuck]

Yes, I can make a post about a training run longer than most of your race reports......

The life of a business traveler is oh so glamorous. Yesterday was nearly 12 hours door-to-door from home to my hotel in Mass, complete with an extra 90 minutes sitting in the plane at SFO while they worked out being re-routed around the midwest weather and then having to add more fuel (shouldn't they just top off anyway?). It was a rainy hour-long drive on winding back roads from Logan out to the hotel, and the expected restaurants on the way never materialized. By the time I got there after midnight the only food within miles was a cold steak wrap in the hotel's mini-mart fridge, which I was assured had been made "this morning...or maybe yesterday". I washed it down with a trio of Sam Adams, only because they didn't have anything stronger. The time zone change managed to keep me up until 2:00, which was ok as I was finalizing my presentation for today's two hour onsite meeting. I almost fell asleep at that point but something startled me awake, and for some reason I wasn't able to sleep at all after that, finally just getting up at 6:00. Fun day and night, for sure.

After my meeting I headed back towards Boston, and stopped on the way to get some real food. I knew I wanted to run this afternoon, but I was so tired that I passed on the ahi salad and went for a french dip, sweet potato fries, and two vodka sodas that I hoped would facilitate the nap I had planned once I got to the hotel. But as I got into Boston and with a bunch of construction going on I was having trouble even finding the hotel, so I decided to just turn in my rental car at Logan and cab back - easier to deal with in the morning as well since I have an early flight. By the time I was in my room, I decided I needed a run. Since I wasn't sure how my knee would feel after my chiro/PT threw Graston, electro-stim, lasers, different lasers, some pneumatic thumping device and maybe voodoo at it the other day, I decided to keep it simple and run the mile from the hotel to the finish line and then head up the course until I felt like turning around. To keep up the Perfect Storm of stress, ####ty food, booze, and sleep deprivation, I threw down the complementary warm DoubleTree chocolate chip cookie and headed out into the cold, misty New England afternoon.

As I trudged up Boylston toward the finish line, I got some odd looks. What, you city people and tourists have never seen a dude running down the sidewalk in dirty Hokas carrying an Ultimate Direction handheld and rocking an irunfar hat? It's not like I was wearing my calf panties or anything. I did have a large black woman tell me I had nice calves, and that she wished hers were like mine. I thought it was strange she wanted oversized, hairy calves, but I'll take the compliment as my PT just calls me Popeye or Fred Flinstone while he works on them. It was inspiring to be running on this historic course, no doubt, and my normal disdain for the pounding of pavement was absent. I was thinking I'd be happy with 10 miles, but I just kept cruising up Beacon St until I hit Chestnut Hill. At that point I knew it wasn't too much further to Heartbreak Hill, so I carried on through Boston College and down the hill before turning around. While it's not much 7 miles into a run, as we talked about earlier this week I'm sure it's a ##### after 20 miles of hammering at marathon effort. And that little overpass hill about a mile from the finish must really suck!

As I headed back toward the finish I actually started thinking that I might want to run a road marathon again some day. Maybe even really focus on the training and see if I might even get fast enough to qualify for Boston, or what I like to call "The Western States of Marathons". But those unlikely thoughts were interrupted by the unholy trinity of french dip, sweet potatoes and vodka that had decided they were done with me and wanted to return to hell. We've all had that feeling, a mile from home, with a rumbling from the bowels that has to be audible to cars driving by. I know some trainers say to focus on "activating the glutes" while running, but I don't think they mean squeezing them together to keep your insides from becoming your outsides. But I managed to get back to the hotel, up to my top floor room (really?) and avoid having to explain the laundry fee on my expense report.

tldr; Ran 14 miles in Boston, 12 of it from the marathon finish line to Heartbreak Hill and back. It was awesome.

 

[ChiefD]

Cool report Duck.

 

[MAC_32]

It's been raining all week so a buddy of mine and I thought it'd be a good idea to head out to the hillier and now muddier trails in the area and rock 7 miles out between storms.

We probably should have listened to the three different signs that said trail closed ahead rather than trudge on anyway, so I guess he can't complain too much about his bruised ### and me my sprained ankle for trying to run on technical trails that looked like they had mud slides recently, which would explain the signs we ignored.

It's an Advil and liquid medication sorta night now.

 

[SFBayDuck]

It's been raining all week so a buddy of mine and I thought it'd be a good idea to head out to the hillier and now muddier trails in the area and rock 7 miles out between storms.

We probably should have listened to the three different signs that said trail closed ahead rather than trudge on anyway, so I guess he can't complain too much about his bruised ### and me my sprained ankle for trying to run on technical trails that looked like they had mud slides recently, which would explain the signs we ignored.

It's an Advil and liquid medication sorta night now.

Now that's a run.

 

[tri-man 47]

It's been raining all week so a buddy of mine and I thought it'd be a good idea to head out to the hillier and now muddier trails in the area and rock 7 miles out between storms.

We probably should have listened to the three different signs that said trail closed ahead rather than trudge on anyway, so I guess he can't complain too much about his bruised ### and me my sprained ankle for trying to run on technical trails that looked like they had mud slides recently, which would explain the signs we ignored.

It's an Advil and liquid medication sorta night now.

Now that's a run.

:sigh: Talk to him, Duck. He never listens to me anymore.

 

[pbm107]

Good luck tomorrow Chief, you are going to do great. How does your mileage over your 12 weeks compare to last year's race?


Duck great report I love that despite the lack of sleep, the french dip, and the vodka you decided to run 10 miles instead of sleeping, but even better is that you decided on the fly to run farther. Maybe being a road runner I am too rigid in my thinking, but I can't think of an instance where during one of my long runs I decided to run farther than planned.

I hope that the knee felt good during the run, and good job not crapping yourself.

 

[Cold Dead Hands]

So I ran slow today again. 5 miles in 55 minutes. I was angry after 30 minutes because I didn't seem to be getting anywhere. When I finished up at 55 minutes it sort of hit me. Last week I was running for a max of 30 minutes. Basically doubled my runtime with less exhaustion.

 

[ChiefD]

Good luck tomorrow Chief, you are going to do great. How does your mileage over your 12 weeks compare to last year's race?

I'm up 65 miles compared to the same time period last year. The biggest difference this year is my HR. I went back and looked at a lot of my long runs and even my easy runs during the week, and my heart rate was always in the 150's and even 160's most of the time.

This year, my long and easy runs have been consistently in the mid 140's, so I know my body should be way more efficient this time around.

 

[Brony]

Good luck Chief! Can't wait to hear how things go.

 

[Nigel]

As well as you've documented and shared with us along the way the details on your training cycle this is an interesting one to follow.

Best of luck Chief!

 

[gruecd]

So I'm definitely still fat and out of shape, but last night was the first time in a long time where I didn't feel fat and out of shape on my run. Just an easy 5-miler in the cold rain, but I actually felt kinda "fast" again. Hmmm.

Did my 20-mile "mental reassurance run" last Friday and managed a semi-respectable 8:00/mile average pace. I'm basically "training through" Boston at this point, so I'm debating how far to run tomorrow. Usually I'd run 10 miles or less, but we'll see.

Hope you all have a great weekend!

 

[ChiefD]

As well as you've documented and shared with us along the way the details on your training cycle this is an interesting one to follow.

Best of luck Chief!

Yeah, no pressure.

 

[FUBAR]

As well as you've documented and shared with us along the way the details on your training cycle this is an interesting one to follow.

Best of luck Chief!

Yeah, no pressure.

Ἢ τὰν ἢ ἐπὶ τᾶς

With your shield or on it

(Conquer or crash trying.)

 

[Hang 10]

Chiefs, you've already done the hard part. Tomorrow you just need to go out there and take what you want. Get after it!

 

[ChiefD]

As well as you've documented and shared with us along the way the details on your training cycle this is an interesting one to follow.

Best of luck Chief!

Yeah, no pressure.

Ἢ τὰν ἢ ἐπὶ τᾶς

 

[The Commish]

So this is going to be tougher than I thought. I'm running at 25 minutes without a problem now (except having to stop to take a drink of water because if I don't, I'll fall off the stupid treadmill ). Today, I just happened to take my HR on the monitor on the TM and it was only 145

So now I want to go faster, but I'm not up to my 5K distance yet, so I am holding off or trying to anyway. I hit my best pace and distance today too. I need to be told to stay the course because I feel this is where I'd go to hard and lose interest. Also, I am thinking of taking the run outside, but I'm a bit nervous about what the toll would be on my knees. Thoughts?

 

[Hang 10]

Go run outside, man! It's spring enjoy the best part about running. If you start to hurt stop and walk. You got this. Pitter patter!

 

[Ned]

So this is going to be tougher than I thought. I'm running at 25 minutes without a problem now (except having to stop to take a drink of water because if I don't, I'll fall off the stupid treadmill ). Today, I just happened to take my HR on the monitor on the TM and it was only 145

So now I want to go faster, but I'm not up to my 5K distance yet, so I am holding off or trying to anyway. I hit my best pace and distance today too. I need to be told to stay the course because I feel this is where I'd go to hard and lose interest. Also, I am thinking of taking the run outside, but I'm a bit nervous about what the toll would be on my knees. Thoughts?

145 in a vacuum won't tell you a whole lot. You may have a lower than normal max HR for all we know. Don't worry about this right now.

Running outside - GO FOR IT! I feel like dog#### on the treadmill. You might be pleasantly surprised at how much easier it is to run outside.

 

[The Commish]

So this is going to be tougher than I thought. I'm running at 25 minutes without a problem now (except having to stop to take a drink of water because if I don't, I'll fall off the stupid treadmill ). Today, I just happened to take my HR on the monitor on the TM and it was only 145

So now I want to go faster, but I'm not up to my 5K distance yet, so I am holding off or trying to anyway. I hit my best pace and distance today too. I need to be told to stay the course because I feel this is where I'd go to hard and lose interest. Also, I am thinking of taking the run outside, but I'm a bit nervous about what the toll would be on my knees. Thoughts?

145 in a vacuum won't tell you a whole lot. You may have a lower than normal max HR for all we know. Don't worry about this right now.

Running outside - GO FOR IT! I feel like dog#### on the treadmill. You might be pleasantly surprised at how much easier it is to run outside.

Well...when I started on the treadmill and I was running for ANY period of time (3 minutes plus) I'd be up over 160....granted part of that was running too fast, but even when I slowed down, I was easily in the mid 150s.

 

[ChiefD]

Go run outside, man! It's spring enjoy the best part about running. If you start to hurt stop and walk. You got this. Pitter patter!

So this is going to be tougher than I thought. I'm running at 25 minutes without a problem now (except having to stop to take a drink of water because if I don't, I'll fall off the stupid treadmill ). Today, I just happened to take my HR on the monitor on the TM and it was only 145

So now I want to go faster, but I'm not up to my 5K distance yet, so I am holding off or trying to anyway. I hit my best pace and distance today too. I need to be told to stay the course because I feel this is where I'd go to hard and lose interest. Also, I am thinking of taking the run outside, but I'm a bit nervous about what the toll would be on my knees. Thoughts?

145 in a vacuum won't tell you a whole lot. You may have a lower than normal max HR for all we know. Don't worry about this right now.

Running outside - GO FOR IT! I feel like dog#### on the treadmill. You might be pleasantly surprised at how much easier it is to run outside.

What these guys said. Run Forrest Run!!!!!!!!

 

[The Commish]

My self discipline will surely be tested.

 

[Juxtatarot]

(except having to stop to take a drink of water because if I don't, I'll fall off the stupid treadmill ).

I've been thinking about this for a day now. How in the world could you fall off? Just try it.

Nice run for me today on a beautiful spring day. After a few warm up miles I decided to run a tempo.

First mile: 6:11/157 Didn't feel that bad.

During the second mile I checked my pace and realized I was around 6:00 pace so I decided to change the tempo into a mock 5K

Second mile: 6:01/166

Third mile: 6:01/169

Last .1: :35/171

So, a 18:48 5K. I was tired enough at the end that I had to stop for a minute instead of falling into a cool down. I'm pleased with the run considering I haven't been running all that well in recent weeks and I have nothing on the line.

 

[Juxtatarot]

• Juxtatarot, ChiefD, pbm107

 

[FUBAR]

(except having to stop to take a drink of water because if I don't, I'll fall off the stupid treadmill ).

I've been thinking about this for a day now. How in the world could you fall off? Just try it.

Nice run for me today on a beautiful spring day. After a few warm up miles I decided to run a tempo.

First mile: 6:11/157 Didn't feel that bad.

During the second mile I checked my pace and realized I was around 6:00 pace so I decided to change the tempo into a mock 5K

Second mile: 6:01/166

Third mile: 6:01/169

Last .1: :35/171

So, a 18:48 5K. I was tired enough at the end that I had to stop for a minute instead of falling into a cool down. I'm pleased with the run considering I haven't been running all that well in recent weeks and I have nothing on the line.

 

[Nigel]

Parked on Beacon St just beyond Cleveland Circle and ran 5 miles to the firehouse in Newton and back, hitting all the Comm Ave hills twice. Warmed up with 8:55s the first two then averaged 8:18s the last 8, same pace I ran in my October half. 1:24 141/157 total for the run. Much faster than planned but I just went with flow, legs feel tired now though, hopefully I didn't over do it.

If only we could bottle up the weather today for marathon day. Sunny, low 50s and a stiff tailwind that carried me over the hills on the way back, so nice after running into the teeth of it on the way out. Bought a fresh pair of shoes yesterday to work them in this last week. Will take it very easy from here on out.

 

[Hang 10]

• Juxtatarot, ChiefD, pbm107

Where is our man??

Also, nice run, Juxt. Amazing that you can pull off runs like that without racing. What's your max heart rate?

 

[Juxtatarot]

• Juxtatarot, ChiefD, pbm107

Where is our man??

Also, nice run, Juxt. Amazing that you can pull off runs like that without racing. What's your max heart rate?

Thanks.

I'm not sure what my max is. A few years ago I reached the low 180s, but now I haven't been able to get it higher than the low 170s. I have a new heart rate monitor. Perhaps either the old one or the new one wasn't accurate. pbm mentioned how it gets harder and harder to reach your max as you get in better shape so maybe that's part of it too. Anyway, these days once I get in the high 160s I can't hold that pace long.

 

[ChiefD]

Rock the Parkway 2015 Race Report.

Well, about what I expected - 1:51. An absolutely gorgeous day in KC today - about 49 at the start and absolutely no wind. At the end it was around 60, so about as perfect as you could get.

The last couple of days I've been having some stomach issues. Had a little bit of a rough day yesterday, and was worried going into this morning. Weighed in before the race at 153 pounds. When I started 2 years ago, I was 172.

Decided to line up just behind the 1:45 pace group and take the approach Ned suggested. I figured I would try and hang for about 5 miles or so and see how I felt.

Miles 1-5

Mile 1: 165HR. Pace 8:32

Mile 2: 177HR. Pace 8:19

Mile 3: 177HR. Pace 8:29 The first 3 miles of this course are basically a long uphill. A climb of 266 feet.

Mile 4: 174HR. Pace 8:15

Mile 5: 173HR. Pace 8:20

At this point I feel ok. The 1:45 group was pulling away, but I didn't feel too bad. I decided to try and back off a few clicks, just because I knew what was coming around mile 9. At least, that was my plan.

Miles 6-10

Mile 6: 174HR. Pace 8:16

Mile 7: 177HR. Pace 8:35. At this point I'm looking ahead, and realize my climb that I thought started at mile 9 actually has it's beginnings here. I tell myself to try and maintain here if possible and maybe back off a few clicks to save some for the last nice downhill I knew was coming.

Mile 8: 175HR. Pace 8:44.

Mile 9: 174HR. Pace 8:45

Mile 10: 175HR. Pace 9:01

Basically mile 7-10 was a constant climb. Not big, but still 207 feet. There was a really small downhill about mile 7.8, but this was a tough stretch. I was actually pretty pleased I maintained HR here - not pleased with the pace. During the stretch, I really felt like slowing down. But my brain said - keep going - you're fine. Not sure if I could have pushed anymore here.

Miles 11-13.1

Mile 11: 175HR. 8:47 Pace. I really wanted to go here, but I just couldn't pull enough of a deep breathe here to really go. I felt pretty good, and my mind said go, but my body wasn't ready.

Mile 12: 175HR. 8:13 Pace. I finally catch my breath and start to push it, but at this point I'm too close to really make up any time. Proud though of at least having somewhat of a finishing kick. Was hoping it was gonna be at mile 11.

Mile 13.1: 175HR. 8:12 Pace.

So there it is. Finished 56th out of 211 in my age group. Just missed the hardware.

Felt ok through the race. Actually was pretty disappointed when I looked at my watch with about 2 miles to go. I thought during the race that I was going to be close to 1:49 with an outside shot at 1:48. I was actually a little shocked when I realized I wasn't going to come close to those.

One thing I'm proud of is I ran by HR the whole race. I stayed in the area that felt comfortably uncomfortable, where I felt I was on the edge for a long time. So in that respect, I'm happy. I didn't look at a pace on my watch the whole time, and maybe I should have going up that long stretch from miles 7-10. But this is where I am, and I'm glad I now have the HR data to refer back to.

Onward and upward.

 

[Juxtatarot]

Onward and upward.

Great attitude! What's next?

 

[Hang 10]

Good race but dammit, Chiefs. I KNOW you can go faster. If that heart monitor determined that pace the whole race, next time leave it in the car. Your heart rate was basically on one line the whole race...through hills and even your kick at the end. I'd like to see a gradual uptick as you struggle to maintain pace. I think you left to some time out on that course.

 

[ChiefD]

Good race but dammit, Chiefs. I KNOW you can go faster. If that heart monitor determined that pace the whole race, next time leave in the car. Your heart rate was basically on one line the whole race...through hills and even your kick at the end. I'd like to see an gradual uptick as you struggle to maintain pace. I think you left to some time out on that course.

Well, keep in mind, those are my averages. When I was hitting the meat of those hills, I pushed 181-182. The first 3 mile stretch I hit 186 at one point. I'm sure I left time on the course - we all do at some point. And for me, that's the next step. How much can my body hold up pushing higher paces.Edit to add: I'm not sure I have that extra time right now. Yet.

I think I will get there, but I honestly felt I was living on the edge all day with those heart rates. Maybe that edge is what I need to cross over mentally to get faster, but I'm not there yet. I'm just not.

 

[ChiefD]

Onward and upward.

Great attitude! What's next?

I have another half I'm going to sign up for in about a month. It's a fundraiser for my cousins kids school, so I try to just support them. It's also cool because the whole church and school come out and make this big feast. It's out in the country, so really cool. They usually get a few thousand there. Really fun.

 

[Hang 10]

Good race but dammit, Chiefs. I KNOW you can go faster. If that heart monitor determined that pace the whole race, next time leave in the car. Your heart rate was basically on one line the whole race...through hills and even your kick at the end. I'd like to see an gradual uptick as you struggle to maintain pace. I think you left to some time out on that course.

Well, keep in mind, those are my averages. When I was hitting the meat of those hills, I pushed 181-182. The first 3 mile stretch I hit 186 at one point. I'm sure I left time on the course - we all do at some point. And for me, that's the next step. How much can my body hold up pushing higher paces.

I hear ya. It took me 3 halfs before I figured how to hold a real race pace throughout. All I'm saying that you've been running long enough to know what pace your body can handle better than that piece of plastic. I love technology but too much information can be hindrance in a race.

My advice to you and I'm pretty sure I've said this before. Run some shorter races....HARD. Find your breaking point. The pace you can push in 5 and 10ks are the best predictors of what you can do in a half marathon.

Anyways, enjoy a couple...or 12 cold ones today. You've earned it.

 

[ChiefD]

Good race but dammit, Chiefs. I KNOW you can go faster. If that heart monitor determined that pace the whole race, next time leave in the car. Your heart rate was basically on one line the whole race...through hills and even your kick at the end. I'd like to see an gradual uptick as you struggle to maintain pace. I think you left to some time out on that course.

Well, keep in mind, those are my averages. When I was hitting the meat of those hills, I pushed 181-182. The first 3 mile stretch I hit 186 at one point. I'm sure I left time on the course - we all do at some point. And for me, that's the next step. How much can my body hold up pushing higher paces.

I hear ya. It took me 3 halfs before I figured how to hold a real race pace throughout. I'll I'm saying that you've been running long enough to know what pace your body can handle better than that piece of plastic. I love technology but too much information can be hindrance in a race.

My advice to you and I'm pretty sure I've said this before. Run some shorter races....HARD. Find your breaking point. The pace you can push in 5 and 10ks are the best predictors of what you can do in a half marathon.

Anyways, enjoy a couple...or 12 cold ones today. You've earned it.

Yeah, you are dead on about the 5k and 10k. I need em. Bad.

 

[Sand]

Beautiful morning. Nice, relatively easy 40 mile ride. Hit up one of the popular climbs in town and issued it a 30 second PR - a full mile and hour faster than earlier. And it wasn't even close to my breaking point.

I need to find more time to train. I can feel myself getting better, but this work stuff is really getting in the way of a good training regimen.

 

[Hang 10]

Good race but dammit, Chiefs. I KNOW you can go faster. If that heart monitor determined that pace the whole race, next time leave in the car. Your heart rate was basically on one line the whole race...through hills and even your kick at the end. I'd like to see an gradual uptick as you struggle to maintain pace. I think you left to some time out on that course.

Well, keep in mind, those are my averages. When I was hitting the meat of those hills, I pushed 181-182. The first 3 mile stretch I hit 186 at one point. I'm sure I left time on the course - we all do at some point. And for me, that's the next step. How much can my body hold up pushing higher paces.

I hear ya. It took me 3 halfs before I figured how to hold a real race pace throughout. I'll I'm saying that you've been running long enough to know what pace your body can handle better than that piece of plastic. I love technology but too much information can be hindrance in a race.

My advice to you and I'm pretty sure I've said this before. Run some shorter races....HARD. Find your breaking point. The pace you can push in 5 and 10ks are the best predictors of what you can do in a half marathon.

Anyways, enjoy a couple...or 12 cold ones today. You've earned it.

Yeah, you are dead on about the 5k and 10k. I need em. Bad.

Even better when you add them into your half training plan. It's a great way to assess your fitness during training.

ETA: Maybe see if you can't run a 5K before your next half. Run that thing hard and it will give you good idea what you're capable of next month.