JAA
Footballguy
I bought this for my longer runs. Love itBetween you not wanting to carry water and @gianmarco not wanting to wear a headlamp, I swear to God...
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Ran a 10k - Official Thread (8 Viewers)
- Thread starter Ned
- Start date
Juxtatarot
Footballguy
I don't understand. Eating more salt makes your sweat less salty?ChiefD said:
JAA
Footballguy
I think my experience has been opposite. I get more cakey when ive eaten more salt. Feel a ton better also. Its important to not over due it. I find my barometer is the color of my urine. It should never be completely clear. Always a tiny bit yellow. When my urine was completely clear it meant i was flushing all my nutrients out.
SFBayDuck
Footballguy
Yeah, I'm confused by this one as well. The two thoughts I've seen on being a salty sweater (which I very much am) are that you're expelling excess sodium (that's Noakes' view) or that you're more in need of supplementing with electrolytes. I know these are seemingly opposite viewpoints, and I'm not sure there is true consensus on this. But even Noakes says there is no harm in taking in electrolytes during exercise, so I always have during long and hot runs.
ChiefD
Footballguy
I'm not saying there is a direct correlation. I'm just saying it's been less noticeable.
No idea why. Should have clarified that. Two separate thoughts in that response.
MAC_32
Footballguy
Yes, but I found out the hard way they get turned off from November 1 to May 1 - give or take. I'll never forget that mild April afternoon - my first attempt at a 20 miler in more than a decade. I was all aboard the strugglebus as I began the final 5 mile incline home. Got my water there and had my last 2 stops earmarked, but then when I got to the next one about mile 16.5 I was delivered the fatal blow. The phone call of shame was about 5 minutes behind - load up the kids and come get me...now.
ChiefD
Footballguy
And this may be what I'm really experiencing. I have started drinking Gatorade two days before my long run in addition to my water. So one bottle of Gatorade on Thursday, one on Friday.
Seems to have made a major difference for me.
It's been weird - I have been way less pissed this time around when building up for this marathon. I'm guessing its because I don't have the pressure of the race in the fall, but usually by now in the summer I am just dreading the long runs.
That 15 miler this weekend was pretty smooth. Still base building, so obviously not very fast, but really no pain. No struggle - just a nice long run with little stress on my mind or body. It's been great so far. Really looking forward to some cooler weather.
Now, I reserve the right to save my pissed-off-ness to February when we get icy cold weather for a few weeks.
gruecd
Footballguy
gruecd
Footballguy
Big mileage week on tap:
9-10-10-10-SRD-15-8
Wednesday's 10 includes 11 hill repeats with 30-second striders at the top. So run the hill, 15-sec easy jog, then 30-sec strider on tired legs. :X Jog back down, rinse, repeat.
Good to see that Coach is easing me back into things...
9-10-10-10-SRD-15-8
Wednesday's 10 includes 11 hill repeats with 30-second striders at the top. So run the hill, 15-sec easy jog, then 30-sec strider on tired legs. :X Jog back down, rinse, repeat.
Good to see that Coach is easing me back into things...
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ChiefD
Footballguy
They are still free. Just scroll down the page of each type of plan.
Edit: you have to transfer them to your calendar of choice, but the info is free.
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jb1020
Footballguy
gianmarco
Footballguy
tri-man 47
Footballguy
Lehigh98
Footballguy
Just followed you, I'm Lehigh98 on there too.
I had been looking at them for a while and waiting for a good deal on one on the facebook resell group or on ebay near me but just couldn't pull the trigger for a year or so. Then I hit the heaviest I've ever been (205.5 lbs - BMI 27.9) at the same time my wife was complaining that she wasn't losing any weight from going to her (group fitness class type) gym and not listening to me saying she needed to do more cardio if that was her goal.
Anyway, found a bike about an hour away and added to watch list. The bonus was that the shoes included were my wife's size. Got sniped at last second but winner backed out and I got a second chance offer. Almost the same time I got the offer, ebay started a discount promotion and I got an extra $100 off when I paid for it. Drove an hour, and picked it up last weekend. Rode Sunday, Monday, and then 2x a day for the last six days. My wife has done six cycling classes in the last eight days.
We set it up in the bedroom and I like that I can basically get out of bed and jump on. Also, if I tried to run twice a day for seven days in a row I'd be in PT before long. I like that I can basically ride the bike as much as my legs (and schedule) will let me and that I can bang out 1,000 calories+ per day. Hopefully it stays... I wouldn't say "fun" but almost enjoyable.. for a long time and I can drop this weight I picked up and get back to running too.
Anyone else on Peloton that I can follow? I'm Lehigh98 on myfitnesspal too if anyone uses that.
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tri-man 47
Footballguy
Unlike last winter, this past season I put my road bike on an indoor trainer, and like you say - it's so easy to just hop on and ride. I'll turn on the TV and just ride away for an hour or so. It's consistent with @JAA's recent comment about the enjoyment of swimming and the way it provides such a great workout. Both represent ideal cross-training with the benefit of upper body toning that takes such a big hit with distance running. (Even the biking, when getting down on my bars, helped the shoulders.)
jb1020
Footballguy
JAA
Footballguy
So last week we me being a volunteer at my kids Boy Scout camp. Pretty nice gig as Im out in the NH mountains, little to no cell service (no work, yay!), and lots of down time (including naps). The camp goes 1 week, for like 7 weeks of the summer. We were week 7, the last week of the summer.
The Boy Scouts have a mini-triathlon that they have been doing each week of camp for a number of years. Ive only been to this camp with them once before and at that point I didnt want to be "that guy". However, I was coaxed into doing this event as it would be cool to see an adult participate, help bring more people to the event, make for some excitement, etc. I agreed as long as I couldn't take a trophy from the scouts. They said no problem to this request.
The tri is 1/4 mile swim, 4 mi bike and ~1 mile run. At the signup we were told the course record was 28:30 and we would have no chance to beat the course record. There were 7 participants including myself. I would say 3 kids that were doing it for fun and 3 16yo who were competitive. One of those 16yo had won it his week 4 years going. I had brought my bike as I was getting in training rides over the week. I had already done like 50 miles bike and like 6 miles of running leading up to the race on Thursday. The day of the race I was pretty tired. It annoyed me that I wanted to compete well, but didnt prep for the race. One other note is that the participants were provided a mountain bike by the camp (pretty nice ones) for the bike leg.
I got some funny looks with my tri-shorts and HR monitor. I did decide to go shirtless on the swim instead of wearing my dbaggery tri-shirt. Next time I should prolly go all out if im going to be a trihard anyway. For the swim I knew I would destroy them. I also believed I would destroy them on the bike as they were all using mountain bikes. I figured the run would be easy. For the swim, we could either swim back to the dock where we jumped or swim into the shore. Then jump on our bikes for a quick tool around the pond, then for a quick run. I felt like I was positioned to take a shot at the 28min course record. In the end, I was wrong. I made 3 tactical mistakes which I will not make again ...
The race kicks off, I let all the boys jump in as to be 100% sure I didnt elbow any of them out of the way (not a good look). Once I got moving on the swim I found my lane and started sprinting. Within 30 seconds I was by myself and kept up a hard pace. Here was #1 mistake, typical @JAA style blowing my load in the swim. Rounded the buoy and headed back. Got to the dock, #2 mistake, crawled out of the water and noticed my watch didnt start properly. Damnit to all hell as the swim is what I wanted to know most! Restarted the tri mode and was required to walk the doc to beach area before exiting to the grass and being able to run. I pass the tri coordinater and he comments on my blistering swim pace. Im not sure whether to be proud of swimming fast in his eyes or ashamed that i was so tired for not even swimming that fast in the rest of the worlds eyes. The #2 mistake here was I should have swam directly to the beach. I bet it would have saved me at least 30 seconds of time.
Got to my bike, put a shirt on, got on the bike and went. The bike started on a un-paved road I had already ridden. However, mistake #3 the un-paved road had been washed out the night before and that day they packed sand all up and down it. This was horrible. I felt like I was riding in quicksand while sliding left and right trying to gain momentum. Those slick road bike tires? Horrible in the sand. So with mistake #1 and my HR skyrocketed and #3 slick roadbike tires I was in rough shape. While there was some rolling hills, the overall road conditions were terrible. I ended up averaging only 15mi/hr which is really poor for me. The correction at this point for #3 mistake was to have used one of the mountain bikes instead of my slick tired road bike. I bet I could have gotten it up to at lead 17mi/hr. Of course the #1 mistake correction would have been not to have a pegged HR on the bike.
Jump off the bike and head into the run. Quite un-eventful. I guess the only funny part is that no one was ready for a finisher yet and they missed pictures of me coming in. Crossed the finish line 1st place in 30min flat. Not bad for a 42yo competing with 16yo's. The 2nd place guy came in (the winner from multiple years) at like 31:30. I waited for the remaining competitors to offer congratulations and then we got some pictures which I tried unsuccessfully to be excluded from.
All in all a fun time. Kids were cool about it. Based on their comments they were not prepared to have been beaten by an old guy. The only downside here was that they presented trophies and called me up. I assumed it was just for name recognition. Unfortunately they went against my ask and gave me the 1st place trophy which I didnt accept. He ended up forcing it on me to which I even tried to give it to the other kid at the ceremony. He was give a 1.5 place trophy instead, which I guess is pretty funny.
Overall fun experience which I will do again. Next time though I will not cross the finish line and just wait for every other kid to cross before I do. Just knowing I have the fastest unofficial course time is good enough for me.
The Boy Scouts have a mini-triathlon that they have been doing each week of camp for a number of years. Ive only been to this camp with them once before and at that point I didnt want to be "that guy". However, I was coaxed into doing this event as it would be cool to see an adult participate, help bring more people to the event, make for some excitement, etc. I agreed as long as I couldn't take a trophy from the scouts. They said no problem to this request.
The tri is 1/4 mile swim, 4 mi bike and ~1 mile run. At the signup we were told the course record was 28:30 and we would have no chance to beat the course record. There were 7 participants including myself. I would say 3 kids that were doing it for fun and 3 16yo who were competitive. One of those 16yo had won it his week 4 years going. I had brought my bike as I was getting in training rides over the week. I had already done like 50 miles bike and like 6 miles of running leading up to the race on Thursday. The day of the race I was pretty tired. It annoyed me that I wanted to compete well, but didnt prep for the race. One other note is that the participants were provided a mountain bike by the camp (pretty nice ones) for the bike leg.
I got some funny looks with my tri-shorts and HR monitor. I did decide to go shirtless on the swim instead of wearing my dbaggery tri-shirt. Next time I should prolly go all out if im going to be a trihard anyway. For the swim I knew I would destroy them. I also believed I would destroy them on the bike as they were all using mountain bikes. I figured the run would be easy. For the swim, we could either swim back to the dock where we jumped or swim into the shore. Then jump on our bikes for a quick tool around the pond, then for a quick run. I felt like I was positioned to take a shot at the 28min course record. In the end, I was wrong. I made 3 tactical mistakes which I will not make again ...
The race kicks off, I let all the boys jump in as to be 100% sure I didnt elbow any of them out of the way (not a good look). Once I got moving on the swim I found my lane and started sprinting. Within 30 seconds I was by myself and kept up a hard pace. Here was #1 mistake, typical @JAA style blowing my load in the swim. Rounded the buoy and headed back. Got to the dock, #2 mistake, crawled out of the water and noticed my watch didnt start properly. Damnit to all hell as the swim is what I wanted to know most! Restarted the tri mode and was required to walk the doc to beach area before exiting to the grass and being able to run. I pass the tri coordinater and he comments on my blistering swim pace. Im not sure whether to be proud of swimming fast in his eyes or ashamed that i was so tired for not even swimming that fast in the rest of the worlds eyes. The #2 mistake here was I should have swam directly to the beach. I bet it would have saved me at least 30 seconds of time.
Got to my bike, put a shirt on, got on the bike and went. The bike started on a un-paved road I had already ridden. However, mistake #3 the un-paved road had been washed out the night before and that day they packed sand all up and down it. This was horrible. I felt like I was riding in quicksand while sliding left and right trying to gain momentum. Those slick road bike tires? Horrible in the sand. So with mistake #1 and my HR skyrocketed and #3 slick roadbike tires I was in rough shape. While there was some rolling hills, the overall road conditions were terrible. I ended up averaging only 15mi/hr which is really poor for me. The correction at this point for #3 mistake was to have used one of the mountain bikes instead of my slick tired road bike. I bet I could have gotten it up to at lead 17mi/hr. Of course the #1 mistake correction would have been not to have a pegged HR on the bike.
Jump off the bike and head into the run. Quite un-eventful. I guess the only funny part is that no one was ready for a finisher yet and they missed pictures of me coming in. Crossed the finish line 1st place in 30min flat. Not bad for a 42yo competing with 16yo's. The 2nd place guy came in (the winner from multiple years) at like 31:30. I waited for the remaining competitors to offer congratulations and then we got some pictures which I tried unsuccessfully to be excluded from.
All in all a fun time. Kids were cool about it. Based on their comments they were not prepared to have been beaten by an old guy. The only downside here was that they presented trophies and called me up. I assumed it was just for name recognition. Unfortunately they went against my ask and gave me the 1st place trophy which I didnt accept. He ended up forcing it on me to which I even tried to give it to the other kid at the ceremony. He was give a 1.5 place trophy instead, which I guess is pretty funny.
Overall fun experience which I will do again. Next time though I will not cross the finish line and just wait for every other kid to cross before I do. Just knowing I have the fastest unofficial course time is good enough for me.
ditka...mike ditka
Footballguy
Awesome, glad to see another FBG. When your “follow” notification came across I sat there looking at it and trying to zoom in on your picture for like 5 minutes. I was thinking to myself “lehigh98, Lehigh98...where do I know that name from...it seems so familiar but I dont recognize anyone in that picture and the guy has a Lehigh shirt on and I dont know anyone that went there”....then it dawned on me FBGs, and I laughed to myself about my “magic friends.”
Keep up the good work on there, its addicting! I travel a lot for working but do it pretty much everyday I am home
gruecd
Footballguy
If you need any proof as to the inaccuracy of wrist-worn optical HRMs, I supposedly averaged 182 bpm on my 10-mile run this morning with a max of 219. I mean, I was definitely tired coming off the hard 19-miler on Saturday and the humid 9 yesterday afternoon, but come on now...
-OZ-
Footballguy
So I've totally forgotten how to "taper" for an Oly. Don't think I will really.
This Sunday is the rocket man, September 15 is the century (pretty sure I'm going metric this time), September 29 is racin the station (π km run, e^π bike, π run duathlon, faster than the ISS orbits the Earth). This will be the most I've raced in the course of 5 weeks in a while.
This Sunday is the rocket man, September 15 is the century (pretty sure I'm going metric this time), September 29 is racin the station (π km run, e^π bike, π run duathlon, faster than the ISS orbits the Earth). This will be the most I've raced in the course of 5 weeks in a while.
Juxtatarot
Footballguy
It's rare but I've noticed I sometimes have to tighten it or even take if off and put it back on to get it working right. I would drive me crazy to see my HR wrong mile after mile like yours has been the last few days.
bushdocda
Footballguy
Mine just seems to take a #### right when I wish it was paying attention. I need to get a strap I guess for how often it lets me down.
SteelCurtain
Footballguy
Tried to do my 5x1 km (around 0.65 miles) this morning at 6:00/mile.
Welp, a complete fail. I slept horribly last night (maybe only 3 hours) and had a harder long run on Sunday so legs are still tired.
Missed all paces badly. Just chalking it up to not fully rested. The weather was glorious -- 61 degrees! With 100% humidity, but still....61 degrees!
Onward......
Welp, a complete fail. I slept horribly last night (maybe only 3 hours) and had a harder long run on Sunday so legs are still tired.
Missed all paces badly. Just chalking it up to not fully rested. The weather was glorious -- 61 degrees! With 100% humidity, but still....61 degrees!
Onward......
ChiefD
Footballguy
Well, you still got up and at 'em, so that's a win.
Had a great run yesterday here. It was also 100% humidity - light rain falling from the sky. Temp was about 67 - just glorious after a hot summer.
Heart rate was great for my pace - starting to get fit again.
SteelCurtain
Footballguy
I knew when I got up it would be a tough haul. I looked at tomorrow's weather and dew point at 5 a.m. is back around 70 degrees. I decided to go for it today with cooler weather knowing I possibly would miss. Didn't think I would miss as badly as I did, but guessing my harder 21 miler on Sunday made for tired legs.Well, you still got up and at 'em, so that's a win.
Had a great run yesterday here. It was also 100% humidity - light rain falling from the sky. Temp was about 67 - just glorious after a hot summer.
Heart rate was great for my pace - starting to get fit again.
isn't the cooler weather great? Fall is on the doorstep. I'm ready.
pbm107
Footballguy
Do any of these races have a higher priority than the others? You've put in a lot of work the past 4 months, are any of these considered tuneup races?
When my HRM misbehaves I stop running and reset it until it starts working properly. It doesn't happen too often when it is warm, but can be a real pain in the winter months.
We will finally get some relief from the weather on Thursday with a dew point under 60. The plan calls out 12 miles 2 X 1600, 2 X 1200, 2 X 1000 @ 3K-5K race pace but I will likely switch it to 6 miles at tempo. I have failed too many tempo runs this cycle and need practice at that pace.
Juxtatarot
Footballguy
-OZ-
Footballguy
The century is the lowest priority, just get out there and enjoy the day. The other two are basically equal.
ChiefD
Footballguy
So how are you guys running your tempo runs? So for like a 6 miler, are you running a couple of miles to get warmed up, then a couple of miles at say 10k pace, and then a 2 mile cool-down?
Edit: I always feel like I do these wrong, so forgive me for asking a stupid question.
Edit: I always feel like I do these wrong, so forgive me for asking a stupid question.
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Juxtatarot
Footballguy
I'm going to try a 5 mile tempo. 2 miles warm up, 5 tempo miles under 6:30 (not sure how much under), less than a mile cool down.
It's a Pfitzinger tempo, not a Higdon one. PBM does similar (although his will be longer and faster than mine with likely a longer cool down and warm up too).
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MAC_32
Footballguy
I never make a plan ahead of time - sometimes I'm ready to go after a minute or two/other times it's 15-20+ mins. Whenever I feel ready I just go. It's taken some time to build discipline, but I only check my progress in the final few mins - i.e. if I start at 12:40 then I may take a peak at 1:07 to see how I'm doing then decide if I want to press a little farther/harder.
I think I speak for most when I say the tempo is the most difficult workout - it's why I subscribe to KISS. I've had less failures since doing that. Do it based on time/not mileage. Don't decide ahead of time when to go. Decide when you're ready.
MAC_32
Footballguy
Good reminder about the difference between the two - higdon is kinda like a bell curve, pfitz is a sustained pace. Peak on the higdon is faster, but I think the pfitz is more difficult. It's why that's my focus right now while I'm not doing any race specific training. I can usually knock out a bell curve if I don't feel right. I've never been able to do pfitz well unless I'm mentally and physically locked in. Trying to get better at that.
MAC_32
Footballguy
IIRC, pfitz is a pace you can sustain for an hour in a race, higdon peaks at 5Kish for about 5 mins.
bushdocda
Footballguy
Were you targeting 6:00ish for the 1000s?
I was wrapping 1000s this morning as well about a min slower per - I want to miss paces like you when I grow up
SteelCurtain
Footballguy
Hanson's marathon training tempo runs are at the marathon pace.
If it says 8 miles tempo, then I do 1-2 mile warmup. 8 at MP. then 1-2 cool down. They are the hardest training activity for me in the Hanson's workout plan.
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SteelCurtain
Footballguy
Ha ha. Yup. My previous speed workouts 400, 600, 800 meter speed went well and I hit the sub 6 min paces. Today it just wasn't happening.Were you targeting 6:00ish for the 1000s?
I was wrapping 1000s this morning as well about a min slower per - I want to miss paces like you when I grow up
In terms of pace...we all find our pace. It wasn't too long ago, I was running marathons about a minute slower per mile. Then I found Hanson's.
Juxtatarot
Footballguy
Pace that I could sustain for an hour sounds right. Honestly, though, there is a "feel" that I get and a tempo breathing pattern (not too fast, not too slow) that I go by. (Although I'm prone to look at my watch, force myself to run too fast, and fail upon occasion. Other times I might start out and then realize I'm not in the right mental state of mind.)
MAC_32
Footballguy
This reminds me of something I plan to repeat whenever I train for my next marathon - I didn't do any hanson tempo's until the final 5 weeks of my last plan. I did 3 from that point on though. I bounced between pfitz and higdon up to that point then flipped the switch to hanson. I think doing those at the faster paces made the hanson tempo's substantially more effective. I even mixed in a few more higdon's those last few weeks too.
I'll definitely be doing that again - the confidence boost from nailing a 12 mile hanson tempo 22 days out was huge come taper madness.
Juxtatarot
Footballguy
What's a little weird about that to me is that would be in the endurance zone or the no man's land zone on the McMillian chart depending on the speed of the runner.
MAC_32
Footballguy
When done 2 days after an intense speed workout which was just 2 days after a long the heart rate is susceptible to being a little inflated and the legs fatigued. I think that elevates you out of no man's land. What you mentioned is one reason why I waited until the end of my last cycle before doing them though - needed to be sufficiently worn out before starting in order for it to work.Juxtatarot said:
