pbm107
Footballguy
That is good. If I were you I would go for a long warmup on race day (2-3 miles), and if it doesn't feel right don't be afraid to bail on the race. The racing season is just starting, there will always plenty of 5ks to run.
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Ran a 10k - Official Thread (3 Viewers)
- Thread starter Ned
- Start date
ChiefD
Footballguy
Week 7.
Monday: 4.42 Miles. 148 HR. 11:02 Pace.
Tuesday: 4.49 Miles. 8x800, 10K Pace. Avg HR for each segment was around 177. Average pace for each of those segments was around 7:45. About 4 weeks ago ran 6x400 with HR of 179, with pace of 8:20. Progress again.
Wednesday: 4.41 Mile Run. 146 HR. 10:40 Pace. Really happy here.
Thursday: 4.42 Mile Higdon Tempo. Best pace 6:36. 185 HR. A Full Minute faster than my best pace for this type of run. Huge Progress!
Friday: Off
Saturday: 4.01 Mile Pace. 171 HR. 8:43 Pace. Was at 8:53 last week. More progress.
Sunday: 10.08 Miles. HR 150. Pace 10:45. Starting to be consistent. A little high on HR, but I ran a really hilly course today.
So mileage wise: 31.83. Another good progress week. In 7 weeks I've dropped about 1:15 off my pace at the same heart rate for my long and easy runs. Very pleased.
Still, a LONG way to go.
Monday: 4.42 Miles. 148 HR. 11:02 Pace.
Tuesday: 4.49 Miles. 8x800, 10K Pace. Avg HR for each segment was around 177. Average pace for each of those segments was around 7:45. About 4 weeks ago ran 6x400 with HR of 179, with pace of 8:20. Progress again.
Wednesday: 4.41 Mile Run. 146 HR. 10:40 Pace. Really happy here.
Thursday: 4.42 Mile Higdon Tempo. Best pace 6:36. 185 HR. A Full Minute faster than my best pace for this type of run. Huge Progress!
Friday: Off
Saturday: 4.01 Mile Pace. 171 HR. 8:43 Pace. Was at 8:53 last week. More progress.
Sunday: 10.08 Miles. HR 150. Pace 10:45. Starting to be consistent. A little high on HR, but I ran a really hilly course today.
So mileage wise: 31.83. Another good progress week. In 7 weeks I've dropped about 1:15 off my pace at the same heart rate for my long and easy runs. Very pleased.
Still, a LONG way to go.
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tri-man 47
Footballguy
The nice thing is that if we get another storm, it'll melt away quickly. It's always good to know we're near the end of another winter and can enjoy the miracle of spring.
FUBAR
Footballguy
thanks for the reminder. I need to go get my allergy prescription.
recovery / easy day, 140bpm, 8:30 avg. pace felt good but it's getting warm
sho nuff
Footballguy
New watch came today.
Now very much looking forward to the run in the morning.
Edit...all synced up to the computer and now my phone.
Trying something too. Since this uses a bluetooth HR monitor...I have it synced to my wife's old iPhone 4s. I have been using that phone as an Ipod after my old nano crapped out (power button won't work anymore...i have looked at the fixes for it...just have not done it yet).
anyway...with runkeeper, I have the HR monitor synced to it and it will give me audio updates on my HR...as well as the feedback on the watch (I hope...hoping it does not interfere trying to send data to both the phone and the watch).
Anyone every tried anything like that?
Now very much looking forward to the run in the morning.
Edit...all synced up to the computer and now my phone.
Trying something too. Since this uses a bluetooth HR monitor...I have it synced to my wife's old iPhone 4s. I have been using that phone as an Ipod after my old nano crapped out (power button won't work anymore...i have looked at the fixes for it...just have not done it yet).
anyway...with runkeeper, I have the HR monitor synced to it and it will give me audio updates on my HR...as well as the feedback on the watch (I hope...hoping it does not interfere trying to send data to both the phone and the watch).
Anyone every tried anything like that?
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NREC34
Footballguy
Yep I dodged them too today but man was it great to be out there. I did 6.44 miles in an hour so I'm pretty comparable to you.
IvanKaramazov
Footballguy
Juxt -- I agree with pbm's advice. No reason to go all-out for a 5K in March if you're unsure about your achilles. See how it goes during your warm-up. You've got the whole season ahead of you. Best of luck either way.
phatdawg -- Same here. Lots of slush and puddles all over the place, and I couldn't help but get my shoes kind of wet on Sunday. Beats being indoors though.
ChiefD -- Looking good. I'm a little unclear on your speedwork though. You ran 8 x 800 at 7:45/mi (that's quite a bit of 800s btw) but hit 6:36/mi during a tempo run? That seems backwards. Usually tempo runs are significantly slower than interval pace. Like 10 mile race pace vs. 5K pace+.
______________________________
As usual, I put on a little weight during the winter, and now's the perfect time to start dropping it. I always give up booze for lent, so there's a bunch of empty calories right there. Last week I also started making a more deliberate effort to eat sane meals (not light meals necessarily; just nothing stupid like inhaling a whole can of Pringles with lunch) and cutting out all between-meal snacks. Technically not all snacks -- I've had an apple here and there when I was hungry -- but no chips or sweets. Great results. I weighed in this morning exactly 5 lbs below where I was last Monday. Of course, the fact that I could drop that much weight in a week indicates how many empty calories I normally consume. One more week should put me where I want to be, and maintenance is always pretty easy.
phatdawg -- Same here. Lots of slush and puddles all over the place, and I couldn't help but get my shoes kind of wet on Sunday. Beats being indoors though.
ChiefD -- Looking good. I'm a little unclear on your speedwork though. You ran 8 x 800 at 7:45/mi (that's quite a bit of 800s btw) but hit 6:36/mi during a tempo run? That seems backwards. Usually tempo runs are significantly slower than interval pace. Like 10 mile race pace vs. 5K pace+.
______________________________
As usual, I put on a little weight during the winter, and now's the perfect time to start dropping it. I always give up booze for lent, so there's a bunch of empty calories right there. Last week I also started making a more deliberate effort to eat sane meals (not light meals necessarily; just nothing stupid like inhaling a whole can of Pringles with lunch) and cutting out all between-meal snacks. Technically not all snacks -- I've had an apple here and there when I was hungry -- but no chips or sweets. Great results. I weighed in this morning exactly 5 lbs below where I was last Monday. Of course, the fact that I could drop that much weight in a week indicates how many empty calories I normally consume. One more week should put me where I want to be, and maintenance is always pretty easy.
SFBayDuck
Footballguy
2015 Way Too Cool 50K
This was my third straight year at this race, which serves as the unofficial kickoff of the ultra season on the West Coast. With over 1000 registrants this year, it is also the largest trail 50K in the country.
I ended last year's race report with the words "....of course by Sunday morning I was already thinking about the time I left out there, and thinking about how far below 6:00:00 I can get when I go back again next year....." That was indeed my goal for this year, to get under that 6:00:00 mark. I actually took a figurative page from Maffetone's 1:59 marathon book, and focused mentally on 5:59 and not sub-6:00, a subtle but important mental difference for me. I knew my training was better this winter/spring than last year, and that it was realistic to cut 12+ minutes from my time. I just didn't know how much.
Race day started out fine - coffee, UCAN and chia seed drink, and off to the Cool Fire Station to check in. Once again my daughter and girlfriend were in tow, and they hung out in the pizzeria nearby while I took care of business, both in terms of picking up my bib and hitting the port-a-potty. With that many runners there are two wave starts, and I was in wave 1 and took off down the road at 8:00 AM.
After about a mile-and-a-half of road the course veers off into doubletrack trail, and another mile into that is singletrack for most of the rest of the initial 8-mile loop. I made a concerted effort to start a little further up and move up the field to get in a position that the inevitable conga line would at least be quicker than what I faced the past couple of years. It worked, and I made up quite a bit of time on this loop and finished it about 10 minutes quicker than each of my prior races here. I knew I was pushing just a little, but it was comfortable through this pretty flat section of the course, and I felt good coming back into the start area and heading down in to the American River Canyon.
I hit that 1000' drop pretty well, but not pushing to hard, and then it was 6 miles or rolling, slightly climbing fire road above the river. This is the best place to chat with others on the course, and I would talk until we hit a climb, then pull away from whoever I was next to, rinse, repeat. At mile 17 the course veers back up out of the canyon and climbing begins, with the bulk of the 4,666' elevation gain occurring from that point on. I hiked pretty well up that, and hit the rolling section from miles 20-25 with some legs still left - a part of the course that I had nothing for last year.
Then I hit Goat Hill - a short, steep climb of 20% average grade over .3 miles, with sections that hit over 40% grade. I had been running comfortably hard for 25 miles and over four and half hours, and this was a hands-on-knees struggle. But I got up it, gasping for air, and got a sponge down from Volunteer Mike from Western States lore (you'd have to have read my reports on that to know what I'm talking about) at the top. But as I moved on, I couldn't catch my breath. I could be walking or running on flats, hiking ups, running downs, it didn't matter - my breathing was completely labored. Unfortunately that continued all the way through the final 5 miles or so, but I was able to push on and finish in 5:54:46, good for a more than 16 minute PR.
I collapsed afterward and really struggled to pull it together. Every time I tried to stand up I would get light headed, and my breathing remained labored for a good 10-15 minutes. I found a slight downhill to lie down on, head down, and finally started to feel "normal" again. I think it was a combination of effort, dehydration (it was over 70 degrees by the finish, warm for this time of year), and possible low glycogen, but I'm not sure. I'm re-evaluating my Tailwind drink nutrition strategy, as I think I get sick of it and end up getting neither enough water or calories in during warm efforts.
Obviously I'm excited with the improvement I've seen in this race, basically a minute per mile over a 2-year period. It was also a good experience to be focused on my time from the beginning and almost feel like I was "racing", even if I was just racing against 2013 me. That's not something I have a lot of experience with. And I know I can continue to improve, which is exciting considering I'm 42. It was a good check of my fitness at this point in my 100K training, and gives me a little confidence for the next 2+ months. And, as always, I thank the good people of the 10K thread for the continued inspiration and accountability.
This was my third straight year at this race, which serves as the unofficial kickoff of the ultra season on the West Coast. With over 1000 registrants this year, it is also the largest trail 50K in the country.
I ended last year's race report with the words "....of course by Sunday morning I was already thinking about the time I left out there, and thinking about how far below 6:00:00 I can get when I go back again next year....." That was indeed my goal for this year, to get under that 6:00:00 mark. I actually took a figurative page from Maffetone's 1:59 marathon book, and focused mentally on 5:59 and not sub-6:00, a subtle but important mental difference for me. I knew my training was better this winter/spring than last year, and that it was realistic to cut 12+ minutes from my time. I just didn't know how much.
Race day started out fine - coffee, UCAN and chia seed drink, and off to the Cool Fire Station to check in. Once again my daughter and girlfriend were in tow, and they hung out in the pizzeria nearby while I took care of business, both in terms of picking up my bib and hitting the port-a-potty. With that many runners there are two wave starts, and I was in wave 1 and took off down the road at 8:00 AM.
After about a mile-and-a-half of road the course veers off into doubletrack trail, and another mile into that is singletrack for most of the rest of the initial 8-mile loop. I made a concerted effort to start a little further up and move up the field to get in a position that the inevitable conga line would at least be quicker than what I faced the past couple of years. It worked, and I made up quite a bit of time on this loop and finished it about 10 minutes quicker than each of my prior races here. I knew I was pushing just a little, but it was comfortable through this pretty flat section of the course, and I felt good coming back into the start area and heading down in to the American River Canyon.
I hit that 1000' drop pretty well, but not pushing to hard, and then it was 6 miles or rolling, slightly climbing fire road above the river. This is the best place to chat with others on the course, and I would talk until we hit a climb, then pull away from whoever I was next to, rinse, repeat. At mile 17 the course veers back up out of the canyon and climbing begins, with the bulk of the 4,666' elevation gain occurring from that point on. I hiked pretty well up that, and hit the rolling section from miles 20-25 with some legs still left - a part of the course that I had nothing for last year.
Then I hit Goat Hill - a short, steep climb of 20% average grade over .3 miles, with sections that hit over 40% grade. I had been running comfortably hard for 25 miles and over four and half hours, and this was a hands-on-knees struggle. But I got up it, gasping for air, and got a sponge down from Volunteer Mike from Western States lore (you'd have to have read my reports on that to know what I'm talking about) at the top. But as I moved on, I couldn't catch my breath. I could be walking or running on flats, hiking ups, running downs, it didn't matter - my breathing was completely labored. Unfortunately that continued all the way through the final 5 miles or so, but I was able to push on and finish in 5:54:46, good for a more than 16 minute PR.
I collapsed afterward and really struggled to pull it together. Every time I tried to stand up I would get light headed, and my breathing remained labored for a good 10-15 minutes. I found a slight downhill to lie down on, head down, and finally started to feel "normal" again. I think it was a combination of effort, dehydration (it was over 70 degrees by the finish, warm for this time of year), and possible low glycogen, but I'm not sure. I'm re-evaluating my Tailwind drink nutrition strategy, as I think I get sick of it and end up getting neither enough water or calories in during warm efforts.
Obviously I'm excited with the improvement I've seen in this race, basically a minute per mile over a 2-year period. It was also a good experience to be focused on my time from the beginning and almost feel like I was "racing", even if I was just racing against 2013 me. That's not something I have a lot of experience with. And I know I can continue to improve, which is exciting considering I'm 42. It was a good check of my fitness at this point in my 100K training, and gives me a little confidence for the next 2+ months. And, as always, I thank the good people of the 10K thread for the continued inspiration and accountability.
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Ned
Footballguy
That's exactly what I love about this sport. There's always at least 1 person to race against.
IvanKaramazov
Footballguy
Great job, SFBay. Congrats on the PR and getting by the 6:00 milestone.
I've never run trails, but it seems like 1000 runners for a trail event would be a cluster even with wave starts. I get irritated with some of the congestion in road events with a third as many runners.
I've never run trails, but it seems like 1000 runners for a trail event would be a cluster even with wave starts. I get irritated with some of the congestion in road events with a third as many runners.
pbm107
Footballguy
Great Job Duck, do you have HR data from the race? I was expecting to see more of a drop off in pace on those climbs. You mentioned that you are reevaluating your nutrition strategy and that you got sick of your drink during the race, what are you thinking about doing in the future? Is it possible that it was your body telling you didn't need it at that point?
Where are the pictures?
Where are the pictures?
Ned
Footballguy
tri-man 47
Footballguy
Cold Dead Hands
Footballguy
So if I am running 3 days a week, 3 miles per by Friday, upping .5 per week until 5 or six total... when should I add in a 4th day or even a 5th?
sho nuff
Footballguy
Early first run review of the Polar m400
First off...stupid downpour made this first run a treadmill run. Sorry, Im not hardcore enough to get out there in flooding rains. Maybe if I was actively training for something...but for me...the TM sucked, but worked.
Pros...
-Similar to many new watches...I love the syncing with my phone to transfer the data.
-Also syncs very easily with the computer and the Polar Flow app and website work pretty well for settings and preferences to sync to the watch.
-Easy set up for the watch face and which data fields I wanted. have my 4 fields that I wanted for outside runs...I pair that down to just the time of day, HR and total time when on the TM. No footpod yet...but so far its easy to remember how much I ran on the TM and enter that manually on the site.
-Size is great...more like a normal watch than a GPS and a huge improvement over the 305.
-Same with the HR strap...yeah, I was using the old plasticy one and now I know how great the fabric straps are.
-Getting "lap" informaion is pretty good so far too.
-More pros to come when I get outside for a run or do more set up as far as HR zone alerts.
-Battery life seems great...being at 100% even after 5 miles on the TM...I will take it...will see later how the battery drains with GPS in use.
Cons
-While the strap is fine...I am so used to the velcro "sport" band I had ordered and put on my Garmin. Going to take some getting used to...not as easy on and easy off as that strap. May check if they offer other straps...have not done that yet.
-Buttons on the side vs. lap and pause buttons on the face of the 305. Have to get used to it and be careful not to push a button on the other side of the watch while clicking for a lap or to pause or whatever.
-Not sure on this yet as I was just ready to run and didn't want to fool around too much with it...and not even sure its possible with any watch/HR strap...but it didn't seem to want to allow me to pair the strap with both the watch and phone at the same time. Again...may not be possible...or I may have missed a setting or step in pairing everything right. This is minor as I was just looking to possibly get that audible HR information...was going to test it while on the TM...but no biggie.
So far...Im liking it...and I could even wear this as one of those activity trackers everyone wants. I will wear it around as a regular watch some too.
First off...stupid downpour made this first run a treadmill run. Sorry, Im not hardcore enough to get out there in flooding rains. Maybe if I was actively training for something...but for me...the TM sucked, but worked.
Pros...
-Similar to many new watches...I love the syncing with my phone to transfer the data.
-Also syncs very easily with the computer and the Polar Flow app and website work pretty well for settings and preferences to sync to the watch.
-Easy set up for the watch face and which data fields I wanted. have my 4 fields that I wanted for outside runs...I pair that down to just the time of day, HR and total time when on the TM. No footpod yet...but so far its easy to remember how much I ran on the TM and enter that manually on the site.
-Size is great...more like a normal watch than a GPS and a huge improvement over the 305.
-Same with the HR strap...yeah, I was using the old plasticy one and now I know how great the fabric straps are.
-Getting "lap" informaion is pretty good so far too.
-More pros to come when I get outside for a run or do more set up as far as HR zone alerts.
-Battery life seems great...being at 100% even after 5 miles on the TM...I will take it...will see later how the battery drains with GPS in use.
Cons
-While the strap is fine...I am so used to the velcro "sport" band I had ordered and put on my Garmin. Going to take some getting used to...not as easy on and easy off as that strap. May check if they offer other straps...have not done that yet.
-Buttons on the side vs. lap and pause buttons on the face of the 305. Have to get used to it and be careful not to push a button on the other side of the watch while clicking for a lap or to pause or whatever.
-Not sure on this yet as I was just ready to run and didn't want to fool around too much with it...and not even sure its possible with any watch/HR strap...but it didn't seem to want to allow me to pair the strap with both the watch and phone at the same time. Again...may not be possible...or I may have missed a setting or step in pairing everything right. This is minor as I was just looking to possibly get that audible HR information...was going to test it while on the TM...but no biggie.
So far...Im liking it...and I could even wear this as one of those activity trackers everyone wants. I will wear it around as a regular watch some too.
SFBayDuck
Footballguy
Thanks all, appreciate it.
I've been relying upon mostly liquid nutrition in 50Ks in the form of Tailwind or whatever is on the course, and supplementing occasionally at an aid station with a piece of potato, a gel, coke, etc. When it's cool, that seems to work fine. But when it gets warm my stomach starts to turn a bit and I don't feel like drinking and get sick of it, and then I end up behind on both calories and hydration. I either need to figure out how to just force it down, or change things up a bit. I'll do another 50K between now and my 100K, and may test an approach of one bottle of water and one of sports drink (I usually wear a 2-bottle race vest), and then try and do more gels/blocks/potatoes/etc. I'm thinking I may be more likely to drink the plain water at a higher rate, and then I can get calories in with gels/solids. I've had my metabolic efficiency tested so I know I can get by with around 250 calories an hour of carbs at ultra race intensity (although I was above what is normal for me in this particular race), and I shouldn't be struggling to get that in. Two gels and a 1/2 bottle of Tailwind an hour might be easier to stomach than 2+ bottles of Tailwind an hour.
But here is the FB album from 2013 so you can get a feel for it.
It is a bit of a cluster in that first 8 mile loop, and there are plenty of times throughout the race when you are on singletrack and have to step aside to be passed or wait your opportunity to get by someone. But it's really that initial 8 mile loop where it can be a problem and you can get stuck in a 20-30 person line that is impossible to work your way through. At one point Saturday I was about 15 people back in a line, and the guy behind me was muttering to himself "come on", "we're going too slow", stuff like that. He finally ran off the trail and started to work his way up the line, but you end up expending a lot of energy doing that. I passed him 3-4 miles later and never saw him again.
I didn't wear my HR monitor, as I didn't want to have it as an excuse to slow down. I wish I had because it would be interesting to see what was going on in that last 90 minutes or so.
I've been relying upon mostly liquid nutrition in 50Ks in the form of Tailwind or whatever is on the course, and supplementing occasionally at an aid station with a piece of potato, a gel, coke, etc. When it's cool, that seems to work fine. But when it gets warm my stomach starts to turn a bit and I don't feel like drinking and get sick of it, and then I end up behind on both calories and hydration. I either need to figure out how to just force it down, or change things up a bit. I'll do another 50K between now and my 100K, and may test an approach of one bottle of water and one of sports drink (I usually wear a 2-bottle race vest), and then try and do more gels/blocks/potatoes/etc. I'm thinking I may be more likely to drink the plain water at a higher rate, and then I can get calories in with gels/solids. I've had my metabolic efficiency tested so I know I can get by with around 250 calories an hour of carbs at ultra race intensity (although I was above what is normal for me in this particular race), and I shouldn't be struggling to get that in. Two gels and a 1/2 bottle of Tailwind an hour might be easier to stomach than 2+ bottles of Tailwind an hour.
Exactly right. I had my iPhone in a Ziploc baggie in a shorts pocket, but every time I saw a view I wanted to capture I thought about the 30-45 seconds it would cost me, and how pissed I'd be if I missed my goal by that amount. So I never took it out.I'm guessing the pics took a back seat to racing.
But here is the FB album from 2013 so you can get a feel for it.
Like I said, didn't have the monitor on so I'm not sure. But it didn't fell like it was beating out of my chest or anything, even when I was basically gasping for air. It was really strange, and frustrating.
Hang 10
Footballguy
Has anything like that ever happened to you before? I hate to say it but that sounds eerily similar to the first time I experienced tachycardia. I was completely baffled why I couldn't catch my breath. I didn't make the connection to my heart rate until I posted here and Ned recognized the symptoms.
Hopefully it's nothing but I would definitely keep an eye out any more irregularities.
Hopefully it's nothing but I would definitely keep an eye out any more irregularities.
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FUBAR
Footballguy
SFBayDuck
Footballguy
No, not really. I'll definitely keep an eye out for anything going forward. I think the light headed feeling afterward was just the classic going right from working hard to laying down - blood pressure drops, and combined with some dehydration it just took a few minutes to normalize.Hang 10 said:
I also have had blood work done and have low Red Blood Cell, Hemoglobin, and hematocrit levels - all things related to the body's ability to move oxygen. My primary doc isn't concerned because I'm obviously active, don't show any signs of anemia (fatigue, etc), and the numbers haven't changed over the past 2 years. But it can't be helping me with ultrarunning, particularly when I get up to altitude (this race wasn't). I probably need to find another specialist who "gets" what I do and see if there is anything I can do to improve those, other than moving to 7,000' or sleeping in an altitude tent (which the girlfriend has already vetoed).
Ned
Footballguy
http://www.runnersworld.com/general-interest/michael-wardian-sets-50k-treadmill-record-on-second-attempt-in-30-hours?cid=social41841756&adbid=10152652731921987&adbpl=fb&adbpr=9815486986
I've seen Wardian run a few times here in DE. I had no idea he was this fn crazy.
I've seen Wardian run a few times here in DE. I had no idea he was this fn crazy.
FUBAR
Footballguy
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Cold Dead Hands
Footballguy
Cold Dead Hands said:
tri-man 47
Footballguy
In a simple sense: When it feels right to you ..when you feel good and have the urge to run repeat days. Maybe try it when you get to 4 miles ...add a day with a shorter, but harder, run, then use the next day as an easy recovery run.
tri-man 47
Footballguy
OK ..17 days since I seriously messed up my foot/ankle on a run. I spent a number of days limping around (and not properly RICE'ing it ..stupid). Since it lingered, and didn't feel like a regular running injury, I went to the doctor late last week. She didn't say much but referred me to a podiatrist, who I saw this afternoon. While the trainer at my school thought it was a sprained anterior ligament, which has been much better, I've also had pain behind the base of the fibula ..a posterior ligament? The podiatrist says it's peroneal tendonitis ...the tendons coming down the back of the ankle and curving around the outside of the foot. He didn't suggest any particular limits ...just ice it down good after any effort (stretching or running) and maybe take a pain med to reduce inflammation.
Over the past couple of days, it seems to be getting better. I can feel it when I stretch, but then it recovers well. I walked a couple miles today along with a bit of jogging, and while I could feel this, too, it settled down. Now the trick is to progress from 2 miles of walking to 26 miles of running over the next six weeks! What could go wrong?! This training cycle has been quite the disaster with illnesses and, now, an injury. But the HR monitor will keep me from overextending at Boston, though I'll be wary of a flare-up.
Over the past couple of days, it seems to be getting better. I can feel it when I stretch, but then it recovers well. I walked a couple miles today along with a bit of jogging, and while I could feel this, too, it settled down. Now the trick is to progress from 2 miles of walking to 26 miles of running over the next six weeks! What could go wrong?! This training cycle has been quite the disaster with illnesses and, now, an injury. But the HR monitor will keep me from overextending at Boston, though I'll be wary of a flare-up.
Ned
Footballguy
Are you saying you're running 1mi a day for 3 days or 3 mi a day for 3 days? This makes a big difference...
The general rule of thumb is a 10% increase in weekly mileage. I like doing 3 weeks of increase, then a 4th week of stepping back (the weekly mileage) to get some rest.
Cold Dead Hands
Footballguy
Cold Dead Hands
Footballguy
I really wanted to run yesterday, but knew that this morning was my run day, so I held off.
Ned
Footballguy
Next week, instead of adding 0.5mi to each run, add a 4th 1.5-2mi run and see how you feel. Have you run back to back days yet?
parasaurolophus
Footballguy
That weather yesterday was amazing. Bring on the suck index!!! After last winter I said I would never complain again about the heat. I think I have kept my word. I may have commented on it(like after my orlando august runs) but I dont think I complained about it. This winter just reinforces my feelings. I will take heat over cold any day. I just have to tell myself that the more scorching hot days I see in summer, the warmer the great lakes will get, and the warmer winter will be.
Cold Dead Hands
Footballguy
ChiefD
Footballguy
Yeah, no kidding. 72 here yesterday when I ran at 5:30. Was a dream running in shorts and and short sleeves.
Ned
Footballguy
How long have you been back at it? One thing you can try is to ease into the 4th day by alternating weeks of 4 on/3 on/4 on, etc. Before you know it, 4 days will feel normal. That's how I jumped from 6 days/week to 7 days/week, anyway.
Cold Dead Hands
Footballguy
Sand
Footballguy
Nigel
Footballguy
Spontaneous group run formed today at lunch, four of us getting ready to go out around the same decided to do it together. Shorts and t-shirt weather in Boston! I'd planned to do 6 easy after a tough hill workout yesterday but it turned into more of a tempo run, 5 at 8:03 pace 140 ave HR/159 max. Looked back at data when I ran same loop a couple of times in December/January: 9:21/132/153 & 8:35/137/154. A little more effort but a pretty decent pace improvement.
And within an hour of finishing two of the people, who I'd just met for the first time, each donated $50 to my fundraising effort. Very cool. $5600 raised to date, covering my $5K obligation. Goal is to raise $10K.
And within an hour of finishing two of the people, who I'd just met for the first time, each donated $50 to my fundraising effort. Very cool. $5600 raised to date, covering my $5K obligation. Goal is to raise $10K.
Ned
Footballguy
I'm learning just how heavy stress can weigh on my running. Work has been a complete nightmare to the point I've contemplated just unplugging and walking away on a daily basis. It has really affected my running in a bad way. My motivation is zapped... the only thing keeping me going is just how therapeutic running can be - and my commitment to running Ice Age with gruecd.
It's funny how it is a double edged sword... stress has really decreased my performance, but running has been absolutely critical to my mental health.
It's funny how it is a double edged sword... stress has really decreased my performance, but running has been absolutely critical to my mental health.
