JShare87
Footballguy
74 degrees 98% humidity for my 11 miler this morning. Just knocking down these MAF runs. I will say, unlike @gianmarco, I absolutely feel it after I’m done. I’m working a bit harder than I’d like at that HR.
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Ran a 10k - Official Thread (5 Viewers)
- Thread starter Ned
- Start date
gianmarco
Footballguy
I'm certainly not the expert on this, but your base MAF number is 147. I think you're adding 5 to it to get to 152 but you should only do so if you've been training for 2 years straight without injury and made competition progress. You've got the competition progress for sure but you really didn't get to train much in Nov/Dec nor in Feb/March as a result of the injuries you had.
Maybe consider using 147 for your MAF number instead of 152. It'll make your runs easier and feel easier, especially in this heat, and I think you may see more benefit. That gives you a range of 137-147 to train at.
The other thing which is still REALLY hard for me is understanding you need to keep slowing down as your run goes along. It sucks because you "feel" better and want to go faster but that HR continues to creep and your times are supposed to slow down with each subsequent mile.
I will say I think it's awesome you're doing this around the same time I am. It's fascinating to see how much we might be able to change our times especially considering that your speed is so much faster at your MAF. I hope you keep this up with me for the next couple months to see how it goes.
gianmarco
Footballguy
-OZ-
Footballguy
,98%But what's the humidity?
Good luck!!!
1:08, I'm ok with that. Bike sucked, might be the tires. Might be that I still don't know how to get in my shoes while riding. I'm a ####### and thought I'd try it today.
on the plus side, doing so did get me the 2nd fastest transition time.
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bushdocda
Footballguy
Nice work BMF,98%
1:08, I'm ok with that. Bike sucked, might be the tires. Might be that I still don't know how to get in my shoes while riding. I'm a ####### and thought I'd try it today.
on the plus side, doing so did get me the 2nd fastest transition time.
gruecd
Footballguy
Aborted. Might be hotter in this ####### gym than it is outside. Since I’m not on an actual schedule yet, I’m prob just gonna wait until Monday morning for the long run and hit the Pettit at 5:30am before work. It’s closed this weekend for an Irish ####### Dance Competition...
JShare87
Footballguy
-OZ-
Footballguy
ChiefD
Footballguy
Things I did before 11:00 am this morning:
1. Run 9.37 miles
2. Grabbed 12 year old son outta bed
3. Farmers Market
4. Quik Trip for a big fat icy coca-cola
5. McDonalds for a breakfast burrito
6. Mexican taquerio for 2 dozen fresh tortillas (didn't have time to get the burrito here in case you wankers were wondering)
7. Visited my mom
8. Went to local lake to get info on registering my boat. Forgot there was a trail race there, so after the boat info we drove around the lake with the windows down and shouted encouragement to the runners. (same course where I ran my trail race)
9. Went to Home Depot
10. Went to Wal-Mart to grab 2 cycle oil for my boat gas mixture
11. Went to Lowe's and loaded up 30 bags of mulch
1. Run 9.37 miles
2. Grabbed 12 year old son outta bed
3. Farmers Market
4. Quik Trip for a big fat icy coca-cola
5. McDonalds for a breakfast burrito
6. Mexican taquerio for 2 dozen fresh tortillas (didn't have time to get the burrito here in case you wankers were wondering)
7. Visited my mom
8. Went to local lake to get info on registering my boat. Forgot there was a trail race there, so after the boat info we drove around the lake with the windows down and shouted encouragement to the runners. (same course where I ran my trail race)
9. Went to Home Depot
10. Went to Wal-Mart to grab 2 cycle oil for my boat gas mixture
11. Went to Lowe's and loaded up 30 bags of mulch
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JShare87
Footballguy
Anyone have any recommendations for a seamless compression shirt? I always run shirtless, but my armpits chafe badly. I have tried heavily applying Bodyglide and Petroleum Jelly but it is so hot and humid here, it doesn’t help. My armpits are too the point where they are a constant bother. I was thinking a compression shirt without a seam on the armpit would prevent the rubbing of my skin on skin. Any thoughts? I think I recall @SFBayDucksaying he had issues with armpit chaffing.
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Brony
Footballguy
-OZ-
Footballguy
gianmarco
Footballguy
gianmarco
Footballguy
tri-man 47
Footballguy
I typically do armpit work on Thursday afternoons, if you want to book an appointment.
tri-man 47
Footballguy
Full report later, but ...I couldn't find 3 seconds? 2nd in my AG for this morning's 8K. SI over 150, but I held steady with some waver at the start of the final mile. 37:17 (~7:26/mi).
Juxtatarot
Footballguy
Still trying to figure why someone would have to go to Walmart, Home Depot , and Lowe’s. Some potential consolidation there.
(Also, could have gotten the Coke at McDonald’s.)
(Also, could have gotten the Coke at McDonald’s.)
ChiefD
Footballguy
@Juxtatarot man, lemme tell you a little story man....
Juxt, QT has the best coke, man. You caint be goin to McDonalds for no coke. Not enough ice and not enough coke! And you gotta go to Home Depot first to check them prices and availability man. And they had neither! Depot kneed me right in my nuts!
In yo nuts?
In the family jewels Juxt. So I go to Lowe's, and you should have SEEN the big bags of mulch.
Big big bags?
That's right Juxt. I grabbed those big big fun bags of mulch and took em on home.
Took 'em home?
Thas right Juxt.
So what about wal-mart?
What's this boy talkin' about goin' to wal-mart?
@gruecd - Explain It To Him!
Juxt, I needed some oil for my boat.
Oil for yo' boat?
Oil for ma boat Juxt. Store was right next to Lowe's and the pint is the right size for my gas can.
She got a nice can?
Yes she do Juxt, yes she do!
Zasada
Footballguy
You guys need to come up here for a break from the heat. 9C (48F) and sporadic rain for most of my trail run/hike today. 21C (70F) and sunny tomorrow.
Despite two pre-run poops, there were two trail dookies. Sigh.
Oh and @Juxtatarot is a crazy mofo. 30K+ on a treadmill?! I wouldn't wish that kind of hell on anyone.
Despite two pre-run poops, there were two trail dookies. Sigh.
Oh and @Juxtatarot is a crazy mofo. 30K+ on a treadmill?! I wouldn't wish that kind of hell on anyone.
ChiefD
Footballguy
SFBayDuck
Footballguy
SFBayDuck
Footballguy
That’s pretty much what I do, usually while singing “I wanna be an Airborne Ranger....”Just run with your arms out like an
In reality I just use Body Glide, both on the inside of the upper arm and under my armpit. But it eventually wears off, and I can see how that humidity would make that kind of useless. So just duct tape it. Torso, arms, armpits, all of it. Since you’ll be using so much, @ChiefD can price it out for you at all of your local hardware and big box stores.
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-OZ-
Footballguy
SFBayDuck
Footballguy
Had a looooong week in Cambridge - in a conference room for 9 hours a day, out with colleagues until midnight or so each night. That was capped off with a 23 1/2 hour day on Thursday thanks to a delayed flight out of Logan, finally walking in my door at 3:00 AM. I managed an ok run yesterday, but headed out this morning and knew right away my legs didn’t feel like running. But today had to be long run day, so I adjusted and decided to just chase some vert - I can always power hike even if the legs didn’t feel like giving me much. So pretty much every time I came to an intersection, I took the one that would lead to more uphills. As is logical, I eventually ended up at the top of Mt Tam East Peak, looking out at the huge fog bank obscuring the Pacific. As I headed down I decided to veer off onto a trail I don’t normally take back down, and that ended up being a lot less direct and adding on a few miles. So throughout I ended up linking together trails I’d never linked together before, and what was a planned 3:30-4:00 run ended up at 5:10 for just under 22 miles and just over 4K of climb and descent. Other then running out of water from about 4:00-4:45, it actually turned into a pretty, pretty, pretty good day out there.
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Mighty impressive run for feeling like crap and 4k of ascent. That would have taken me 7:10 on a good day. You are going to crush Wasatch.
SFBayDuck
Footballguy
Thanks dude. And shake off your tough one, those happen. You’ll still make Burning River your #####.
MAC_32
Footballguy
Probably depends if you're a real vegetarian or a fake one, meaning are you eating real food or just processed crap that isn't also meat. Assuming the former the hardest part will be finding the right foods pre workout (green foods --> angry stomach) and ensuring you're getting sufficient protein.
The Iguana
Footballguy
I am up your way-ish... Yesterday I hiked at Olympic National Park. Went up "hurricane ridge" and had some amazing views of the mountains and then a spectacular view north over the water and into British Columbia. Weather was perfect, air was clear as could be. Couldn't ask for anything more.
I have no idea why I live in flat, boring Indiana! It was a nice relaxed hike up about 700 feet or so to the top from where we parked. Absolutely fabulous and I got just a small taste of what you mountain runners see almost daily. I'd probably run about 10,000 miles a year if I had this in my backyard... Well and no job or other responsibilities.
The Seattle are has been awesome but about to head to the airport in a half hour or so... It's been fun...
Zasada
Footballguy
gianmarco
Footballguy
Zasada
Footballguy
tri-man 47
Footballguy
Hemingway Running of the Bulls 8K
37:17 (7:26/mi, per my watch) ..2/11 AG ..33/285 overall
I didn't particularly want to interrupt marathon training for this race, but both myself and the 11-year-old across the street had won our AGs last year, so we needed to defend. (His mom had checked with my wife to ensure I was running.) As the day grew close, I knew this would be in the middle of our dangerous heat wave, but what ya gonna do?
I couldn't properly taper for the race, and in fact, had a rather big week. 17.5 mi, 9 mi, mile swim, 6 mi (in the bad heat) over the four days before the race. Didn't sleep particularly well the night before. Morning routines were fine, though. With the race a little over a mile from my house, used that as warm up/cool down. Extended the warm up to make it two miles, and by the time I got to the race site, I was already drenched. Found the neighbor boy, Matt, and we talked a bit. I gave him some encouragement, including a reminder about a strong exhale later in the race. He perked up on that, saying "yeah, to get rid of the carbon dioxide!" Cute moment. (Ultimately, he did defend his AG title with about an 8:20/mi pace.)
My thought was to watch HR and run around a 7:30/mi pace and see where I was at after 3 miles. As we lined up, I saw a 7:30 pacer (Meg) and thought I might as well run with her and let her manage the pace. Only one other guy was clearly running with Meg and me, but it was his first race, and he faded before the 2 mile mark.
Mile 1: 7:19/mi ..HR 135 Meg and I chatted during the mile after I confirmed we'd come out "hot" on the pacing. As a smaller race with few kids, everyone settled into position quite quickly. The entire route was pancake flat, though it did have a lot of turns.
Mile 2: 7:36/mi ..HR 144 Conversation continued, to some degree, but I could tell I was putting in more effort in the heat. Meg was doing a great job of hitting the marks, though my mile marks and times do not reflect that ...not sure why.
Mile 3: 7:06/mi ..HR 143 Shortly after the two mile mark the route goes down our street, and a lot of the block came out to cheer on young Matt and me. I'd set our sprinkler so it shot out onto the street, and that was well-used by the runners. My 3-mile mark came a fair amount earlier than the official mile clock.
Mile 4: 7:34/mi ..HR 142 (a) I'm hurting, but (b) I'm very aware that despite my struggles to hang with pacer Meg, my HR is staying down in an aerobic zone. Huh? More on this later. Without the pacer, I expect I would have slowed, but I hung on through this mile. Legs are feeling very heavy - a training week and a stifling SI will do that, amirite?
Mile 5: 7:35/mi ..HR 144 As we passed the 4 mile mark, I told the pacer I was going to fall off the pace. I didn't drop off that much (her finishing time was 9 seconds ahead of me), but psychologically, I couldn't force myself to run with her. While I must have dropped some pace early in this mile, I did try to push it home over the last 400-500 yards. But through parts of this mile, I was what I call 'double breathing' ...instead of a strong 2/2 pattern, I had stretches where I needed to breath 1/1/1/1. I rarely have to resort to that (can't even remember the last time I did so). My watch showed 5.02 miles, rather than the 4.9 miles, though we ran the tangents on all the corners.
No other runners were around me at the finish. But when I saw the posted results before the awards presentation, I saw another AGer had beaten me by 3 seconds. #@$#^# I couldn't find 3 seconds? That's one problem with chip timing. He didn't start near me (I'd looked around), and therefore didn't finish near me. Third place was another 4 minutes back. But at least I medal monged. Awards were done right on time, and I jogged home to 'cool down.'
So two things:
1) My wife shot some video as I ran by. OMG, my stride looked terrible. I'll try to get that posted. I look like, um, an old man running with little forward drive of the leg. So is that my stride, now? (Did my stride look stilted at KT82?) Is it just a function of the week's training and/or the heat? Can I hopefully fix that with more intervals and hill work to get a better lift? It's really messing with my mind right now. The upside seems to be if I can address it, a longer, better stride should improve my times.
2) I'm totally confused by the HR. How can I be working so hard, and totally sucking wind in the final mile, while my HR stays low? How did it not climb into the 170s for most of the race? What's wrong with this picture?
37:17 (7:26/mi, per my watch) ..2/11 AG ..33/285 overall
I didn't particularly want to interrupt marathon training for this race, but both myself and the 11-year-old across the street had won our AGs last year, so we needed to defend. (His mom had checked with my wife to ensure I was running.) As the day grew close, I knew this would be in the middle of our dangerous heat wave, but what ya gonna do?
I couldn't properly taper for the race, and in fact, had a rather big week. 17.5 mi, 9 mi, mile swim, 6 mi (in the bad heat) over the four days before the race. Didn't sleep particularly well the night before. Morning routines were fine, though. With the race a little over a mile from my house, used that as warm up/cool down. Extended the warm up to make it two miles, and by the time I got to the race site, I was already drenched. Found the neighbor boy, Matt, and we talked a bit. I gave him some encouragement, including a reminder about a strong exhale later in the race. He perked up on that, saying "yeah, to get rid of the carbon dioxide!" Cute moment. (Ultimately, he did defend his AG title with about an 8:20/mi pace.)
My thought was to watch HR and run around a 7:30/mi pace and see where I was at after 3 miles. As we lined up, I saw a 7:30 pacer (Meg) and thought I might as well run with her and let her manage the pace. Only one other guy was clearly running with Meg and me, but it was his first race, and he faded before the 2 mile mark.
Mile 1: 7:19/mi ..HR 135 Meg and I chatted during the mile after I confirmed we'd come out "hot" on the pacing. As a smaller race with few kids, everyone settled into position quite quickly. The entire route was pancake flat, though it did have a lot of turns.
Mile 2: 7:36/mi ..HR 144 Conversation continued, to some degree, but I could tell I was putting in more effort in the heat. Meg was doing a great job of hitting the marks, though my mile marks and times do not reflect that ...not sure why.
Mile 3: 7:06/mi ..HR 143 Shortly after the two mile mark the route goes down our street, and a lot of the block came out to cheer on young Matt and me. I'd set our sprinkler so it shot out onto the street, and that was well-used by the runners. My 3-mile mark came a fair amount earlier than the official mile clock.
Mile 4: 7:34/mi ..HR 142 (a) I'm hurting, but (b) I'm very aware that despite my struggles to hang with pacer Meg, my HR is staying down in an aerobic zone. Huh? More on this later. Without the pacer, I expect I would have slowed, but I hung on through this mile. Legs are feeling very heavy - a training week and a stifling SI will do that, amirite?
Mile 5: 7:35/mi ..HR 144 As we passed the 4 mile mark, I told the pacer I was going to fall off the pace. I didn't drop off that much (her finishing time was 9 seconds ahead of me), but psychologically, I couldn't force myself to run with her. While I must have dropped some pace early in this mile, I did try to push it home over the last 400-500 yards. But through parts of this mile, I was what I call 'double breathing' ...instead of a strong 2/2 pattern, I had stretches where I needed to breath 1/1/1/1. I rarely have to resort to that (can't even remember the last time I did so). My watch showed 5.02 miles, rather than the 4.9 miles, though we ran the tangents on all the corners.
No other runners were around me at the finish. But when I saw the posted results before the awards presentation, I saw another AGer had beaten me by 3 seconds. #@$#^# I couldn't find 3 seconds? That's one problem with chip timing. He didn't start near me (I'd looked around), and therefore didn't finish near me. Third place was another 4 minutes back. But at least I medal monged. Awards were done right on time, and I jogged home to 'cool down.'
So two things:
1) My wife shot some video as I ran by. OMG, my stride looked terrible. I'll try to get that posted. I look like, um, an old man running with little forward drive of the leg. So is that my stride, now? (Did my stride look stilted at KT82?) Is it just a function of the week's training and/or the heat? Can I hopefully fix that with more intervals and hill work to get a better lift? It's really messing with my mind right now. The upside seems to be if I can address it, a longer, better stride should improve my times.
2) I'm totally confused by the HR. How can I be working so hard, and totally sucking wind in the final mile, while my HR stays low? How did it not climb into the 170s for most of the race? What's wrong with this picture?
JShare87
Footballguy
I am a Vegan and have been for almost 2 years because of something similar to what you’re describing. Before my second marathon (the infamous BMF one), I decided to go full Vegan starting January 1st leading up to the race in early March. I had previous experience with it before. My first experience was something similar to what @MAC_32 was warning you about. I would eat non-nutritional food so it didn’t work out too well.
Going into my 2nd marathon, I knew I had to eat organic, nutritional foods. After the marathon, I planned to go back to eating meat. The results and overall feeling of good health made me stay Vegan. I am now a Vegan for different reasons. I slack off now and eat bad foods like everyone else, they’re just not at the expense of animals. Leading up to my marathon, I will be cutting out all the bad food and focus on organic foods that provide nutritional value.
To answer your 2 questions:
1. You can do anything if you really want to. Just make sure you get your protein, ain’t that right, @gruecd?
2. I think you need to be careful trying to drop pounds. If it is for your health, that’s fine. But if this is prep leading up to a race, you need to watch yourself trying to lose too much weight. One thing I’m learning is that the weight will drop a bit because of the miles and training. I became obsessed with losing weight before my first marathon and I think it led to an overall feeling of being weak and almost sick.
Hope some of this helps. If you have any questions, I’m here to help!
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gianmarco
Footballguy
@tri-man 47
Sounds like the HR monitor may not have been accurate. Only thing I can think of. But still a solid performance on tired legs. Well done, TechMaster.
Sounds like the HR monitor may not have been accurate. Only thing I can think of. But still a solid performance on tired legs. Well done, TechMaster.
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D_House
Footballguy
Looking to get back into shape after a 9 year hiatus from any significant running, or really any consistent exercise up until the past 6 months when I got a gym membership and started doing bike and treadmill in addition to weight training.
This place was an incredible resource and supportive community when I last posted in the now-archived version of this thread in 2010 during training for my first (and only) marathon. Siince then, life (medical school, residency, and two kids) has gotten in the way of things and I haven’t been taking care of my health like I should. I’m a good 10-15 lbs heavier than when I ran that marathon and as part of a weight loss plan have decided to start training for a 5K on October 26th.
I’m not too badly out of shape as I can do 3 miles on the treadmill at around 10:30 pace but I haven’t hit the road in maybe 3 years. I’ll start road running next weekend (still suffering with the high humidity in the NE).
So I guess my first question is if anyone has experience with a good 5K training plan for more intermediate runners (IE not a couch to 5K plan). I never used a training plan for 5Ks in the past but I followed the Hal Higdon plan for the marathon and having a plan just worked for me.
This place was an incredible resource and supportive community when I last posted in the now-archived version of this thread in 2010 during training for my first (and only) marathon. Siince then, life (medical school, residency, and two kids) has gotten in the way of things and I haven’t been taking care of my health like I should. I’m a good 10-15 lbs heavier than when I ran that marathon and as part of a weight loss plan have decided to start training for a 5K on October 26th.
I’m not too badly out of shape as I can do 3 miles on the treadmill at around 10:30 pace but I haven’t hit the road in maybe 3 years. I’ll start road running next weekend (still suffering with the high humidity in the NE).
So I guess my first question is if anyone has experience with a good 5K training plan for more intermediate runners (IE not a couch to 5K plan). I never used a training plan for 5Ks in the past but I followed the Hal Higdon plan for the marathon and having a plan just worked for me.
Juxtatarot
Footballguy
tri-man 47
Footballguy
Yes, welcome back! The hiatus is understandable, as is a 5K focus, given the balancing act of work and young family. Not that the pressure for longer distances won't creep in ...
Juxt provided a good link, so that should work. Get in some longer runs; and add in some intervals (400m would be great for 5K training) and tempo runs. If you're doing those things with some regularity, then I'd say you can be fluid with the rest. Get your miles in when you can.
We'll be racing partners on that 26th/27th weekend, so hopefully we both have a strong training cycle between now and then!
