Ran a 10k - Official Thread (10 Viewers)

[Nigel]

I had an appointment with my cardiac doc yesterday. First off he was floored by how well I did in the marathon. He knew I was running it but assumed it was a "run to see if I could finish" deal. He brought another doc and a med student in to have me tell them all about it, asked me loads of questions, etc. Was feeling pretty good about myself.

Then we talked about the possibility of an ablation. Bottom line is he thinks I'm a great candidate to have a sussesdful one (75-80% first try) and he's very supportive but it's entirely up to me. It would likely be a 6 hour procedure and there are some serious risks but chances of something going horribly wrong are slim. Most likely worst case is that I'd need to get it done a second time. Upside is getting off of sotalol (beta blocker) and increasing my hearts ability to keep up with what I'm demanding of it when I run. I'd also have more energy in general, as the meds are known to sap it and make you lethargic. I remember this being the case when I first started taking it but I think I've grown used to it. I'd also most likely be able to get off the blood thinners (xarelto) which would be great as well. Would be nice to not bleed all day when I nick myself shaving.

Lots to think about. I'm in a pretty damn good place now doing what I'm doing and don't want to screw that up, but I'm only 45 with a lot of living yet to do. Why not try to make things better? think I'm going to go for it sometime in the next 12 months.

 

[parasaurolophus]

2015 Ice Age Trail 50K

Somewhere at this point we were stuck behind a woman who finally yelled back to us to pass her on the left and muttered something about all the talking we were doing. I guess we were too chatty for her and she finally had enough.

Why does this surprise me not at all? Great report! I really got a feel for the race. Congrats again to you both!

I had the exact opposite experience. I ran the half marathon at the same event Grue and Ned were at. My friend and I had been talking NBA for about 30 minutes when all of a sudden this woman pulls alongside us and asks what we think the future holds for the sacramento kings. Said she had been listening to our conversation for the last few miles and has been enjoying it. So we ran with this woman for probably two more miles and talked NBA with her. Definitely makes the time fly by.

Don't really have a race report. Suffering through some minor injuries so I had no expectations other than to come out unscathed. Friend and I took last place in our age group, 10:55 pace, but thoroughly enjoyed the race. As Ned mentioned, the aid stations at this race are great. Stuffed my face at a couple of them just because I could. Enjoyed chatting with the volunteers at them and cheering along the 50 mile runners as they came through since the course is shared part of the way.

 

[FUBAR]

A little different, but I received some great advice about 30 seconds before a trail race last summer. There is no shame in walking the uphills. Thought had never crossed my mind before, but it being my first over the river and through the woods race longer than 5 miles (ever) I gave it a shot. It was the first time I ever negative split.

Yep

duck can say a lot more about it but I walked the uphills on my 50k, periodically in my ironman, and through the aid stations in my 70.3s. I'm not winning anything but this keeps me upright.

 

[NREC34]

I think I've got plantar fasciitis in both feet. What's the best thing to do, stop running for awhile?

You do need to back off ..it's hard to run through that. Take time to rest it, but do some stretching too. You could do the old trick of rolling the bottom of the foot on a tennis ball. Also, stretch the calf by standing on the edge of a stair and raising up and dipping down, and stretch the toes in front with a towel or elastic band. When I fought this some years back, it helped to sit on the edge of the bed in the morning and take a few minutes to loosen things up ...rotate the foot up and down, and in and out, and also spell out the alphabet with your toes (as a way to move the foot in numerous directions). If you do a good stretching session, you could then immerse it in ice cold water and/or take Motrin/Advil to reduce inflammation. Gotta be patient, though. This could linger for many weeks - unfortunately. As a way to keep working the legs, you could do both standing squats (while flat footed so as not to cause more problems) and leg lifts.

Were you scheduled for, or planning any, races?

--

Northern Voice, great to hear of your progress!

Thank you tri-man 47 for taking the time to give this advice. I will try it along with some stretching stuff I also saw on YouTube. I couldn't resist running yesterday evening. I started out hobbling along really slow for about a mile and then it loosened up and I could run fairly normally for a couple of more miles before I quit. I thought maybe everything was good but then I woke up this morning barely able to walk out of bed.

I've never ran a race in my life. Just try to beat what I've done before or maybe occasionally try to keep up with or stay ahead of someone else running at the park. Been thinking about trying my local marathon to see what I can do. That occurs every November.

 

[Hang 10]

I had an appointment with my cardiac doc yesterday. First off he was floored by how well I did in the marathon. He knew I was running it but assumed it was a "run to see if I could finish" deal. He brought another doc and a med student in to have me tell them all about it, asked me loads of questions, etc. Was feeling pretty good about myself.

Then we talked about the possibility of an ablation. Bottom line is he thinks I'm a great candidate to have a sussesdful one (75-80% first try) and he's very supportive but it's entirely up to me. It would likely be a 6 hour procedure and there are some serious risks but chances of something going horribly wrong are slim. Most likely worst case is that I'd need to get it done a second time. Upside is getting off of sotalol (beta blocker) and increasing my hearts ability to keep up with what I'm demanding of it when I run. I'd also have more energy in general, as the meds are known to sap it and make you lethargic. I remember this being the case when I first started taking it but I think I've grown used to it. I'd also most likely be able to get off the blood thinners (xarelto) which would be great as well. Would be nice to not bleed all day when I nick myself shaving.

Lots to think about. I'm in a pretty damn good place now doing what I'm doing and don't want to screw that up, but I'm only 45 with a lot of living yet to do. Why not try to make things better? think I'm going to go for it sometime in the next 12 months.

The only thing I regretted about my ablation was not getting it done sooner.

 

[Ned]

But this got me thinking. Im tentatively planning a marathon for mid November. I ran 150 miles last month. At this point I've got no idea what plan to use. Any thoughts on getting me to Boston.

TIA

Try running 200 miles this month and see how you body responds. If that works out for you try to run at least 200 a month for the rest of the summer, the more you can run the better. Run the last 12 weeks of the Pfitz 70 18 week plan. On race day aim for 2 minutes better than your BQ time, with your speed you have a chance if you can handle the miles.

80% of runs at or under 150ish bpm?

During base building I run all my miles below 145 (my max of 195), but I think your max is higher so 150 would be fine. When I was first started running 200 mile months it was a big jump for me and I was sort of on the verge of injury. If I would have added quality to the mix it probably would have put me over the edge and injured. I don't know what your mileage history is and what you can handle. I know that after three marathon training cycles I can handle a lot more than I could three years ago.

I started the year off with a 225 mile month but come February my heart started going nuts. Overall my body handled the mileage fine though. I feel strong enough to increase the miles now. I guess I can always play the speed work by ear.

I agree with pbm (of course). I'll add a few random thoughts:

1. You're 27 weeks away - gobs of time, which is huge! Use that to your advantage - I'd work my way up to roughly 50mpw until mid-July when you can start a full 18 week cycle. The idea being you want to get your body used to a bit more work, but keeping it low enough that you're not going to burn out before the real training even starts. I think this pre-gaming it is a big boost (I did it last year). Work in a couple of rest weeks where you taper back to 35-40 to keep your body fresh.
2. As you're working through the 18 week cycle, I'd try to get up to peaking at ~70mpw for a few weeks in late Sept. Scale it back a smidge in October, maintaining 60-65mpw.
3. Try to get a tune-up HM or 15K sometime in October.
4. I generally only do 4-5 tempo runs in a marathon cycle and roughly the same number of MP runs (in lieu of the weekly long run). Midweek 12-15 milers are crucial, IMO. I don't think VO2max workouts are really all that critical and took risky on tired legs.
5. General rule is 3 weeks of tapering, but you know your body. Don't be afraid to tweak that in either direction. My body needs the heavier mileage to keep sharp - I really like 2 week tapers now.

 

[Cold Dead Hands]

How in the hell do you guys talk during a 50K race? Good lord.

 

[Hang 10]

But this got me thinking. Im tentatively planning a marathon for mid November. I ran 150 miles last month. At this point I've got no idea what plan to use. Any thoughts on getting me to Boston.

TIA

Try running 200 miles this month and see how you body responds. If that works out for you try to run at least 200 a month for the rest of the summer, the more you can run the better. Run the last 12 weeks of the Pfitz 70 18 week plan. On race day aim for 2 minutes better than your BQ time, with your speed you have a chance if you can handle the miles.

80% of runs at or under 150ish bpm?

During base building I run all my miles below 145 (my max of 195), but I think your max is higher so 150 would be fine. When I was first started running 200 mile months it was a big jump for me and I was sort of on the verge of injury. If I would have added quality to the mix it probably would have put me over the edge and injured. I don't know what your mileage history is and what you can handle. I know that after three marathon training cycles I can handle a lot more than I could three years ago.

I started the year off with a 225 mile month but come February my heart started going nuts. Overall my body handled the mileage fine though. I feel strong enough to increase the miles now. I guess I can always play the speed work by ear.

I agree with pbm (of course). I'll add a few random thoughts:

1. You're 27 weeks away - gobs of time, which is huge! Use that to your advantage - I'd work my way up to roughly 50mpw until mid-July when you can start a full 18 week cycle. The idea being you want to get your body used to a bit more work, but keeping it low enough that you're not going to burn out before the real training even starts. I think this pre-gaming it is a big boost (I did it last year). Work in a couple of rest weeks where you taper back to 35-40 to keep your body fresh.
2. As you're working through the 18 week cycle, I'd try to get up to peaking at ~70mpw for a few weeks in late Sept. Scale it back a smidge in October, maintaining 60-65mpw.
3. Try to get a tune-up HM or 15K sometime in October.
4. I generally only do 4-5 tempo runs in a marathon cycle and roughly the same number of MP runs (in lieu of the weekly long run). Midweek 12-15 milers are crucial, IMO. I don't think VO2max workouts are really all that critical and took risky on tired legs.
5. General rule is 3 weeks of tapering, but you know your body. Don't be afraid to tweak that in either direction. My body needs the heavier mileage to keep sharp - I really like 2 week tapers now.

Good stuff. Yeah, I think I need to ease back into mileage a bit. I ran 37 miles last week, so It shouldn't take long to get up to 50ish. But I hear you about burning out before the training even starts. I was thinking about getting back up to marathon mileage so soon and it was starting to stress me out how I'd fit it all in with a summer schedule.

 

[Hang 10]

How in the hell do you guys talk during a 50K race? Good lord.

Well, for one, you have plenty of time. Two, distractions are good when you're running 31 miles. And C, what the hell else are you going to do?

 

[Brony]

If anyone is a fan of Asics Gel Cumulus, the 16's are on Amazon Gold Box Deal of the Day for $73

 

[Ned]

2015 Ice Age Trail 50K

Somewhere at this point we were stuck behind a woman who finally yelled back to us to pass her on the left and muttered something about all the talking we were doing. I guess we were too chatty for her and she finally had enough.

Why does this surprise me not at all? Great report! I really got a feel for the race. Congrats again to you both!

I had the exact opposite experience. I ran the half marathon at the same event Grue and Ned were at. My friend and I had been talking NBA for about 30 minutes when all of a sudden this woman pulls alongside us and asks what we think the future holds for the sacramento kings. Said she had been listening to our conversation for the last few miles and has been enjoying it. So we ran with this woman for probably two more miles and talked NBA with her. Definitely makes the time fly by.

Don't really have a race report. Suffering through some minor injuries so I had no expectations other than to come out unscathed. Friend and I took last place in our age group, 10:55 pace, but thoroughly enjoyed the race. As Ned mentioned, the aid stations at this race are great. Stuffed my face at a couple of them just because I could. Enjoyed chatting with the volunteers at them and cheering along the 50 mile runners as they came through since the course is shared part of the way.

Dude, I'm sorry. I totally forgot you were going to be there - I would've been on the lookout for you! Sorry to hear you're working through some injury bugs.

 

[Ned]

If anyone is a fan of Asics Gel Cumulus, the 16's are on Amazon Gold Box Deal of the Day for $73

Oh hell yes - time to back up the truck. Thanks for the heads up!

 

[Northern Voice]

Inspiring reading these reports. I'm finally at the point that I can run 5K without having to do 10 mins run, 1 min walk. Up to 7-8K distance overall. Losing weight helps, it sucked feeling my boobs jiggle when I started out, that doesn't happen anymore.

Had a 72 year old man that religiously followed this beat me in a half marathon last year. Absolutely nothing wrong with walking. Followed this strategy for much of my marathon PR. I had to walk twice because I thought my heart was going to pound out of my chest during my second fastest 5k time(just broke this PR a few weeks ago).Would you rather run a time where you didn't walk or would you rather run a time that is 30 seconds faster and walked?

Yeah, my wife did 10+1 when she ran her first half marathon last year and Im sure I'll do the same if I get to that point. Being able to run 5k without stopping was just a nice personal validation of my improved cardio/endurance abilities.

Another question - right now in addition to running a couple times a week, I've been doing some circuit training (to lose some fat, not to get huge), as I get into running longer distances, will I need to back off on the leg parts of this? Are hill runs meant to have the same effect of building leg strength?

 

[Juxtatarot]

I know this image shaped my training approach during my first marathon (I think Sand first posted it here).

It seems pretty intuitive for the longer races but this is hard to wrap my head around for half marathons and shorter ones.

Assuming I'm reading that last chart correctly, it looks like if you or I were training for a 15K (about a 60 minute race), he'd have us run about 75% of our miles at tempo paces or faster! Even a 2 hour race is only about 50% easy miles. This seems amazingly aggressive.

 

[Ned]

I know this image shaped my training approach during my first marathon (I think Sand first posted it here).

It seems pretty intuitive for the longer racers but this is hard to wrap my head around for half marathons and shorter ones.

Assuming I'm reading that last chart correctly, it looks like if you or I were training for a 15K (about a 60 minute race), he'd have us run about 75% of our miles at tempo paces or faster! Even a 2 hour race is only about 50% easy miles. This seems amazingly aggressive.

I think you're misreading it because the charts aren't to scale (top of OP says "EDIT: Graphics are not drawn to scale. In reality, the blue zone would be about 5 times larger").

The quote at the top of the last image says: "Notice for a 60 minute race, you want to do mostly aerobic training (slow running), with a lot of threshold training, some VO2max training, and very little speed training."

Makes sense to me. If I was only focusing on the 15K, I'd certainly want to focus more time on tempos/VO2max while still doing the bulk of my work in the aerobic area. I'd probably do 1 of them a week instead of 1 every few weeks.

 

[Juxtatarot]

Thanks, Ned. Yes, I incorrectly thought that last one was to scale. (Which seemed crazy!)

 

[FUBAR]

How in the hell do you guys talk during a 50K race? Good lord.

Well, for one, you have plenty of time. Two, distractions are good when you're running 31 miles. And C, what the hell else are you going to do?

And you're not going so fast that you're out of breath. Talking during a 5K is harder.

 

[Hang 10]

How in the hell do you guys talk during a 50K race? Good lord.

Well, for one, you have plenty of time. Two, distractions are good when you're running 31 miles. And C, what the hell else are you going to do?

And you're not going so fast that you're out of breath. Talking during a 5K is harder.

Only single syllable cuss words during a 5k.

 

[tri-man 47]

Another question - right now in addition to running a couple times a week, I've been doing some circuit training (to lose some fat, not to get huge), as I get into running longer distances, will I need to back off on the leg parts of this? Are hill runs meant to have the same effect of building leg strength?

I'd say you can, and should, back off on the leg parts. Longer runs will do the trick, and hills will definitely help. You might focus more on keeping the legs stretched and loose rather than focusing on actively building muscle. Notice here in the thread how a lot of this problems are with feet and ankles? Better to work on those. One neat exercise I like: Stand on one foot in a Superman pose. While holding that, you'll feel the foot and ankle working hard to maintain the balance.

--

Hey, Ned: You're a high energy, competitive runner and, as we've learned here, something of a chatterbox in a long race (talking to yourself and your running mate). How do you balance that with the extreme calm needed for your archery? It's an interesting contrast.

 

[MAC_32]

How in the hell do you guys talk during a 50K race? Good lord.

Well, for one, you have plenty of time. Two, distractions are good when you're running 31 miles. And C, what the hell else are you going to do?

And you're not going so fast that you're out of breath. Talking during a 5K is harder.

Only single syllable cuss words during a 5k.

...but not in front of several family's when you make the final turn and don't see the number you want to see on the clock.

Oops.

 

[Ned]

Hey, Ned: You're a high energy, competitive runner and, as we've learned here, something of a chatterbox in a long race (talking to yourself and your running mate). How do you balance that with the extreme calm needed for your archery? It's an interesting contrast.

It's actually the single biggest hurdle in archery for me. I try to run 6-8mi before a big shoot to burn off some of that energy. For as good as that amped up energy is for running, its catastrophic for archery. I haven't figured out a way to balance both. Because of this, I'm dipping my toe into a new game (3D archery) that only requires you to execute 1 good shot instead of 3-5 in a row. I'm finding its easier to focus when I only have that 1 shot to execute (per round) instead of 3-5, but there's a big element I'm still learning - its all unknown yardage.

 

[Sand]

I know this image shaped my training approach during my first marathon (I think Sand first posted it here).

Ned ...a great link for the front page.

It is - there is a huge amount of wisdom condensed into that graph.

Yep

the comments at the bottom should be required reading for anyone in this thread, especially the aspiring tri-guys.

The key is actually following this. I have a very hard time following this structure (and I'm sure others do, as well). Yesterday was the first time I have ever done a recovery ride. Even then I pounded my way back up the hill to the house (105'/mile for a recovery ride...).

 

[beer 30]

A little different, but I received some great advice about 30 seconds before a trail race last summer. There is no shame in walking the uphills. Thought had never crossed my mind before, but it being my first over the river and through the woods race longer than 5 miles (ever) I gave it a shot. It was the first time I ever negative split.

Yepduck can say a lot more about it but I walked the uphills on my 50k, periodically in my ironman, and through the aid stations in my 70.3s. I'm not winning anything but this keeps me upright.

Not trying to steal his thunder but Duck's hills are probably a little different than the ones we all typically see. #BADASS

 

[MAC_32]

A little different, but I received some great advice about 30 seconds before a trail race last summer. There is no shame in walking the uphills. Thought had never crossed my mind before, but it being my first over the river and through the woods race longer than 5 miles (ever) I gave it a shot. It was the first time I ever negative split.

Yepduck can say a lot more about it but I walked the uphills on my 50k, periodically in my ironman, and through the aid stations in my 70.3s. I'm not winning anything but this keeps me upright.

Not trying to steal his thunder but Duck's hills are probably a little different than the ones we all typically see. #BADASS

Many of mine are borderline cliff's, but I don't think there is one in the area more than 250 feet.

That's like a bump in the road for that madman.

 

[tri-man 47]

Not trying to steal his thunder but Duck's hills are probably a little different than the ones we all typically see. #BADASS

I absolutely love that pic ...all the nice people sitting in their fancy homes, watching their big-screen TVs from a comfy sofa and sipping an iced tea, while up above, a warrior is physically and mentally battling beyond his breaking point in an impossibly tough, ultra run. #howisyourlifedefined

 

[Sand]

A little different, but I received some great advice about 30 seconds before a trail race last summer. There is no shame in walking the uphills. Thought had never crossed my mind before, but it being my first over the river and through the woods race longer than 5 miles (ever) I gave it a shot. It was the first time I ever negative split.

Yepduck can say a lot more about it but I walked the uphills on my 50k, periodically in my ironman, and through the aid stations in my 70.3s. I'm not winning anything but this keeps me upright.

Not trying to steal his thunder but Duck's hills are probably a little different than the ones we all typically see. #BADASS

Looks like scree that you'd see downstream from a glacier or icepack on a big mountain.

 

[El Floppo]

Another question - right now in addition to running a couple times a week, I've been doing some circuit training (to lose some fat, not to get huge), as I get into running longer distances, will I need to back off on the leg parts of this? Are hill runs meant to have the same effect of building leg strength?

I'd say you can, and should, back off on the leg parts. Longer runs will do the trick, and hills will definitely help. You might focus more on keeping the legs stretched and loose rather than focusing on actively building muscle. Notice here in the thread how a lot of this problems are with feet and ankles? Better to work on those. One neat exercise I like: Stand on one foot in a Superman pose. While holding that, you'll feel the foot and ankle working hard to maintain the balance.

--

Hey, Ned: You're a high energy, competitive runner and, as we've learned here, something of a chatterbox in a long race (talking to yourself and your running mate). How do you balance that with the extreme calm needed for your archery? It's an interesting contrast.

:lunges:

 

[beer 30]

Not trying to steal his thunder but Duck's hills are probably a little different than the ones we all typically see. #BADASS

I absolutely love that pic ...all the nice people sitting in their fancy homes, watching their big-screen TVs from a comfy sofa and sipping an iced tea, while up above, a warrior is physically and mentally battling beyond his breaking point in an impossibly tough, ultra run. #howisyourlifedefined

Any of you that are FB friends of his should check out all of them. It epitomizes "gettin after it".

Duck, where was this at on the course? Judging from the sun & shadows somewhere around midday? On your way up to aid station #2?

 

[Hang 10]

Well, it's a hot one today. Ran 7 on my lunch break and it was battle to keep my heart rate in check with a suck index of almost 160! (159) ​

Averaged 9:21 @ 152 BPM

 

[ChiefD]

Back in the saddle. Went to my sons season ending pizza party for his soccer team, so decided to run home. Also decided to run like I used to - before I read about HR and aerobic zones and all that other jazz. Just ran based on how I felt.

5.01 miles. 8:55 pace. 158HR.

Felt effing awesome.

 

[Sand]

Back in the saddle. Went to my sons season ending pizza party for his soccer team, so decided to run home. Also decided to run like I used to - before I read about HR and aerobic zones and all that other jazz. Just ran based on how I felt.

5.01 miles. 8:55 pace. 158HR.

Felt effing awesome.

On my end, in my quest to toughen up my legs, I have managed to put in 150 miles and 10k feet of climbing in the last three days with today's ride. Even though the ride didn't feel great, there are some nice PRs in there. Tomorrow is off (game 7 - go Rangers!!). Thursday is on and it looks like Sunday may be an epic day. We'll see how it shakes out.

 

[FUBAR]

Pool and massage day!

hour in the pool followed by a 90 minute massage which is much needed. I need to roll more.

 

[Hang 10]

Back in the saddle. Went to my sons season ending pizza party for his soccer team, so decided to run home. Also decided to run like I used to - before I read about HR and aerobic zones and all that other jazz. Just ran based on how I felt.

5.01 miles. 8:55 pace. 158HR.

Felt effing awesome.

That's great. When is the next 5K in your town?

 

[Hang 10]

April 6th - 3.29 mile run 10:26 Pace 145 BPM average

May 6th - 3.29 mile run 9:26 Pace 145 BPM average

May 13th - 3:28 mile run 9:04 Pace 145 BPM average

 

[FUBAR]

April 6th - 3.29 mile run 10:26 Pace 145 BPM average

May 6th - 3.29 mile run 9:26 Pace 145 BPM average

May 13th - 3:28 mile run 9:04 Pace 145 BPM average

So you went short today?

 

[Hang 10]

April 6th - 3.29 mile run 10:26 Pace 145 BPM average

May 6th - 3.29 mile run 9:26 Pace 145 BPM average

May 13th - 3:28 mile run 9:04 Pace 145 BPM average

So you went short today?

Most mornings I go run an easy 3-3.5 mile run get the blood flowing before work. Later in the day, I either go for a real run or do some cross training.

 

[FUBAR]

April 6th - 3.29 mile run 10:26 Pace 145 BPM average

May 6th - 3.29 mile run 9:26 Pace 145 BPM average

May 13th - 3:28 mile run 9:04 Pace 145 BPM average

So you went short today?

Most mornings I go run an easy 3-3.5 mile run get the blood flowing before work. Later in the day, I either go for a real run or do some cross training.

Bad joke / teasing. I was referring to the 3.28 instead of 3.29.

 

[Hang 10]

April 6th - 3.29 mile run 10:26 Pace 145 BPM average

May 6th - 3.29 mile run 9:26 Pace 145 BPM average

May 13th - 3:28 mile run 9:04 Pace 145 BPM average

So you went short today?

Most mornings I go run an easy 3-3.5 mile run get the blood flowing before work. Later in the day, I either go for a real run or do some cross training.

Bad joke / teasing. I was referring to the 3.28 instead of 3.29.

 

[Ned]

April 6th - 3.29 mile run 10:26 Pace 145 BPM average

May 6th - 3.29 mile run 9:26 Pace 145 BPM average

May 13th - 3:28 mile run 9:04 Pace 145 BPM average

So you went short today?

Most mornings I go run an easy 3-3.5 mile run get the blood flowing before work. Later in the day, I either go for a real run or do some cross training.

Bad joke / teasing. I was referring to the 3.28 instead of 3.29.

Excited to see you figuring this out! I can't wait to see this pay off on all of your race distances...

 

[Hang 10]

April 6th - 3.29 mile run 10:26 Pace 145 BPM average

May 6th - 3.29 mile run 9:26 Pace 145 BPM average

May 13th - 3:28 mile run 9:04 Pace 145 BPM average

So you went short today?

Most mornings I go run an easy 3-3.5 mile run get the blood flowing before work. Later in the day, I either go for a real run or do some cross training.

Bad joke / teasing. I was referring to the 3.28 instead of 3.29.

Excited to see you figuring this out! I can't wait to see this pay off on all of your race distances...

I was trying to think about where I need to be aerobically for a good shot at Boston. Guessing that if I can stay in the mid 140's and run an average of <8:30 I should be pretty close.

 

[Ned]

April 6th - 3.29 mile run 10:26 Pace 145 BPM average

May 6th - 3.29 mile run 9:26 Pace 145 BPM average

May 13th - 3:28 mile run 9:04 Pace 145 BPM average

So you went short today?

Most mornings I go run an easy 3-3.5 mile run get the blood flowing before work. Later in the day, I either go for a real run or do some cross training.

Bad joke / teasing. I was referring to the 3.28 instead of 3.29.

Excited to see you figuring this out! I can't wait to see this pay off on all of your race distances...

I was trying to think about where I need to be aerobically for a good shot at Boston. Guessing that if I can stay in the mid 140's and run an average of <8:30 I should be pretty close.

I'm a firm believer in just letting the paces come to you through training (I hate training at a specific goal pace). Keep rollin' with what you're doing; once you start doing more long tempos and MP specific runs, you'll know exactly where you stand for race paces.

During my marathon cycle last year, my long run pacing/HR peaked in the 7:55/143-145 range. My max is 196 - so about 73% of mHR.

 

[Hang 10]

April 6th - 3.29 mile run 10:26 Pace 145 BPM average

May 6th - 3.29 mile run 9:26 Pace 145 BPM average

May 13th - 3:28 mile run 9:04 Pace 145 BPM average

So you went short today?

Most mornings I go run an easy 3-3.5 mile run get the blood flowing before work. Later in the day, I either go for a real run or do some cross training.

Bad joke / teasing. I was referring to the 3.28 instead of 3.29.

Excited to see you figuring this out! I can't wait to see this pay off on all of your race distances...

I was trying to think about where I need to be aerobically for a good shot at Boston. Guessing that if I can stay in the mid 140's and run an average of <8:30 I should be pretty close.

I'm a firm believer in just letting the paces come to you through training (I hate training at a specific goal pace). Keep rollin' with what you're doing; once you start doing more long tempos and MP specific runs, you'll know exactly where you stand for race paces.

During my marathon cycle last year, my long run pacing/HR peaked in the 7:55/143-145 range. My max is 196 - so about 73% of mHR.

What was your average heart rate for marathon pace?

 

[Ned]

MP training runs were always 163-165ish ~ 84% mHR. I've never been able to race a marathon at that HR, though. I was at 171 for the majority of my BQ last year. I still haven't been able to pace this stupid race correctly. I think 168 is probably my sweet spot on race day.

LT @ 173-175avg, but I'll let it hit 178 ~ 85-90% mHR. If I ever break 178, I'll back it off.

 

[Hang 10]

MP training runs were always 163-165ish ~ 84% mHR. I've never been able to race a marathon at that HR, though. I was at 171 for the majority of my BQ last year. I still haven't been able to pace this stupid race correctly. I think 168 is probably my sweet spot on race day.

LT @ 173-175avg, but I'll let it hit 178 ~ 85-90% mHR. If I ever break 178, I'll back it off.

Yeah, I was thinking that I could probably sustain mid 170's for 3 hours or so. Would be nice to see #'s in the 160's but I'd probably just run faster if I did though.

 

[The Commish]

Really struggling to stay focused the last week or so. My legs constantly feel tired. I feel like I'm going through the motions at this point <_<

 

[ChiefD]

Really struggling to stay focused the last week or so. My legs constantly feel tired. I feel like I'm going through the motions at this point <_<

Welcome to running.

edit to add: and keep going. You'll get through it.

 

[Hang 10]

Really struggling to stay focused the last week or so. My legs constantly feel tired. I feel like I'm going through the motions at this point <_<

As long as it's forward motion, you're good.

 

[ChiefD]

Back in the saddle. Went to my sons season ending pizza party for his soccer team, so decided to run home. Also decided to run like I used to - before I read about HR and aerobic zones and all that other jazz. Just ran based on how I felt.

5.01 miles. 8:55 pace. 158HR.

Felt effing awesome.

That's great. When is the next 5K in your town?

It's definitely 5k season. Can't do one this weekend - son's soccer tournament.

There is actually one on Memorial Day that caught my eye. It's called the Amy Thompson Run for Brain Injury. She was a girl who was tragically shot in 1986 in the head, and lived a few more years before passing away. Her friends started this run 28 years ago to honor her and raise money for brain injury research.

Anyway, I was looking into some races, and on their home page this year's honoree is a guy I know. He is a friend of a friend, and I've played cards and had lunch with him a handful of times. A few years ago he was hit by a car that ran a red light in downtown KC and suffered a horrific head injury. He wasn't supposed to survive, much less be able to function at all. Fast forward two years, and he has made a miraculous recovery. He still is facing a long road, but he is doing great considering where he was.

So this one looks like a go for me, and to run it in his honor.

 

[Hang 10]

Back in the saddle. Went to my sons season ending pizza party for his soccer team, so decided to run home. Also decided to run like I used to - before I read about HR and aerobic zones and all that other jazz. Just ran based on how I felt.

5.01 miles. 8:55 pace. 158HR.

Felt effing awesome.

That's great. When is the next 5K in your town?

It's definitely 5k season. Can't do one this weekend - son's soccer tournament.

There is actually one on Memorial Day that caught my eye. It's called the Amy Thompson Run for Brain Injury. She was a girl who was tragically shot in 1986 in the head, and lived a few more years before passing away. Her friends started this run 28 years ago to honor her and raise money for brain injury research.

Anyway, I was looking into some races, and on their home page this year's honoree is a guy I know. He is a friend of a friend, and I've played cards and had lunch with him a handful of times. A few years ago he was hit by a car that ran a red light in downtown KC and suffered a horrific head injury. He wasn't supposed to survive, much less be able to function at all. Fast forward two years, and he has made a miraculous recovery. He still is facing a long road, but he is doing great considering where he was.

So this one looks like a go for me, and to run it in his honor.

Sounds good.

 

[MAC_32]

It's been 61 days since I raced and 30 more days before my next one.

I'm getting antsy.