Ran a 10k - Official Thread (14 Viewers)

[MAC_32]

Honestly I don't hate training in hot weather. I prefer it to winter. Get a nice tan. Wardrobe decisions are simple. Racing in it sucks though.

My only problem is I sweat so much that I inevitably kill my ear buds at some point every summer.

I have yet to kill my Yurbuds and I sweat a bunch.

i sweat with the best of them and I second this.

Any specific one? Fathers Day is Sunday and I'm difficult to shop for, SOS asy my wife. I definitely need hooks though.

 

[Sand]

Honestly I don't hate training in hot weather. I prefer it to winter. Get a nice tan. Wardrobe decisions are simple. Racing in it sucks though.

My only problem is I sweat so much that I inevitably kill my ear buds at some point every summer.

I have yet to kill my Yurbuds and I sweat a bunch.

i sweat with the best of them and I second this.

Any specific one? Fathers Day is Sunday and I'm difficult to shop for, SOS asy my wife. I definitely need hooks though.

Don't get the ones with plastic coated wires. Get the ones with cloth covered wires. Massive difference in tangling. Other than that the cheapest ones - it's really the shaped buds that keep water out and keep them in while running.

 

[parasaurolophus]

Honestly I don't hate training in hot weather. I prefer it to winter. Get a nice tan. Wardrobe decisions are simple. Racing in it sucks though.

My only problem is I sweat so much that I inevitably kill my ear buds at some point every summer.

I have yet to kill my Yurbuds and I sweat a bunch.

i sweat with the best of them and I second this.

Any specific one? Fathers Day is Sunday and I'm difficult to shop for, SOS asy my wife. I definitely need hooks though.

I have the cloth covered and rubber ones. The cloth ones do feel better, but the cloth ripped after about a year. But basically as long as it is the yurbuds brand they will stay in great and moisture doesn't affect them. I even washed the rubber ones once accidentally and they still work perfect.

 

[Juxtatarot]

Duck, running the kinda elevation you do, it would be madness to try in same zone constantly. I can't even imagine how frustrating it would be to try.

Maybe I'm just saying this because I sorta bailed on the HR training recently but I now see the heart rate monitor is just another measuring tool. It should not be the ONLY tool. If a run feels easy, it probably is. You don't need to constantly check your watch to figure out if that's true. I also don't like the idea of altering runs to run progressively slower as your heart rate creeps up. This is especially true of the tempo to hard efforts. I think you're doing yourself a disservice by training to slow down the harder it gets.

Lately I've just been running by feel and pace. It's too damn hot to try to stay in a crazy low zone. I'm okay creeping into the grey zone if it means maintaining my pace. Anyway, don't some experts say that you can run all the way up to 85% of your max and still get the aerobic benefit?

So, I'm trolling a little bit by posting this but he makes some good points: http://runnersconnect.net/coach-corner/why-i-dont-recommend-training-by-heart-rate/

 

[Hang 10]

Duck, running the kinda elevation you do, it would be madness to try in same zone constantly. I can't even imagine how frustrating it would be to try.

Maybe I'm just saying this because I sorta bailed on the HR training recently but I now see the heart rate monitor is just another measuring tool. It should not be the ONLY tool. If a run feels easy, it probably is. You don't need to constantly check your watch to figure out if that's true. I also don't like the idea of altering runs to run progressively slower as your heart rate creeps up. This is especially true of the tempo to hard efforts. I think you're doing yourself a disservice by training to slow down the harder it gets.

Lately I've just been running by feel and pace. It's too damn hot to try to stay in a crazy low zone. I'm okay creeping into the grey zone if it means maintaining my pace. Anyway, don't some experts say that you can run all the way up to 85% of your max and still get the aerobic benefit?

So, I'm trolling a little bit by posting this but he makes some good points: http://runnersconnect.net/coach-corner/why-i-dont-recommend-training-by-heart-rate/

I've actually read that before. I tend to agree with him...especially with point #1.

 

[Hang 10]

Okay, so my 5K tomorrow will be starting at 9AM. That's definitely a later start than I'd prefer this time of the year. Suck index should be mid-150's by then. So anyway, I was trying to think about races I've preformed well in considering hot conditions to give me some hope for a good result.

One that stands out is the rocknroll half marathon 2013 in VB. SI was 153 and I still came within .9 seconds of my half PR with a 1:34:21. Another was earlier that year when I ran 19:38 5K when the SI was 155.

Anyone else have a race where you overcame crap conditions and still did well? Here's a great website to look up details of past weather: http://www.wunderground.com/history/

 

[SFBayDuck]

So, I'm trolling a little bit by posting this but he makes some good points: http://runnersconnect.net/coach-corner/why-i-dont-recommend-training-by-heart-rate/

I've actually read that before. I tend to agree with him...especially with point #1.

The counterargument to this (playing devil's advocate) is that to the body stress is stress. Work, lack of sleep, heat, caffeine, illness, and training are all stressors, and HR is the most readily available biofeedback to measure this. Piling training stress on top of the rest can lead to "overtraining" even though the training in and of itself may be appropriate. So the thinking would be that if your HR is running higher at your normal perceived effort than usual, due to one or more of those other factors, then you should slow down. I think that can be a problem with strictly pace-based training, where it's all about hitting those splits all other factors be damned.

Now that viewpoint is really coming at it from a more health/holistic perspective, like Maffetone espouses. Most would agree that his focus really isn't performance-based, even though there are world class athletes following them.

Even the author of that article indicates that HR can be a useful tool, just that we shouldn't rely solely on it. I think it's most useful for the many runners who just don't know how to run easy and run everything too hard. They are doing themselves a disservice by undertraining their aerobic system and setting themselves up for higher rates of injury and burnout. (I don't have this problem).

 

[Hang 10]

So, I'm trolling a little bit by posting this but he makes some good points: http://runnersconnect.net/coach-corner/why-i-dont-recommend-training-by-heart-rate/

I've actually read that before. I tend to agree with him...especially with point #1.

The counterargument to this (playing devil's advocate) is that to the body stress is stress. Work, lack of sleep, heat, caffeine, illness, and training are all stressors, and HR is the most readily available biofeedback to measure this. Piling training stress on top of the rest can lead to "overtraining" even though the training in and of itself may be appropriate. So the thinking would be that if your HR is running higher at your normal perceived effort than usual, due to one or more of those other factors, then you should slow down. I think that can be a problem with strictly pace-based training, where it's all about hitting those splits all other factors be damned.

Now that viewpoint is really coming at it from a more health/holistic perspective, like Maffetone espouses. Most would agree that his focus really isn't performance-based, even though there are world class athletes following them.

Even the author of that article indicates that HR can be a useful tool, just that we shouldn't rely solely on it. I think it's most useful for the many runners who just don't know how to run easy and run everything too hard. They are doing themselves a disservice by undertraining their aerobic system and setting themselves up for higher rates of injury and burnout. (I don't have this problem).

You're right, as I said before, it is a useful tool. I've worn mine for about 3 months straight now. It's gotten me to back off when I shouldn't be pushing so hard more than few times. But then again, I didn't really need a monitor to tell me I was overexerting myself, just more common sense.

What I like my monitor best for is a fitness tracker. It's been cool to see improvement.

 

[Ned]

So, I'm trolling a little bit by posting this but he makes some good points: http://runnersconnect.net/coach-corner/why-i-dont-recommend-training-by-heart-rate/

I've actually read that before. I tend to agree with him...especially with point #1.

The counterargument to this (playing devil's advocate) is that to the body stress is stress. Work, lack of sleep, heat, caffeine, illness, and training are all stressors, and HR is the most readily available biofeedback to measure this. Piling training stress on top of the rest can lead to "overtraining" even though the training in and of itself may be appropriate. So the thinking would be that if your HR is running higher at your normal perceived effort than usual, due to one or more of those other factors, then you should slow down. I think that can be a problem with strictly pace-based training, where it's all about hitting those splits all other factors be damned.

Now that viewpoint is really coming at it from a more health/holistic perspective, like Maffetone espouses. Most would agree that his focus really isn't performance-based, even though there are world class athletes following them.

Even the author of that article indicates that HR can be a useful tool, just that we shouldn't rely solely on it. I think it's most useful for the many runners who just don't know how to run easy and run everything too hard. They are doing themselves a disservice by undertraining their aerobic system and setting themselves up for higher rates of injury and burnout. (I don't have this problem).

You're right, as I said before, it is a useful tool. I've worn mine for about 3 months straight now. It's gotten me to back off when I shouldn't be pushing so hard more than few times. But then again, I didn't really need a monitor to tell me I was overexerting myself, just more common sense.

What I like my monitor best for is a fitness tracker. It's been cool to see improvement.

If the data isn't worth much for training, how can you hang your hat on it being a fitness tracker?

 

[Hang 10]

So, I'm trolling a little bit by posting this but he makes some good points: http://runnersconnect.net/coach-corner/why-i-dont-recommend-training-by-heart-rate/

I've actually read that before. I tend to agree with him...especially with point #1.

The counterargument to this (playing devil's advocate) is that to the body stress is stress. Work, lack of sleep, heat, caffeine, illness, and training are all stressors, and HR is the most readily available biofeedback to measure this. Piling training stress on top of the rest can lead to "overtraining" even though the training in and of itself may be appropriate. So the thinking would be that if your HR is running higher at your normal perceived effort than usual, due to one or more of those other factors, then you should slow down. I think that can be a problem with strictly pace-based training, where it's all about hitting those splits all other factors be damned.

Now that viewpoint is really coming at it from a more health/holistic perspective, like Maffetone espouses. Most would agree that his focus really isn't performance-based, even though there are world class athletes following them.

Even the author of that article indicates that HR can be a useful tool, just that we shouldn't rely solely on it. I think it's most useful for the many runners who just don't know how to run easy and run everything too hard. They are doing themselves a disservice by undertraining their aerobic system and setting themselves up for higher rates of injury and burnout. (I don't have this problem).

You're right, as I said before, it is a useful tool. I've worn mine for about 3 months straight now. It's gotten me to back off when I shouldn't be pushing so hard more than few times. But then again, I didn't really need a monitor to tell me I was overexerting myself, just more common sense.

What I like my monitor best for is a fitness tracker. It's been cool to see improvement.

If the data isn't worth much for training, how can you hang your hat on it being a fitness tracker?

Never said it wasn't worth much. Just that it shouldn't be the sole determining factor of speed and effort. I'm definitely mindful of my heart rate and it does keep me from over working. But with that being said, I'm not going to lose mind over 5-10 bpms every run anymore.

 

[Sand]

Duck, running the kinda elevation you do, it would be madness to try in same zone constantly. I can't even imagine how frustrating it would be to try.

Maybe I'm just saying this because I sorta bailed on the HR training recently but I now see the heart rate monitor is just another measuring tool. It should not be the ONLY tool. If a run feels easy, it probably is. You don't need to constantly check your watch to figure out if that's true. I also don't like the idea of altering runs to run progressively slower as your heart rate creeps up. This is especially true of the tempo to hard efforts. I think you're doing yourself a disservice by training to slow down the harder it gets.

Lately I've just been running by feel and pace. It's too damn hot to try to stay in a crazy low zone. I'm okay creeping into the grey zone if it means maintaining my pace. Anyway, don't some experts say that you can run all the way up to 85% of your max and still get the aerobic benefit?

So, I'm trolling a little bit by posting this but he makes some good points: http://runnersconnect.net/coach-corner/why-i-dont-recommend-training-by-heart-rate/

I've actually read that before. I tend to agree with him...especially with point #1.

Power meters for running are being developed now. Soon we will be able to dispense with the vagaries of HR just like with bike training.

 

[MAC_32]

#### waiting for Monday, I'm posting this run now. It wasn't 12 miles, but it was a great 10 on the trails this morning.

8:51

9:48 - very hilly, about 150' incline when all was said and done, but it was continuous up's and down's

8:58 - reached highest point of route here, it's still up and down throughout but the net is steadily back down

8:32

9:19 - stopped for water

9:36 - very muddy

8:31 - euphoric state of bliss mode, engage

8:36

8:41

6:58 - YAHTZEE

Total - 1:27:52

I got to that final mile feeling like I could maintain that pace for another few miles, but it was muggy, I didn't tape/lube my nips beforehand, and I could feel irritation settling in so I audibled and went for it to see what I had left.

 

[AAABatteries]

Honestly I don't hate training in hot weather. I prefer it to winter. Get a nice tan. Wardrobe decisions are simple. Racing in it sucks though.

My only problem is I sweat so much that I inevitably kill my ear buds at some point every summer.

I have yet to kill my Yurbuds and I sweat a bunch.

i sweat with the best of them and I second this.

Any specific one? Fathers Day is Sunday and I'm difficult to shop for, SOS asy my wife. I definitely need hooks though.

My Link

Got these on clearance and love them - more than I ever pay for headphones/armband but it was worth it - I think I paid $95. Absolutely love the ear buds - they don't budge and I can sweat profusely with no issues. My one minor complaint is they are just a tad shorter than I'd like. It helps with them not getting tangled but I have to either put the armband on awkwardly or leave the earbuds out until it's on my arm. Other than that it's fantastic - would definitely for that much out again if I had to.

 

[SFBayDuck]

A trail running blogger/vlogger/podcaster/personality named The Ginger Runner ran the same Quicksilver 100K race I did last month, and he puts together some pretty sweet race videos. He finally released his video from that race, and it gives a really good feel for the run. As he had the same sub-16 hour Western States qualifying time goal I did while finishing about an hour ahead of me, this captures pretty well my experience out there.

Quicksilver 100K

 

[FUBAR]

Duck, running the kinda elevation you do, it would be madness to try in same zone constantly. I can't even imagine how frustrating it would be to try.

Maybe I'm just saying this because I sorta bailed on the HR training recently but I now see the heart rate monitor is just another measuring tool. It should not be the ONLY tool. If a run feels easy, it probably is. You don't need to constantly check your watch to figure out if that's true. I also don't like the idea of altering runs to run progressively slower as your heart rate creeps up. This is especially true of the tempo to hard efforts. I think you're doing yourself a disservice by training to slow down the harder it gets.

Lately I've just been running by feel and pace. It's too damn hot to try to stay in a crazy low zone. I'm okay creeping into the grey zone if it means maintaining my pace. Anyway, don't some experts say that you can run all the way up to 85% of your max and still get the aerobic benefit?

So, I'm trolling a little bit by posting this but he makes some good points: http://runnersconnect.net/coach-corner/why-i-dont-recommend-training-by-heart-rate/

I've actually read that before. I tend to agree with him...especially with point #1.

Power meters for running are being developed now. Soon we will be able to dispense with the vagaries of HR just like with bike training.

Maybe I'm wrong but it seems to me the PM doesn't really show the effort your body is putting in. The pm doesn't know if you're sucking through on a 150SI day or taking it easy on a pleasant day. For some that's the point, but I'm more concerned with the stress internally.

Although there's probably an advantage to seeing both and being able to decide which you're focused on for a training block.

 

[Hang 10]

Summer Slam 5K

As I said yesterday, it was going to be hot and terrible today and it was. Starting race temp was 84 w/ 71 dew point = pure misery. I probably ran too far and hard for my warmup. Ran almost 3 miles and averaged 7:45. I was just sweating my #### off from the get go.

Look around at the start of the race and see a few familiar faces but don't notice a whole lot of competition. I do see one guy that's run sub 19 several times this year. I'm thinking of pacing off him for a bit. I knew the first mile was going to tell me what I had today. Start off relatively fast but about 800 meters in I'm 6th. I still have my sub 18 minute guy in my sights and he's not really gaining any ground on me. In fact, I catch him about 400 meters later. Pass a couple people along the way. Just past mile 1 we both pass 2nd place.

Mile 1 - 6:07 (185 BPM)

We chat a bit and we both act like we are dying...I'm not lying though. Almost to mile 2 and he's not lying either...I take 2nd place from him and don't look back.

Mile 2 - 6:17 (194 BPM)

Okay, now I'm hurting real good but I get the sense that he's still close behind me so I dare not look...don't want to show weakness. I just power forward through the suck...and boy does it suck now. I feel like hell but I'm not about to give away silver.

Mile 3 - 6:11 (198 BPM)

.15(course was bit long) - 49 seconds or 5:36 pace (200BPM) actually hit 202BPM!

Official finish time was 19:22 but I had 19:12 at 5K unofficially. 2nd overall out of 388 and 1st place age group out of 43. Didn't stick around for the awards but I think I won a $50 gift card to some running store. Not too shabby.

That was both fun and miserable at the same time. Feeling like I had pretty good shot at sub 19 had the conditions not been so terrible. Definitely another encouraging result.

 

[Sand]

65 mile ride today. Started the day at 150SI at 6:30 and ended at 165. Drank 80 oz of fluids and still lost 5 lbs. Great ride, though.

My tracking says I'm currently in my best shape ever.

 

[Juxtatarot]

Congrats on 2nd place and the AG win, Hang 10! Great job under the conditions. Your HR tells the story of a fantastic effort!

 

[Hang 10]

Congrats on 2nd place and the AG win, Hang 10! Great job under the conditions. Your HR tells the story of a fantastic effort!

Hey, you know that I had to represent for #teamgarmin. :fistbump:

 

[Brony]

Way to fight through the pain Hang. Sounds so easy when I read the race report, but I'm sure that had to have sucked. Congrats!

 

[worrierking]

Fantastic, Hang! God I hate heat. Congrats.

My PT told me to take today (Saturday) off from my exercises and try a run Sunday. I was jazzed.

This morning I stepped on a toothpick that was lodged in a rug and it went in my foot about an inch!

Looks like a couple more days off. It's sore and swollen. Cripes.

Oh, well, what's another few days after 3+ months.

The PT also recommended compression socks or sleeves. Anybody use them? Do they help?

 

[Sand]

Fantastic, Hang! God I hate heat. Congrats.

My PT told me to take today (Saturday) off from my exercises and try a run Sunday. I was jazzed.

This morning I stepped on a toothpick that was lodged in a rug and it went in my foot about an inch!

Looks like a couple more days off. It's sore and swollen. Cripes.

Oh, well, what's another few days after 3+ months.

Good thing it came out!

 

[SFBayDuck]

Congrats on 2nd place and the AG win, Hang 10! Great job under the conditions. Your HR tells the story of a fantastic effort!

That's just ridiculous, I can't even fathom pushing that hard. Congrats on a great effort and result, Hang 10!

 

[Juxtatarot]

Fantastic, Hang! God I hate heat. Congrats.

My PT told me to take today (Saturday) off from my exercises and try a run Sunday. I was jazzed.

This morning I stepped on a toothpick that was lodged in a rug and it went in my foot about an inch!

Looks like a couple more days off. It's sore and swollen. Cripes.

Oh, well, what's another few days after 3+ months.

The PT also recommended compression socks or sleeves. Anybody use them? Do they help?

I think Tri-man wears compression socks 24/7. I have 2 pairs of compression calf sleeves but I'm uncertain if they help me. I rarely wear them. Maybe the XS size is too big.

 

[tri-man 47]

Great race, Hang 10!!! Great ride, Sand!!!

Worrierking, yes, I wear compression socks for all runs (not quite 24/7). They're flat out awesome.

 

[slackjawedyokel]

As much as if love to keep running, my knees,feet, and hips don't lie... It's rough on my body and switching to cycling and field cardio has been a wondrous improvement for me. I found that limiting runs to once every 7 to 10 days preserves my body.

 

[ClownCausedChaos2]

Congrats on the success Hang! That's awesome news!

From the "I'm-Not-a-Robot" file comes the following report:

Mixed emotions from my 5K this morning. This was the inaugural race for this charity, and it was a bit of a mess. The most disappointing part was the fact that the course turned out to only be 2.9 miles. I finished in 24:11 and could have easily topped my personal best of 26:36 for 3.1 miles. I can't bring myself to consider it a personal best, but it does give me a good feeling for some of the other 5Ks that I have this summer. I'm sure I'll set a new PB.

I finished 18th of 52 overall and 4 of 11 in the 30-39 age group. The three who finished ahead of me were all 30 (I'm 36). Hey, I'm taking every small victory that I can.

 

[FUBAR]

Great race, Hang 10!!! Great ride, Sand!!!

Worrierking, yes, I wear compression socks for all runs (not quite 24/7). They're flat out awesome.

I have a couple pairs but don't wear them often. Just can't imagine putting on more clothes in this heat.

 

[FUBAR]

Fantastic, Hang! God I hate heat. Congrats.

My PT told me to take today (Saturday) off from my exercises and try a run Sunday. I was jazzed.

This morning I stepped on a toothpick that was lodged in a rug and it went in my foot about an inch!

Looks like a couple more days off. It's sore and swollen. Cripes.

Oh, well, what's another few days after 3+ months.

The PT also recommended compression socks or sleeves. Anybody use them? Do they help?

I think Tri-man wears compression socks 24/7. I have 2 pairs of compression calf sleeves but I'm uncertain if they help me. I rarely wear them. Maybe the XS size is too big.

These might work https://www.ncmedical.com/item_1100.html

 

[Ned]

Good work Hang10 & CCC! You'll both be setting PRs soon enough. Don't sweat it.

SteveC took 20th OA at Grandma's HM today in a pedestrian 1:06:07 (5:02 pace).

 

[Hang 10]

Good work Hang10 & CCC! You'll both be setting PRs soon enough. Don't sweat it.

SteveC took 20th OA at Grandma's HM today in a pedestrian 1:06:07 (5:02 pace).

Its nuts that Steve just keeps getting faster.

 

[FUBAR]

Good work Hang10 & CCC! You'll both be setting PRs soon enough. Don't sweat it.

SteveC took 20th OA at Grandma's HM today in a pedestrian 1:06:07 (5:02 pace).

couldn't even break 5, jeesh.

 

[ChiefD]

Week 2 of marathon training in the books:

Friday: Rowed about 1 mile around a lake with wife and 3 kids. Seven year old caught 32" northern. About 8 pounds. Then swam .1 of a mile and jumped on water trampoline for about 30 minutes. I then grilled the pike on the Weber. It was delicious.

Saturday: 2 mile hike with family through the woods. Then a .1 mile swim. 30 minutes jumping on a water trampoline.

Sunday: 1.5 mile canoe ride with 9 year old. His first canoe ride, so I did most of the paddling. Then wandered up and down a stream for awhile. He took his first dump in the woods. I was proud.

Monday: Ran 5 miles with my brother, half on concrete to get to a nature trail. Now I know why you guys like running trails. Just awesome. Heart rate was around 140, pace was 10:30 ish. Sat around, did some fishing, drank some beer, and played washers.

Tuesday: Took 4 year old daughter fishing. Deep fried a bunch of bass for our large family. Went fishing and caught a 35" northern. Drank some more beer and sat by a bonfire.

Wednesday: Fished with my 7 year old. Sat around, and then watched the kids as the wife went fishing with the other women. Drank some beer around the bonfire.

Thursday: Went out fishing with my brothers. Had another great meal. Played with the kids.

Friday: Fished with my 7 year old again. If you haven't figured it out by now, he's our fisherman. He caught a nice 3.5lb bass. He and I won the big fish and big bass awards for the week at our camp. Played guitar with my two brothers and a family friend. Drank some beer. Sat by a fire.

Saturday: Drove home.

Vacation time is family time, not go running everyday time. It was fantastic. Mind and body are re-energized. Time to strap it on and go. Just in time for the 90 degree temps.

Saw lots of great accomplishments in here. Way too many to go back and remember. Nice work everyone!

 

[tri-man 47]

Vacation time is family time, not go running everyday time. It was fantastic. Mind and body are re-energized. Time to strap it on and go.

That's great!

 

[BassNBrew]

Congrats on 2nd place and the AG win, Hang 10! Great job under the conditions. Your HR tells the story of a fantastic effort!

 

[BassNBrew]

Summer Slam 5K

As I said yesterday, it was going to be hot and terrible today and it was. Starting race temp was 84 w/ 71 dew point = pure misery. I probably ran too far and hard for my warmup. Ran almost 3 miles and averaged 7:45. I was just sweating my #### off from the get go.

Look around at the start of the race and see a few familiar faces but don't notice a whole lot of competition. I do see one guy that's run sub 19 several times this year. I'm thinking of pacing off him for a bit. I knew the first mile was going to tell me what I had today. Start off relatively fast but about 800 meters in I'm 6th. I still have my sub 18 minute guy in my sights and he's not really gaining any ground on me. In fact, I catch him about 400 meters later. Pass a couple people along the way. Just past mile 1 we both pass 2nd place.

Mile 1 - 6:07 (185 BPM)

We chat a bit and we both act like we are dying...I'm not lying though. Almost to mile 2 and he's not lying either...I take 2nd place from him and don't look back.

Mile 2 - 6:17 (194 BPM)

Okay, now I'm hurting real good but I get the sense that he's still close behind me so I dare not look...don't want to show weakness. I just power forward through the suck...and boy does it suck now. I feel like hell but I'm not about to give away silver.

Mile 3 - 6:11 (198 BPM)

.15(course was bit long) - 49 seconds or 5:36 pace (200BPM) actually hit 202BPM!

Official finish time was 19:22 but I had 19:12 at 5K unofficially. 2nd overall out of 388 and 1st place age group out of 43. Didn't stick around for the awards but I think I won a $50 gift card to some running store. Not too shabby.

That was both fun and miserable at the same time. Feeling like I had pretty good shot at sub 19 had the conditions not been so terrible. Definitely another encouraging result.

Maybe I'm cheap, but why did you leave a $50 bill behind?

 

[Brony]

Sounds like great week chief!

 

[BassNBrew]

65 mile ride today. Started the day at 150SI at 6:30 and ended at 165. Drank 80 oz of fluids and still lost 5 lbs. Great ride, though.

My tracking says I'm currently in my best shape ever.

Nice job Sand.

 

[Hang 10]

Summer Slam 5K

As I said yesterday, it was going to be hot and terrible today and it was. Starting race temp was 84 w/ 71 dew point = pure misery. I probably ran too far and hard for my warmup. Ran almost 3 miles and averaged 7:45. I was just sweating my #### off from the get go.

Look around at the start of the race and see a few familiar faces but don't notice a whole lot of competition. I do see one guy that's run sub 19 several times this year. I'm thinking of pacing off him for a bit. I knew the first mile was going to tell me what I had today. Start off relatively fast but about 800 meters in I'm 6th. I still have my sub 18 minute guy in my sights and he's not really gaining any ground on me. In fact, I catch him about 400 meters later. Pass a couple people along the way. Just past mile 1 we both pass 2nd place.

Mile 1 - 6:07 (185 BPM)

We chat a bit and we both act like we are dying...I'm not lying though. Almost to mile 2 and he's not lying either...I take 2nd place from him and don't look back.

Mile 2 - 6:17 (194 BPM)

Okay, now I'm hurting real good but I get the sense that he's still close behind me so I dare not look...don't want to show weakness. I just power forward through the suck...and boy does it suck now. I feel like hell but I'm not about to give away silver.

Mile 3 - 6:11 (198 BPM)

.15(course was bit long) - 49 seconds or 5:36 pace (200BPM) actually hit 202BPM!

Official finish time was 19:22 but I had 19:12 at 5K unofficially. 2nd overall out of 388 and 1st place age group out of 43. Didn't stick around for the awards but I think I won a $50 gift card to some running store. Not too shabby.

That was both fun and miserable at the same time. Feeling like I had pretty good shot at sub 19 had the conditions not been so terrible. Definitely another encouraging result.

Maybe I'm cheap, but why did you leave a $50 bill behind?

Oh, I definitely made sure that I could get it later.

 

[Nigel]

Great race Hang, HRs say you worked your ### off

 

[Nigel]

I got 10 in yesterday, 8:54 pace 126 ave HR on a pretty hilly (847 ft) route. I don't watch HR at all during runs and I stll haven't figured out what my zones are. I'm trending lower when I compare similar runs though so I think the aerobic base is improving.

 

[Juxtatarot]

53.79 miles for me this week. That's 3 weeks in a row over 50 although next week my mileage will be way down so I can be well rested for my 5 mile race on Sunday. One trivial thing to mention about this week is all my runs were morning runs. I have normally been an evening runner on work days but the early sunrises coupled with looking at the forecast and noticing how much cooler 6 a.m. will be compared to 6 p.m. has gotten me out of bed. I wonder if this will stick.

Monday: off

Tuesday: 7.57/8:00/125

Wednesday: I woke up 1/2 hour earlier so I could get in double digits in miles. It was a beautifully cool morning and I was feeling good at mile 3 so I decided to get in some marathon pace miles. 10.46 with 7 at MP. However, for fear of running slower I ran a bit too fast: 6:42/146, 6:46/148, 6:38/153, 6:38/156, 6:44/153, 6:36/155, 6:42/153. Those miles didn't feel too bad but there's no way I could keep that up for 26.2!

Thursday: 5.19/8:00/125

Friday: 7.32/7:22/144 Included 12 somewhat short strides.

Saturday: 18.14/7:39/129 I'm pleased about the HR but it felt a little harder than the HR should indicate.

Sunday: 5.11/7:44/131

 

[Juxtatarot]

By the way, happy Father's Day to you guys!

 

[BassNBrew]

53.79 miles for me this week. That's 3 weeks in a row over 50 although next week my mileage will be way down so I can be well rested for my 5 mile race on Sunday. One trivial thing to mention about this week is all my runs were morning runs. I have normally been an evening runner on work days but the early sunrises coupled with looking at the forecast and noticing how much cooler 6 a.m. will be compared to 6 p.m. has gotten me out of bed. I wonder if this will stick.

Monday: off

Tuesday: 7.57/8:00/125

Wednesday: I woke up 1/2 hour earlier so I could get in double digits in miles. It was a beautifully cool morning and I was feeling good at mile 3 so I decided to get in some marathon pace miles. 10.46 with 7 at MP. However, for fear of running slower I ran a bit too fast: 6:42/146, 6:46/148, 6:38/153, 6:38/156, 6:44/153, 6:36/155, 6:42/153. Those miles didn't feel too bad but there's no way I could keep that up for 26.2!

Thursday: 5.19/8:00/125

Friday: 7.32/7:22/144 Included 12 somewhat short strides.

Saturday: 18.14/7:39/129 I'm pleased about the HR but it felt a little harder than the HR should indicate.

Sunday: 5.11/7:44/131

Nice week Jux.

 

[pbm107]

Great racing this weekend guys.

Hang 10, I think you set HR max record for this thread. Good to see that in a week you raced a 5k you came close to running 50 miles for the week.

ClownCausedChaos2, that sucks the course was short, you likely would have run sub 26. Impressive that you are capable of running that much faster than your PR this time of year.

Great job SteveC, I when I initially saw the result I was like everyone else impressed and made the connection that I can't even run a mile that fast. I was curious if this was a PR and based on Athlinks this is a 1:37 PR. It is amazing that you are able to have that significant of a PR at your level.

Sand, happy to hear that you are in top shape, do you have any races scheduled? I didn't see any on the calendar.

Looks like there is a lot of good training going on in here. I ran another uneventful 60 mile week, trying to base up before marathon training formally starts 7/20.

 

[SteveC702]

Thanks guys! My apologies as even though I have been lurking for the past few weeks, I didn't post so I somehow got logged out of FBG on my phone and I didn't remember the password (and couldn't reset it until I got home earlier today).

The race is in fact a PR by 1:37 from the same race last year. It's a solid break through and I am extremely happy with it, but to be fair I felt like I was in sub-67 shape last fall and just didn't get the right race, then I felt like I was in sub-66:30 shape in January/February but got sick, so it didn't come as a complete shock to me. I am very happy everything came together and the storm held off though.

Also, I may have to re-think about the application of 5-5-5 approach to me. I have never been in a race where I felt like I was about to go over the edge so early and hung on for so long. I kept on telling myself I was going to back off after I caught the next guy/pack and before I knew it I was duking it out with some guy with 2 miles to go and had an outside shot at going sub-66 until I died with a mile to go. Time to rest up a bit and then go after the grand prize in the fall.

 

[BassNBrew]

57'40" 5k for me as part of a 1h14m 4.16 mile run http://www.movescount.com/moves/move66096769

Next day on the track I managed a 33'19" 5k.

5 mile trail run yesterday at 15'25" pace

Long road back.

 

[Ned]

Thanks guys! My apologies as even though I have been lurking for the past few weeks, I didn't post so I somehow got logged out of FBG on my phone and I didn't remember the password (and couldn't reset it until I got home earlier today).

The race is in fact a PR by 1:37 from the same race last year. It's a solid break through and I am extremely happy with it, but to be fair I felt like I was in sub-67 shape last fall and just didn't get the right race, then I felt like I was in sub-66:30 shape in January/February but got sick, so it didn't come as a complete shock to me. I am very happy everything came together and the storm held off though.

Also, I may have to re-think about the application of 5-5-5 approach to me. I have never been in a race where I felt like I was about to go over the edge so early and hung on for so long. I kept on telling myself I was going to back off after I caught the next guy/pack and before I knew it I was duking it out with some guy with 2 miles to go and had an outside shot at going sub-66 until I died with a mile to go. Time to rest up a bit and then go after the grand prize in the fall.

What a monster PR, Steve! I'm not surprised at that level that the approach would be different. I can't wait to see how the fall goes....

 

[Hang 10]

So I gotta imagine that most the guys ahead of Steve had to be east Africans, right? Sick that a 1:06 is only good for 20th overall. Must be some good prize money in that race.

 

[Ned]

Another Jeckyl/Hyde week for me....

Mon: 6mi recovery @ 9:00/137. 153SI is a little counterproductive to recovery.

Tue AM: 8mi w/ 6x hill repeats @ 8:19/156. Did the hill repeats at LT effort, then jog recoveries. The 156SI made this really hard, but I felt so strong.

Tue PM: 4mi recovery @ 9:14/134. Too hot, so I ran on the treadmill.

Wed: 12mi MLR @ 8:16/144

Thu AM: 6mi recovery @ 9:04/133

Thu PM: 4mi recovery @ 9:12/132

Fri: 7mi GA @ 8:26/149. I was tired and it was hot. Get me some Summer's Eve.

Sat: 17/8MP. First 9 @ 8:25/144. 8MP @ 7:19/165. Had to move this run up a day since storms were predicted for all day Sunday. Super busy day planned for Saturday, so I had to wake up at 3:00 to get this in. :X

Sun: Off. Saturday was crazy and wore me out. Bagged the recovery run.

64mi for the week. I later realized that moving the MP run up a day meant I ran 82mi in last 6 days. Encouraged I could get that in considering all that running.