Ran a 10k - Official Thread (6 Viewers)

[Hang 10]

A friend of mine has the vivo active. Looks pretty cool. Basically does everything the apple watch was supposed to do and more.

 

[2Young2BBald]

A friend of mine has the vivo active. Looks pretty cool. Basically does everything the apple watch was supposed to do and more.

I must be having a bout of ADD as I keep remembering more cool #### about it. I was also able to download an app to track when I kayak, downloaded a stop watch app for use at my son's XC meets, a calculator app and it has a find my car app where you can mark where you parked and it will help you track back. Great for stadium parking and after

 

[Sand]

A friend of mine has the vivo active. Looks pretty cool. Basically does everything the apple watch was supposed to do and more.

I must be having a bout of ADD as I keep remembering more cool #### about it. I was also able to download an app to track when I kayak, downloaded a stop watch app for use at my son's XC meets, a calculator app and it has a find my car app where you can mark where you parked and it will help you track back. Great for stadium parking and after

So is it a blanket thing that cross country races don't allow GPS watches? My kid isn't allowed to use one (did I mention he's doing CC this year?). Just curious.

 

[FUBAR]

Damn, and I never run at anything under about 85% MHR. For me 80% is 150 and I'd be practically walking.

I did a double take when I saw you posted this. Just surprised that a veteran from our group would say such a thing.

Typical humdrum run is typically at 86% MHR. My last few have been at 162bpm.

Don't make me go all-Maffetone on you now.

 

[MAC_32]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

 

[Ned]

Read something interesting about heart rate training yesterday. It said that 60-75% of MHR was where you wanted to be build endurance but 75-80% was where you should be to enhance your endurance. Then 60-70% to maintain endurance. So basically if you have trained at 60-75% for 12-16 weeks to build a base, you then switch to 75-80% to improve your base endurance. I feel like maybe this was the issue with why I felt like I hit a wall with the long slow training. I have been pretty consistently running slow since April and it was time to slightly up the intensity.

I feel a lot better overall training at close to 76-80%. The spring in my legs feels like it's back and I doesn't feel like such a chore to stay in the proper zone. Actually had a pretty decent run this morning despite the 145+ SI. Ran 13 @ 8:21 (155). I'll definitely take that.

This weekend I have my first real MP test. Supposed to run 15 with 12 @ MP. It just so happens that the RnR Virginia Beach half marathon is this Sunday. Gonna warm up with a couple and then just try to run a 1:34ish half. Kinda looking forward to it.

I'm feeling ignorant now. What do they mean by enhance your endurance? Sounds like they mean increase your speed on long runs, but I'm not entirely following. Also, why so slow for maintaining? That's under 140 which makes for a nice recovery run.

The zones roughly work, I think.

To your personal experience, that makes sense IMO. I think that's the biggest difference in marathon+ training vs. tri training, I never got completely sluggish with IM training even though there was big volume, because there was enough variety.

When I get back to my computer I'll post some of the book exerts. They will give it more context than I ever could.

Here's what it says about transitioning to from 60-75% to 75-80%:

A consequence of lower-intensity, easier endurance development training is the less-than-complete strengthening of muscles, ligaments, and tendons. Another, by the very definition of aerobic work (no huffing and puffing allowed), is that your respiratory system’s muscles are just beginning to get into good shape. Now it’s time to move those parts of your body through a transition zone that will focus on the upper edge of your aerobic capacity. The extra effort and speed will put a little more stress on these systems and will prepare you for the strains of high-intensity anaerobic conditioning that will come when you move up the training triangle into the stamina, economy, and speed zones. This transition work will be in the steady-state zone of 75 to 80 percent MHR. These two percentages are, respectively, right at the top of the aerobic zone and right at the bottom of the anaerobic zone. Workouts in this zone can put a modest stress on your respiratory system while you push your biomechanical system through bigger and faster ranges of motion.

Benson, Roy; Connolly, Declan (2011-04-14). Heart Rate Training (Kindle Locations 1185-1187). Human Kinetics - A. Kindle Edition.

That's interesting. How often is he suggesting running in that zone during this phase? Personally I suspect running a lot of 80% miles would be too much for me but I often enjoy running around 75%.

I guess I will have to find out because I'm only part way through the book. I think it's a periodization type thing. Maybe once you get past your base phase of conditioning you transition to the higher end of the aerobic zone and then you dial it back when you start doing more anaerobic/threshold workouts.

You obviously have great aerobic fitness now. Cardio probably isn't your limiting factor of getting faster. You are probably better off just maintaining your current level of fitness while working on pure speed.

I read this book a few years ago (good informative book!). They're not advocating running at this range every day, its just another type of workout to add to your arsenal. One in which they call for recovery runs after each of them. IIRC, they still talk about running at the lower end of the aerobic range for your long runs (<75%). The closest Pfitz comparison is the GA.

Hmmm...the book calls for recovery runs after general aerobic days? Why would there be a recovery need after only 5-10 more BPM?

If you look at it in a vacuum it seems inconsequential, but over time if someone ran all of their runs like that its going to add up and leave most people burnt out. Its exactly why I rarely touch that range when training for the marathon; takes too much energy away from tomorrow's workout when I can back it off a notch and accomplish the same goal.

IIRC they never gave a long term training plan, just some sample workout weeks. The book was more geared towards giving the science behind each workout.

 

[2Young2BBald]

A friend of mine has the vivo active. Looks pretty cool. Basically does everything the apple watch was supposed to do and more.

I must be having a bout of ADD as I keep remembering more cool #### about it. I was also able to download an app to track when I kayak, downloaded a stop watch app for use at my son's XC meets, a calculator app and it has a find my car app where you can mark where you parked and it will help you track back. Great for stadium parking and after

So is it a blanket thing that cross country races don't allow GPS watches? My kid isn't allowed to use one (did I mention he's doing CC this year?). Just curious.

Michigan got rid of the "jewelry" rule for XC and track last year so the kids could start wearing them (and necklaces, bracelets, etc) We have had to take the good with the bad. They stated that, in part, the change was so they could better focus on the clothing rules. Some of the officials are taking this way too seriously. In one early event last year is was way hot. In the past, it hasn't been uncommon for a few boys to instinctively rip their shirts off after hot races. At this event, three varsity boys did just this and were DQ'd. I thought a warnig would have made more sense. I will say, my kid doesn't want to wear his when racing. As he had told me, "Dad, I don't think when I race". Might need a DNA test to be sure he is my kid

ETA AND, kick ### on your boy running too. Since I have little to share about my own running, I'll try and be better about posting up about his. This thread has a strong XC contingent this fall.

 

[ChiefD]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

Yeah, we got it again today. Getting real old. SI is gonna be about 150 tonight when I have to run 8 miles. And no break for the next week.

The forecast for my 20 miler Sunday morning at 6am? 142SI.

This game cheats.

 

[Hang 10]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

Yeah, we got it again today. Getting real old. SI is gonna be about 150 tonight when I have to run 8 miles. And no break for the next week.

The forecast for my 20 miler Sunday morning at 6am? 142SI.

This game cheats.

When is your race?

 

[The_Man]

Damn, and I never run at anything under about 85% MHR. For me 80% is 150 and I'd be practically walking.

I did a double take when I saw you posted this. Just surprised that a veteran from our group would say such a thing.

Then again, Sand usually runs the first mile of his races at 101%

 

[ChiefD]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

Yeah, we got it again today. Getting real old. SI is gonna be about 150 tonight when I have to run 8 miles. And no break for the next week.

The forecast for my 20 miler Sunday morning at 6am? 142SI.

This game cheats.

When is your race?

October 11th. Right around the corner.

 

[MAC_32]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

Yeah, we got it again today. Getting real old. SI is gonna be about 150 tonight when I have to run 8 miles. And no break for the next week.

The forecast for my 20 miler Sunday morning at 6am? 142SI.

This game cheats.

Yeah, I'm an idiot. It was 165 (89/76) when I went out earlier. Check out the weather first next time, dummy.

 

[ChiefD]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

Yeah, we got it again today. Getting real old. SI is gonna be about 150 tonight when I have to run 8 miles. And no break for the next week.

The forecast for my 20 miler Sunday morning at 6am? 142SI.

This game cheats.

Yeah, I'm an idiot. It was 165 (89/76) when I went out earlier. Check out the weather first next time, dummy.

Oof. The part that sucks is my wife goes to work now at 6am, so there is no way I can run before she leaves (unless I leave the house at 4 am, and that ain't happening.) I'm stuck at evening runs except on weekends, and we haven't been getting a break here anyway that often.

Tonight is gonna be brutal.

 

[Sand]

ETA AND, kick ### on your boy running too. Since I have little to share about my own running, I'll try and be better about posting up about his. This thread has a strong XC contingent this fall.

He's easing into it. Intermittent issues from his ACL replacement last year. But he's having fun. Hoping to drag him out to some real trail runs at some point.

Then again, Sand usually runs the first mile of his races at 101%

Damn straight.

And maybe I'm weird, but I tend to find my advantage in biking, anyway, is being able to hold high effort for longer than most. I haven't tested that for running lately (though I'm hoping to start running again in the winter and do some trail races). In my best half marathon I averaged 92% of MHR for the race. You guys tell me if that's typical or not - no clue.

 

[Hang 10]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

Yeah, we got it again today. Getting real old. SI is gonna be about 150 tonight when I have to run 8 miles. And no break for the next week.

The forecast for my 20 miler Sunday morning at 6am? 142SI.

This game cheats.

When is your race?

October 11th. Right around the corner.

Wow, almost taper time. What's the average temp for race day? Hopefully you get a couple cool days in September to give you an idea of what kind of race you can expect.

 

[Juxtatarot]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

Yeah, we got it again today. Getting real old. SI is gonna be about 150 tonight when I have to run 8 miles. And no break for the next week. The forecast for my 20 miler Sunday morning at 6am? 142SI.

This game cheats.

When is your race?

October 11th. Right around the corner.

Wow, almost taper time. What's the average temp for race day? Hopefully you get a couple cool days in September to give you an idea of what kind of race you can expect.

The Chicago Marathon has had some crazy temps over the last decade. 2007, 2008 and 2010, and 2011 were in the 70s and 80s. 2009 was in the 30s. More recently it's been more normal in the 40s and 50s in the early morning. (Normal high is 64 and low of 46 for that time of year in Chicago.)

 

[AAABatteries]

Ran 7.5 miles last night - half of it with the XC team. It's a lot of fun but I dont want to be a distraction. I mainly do it so I can get a run in while my son practices and he's asked me to run with him the last two times. Any of you ever run with your kid's team? The coach seems cool with it but I don't want to assume anything- I guess I should ask him or just bow out?

 

[2Young2BBald]

Ran 7.5 miles last night - half of it with the XC team. It's a lot of fun but I dont want to be a distraction. I mainly do it so I can get a run in while my son practices and he's asked me to run with him the last two times. Any of you ever run with your kid's team? The coach seems cool with it but I don't want to assume anything- I guess I should ask him or just bow out?

I never trained with the team, but was invited to do so several times by one of the coaches. My son would have been cool with it, but I didn't want to get smoked by the middle (ok, back end) of the JV. I have done the "open" events that some meets have. Several meets have had free or 5-buck donation drop in runs for anyone. One in particular, The Old School event included hay bale hurdles and multiple river crossings. That was my favorite!! There have been several "Boston" dads that have run with both the girls and boys teams and the coaches really like it here. IMO we are great role models and the kids need to see that running can be fun for a life time. Our coaches like email. If you are worried, I'd email the coach and ask. I hope they say to keep doing what you are doing.

 

[Gator Shawn]

Final question about GPS watches. For my purposes, are the downsides of optical HRM over the more responsive (accurate?) chest straps even relevant?

 

[FUBAR]

ETA AND, kick ### on your boy running too. Since I have little to share about my own running, I'll try and be better about posting up about his. This thread has a strong XC contingent this fall.

He's easing into it. Intermittent issues from his ACL replacement last year. But he's having fun. Hoping to drag him out to some real trail runs at some point.

Then again, Sand usually runs the first mile of his races at 101%

Damn straight.

And maybe I'm weird, but I tend to find my advantage in biking, anyway, is being able to hold high effort for longer than most. I haven't tested that for running lately (though I'm hoping to start running again in the winter and do some trail races). In my best half marathon I averaged 92% of MHR for the race. You guys tell me if that's typical or not - no clue.

Nope. At least not among most mortals.

I don't think I hit 92% MHR on intervals on the bike.

 

[Sand]

Final question about GPS watches. For my purposes, are the downsides of optical HRM over the more responsive (accurate?) chest straps even relevant?

I find my Mio Link to be as accurate as the strap I used to wear. Only reason I see to use a strap are if you want HRV on some of the new running dynamics stuff (accelerometer stuff) on some of them.

IMO if you buy something like the Schoche you'll never want to wear a strap again.

 

[tri-man 47]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

I don't feel quite as bad about not running right now while my piriformis (or whatever) heals. I went so far as to dust off the jump rope and do sets for 20 minutes in my garage this a.m.

 

[ChiefD]

Final question about GPS watches. For my purposes, are the downsides of optical HRM over the more responsive (accurate?) chest straps even relevant?

I ran with a chest strap last spring, and switched to the watch HRM this spring. My fitness was about the same, and my heart rate data was nearly identical.

 

[ChiefD]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

Yeah, we got it again today. Getting real old. SI is gonna be about 150 tonight when I have to run 8 miles. And no break for the next week. The forecast for my 20 miler Sunday morning at 6am? 142SI.

This game cheats.

When is your race?

October 11th. Right around the corner.

Wow, almost taper time. What's the average temp for race day? Hopefully you get a couple cool days in September to give you an idea of what kind of race you can expect.

The Chicago Marathon has had some crazy temps over the last decade. 2007, 2008 and 2010, and 2011 were in the 70s and 80s. 2009 was in the 30s. More recently it's been more normal in the 40s and 50s in the early morning. (Normal high is 64 and low of 46 for that time of year in Chicago.)

Well, with my luck the SI will be 179.

 

[ChiefD]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

Yeah, we got it again today. Getting real old. SI is gonna be about 150 tonight when I have to run 8 miles. And no break for the next week.

The forecast for my 20 miler Sunday morning at 6am? 142SI.

This game cheats.

When is your race?

October 11th. Right around the corner.

Wow, almost taper time. What's the average temp for race day? Hopefully you get a couple cool days in September to give you an idea of what kind of race you can expect.

Yeah, I'm close. I have a 20 miler scheduled for this weekend, a 12 miler next weekend, a 20 miler the following, and then the taper. I may try and push the mileage a bit and try to hit something like 22 for one of those two 20 milers.

My wife's boss has run a LOT of marathons, and his advice is to try and run a bit over the 20 mile threshold if you can. Agree or disagree?

 

[FUBAR]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

Yeah, we got it again today. Getting real old. SI is gonna be about 150 tonight when I have to run 8 miles. And no break for the next week.

The forecast for my 20 miler Sunday morning at 6am? 142SI.

This game cheats.

When is your race?

October 11th. Right around the corner.

Wow, almost taper time. What's the average temp for race day? Hopefully you get a couple cool days in September to give you an idea of what kind of race you can expect.

Yeah, I'm close. I have a 20 miler scheduled for this weekend, a 12 miler next weekend, a 20 miler the following, and then the taper. I may try and push the mileage a bit and try to hit something like 22 for one of those two 20 milers.

My wife's boss has run a LOT of marathons, and his advice is to try and run a bit over the 20 mile threshold if you can. Agree or disagree?

depends on how you're feeling but I'd push the last 2 miles, then do a good cool down.

 

[Ned]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

Yeah, we got it again today. Getting real old. SI is gonna be about 150 tonight when I have to run 8 miles. And no break for the next week.

The forecast for my 20 miler Sunday morning at 6am? 142SI.

This game cheats.

When is your race?

October 11th. Right around the corner.

Wow, almost taper time. What's the average temp for race day? Hopefully you get a couple cool days in September to give you an idea of what kind of race you can expect.

Yeah, I'm close. I have a 20 miler scheduled for this weekend, a 12 miler next weekend, a 20 miler the following, and then the taper. I may try and push the mileage a bit and try to hit something like 22 for one of those two 20 milers.

My wife's boss has run a LOT of marathons, and his advice is to try and run a bit over the 20 mile threshold if you can. Agree or disagree?

Unnecessary for your first full, unless you want the confidence boost.

 

[Juxtatarot]

This week is turning out to really be a struggle. It's been the warmest week of the summer, my air conditioner is broke (getting fixed today), I haven't been sleeping or eating well and I think I'm a little mentally beat after two 300 mile months. I wasn't planning for this to be a recovery week but it's turning out to be. I'm just trying to get in 60 plus miles even if that includes zero quality workouts. It's not really the best time for this since race week in next week (1 mile run Monday, half marathon week from Sunday) and my miles will be down a little then too. But, I guess, it is what it is.

 

[ThreeThousand]

Quick question. I have a Wahoo Tickr chest strap HR monitor. It works fine, but of course is is dependent on a device to connect to. I currently use my phone so I can track my run on Strava and get my HR there as well as pacing and music/audiobooks.

I run with an amphipod because I am thirsty like a fish. My headphones are bluetooth so my phone sits zippered in the amphipod and it's a pain to take it out and look when I need the information.

So I'm looking to move to a watch.

Since I already have the Tickr should I look at one of the watches that support an ANT or BT HR monitor or spend the extra $$ for one of the built-in HR watches?

What are you looking to spend?

I'm going to go with as little as possible, but I don't want to be penny wise pound foolish here.

Considering my near term 1-year goal of a Sprint Tri, that means water and even more biking and running are in my future. I just need to convice the "budgeting commitee" aka Mrs Gator Shawn that it was a wise expenditure. Nice thing is, spending on a tool which monitors your heart and physical fitness health, when part of the reason I am doing this is for my family so I can be around healthy longer, is an easier sell, than say, a fancier bike.

For around $200 you can get the garmin 220. It has bluetooth and is a pretty great watch. That's what I have now. But if I was a buyer today, I'd go with 225 because it does all the same things and it has a wrist monitor.

The MIO Alpha and Alpha 2 are on sale today at Active Gearup. I literally just bought one (I got the Alpha 2). $146 out the door, including shipping. Coupon code MIO30 for 30% off.

 

[Sand]

Quick question. I have a Wahoo Tickr chest strap HR monitor. It works fine, but of course is is dependent on a device to connect to. I currently use my phone so I can track my run on Strava and get my HR there as well as pacing and music/audiobooks.

I run with an amphipod because I am thirsty like a fish. My headphones are bluetooth so my phone sits zippered in the amphipod and it's a pain to take it out and look when I need the information.

So I'm looking to move to a watch.

Since I already have the Tickr should I look at one of the watches that support an ANT or BT HR monitor or spend the extra $$ for one of the built-in HR watches?

What are you looking to spend?

I'm going to go with as little as possible, but I don't want to be penny wise pound foolish here.

Considering my near term 1-year goal of a Sprint Tri, that means water and even more biking and running are in my future. I just need to convice the "budgeting commitee" aka Mrs Gator Shawn that it was a wise expenditure. Nice thing is, spending on a tool which monitors your heart and physical fitness health, when part of the reason I am doing this is for my family so I can be around healthy longer, is an easier sell, than say, a fancier bike.

For around $200 you can get the garmin 220. It has bluetooth and is a pretty great watch. That's what I have now. But if I was a buyer today, I'd go with 225 because it does all the same things and it has a wrist monitor.

The MIO Alpha and Alpha 2 are on sale today at Active Gearup. I literally just bought one (I got the Alpha 2). $146 out the door, including shipping. Coupon code MIO30 for 30% off.

Watch out. I think the Alphas are bluetooth only. No ANT+. Something to check before buying one. If just a monitor to go with a watch I'd go with a Mio Link or Schoche Rhythm+.

 

[Ned]

This week is turning out to really be a struggle. It's been the warmest week of the summer, my air conditioner is broke (getting fixed today), I haven't been sleeping or eating well and I think I'm a little mentally beat after two 300 mile months. I wasn't planning for this to be a recovery week but it's turning out to be. I'm just trying to get in 60 plus miles even if that includes zero quality workouts. It's not really the best time for this since race week in next week (1 mile run Monday, half marathon week from Sunday) and my miles will be down a little then too. But, I guess, it is what it is.

Don't sweat it, man. We tend to get so wrapped up into training "perfectly" that we forget we're human. Taking a break now and then the mini tapers for your races aren't going to wreck your fitness. This is what I was getting at when I came back from archery Worlds...

You've been demolishing this cycle - a break could be a good thing.

 

[tri-man 47]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

Yeah, we got it again today. Getting real old. SI is gonna be about 150 tonight when I have to run 8 miles. And no break for the next week.

The forecast for my 20 miler Sunday morning at 6am? 142SI.

This game cheats.

When is your race?

October 11th. Right around the corner.

Wow, almost taper time. What's the average temp for race day? Hopefully you get a couple cool days in September to give you an idea of what kind of race you can expect.

Yeah, I'm close. I have a 20 miler scheduled for this weekend, a 12 miler next weekend, a 20 miler the following, and then the taper. I may try and push the mileage a bit and try to hit something like 22 for one of those two 20 milers.

My wife's boss has run a LOT of marathons, and his advice is to try and run a bit over the 20 mile threshold if you can. Agree or disagree?

I like to push beyond 20 ...a slower pace for 22 is not far time-wise from the race pace for 26. I find that to be beneficial mentally and physically.

 

[Brony]

Asked my wife if I could spend money on a fancier bike. She laughed and said no.

 

[Hang 10]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

Yeah, we got it again today. Getting real old. SI is gonna be about 150 tonight when I have to run 8 miles. And no break for the next week.

The forecast for my 20 miler Sunday morning at 6am? 142SI.

This game cheats.

When is your race?

October 11th. Right around the corner.

Wow, almost taper time. What's the average temp for race day? Hopefully you get a couple cool days in September to give you an idea of what kind of race you can expect.

Yeah, I'm close. I have a 20 miler scheduled for this weekend, a 12 miler next weekend, a 20 miler the following, and then the taper. I may try and push the mileage a bit and try to hit something like 22 for one of those two 20 milers.

My wife's boss has run a LOT of marathons, and his advice is to try and run a bit over the 20 mile threshold if you can. Agree or disagree?

Unnecessary for your first full, unless you want the confidence boost.

Not only is unnecessary but if it takes well over 3 hours to complete it could be dangerous. 20 is plenty long for your first marathon.

 

[Hang 10]

Asked my wife if I could spend money on a fancier bike. She laughed and said no.

Better to ask for forgiveness imo...

 

[FUBAR]

Asked my wife if I could spend money on a fancier bike. She laughed and said no.

well yeah, ya big dummy.

 

[Brony]

As I don't have GPS watch, my running activity doesn't post on Strava. I'm still doing light running about 3X/week. Running still results in post-run agitation in the upper calf region, but it is definitely different than pre-orthotics. I tend to get tightness and little soreness for several hours after the run. This dissipates and the following day, the calf doesn't have pain per se, but I can periodically tell that I did some activity the day before. Tough to articulate as it's neither a pull, nor sore, nor tweaked.

As that's been encouraging, I've been slowly moving up the intensity of the runs but capping runs at 4 miles. (historically, intensity rarely caused problems; duration usually was the trigger). I've dropped 7 lbs in the last 2 months as I try to get my body ready for fall 5Ks. So, overall, happy with the progress but still feel like I'm a long ways to be able put in 5 to 8 mile runs without complications.

 

[Juxtatarot]

As I don't have GPS watch, my running activity doesn't post on Strava. I'm still doing light running about 3X/week. Running still results in post-run agitation in the upper calf region, but it is definitely different than pre-orthotics. I tend to get tightness and little soreness for several hours after the run. This dissipates and the following day, the calf doesn't have pain per se, but I can periodically tell that I did some activity the day before. Tough to articulate as it's neither a pull, nor sore, nor tweaked.

As that's been encouraging, I've been slowly moving up the intensity of the runs but capping runs at 4 miles. (historically, intensity rarely caused problems; duration usually was the trigger). I've dropped 7 lbs in the last 2 months as I try to get my body ready for fall 5Ks. So, overall, happy with the progress but still feel like I'm a long ways to be able put in 5 to 8 mile runs without complications.

So....Monday?

 

[Brony]

As I don't have GPS watch, my running activity doesn't post on Strava. I'm still doing light running about 3X/week. Running still results in post-run agitation in the upper calf region, but it is definitely different than pre-orthotics. I tend to get tightness and little soreness for several hours after the run. This dissipates and the following day, the calf doesn't have pain per se, but I can periodically tell that I did some activity the day before. Tough to articulate as it's neither a pull, nor sore, nor tweaked.

As that's been encouraging, I've been slowly moving up the intensity of the runs but capping runs at 4 miles. (historically, intensity rarely caused problems; duration usually was the trigger). I've dropped 7 lbs in the last 2 months as I try to get my body ready for fall 5Ks. So, overall, happy with the progress but still feel like I'm a long ways to be able put in 5 to 8 mile runs without complications.

So....Monday?

I'll be ready to go!

 

[ThreeThousand]

Quick question. I have a Wahoo Tickr chest strap HR monitor. It works fine, but of course is is dependent on a device to connect to. I currently use my phone so I can track my run on Strava and get my HR there as well as pacing and music/audiobooks.

I run with an amphipod because I am thirsty like a fish. My headphones are bluetooth so my phone sits zippered in the amphipod and it's a pain to take it out and look when I need the information.

So I'm looking to move to a watch.

Since I already have the Tickr should I look at one of the watches that support an ANT or BT HR monitor or spend the extra $$ for one of the built-in HR watches?

What are you looking to spend?

I'm going to go with as little as possible, but I don't want to be penny wise pound foolish here.

Considering my near term 1-year goal of a Sprint Tri, that means water and even more biking and running are in my future. I just need to convice the "budgeting commitee" aka Mrs Gator Shawn that it was a wise expenditure. Nice thing is, spending on a tool which monitors your heart and physical fitness health, when part of the reason I am doing this is for my family so I can be around healthy longer, is an easier sell, than say, a fancier bike.

For around $200 you can get the garmin 220. It has bluetooth and is a pretty great watch. That's what I have now. But if I was a buyer today, I'd go with 225 because it does all the same things and it has a wrist monitor.

The MIO Alpha and Alpha 2 are on sale today at Active Gearup. I literally just bought one (I got the Alpha 2). $146 out the door, including shipping. Coupon code MIO30 for 30% off.

Watch out. I think the Alphas are bluetooth only. No ANT+. Something to check before buying one. If just a monitor to go with a watch I'd go with a Mio Link or Schoche Rhythm+.

This is correct. That's all I need (maybe Shawn needs something else) - I've got a crappy bike computer with no Ant+ capability anyways.

 

[Gator Shawn]

Quick question. I have a Wahoo Tickr chest strap HR monitor. It works fine, but of course is is dependent on a device to connect to. I currently use my phone so I can track my run on Strava and get my HR there as well as pacing and music/audiobooks.

I run with an amphipod because I am thirsty like a fish. My headphones are bluetooth so my phone sits zippered in the amphipod and it's a pain to take it out and look when I need the information.

So I'm looking to move to a watch.

Since I already have the Tickr should I look at one of the watches that support an ANT or BT HR monitor or spend the extra $$ for one of the built-in HR watches?

What are you looking to spend?

I'm going to go with as little as possible, but I don't want to be penny wise pound foolish here.

Considering my near term 1-year goal of a Sprint Tri, that means water and even more biking and running are in my future. I just need to convice the "budgeting commitee" aka Mrs Gator Shawn that it was a wise expenditure. Nice thing is, spending on a tool which monitors your heart and physical fitness health, when part of the reason I am doing this is for my family so I can be around healthy longer, is an easier sell, than say, a fancier bike.

For around $200 you can get the garmin 220. It has bluetooth and is a pretty great watch. That's what I have now. But if I was a buyer today, I'd go with 225 because it does all the same things and it has a wrist monitor.

The MIO Alpha and Alpha 2 are on sale today at Active Gearup. I literally just bought one (I got the Alpha 2). $146 out the door, including shipping. Coupon code MIO30 for 30% off.

Watch out. I think the Alphas are bluetooth only. No ANT+. Something to check before buying one. If just a monitor to go with a watch I'd go with a Mio Link or Schoche Rhythm+.

This is correct. That's all I need (maybe Shawn needs something else) - I've got a crappy bike computer with no Ant+ capability anyways.

I think after like 5 hours of watching youtube videos, looking at the devices used by my Strava friends, and reading reviews, I think I'm going to do the Garmin Vivoactive paired with my Wahoo Tickr.

Great feature set, it has default programs for swim, bike, run and enables all the appropriate sensors for each activity. It has great battery life when GPS is turned off, and is a damn near full featured smart watch as well. I'm also a sucker for mods and apps and the app store and customization for this thing is nuts since the dev kit is open source.

 

[2Young2BBald]

Quick question. I have a Wahoo Tickr chest strap HR monitor. It works fine, but of course is is dependent on a device to connect to. I currently use my phone so I can track my run on Strava and get my HR there as well as pacing and music/audiobooks.

I run with an amphipod because I am thirsty like a fish. My headphones are bluetooth so my phone sits zippered in the amphipod and it's a pain to take it out and look when I need the information.

So I'm looking to move to a watch.

Since I already have the Tickr should I look at one of the watches that support an ANT or BT HR monitor or spend the extra $$ for one of the built-in HR watches?

What are you looking to spend?

I'm going to go with as little as possible, but I don't want to be penny wise pound foolish here.

Considering my near term 1-year goal of a Sprint Tri, that means water and even more biking and running are in my future. I just need to convice the "budgeting commitee" aka Mrs Gator Shawn that it was a wise expenditure. Nice thing is, spending on a tool which monitors your heart and physical fitness health, when part of the reason I am doing this is for my family so I can be around healthy longer, is an easier sell, than say, a fancier bike.

For around $200 you can get the garmin 220. It has bluetooth and is a pretty great watch. That's what I have now. But if I was a buyer today, I'd go with 225 because it does all the same things and it has a wrist monitor.

The MIO Alpha and Alpha 2 are on sale today at Active Gearup. I literally just bought one (I got the Alpha 2). $146 out the door, including shipping. Coupon code MIO30 for 30% off.

Watch out. I think the Alphas are bluetooth only. No ANT+. Something to check before buying one. If just a monitor to go with a watch I'd go with a Mio Link or Schoche Rhythm+.

This is correct. That's all I need (maybe Shawn needs something else) - I've got a crappy bike computer with no Ant+ capability anyways.

I think after like 5 hours of watching youtube videos, looking at the devices used by my Strava friends, and reading reviews, I think I'm going to do the Garmin Vivoactive paired with my Wahoo Tickr.

Great feature set, it has default programs for swim, bike, run and enables all the appropriate sensors for each activity. It has great battery life when GPS is turned off, and is a damn near full featured smart watch as well. I'm also a sucker for mods and apps and the app store and customization for this thing is nuts since the dev kit is open source.

Be sure to keep the Firmware updated. It can be a bit glitchy is you don't keep up.

 

[ydoc]

freshman son had his first meet yesterday....19:32

8th overall but 6th on the team...

 

[Ned]

freshman son had his first meet yesterday....19:32

8th overall but 6th on the team...

That's flying for a freshman's first meet!

 

[2Young2BBald]

freshman son had his first meet yesterday....19:32

8th overall but 6th on the team...

That's flying for a freshman's first meet!

No ####, sub 20 in a freshman season is a big accomplishment!!! By my count, we are only one FBG XC kid shy of a Thread Varsity 7.

ETA, AND he'll race the next event as VARSITY, sweet.

 

[Gator Shawn]

Quick question. I have a Wahoo Tickr chest strap HR monitor. It works fine, but of course is is dependent on a device to connect to. I currently use my phone so I can track my run on Strava and get my HR there as well as pacing and music/audiobooks.

I run with an amphipod because I am thirsty like a fish. My headphones are bluetooth so my phone sits zippered in the amphipod and it's a pain to take it out and look when I need the information.

So I'm looking to move to a watch.

Since I already have the Tickr should I look at one of the watches that support an ANT or BT HR monitor or spend the extra $$ for one of the built-in HR watches?

What are you looking to spend?

I'm going to go with as little as possible, but I don't want to be penny wise pound foolish here.

Considering my near term 1-year goal of a Sprint Tri, that means water and even more biking and running are in my future. I just need to convice the "budgeting commitee" aka Mrs Gator Shawn that it was a wise expenditure. Nice thing is, spending on a tool which monitors your heart and physical fitness health, when part of the reason I am doing this is for my family so I can be around healthy longer, is an easier sell, than say, a fancier bike.

For around $200 you can get the garmin 220. It has bluetooth and is a pretty great watch. That's what I have now. But if I was a buyer today, I'd go with 225 because it does all the same things and it has a wrist monitor.

The MIO Alpha and Alpha 2 are on sale today at Active Gearup. I literally just bought one (I got the Alpha 2). $146 out the door, including shipping. Coupon code MIO30 for 30% off.

Watch out. I think the Alphas are bluetooth only. No ANT+. Something to check before buying one. If just a monitor to go with a watch I'd go with a Mio Link or Schoche Rhythm+.

This is correct. That's all I need (maybe Shawn needs something else) - I've got a crappy bike computer with no Ant+ capability anyways.

I think after like 5 hours of watching youtube videos, looking at the devices used by my Strava friends, and reading reviews, I think I'm going to do the Garmin Vivoactive paired with my Wahoo Tickr.

Great feature set, it has default programs for swim, bike, run and enables all the appropriate sensors for each activity. It has great battery life when GPS is turned off, and is a damn near full featured smart watch as well. I'm also a sucker for mods and apps and the app store and customization for this thing is nuts since the dev kit is open source.

Be sure to keep the Firmware updated. It can be a bit glitchy is you don't keep up.

Yeah, going to try them all on first at ##### and make sure I like the way it feels. I don't wear a watch, I haven't well, since I started keeping a cell phone on me all the time.

 

[Sand]

freshman son had his first meet yesterday....19:32

8th overall but 6th on the team...

Awesome. My kid and I were just having a conversation last night about 5k times and my PR came up (20:30). He got that gleam in his eye.

I'm in trouble here.

 

[2Young2BBald]

freshman son had his first meet yesterday....19:32

8th overall but 6th on the team...

Awesome. My kid and I were just having a conversation last night about 5k times and my PR came up (20:30). He got that gleam in his eye.

I'm in trouble here.

When my son was a freshman, I told him I'd pay for spikes as soon as he could beat my PR (I would have paid for them anyway, but the coaches suggested the kids race to "earn" their spikes). It took all of one real race for me to have to pay up.

 

[SFBayDuck]

#### me, it's unbearable out there.

I should probably focus more on quantity right now anyway, but that tempo run got audibled before I even got 2 blocks away.

Yeah, we got it again today. Getting real old. SI is gonna be about 150 tonight when I have to run 8 miles. And no break for the next week.

The forecast for my 20 miler Sunday morning at 6am? 142SI.

This game cheats.

When is your race?

October 11th. Right around the corner.

Wow, almost taper time. What's the average temp for race day? Hopefully you get a couple cool days in September to give you an idea of what kind of race you can expect.

Yeah, I'm close. I have a 20 miler scheduled for this weekend, a 12 miler next weekend, a 20 miler the following, and then the taper. I may try and push the mileage a bit and try to hit something like 22 for one of those two 20 milers.

My wife's boss has run a LOT of marathons, and his advice is to try and run a bit over the 20 mile threshold if you can. Agree or disagree?

Unnecessary for your first full, unless you want the confidence boost.

Not only is unnecessary but if it takes well over 3 hours to complete it could be dangerous. 20 is plenty long for your first marathon.

Curious, what do you see as "dangerous" about it? For me I almost don't consider it a "long run" unless it is over 3 hours. Of course if I was faster and ran on roads and could knock out a 20 miler in 2 1/2 hours then I'd probably see things differently.

Now you can reach a point of diminishing returns from a physiological perspective, where training longer isn't really providing any additional adaptive benefits while increasing the chance for injury or prolonged recovery (impacting future workouts). But there can be a mental boost from going for a longer period of time, which can be pretty big for people attempting a new distance.

 

[Juxtatarot]

Ned and pbm - what does the extended forecast say about conditions for your races on the 13th? Mine has a low of 54 and a daily high of 74 so the race should be OK. (Assuming that holds, of course.)