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Ran a 10k - Official Thread (9 Viewers)
- Thread starter Ned
- Start date
That must have been from the time I paused the watch and rode, forgetting to unpause.
SFBayDuck
Footballguy
First "long run" today since my 50 miler in October. Still babying the Achilles and taking it super easy on anything resembling an uphill so only 15.6 miles in 3:14, but a decent 2,525' of elevation included in that. Unlike Fubar's ride, it was warm and I got my first sunburn of the season and was out of water for the last 45 minutes or so.
ChiefD
Footballguy
Been dealing with some soreness in my right hip, quad, and hamstring the last 4 days. Took Thursday off, ran Friday and Saturday, and bagged my long run for today.
Not sure if its a pull or just a tight IT band. Been rolling it like a mofo and it is a hurting fool. Good timing too - two weeks til race day. May try a shorter run later this evening.
This has me seriously bummed. I had to miss two long runs already with my most recent vacation, and just can't afford to do this. I'm tempering my race day expectations at this point. Bah.
Not sure if its a pull or just a tight IT band. Been rolling it like a mofo and it is a hurting fool. Good timing too - two weeks til race day. May try a shorter run later this evening.
This has me seriously bummed. I had to miss two long runs already with my most recent vacation, and just can't afford to do this. I'm tempering my race day expectations at this point. Bah.
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Nigel
Footballguy
My 20M starting in Hopkinton along the Boston course went pretty well. Ran 8:07 pace for the run, felt strong for the first 16 but was really working hard the last 4 once I hit the hills. There were thousands of runners on the course, good energy, plenty of aid stations along the way. I had around 4 minutes of idle time waiting for lights to change at street crossings, quick fluid stops, etc. Strava does not include those in the pace so really got through it closer to 8:15s. Besides a pretty good headwind the weather was perfect.
Same run last year, in horrible weather, I ran 9:24s, and ended up running 9:01 pace for the marathon. So I came out of this run with confirmation that 8:00/3:30 should be about the right target for me this time. I'm going to target 7:45 for the first 16 to give me a little cushion for the next 5 through the hills, then hopefully have enough left to hold close to 8s the last 5.
Same run last year, in horrible weather, I ran 9:24s, and ended up running 9:01 pace for the marathon. So I came out of this run with confirmation that 8:00/3:30 should be about the right target for me this time. I'm going to target 7:45 for the first 16 to give me a little cushion for the next 5 through the hills, then hopefully have enough left to hold close to 8s the last 5.
pbm107
Footballguy
I usually get about 350-400 miles on a pair, so if I see a good deal I may purchase 2-3 at a time.
tri-man 47
Footballguy
Nice pacing, Nigel! I agree that you have a strong shot at 3:30.
A shorter week for me, but ultimately productive and encouraging:
M: 600m swim
T: 14 miles w/ 10 miles tempo (7:30/mi, HR 153)
W: rest
Th: 8 miles in lousy conditions: 40 degrees with steady rain and a steady, cold wind. "...and prepare for the worst."
F: 8 miles w/Yasso halfs: 8 x 800 @ 3:15-3:20
S: 10 miles on the hilly Arboretum loop w/ 2 x 4 miles (7:27/mi, HR 159; 7:25/mi, HR 162)
40 miles for the week, but each one had benefits. Saturdays loops had multiple goals: Pound the downhills to strengthen the quads; gain confidence in holding pace on the uphills; demonstrate I can recover HR after pushing hills; gain confidence in holding marathon pace on a hilly route. Since the loop was a bit more extreme and concentrated than Boston's hills, I was really happy with the pacing. Boston's hills will follow 16 miles of running, but then again, my general target through the Boston hills is about a 7:45-7:50 pace. Next up is my final long run on Thursday.
A shorter week for me, but ultimately productive and encouraging:
M: 600m swim
T: 14 miles w/ 10 miles tempo (7:30/mi, HR 153)
W: rest
Th: 8 miles in lousy conditions: 40 degrees with steady rain and a steady, cold wind. "...and prepare for the worst."
F: 8 miles w/Yasso halfs: 8 x 800 @ 3:15-3:20
S: 10 miles on the hilly Arboretum loop w/ 2 x 4 miles (7:27/mi, HR 159; 7:25/mi, HR 162)
40 miles for the week, but each one had benefits. Saturdays loops had multiple goals: Pound the downhills to strengthen the quads; gain confidence in holding pace on the uphills; demonstrate I can recover HR after pushing hills; gain confidence in holding marathon pace on a hilly route. Since the loop was a bit more extreme and concentrated than Boston's hills, I was really happy with the pacing. Boston's hills will follow 16 miles of running, but then again, my general target through the Boston hills is about a 7:45-7:50 pace. Next up is my final long run on Thursday.
Hang 10
Footballguy
Alright, first full week with the Garmin 235 which I bought just for the wrist-HR monitor feature, and was able to get fairly solid HR data for most of my runs. Some of the information confirmed what I have known for years (that I keep my easy days pretty excited), some was enlightening (such as HR during hard efforts) and potentially informative, although it's a bit late in the game to make too many changes for this training cycle it may be worthwhile to think how I can tweak things going forward. Anyways, thought I would share for those not on strava. (aka @tri-man 47). I also noted the treadmill runs since indoor activities may impact HR as well.
(Week 3/21 - 3/27, aka from 27-21 days out from goal marathon)
Monday - 18 miles - (AM = 11.4mi @ 7:25/mi, AHR = 126 / PM = 6.6mi @ 7:24/mi, AHR = 126)
Tuesday - 23 miles - (AM = 15.8mi with 4x2mi @ 5:13.9 average / PM = 7.2mi @ 7:42/mi, AHR = 118)
For the workout:
3.4mi warmup (AHR = 122) - 7:50/mi
4x2mi with 2:30 jog in between - These were supposed to be at HM effort but I was probably close to 15K/10mi effort after the first one.
First set - 5:16 (145), 5:12 (160) = 10:28
Second set - 5:10 (156), 5:13 (162) = 10:23
Third set - 5:16 (157), 5:12 (163) = 10:28
Fourth set - 5:20 (156), 5:09 (162) = 10:29
Cooldown was a little over 3 miles @ about 7:30 average and my HR was down to low 130s by the end (so AHR for cooldown was about 135)
Wednesday - (treadmill day) - 19 miles - (AM = 12.5 miles @ 7:28 / 124 AHR - PM = 6.5 miles @ 7:28 / forgot HR)
Thursday - (treadmill day) - 16 miles - (AM = 10 miles @ 7:26 / 123 AHR - PM = 6 miles @ 7:07 / 120 AHR)
Friday - (treadmill PM) - 16 miles - (AM = 10 miles @ 7:30 average, HR monitor was acting up the first half, but 2nd half I ran 7:03/mi @ 130 AHR, although it was a fairly downhill return trip on my out-and-back run, PM = 6 @ 7:14 / 120 bpm on my treadmill as the snow moved in again)
Saturday (snow day again, long treadmill tempo in the morning) - 27 miles (21 in the morning with 3 warmup / 15 MP / 3mi cooldown, then 6 @ 7:32/mi and 120 bpm in the afternoon)
Treadmill tempo was 15 @ 5:26 average. Pretty psyched with this as I ran 12 @ 5:37 on the same treadmill before my 2:22:43 in Houston 2 years ago. So I'll be more than happy to take the 10-11s/mi improvement if it translates to race day performance!
1 5:31 (141 AHR)
2 5:29 (151 AHR)
3 5:29 (152 AHR)
4 5:30 (153 AHR)
5 5:27 (155 AHR)
6 5:27 (156 AHR)
7 5:26 (157 AHR)
8 5:26 (158 AHR)
9 5:27 (158 AHR)
10 5;26 (159 AHR)
11 5:26 (159 AHR)
12 5:27 (161 AHR)
13 5:24 (161 AHR)
14 5;24 (162 AHR)
15 5:18 (164 AHR)
Total = 81:37 @ 156 bpm for the 15mi. Although it's pretty obvious the HR was gradually increasing throughout the workout even though I kept the effort fairly even from miles 4-12 before picking it up a notch the next 2 miles and closing the last half mile at close to HM effort.
Sunday - 16.9 miles (AM = 10.8 @ 7:48/mi with AHR of 123, PM = 6.1 @ 7:45/mi with AHR of 118)
Overall fairly pleased that the HR monitor confirms my resting HR (i.e. mid-high 30s), my easy run HR (120-125 AHR), and got some good information on marathon/LT threshold effort. I think I probably wasn't 100% recovered for the Tuesday 4x2mi session since I went through a gauntlet of "medium effort" days that one of my friend/advisor/coach suggested the week before. (Friday was 12mi progression from 6:00 -> 5:20 pace, Saturday was 10x1min hard @ HM/10K effort, and Sunday was a 22 mile depletion run) Otherwise I think I may have been able to push the effort a bit more on the Tuesday workout and get my LT up into the mid to high 160s. Maybe? The most informative thing I got out of this past week was the MP effort tempo on Saturday and how my heart rate progressively increases even if I do feel more comfortable as I get settled in from miles 3-13 of it.
Another interesting thing I noticed that seems to echo some of you have mentioned on here regarding HR and tired legs, I have definitely noticed it's harder to push your HR higher when your legs are tired/tight. Last week Ned and I were discussing some of this HR data and we both thought my HR would still be in the mid-120s for my easy runs after the Tuesday workout. On the Tuesday afternoon recovery run I actually couldn't even get my HR above the low-120s (and the average was sub-120), and the same thing happened on Saturday on my post-workout afternoon run again. Hell, this morning I was experiencing some set of delayed DOMS or something from Saturday (or just plain tired/tight since I had to roll right out of bed and run in order to make a morning meeting for work) and I couldn't get my AHR over 113 until 6 miles into my run.
I have a 10-mile tune-up race coming up this weekend that should provide some more interesting data as well.
(Week 3/21 - 3/27, aka from 27-21 days out from goal marathon)
Monday - 18 miles - (AM = 11.4mi @ 7:25/mi, AHR = 126 / PM = 6.6mi @ 7:24/mi, AHR = 126)
Tuesday - 23 miles - (AM = 15.8mi with 4x2mi @ 5:13.9 average / PM = 7.2mi @ 7:42/mi, AHR = 118)
For the workout:
3.4mi warmup (AHR = 122) - 7:50/mi
4x2mi with 2:30 jog in between - These were supposed to be at HM effort but I was probably close to 15K/10mi effort after the first one.
First set - 5:16 (145), 5:12 (160) = 10:28
Second set - 5:10 (156), 5:13 (162) = 10:23
Third set - 5:16 (157), 5:12 (163) = 10:28
Fourth set - 5:20 (156), 5:09 (162) = 10:29
Cooldown was a little over 3 miles @ about 7:30 average and my HR was down to low 130s by the end (so AHR for cooldown was about 135)
Wednesday - (treadmill day) - 19 miles - (AM = 12.5 miles @ 7:28 / 124 AHR - PM = 6.5 miles @ 7:28 / forgot HR)
Thursday - (treadmill day) - 16 miles - (AM = 10 miles @ 7:26 / 123 AHR - PM = 6 miles @ 7:07 / 120 AHR)
Friday - (treadmill PM) - 16 miles - (AM = 10 miles @ 7:30 average, HR monitor was acting up the first half, but 2nd half I ran 7:03/mi @ 130 AHR, although it was a fairly downhill return trip on my out-and-back run, PM = 6 @ 7:14 / 120 bpm on my treadmill as the snow moved in again)
Saturday (snow day again, long treadmill tempo in the morning) - 27 miles (21 in the morning with 3 warmup / 15 MP / 3mi cooldown, then 6 @ 7:32/mi and 120 bpm in the afternoon)
Treadmill tempo was 15 @ 5:26 average. Pretty psyched with this as I ran 12 @ 5:37 on the same treadmill before my 2:22:43 in Houston 2 years ago. So I'll be more than happy to take the 10-11s/mi improvement if it translates to race day performance!
1 5:31 (141 AHR)
2 5:29 (151 AHR)
3 5:29 (152 AHR)
4 5:30 (153 AHR)
5 5:27 (155 AHR)
6 5:27 (156 AHR)
7 5:26 (157 AHR)
8 5:26 (158 AHR)
9 5:27 (158 AHR)
10 5;26 (159 AHR)
11 5:26 (159 AHR)
12 5:27 (161 AHR)
13 5:24 (161 AHR)
14 5;24 (162 AHR)
15 5:18 (164 AHR)
Total = 81:37 @ 156 bpm for the 15mi. Although it's pretty obvious the HR was gradually increasing throughout the workout even though I kept the effort fairly even from miles 4-12 before picking it up a notch the next 2 miles and closing the last half mile at close to HM effort.
Sunday - 16.9 miles (AM = 10.8 @ 7:48/mi with AHR of 123, PM = 6.1 @ 7:45/mi with AHR of 118)
Overall fairly pleased that the HR monitor confirms my resting HR (i.e. mid-high 30s), my easy run HR (120-125 AHR), and got some good information on marathon/LT threshold effort. I think I probably wasn't 100% recovered for the Tuesday 4x2mi session since I went through a gauntlet of "medium effort" days that one of my friend/advisor/coach suggested the week before. (Friday was 12mi progression from 6:00 -> 5:20 pace, Saturday was 10x1min hard @ HM/10K effort, and Sunday was a 22 mile depletion run) Otherwise I think I may have been able to push the effort a bit more on the Tuesday workout and get my LT up into the mid to high 160s. Maybe? The most informative thing I got out of this past week was the MP effort tempo on Saturday and how my heart rate progressively increases even if I do feel more comfortable as I get settled in from miles 3-13 of it.
Another interesting thing I noticed that seems to echo some of you have mentioned on here regarding HR and tired legs, I have definitely noticed it's harder to push your HR higher when your legs are tired/tight. Last week Ned and I were discussing some of this HR data and we both thought my HR would still be in the mid-120s for my easy runs after the Tuesday workout. On the Tuesday afternoon recovery run I actually couldn't even get my HR above the low-120s (and the average was sub-120), and the same thing happened on Saturday on my post-workout afternoon run again. Hell, this morning I was experiencing some set of delayed DOMS or something from Saturday (or just plain tired/tight since I had to roll right out of bed and run in order to make a morning meeting for work) and I couldn't get my AHR over 113 until 6 miles into my run.
I have a 10-mile tune-up race coming up this weekend that should provide some more interesting data as well.
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tri-man 47
Footballguy
Veeeery interesting, Steve! Hopefully you're right about that 10-11 s/mi improvement!
MAC_32
Footballguy
I hate to follow Steve, but I want to write about this week while it's fresh in my mind and I have some time while my kids watch Cars for the 143rd time.
Sunday - I was sore after the previous days 16 mile run, but to my surprise - not tired. I jogged real easy to the gym, expended my energy strength training, then resumed the very easy jog home. 4 miles 9ish minute pace.
Monday - 6 mile progression run, started at 7:33, finished at 6:11 - total run 7:33/7:24/7:10/7:02/6:47/6:11. Miles 2 and 4 were a little slower than I wanted but I was happy with how much I picked it up to finish.
Tuesday - strength training, only
Wednesday - a failed easy trail run, planned on six - completed "4" (more like 3 tbh). I knew it was going to be a grind before I even went out there, but stomach problems unraveled the whole run. After the second stop in the woods I told my buddy to go ahead and I'll do the walk of shame back. But I hiked up a cliff!
Thursday - it was part frustration with the day before, but I was exhausted and I really didn't want to tweak my schedule for the weekend so I didnt do any strength training nor running. It was a good decision.
Friday - 12.5 miles in an hour and a half (7:10 pace). I ran to the shoe store (lovely wife hauled out the kids and picked me up). Playing around with different routes I realized I could mimic my half in May with a point to point run. I can't do that where I live, but given where I was finishing it was perfect. The down's are out of the way early, mostly flat but rolling hills in the middle, with a miserable uphill finish. This went a lot better than I thought it would. Every mile but one from 3-10 was between 6:57 and 7:10 until I got to the final climb and I handled the finishing climb surprisingly well.
Saturday - similar to Sunday, but I wasn't nearly as sore so I did 6 miles of recovery instead of 4.
Sunday - Easter (rest)
Today - 18 miles at 7:36. It's not pleasant out, mid 40's, rain, and winds 25-30 mph. I chose a route that got the head wind out of the way at the start. It was a miserable 4 miles but I'm glad I got it out of the way. My net miles 5-11 came out to about 7:30 when I had a scheduled re-check. I felt better then than I did after the headwind stretch, so I decided to pick it up to finish. The last incline was shortly thereafter, but once I got to flatter land I ramped it up to 7:15ish miles 13-15 and when I still had plenty of juice left I pushed it to 7 flat for the final 3.
Overall, successful 9 day cycle. Already at a new monthly high (148) too. Current plan is to take it easy the next 5 days (2-3 easy runs, 2-3 lifts, 1 rest day) and hopefully I'm good for a longer tempo on Sunday. Thinking about 20 in two weeks. We'll see...
Sunday - I was sore after the previous days 16 mile run, but to my surprise - not tired. I jogged real easy to the gym, expended my energy strength training, then resumed the very easy jog home. 4 miles 9ish minute pace.
Monday - 6 mile progression run, started at 7:33, finished at 6:11 - total run 7:33/7:24/7:10/7:02/6:47/6:11. Miles 2 and 4 were a little slower than I wanted but I was happy with how much I picked it up to finish.
Tuesday - strength training, only
Wednesday - a failed easy trail run, planned on six - completed "4" (more like 3 tbh). I knew it was going to be a grind before I even went out there, but stomach problems unraveled the whole run. After the second stop in the woods I told my buddy to go ahead and I'll do the walk of shame back. But I hiked up a cliff!
Thursday - it was part frustration with the day before, but I was exhausted and I really didn't want to tweak my schedule for the weekend so I didnt do any strength training nor running. It was a good decision.
Friday - 12.5 miles in an hour and a half (7:10 pace). I ran to the shoe store (lovely wife hauled out the kids and picked me up). Playing around with different routes I realized I could mimic my half in May with a point to point run. I can't do that where I live, but given where I was finishing it was perfect. The down's are out of the way early, mostly flat but rolling hills in the middle, with a miserable uphill finish. This went a lot better than I thought it would. Every mile but one from 3-10 was between 6:57 and 7:10 until I got to the final climb and I handled the finishing climb surprisingly well.
Saturday - similar to Sunday, but I wasn't nearly as sore so I did 6 miles of recovery instead of 4.
Sunday - Easter (rest)
Today - 18 miles at 7:36. It's not pleasant out, mid 40's, rain, and winds 25-30 mph. I chose a route that got the head wind out of the way at the start. It was a miserable 4 miles but I'm glad I got it out of the way. My net miles 5-11 came out to about 7:30 when I had a scheduled re-check. I felt better then than I did after the headwind stretch, so I decided to pick it up to finish. The last incline was shortly thereafter, but once I got to flatter land I ramped it up to 7:15ish miles 13-15 and when I still had plenty of juice left I pushed it to 7 flat for the final 3.
Overall, successful 9 day cycle. Already at a new monthly high (148) too. Current plan is to take it easy the next 5 days (2-3 easy runs, 2-3 lifts, 1 rest day) and hopefully I'm good for a longer tempo on Sunday. Thinking about 20 in two weeks. We'll see...
Hang 10
Footballguy
Been trying to fix my heel strike for a while now and think I may have finally figured it out. I got a new phone so I was playing with the slow motion today. My foot landing looks much better but think my arm swing is a tad passive and Im probably not leaning forward enough. Any other comments/suggestions?
https://youtu.be/9dPvLyl1ulk
https://youtu.be/9dPvLyl1ulk
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Nigel
Footballguy
igbomb
Footballguy
Starting to get a little nervous for my run this next weekend. The hard work is done and I'm just getting in some final taper miles. But the course is a hilly ******* (for SE Michigan) and the weather is always a bit unpredictable. I have some loose goals but realize this one is really just about getting through it. On a flat course, I'd be chasing 1:50 or less for my half. On this course, 2 hours would be something I can live with but less than 1:54 would be a PR.
But up first is an interview on Friday for a promotion at work. I wasn't even sure I wanted this one a month ago but now I'm down to the final three and I really want it.
I'm going to be a bundle of nerves all week long.
But up first is an interview on Friday for a promotion at work. I wasn't even sure I wanted this one a month ago but now I'm down to the final three and I really want it.
I'm going to be a bundle of nerves all week long.
FUBAR
Footballguy
Looks good.
Seems a little weird that you pick your toe up first like you're going to hit your heel first but then land flat. Might be completely normal but I haven't noticed that before.
Have you tried running barefoot or with vibrams for a short distance? Grass drills?
Hang 10
Footballguy
I'm sure it has something to do with me fighting my natural instinct to heel strike. It's definitely still a work in progress and it's going to take more practice. It felt a bit more natural today though which is encouraging.
Never really tried much barefoot running. I remember giving it a try on the beach one day but that's about it.
FUBAR
Footballguy
I have a shoe problem
Just bought another pair for the road. https://www.amazon.com/gp/aw/d/B00PJ86SKE/ref=ya_aw_od_pi?ie=UTF8&psc=1. Kinvara 6, loved my other Sauconys.
Just bought another pair for the road. https://www.amazon.com/gp/aw/d/B00PJ86SKE/ref=ya_aw_od_pi?ie=UTF8&psc=1. Kinvara 6, loved my other Sauconys.
Hang 10
Footballguy
The move nervous you are, the better you'll feel once you finish that race. Good luck on the job and the race!
Hang 10
Footballguy
ChiefD
Footballguy
tri-man 47
Footballguy
Yes, getting there! I looked at it a lot ...quite fun and cool to do. Stop it at :06, just as the right foot is landing. You'll see that your foot plant is still out in front of your (erect) body. At the very end, your legs go straight ...that might be because your braking after the quick demo. The only other element I couldn't determine was how long the foot was on the ground (due to the slow motion). I suspect the foot plant might last a smidge too long, given the reach seen above. Great idea to tape it like that ...I'll have to do the same at some point as I move into the summer.
Hang 10
Footballguy
I may be overreaching because I don't have enough body lean forward. I probably have a tendency to lean back because I've been a heel striker all my life.
ETA: Compare yesterday to almost 2 years ago and I think there's some good improvement though. https://www.youtube.com/watch?v=JRJxqZj9zpk
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Juxtatarot
Footballguy
Hang 10
Footballguy
TUESDAY TRAINING TIP
Save your race for race day. – Jacob Puzey
Runners are often confused when they race poorly after having had an amazing workout just a week or two before. Far too many people run their best races in practice and then have nothing left when race day comes around. It’s the classic case of “leaving the race in training.”
While training should challenge you, it’s not meant to test you in all of the same ways that racing does. If it does, you are racing not training. And if you race in training eventually you’ll plateau and won’t be able to match your best practice performances on race day.
Greg tells a story to illustrate the point. When he was a young coach, he coached a woman as part of an Olympic development team who was primed for a great race at the New York City Marathon. She was having exceptional workouts and running faster and faster. Coach and athlete were excited but little did he know that he was actually pushing her too hard in the training, pushing for faster times to show she was in greater and greater race shape. But, she was racing the training and on race day, she was flat, tired and unable to come anywhere close to what her training suggested.
This experience taught him a great lesson. “If your racing results don’t match up to what your training predicts, then you are racing your training and need to hold back more in training,” he says.
As you approach your next big race, don’t leave your race in training. Make racing special by saving your best efforts for race day.
Good stuff from the McMillan newsletter.
Save your race for race day. – Jacob Puzey
Runners are often confused when they race poorly after having had an amazing workout just a week or two before. Far too many people run their best races in practice and then have nothing left when race day comes around. It’s the classic case of “leaving the race in training.”
While training should challenge you, it’s not meant to test you in all of the same ways that racing does. If it does, you are racing not training. And if you race in training eventually you’ll plateau and won’t be able to match your best practice performances on race day.
Greg tells a story to illustrate the point. When he was a young coach, he coached a woman as part of an Olympic development team who was primed for a great race at the New York City Marathon. She was having exceptional workouts and running faster and faster. Coach and athlete were excited but little did he know that he was actually pushing her too hard in the training, pushing for faster times to show she was in greater and greater race shape. But, she was racing the training and on race day, she was flat, tired and unable to come anywhere close to what her training suggested.
This experience taught him a great lesson. “If your racing results don’t match up to what your training predicts, then you are racing your training and need to hold back more in training,” he says.
As you approach your next big race, don’t leave your race in training. Make racing special by saving your best efforts for race day.
Good stuff from the McMillan newsletter.
SFBayDuck
Footballguy
Interesting stuff, @SteveC702. Looking at your numbers it's amazing that you and I are of the same species, hypothetically. I'm not so sure.
@MAC_32, nice training block! I especially appreciated Wednesday's effort. Although in looking at the Strava data from that one, I don't see the "cliff" you describe anywhere!
I finally cashed in the REI gift cards I've been accumulating from birthdays and xmas and got the Fenix 3 HR. The thing is overwhelming a little, it does so much. Been playing around with it a little since it got here yesterday, trying to figure out activity tracking and HR and sleep tracking, and already got yelled at by girlfriend for looking at it during dinner when a text came in (notifications from my phone show up on it). Hopefully I can figure out how to use it on my run this morning.
@MAC_32, nice training block! I especially appreciated Wednesday's effort. Although in looking at the Strava data from that one, I don't see the "cliff" you describe anywhere!
I finally cashed in the REI gift cards I've been accumulating from birthdays and xmas and got the Fenix 3 HR. The thing is overwhelming a little, it does so much. Been playing around with it a little since it got here yesterday, trying to figure out activity tracking and HR and sleep tracking, and already got yelled at by girlfriend for looking at it during dinner when a text came in (notifications from my phone show up on it). Hopefully I can figure out how to use it on my run this morning.
tri-man 47
Footballguy
Definitely! That left foot at :09? Yikes!
And as I read your Tuesday Training Tip, I immediately start to question if that's describing me ...a pre-'taper madness' moment, for sure.
Hang 10
Footballguy
I wouldn't think so since you train based on your HR. That should keep your training in check.And as I read your Tuesday Training Tip, I immediately start to question if that's describing me ...a pre-'taper madness' moment, for sure.
mr. furley
Footballguy
anyone catch The Barkley Marathons on Netflix?
Hang 10
Footballguy
Oh yeah. Loved it. I laughed out loud more than once at how sadistic that race was.
mr. furley
Footballguy
Hang 10
Footballguy
For sure.
"It's time for Taps."
"No, no..you have plenty of time to rest up and get back out there."
"It's time for Taps."
MAC_32
Footballguy
Strava hosed me on that one, I was using exposed tree roots to hoist me up that thing! I'm wondering if it's because it wasn't a real trail; I just knew there was one at the top and I wanted to take my ball and go homeSFBayDuck said:Interesting stuff, @SteveC702. Looking at your numbers it's amazing that you and I are of the same species, hypothetically. I'm not so sure.
@MAC_32, nice training block! I especially appreciated Wednesday's effort. Although in looking at the Strava data from that one, I don't see the "cliff" you describe anywhere!
I finally cashed in the REI gift cards I've been accumulating from birthdays and xmas and got the Fenix 3 HR. The thing is overwhelming a little, it does so much. Been playing around with it a little since it got here yesterday, trying to figure out activity tracking and HR and sleep tracking, and already got yelled at by girlfriend for looking at it during dinner when a text came in (notifications from my phone show up on it). Hopefully I can figure out how to use it on my run this morning.
Nigel
Footballguy
Have taken this week relatively easy with the exception of a pretty hard 6/4 tempo this morning. My biggest focus this week is a fundraising party I'm hosting at my house Saturday for the charity I'm running for. I've got 80+ coming over and I've promised to feed them all smoked meat (ribs/pork butts) and keg beer. Quite a production, my wife is hating me. To free up Saturday morning I'm going to wake up extra early tomorrow to get my long run in, 13 - 15M.
On the plus side I've already passed my fundraising quota of 6K thanks mostly to donations from people coming Sat, so I've got that stress out of the way.
On the plus side I've already passed my fundraising quota of 6K thanks mostly to donations from people coming Sat, so I've got that stress out of the way.
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MAC_32
Footballguy
FUBAR
Footballguy
March:
B: 8x / 8.5 hrs / 176.7 miles
R: 20x / 18 hrs / 134.8 miles
S: 9x / 7.5 hrs / 26,900 yards
ST: 8x
YTD:
B: 25x / 27.5 hrs / 550.7 miles
R: 56x / 63 hours / 450.3 miles
S: 15x / 13 hrs / 43,800 yds
ST: 16x
March was somewhat of a down month for bike and run (slight uptick for swimming and strength training) but I did get in just over 1,000 miles for the year.
After the April 10 HM I'll increase my riding time.
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Hang 10
Footballguy
Bummed. This is the first day I've missed due to injury in quite a while. I tweaked my back right around my SI joint. I didn't sleep for #### last night and had to bail about 20ft into my run because every right foot strike I felt that stabbing pain. Hopefully I won't be shelved for too long. :(
SFBayDuck
Footballguy
I accidentally stepped off the side of the trail a couple of days ago and cranked my ankle, and while it didn't bother me at the time it's now obvious I've got a mild ankle sprain that does hurt a bit when running. So I've gone out each of the last two days and changed what I had planned to avoid making it any worse, while continuing to get some activity in. Today instead of the long downhill effort I had planned on this week on some pretty rutted out and rocky fire road and single track, after a couple of flat miles that weren't doing much for me I drove to a fire road trail head and did a few repeats up and down that, and then ran down the paved road a couple of times as hard as I could to get a couple of downhill repeats. Between the repeats and hopping in my car after a couple of miles to drive to the hill, it made for a pretty strange looking elevation chart on Strava. I even hit sub-5:30 pace for a little bit, now I know what Steve feels like! Ok, not really. It was kind of scary to be going that fast......
FUBAR
Footballguy
FUBAR
Footballguy
tri-man 47
Footballguy
Nice fundraising, Nigel!
and nice month, FUBAR!
But injuries, Hang10 and Duck? Yuck, yuck.
Final formal training run for me today - a tough, hilly 21 miler in the warms rains of Grand Rapids. 8:20/mi , HR 150. Taper time!
and nice month, FUBAR!
But injuries, Hang10 and Duck? Yuck, yuck.
Final formal training run for me today - a tough, hilly 21 miler in the warms rains of Grand Rapids. 8:20/mi , HR 150. Taper time!
SFBayDuck
Footballguy
My new fenix 3 HR! First time I've looked at that (although you're the 2nd one from here to notice it). Looks like it works fairly well, as the first portion of the run was in shaded woods, and the 2nd part was out on exposed road. Although it sure looks like it's being influenced by my effort level as well.
igbomb
Footballguy
Final tuneup run tonight before my Sunday race. Nervous about the race but I'm super excited to have gone through the training process. I started running again to get healthy (down 25 pounds since August) but am hoping to turn this into a consistent hobby. With four kids and a demanding job, finding the time is an eternal struggle and I routinely find myself running at 10 at night. But I'm ok with it, and more importantly my wife is ok with it. She wasn't thrilled that I started all of this while she was 6 months pregnant, but her support is growing by the day. Life is good.
Already looking for my next race, hopefully another half around early July.
Already looking for my next race, hopefully another half around early July.
SFBayDuck
Footballguy
Barkley kicks off at some point on Saturday, whenever Laz lights that cigarette. A good peak into the training of four people who will be out there this year. Gary Robbins is a bad man, it will be interesting to see if he can get it done.
ChiefD
Footballguy
Does anyone here have any experience in doing an extensive period of training at only below aerobic thresholds? I've been reading and listening to more and more about that as so called "fat adapting" your system. A few podcasts recently on Trail Runner Nation, as well as Mark Sisson's book Primal Endurance and Brad Kearn's Primal Endurance Podcast.
Based on this I've been focusing on moving away from carbs and sugar and towards a diet highest in fat and protein. I do feel like i have more energy and plan to go full out on this for a period following a 50 mile race next weekend. That said, I wanted to get some thoughts on this in general and possibly even specific to whether or not this might benefit me in training for my first 100 in September (Superior 100). My concern in attempting this now is that I haven't found the time I'd have like to build a solid base this winter, so my training block will essentially be the next 5 months. They say you need a period of at least 8 weeks of workouts never exceeding your aerobic/anaerobic threshold (Mafetone Method 180 minus your age) to fat adapt your system and make it more efficient at burning fat as fuel as opposed to glucose. Considering I want to train on hilly terrain similar to the Superior 100, this means I'd be going slooooooow, and likely wouldn't get any exerting hill workouts in for 2 months. Then they propose periods of high intensity workouts (hills, interval, tempo, etc) for not more than 2-3 weeks, followed by equal or greater periods back to aerobic workouts.
Anyone with any experience with this or thoughts on whether or not to give this a go? Does it matter one way or the other in possibly starting this now that I have a limited five month training block for a race? Any insight would be much appreciated!
Based on this I've been focusing on moving away from carbs and sugar and towards a diet highest in fat and protein. I do feel like i have more energy and plan to go full out on this for a period following a 50 mile race next weekend. That said, I wanted to get some thoughts on this in general and possibly even specific to whether or not this might benefit me in training for my first 100 in September (Superior 100). My concern in attempting this now is that I haven't found the time I'd have like to build a solid base this winter, so my training block will essentially be the next 5 months. They say you need a period of at least 8 weeks of workouts never exceeding your aerobic/anaerobic threshold (Mafetone Method 180 minus your age) to fat adapt your system and make it more efficient at burning fat as fuel as opposed to glucose. Considering I want to train on hilly terrain similar to the Superior 100, this means I'd be going slooooooow, and likely wouldn't get any exerting hill workouts in for 2 months. Then they propose periods of high intensity workouts (hills, interval, tempo, etc) for not more than 2-3 weeks, followed by equal or greater periods back to aerobic workouts.
Anyone with any experience with this or thoughts on whether or not to give this a go? Does it matter one way or the other in possibly starting this now that I have a limited five month training block for a race? Any insight would be much appreciated!
