tri-man 47
Footballguy
My wife and I were just talking about this the other day. We’d love to take the train out west and back and swing through that area as part of the tour.
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Ran a 10k - Official Thread (42 Viewers)
- Thread starter Ned
- Start date
SteelCurtain
Footballguy
Frustration abounds in my world.
Took several weeks off and ran 6 yesterday and 4 today and I feel the same as I felt 3 weeks ago. Hip is bothersome. I've committed to do planks and glute strengthening this month. A friend of mine and I are doing a challenge for January, so hoping that will make my core a lot stronger and this problem will start to fade into the distance.
In the meantime, I've got multiple doctors on tap this month to start to attack this freakin thing and figure out what is going on.
On top of all that, I had my end of year all written out and my laptop crashed and I lost it. And now i see these awesome decade reports. UGH! I'll get on all of this soon, but I'm back at work today.
Took several weeks off and ran 6 yesterday and 4 today and I feel the same as I felt 3 weeks ago. Hip is bothersome. I've committed to do planks and glute strengthening this month. A friend of mine and I are doing a challenge for January, so hoping that will make my core a lot stronger and this problem will start to fade into the distance.
In the meantime, I've got multiple doctors on tap this month to start to attack this freakin thing and figure out what is going on.
On top of all that, I had my end of year all written out and my laptop crashed and I lost it. And now i see these awesome decade reports. UGH! I'll get on all of this soon, but I'm back at work today.
-OZ-
Footballguy
Just 7?for 2020, there are currently 25 entries on the race calendar... my name is on 7 of those - yes, I just added this relay event!
I might have a problem.
That's not a problem.
I just haven't added mine yet
xulf
Footballguy
The wife and I signed up for a HM on 4/25. They have a running series tied to it that has races (5K, 10K, or 15K) on 3/8 and 3/29 which I will probably sign up for as well.
The goal of my first race last year was to initially just finish and I was only signed up ~6 weeks prior so had limited time to think about it and never formally trained...I just ran. Now, I have a weird feeling about this b/c I have expectations about improving and wanting to hit time/pace goals. I still have no real set plan other than to continue to try and get in 25-30 miles per week with a couple days a week of faster running. I'm still 16 weeks out, but the weather is going to #### on us soon, so I don't know what the impact of that will be either.
@The Iguana - I was looking over your pre-HM runs last year since <1:40 is something I want to hit, and it looks like you did not do many runs below a 8:00/mile pace. But, then you went out and killed your training pace in the races. Was that the plan or did you have times masked with intervals/tempo runs hidden in those runs?
The goal of my first race last year was to initially just finish and I was only signed up ~6 weeks prior so had limited time to think about it and never formally trained...I just ran. Now, I have a weird feeling about this b/c I have expectations about improving and wanting to hit time/pace goals. I still have no real set plan other than to continue to try and get in 25-30 miles per week with a couple days a week of faster running. I'm still 16 weeks out, but the weather is going to #### on us soon, so I don't know what the impact of that will be either.
@The Iguana - I was looking over your pre-HM runs last year since <1:40 is something I want to hit, and it looks like you did not do many runs below a 8:00/mile pace. But, then you went out and killed your training pace in the races. Was that the plan or did you have times masked with intervals/tempo runs hidden in those runs?
The Iguana
Footballguy
There are definitely some intervals hidden in there - not as many as I would have liked or maybe should have done but they are in there if you look deeper than just the "average pace" of the run. Most of them were either half mile intervals with slow quarters in between or some variable intervals (3 at MP, 2 at HMP, 1 at 5K) with a slow period between.
But take note - I have a tendency to "break the rules" and/or ignore sound advice. That said, you are coming from a similar spot that I am/was so some of what I did likely will be helpful, IMO. I think there's a difference in training after you have done "some stuff" verses coming from where I was and you are now - I didn't really know what I could do realistically so part of my training was "proving to myself" that it was possible.
The biggest "faux pax" I was really bad at was running all my long runs faster than recommended. The long runs are meant to be slow and easy. I ran almost all of mine near my goal marathon pace. Yeah, I could have just trusted the experts (here and elsewhere) that the process would work, but there was just such a huge mental boost for me to go run 10, 12, 16 etc at/near goal pace to then trust that I could do the same thing a little longer next time.
My goal for this year as I get closer to some races is to take some of the proven plans and follow them a little more closely - i.e. "trust the experts" and see how much I can benefit from that.
The Iguana
Footballguy
The Iguana
Footballguy
@xulf - the biggest benefit for me, IMO, for the HM was getting out and running longer than that. When training for the spring HMs that I did, the longest runs in training for them was about 10 miles, maybe a little more. From about the 10 mile point to the finish, it become much more of a chore. Several had recommended that I go out and run 15, 16, etc, even as slower miles but I didn't really listen.
In training for the marathon, I had several runs of 15 to 20 under my belt before the October HM. The 10 mile mark was not nearly the same "wall"/mental obstacle in that race as it had been before. I truly think those long runs, even at a slower pace than my race pace, where absolutely huge to me finishing the HM strong.
In training for the marathon, I had several runs of 15 to 20 under my belt before the October HM. The 10 mile mark was not nearly the same "wall"/mental obstacle in that race as it had been before. I truly think those long runs, even at a slower pace than my race pace, where absolutely huge to me finishing the HM strong.
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xulf
Footballguy
That's one of my goals on running...more long runs! I only have 3 runs of >=10 miles to my name and I want to make 10+ a weekly thing with doing multiple 15's before the race (@gianmarco is really selling these, and I'm looking to buy!).
The Iguana
Footballguy
here's something fun... I got my garmin last year for Christmas. Here's my first outdoor run with it on December 29, 2018. I ran the same route on Thanksgiving morning.
Here are the mile splits and my HR for each:
mile 1: 8:43, 140 8:23, 133
mile 2: 8:55, 152 7:45, 149
mile 3: 8:58, 158 7:56, 153
mile 4: 8:48, 162 7:48, 155
mile 5: 8:52, 161 7:56, 158
mile 6: 8:57, 165 7:36, 165
last .6: 8:36, 170 7:36, 169
That's kind of cool, IMO.
Here are the mile splits and my HR for each:
mile 1: 8:43, 140 8:23, 133
mile 2: 8:55, 152 7:45, 149
mile 3: 8:58, 158 7:56, 153
mile 4: 8:48, 162 7:48, 155
mile 5: 8:52, 161 7:56, 158
mile 6: 8:57, 165 7:36, 165
last .6: 8:36, 170 7:36, 169
That's kind of cool, IMO.
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Zasada
Footballguy
I've heard great things about the train through the Rockies. You're welcome anytime!
belljr
Footballguy
Even though I started what 7 weeks ago and only twice a week I will say I do notice a difference.
We took one of our lunch walks and while I did not get winded or anything before i really was meh on doing them
Now they are an easy walk with me trying to pick up the pace a little, annoying the guys I walk with lol
We took one of our lunch walks and while I did not get winded or anything before i really was meh on doing them
Now they are an easy walk with me trying to pick up the pace a little, annoying the guys I walk with lol
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Juxtatarot
Footballguy
First run after my time off was December 5.
December 5: 6.78 miles, 8:06 average pace, 155 average heart rate
Today: 7.36 miles, 8:29 average pace, 130 average heart rate
tri-man 47
Footballguy
Sweet! Wait until you register and then run a race or two ...you'll spend the walk really annoying them with race chatter (or to introduce a new verb, you'll Iggy them with race talk).
The Iguana
Footballguy
that is still just nuts, IMO. I still remember the first time someone said something about your HR and I looked closer at your runs on strava... still not sure you are 100% human. Probably some kind of Peter Quill half alien, half earthling thing going on, IMO.
pbm107
Footballguy
That isn't really efficient for @Juxtatarot, I am more surprised that he is running at recovery pace for a few of his runs.
Juxtatarot
Footballguy
The week of my marathon in October: 7.03 miles, 7:32 average pace, 136 heart rate.
One of my benchmarks for being in top shape is 130 heart rate average at 7:30 pace. I never made it there last fall.
gianmarco
Footballguy
I'm very similar.
One of my benchmarks for being in top shape is 130 heart rate average at 7:30 pm.
ChiefD
Footballguy
gianmarco
Footballguy
Overall, I would think you still need to slow down more for more of your runs. A lot of your runs aren't far off from some of your race paces. Of course, you have some crazy natural speed already, much like Iggy, and he didn't listen and took off so who knows. But, that's the consensus here and overall, that you need to run slow to run fast. As you noted, I didn't run anything close to my race pace for months, so you have to trust your training that it will happen when you need it.
Based on your 15K race, here are your recommended paces. Note the bolded, which should be the majority of your runs.
TRAINING PACES
Workout Type Pace/mi
Easy 9:43 - 10:43
Moderate 9:13 - 10:13
Long Runs 8:43 - 10:13
Speed Workouts 7:14 - 7:32
Vo2max Workouts 6:47 - 7:14
Lactate Threshold 7:32 - 7:52
Strength Workouts 8:03
Half Mar Tempos 7:53
Marathon Tempos 8:13
Strides 5:58 - 6:28
Bottom line: Run more and run slower.
gianmarco
Footballguy
And, @xulf
If you want a great example (and why I pay attention to his training), look at @bushdocda. He's in your same speed category. He just ran a 3:33:55 marathon. He's run a sub 1:39
x.
Most of his runs are in the upper 9s and low 10s. Sure his speed workouts and tempo runs are faster, but they don't make up the majority and he religiously runs his other runs at a much slower pace than what he's capable of. Like he's supposed to. And if you look back at how he's improved over the last 2 years, then you'll see that it works.
If you want a great example (and why I pay attention to his training), look at @bushdocda. He's in your same speed category. He just ran a 3:33:55 marathon. He's run a sub 1:39
x.Most of his runs are in the upper 9s and low 10s. Sure his speed workouts and tempo runs are faster, but they don't make up the majority and he religiously runs his other runs at a much slower pace than what he's capable of. Like he's supposed to. And if you look back at how he's improved over the last 2 years, then you'll see that it works.
MAC_32
Footballguy
I'm somewhere between Gian and Iggy. I agree with Gian's conclusion, but not necessarily with the suggested paces. I think one of the reasons Iggy had success despite only heeding some of our advice is because as Gian said, he's naturally a faster runner. Just like you. So while the suggested paces noted are appropriate for someone at that particular speed, you may actually be faster than that (just like iggy). You need increased volume in order to realize it though - just like Iggy still does.
Hope I confused you more.
xulf
Footballguy
gianmarco said:
gianmarco said:And, @xulf
If you want a great example (and why I pay attention to his training), look at @bushdocda. He's in your same speed category. He just ran a 3:33:55 marathon. He's run a sub 1:39
Most of his runs are in the upper 9s and low 10s. Sure his speed workouts and tempo runs are faster, but they don't make up the majority and he religiously runs his other runs at a much slower pace than what he's capable of. Like he's supposed to. And if you look back at how he's improved over the last 2 years, then you'll see that it works.
MAC_32 said:
All good points here. I know that I am very new to this world and I want to make sure everyone knows that I am absorbing all the great advice.
A few things I have to consider are that
1) I am limited to 25-30 miles per week. That leaves less room for some of the easier stuff and I want to make sure I am getting the bang for my buck. I am also only training for a HM, so a lot of that glue might be able to be replaced with brute force???
2) All I know is all I know...and I know that I will disproportionately rely on personal experiences. However, I am someone that will take advice and try it, regardless of how silly it may seem (if it doesnt work quickly I will usually give up on it). I have read a ton of stuff on here and other sites and changed a lot about how I run, my form, cadence, and all that fun stuff. For race "training" I was running at an 8:30 pace on the regular for shorter distances before the HM and was somehow able to do that pace for the whole distance. I also ran 7 and 9 miles at slightly slower than my 15K pace the two weeks before the event which I used as mental assurance I could do it. Granted, I wasn't pushing my HR on those training runs, so that gave me that extra room to push for longer in the race...which reinforces some of the slower runs. But, running at the pace has been what I have done and i guess I have some comfort in that.
3) I am all for using the pace predictor/trainers. I used it to see what would be feasible on my Thanksgiving 4-miler and it pretty much nailed it. The only thing is basing it off my 15K is essentially telling me what I should be able to do at that current fitness level. I threw out <1:40 for April, but I also threw out <1:35 for a goal this year. If I want to hit those goals, all those pace values drop. I'm not sure which site the paces are from, but according to McMillan my Easy Runs should be 8:20-9:21, Long Runs at 8:25-9:42, and Recovery Jogs at 9:27-10:09 (those are for my 15K time). I think those "feel" more appropriate and I have already been doing some runs just below or above 9:00.
And, yes, I am always thoroughly confused. I never even really know what I am going to do runwise (other than distance) until I am actually running, unless my legs are cashed.
ETA - and yes @bushdocda is a BMF that I should try to emulate
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ChiefD
Footballguy
A Review of the Decade
On October 28th, 2012 I weighed 172 pounds. I was drinking almost every day. My cholesterol was high and my health was heading toward a place of self-destruction. My old man was an alcoholic and died at the age of 41 when I was 17 years old. I was 43 years old and spiraling out of control.
Then one day we were at the neighbor's house for a kids birthday party. Hot neighbor casually mentioned that she was thinking about running a half marathon. She was looking for someone to train and run the race with, so I said: "Sure, why not." I had been thinking about getting into shape, and what the heck - I had someone to train with. So I Immediately signed up for the same half-marathon. So I did a couch to half marathon.
Nothing like jumping in feet first.
My first steps as a runner were taken on October 29th, 2012. I did a 1.54 mile run, with an average pace of 16:32. I then ran about 4 days a week until I started the Hal Higdon Novice 1 plan to get ready for the race.
Your decade of running+ and racing
That decision proved to be a life saver. My first half marathon was this in the spring of 2013:
13.1 Miles. 2:03:16. 9:24 pace. A HUGE accomplishment in my life. My children and wife at the finish line with homemade signs gave me a source of pride I had not felt in a long time. If I recall, my weight on race day was 151 pounds. My alcohol consumption was cut 75%. I cut out all drinking during the week, and then only lightly on weekends. I was literally a new man.
And I caught the running bug. At that point I was still just a guy who ran. But I kept it up. I did another half marathon in October the same year. My stats for that race:
13.1 Miles. 1:52:02. 8:32 pace. I'm hooked. Now I'm a runner!
I can't remember when I joined this thread, and it had to be around this time. For those that have been around here all that time, my ups and downs are well documented. The ups are the build ups to the two marathons I ran in 2015 and 2016. The downs are being diagnosed with the stomach stuff after that second marathon. But that is life. It throws you these curve balls from time to time.
I just wish it wouldn't throw sliders and screwballs and change ups as well, and they seem to be coming more and more frequently. But I have experienced great success at this sport, and it has given me a lot to be proud of.
This spring was arguably the best sporting experience of my life. The back to back marathon and half marathon PR's are something I thought I would EVER do. I've also been blessed to meet a lot of you guys in here, and I consider you guys true friends in everything that word means.
Notable memories of other FBG successes/experiences
There are so many that it would be impossible to name them all. I would say everyone here who posts on a regular basis has provided me with a positive memory somewhere along the line. From @SteveC702's Olympic chase to @Hang 10's tough love encouragement to @Ned's heart rate training wisdom to @The Iguana's enthusiasm to @gianmarco's incredible hospitality - there is not enough room here to mention you all.
Watching @tri-man 47's old nut sack dominate is inspiring.
Following @bushdocda's progress selfishly because his heart rate is similar to mine, and I gleaned a ton of data following his strava feed for this last marathon.
Seeing the consistency of @pbm107 - just incredible over and over and over
Being here for @SFBayDuck for when he finally got into Western States, then the build up, then that race weekend and following along.......wow, man.
My vision of @BassNBrew is just la-da-ing out of bed on a weekend and deciding: I'm gonna pound some brews and run 100 miles today.
Having @gruecd come down to KC and tailgate speaks to the friendships cultivated here.
Beers with @Juxtatarot after that Carmel race may be one of my highlights with the crew here. The conversation and just the feeling of accomplishment that day was great because I got to share it with someone who understands it all.
And God, @Brony - I pray for your health. It breaks my heart knowing the talent you have, and then the frustration you must feel. I think we all feel it here. Your character to keep trying and keep pushing, and then to show up in St. Louis to be there and help - I love it man.
I know I am forgetting some, but know I see and absorb and appreciate all your stories.
Life in general during the 2010s
I am a blessed man. I have a wonderful life with a beautiful wife and incredible kids. I have overcome so much in my life, and it would appear I have it all.
But I don't - yet. As I've alluded to, I still have some demons left. Some of them have to remain hidden because I would do more damage talking about them. I want those demons to die with me because I don't want my family to ever see them or be negatively influenced by them.
But the rest I need to work on. I need to work on letting the positive far outweigh the negative. I need to work on just being happy. I need to be a better me: as a father, a husband, a friend, a brother, and a son.
Running has saved me physically early in this decade up to now. Now I need it to complete the job mentally going forward. That is the next step for me.
Anticipations for the 2020s
Be happy and not sad.
Qualify for Boston.
Buy more shovels.
On October 28th, 2012 I weighed 172 pounds. I was drinking almost every day. My cholesterol was high and my health was heading toward a place of self-destruction. My old man was an alcoholic and died at the age of 41 when I was 17 years old. I was 43 years old and spiraling out of control.
Then one day we were at the neighbor's house for a kids birthday party. Hot neighbor casually mentioned that she was thinking about running a half marathon. She was looking for someone to train and run the race with, so I said: "Sure, why not." I had been thinking about getting into shape, and what the heck - I had someone to train with. So I Immediately signed up for the same half-marathon. So I did a couch to half marathon.
Nothing like jumping in feet first.My first steps as a runner were taken on October 29th, 2012. I did a 1.54 mile run, with an average pace of 16:32. I then ran about 4 days a week until I started the Hal Higdon Novice 1 plan to get ready for the race.
Your decade of running+ and racing
That decision proved to be a life saver. My first half marathon was this in the spring of 2013:
13.1 Miles. 2:03:16. 9:24 pace. A HUGE accomplishment in my life. My children and wife at the finish line with homemade signs gave me a source of pride I had not felt in a long time. If I recall, my weight on race day was 151 pounds. My alcohol consumption was cut 75%. I cut out all drinking during the week, and then only lightly on weekends. I was literally a new man.
And I caught the running bug. At that point I was still just a guy who ran. But I kept it up. I did another half marathon in October the same year. My stats for that race:
13.1 Miles. 1:52:02. 8:32 pace. I'm hooked. Now I'm a runner!
I can't remember when I joined this thread, and it had to be around this time. For those that have been around here all that time, my ups and downs are well documented. The ups are the build ups to the two marathons I ran in 2015 and 2016. The downs are being diagnosed with the stomach stuff after that second marathon. But that is life. It throws you these curve balls from time to time.
I just wish it wouldn't throw sliders and screwballs and change ups as well, and they seem to be coming more and more frequently. But I have experienced great success at this sport, and it has given me a lot to be proud of.
This spring was arguably the best sporting experience of my life. The back to back marathon and half marathon PR's are something I thought I would EVER do. I've also been blessed to meet a lot of you guys in here, and I consider you guys true friends in everything that word means.
Notable memories of other FBG successes/experiences
There are so many that it would be impossible to name them all. I would say everyone here who posts on a regular basis has provided me with a positive memory somewhere along the line. From @SteveC702's Olympic chase to @Hang 10's tough love encouragement to @Ned's heart rate training wisdom to @The Iguana's enthusiasm to @gianmarco's incredible hospitality - there is not enough room here to mention you all.
Watching @tri-man 47's old nut sack dominate is inspiring.
Following @bushdocda's progress selfishly because his heart rate is similar to mine, and I gleaned a ton of data following his strava feed for this last marathon.
Seeing the consistency of @pbm107 - just incredible over and over and over
Being here for @SFBayDuck for when he finally got into Western States, then the build up, then that race weekend and following along.......wow, man.
My vision of @BassNBrew is just la-da-ing out of bed on a weekend and deciding: I'm gonna pound some brews and run 100 miles today.
Having @gruecd come down to KC and tailgate speaks to the friendships cultivated here.
Beers with @Juxtatarot after that Carmel race may be one of my highlights with the crew here. The conversation and just the feeling of accomplishment that day was great because I got to share it with someone who understands it all.
And God, @Brony - I pray for your health. It breaks my heart knowing the talent you have, and then the frustration you must feel. I think we all feel it here. Your character to keep trying and keep pushing, and then to show up in St. Louis to be there and help - I love it man.
I know I am forgetting some, but know I see and absorb and appreciate all your stories.
Life in general during the 2010s
I am a blessed man. I have a wonderful life with a beautiful wife and incredible kids. I have overcome so much in my life, and it would appear I have it all.
But I don't - yet. As I've alluded to, I still have some demons left. Some of them have to remain hidden because I would do more damage talking about them. I want those demons to die with me because I don't want my family to ever see them or be negatively influenced by them.
But the rest I need to work on. I need to work on letting the positive far outweigh the negative. I need to work on just being happy. I need to be a better me: as a father, a husband, a friend, a brother, and a son.
Running has saved me physically early in this decade up to now. Now I need it to complete the job mentally going forward. That is the next step for me.
Anticipations for the 2020s
Be happy and not sad.
Qualify for Boston.
Buy more shovels.
bushdocda
Footballguy
Yes I love easy pace more than most. Happy adhering to easy/recovery pace and usually aligns to something 130s HR and think it’s part personality and part that during training I’m tired af and need the easy days to mentally prepare to physically perform on workout days as much as physically to spur recovery.gianmarco said:And, @xulf
If you want a great example (and why I pay attention to his training), look at @bushdocda. He's in your same speed category. He just ran a 3:33:55 marathon. He's run a sub 1:39
Most of his runs are in the upper 9s and low 10s. Sure his speed workouts and tempo runs are faster, but they don't make up the majority and he religiously runs his other runs at a much slower pace than what he's capable of. Like he's supposed to. And if you look back at how he's improved over the last 2 years, then you'll see that it works.
It’s been the key to getting more days and miles.
-OZ-
Footballguy
You should hang with duck.
Seriously, trail runs are awesome if you're taking it easy. Zen-like
bushdocda
Footballguy
tri-man 47
Footballguy
I hit 130 in a few years.ChiefD said:
MAC_32
Footballguy
I'm not following why pace:HR on a recovery run is a strong indicator of anything. My easy run pace is simply a function of how hard my hard runs have been lately (among other things). I know I'm in a good spot when I look down after an easy run during a more demanding period, see something starting with a 7, and feel refreshed. When I see something deeper in the 8's then I know I need at least one more (and probably a rest day) before ramping up again.
Learn me.
Learn me.
Brony
Footballguy
That's a pretty great multi-year story. (although I wish I hadn't read it after drinking for 2 weeks in a row)
Whatever happened to the hot neighbor?
ChiefD
Footballguy
Juxtatarot said:
Looks like @Juxtatarot wins mileage and heart rate.
@gruecd wins pace.
2-1 juxt.
Sorry grue.
ChiefD
Footballguy
Juxtatarot
Footballguy
I think you're pretty well ahead of me right now. I think your heart rate max is higher too.
Juxtatarot
Footballguy
It's just an easy fitness measure for me to relate to other cycles. When fit, low hearts rate will correlate for me across the pace spectrum. If I'm at 125/8:00, I'm going to be reasonably low in the upper to mid 6
x too.
gianmarco
Footballguy
It's just an objective tool. You are almost assuredly using the same thing without measuring it. You may not see what your HR is but you know what "feels" easy. If you were to measure your HR, your "feeling good" would almost certainly correspond to a lower number. If that number is matched with a 7, you're in good shape as you alluded. If that number is an 8, i.e., you can't run faster without feeling good (i.e. low HR), then you're not in as good of shape. It may just be a matter of short-term fatigue from workouts if you're in the midst of training. But, as in Juxt's case a month ago, it could also be a sign of overall fitness, like him not running for a while.
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MAC_32
Footballguy
It's not gospel, but for me it's usually that. It's how I know when to pull the plug on streaks even if mother nature is telling me not to. I'm rarely concerned if I see a 6 mile run at 8:40some pace in dry conditions mid training, but it is a sign I'll need to take a step back before I go again.
gianmarco
Footballguy
If you wore a HR monitor, you'd probably see an objective number to confirm that. You've been doing this long enough and low-tech enough during that time that you just don't need it.
I will say after doing HR training this summer, by the end of 1-2 months, I could look down and guess my HR within 1-2 beats based on how I felt. I still have a pretty good feel for it across a bigger spectrum.
Little interesting note on that, I just did a 12 mile run with my wife a couple days ago. For some reason, we got started and I felt awful about a half mile in. Like, I hadn't felt that way in a long time. Even my wife with her headphones on listening to music looked over at me and could tell I was breathing funny. She asked me what was wrong and that I didn't sound right. I thought for sure I was going to have to pull the plug on our run. I told her I really needed to slow down and see if I could fix it. We had eaten salty food the night before and I thought maybe I was dehydrated. Of course, no water was on in the park and I didn't bring any with. It took almost 2 miles but I suddenly felt much better. I did end up finding a water fountain with water about 4 miles in that I hit both loops. The rest of the run felt fantastic and I had no issues at all. Felt good enough to push a little the last mile and felt fresh at the end.
I got home and looked at my data and my HR was up to 160 in that first mile for some reason. Yes, there was a hill, but it wasn't that long and that shouldn't have made me feel like it did. But we both knew something wasn't right and my HR backed that up. If you look, I got my HR down into the mid 130's for the next 2 miles and that was all I needed. It probably was a combo of overall fatigue and some dehydration and the hill and just not warming up enough, but my HR told the whole story.
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Brony
Footballguy
pbm107
Footballguy
I am not that good at guessing my heart rate at recovery paces or workouts but I know exactly what 145 feels like.
ChiefD
Footballguy
So, how about a little run within a run analysis. I have been using the smashrun website (I think it was @bushdocda who mentioned this site awhile ago) to import my data from strava so I can highlight segments within my run. Those segments give me pace, HR, and mileage within those segments. So for my run last night, I like to see what really went on.
So last night was my first SOS run on this HM cycle. So it was a 1.5 mile warm up, followed by 3 miles at HM pace, then a 1.5 mile cool down.
My A goal for the spring half is 1:39:59, which is about a 7:37 pace. I also know from experience that my ideal heart rate during a HM is about 175.
I chose the route last night on purpose: I wanted some downhills to get going so I could get some leg churn early: I hadn't done hardly any speed work at all since my spring half. I also wanted to be careful here on what my starting goal for this workout should be. One of the mistakes I made during that marathon training cycle last year was trying to run the speed work too fast early on. It was really, really hard and I got frustrated and had to reassess my goals.
But that was ok - it taught me my goal was wrong. So for last night, I figured I would shoot for an overall HM pace of around 8:00/mile for that three mile segment. I know from experience now that I should be able to build from there, but I didn't want to blow my wad the first day. So here was the workout:
1.5 Mile Warm Up: 9:07 pace, HR 149. This actually felt pretty damn good to be honest. That heart rate and pace shows me at least a little progress was made during maintenance mode.
Mile 1: 7:37 pace, HR 166. This was largely a downhill segment, but like I said, I chose this on purpose. I needed to go fast out of the gate for some positive mental feelings, plus I just wanted to churn my legs. They have been pretty quiet for awhile.
Mile 2: 8:10 pace, HR 173. Starting to get into some hills here. But I had no expectation of staying in the 7's.
Mile 3: 8:01 pace, HR 175. This felt good because I was able to rebound from some hills and start to push again. This was a mix of some downhills, uphills, and flat.
1.5 Mile Cool Down: 10:00 pace, HR 159. Just finishing up. A large uphill followed by a mix to get home.
So overall, for that 3 mile HM pace segment, I was at 8:03 pace with a 171 HR. Which felt about right for a HM pace for now. And the heart rate confirmed that.
A good start to the speed portion of the cycle.
So last night was my first SOS run on this HM cycle. So it was a 1.5 mile warm up, followed by 3 miles at HM pace, then a 1.5 mile cool down.
My A goal for the spring half is 1:39:59, which is about a 7:37 pace. I also know from experience that my ideal heart rate during a HM is about 175.
I chose the route last night on purpose: I wanted some downhills to get going so I could get some leg churn early: I hadn't done hardly any speed work at all since my spring half. I also wanted to be careful here on what my starting goal for this workout should be. One of the mistakes I made during that marathon training cycle last year was trying to run the speed work too fast early on. It was really, really hard and I got frustrated and had to reassess my goals.
But that was ok - it taught me my goal was wrong. So for last night, I figured I would shoot for an overall HM pace of around 8:00/mile for that three mile segment. I know from experience now that I should be able to build from there, but I didn't want to blow my wad the first day. So here was the workout:
1.5 Mile Warm Up: 9:07 pace, HR 149. This actually felt pretty damn good to be honest. That heart rate and pace shows me at least a little progress was made during maintenance mode.
Mile 1: 7:37 pace, HR 166. This was largely a downhill segment, but like I said, I chose this on purpose. I needed to go fast out of the gate for some positive mental feelings, plus I just wanted to churn my legs. They have been pretty quiet for awhile.
Mile 2: 8:10 pace, HR 173. Starting to get into some hills here. But I had no expectation of staying in the 7's.
Mile 3: 8:01 pace, HR 175. This felt good because I was able to rebound from some hills and start to push again. This was a mix of some downhills, uphills, and flat.
1.5 Mile Cool Down: 10:00 pace, HR 159. Just finishing up. A large uphill followed by a mix to get home.
So overall, for that 3 mile HM pace segment, I was at 8:03 pace with a 171 HR. Which felt about right for a HM pace for now. And the heart rate confirmed that.
A good start to the speed portion of the cycle.
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MAC_32
Footballguy
I will be surprised if I am anywhere near our zombie juxt on the low end. I am curious how much my mHR has changed since I guinea pig'd some testing for a friend of mine 7 years ago though.meh, they don't give medals to who had the best HR.
gianmarco
Footballguy
xulf
Footballguy
xulf
Footballguy
Are you doing the Hanson HM plan and jumping ahead a few weeks? I've been looking over several plans but the Hanson plan looks to have more weekly miles than I can likely do.
JShare87
Footballguy
Low cadence at high speeds would mean he is an extremely powerful runner, correct? Before I posted my video and @tri-man 47 instructed me to lean forward more, I had a really high cadence. Usually around 180-190 and got into the 210-220 range with speed. Ever since I have incorporated activating my glutes and hamstrings by leaning forward, my cadence has dropped significantly. I have noticed that my slow runs are no longer in the 9:00s or even the 8:00s for that matter. Every time I see @MAC_32’s cadence, I assume he runs like a damn sprinter.
Also, my avg HR this morning was 130 at 8:22 pace. Suck on that @Juxtatarot.
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