Zasada
Footballguy
Dude, what is your max HR? Those are crazy! I'd be dead!
Congrats on a great race. You're right -- it was well run and you DBAP'd it (which is evident in your HRs). Well done.
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Ran a 10k - Official Thread (15 Viewers)
- Thread starter Ned
- Start date
Dude, what is your max HR? Those are crazy! I'd be dead!
Congrats on a great race. You're right -- it was well run and you DBAP'd it (which is evident in your HRs). Well done.
Dr_Zaius
Footballguy
Yeah, in hindsight it really was a missed opportunity. Unfortunately not all of us have the self-confidence and swagger to do The Full Gian. May be something I need to work on.
Not totally sure, but highest I've ever seen is 200 when I was in my 20s, so I'm assuming ~200? It's not unusual for me to be mid-upper 180s at the end of 5K or a group of intervals, but I don't remember a race where it's ever gone above low 190s.
ChiefD
Footballguy
Your max is way higher than 200 I'd bet.
220? Seems crazy but mine is pretty high around 197. If you were hitting 199 during a half you have way more heart rate available in my opinion. (meaning for 5k's and such)
Also may need an adjustment for heart rate training in the future.
gianmarco
Footballguy
ChiefD
Footballguy
Dr_Zaius
Footballguy
I think that means that should we ever meet, we may explode into a beam of energy. Juxt gets his revenge by vaporizing all nearby geese.
No.
lumpy19
Footballguy
MAC_32
Footballguy
So much for this idea. Nothing directly to draw this to, but I've been battling a L hip/lower back issue since the 13th. Noticed it during a planned progression run, so I pivoted to a bell curve. Rest of that day was fine, but the next morning notsomuch. Issues while walking lasted a few days then an attempt to run 7 days after was aborted 3 steps in...so this recovery has been slooooow. Everything in the gym has been fine...just not running. I was able to complete a 3 mile run yesterday, but it wasn't happy over the last 3-5 mins of it. I was on my feet all day after track coaching and feel fine now though. May try to jog a bit at track tonight and see how it goes, but the 1 step forward 2 steps back 2 steps forward 1 step back dance is sustaining so any sorta fitness pre trip is out. Restarting mid June healthy is my new goal. Yay.
xulf
Footballguy
St. Luke’s Half Marathon RR. So, this is my local spring half marathon, and it was a goal race where I tried to continue to eke down closer to 1:30. As I mentioned in the leadup, I’ve been trying to break out of stagnation without burning myself out or impinging too much on family life, so I settled on a 12 week pseudo-plan. I hit high mileages (for me) and surprisingly my feet and legs held up pretty well. The strange thing was that while I felt stronger in the long runs than any other cycle, and was also recovering really well, any faster workouts never seemed much faster or easier than in previous lower mileage cycles, so I entered into the home stretch somewhat concerned. Add into the equation a cold I picked up during the taper (which the symptoms disappeared after a few days, but my morning HRs were still a little weird a while afterward) and some work and life stress in the last days before the race and I was cautiously optimistic but nervous.
After some feedback from the smart folk here and some internal thought, I came up with my final plan: go out in the 6:58-7:00 mile range and hold for the first half, pick up in the second half if possible, or else just hold on as best I could. This would allow me to threaten 1:30 if things went perfect, and would still beat my PR of 1:32:45 (on this same course in 2019, a race where everything went right) if I had a small positive split. I thought there was a small to decent chance this plan would lead to some gut checks, but I psyched myself up in the 12 hours before the race (with again some help from folks here) and told myself that whatever day I got, I was leaving it on the course.
Race day morning was relatively uneventful other than a surprise bear visit 25 minutes before the race start. Weather was on the warm side but not cataclysmic (~50 at the start to ~60 at the finish, although full sun). I’ll break the race into three sections.
Miles 1-6
Pace (6:55, 6:58, 6:57, 7:02, 6:57, 7:00) HR (162, 178, 178, 184, 184, 185)
Things went relatively smoothly here, and there are several bands along the course in this section which are good for the vibes. Mile 4 was into the wind and sort of draining. I had checked my HR twice in this section, and when I saw 184 the second time I thought “uh oh” and vowed to not check it again, and I did not.
Miles 7-10
Pace (7:05, 7:05, 7:24, 7:31) HR (189, 189, 190, 189)
Miles 7-10 are though a park, which means gravel and some small rolling hills. Also way less spectators here which always makes this section tough. By Mile 7 I knew there would be no speeding up and was resigned to grinding as long/hard as I could. Mile 9 ends with a slight uphill, and while I had previously been running the downhills strong, the downhill at the start of Mile 10 demonstrated that my legs were pretty cooked. Doing math in my head, I was hoping for 1:33x at this point.
Miles 11-13.1
Pace (7:24, 7:33, 7:37, 6:29) HR (191, 192, 193, 199)
Pure grind time, my only concern being to keep the legs moving as much as they are willing to go. Finished strongish on the track, although my wife said somebody passed me here, which I don’t even remember. She also said that it looked like my legs “didn’t want to move”. Final chip time ended up being 1:34:12.
When I finished I reached out to the one volunteer for a medal a couple of times and didn’t understand why he wouldn’t give me one. Walking away I realized I was already holding one in my hand.I was a little confused and dizzy, but managed to make my way to the first set of bleachers and plop down with my water bottle. After a few minutes I was happy to see my family coming over rather than me having to get up and go to them.
It’s funny because, before the race I was thinking that any non-PR result was a failure, but I feel oddly content with the result. I made a reasonable plan based on the information I had, executed that plan, and when things got tough was able to hunker down and just push. If I play the counterfactual game, maybe with a more conservative strategy I get a 10-15 second PR, but I’m glad I didn’t opt for that route. And in the end, I know that there was absolutely nothing left in my legs at the finish of that race, and that’s all I can control.
Great race and absolutely insane effort. Although, the thing I am most impressed with is hitting the distance exactly at 13.10 miles. Some would say you took a page out of @MAC_32s playback and skipped half the race, but I think you are a master corner taker!
Hell of a job and way to go for the big goal!
xulf
Footballguy
Sorry to hear about the running issues. Hopefully it isn't lengthy and it seems like you have some time to let it heal.
MAC_32
Footballguy
Thanks. Reminding myself how complicated recovery from fall's injuries would be helped me get to this point, but with this latest setback I think I'm at the end of my patience rope. Happens again and I'm probably going to start wondering if I'll ever be the same. Cause unlike previous setbacks I'm stumped where this problem stemmed from.
Juxtatarot
Footballguy
How is your range of motion for the injured area?
I ask this because I’m trying to switch my focus from level of uncomfortableness while running to level of uncomfortableness when doing exercises at edges of range of motion. Perhaps fruitless put it seems like it’s helping.
MAC_32
Footballguy
Fine. That's what has me so puzzled. Like, I could do russian speed lunges, box jumps, variations of single leg abductors, and any active abdominal movement without issue within a couple days. I significantly cutback on weights for strength training, but didn't notice any problem. I put them back on and the same. Then I try to walk and discomfort immediately. Why are advanced level and weighted exercises fine, but simply walking not?Juxtatarot said:
My first step or two walking felt like a baby giraffe learning how to put one foot in front of the other - my hip/back hurt and I wasn't sure my balance would allow me to stay on my feet (a little hyperbolic). When I tried to run a few days later once walking was less problematic enhanced pain was immediate so I stopped. A few days later it wasn't so I kept going - felt similar to the walk 10 days prior in that the first couple steps felt weird then I found a rhythm...but after 20 mins notsomuch. I'm sure that was due to some sort of over compensation, but I'm not sure mechanically what I'm actually doing differently.
The answer I'm seeking is probably a simple one and I'm over complicating this, but I'm stumped.
Dr_Zaius
Footballguy
Hopefully you'll be on the mend soon, and you've probably already thought of this, but is there anything at all different about walking/running and your exercise routine besides the movements themselves? Shoes would come to mind, although I can't imagine you haven't considered this already.Why are advanced level and weighted exercises fine, but simply walking not?
MAC_32
Footballguy
I've been paying (way too much) attention to everything I'm doing since it happened, but don't think I was doing anything meaningfully different prior. New shoes should not be needed as I just got these during winter, but since I was due for another order this summer I just accelerated it a couple months. It's certainly possible my habit of wearing shoes for too many miles and I'm getting older is the culprit, but it'd strike me as odd for this specific sequence of events to result from that.
SteelCurtain
Footballguy
Dr_Zaius
Footballguy
SteelCurtain
Footballguy
Thanks for asking, its slow. Admittedly, this is my busiest and most stressful work week of the year, so it may be contributing but I have very little energy when running.
Next week, I'm going to fully get back at it, even if its slow. I need to make it a habit to get out and get my miles in or this fall will be ugly.
beer 30
Footballguy
Or his heart was two beats away from exploding.
Either way solid effort, if you ain't dying, you ain't trying
gruecd
Footballguy
Woke up early Tuesday morning with my right big toe absolutely throbbing. It was even worse yesterday, so I went and saw a podiatrist, who confirmed my suspicions that I have gout. The flare-up was likely related to residual dehydration from the marathon last week (since I really haven't been drinking much water). Prescribed me a Medrol dosepak, which I started immediately, and it's already starting to feel better. Need to get some bloodwork done to see if I'm one of those unfortunate people whose body just produces too much uric acid, in which case I'd probably need to take a daily pill to keep that in check.
I guess no big deal in the grand scheme of things, and it also likely explains why every so often my right ankle gets super stiff and sore for no apparent reason. Likely also a manifestation of the gout.
Legs are feeling completely back to normal, but I'll probably wait until the toe is 100% pain-free before I get back out running.
I guess no big deal in the grand scheme of things, and it also likely explains why every so often my right ankle gets super stiff and sore for no apparent reason. Likely also a manifestation of the gout.
Legs are feeling completely back to normal, but I'll probably wait until the toe is 100% pain-free before I get back out running.
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Brony
Footballguy
oof. That sucks, but at least you have a path forward. Whether you are an overproducer or underexcretor, the treatments for hyperuricemia are generally the same.
After listening to 100's of gout patients and physicians, if I had gout, I'd keep oral prednisone near me, I'd drink more water and I'd take a daily pill to keep blood uric acid levels down.
Juxtatarot
Footballguy
tri-man 47
Footballguy
Right sensations ...wrong body parts.
Hopefully you can get the gout under control quickly.
gruecd
Footballguy
Thanks. Luckily it’s flared up pretty infrequently in the past, and now that I know what it is, I’ll know how to treat it in the future.Right sensations ...wrong body parts.
Hopefully you can get the gout under control quickly.
gruecd
Footballguy
Not great, but I don’t eat any of that stuff regularly at all, and I drink pretty infrequently, too. I really think that flare-ups are related to dehydration for me.
xulf
Footballguy
My HM is on Saturday - OhioHealth Capital City Half
Bib #5576
Tracking is on the RTRT app (maybe this link works?)-- https://track.rtrt.me/e/RP-CAPITAL-CITY-HALF-MARATHON-2022?utm_campaign=OhioHealth Capital City Half Marathon&utm_medium=email&_hsmi=211031194&_hsenc=p2ANqtz--CdYveMJjMZFIJybTAoSmTSoz2xlFOtGHZvRHNq9o3017yv-DSualBn9XFo2NbZOYNg5gZ52mPNCSs_SUuxxQY1PG_8Q&utm_content=211031194&utm_source=hs_email#/tracker
Weather at the start looks to be upper 40s-low 50s. Nice, but also a decent-ish chance of rain <_<
Garmin gave me a "Peaking" on my run today...so, here we go!
Bib #5576
Tracking is on the RTRT app (maybe this link works?)-- https://track.rtrt.me/e/RP-CAPITAL-CITY-HALF-MARATHON-2022?utm_campaign=OhioHealth Capital City Half Marathon&utm_medium=email&_hsmi=211031194&_hsenc=p2ANqtz--CdYveMJjMZFIJybTAoSmTSoz2xlFOtGHZvRHNq9o3017yv-DSualBn9XFo2NbZOYNg5gZ52mPNCSs_SUuxxQY1PG_8Q&utm_content=211031194&utm_source=hs_email#/tracker
Weather at the start looks to be upper 40s-low 50s. Nice, but also a decent-ish chance of rain <_<
Garmin gave me a "Peaking" on my run today...so, here we go!
Juxtatarot
Footballguy
gianmarco
Footballguy
Pretty sure you hit everything on that list during our 3 days together in Boston. I would have thought you were trying to catch gout.
xulf
Footballguy
I started out training for a 7:20 pace and have been creeping that down. If things go well, I might be able to sneak in under 1:35. I'm pretty confident I can eek out an overall pace of 7:15, but the extra mileage over actual HM distance will be deciding factor.
Dr_Zaius
Footballguy
Go time!From what I've seen you've killed just about every workout during training. Fully expecting you to meet your goal. If you are feeling strong after 10 miles, I would be mentally ready to start putting the hammer down over the last 5K.
As far as the distance, don't follow the curves like a noob. Straight lines! Use your doggie sense!
ChiefD
Footballguy
pbm107
Footballguy
I’m racing Broad Street on Sunday and I’m not sure what to expect. Should be a good experiment on fitness vs freshness. In October I had my best race ever on this course in marathon training, without a taper at the end of a 70 mile week.
Training this spring has been okay, I was hoping to get in some longer tempo runs but maxed out at 5. One tempo was cut short because I had difficulty breathing due to allergies, 2 other ones because I was working too hard in windy conditions.
It is clear to me that I am not in the same shape I was in the fall, but I feel good about where I am at.
A month ago I ran a half marathon where I didn’t feel like I was in racing shape and decided to treat it like a workout and run at goal marathon pace. I was surprised how strong I felt during this race and my HR was lower than expected, predicted HR of 167 at that pace and finished at 161.
Since the half, I been 10 sec/mile more efficient than the prior month, but to be fair that # is likely inflated since I am more rested this month (30 less miles).
If you compare my current running efficiency to my best two Broad Street results 2021 and 2016.
I’m 7 sec/mile less efficient than 2021 (6:00 actual pace) and 10 sec/mile more efficient than 2016 (6:07 actual pace). Where does it put me on Sunday, who knows?
2021 Predicted pace @HR 172 5:57 (6:00 actual pace at 174)
2016 Predicted pace @HR 172 6:14 (6:07 actual pace at 175)
2022 Predicted pace @HR 172 6:04 (??? actual pace at ???)
Training this spring has been okay, I was hoping to get in some longer tempo runs but maxed out at 5. One tempo was cut short because I had difficulty breathing due to allergies, 2 other ones because I was working too hard in windy conditions.
It is clear to me that I am not in the same shape I was in the fall, but I feel good about where I am at.
A month ago I ran a half marathon where I didn’t feel like I was in racing shape and decided to treat it like a workout and run at goal marathon pace. I was surprised how strong I felt during this race and my HR was lower than expected, predicted HR of 167 at that pace and finished at 161.
Since the half, I been 10 sec/mile more efficient than the prior month, but to be fair that # is likely inflated since I am more rested this month (30 less miles).
If you compare my current running efficiency to my best two Broad Street results 2021 and 2016.
I’m 7 sec/mile less efficient than 2021 (6:00 actual pace) and 10 sec/mile more efficient than 2016 (6:07 actual pace). Where does it put me on Sunday, who knows?
2021 Predicted pace @HR 172 5:57 (6:00 actual pace at 174)
2016 Predicted pace @HR 172 6:14 (6:07 actual pace at 175)
2022 Predicted pace @HR 172 6:04 (??? actual pace at ???)
Juxtatarot
Footballguy
Juxtatarot
Footballguy
gruecd
Footballguy
Good luck to @xulfand @pbm107in your races this weekend!
For me, the steroids seem to be working, as my toe is feeling a lot better, and I was to get out this morning for a nice little 6.5-miler with no problems (except for a slight headache after having a few diet beers at the Morgan Wallen concert last night). Being on the meds, and knowing that hydration is key to beating the gout flare-ups, I did make a point to drink a ton of water yesterday, too. And it was Mich Ultra, which is basically just water anyway...
Perhaps more importantly, I used my fancy new $400 orthotics for the first time (custom designed to offload the pressure on my metatarsals), and they worked great. Not so much as a twinge from the injured area, so it seems that it was money well spent!
For me, the steroids seem to be working, as my toe is feeling a lot better, and I was to get out this morning for a nice little 6.5-miler with no problems (except for a slight headache after having a few diet beers at the Morgan Wallen concert last night). Being on the meds, and knowing that hydration is key to beating the gout flare-ups, I did make a point to drink a ton of water yesterday, too. And it was Mich Ultra, which is basically just water anyway...
Perhaps more importantly, I used my fancy new $400 orthotics for the first time (custom designed to offload the pressure on my metatarsals), and they worked great. Not so much as a twinge from the injured area, so it seems that it was money well spent!
pbm107
Footballguy
I am crunching the data myself via a spreadsheet. It really isn’t complicated, the prediction is based on the previous month’s totals, pace @ HR. The prediction @ a particular HR is made by adjusted the pace by 3 sec per heartbeat. So if I averaged 8:00 @ 143 and I know that my typical marathon HR is 163, my predicted marathon pace would be 7:00.
It really isn’t anything special, and it is very simplistic way of looking at things. I find it useful more as a metric rather than a prediction. Comparing numbers from training in January and July for instance isn’t really useful, but if want to compare where I am at with my fitness at the start of a marathon cycle in July, I can easily compare all my June totals.
I also find it useful to evaluate individual runs for recovery, if I have a tough workout I try avoid performing another one until my recovery runs indicates that I’m recovered (predicted marathon pace is close to monthly average).
xulf
Footballguy
I'm just glad the magic shoes I pimped have been embraced and loved by so many here.
Wearing them tomorrow
tri-man 47
Footballguy
For me, magic shoes truly do translate to about 20 seconds/mile (4%). Can’t wait to see the weekend results!!
gruecd
Footballguy
The Oofos?I'm just glad the magic shoes I pimped have been embraced and loved by so many here.
gianmarco
Footballguy
-OZ-
Footballguy
you got this! SteelCurtain
Footballguy
pbm107
Footballguy
I took a look at this for myself:
Broad Street 8 sec/mile less efficient than training (no taper)
Marathon 10 sec/mile more efficient than training
5 miler 24 sec/mile more efficient than training
Half Marathon 25 sec/mile more efficient than training
