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Ran a 10k - Official Thread (10 Viewers)

gruecd said:
Your Watch Doesn’t Know How Much Recovery You Need
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Good article, and funny to see my alma matter getting some coverage!

Personally, I just ignore the Strava/Garmin fitness and recovery stats.

Strava's fitness score is a great example:  My Strava fitness was 54 for my first HM (1:47).  79 for my second HM (1:41).  That seems to make sense.  But for my third HM (1:32) my Strava fitness was 65.  

And we've had plenty of discussion about Garmin VO2Max and estimated race times (total fantasy for me).

So I just subjectively gauge my needed recovery by pace/effort.  This morning I went out and didn't have to work that hard to run my usual pace in the hot conditions.  And my HR was surprisingly good (again, given the heat).  So, that probably means I should squeeze a SOS run in tomorrow or Saturday.

What I would like to understand is how my HR zones change as I get more fit (I think this is part of the reason my Strava/Garmin scores are so wrong).  It used to be that I would have to get to a HR of 170 to hit dry-heave territory.  In STL, I hit that in the mid-150s.  Now, a hard effort in cool temps drives a HR in the 140s.  So Strava & Garmin think I'm not working all that hard, when in fact I'm going all-out.  No idea what's happening there.

:shrug:

 
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well, took about 2 years, but I finally got an injury in cycling.  Same old hamstring on my right leg tweaked during a workout yesterday.  Same injury that I used to get during running at the drop of a hat.  To go this long without any worry on that knee has been great and I'm pretty confident this will be a once in a blue moon event.  I'm going to rest it a few days and then ease back into things. 

My cycling fitness has been as good as it's ever been.  I'm in a similar mindset as I was with running - I don't jump out of bed like it's Christmas morning to get going in the morning, but it's also not much of a mental struggle either to keep going every day.  I just focus on getting to the initial minute of exercise and then we're good.  At the same time, I also look forward to the weekend and try to figure out a new route, distance or milestone.  When you get in that groove and you can effortlessly tackle a hill that used to be a struggle - it's pretty sweet. 

I just wish there were a few more events that were somewhere between a race and casual social event.  Way more opportunities for running events than biking. 

 
Zasada said:
I don't see videos of me running very much, so the videos from the STL race were quite eye-opening:  My running form is exactly the same as these 90-year-olds.  

:bag:
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Yeah, I've been very alert to this as well.  That's why I'm backing off from marathon distance for a couple of years and instead staying with shorter distances.  I feel I need to work on leg strength, leg lift, and full leg rotation in my stride.  Over time, I've slipped into the substitution of a fast cadence vs. a strong stride.  I feel if I can improve the balance, I can improve my times.

 
Zasada said:
Good article, and funny to see my alma matter getting some coverage!

Personally, I just ignore the Strava/Garmin fitness and recovery stats.

Strava's fitness score is a great example:  My Strava fitness was 54 for my first HM (1:47).  79 for my second HM (1:41).  That seems to make sense.  But for my third HM (1:32) my Strava fitness was 65.  

And we've had plenty of discussion about Garmin VO2Max and estimated race times (total fantasy for me).
Click to expand...


Strava's fitness score is garbage for me as well, peaking Sept 2015 with a 95 and when I ran Broad Street this year it was a 28. The Garmin VO2max doesn't provide any useful info for me either. 

On the recovery side of things I agree with the article about the watch not knowing how much recovery we need, at least the Garmin 230 I have. I think monitoring/tracking Heart Rate Variability may be useful, has anyone here tracked HRV? The new Garmin 955 tracks HRV, perhaps that will do better with recovery recommendations.  

 
bushdocda said:
T&F fans we have US outdoor champs underway and into the weekend. @SFBayDuck probably there live. Some TV coverage here

https://www.usatf.org/events/event-resource-pages/television-and-webcast

Full event sched here and there is some stream aspect but I think it’s a subscription.

https://www.usatf.org/events/2022/2022-toyota-usatf-outdoor-championships/schedule
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Yup, we'll be there for some of the weekend. A buddy has a weekend long party and pig roast out on the edge of town this weekend as well, so we'll be going back and forth a bit.  Plan for now is to set up the RV tonight at his property, come back for the men's and women's 5K finals at 8:00, spend some time at Hayward tomorrow afternoon/evening (100M finals and short hurdles finals for sure), but we may end up missing a lot of Saturday and end up watching the recording on Sunday or on YouTube as stuff gets posted.

It's Statesmas up in Tahoe as well, with WS100 kicking off Saturday morning.  I've barely been paying attention to that world but I'm sure the next couple of days I'll start dialing in a bit, mostly to get to thinking about my return to crew/pace there next summer in support of @Zasadaafter he gets picked in the lottery in December!

 
gruecd said:
Your Watch Doesn’t Know How Much Recovery You Need
Click to expand...
To me, the Garmin one seems to put way too much emphasis on HR.  If I push the pace just a little in the heat, it's liable to spit out a 48+ hour recovery even for a relatively short run, whereas I know that in good weather during HM training it would spit out like 22 hours or some nonsense after a 12 mile run.  I was glad to see @tri-man 47 determinedly ignore it after the FBG relay, as that is a man who knows things.

 
gianmarco said:
Well, we also told him he needed to keep running or we were going to leave him behind. And there's no telling how long it would take a confused, old man in the middle of Missouri to get back home.
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El Presidente would probably loan him a bike.  You know, from one confused, old man to another.

 
I think I might be starting acclimate a little to the heat.  30C/86F this morning before sunrise, with a 22C/72F dew point (158 SI).

While I still sweat like a pig, I found myself increasing pace through the run, getting below the magic (for me) 5:00/km (8:00/mi) pace by the end.  HR averaged 121, which is about where I had been on cooler days at the same pace earlier in the year.

Garmin won't give me any credit for heat acclimation, but I don't know how that algorithm works.

And totally unrelated, if any of you are out before sunrise this weekend, you can see Venus, the moon, Mars, Jupiter, and Saturn all lined-up.  Pretty cool.

 
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Zasada said:
I think I might be starting acclimate a little to the heat.  30C/86F this morning before sunrise, with a 22C/72F dew point (158 SI).

While I still sweat like a pig, I found myself increasing pace through the run, getting below the magic (for me) 5:00/km (7:00/mi) pace by the end.  HR averaged 121, which is about where I had been on cooler days at the same pace earlier in the year.

Garmin won't give me any credit for heat acclimation, but I don't know how that algorithm works.

And totally unrelated, if any of you are out before sunrise this weekend, you can see Venus, the moon, Mars, Jupiter, and Saturn all lined-up.  Pretty cool.
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121 average HR for 8+ miles in hot, humid conditions?   :bow:

 
Happy Statesmas!

Adam Peterman, running his first ever 100, wins it in 15:13.  Think I heard that he’s the first since the 80’s to win Western States in a debut at that distance.  Good stuff.  Super competitive top 10 this year.

Livestream

Results

 
SayWhat? said:
Happy Statesmas!

Adam Peterman, running his first ever 100, wins it in 15:13.  Think I heard that he’s the first since the 80’s to win Western States in a debut at that distance.  Good stuff.  Super competitive top 10 this year.

Livestream

Results
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And the greatest 60 minutes in Ultrarunning has begun, The Golden Hour at Western States. Looks like 75 or so runners still on the course trying to make it to and around that track before the clock hits 30:00:00. 
 

Meanwhile we’re heading over to Hayward now. They bumped the meet up 2 hours since it’s going to be high-90s here today, so the mens and womens 5Ks start at 10:30 local time. 

 
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Any of you guys use a Garmin chest strap?  I just got one, and all of a sudden I have GCT (271ms), GCT Balance (49.7% R), and Average Vertical Ratio (6.9%) in my stats.  

What should I make of these?  I imagine a lower GCT and AVR is better?

 
SFBayDuck said:
The ending of States  :cry:

Woman with cancer, camera following her the last 1/3 mile up to the track, but it was obvious she wasn’t going to make it. All three of the commentators were crying, Heather and I were crying watching it. She finished 2:08 over the official time. 
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Watched that live, and man oh man.  Not even “just” cancer, inoperable cancer.  Now that’s badass, and truly inspirational.  

 
Zasada said:
Any of you guys use a Garmin chest strap?  I just got one, and all of a sudden I have GCT (271ms), GCT Balance (49.7% R), and Average Vertical Ratio (6.9%) in my stats.  

What should I make of these?  I imagine a lower GCT and AVR is better?
Click to expand...
Had the same experience when I replaced a non Garmin like 2 months ago.  The ‘help’ button next to those metrics in Garmin Connect shows ranges and info that I think is same as here.

https://support.garmin.com/en-US/?faq=2dHRQGwu9G7u5yfFkNDIV7

I’ve been watching them over time and all are better the faster I go. My GCT on easy runs and stride length are not pretty. Think it’s another directional thing but I like it and didn’t have it with my old non Garmin ones. 

 
Zasada said:
Any of you guys use a Garmin chest strap?  I just got one, and all of a sudden I have GCT (271ms), GCT Balance (49.7% R), and Average Vertical Ratio (6.9%) in my stats.  

What should I make of these?  I imagine a lower GCT and AVR is better?
Click to expand...
Yes!  Lower is better.  Obviously balance should aim to be 50/50.

 
Yeah, taking a week off and then running 80 minutes in >150 si Kinda sucked. Slowest and worst I’ve felt after a run in a long time.  Swim this morning felt better But still off a bit. 

 
Zasada said:
@MAC_32 I saw you get a few runs in last week, then a few days off.  Then back today.  How are things feeling?
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Maybe 80%? But my back has been getting better since I started running again and more importantly does not worsen during activity like it was in spring. We'll see how it handles a couple 45 min runs over the next 7-10 days then I'll reassess.

Thanks for asking!

 
gianmarco said:
Anyone thinking of doing Monumental this year, price increase coming up in a couple days.  Just FYI.
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I'm going to miss the fun this year (I do have a registration but I don't think they do transfers).

I was assigned a faster pace group at NYC.  Don't want to run a marathon the day before NYC like I did in 2021.

 
gianmarco said:
Anyone thinking of doing Monumental this year, price increase coming up in a couple days.  Just FYI.
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🤔 I’ll be in Indy tomorrow to the 3rd, visiting family. May have to ask if my sister has room for me to crash that weekend. 

 
For the record... the last couple of days, I have almost started to feel like a "runner" again. Still have a long way to go and need to work on increasing both frequency and distance but it's starting to feel more like a habit again and just a little less like a chore.

 
Some nice runs this morning, to close out the first half of 2022!  Shout-out to my morning running brethren!

@pbm107 with 25K at a strong pace.

@JShare87 with one of his longer post-injury runs -- how are things feeling?

@SteelCurtain with 10 miles, also at a strong pace.  And a great sunrise photo!

@bushdocda with a longer-than-usual weekday run, and some miles at MP.

@xulf putting down the fastest overall pace of the bunch.

...and great to see @Juxtatarot back to his morning regularity...

I salute you!

 
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Zasada said:
Some nice runs this morning, to close out the first half of 2022!  Shout-out to my morning running brethren!

@pbm107 with 25K at a strong pace.

@JShare87 with one of his longer post-injury runs -- how are things feeling?

@SteelCurtain with 10 miles, also at a strong pace.  And a great sunrise photo!

@bushdocda with a longer-than-usual weekday run, and some miles at MP.

@xulf putting down the fastest overall pace of the bunch.

...and great to see @Juxtatarot back to his morning regularity...

I salute you!
Click to expand...
Thanks, I didn’t like what saw with the weather forecast this weekend so I did my long run this morning. Ended up with 219 for the month, a little less than planned but I had to take some days off due to knee pain (old shoes) and vacation. My priority for June was to get in some long runs and I am pleased that I got in four 16 milers. Marathon training starts 7/11, I think I have a good opportunity ahead of me as my fitness is comparable to where I was last year.

This is usually the best time of year for this thread with everyone ramping up for their fall marathons.

 
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