Low HR Training

"Race Report & Upcoming Races" Thread (Read 6920 times)

flower


Happy

    posted: 4/29/2009 at 10:07 AM
    Quote from ymmv on 4/28/2009 at 9:56 PM:
    Big Sur Marathon. My aim was to try to learn how to run these things. I wanted even splits or better. 'They' say: 'add about 20 minutes to your time and enjoy the views'. I took lots of pictures on the course, walked to drink at every water stop, kept my pace pretty even considering the hills, had a negative split (my first in a marathon!), and came within less than a minute of my marathon PR. What a beautiful place to run!
    That's GREAT!! Congratulations on running an enjoyable and fast marathon. Did you use the HR monitor during the race?
    5K, 4/28/07 24:16 PR
    10K, 5/5/07 49:23 PR
    1/2 M, 12/08/07 1:49:34 PR
    Marathon, 12/09/06 3:57:37 BQ
    50K, 10/04/2009 7:27:00 PB
    40M, 4/17/2010 11:20:00 PB
    GMoney


      posted: 4/29/2009 at 11:27 AM
      modified: 4/29/2009 at 11:28 AM
      Quote from ymmv on 4/28/2009 at 9:56 PM:
      Big Sur Marathon. My aim was to try to learn how to run these things. I wanted even splits or better. 'They' say: 'add about 20 minutes to your time and enjoy the views'. I took lots of pictures on the course, walked to drink at every water stop, kept my pace pretty even considering the hills, had a negative split (my first in a marathon!), and came within less than a minute of my marathon PR. What a beautiful place to run!
      That's AWESOME. Congratulations! Sounds like you ran a smart race and had a blast. Big Sur is on my list of races to run before I die (there's an idea for a thread....). I'm jealous.
      ymmv


        posted: 4/29/2009 at 11:38 AM
        Quote from flower on 4/29/2009 at 10:07 AM:
        That's GREAT!! Congratulations on running an enjoyable and fast marathon. Did you use the HR monitor during the race?
        Thank you! It was a beautiful course. I did use my HR monitor. HR data is available in my training log. I was over MAF! Smile As usual, the max HR value is incorrect, as it was recorded during the 'settling in' period for the HR sensor in the first mile or two.
        markshank


          posted: 4/30/2009 at 2:09 PM
          Ran in my third 5K walk/run this past weekend. My goal was to finish inside 30 minutes. Forgot to stop my Garmin 301 timer when I crossed the finish line, so I didn't have the exact time. When the official results were posted, I was listed as 30:32 which was a new PR over my prior 33:43. However my Garmin graphs suggested that I had indeed finished under 30 minutes. Sent an email to plead my case and today I got a response acknowledging that there was indeed an error and my recorded time was actually 29:54. The course was a loop through downtown Harrisonburg and required two laps. Walked through the aid station after the first lap and inhaled a big gulp of water down the wrong pipe. Took two more short walk breaks on the small hills in the second lap. Temp: 80.4 - 83.5 DewPt: 51.8 - 53.7 Humid: 37% - 36% 1 9:06 170/179 2 9:40 175/179 3 9:45 174/179
          Thank you for your support,
          Mark
          Shiksa


          Aerobigal! (thx Jimmy!)

            posted: 5/3/2009 at 10:18 AM
            modified: 5/3/2009 at 10:21 AM
            I ran the Rotary Cancer Race (5K) in Porterville today. It was my consolation prize for having to sit out of the Mooney Grove 1/2 marathon which was also today. Due to the timing of my surgery, I had to make the hard decision to not participate in the 1/2 marathon. When I saw that Porterville had a 5k, that seemed like a decent compromise between running the 1/2 or running nothing. The race turned out to be pretty brutal. I have to be frank and say that I don't find the 5K distance very enjoyable. I'm very comfortable and happy in the 10-13 mile range. I take about three miles to warm up. So, if I'm just getting started at three miles, you can imagine how uncomfortable it is for me to run my little heart out right from the start. That said, it was a very well-organized race with many thoughtful and devoted volunteers. The route was very beautiful and extremely hilly. The hills were very tough. One in particular kicked my tail at the 2-mile mark. I don't know what the grade was, but I was nearly convinced to walk. My goal was under 30 minutes. I didn't make it too lofty since I've only been released by the Dr. for full rigorous exercise for oh...um...one day. Here's the funny part. I came in second in my age group with a time of 28:34. No wait! It gets better. I was 9th place overall. I won a small duffle bag, a bag full of sponsor "stuff", and a very nice t-shirt. There were 170 participants total. The event included walkers and runners. I do not know how many runners there were. So yeah, I got to be a big fish in a small pond today. Every now and then, that's not such a bad thing. 5 degrees 88% humidity. (the humidity was very noticable. We are typically super dry here.) Here are my splits. They are pretty telling both about where the hills were in the course, and how inconsistent I am running 5Ks! m1 8:30 m2 9:55 m3 8:58 (approximation since I forgot to turn off my garmin)
            Stacy
            I make no apologies for my liberal use of smiley icons. http://stacyruns.wordpress.com/
            bzaganjo


              posted: 5/3/2009 at 8:42 PM
              Lost my HRM today, damn, came home from the race today and it WASNT in my bag. The race was about 35 minutes away so I really don't want to drive back and find it in the dark. Already emailed the race director so hopefully someone will turn it in and already ordered another one (which i can return if the original one turns up). Enough with the negativity, ran my first 10k today in 39:30. Really felt good, felt like I had a lot in the tank and that I really didn't push until the end when I had a few people in front of me. Have a half in 2 weeks, think I'm going to try and go sub 1:30, as long as I don't blow up.......
              FrancesRe


              Beginner all over again

                posted: 5/3/2009 at 11:00 PM
                Sunday Didn't MAF my 5K after all today. My Garmin was Not registering my HR correctly. That's a first for me. It was reading random 35 or 60. Very strange. I was just going to walk/jog/whatever the 5K, but at the one-mile marker, I decided to give it a go after all and try negative splitting. At least now I have a baseline PR for my First 5K , time of 39:45 1st mile 14:07 2nd mile 13:00 3rd mile 11:27 And now.....back to MAF-ing Wink

                Low Heart♥Rate Training    <135
                I'm back!

                I took six months off running, but I'm at it again

                Early Beginner Level, second time around

                Goal Race:  28-week training Couch-to-HM   (jog-walk, hope to finish under 3:00)

                I'm in Week #16 (but I took a month off in there!)   Count-Down 13 weeks!

                jimmyb


                  posted: 5/3/2009 at 11:21 PM
                  Quote from Shiksa on 5/3/2009 at 10:18 AM:
                  I ran the Rotary Cancer Race (5K)... Here's the funny part. I came in second in my age group with a time of 28:34. No wait! It gets better. I was 9th place overall. I won a small duffle bag, a bag full of sponsor "stuff", and a very nice t-shirt. There were 170 participants total. The event included walkers and runners. I do not know how many runners there were. So yeah, I got to be a big fish in a small pond today. Every now and then, that's not such a bad thing.
                  Wow. 2nd place, Stacy. Congratulations! I bow to your age-group excellence. Keep going! I agree. 5k's are tough. Very uncomfortable. --Jimmy
                  Shiksa


                  Aerobigal! (thx Jimmy!)

                    posted: 5/4/2009 at 12:14 AM
                    modified: 5/4/2009 at 12:17 AM
                    Thanks Jimmy. The 40-49 year woman's winner kicked my butt. She passed me right before the big hill. We're hardcore around here (when we're not sitting around eating donuts). Clowning around
                    Stacy
                    I make no apologies for my liberal use of smiley icons. http://stacyruns.wordpress.com/
                    Shiksa


                    Aerobigal! (thx Jimmy!)

                      posted: 5/4/2009 at 12:16 AM
                      Great job FrancesRe and Bzaganjo (can I just call you Banjo? That's how I read it in my mind. lol) Sorry about the missing HR monitor. Those are the things that keep life annoying sometimes. Hope it turns up.
                      Stacy
                      I make no apologies for my liberal use of smiley icons. http://stacyruns.wordpress.com/
                      C-R


                        posted: 5/4/2009 at 11:08 AM
                        Well done Stacy (2nd place is awesome) and BZ (sorry about the HMR. Sub 40 should set you up for that sub 1:30.) We had the Indianapolis Mini this weekend. I didn't race it so was kind of conflicted on where to place this comment. I paced a co-worker who I've convinced that LHR is a great way to train. He wanted a 2:10 and we got a 2:11 but he left it all on the course. A new PR and I was as happy with his result as I was with mine a few weeks past. As a side note, he was training along side some others here at work with similar experience and time goals who ascribe to the old "no pain no gain" theory and running hard lots of the time. I advised him to just keep to his plan and see what happens. End result - the fastest time of the hard running group was 2:36. Point made and proven as one of them already asked me about LHR. training. My AHR for this was 128 with a MHR of 141 at the start (it is an energizing start and will get you pumped). A very nice training run.

                        "He conquers who endures" - Persius
                        "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel
                        bzaganjo


                          posted: 5/5/2009 at 6:34 PM
                          Quote from Shiksa on 5/4/2009 at 12:16 AM:
                          Great job FrancesRe and Bzaganjo (can I just call you Banjo? That's how I read it in my mind. lol) Sorry about the missing HR monitor. Those are the things that keep life annoying sometimes. Hope it turns up.
                          Yea "Banjo" works too, i've heard way worse. Luckily one of my clients bought 2 garmins (one for her and one for her husband) and her husband has not touched it, so I've been using that HRM. Until my new one arrives in the mail, thank god................
                          run48


                            posted: 5/11/2009 at 9:45 AM
                            Well, I ran my third 5k in the last four weeks. I really love running the races, but they take a lot out of me, and my aerobic fitness sufferes because I have to take so much time off to rest for the race and then recover after the race. So, the funny thing is that I definitely got faster and stronger, and I am not sore at all after running yesterday, but my aerobic fitness has sufferened. So, my times did not get any better with each race. I think I got anerobically (or high aerobic) better, but aerobically (lower aerobic) I got worse, and they offset each other, and thus I did not improve. As Bill Parcells says, "You are what your record says you are". Well, I am a 7:30 per mile 5k runner, and on a really good optimal day, I can run as well as a 7:15 minute per mile race. I have run enough races to conclude this. I have run all types of races, going out fast, going out slow, going out just right, and in the end, the final time is always about the same. My last three races had splits like the following: 7:07, 7:36, 7:24 6:57, 7:30, 8:10 (uphill) 8:00 (strong head wind), 7:22, 7:13 I really enjoyed this last race because it is much less painful if you do not go out too hard, and I was able to get better with each mile. I ended up battling it out with a 14 year old girl runner, the whole last two miles and she out sprinted me at the end. Smile So, I am a low mileage runner due mostly to lack of time. But, it also is because I am just not that good of a long distance endurance runner. Everybody has their strengths and weaknesses, and I am generally better as the distances get shorter. So, I do have a question. How much will running longer training distances help me improve my 5k time? I have this goal of someday breaking the 7 min mile, but I can see that I am not going to do it on 15 to 20 miles per week running. How much improvement can you expect based on increased miles?
                            bzaganjo


                              posted: 5/11/2009 at 3:24 PM
                              Quote from run48 on 5/11/2009 at 9:45 AM:
                              Well, I ran my third 5k in the last four weeks. I really love running the races, but they take a lot out of me, and my aerobic fitness sufferes because I have to take so much time off to rest for the race and then recover after the race. So, the funny thing is that I definitely got faster and stronger, and I am not sore at all after running yesterday, but my aerobic fitness has sufferened. So, my times did not get any better with each race. I think I got anerobically (or high aerobic) better, but aerobically (lower aerobic) I got worse, and they offset each other, and thus I did not improve. As Bill Parcells says, "You are what your record says you are". Well, I am a 7:30 per mile 5k runner, and on a really good optimal day, I can run as well as a 7:15 minute per mile race. I have run enough races to conclude this. I have run all types of races, going out fast, going out slow, going out just right, and in the end, the final time is always about the same. My last three races had splits like the following: 7:07, 7:36, 7:24 6:57, 7:30, 8:10 (uphill) 8:00 (strong head wind), 7:22, 7:13 I really enjoyed this last race because it is much less painful if you do not go out too hard, and I was able to get better with each mile. I ended up battling it out with a 14 year old girl runner, the whole last two miles and she out sprinted me at the end. Smile So, I am a low mileage runner due mostly to lack of time. But, it also is because I am just not that good of a long distance endurance runner. Everybody has their strengths and weaknesses, and I am generally better as the distances get shorter. So, I do have a question. How much will running longer training distances help me improve my 5k time? I have this goal of someday breaking the 7 min mile, but I can see that I am not going to do it on 15 to 20 miles per week running. How much improvement can you expect based on increased miles?
                              Congratulations on the race run48, looks like you know exactly where your fitness is and how hard you can push it. In terms of your question, I feel that the sky is the limit when you increase your mileage over the base building phase. Last year I was running about 20-30 miles a week during the base building phase and could not break 20 minutes in the 5k and this past year I ran a lot more. I base builded from 60 miles up to 100, now everyone is different and you will see results if you just get over what you are used to. So if you are used to 15-20. Try 20-30 and see how your body reacts. And then go from there. I have knocked off a minute and half from last years times after base building with NO speed work. Good luck with everything.
                              jimmyb


                                posted: 5/11/2009 at 4:20 PM
                                Quote from run48 on 5/11/2009 at 9:45 AM:
                                So, I do have a question. How much will running longer training distances help me improve my 5k time? I have this goal of someday breaking the 7 min mile, but I can see that I am not going to do it on 15 to 20 miles per week running. How much improvement can you expect based on increased miles?
                                Experiment with building time on feet during 2 runs per week (3 if you have the time). Keep the others brief, 30-50 minutes. Keep track of your MAF tests. If they start to improve, then good. If you can improve your MAF tests, your 5k's should improve. You have some sub 7:00 splits in your 5k's, as your endurance builds, you'll be able to hold that speed longer and longer. Your MAF tests need to get down in the low 9's if you want to be sub 7:00. --Jimmy
                                Feedback|Help

                                © 2012 RunningAHEAD.com. All rights reserved. | Privacy