Low HR Training

"Race Report & Upcoming Races" Thread (Read 7703 times)

    congrats to everyone! Smile

     

    wheatfeet, really neat 10k!

      HM race - not 100% raced after 8K because leg started to hurt (not an injury though, just some muscle thing) - 1:39:09 is still sort of a PR, but not happy with wasting the opportunity to set a better PR; 187 avg HR a bit low for me Smile

        Very nice pacing and a great time.You really picked it up in the last 2. Judging by that I'd say you could go a bit faster still.

         

         

        Thanks!  Didn't feel like I could have gone faster that day, but you're probably right Smile  I think as my fitness improves over the months/years, I should be able to hold a higher % of MHR, but for now the low 90% range for a 10K feels tough!

        Eric

         

        PRs:  5k - (20:42) 3/9/2013 18:55 (9/28/13)

                   10k - (42:42) 3/23/2013 39:11 (10/26/13) course was short @ 6.0 mi :)

                   10 mi - (1:12:10) 4/6/2013

                   HM - (1:34:38) 4/27/2013

          HM race - not 100% raced after 8K because leg started to hurt (not an injury though, just some muscle thing) - 1:39:09 is still sort of a PR, but not happy with wasting the opportunity to set a better PR; 187 avg HR a bit low for me Smile

           

          Thanks and congrats on a great HM, especially for less than a full effort!!!  And wow, 187 avg HR!!  Your MHR must be well over 200.  My first HM is in 5 weeks and I would love to break 1:40, but not sure my aerobic base is broad enough to sustain 7:30 range for that distance.  What pace did you go out and how did it work?

          Eric

           

          PRs:  5k - (20:42) 3/9/2013 18:55 (9/28/13)

                     10k - (42:42) 3/23/2013 39:11 (10/26/13) course was short @ 6.0 mi :)

                     10 mi - (1:12:10) 4/6/2013

                     HM - (1:34:38) 4/27/2013


          Consistently Slow

            HM race - not 100% raced after 8K because leg started to hurt (not an injury though, just some muscle thing) - 1:39:09 is still sort of a PR, but not happy with wasting the opportunity to set a better PR; 187 avg HR a bit low for me Smile

             

            Congrats. I will take a PR by  one second and still have a party.

            Run until the trail runs out.

            2013***1500 miles

            50 miler

            Race Less Train More

             

            Ana Trason  "Living Her Life"

            "The Marble in The Groove"

             

            unsolicited chatter

            http://bkclay.blogspot.com/

              Thanks and congrats on a great HM, especially for less than a full effort!!!  And wow, 187 avg HR!!  Your MHR must be well over 200.  My first HM is in 5 weeks and I would love to break 1:40, but not sure my aerobic base is broad enough to sustain 7:30 range for that distance.  What pace did you go out and how did it work?

               

              thanks. Smile as for HM avg HR's, my highest average was 192bpm so far. Smile MHR is somewhere over 210bpm, I don't really care to check anymore. Smile

               

              with that cool 42:42 10K I'm sure you can break 1:40. (in the optimal case with the broad aerobic base you would be able to run quite a bit below 1:35 so you should have no worries about some 1:39-ish time!)

               

              I went out at 7:15-ish pace for target of 1:35 but as I said I decided to slow down due to the muscle issue after 8K.

               

               

               

              Congrats. I will take a PR by  one second and still have a party.

               

              but you've been running for a long time Smile also, thanks!

                with that cool 42:42 10K I'm sure you can break 1:40. (in the optimal case with the broad aerobic base you would be able to run quite a bit below 1:35 so you should have no worries about some 1:39-ish time!)

                 

                I went out at 7:15-ish pace for target of 1:35 but as I said I decided to slow down due to the muscle issue after 8K.

                 

                 

                I hope you're right!  I have a 10 mile race tomorrow which has about 3 miles of hills right in the middle.  I think I'm going to go out at about 7:15 and see what happens Big grin

                Eric

                 

                PRs:  5k - (20:42) 3/9/2013 18:55 (9/28/13)

                           10k - (42:42) 3/23/2013 39:11 (10/26/13) course was short @ 6.0 mi :)

                           10 mi - (1:12:10) 4/6/2013

                           HM - (1:34:38) 4/27/2013

                  Papa John's 10 Miler in Louisville this morning.  Perfect morning to run!  Mid 40s with sun and no wind.  Stuck with my plan to go out at 7:15 and then try to hold on.  Turned out to be nearly the perfect pace for me today.  I had some anxiety about the hills in miles 4, 5 and 6 and expected to lose at least 15-30 seconds per mile during those miles, but by divine appointment a co-worker who was dead even with me in the recent 5K and 10K came up beside me early in mile 4.  She has run this 10 miler several times and was kind enough to let me pace alongside her through the hills and on to the finish.  The hills were rollers and not quite as bad as I had imaginged and we basically held steady pace on them.  Then it was a matter of trying to ignore the muscle fatigue which really set in at the start of mile 9.  I had little left in the tank at the end and could only manage a kick for the last .25.  Just wanted to at least break 1:15 and secretly wanted 1:13Tight lippedx.  Ended up 1:12:10 and 174 avg HR Cool  Boy, am I ready for some MAF runs next week!  3 weeks until my first HM!!!

                   

                   TypeDistance              Split settingsDurationTotal DurationPaceAvg HRMax HRNotes
                  1 Manual 1 mi 7:12.78 7:12.78 7:13 163 173  
                  2 Manual 1 mi 7:12.86 14:25.64 7:13 170 174  
                  3 Manual 1 mi 7:16.21 21:41.85 7:17 173 177  
                  4 Manual 1 mi 7:16.84 28:58.69 7:17 175 183  
                  5 Manual 1 mi 7:17.63 36:16.32 7:18 176 179  
                  6 Manual 1 mi 7:11.52 43:27.84 7:12 177 181  
                  7 Manual 1 mi 7:05.74 50:33.58 7:06 173 178  
                  8 Manual 1 mi 7:16.85 57:50.43 7:17 176 178  
                  9 Manual 1 mi 7:09.57 1:05:00 7:10 175 178  
                  10 Manual 1 mi 7:03.25 1:12:03.25 7:04 179 185  
                  11 Manual 0.01 mi 0:02.77 1:12:06.02 4:37 184 184

                  Eric

                   

                  PRs:  5k - (20:42) 3/9/2013 18:55 (9/28/13)

                             10k - (42:42) 3/23/2013 39:11 (10/26/13) course was short @ 6.0 mi :)

                             10 mi - (1:12:10) 4/6/2013

                             HM - (1:34:38) 4/27/2013

                    congrats! if you go on like this, you won't need a lot of time to get the improvement to get to 1:35 HM. Smile good luck to the upcoming HM! I think ~1:37 would be very realistic for you.

                      congrats! if you go on like this, you won't need a lot of time to get the improvement to get to 1:35 HM. Smile good luck to the upcoming HM! I think ~1:37 would be very realistic for you.

                       

                      Thanks!  I think you're right.  I won't give up on 1:35 with 3 more weeks to train, plus the HM is completely flat.  But if it's too warm that day, all bets are off!!!

                      Eric

                       

                      PRs:  5k - (20:42) 3/9/2013 18:55 (9/28/13)

                                 10k - (42:42) 3/23/2013 39:11 (10/26/13) course was short @ 6.0 mi :)

                                 10 mi - (1:12:10) 4/6/2013

                                 HM - (1:34:38) 4/27/2013

                        Congrats Wheetfeet.  You're fast!

                         

                        Here's my race report from my Half Marathon this past Saturday.

                         

                        Long story short, I'm logging this as my half marathon PR with an official time of 1:50:04.  I shouldn't be disappointed with that result, especially considering I have a lot of excuses to go along with it, but due to the circumstances of the race I am disappointed with it.

                         

                        Long story with all the details and pictures.

                         

                        The race was set to start at 8:00 AM and it was about a 25 minute drive from my house so I had my alarm set for 6:30.  Woke up before the alarm, dressed in the clothes I had set out the night before, toasted a bagel and put honey and peanut butter on it, grabbed a banana and a diet coke and out the door.

                         

                        Weather is good, 50 degrees at the start increasing to about 60 degrees at my anticipated finish time, wind not terrible at 12 mph out of the west.

                         

                        Got there plenty early, parked, checked out the start/finish areas, did a 1.5 mile warmup at a nice slow jog and got to the starting line about 10 minutes before the start.  My heart rate monitor wasn't working so I started fiddling with it and listening to the race director giving the last minute instructions.

                         

                        After 10 minutes of fiddling, my HRM was still not working and then the gun goes off and the race is started.  I get going at a nice easy pace, I recognized a couple other runners from the running club and it was nice to know they were about the same pace as me so I just kind of fell in with them at the start.  We ran around a circle and as we come out of the circle, we are supposed to follow a service type road along the airport perimeter.  There were a couple of bicycles leading the race and they went straight instead of making the turn.  The first 20 or 30 runners are following them.  A lady comes running over pointing to us saying that they are going the wrong way and that we need to follow the correct course so we make the turn.  About 100' farther a guy comes running over screaming at us that we are going the wrong way and that we need to follow the rest of the runners who are following the bicycles so our little pack makes a quick turn and runs after the leaders.

                         

                        I was pretty confident that we weren't following the correct course (I knew it wasn't the course map that was posted online), but they had mentioned getting the course certified and I hadn't ever actually looked at the certified course so thought maybe it was short so they had changed this part at the start.  We end up running on the interstate access road and traffic isn't terrible, but not closed off by any means and we had been instructed to run on the right side of the road, but with traffic merging onto the interstate, we all ended up moving over to the left to keep from getting hit or playing chicken with large moving vehicles.  About that time we looked over and noticed that a large group of runners is running parallel to us on the service type road along the airport perimeter that was the original course map online.  At some point 20 or 30 runners behind us they had evidently quit having the runners follow the bicycles and run the correct route instead.  Pretty disheartening to see a large group of runners that had started behind you and that were running slower than you already ahead of you because you took the long cut (opposite of short cut) at the direction of the race officials.  We get to the next intersection and turn back toward the correct course.  Several of the group that was behind us are now in front of us already and we still have about 100 yards to go to get to where they are turning.  Probably 40 or 50 people who started behind us, and are running slower than us, are now in front of us because we ended up running .22 miles extra right there at the start.  VERY frustrating!

                         

                        Oh well, still a long way to go and now I can focus on the fact that my HRM isn't working so I can freak out about that a little.  I felt pretty good about my pacing and was falling right in at a 8:10 pace which was my target and feeling pretty good so I figured I would be okay without the HRM.  It isn't a complete crutch for me, but I do use it to reassure myself of where I'm at and how I'm doing during a race.

                         

                        This stretch was with the wind and in retrospect I could have probably pushed it a little more here, but at the time I was trying to be conservative especially with my HRM on the blink.  Splits were running right around 8:10, feeling relaxed, just focusing on running smooth and staying hydrated.

                         

                        Just before mile 4 we turned back into the wind and it wasn't bad, but it took noticeably more effort for sure.  I tried to just hang back and draft behind some other runners, but they kept slowing down and I was getting down close to an 8:45 pace and knew I needed to break out and go on my own so I did.  The next 5 miles were mostly into the wind with a little jog south and then back north to break it up and I ended up averaging about an 8:25 pace through there.  Took a GU before the mile 7 water stop just to practice for my marathon coming up.  Seemed to work fine.  With the extra bit at the start and this stretch into the wind, I pretty much realized I wasn't going to make my A goal of 1:46:59, I still felt like I was giving it the right amount of effort, but this is where having a working HRM would have really helped me zero in on the correct level of effort.

                         

                        At mile 9 we turned back to the North and the forecast had predicted the wind shifting to the southwest, so I was expecting to get a little boost, but was surprised to find out that the wind was northwest instead and so I was still pushing into it.  Another mile slower than I wanted at a 8:23 pace for mile 10.   They had water stops every mile or so and I was drinking a cup and pouring a cup on me by this time.  It was only 60 degrees, but being a big guy I tend to overheat pretty easy so I'm always battling that.  I do need to remember that I don't have to drink the entire cup of water every time, by about mile 10 I was getting a little water logged and would have probably been better off only drinking about a 1/2 cup at each stop.

                         

                        At mile 11 we turned back to the east and did get the wind behind us.  8:02 for mile 11 and 8:12 for mile 12, feeling pretty decent still, but not sure I have enough left to really push it in for the next 1.? miles.  Make the last turn right just after the 12 mile mark and realize the wind has shifted even more from the north and for sure is a net headwind more than a crosswind.  At the time I felt like I was pushing it in, but mile 13 shows a 8:27 avg pace so in fact I actually slowed down.  At about mile 13.1 we turned one last time and did have the wind at our back going into the finish.  Pretty discouraged at this point, not really even paying attention to time or anything, just working at getting to the finish line.

                         

                        My wife and son were there to cheer me on at the finish and my wife took a couple pictures that I'll throw in here.

                         

                        Here's me coming toward the finish.  The flags are an good indicator of the wind here.  Too bad this was only about the last 1/4 mile of the race in this direction!

                         

                        My son decided to run that last 1/4 mile or so with me and that was really neat.  He was struggling toward the end though so I didn't sprint toward the finish line like I normally would and it ended up costing me that sub 1:50 mark this time.  It was still worth it to run that last little bit with him.

                         

                        Here were are crossing the finish line.  My son was running right beside me then moved off to the left because he didn't want to get in trouble for crossing the finish line with me.  I told him I would have loved him to cross the finish line with me, but he didn't know it was okay at the time.

                         

                        You can see him ducking out of the way on the left.  Also not sure how I ended up with a 1:50:05 gun time looking at this picture I would think it would be closer to 1:50:10 or something like that, but with the fiasco that was the start, I'm taking every second they give me.  I went back and added the time up that I spent running directly off course for the .22 miles at the start and it was 1:35, so I would have run a correct length half marathon in 1:48:29.  Oh well, I guess this will make me keep training and put a goal for me to beat sometime this fall or next winter.

                         

                        Here we are at the other side of the finish line.  He's looking out for me showing me where the donuts and chocolate milk are.  Something tells me that he was looking out for himself as well because I ended up sharing with him.  Wink

                         

                         

                        Back at the house after the race with my race shirt and finisher medal.

                         

                        That's about it I guess.  Still sticking with my plan on my marathon.  Got in 6 miles on the treadmill last night and have 8 on the agenda today, so no break after the race Saturday.  I'm actually feeling pretty good with no nagging aches or pains from the race.

                         

                        Here's my splits.  The first mile is wrong because I didn't get my GPS started for about 100 yards or so.  I went back and corrected it to the right starting line, but that ended up showing the pace too fast.  It was really right around an 8:00 pace on the first mile.

                        Splits (GPS Interval)
                         TypeDistance Split settingsDurationTotal DurationPaceAvg HRMax HRNotes
                        1 Manual 1 mi 7:28.07 7:28.07 7:29      
                        2 Manual 1 mi 8:10.14 15:38.21 8:11      
                        3 Manual 1 mi 8:06.62 23:44.83 8:07      
                        4 Manual 1 mi 8:10.64 31:55.47 8:11      
                        5 Manual 1 mi 8:27.58 40:23.05 8:28      
                        6 Manual 1 mi 8:25.57 48:48.62 8:26      
                        7 Manual 1 mi 8:23.25 57:11.87 8:24      
                        8 Manual 1 mi 8:18.19 1:05:30.06 8:19      
                        9 Manual 1 mi 8:23.79 1:13:53.85 8:24      
                        10 Manual 1 mi 8:26.98 1:22:20.83 8:27      
                        11 Manual 1 mi 8:01.13 1:30:21.96 8:02      
                        12 Manual 1 mi 8:11.42 1:38:33.38 8:12      
                        13 Manual 1 mi 8:26.08 1:46:59.46 8:27      
                        14 Manual 0.37 mi 3:03.53 1:50:02.99 8:17  

                         

                        Nathan

                        Age: 46 Weight: 208 Height: 6'2" (Goal weight 195)

                        Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 44:51; 5K 21:27

                          That's awesome Nathan!  A 6 minute PR in spite of a big snafu by the race staff!  I would be disappointed as well to lose a couple of minutes due to their mistake, but kudos to you for handling it with class and not letting it ruin the whole experience.  I would list it as the PR that it is...a PR for 13.3!!!

                          Eric

                           

                          PRs:  5k - (20:42) 3/9/2013 18:55 (9/28/13)

                                     10k - (42:42) 3/23/2013 39:11 (10/26/13) course was short @ 6.0 mi :)

                                     10 mi - (1:12:10) 4/6/2013

                                     HM - (1:34:38) 4/27/2013


                          Bad Ass

                            Great job, Nathan and wheatfeet!

                            Damaris, Marathon Maniac, Ultra Runner

                            Next:  San Francisco Marathon

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                            "The most powerful weapon on earth is the human soul on fire."

                              yeah, congrats! Smile Cool


                              Consistently Slow

                                Congrats Nathan and Eric.

                                Looks like there will be some PR's pretty soon!

                                Run until the trail runs out.

                                2013***1500 miles

                                50 miler

                                Race Less Train More

                                 

                                Ana Trason  "Living Her Life"

                                "The Marble in The Groove"

                                 

                                unsolicited chatter

                                http://bkclay.blogspot.com/