Sub-4 Marathon Group

January 2013 (Read 476 times)


Ball of Fury

    Jedi:  The HM plan has a small blurb at the bottom that says  to run tempos at GHMP and strength runs at GHMP -10 seconds...or am I confused?  The most confusing thing for me is that HM plan on their website just says "speed" or "strength."  It does not suggest a specific workout, although the book does have workouts for each week broken down for both the beginner and advanced marathon plan.  So, do we just do those distances from the book?  I would think not since in the book, strength workouts are to be done at GMP -10 seconds, GHMP -10 seconds so I wouldn't think we would run that much faster for the same distance.  Am I making any sense?

     

    AmiK - they have Hm plan on their site. Just use that and and workouts from book. Think tempos done +20sec. Book lines up marathon and half goals and has HMP you should run tempos as it is same pace for marathon. Figures out to be HMP +20sec. Cbus would know better.

     

    PRs:  5K 22:59, 10K 46:54,HM: 1:51:15

    bagopux


      Congrats on the races everyone.

       

      I've now gone two runs without being attacked by any animals.  So that's a good thing.  OK, one run was indoors, but still, there could have been a bat or something. Smile  I was also able to successfully complete my tempo run that I failed at last week.  Happy about that.

       

      Having my weird HR issue again where my HR just shoots up from 105 or so to 125-130 after about 15 minutes of moderate/easy effort and won't come back down for a while no matter how slowly I run.  Very frustrating.  I've seen a cardiologist about it but I was not impressed with his level of interest in my problem.  Does anyone have any thoughts on what kind of professional might have some insights that could help me diagnose this?

       

      Rollcast, I wouldn't let that loss of feeling in your foot slide.  Could be a nerve issue anywhere in your leg or even your hip.

       

      Mdawg, glad you are feeling better.

        No insight on your heart problem, but I would see another specialist if you are not happy with the first diagnosis.

         

        For me to try to run at two different paces only 10secs/mile apart would be futile.

        PBs since age 60:  5k- 24:36, 10k - 47:17. Half Marathon- 1:42:41.

                                            10 miles (unofficial) 1:16:44.

         


        Smashy!!!

          Hey all,

          Got in 6 easy @ 9:40 in the rain. Why is everybody always calling me a wimp when I seem to be one of the few dudes running in the elements? Son #2 got a stomach bug, and was throwing up all night. Poor guy. He always seems to get hit the hardest. Now I'm just crossing my fingers that I don't catch it too.

           

          Docket, with your racing schedule, it's easier for me to assume you're racing every weekend than not.

           

          Ami, like I said before, the book and the online plan say two different things, and in this case, I think the plan is wrong. The book has the paces for the HM in the chart, but you can also look under the workout sub-chapters. But basically, Speed is @ 5k pace, Strength is GHMP - :10, and Tempo is GHMP + :20. For the associated LR and Easy paces, consult the chart in the book. As for the exact workouts, follow the routine given in the Beginners plan.

           

          Roll, I still think its the lacing. Try lacing your shoes in the parallel configuration.

           

          Onemile, Maybe you should just continue as is until you race that 15K. If it were me, and I intuitively knew that 8:45 was my appropriate GP, then I'd go with that--but I'm conservative.

           

          Nachos, thanks for the shout out. I've only got 1 race on the schedule, and that's a HM in April. My goal is a 7:52 pace, and I'm starting to gain confidence in that pace.

          PRs: 21:35 (5K); 1:46:46 (HM); 4:30:46 (FM)

            Congrats on the races everyone.

             

            I've now gone two runs without being attacked by any animals.  So that's a good thing.  OK, one run was indoors, but still, there could have been a bat or something. Smile  I was also able to successfully complete my tempo run that I failed at last week.  Happy about that.

             

            Having my weird HR issue again where my HR just shoots up from 105 or so to 125-130 after about 15 minutes of moderate/easy effort and won't come back down for a while no matter how slowly I run.  Very frustrating.  I've seen a cardiologist about it but I was not impressed with his level of interest in my problem.  Does anyone have any thoughts on what kind of professional might have some insights that could help me diagnose this?

             

            Rollcast, I wouldn't let that loss of feeling in your foot slide.  Could be a nerve issue anywhere in your leg or even your hip.

             

            Mdawg, glad you are feeling better.

            are you on BP medicine?

            PR's : HM 1:51:15  -  5K 21:27

             

             

            bagopux


              are you on BP medicine?

               

              No.  My BP has never been a health issue for me.  I'm on meds for my thyroid, but this issue predates those meds.


              Ball of Fury

                Thank you CBus...that helps.  One other question:  you only do a 400 meter recovery jog with all the speed intervals, regardless of length.  Are you finding that is long enough to recover from the longer intervals?  I haven't really done much speed work and never on the track so don't really know what to expect.

                PRs:  5K 22:59, 10K 46:54,HM: 1:51:15


                White Lightning

                  Bago - Mine was doing the same thing, replaced the strap from the advice of the garmin message boards and all is good now.   I'm on my 3rd strap in 14 months but went back to the old model instead of the new one so hopefully this one lasts longer.  If you head over there lots of people having the same problem.

                  Play the Game Hard!

                     

                    No.  My BP has never been a health issue for me.  I'm on meds for my thyroid, but this issue predates those meds.

                     

                    has your stress level changed in coorelation to the symptom? In other words, are there big events or decisions that are needing to be perfomed before or after the HR issue? Stress can mess with the subconscious as much if not more than the conscious, often manifesting rapid increases and decreases in BP. The only other experience with this is that you may be sodium chloride deficient.

                    PR's : HM 1:51:15  -  5K 21:27

                     

                     

                    bagopux


                      Josh, I'm pretty sure its not a strap issue, as I can generally feel it coming on just seconds before it really kicks in and it affects my effort level needed to maintain the same pace.

                       

                      Roll, I'm not a particularly stressed out guy, and not particularly stressed right now.  Salt level is an interesting thought.  I've finally (after a couple of years of on-and-off googling) found some threads that discuss similar/identical symptom and one tri-athlete reported that proper hydration reduces the instances.


                      White Lightning

                        yeah that's different.  I wasn't feeling the effort but watched my HR rise for no reason, especially on a TM run that was flat constant pace.  For a while I thought it was static

                        Play the Game Hard!

                          Having my weird HR issue again where my HR just shoots up from 105 or so to 125-130 after about 15 minutes of moderate/easy effort and won't come back down for a while no matter how slowly I run.  Very frustrating.  I've seen a cardiologist about it but I was not impressed with his level of interest in my problem.  Does anyone have any thoughts on what kind of professional might have some insights that could help me diagnose this?

                           

                          I had heart rate issues that I noticed on my HRM and took them in to a cardiologist.  They were extremely elevated and "spikey" readings. He gave me a stress test on a treadmill and I was diagnosed with Paroxysmal Atrial Fibrillation.  My cardiologist was a marathon runner and suggested that since I was a runner I have an ablation procedure to get rid of it.  Otherwise he said it could just be controlled with medication, but that would lower my heart rate so much that for all practical purposes I wouldn't be able to run.

                           

                          it is worth getting checked out, but ideally with a cardiologist who is also a distance runner.

                          cmb4314


                            Score!  It's going to be 30 degrees tomorrow after work, and thanks to the multitude of crap weather, I already have my 12 gym visits for the month covered to get my insurance discount....outdoor run, here I come.  It is also supposed to be warmish this weekend for my long run.

                             

                            Bago - hope everything is okay with the HR.  I would agree with others, maybe see another cardiologist who is willing to take you more seriously.  On a slightly off topic note, it is really interesting to see the variation in HRs that people have.  Mine hits 105 when I walk across the room, LOL.  I hit 135 on recovery runs when I purposely put in very little effort.

                            My wildly inconsistent PRs:

                            5k: 24:36 (10/20/12)  

                            10k: 52:01 (4/28/12)  

                            HM: 1:50:09 (10/27/12)

                            Marathon: 4:19:11 (10/2/2011) 

                            bagopux


                               

                              I had heart rate issues that I noticed on my HRM and took them in to a cardiologist.  They were extremely elevated and "spikey" readings. He gave me a stress test on a treadmill and I was diagnosed with Paroxysmal Atrial Fibrillation.  My cardiologist was a marathon runner and suggested that since I was a runner I have an ablation procedure to get rid of it.  Otherwise he said it could just be controlled with medication, but that would lower my heart rate so much that for all practical purposes I wouldn't be able to run.

                               

                              it is worth getting checked out, but ideally with a cardiologist who is also a distance runner.

                               

                              RV, my elevated periods are not spikey, but they are significant.  Do yours occur during exercise only? Mine do.  Do yours occur at predictable times?  Mine generally do:  Usually about 15 minutes into a run, but once after about 4 miles.  Do yours occur during all runs? Mine do not.  I can run the same route two different days at the exact same effort level and one time it will happen and the other time not.  And this is why a stress test concerns me.  If it doesn't happen during the test, its a waste of time, no?

                               

                              cmb, yeah, weird, your easy HR level is my tempo level.  My max is only about 155.


                              Bad Ass

                                Cbus was joking. I am running another one in 20 days....

                                 

                                 

                                Morning guys!

                                 

                                Damaris - you are running another full in a week?  Shocked

                                 

                                Amik - I'll let cbus answer your Hansons HM questions - he is following that plan.  I only know about the plan for the full.

                                 

                                cmb - sounds like my run yesterday. ick.  spring will come eventually, right?

                                 

                                Just 6 easy for me tonight.

                                 

                                 

                                I've kinda been debating if I just adjust my MP for training or just stick with it.  I've been using 8:30 so far (on week 7 of the plan now) but effort wise / breathing wise it feels too hard to be MP.  BUT at the same time, I'm confident that I can complete all the Hansons tempo workouts at that pace.  I did 7 at 8:30 plus 3 / wu and 3 cd last Thursday and while it was hard, I'm pretty sure I could have done 3 more at that pace (the plan maxes out at 10 at MP).  Do I get more benefit from using the faster pace for training or should I adjust it now to a more reasonable 8:45 pace?

                                Damaris, Marathon Maniac, Ultra Runner

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