2018 3:20 (and beyond) (Read 582 times)

Can't say that I expected curling to deal with doping issues. What's the average HR of a curler in competition? 82?

My Week

Weekly Summary
Monday, Feb 12, 2018 thru Sunday, Feb 18, 2018

calbears will come out of the woodwork. he always does!

ace- "What's the average HR of a curler in competition? 82?" lol!

pj- shorts over shorts? is that worse than shorts over tights?

so ... track! lining up for that first race was the scariest (running-related) thing i think i've ever done. i don't know why. here we were, a bunch of pretty decent (most faster than me) distance/marathon runners, freaking the f out standing next to 16 year olds. it was an all-comers meet so for the most part they had a separate "open" heat (adult teams like us and some random unattached kids) and then a cascade of HS heats based on pacing. for the 1500, i wish they'd combined them, as i was mostly in last place - did pass two people - and running alone, but would've had a lot of targets if the HS girls had been in there too. i ran 5:20 which translates to a ~5:42 mile which i think is good! my (old) mile PR is 5:51 and i've only run the 1500 once before (in 5:26) so all-around this is better than i've ever run the distance before. and we're only a couple weeks into workouts, so i didn't feel like i had much speed that wasn't inherent.

then a few hours, and much sunburn, later i ran the 3200, which they last-minute decided was going to be run male and female together. this was good, because there were only like 12 females, but it could have been bad if we hadn't done our warmup/drills/etc a little bit early. every other event was M first and then F, so we thought we had longer to go before the race than we had. (it was on a rolling, not time-based, schedule). but that combined heat had 52 (!!!!) runners in it which is by far the biggest sized heat i've ever seen/been a part of. it was a cluster at the start of course - i put myself three rows back from the line - and also when i hit my 5th lap was when the lead dudes lapped me, so the officials at the line told me to move out into lane 2 since there was a pretty big lead pack. i didn't mind, just a new experience! HS kids pace like idiots, i learned, since i was in last for the first 400m and that split was 87, which is like 11:40 3200 pace, which i knew not everyone would hit. but i scooped people up lap by lap and after that first lap i held fairly consistent around 92/lap. would've loved to stay at 6min/mi pace but the speed isn't there yet. i did have a fun finish, and one of the only times i've felt competitive in a track race (i was v slow in HS). was stalking a girl from ~100m back with 2 laps to go, was 60m back with 1 lap to go, and then started approaching her back with 250m left. about three times she put in a surge when she heard my breathing approach her, but at 120m left i said f it and swung around her and then sprinted scared assuming she would kick me down. ended up 5 seconds ahead of her! ran 12:16 (i'm giving myself two seconds based on what my watch had / starting so far back in pack) which is ok i guess? my only other 3200m was *ten* years ago and just scraped under 14min... those were different times. if i do more this season it'd be nice to get under 12.

also, i've had my fair share of "track hack" at indoor meets in my northeast winter past, but turns out you also get it at outdoor tracks in dry places, like Berkeley. cough cough!

also ... USAs! shelbo is still a beast. sad about kate grace but it sounds like she was sick/acknowledges she still hasn't quite adapted to new training. i do not understand sprints. steeple squigs is awesome.

max- congrats on your one hundred kilometers!

I've missed a few weeks, but still training for a mid-March full. Week before last was a bit messed up with a hospital stay for my wife. I flubbed an MP workout and had about 15 less miles overall. Whatever. I bounced back decently this past week.

Saturday I drove down to the south side of Charlotte for a 10 mile race. I had not done it before so had little knowledge of the course or elevation. About 60% or more of it was on a recreation type path (called greenways around here). This was mostly flat, but never straight. It weaved through the woods, so running tangents was a challenge. However, I did end up with only 9.9 miles for the race. I blame the tree covered paths messing with the Garmin.

I chased the lead female most of the race. I caught her in the last mile, but mainly because she wasn't running the tangents and I was. I encouraged her to stay with me on the last mile, but she said, "That's okay, I've got more miles after this." I shut up and let her do her thing. My official time was a 1:04:15 for a 6:26 pace. I wanted to run this partly because I needed a boost after the aforementioned bad MP run and partly as a gauge for the marathon. I usually like a half for that, but there just wasn't one handy.

I've entered this race result into a couple of marathon prediction calculators and they show around 3:05 / :06 is possible. I'm not sure how aggressive they are though. I think the elevation for this race isn't too far off from what the full will be.

 

Brewing - nice tempo.  To be clear (in that 3:20 way), most training programs advise that if you break up a steady tempo into intervals and don't speed up the pace, you should keep the recovery shorter.  More like 90 seconds or so.  Daniels is a good read on the why of this.  That being said. my training group always takes a longer recovery, but we also do "cruise intervals" at a faster pace than we would a steady tempo.

 

There's also the very good point that these are finer details, and the more important part is that you did good work for a solid period of time without overdoing it.

 

DW: SO the interesting things about the tempo run are mostly how I did it. First, I didn't actually check recovery. I just went with 3:00 minutes (3:30 because downhill, right hand turn, traffic might have been a bad idea to swing wide) and then increased it from 10 minutes to 15 because I assumed the downhill was giving me extra at start. Since I knew it would be mostly flat for the second half I just went for 15 and tried to keep it sub 7 for that reason. The article said 2x10 minute with 2 minute recovery or 2x15 minute with 3 minute recovery. Does your tempo or cruise intervals revolve mostly around marathons which is why you don't break them up? Does it change for a shorter distance (pace or time)?  I hope you get the asthma figured out. I'd HATE having asthma as I already get congested living where I'm at.

I previously ran in the Brooks "minimalist" shoes. I believe I did the pure cadence and pure connect. I can't remember which but I remember them not making much of a comfort or pain difference for me. I DO think the vibrim shoes are stupid. I also almost bought into the hype.

rlk great job on the track race. You threw down some SERIOUS speed.

pj I got a kick over yout "160 minutes" run.

dad that 5x5minute sounds like my last speed workout. I don't think I can enter taper town until closer, but my race is only a 5K. Do people even taper for those?

elisabeth yeah I don't really want to do speed work on my treadmill. Mostly beucae I don't trust the paces but also becuase it seems like it's easier or harder...I cant remember which one. I also don't know what the running paths or roads are like currently but the whole "feels like 21 with 16 mph winds" might keep me inside and reschedule my speed work.

high schoolers I can say I never ran track or cross country so I don't know what it's like. I can say I ran for wrestling but unknown pace and distance. I CAN say my niece (8th grade) runs and her cross country coach told her to go out as hard as she can from the start. The logic was you don't want to get stuck behind someone or in a slow pack. I told her she could run an even (say 7:15) pace from the start and beat everyone who ran a 7:20. Apparently she doesn't like GPS watches but schools allow them for competition.

max I hope you had fun. Looking forward to the report. I'm sure it will take a while with everything you have going on, and recovery.

Starting "daddy daycare" this week. It should be interesting since I think I have a small sickness. I didn't get any running in over the weekend because we went camping and the weather just wasn't cooperating (25-35 mph winds Sunday, didn't pack warm gear for Saturday) So I didn't get enough miles in. Then it snowed here yesterday and we're looking at a HIGH of 40s. The day is young but maybe I'll get a TRX workout in today. Ran out of homebrew so it's probably possible around dinner time.

Today is supposed to be a tempo (7:00-7:10/mi) run. We will see if that happens. It's going to get interesting for workouts but I'm thinking they'll end up being when DW can handle NeRP after work. I guess I better have dinner made, or at least started, for the next 6-8 weeks. April can't come soon enough

CK - the HR # itself doesn't give me pause, but your description of how you felt does.  Hills and higher temperatures would elevate HR, and I don't see spikes or other oddities.  But, if you hit your max HR, you'd know even before you saw the #.

Try changing the battery on the strap?  I'm assuming you were using the strap; the wrist-based HR is not reliable.

As for tracking mileage, I split Sunday's run into two on my log - one for each pair of shoes.  So in my log it looks like an 11 miler and then a 10 miler.  (I track shoe mileage with RunningAhead, not with Strava).

Ace - it's just so amusing that it was a Russian curler that got caught - you'd think they'd be very very careful.

RLK - enjoyed your race reports.  I've never raced longer than a mile on the track (in fact I've only raced a mile on the track), so fun to read your description of the 3200.

Jaime - I"m with you - when it gets cold, the biological imperative trumps sartorial discretion.

Matt - nice race.  I hope your wife is feeling better.  For marathon prediction purposes, I'm not sure there's too much difference between a 10 miler and a half.

E78 - nice week.  I actually never got my gift certificate from that race.  There was a screw up where my registration somehow got associated with a previous address, and my certificate went there.

Brew- I stand corrected if the plan said to do 2x10-15 minutes.  Actually, that makes a ton of sense for 5K training, especially for someone coming from a marathoner background.  Your race is hopefully going to be less than 20 minutes, so why tempo for 20+ minutes - you'll get a more specific stimulus from shorter tempo intervals that may be slightly faster.

One of the big benefits of continuous tempos is the mental training - that practice in maintaining focus while running hard for 20-30 minutes really pays off when race day comes.

OMR - socks and sandals in any combination is ghastly.

10 miles total for me today.  5.5 very easy to yoga (9:29), yoga, and then 4.5 very easy (9:09) plus drills and strides.

rlk: Great job on the track racing! I haven't raced on a track in so long -- but just the thought of it makes me nervous. Must be residual high school nerves.

Darkwave: Nice 10 + yoga today.

Ace: I watched a little bit of curling today -- yup, still don't get how doping would help them.

matt: Congrats on your race!

Elizabeth: Thanks for the welcome, and nice mileage last week!

Brewing: What does NeRP stand for?

Dad: That sounds like a good workout - I think I'll try that this week.

As for me, 7 miles easy today, and I had today off so I was able to do it in daylight! Always a bonus, especially when it's sunny out. My week last week was not great, some things popped up at work and home and I didn't plan well, so ended up taking an unscheduled day off. I ended up with 33 miles, including a 10 miles long(ish) run and 1 workout (15 x 1 min on/1 min off).  I need to start increasing mileage, but have been lazy.  Last year at this time I was running 50-60 miles a week - it feels like a lifetime ago fitness-wise.

One of the big benefits of continuous tempos is the mental training - that practice in maintaining focus while running hard for 20-30 minutes really pays off when race day comes.

 

This is the mentality I had today. I also had it when DW had a clogged duct. Her breast felt rock hard. I imagine it feels like a kidney stone and her face made me think of every single hard run I'd ever done and had to push through when it got hard and started to hurt. Upside: I like boobs. Downside: the wife was in pain while I was helping. It seemed to do the trick as later in the evening feeding was going better. It was apparently due to NeRP not eating as much during camping. Wife learned to ALWAYS bring the pump. Downside: Babies R US (Ripoff R Us) apparently doesn't show it online, then says it's out of stock so I can't order it. I can't imagine why the company is filing bankruptcy.

dad well you're also doing like 70 mpw for a 5K. I literally thought "FAWK THAT" to your workout. I might try it in the future. Who is this Laww-Ren girl you speak of and why does she like ice cream sandwiches?

oregon Navel Enterprise Resource Program.

New Running Partner. My son was born in December. I posted to "the page of faces" with the heading "New Running Partner" and I believe it was max who said "that's a funny name. NRP." It was catchy, and I've used it enough here, I fully expect future meetings with "less than imaginary friends" to refer to him as such. Wife is aware of the name.

Matt 6:26...for 10 miles.....for FAWKING REELZ?!?!??!?!? (insert fire emoji here). During my run today I thought "Your easy mile is my Tempo. My Tempo is your race pace." Hope DW is doing well. You're about to enter taper town with a  mid-March race. What workouts do you have left for this month?

Today's run was kind of interesting. I didn't want to go outside because the forecast said miserable (30F with 16 MPH winds) but I layered up and went out. I started out thinking I'd just do an easy run but that morphed into a workout because, well the schedule says so and you probably won't do this tomorrow. Originally it was going to be 2x 10 min @7:10 w 2 min jog, It morphed into 15 minutes with 3 min jog, which became a 20 minute tempo after reading online, which then became a little closer to 25 minutes because I was feeling it and it would be kind of a convenient spot to quit but why quit there when 4 is right there, eh just do a full 30 minute tempo run because we're feeling good after a few days off. My first half marathon (sub 2 baby!) was on this loop. I never forget aiming for sub 2:00:00 with my wife and friend being volunteered for an aid station around mile 7 and rooting me on. I also don't forget mile 8 where I was so glad a specific song from Jurassic 5 came on because it kept my cadence and I hit repeat a few times. I ran about 2 minutes faster today.

The funny thing, the spreadsheet I was going to use to see how I did is at work. I won't be there until April. Well at least I got SOMETHING down on paper as a training tool right? Probably not. Just a fast run followed by a short jog home with a voicemail to pick up the trailer because it has new tires.

I just spent probably 20 minutes trying to get NeRP to nap. Wife comes in..."Is he sleeping? Grandma wants to face time" (insert middle finger emoji). Tomorrow is going to be AWESOME!