Former Bad Ass
Morning! I have 4 and weights.
Vitaly, I do the same during vacations and then lose weight, haha.
Fred, glad your mom is feeling better.
Hi, mjhaston.
Damaris
Fred - nice start to your marathon program!
Damaris - I don’t have any illusions about losing weight while on vacation, but I hope not to gain much extra weight 😆
5.5 miles for me this morning along Lucerne lake, last half was in the rain. There is that steep hill right next to our hotel I noticed yesterday, so I used it to do 2x30 sec uphill runs at 5k effort, any bit of speed work helps 😂
Frequent Racer Group
PRs: 400m- 1:04.94 (2015) / 1M - 5:08 (2024) / 5K -18:23 (2017) / 5M - 31:14 (2022) / 10K - 39:29 (2018) / 10M -1:05:01 (2024) / HM - 1:27:34 (2023) / FM -3:15:08 (2023)Coming up: Bucks County Senior Games (6/8/24), Break Fast 5K (6/16/24)
Waltons ThreadLord
Damaris - Hope the 4 went well. I keep meaning to add some weights to my daily routine. Hasn't happened yet, though at least I seem to have gotten consistent in getting my knee/hip exercises done.
Vitaly - Glad you're enjoying the varied terrain of your vacation even if the weather isn't ideal.
I had to delay the start of my 7-miler this morning to allow some thunderstorms to move through. My legs were tired, but I got the run done. There's a noticeable difference between banging out a weekday 5-miler and doing a Friday morning 7-miler.
5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)Upcoming races: Scotch Plains 5k, 6/12; Firecracker 4-miler, 7/4
Morning! Pilates after work (and I'm leaving early because we are going to see Foreigner, one of the pandemic canceled concerts).
Vitaly, lol. May you not gain a lot of weight.
Fred, you should. As luck would have it, I didn't lift, ha.
Morning! Pilates after work (and I'm leaving early because we are going to see Foreigner, one of the pandemic canceled concerts). Vitaly, lol. May you not gain a lot of weight. Fred, you should. As luck would have it, I didn't lift, ha.
I might have more luck if I put a couple of dumbbells in the den as a reminder. If nothing else, I can do some basic stuff while hanging out with the rest of the family.
Fred - nice run!
Damaris - hope you enjoyed the concert!
I ran 6 miles this morning using a different route. Not as scenic as yesterday, but quite beautiful too. Also did 3x30 sec hard up the steep hill next to our hotel
Fred - I missed a day, so nice runs. Good luck with the marathon training. It looks like it's off to a good start and your runs have a planned purpose.
Damaris - also nice runs and Pilates. How was Foreigner?
Vitaly - I'm still loving the pictures. You can't seem to get a way from those hills
I took a RD Thursday since I drove into the office and at the advice of Coach Vitaly I ran an easy 4 yesterday at lunch time. It was hot! I'm going to take another RD today since I have a longer one tomorrow.
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PR's: 1 mile - 5:57 (2024) | 5K - 20:49 (2024) | 5M - 35:42 (2023) | 10K - 45:12 (2024) | 10M - 1:16:09 (2024) | HM - 1:40:04 (2024)Up-coming Races: Yardley 5K (6/2/24), Break-Fast 5K (6/16/24)
Mike - We all miss days from time to time so don't worry about it. Nice lunchtime run. Do you have a locker room at work?
Vitaly - Nice vacation running.
Damaris - I hope it was a good show.
I had a lovely 6-mile run today. 68º at 5:30 with low humidity. About the same pace as yesterday, but my average heart rate was 8 bpm slower, probably due to the cooler weather.
Morning! It was a great show!
I have 6 later and weights.
Vitaly, nice job!
mjhaston, nice 4.
Fred, nice 6.
Damaris - Glad you liked the show. Enjoy the six.
I met Mike for an early long run. I'm trying to pay a little more attention to heart rate in addition to pace. For today's 10-miler the goal was to try and keep the effort moderate and I managed to stay in HR zone 3 about 85% of the time (and much of the remaining 15% was hill climbs in miles 9 & 10). 47.3 miles for the week is my highest weekly total since September of last year.
Vitaly - Nice 6 yesterday and almost 5 this morning. Beautiful pictures again!
Fred - nice 6 with the "cooler" weather. I hear the end of this week is going to be brutal again. Awesome total for the week!
Damaris - hope you had a good 6 with weight training.
This morning I ran 7 on the canal path with a group again. We kept a moderate pace and I was able to hang the entire time. Then it was off to Special Olympics practice where we did a warm-up mile, stretch and then 5K time trial for the athletes. I was able to push one of our guys a little bit and end up running 23:00. I was pleased since it was my 9, 10 and 11th miles of the day and not all that far from my recent race paces. It all added up to 11.8 miles and I'm not dead, so that's a plus
6.5 TM miles to hit my 20 mile target for the week. I had to take a break at about 5 miles due to a phone call from DW that I couldn't hear anything when I answered, so I go into panic mode - can't find her anywhere in the house - she is out by the garden totally OK and just wanted the yard gate opening in case UPS came with a package - the story of Peter & The Wolf came to mind.
Started running at age 60.
AG 60-64 PR - 5K 25:45, 10K 53:28, HM 1:57:39, Marathon 4:32:09
AG 65-69 PR - 5K 26:11, HM 2:02:39, Marathon 5:04:47
Upcoming race: Four on the 4th 7/4/24 maybe.
Evening! I ran 4 and lifted.
Fred, nice run.
mjhaston, nice 7.
Quick, nice run. Hope she was OK?
Mike -Yes, the end of the week is not going to be pretty. (Just my luck I volunteered for ParkRun last Saturday when it was rather nice out and this week I'm running when it will be hot). Good job on the group run and SO work. Double digit mileage for the day is always nice. What's your role with the Special Olympics?
Quick - Nice job getting to 20.
Damaris - Nice 4.
I ran 6 easy today. I'm trying to pay more attention to heart rate zones, but the weather is messing with that a bit. Yesterday was a moderate run and today was an easy run. Even though I ran 1:20 slower today per mile, my HR was only 8 bpm slower. A large part of that is probably the difference between 68º and dry (yesterday), and 76º and moderately humid (today). I've seen a lot saying heat and humidity will increase heart rate but haven't found anything to say how to calibrate for that (in other words, plenty of what I already know but no answers to my question).
I've seen a lot saying heat and humidity will increase heart rate but haven't found anything to say how to calibrate for that (in other words, plenty of what I already know but no answers to my question).
Fred, perhaps try and treat the H&H the same way that you would treat running hills. Perhaps something like this
Dew Point < 60F - dead flat
DP 60-65 - 1-2% slope
DP 65-70 - 2-5% incline
DP 70-75 - 5-10% hill
DP 75-80 - 10-20% mountain
DP >80 - sheer cliff