Low HR Training

"Race Report & Upcoming Races" Thread (Read 7700 times)


Race Less Train More

    Nathan great job in some tough wind conditions.

    Run until the trail runs out.

    2013***1500 miles

    50 miler

     

     

    unsolicited chatter

    http://bkclay.blogspot.com/

      ***Sorry for the repost, but realized that I might not get as much feedback over in my personal thread.***

       

      Here's a race report from my first race of the year and first since I started MAF training.

       

      Yesterday was the 10th annual Anthem 5K in Louisville, KY which is the first leg of the "Triple Crown of Running" series which leads up to the Kentucky Derby Festival half/full marathon.  Let me just say that regardless of my results, which I'm very happy with, it was an awesome race all around!  These folks have been doing this for awhile and it went off without a hitch from my perspective.  With a little under 8,000 participants, it was by far the largest race I've run.  Weather was near perfect at 37 degrees, sunny and virtually no wind.  I did not regret the choice of shorts, t-shirt and thin gloves.  I arrived over an hour early, made a pit stop before there was a line at the porta johns, then 20 min warm up with a friend who also started running last year and is doing some MAF training.  Another pit stop with 10 min to go almost cost me a good starting position, but with about 1 min to spare was able to maneuver within the first few hundred runners, which was where I roughly projected my finish.

       

      And they're off!!!  What a rush, I think I was at MAF HR before I took the first step, lol.  There were people of all ages and paces, obviously, but they had done a pretty good job of lining up as most in my vicinity were running close enough in pace that bobbing and weaving was not too bad.  Now to execute the race plan...even though I didn't think my 2013 goal to break 20 min was going to be in play today, I wanted to go out around 6:30 just in case I surprised myself Smile  Went a little too fast briefly, then tried to settle in.  But very quickly started to get a side stitch.  I thought wow this is going to be a LONG race!  I had eaten a little too much for breakfast too close to the start.  Scrambled eggs and toast with peanut butter and honey a little over 2 hours pre-race.  Lesson learned for next time!  So held HR steady at 174 to see if stitch would subside which it slowly did mostly go away.  After a 6:45 first mile, I knew that sub-20 was not going to happen today, but a PR and sub-21 was my realistic goal.

       

      The only hill to speak of is at the start of mile 2 and HR climbed to just over 180.  My previous max HR in a 5K was 184 last year, so started to get concerned that I was going there too soon in the race.  Mile 2 at 6:52, shoot, was hoping for negative splits.  So holding pace in mile 3 and decide to try a little push--HR moves into the mid 180s--ok, new territory--uncomfortable, but I don't feel like I'm going to vomit or die.  Backed off a little to regroup for the final push.  With about 0.3 mi to go, the finish line was in sight, so it's now or never.  Pushed HR up to 191 and pace into the mid 5s.  Wow that took a lot of determination!  Mile 3 at 6:22 and new PR by almost a minute, 20:42 chip time (not sure why it's coming into RA as 20:35) 6:37 pace.  And best of all, no new injuries, PRAISE THE LORD!!!

       

      If you made it this far, thanks for reading!  This is as much for me to look back on a year from now.  Now it's back to MAF training until the next race, my first 10K in two weeks, and supporting the half dozen or so relatives and friends who have started aerobic HR running in recent weeks Smile  If anybody has any racing advice, I'm certainly open to it as I'm sure I still don't know what I don't know.  Everything in my log should now be public.  Thanks!  Oh, and my profile changes won't save, still says I'm female, but I'm a man, baby! *Austin Powers voice*

       

       TypeDistance              Split settingsDurationTotal DurationPaceAvg HRMax HRNotes
      1 Manual 1 mi 6:44.33 6:44.33 6:45 174 176  
      2 Manual 1 mi 6:51.63 13:35.96 6:52 178 182  
      3 Manual 1 mi 6:21.67 19:57.63 6:22 184 189  
      4 Manual 0.12 mi 0:37.37 20:35 5:12 189 191

      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

        Nice job, Nathan. 10 minutes with that wind is nice improvement.

        Keep going!Cool

        --Jimmy

         

        Ran my local 14K race today.  Started out not too bad, low 50's and wind around 15 mph, but by the end of the race the wind was up to 30 mph gusting to almost 40 mph.  Long story short, I met my goal by 1 second this time.  Final time 1:09:59 for a 8:03 avg pace.

         

         

        My time on this same race last year was a 1:19:28 for a 9:09 avg pace so this was a full minute per mile faster this year than last year so I'm pretty happy with that.

         

        Nathan

        log   prs      Crusted Salt comic #143

         

          Nice PR, Eric! 2 hours is a bit close to the race for a meal. For a half-marathons and shorter, I don't even eat (I eat well the night before).  For marathons, 3-4 hours before. Other than that, I think you ran a smart race. Looks good.

          Keep going!Cool

          --Jimmy

           

          Pushed HR up to 191 and pace into the mid 5s.  Wow that took a lot of determination!  Mile 3 at 6:22 and new PR by almost a minute, 20:42 chip time (not sure why it's coming into RA as 20:35) 6:37 pace.  And best of all, no new injuries, PRAISE THE LORD!!!

           

           

          log   prs      Crusted Salt comic #143

           

            Thanks Jimmy!  I'm definitely going to consider eating nothing before the 10k coming up in two weeks.  I haven't been eating anything before my Saturday morning long runs, so I don't know why I thought I needed to eat before the race Smile

            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

              ***Sorry for the repost, but realized that I might not get as much feedback over in my personal thread.***

              (...) 

              Oh, and my profile changes won't save, still says I'm female, but I'm a man, baby! *Austin Powers voice*

               

               TypeDistance              Split settingsDurationTotal DurationPaceAvg HRMax HRNotes
              1 Manual 1 mi 6:44.33 6:44.33 6:45 174 176  
              2 Manual 1 mi 6:51.63 13:35.96 6:52 178 182  
              3 Manual 1 mi 6:21.67 19:57.63 6:22 184 189  
              4 Manual 0.12 mi 0:37.37 20:35 5:12 189 191

               

              hey, congrats, that's an awesome PR!

               

              I think eating 2 hrs before race is fine if you don't eat too much. but yeah you can also try it with an empty stomach, I never found a difference in my racing in terms of empty stomach vs not empty stomach.

               

              side stitch can also be caused by too shallow breathing. next time you get a side stitch, try breathing in and out deep until it goes away.

               

              your splits are interesting. if that 3rd mile wasn't downhill then you went out too slow in this race and next time you could definitely try and aim for that 6:30 pace and get close to flat 20-min 5K! Cool

               

              ps. your profile definitely showed "Male" last time I looked a few days ago, how did it change back to "Female"? weird..

                 

                hey, congrats, that's an awesome PR!

                 

                I think eating 2 hrs before race is fine if you don't eat too much. but yeah you can also try it with an empty stomach, I never found a difference in my racing in terms of empty stomach vs not empty stomach.

                 

                side stitch can also be caused by too shallow breathing. next time you get a side stitch, try breathing in and out deep until it goes away.

                 

                your splits are interesting. if that 3rd mile wasn't downhill then you went out too slow in this race and next time you could definitely try and aim for that 6:30 pace and get close to flat 20-min 5K! Cool

                 

                ps. your profile definitely showed "Male" last time I looked a few days ago, how did it change back to "Female"? weird..

                 

                Thanks!  I'm very happy with it for the first race of the year.  I'm going to get more practice racing next Saturday in a massive 10K.  If I eat anything beforehand, it will be very little Smile

                 

                Funny you should mention breathing because I am usually very conscious of it during training doing deep 3:3 during MAF runs.  I've been a trumpet player for over 25 years and that taught me how to belly breathe, but I think I kind of forgot about it during the beginning of the race.  I was breathing 2:2 shortly after the race started, but probably pretty shallow.  I'm experimenting with 3:2 in training this week and it seems to be working really well.

                 

                The 3rd mile was pretty much flat as a pancake, so yeah, I think I could have had a shot at 20:00 if I hadn't had that side stitch and had gone out at 6:30 as I had planned.  Live and learn!!!

                 

                And I am "Male" again Cool  Looks like my profile changes are saved now!

                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

                dwillens


                  Ok MAF'ers.  My first marathon (Los Angeles) TOMORROW!  My butterflies have butterflies!  Anyone want to give me any words of wisdom?  I've done all the training (maybe not exactly following every run at MAF pace, but I have put in the miles).  I think I'm ready.  I'll let you all know how it goes.

                   

                  Damon

                    Well, my first 10K is in the books at yesterday's Rodes City Run in Louisville.  It was another well organized event with about 7,000 participants.  Weather was pretty nice, upper 30s and no wind to speak of, and the course was relatively flat.  I think I executed this race much better than the 5K two weeks ago in part due to the great advice from jimmyb and cmon2!  First, although I didn't try an empty stomach, I ate less than half the breakfast vs last time.  And I started deep and rhythmic breathing right from the start.  Guess what, no side stitch!

                     

                    So my goal was to not leave anything on the table and to not blow up.  Based on the recent 5K at 6:40, a 10K pace of 7:00 seemed reasonable and I would have been happy with anything 7:00-7:15.  Told myself under no circumstances was I to run the first 2 miles under 7:00 Smile  I stuck to that promise which wasn't too hard with a hill in mile 2.  Mile 3 had a slight descent which helped drop the pace just under 7:00.  Decided to hold that for mile 4 since HR was still under 180.  Then it was time to go for it if I was going to.  I was still mostly under 180, so I had some runway on a low 190s MHR.  I couldn't believe that I was going to attempt to negative split this thing!  Things definitely started getting uncomfortable in mile 5.  I would lose concentration briefly and pace would slow, but the HRM kept me honest and I would bump it back up to keep the HR on an upward trend.  Mile 6 gave me a new appreciation for the term "intestinal fortitude" Surprised  And miraculously I was able to kick the last 0.2 mi to the finish...must have been the worship music I had rockin' on my iphone because my body wanted to STOP!!!  Again my garmin was off a bit, but the official chip time was 42:42 and 6:52 pace with an AHR of 176 which is somewhere between 90-92% of MHR.  So needless to say, I couldn't be happier with my first 10K!  In fact, I'm not looking forward to beating it at this point, but I'm sure I'll get the urge later in the year Big grin

                     

                     

                     TypeDistance              Split settingsDurationTotal DurationPaceAvg HRMax HRNotes
                    1 Manual 1 mi 7:00.67 7:00.67 7:01 167 171  
                    2 Manual 1 mi 7:04.45 14:05.12 7:05 173 177  
                    3 Manual 1 mi 6:57.28 21:02.4 6:58 176 180  
                    4 Manual 1 mi 6:55.59 27:57.99 6:56 177 181  
                    5 Manual 1 mi 6:41.62 34:39.61 6:42 181 183  
                    6 Manual 1 mi 6:38.33 41:17.94 6:39 183 185  
                    7 Manual 0.22 mi 1:18.07 42:36.01 5:55 185 188

                    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


                    Race Less Train More

                      Eric, Congrats. Great pacing.Picking up the pace each mile after 2. WOW!

                      Run until the trail runs out.

                      2013***1500 miles

                      50 miler

                       

                       

                      unsolicited chatter

                      http://bkclay.blogspot.com/


                      Race Less Train More

                        Greeway marathon Goal <5. Finish 4:57:15. Plenty of rolling hills. 2 killer hills to repeat. Mile 2/25 and 4/20. Had to walk down the hill at mile 20. Too much pressure on the knee.Beautiful course and I am not much of a course looker. 2:31 / 2:26

                        Run until the trail runs out.

                        2013***1500 miles

                        50 miler

                         

                         

                        unsolicited chatter

                        http://bkclay.blogspot.com/

                          wheatfeet - very nice race.  Pretty impressive splits.

                          Age: 45 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

                            Thanks guys for the affirmation!  My wife glazes over when I mention negative splits, lol.

                             

                            And congrats runnerclay on another marathon!  I enjoyed reading your blog, btw.

                            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

                              Good stuff! How many Marathons you got in the bag now?

                               

                              Greeway marathon Goal <5. Finish 4:57:15. Plenty of rolling hills. 2 killer hills to repeat. Mile 2/25 and 4/20. Had to walk down the hill at mile 20. Too much pressure on the knee.Beautiful course and I am not much of a course looker. 2:31 / 2:26

                                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.

                                 

                                 

                                 

                                 

                                 

                                 

                                 TypeDistance              Split settingsDurationTotal DurationPaceAvg HRMax HRNotes
                                1 Manual 1 mi 7:00.67 7:00.67 7:01 167 171  
                                2 Manual 1 mi 7:04.45 14:05.12 7:05 173 177  
                                3 Manual 1 mi 6:57.28 21:02.4 6:58 176 180  
                                4 Manual 1 mi 6:55.59 27:57.99 6:56 177 181  
                                5 Manual 1 mi 6:41.62 34:39.61 6:42 181 183  
                                6 Manual 1 mi 6:38.33 41:17.94 6:39 183 185  
                                7 Manual 0.22 mi 1:18.07 42:36.01 5:55 185 188