Slow and Steady wins the race... 300 to Boston in 5 years?

[AntimonyER]

Following along!!

Welcome!

DUDE!!!! THATS AWESOME!!!!!! You have had an amazing transformation and must feel amazing these days! I have also used MyFitnessPal to drop lbs and it's such a great tool. In the grand scheme of things you aren't to far away from having to run your goal marathon to BQ. I'm not 100% sure where you live, but what race are you planning on running to BQ? I am also 35, but turning 36 in November. I was a little disappointed when they lowered BQ times. Our age group went from 3:10 back to 3:05. and while 5 minutes does not seem like much, it's a lot at that distance. I am in the getting back to shape phase now so my goal is much further away, my goal is to get there by 40. I look forward to checking in on this thread for inspiration! One last thing, do not get discouraged if you dont make it on your first attempt. It's a very difficult task to achieve on the first time. I have a buddy who runs sub 2:40:00 marathons, and did not make it his first attempt. Remember to learn from that first one if you dont make it and keep pushing forward. You got this!!!!

I have the benefit of not even considering Boston until they had already moved next years time to 3:00 for 34 and under, so I just see the 5 minute increase for turning 35

 

[AntimonyER]

Run Report: So slightly cooler today, and mostly cloudy, so decided to attempt a light speed workout. Splits were good for the most part (higher ones all coincide with turns/u-turns in my route, so some of the time is GPS error). Faded slightly the last 3-4, until I gutted through the last one.

5/9/2019
Workout - 10 min WU, 10 x 1:00 @ 5K pace, 1:00 recovery jog in between, CD until done.
Total Distance - 6.75 Miles
Total Time - 0:52:37
Average Pace - 7:48/mi
10 x 1:00 split paces - 6:16, 6:15, 6:17, 6:47(u-turn), 6:15, 6:38(turn/traffic), 6:23, 6:25, 6:52(turn, but lets face it, this one was still the worst), 6:14
T + D - 79F + 66F = 145

 

[AntimonyER]

Run Report: Cloudy again . Nice and easy, steady with the last .86 being the fastest (7:39/mi). And with today's run, I am now at 500 miles on the year.

5/10/2019
Total Distance - 6.86 Miles
Total Time - 0:54:19
Average Pace - 7:55/mi
Average HR: 151 bpm
T + D - 80F + 66F = 146

Weight Report: 166.2 lbs Down 0.3 lbs from last week.

 

[AntimonyER]

Thought I might get a chance to get a long run in this weekend, but alas, it wasn't meant to be. I did get a 5 mile easy run in Saturday morning, which was good as it cancelled out some of the food I ate at my niece's wedding Saturday night. (The key being "Some". Pretty sure my weight loss portion of the program took a hit.) Sunday is my rest day, but did take a 3 mile walk with my wife.

Run Report:

5/11/2019
Total Distance - 5.01 Miles
Total Time - 0:40:34
Average Pace - 8:05/mi
Average HR: 144 bpm
T + D - 74F + 68F = 142

 

[AntimonyER]

Run Report:

5/13/2019
Total Distance - 6.82 Miles
Total Time - 0:53:29
Average Pace - 7:50/mi
Average HR: 149 bpm
T + D - 78F + 70F = 148

Cool front coming through today, slightly cooler temperatures with a drastic drop in humidity for tomorrow and wednesday... Think I will do a tempo run tomorrow.

 

[AntimonyER]

Run Report:

5/14/2019
Workout: Tempo Run 10min WU, 4 miles @6:45-7:00, CD
Total Distance - 6.88 Miles
Total Time - 0:50:07
Average Pace - 7:17/mi
4 mile splits: 6:37/mi, 7:00/mi, 6:57/mi, 6:43/mi
4 mile avg: 6:49/mi
Average HR: 154 bpm
T + D - 72F + 47F = 119

Compared to the past couple weeks, it felt amazing outside today. Fun to see how much I have acclimated to the warmer temps, looking back at first warm day of the year, similar temps to today, I had a slower average pace and higher HR, and complained on my workout notes about the sun, and today I was like, it feels great! haha.

 

[AntimonyER]

Run Report:

5/15/2019
Total Distance - 7.12 Miles
Total Time - 0:54:13
Average Pace - 7:36/mi
Average HR: 150 bpm
T + D - 76F + 51F = 127

Last nice day of spring if the weather forecast holds true. Tomorrow and friday in the upper 80s, and then 90+ through the end of the long term forecast. Summer has arrived. On the bright side, I fly to Detroit on Monday morning, where spring is still very much in effect!

 

[AntimonyER]

Run Report: (2 Days)

5/16/2019
Total Distance - 6.41 Miles
Total Time - 0:50:34
Average Pace - 7:54/mi
Average HR: ?? bpm
T + D - 81F + 60F = 141

Forgot to press save on my workout when I was finished, so I lost the recorded version. Man I hate when that happens, even if I did remember the exact distance and time.

5/17/2019
Total Distance - 6.42 Miles
Total Time - 0:54:36
Average Pace - 7:53/mi
Average HR: 148 bpm
T + D - 86F + 66F = 152

First day over 150 T+D for the year. 160, here we come

Weight Report: 166.0 lbs, down 0.2lbs. Total down 0.5lbs

Was really disciplined the rest of the week after the wedding, enough to cancel out the excess and then some. Hopefully this week I can do better.

 

[AntimonyER]

Alright, trying to get caught up, after a week business trip.

5/20/2019
Total Distance - 15.79 miles
Total Time - 2:02:57
Average Pace - 7:47/mi
Avg HR - 145 bpm

5/22/2019
Total Distance - 7.73 miles
Total Time - 1:00:16
Average Pace - 7:48/mi
Avg HR - 146 bpm

5/23/2019 - Treadmill
Total Distance - 7.11 miles
Total Time - 0:58:04
Average Pace - 8:10/mi
Avg HR - 152 bpm

5/27/2019 - Treadmill
Total Distance - 7.80 miles
Total Time - 1:00:00
Average Pace - 7:42/mi

5/20 was my longest run ever! Flew into detroit and was able to check into my hotel at 11am, and didn't have to be at my conference until 3pm, and it was a great day for running (mid 50s) so I said, lets just see how far I can go. Basically took a running tour of the detroit riverfront.

But after I got back from my trip, I just couldn't convince myself to run in the 100 degree heat wave. I finally made it to the gym yesterday and ran for an hour. Going to try a run outside today tho, got to get back on my schedule. Predicted T+D - 161.

 

[AntimonyER]

Run Report: As predicted, T+D of 161 (95+66). Cut it short out of an abundance of caution. Today much of the same.

5/28/2019
Total Distance - 4.78 miles
Total Time - 0:40:06
Average Pace - 8:23/mi
Avg HR - 150 bpm

 

[OldSlowGoofyGuy]

The Space Coast Marathon appeals to me from a personal level, as my dad worked for Kennedy Space Center when I was a kid, and it inspired what became my career choice. However the weather isn't as conducive to a fast run as the Kiawah Island one would be (warmer and more humid). I have a while to decide, and any helpful advice on this would be appreciated.

I just now saw this. Another option with a space theme is Rocket City in early December. It's flat, but not as flat as Myrtle Beach or Space Coast. Around 700 foot elevation gain with a net gain of 0. While I've not BQed, I managed PRs at Rocket City 4 of the 5 years I ran it. It's usually great weather and you can't beat the convenience. If you stay at Embassy Suites (the host hotel), you can stay in your room until 10 minutes before the start and in the lobby until 5 minutes before the start.

 

[AntimonyER]

Run Report: Enduring the record heat.

5/29/2019
Total Distance - 6.02 miles
Total Time - 0:49:16
Average Pace - 8:11/mi
Avg HR - 153 bpm
T+D - 95+64 = 159

5/30/2019
Total Distance - 5.01 miles
Total Time - 0:41:18
Average Pace - 8:13/mi
Avg HR - 154 bpm
T+D - 95+62 = 157

Weight Report: Missed my weigh in last week, and not sure how much this week's number is due to water weight loss due to how much I am sweating, but I will take it!

Weight: 164.4, down 1.6 lbs (2 weeks). Total loss: 2.1 lbs.

 

[AntimonyER]

Run Report: Can we say humid?

5/31/2019
Total Distance: 5.14
Total Time: 0:42:40
Avg Pace: 8:18/mi
Avg HR: 153 bpm
T+D - 89+73 = 162

May Totals:
Total Distance: 150.17 mi
Total Time: 19h 37m 58s
Avg Pace: 7:51 / mi

 

[AntimonyER]

Alright, didn't do so well with posting in June (as in I didn't post at all). Running was way down. I went to the Keys and then on to Orlando, and didn't run at all for those 9 days, so that was a big part of it. But it is also just SO HOT. Avg T+D for my June runs was 162. No goals for my daily runs other than to not be stupid, so the first hint of the heat getting to me, I cut it short, as well as take an extended (30 seconds to 1 minute) pit stop to get some water, and let my heart rate go back down a bit.

June Totals:
Distance: 78.3
Time: 11h 6m 19s
Avg Pace: 8:30

July started with a bang, as the HOTTEST T+D day of the year so far (166). Although I can see I have become more heat acclimated in the last month, as distance was longer than last run in may, pace the same, and T+D hotter, but HR was less.

7/1/2019
Total Distance: 5.48
Total Time: 0:45:35
Avg Pace: 8:19/mi
Avg HR: 147 bpm
T+D - 93+73 = 166

I signed up for a couple races, the Hilton Head Island Firecracker 5k is in two days, my boss invited me to run it, then work the rest of the day, and get friday off instead. I am a sucker for three day weekends, so I agreed. And I signed up for the Savannah Sunburn half marathon as a kickoff to my marathon training program, as it is exactly 13 weeks before the Kiawah Island Marathon, which is the one I have decided to try as my first marathon (and if all goes well, first BQ attempt) as long as my kid's soccer schedule agrees (My oldest made a National Premier League team that travels all over the SE for games.)

 

[AntimonyER]

July in Review:

HHI Firecracker 5K: Official time was 20:24. 60th/1305. It was warm and muggy, and I hit a new HR high of 177 in the last 1/10th as I picked it up to the finish. Only weird thing is, it ramped up from 172 to 177 once I picked up my pace, and then flatlined the rest of the race at 177. Curious if this was a sensor issue, or if I maxed out my HR. Any thoughts?

July Running Totals:
Distance: 126.5
Average Pace: 8:20/mi

Took the long 4th weekend off of running, and 5 days while my wife and I were in Niagara falls for our anniversary, so mileage was affected by that. I did start my marathon "pre-training" by adding long weekend runs as of last weekend. It is too hot to do any speed work still, (160 T+D average), but I can add mileage, especially saturday mornings before it heats up, or if I can't do that, at the treadmill if I must.

Think I will stick to this monthly update until I start officially training in september.

 

[DopeyBadger]

I hit a new HR high of 177 in the last 1/10th as I picked it up to the finish. Only weird thing is, it ramped up from 172 to 177 once I picked up my pace, and then flatlined the rest of the race at 177. Curious if this was a sensor issue, or if I maxed out my HR. Any thoughts?

So you're saying it was around 172 for miles 0-3 and then when you kicked at the end it made it up to 177 for 0.1 miles? But that it stayed at 177 once it reached there and didn't move anymore.

Without seeing the data for myself, my initial reaction is it sounds more like max HR then it does a sensor issue. The only time you'd see a somewhat flatlining of the HR that didn't make sense would be when you get cadence lock. So as long as your cadence wasn't also 177 during this time, then that's not a concern. Seems reasonable to me that during this last final push you would venture into the highest of high regions.

Now with a good maxHR under your belt all you need is a resting HR value. Then you can check out your Heart Rate Reserve calculation which gives you some general zones for what types of paces/efforts equal different HRs. I can run the calc for you if you let me know your resting HR.

 

[AntimonyER]

Here is my HR graph from the race. You can see the ramp and then the plateau/flatline at the end.

My resting HR is 41.

 

[DopeyBadger]

Hmm, that is very suspicious. That looks too perfect compared to the rest of the data set. So you definitely might have had some sort of issue with the sensor. It's certainly not that the sensor can't pick up higher though because I know people with HRs in the 200s using Garmins. Would be interesting to see if it happens again in the future.

With that being said, I'd say it's going to be pretty close to maxHR given the description. So this would be your %HRR zones:



So for a run to be easy would require a HR between 113-132. And etc. from there. How does that compare to what you've seen historically?

 

[AntimonyER]

@DopeyBadger, that info makes me think that it may not be my max HR, as my last HM, I started at 162 and steadily increased to 170 at the end. 10k started at 169, and crept up to 175 by the end. And now that I go back and look, I actually did hit 178 in my 5K PR back in April. But seems like my HRmax should be closer to 180-185 based on my results right?

 

[DopeyBadger]

I'd agree. Something more like this: