The Running Thread - 2016

[DVCFan1994]

I've been lurking here all summer. Everyone seems very supportive. I'm training for the PHM. I just started running this summer and completed a C25k program last week. This week I have started a 5k2 10k program. Tomorrow's run calls for a 3 minute tempo run. I have looked up tempo runs, and if I understand it, it's supposed to be faster than my normal run. I am already running at 95% of my max HR. Am I missing something?

Welcome to the thread! It is an amazing resource! So much to learn from people's experiences

As someone who started running just a few years ago by training for the PHM, I'll tell you it is a great first race! I did it as my first half in 2014 as part of the GSC and repeated the last 2 years, but I have to skip this year.

A tempo run is generally a run that is completed at a goal pace, whether it's a race pace, or race pace +x seconds or some other measure like your historical 5k pace. There are far more experienced people than me that will hopefully chime in, but in my opinion if you are always running at 95% max heart rate, you are running too hard, to often. Generally depending on a lot of factors, such as fitness, experience, goals etc., you want the majority of your runs to be run at an easy pace. That's often considered more like 60-70% of your max. Running too hard too often can lead to overtraining injuries.

Tempo runs are harder runs, and therefore should be run at higher heart rates/effort levels, but I still would not expect you to run at 95% of max the whole time.

And please don't take this as criticism, I only say it as someone who ran too hard too often, leading to injury. And then stupidly did the same thing again . Better to build a solid base of easy running to build on and let your pace improve with time, so you get to the start line uninjured and ready to enjoy the race.

 

[DopeyBadger]

I've been lurking here all summer. Everyone seems very supportive. I'm training for the PHM. I just started running this summer and completed a C25k program last week. This week I have started a 5k2 10k program. Tomorrow's run calls for a 3 minute tempo run. I have looked up tempo runs, and if I understand it, it's supposed to be faster than my normal run. I am already running at 95% of my max HR. Am I missing something?

Personally, I find "tempo" runs to be used as a term among many training plans but the use of the word is not synonymous. One plan's definition of "tempo" may not be equivalent to another plan's definition. I personally define a "tempo" run as the pace at which I desire to run my race at. Since you're running a 10K, then "tempo" would be at 10K pace. However, I don't know your program specifically so I can't say for sure my definition is correct.

If you're looking for a "how do I know what pace to run my 10K at?" Then use this calculator and type in your 5K time: McMillan

Look at the respective 10K pace for your 5K pace and it will give you an idea what your goal pace is.

However, something really important is your statement about your HR at 95% of max. That's REALLY high. I would suggest slowing down significantly on the majority of your runs. Running at near 95% max HR is not sustainable over the long term of your training plan and puts you at a high risk situation for injury. I would say whatever pace you're running at 95% is beyond the pace you should be running at for any more than a few minutes. I use Heart Rate Reserve for HR calculations.

Max HR - Resting HR = Heart Rate Reserve
For each of the zones take the HRR multiply by the % and add the Resting HR

Zone 1 = 50-60%
Zone 2 = 60-70%
Zone 3 = 70-80%
Zone 4 = 80-90%
Zone 5 = 90-100%

Thus, Zone 1 = ((HRR*0.5)+RHR) - ((HRR*0.6)+RHR)

Preferably, most of your training (as in if 3x/week then 2 days) would be kept in zone 1 or 2. Only once per week if 3x/week would you want to venture outside zone 2 and preferably it still stays in zone 4 or less.

Let me know if this doesn't make sense, and welcome to the thread (former lurker myself!).

 

[Jenn_niven]

Thanks DVCFan1994! I haven't run anything further that a 5K, so the idea of running a half is exciting and frightening.

I am not running fast AT ALL. I guess I have to slow it down and pay more attention to my heart rate.

Thanks again for responding!

 

[Keels]

Womp, womp ...

 

[rteetz]

10 - @disneydaydreamer33 - Milwaukee Brewers 10k (1:15:00 / N/A)

Have fun! I wanted to do a Brewers race but with college and everything I decided against it. Maybe next year!

 

[rteetz]

Womp, womp ...

View attachment 193035

Get better Keels! I wish you a speedy recovery and hope to see you at Marathon weekend!

 

[Jenn_niven]

Personally, I find "tempo" runs to be used as a term among many training plans but the use of the word is not synonymous. One plan's definition of "tempo" may not be equivalent to another plan's definition. I personally define a "tempo" run as the pace at which I desire to run my race at. Since you're running a 10K, then "tempo" would be at 10K pace. However, I don't know your program specifically so I can't say for sure my definition is correct.

If you're looking for a "how do I know what pace to run my 10K at?" Then use this calculator and type in your 5K time: McMillan

Look at the respective 10K pace for your 5K pace and it will give you an idea what your goal pace is.

However, something really important is your statement about your HR at 95% of max. That's REALLY high. I would suggest slowing down significantly on the majority of your runs. Running at near 95% max HR is not sustainable over the long term of your training plan and puts you at a high risk situation for injury. I would say whatever pace you're running at 95% is beyond the pace you should be running at for any more than a few minutes. I use Heart Rate Reserve for HR calculations.

Max HR - Resting HR = Heart Rate Reserve
For each of the zones take the HRR multiply by the % and add the Resting HR

Zone 1 = 50-60%
Zone 2 = 60-70%
Zone 3 = 70-80%
Zone 4 = 80-90%
Zone 5 = 90-100%

Thus, Zone 1 = ((HRR*0.5)+RHR) - ((HRR*0.6)+RHR)

Preferably, most of your training (as in if 3x/week then 2 days) would be kept in zone 1 or 2. Only once per week if 3x/week would you want to venture outside zone 2 and preferably it still stays in zone 4 or less.

Let me know if this doesn't make sense, and welcome to the thread (former lurker myself!).

Wow DopeyBadger.......thank you so much for the detailed response!! That's great info! I Just started running in June. I am 45, so I didn't expect it to be an easy thing to begin. I am happy to have made it this far and don't want to get injured. I do have a Garmin, but I am still learning how to use it and haven't been paying attention to the heart rate feature until this tempo run thing came up. So much to learn! Thank you......I will try to digest this and I'm sure I'll have more questions.

 

[*DisneyDreamer]

This week we have the following folks with races:

10 - @disneydaydreamer33 - Milwaukee Brewers 10k (1:15:00 / N/A)
10 - @Baloo in MI - Woodstock Ultra - 50 Miler (Just Finish / N/A)
10 - @FFigawi - Marathon du Medoc (Standing Up / N/A)
10 - @surfde22 - Running of the Bays Half Marathon (1:45:00 / N/A)
10 - @ZellyB - Run the Rock 6 Miler (NG / N/A)
10 - @Miranda - Fox Point Sunset 5 Miler (NG / N/A)
10 - @Waiting2goback - Race to the Rock Half Marathon (NG / N/A)
10 - @huggybuff - Rock the 80's 10K (1:30:00 / N/A)
11 - @CheapRunnerMike - Lakeside Olympic Triathlon (2:20:00 / N/A)
11 - @dmross - Carowinds Run and Ride Half Marathon (NG / N/A)
11 - @SFGamerBabe - The Giant Race Half Marathon (2:05:00 / N/A)
11 - @PaDisneyCouple - (Mr.) Harrisburg Half Marathon (2:10:00 / N/A)

Let me know if you would like to revise your goal for this weekends race. Good luck to all of you and I look forward to reading about how the race went!

Not a big deal, but I noticed a typo. The Brewers 10K is me (I know, the names are really similar). I don't think I'm going to change and put down a specific time, since I don't know what the weather will be like, but I do have a goal range in mind. Like I said earlier, I would really like to go for a PR.

Womp, womp ...

View attachment 193035

Sorry to see that you're injured. Get well soon!

Have fun! I wanted to do a Brewers race but with college and everything I decided against it. Maybe next year!

This race is actually me. So thanks! I did this one last year and enjoyed it so I am really looking forward to it. I'm just hoping the rain they're forecasting either moves through before or not at all. I wanted to do the Mini Marathon but decided to stick with the 10K. Hopefully next year I can do the Mini, and I hope you're able to as well!

 

[ZellyB]

Oh man, @Keels . Get better soon.

 

[opusone]

Womp, womp ...

View attachment 193035

Ugh.

 

[rteetz]

This race is actually me. So thanks! I did this one last year and enjoyed it so I am really looking forward to it. I'm just hoping the rain they're forecasting either moves through before or not at all. I wanted to do the Mini Marathon but decided to stick with the 10K. Hopefully next year I can do the Mini, and I hope you're able to as well!

I didn't even see it was going to rain. Have fun! I really hope I can do it next year.

 

[sourire]

Womp, womp ...

View attachment 193035

Oh no! I hope everything heals up quickly. Feel better!

 

[*DisneyDreamer]

I didn't even see it was going to rain. Have fun! I really hope I can do it next year.

Well, hopefully it won't! It's still a couple days away, so maybe the forecast or timing of the rain will change.

 

[DVCFan1994]

Womp, womp ...

View attachment 193035

Well that stinks . Hope you are better soon!

 

[Baloo in MI]

This week we have the following folks with races:

10 - @disneydaydreamer33 - Milwaukee Brewers 10k (1:15:00 / N/A)
10 - @Baloo in MI - Woodstock Ultra - 50 Miler (Just Finish / N/A)
10 - @FFigawi - Marathon du Medoc (Standing Up / N/A)
10 - @surfde22 - Running of the Bays Half Marathon (1:45:00 / N/A)
10 - @ZellyB - Run the Rock 6 Miler (NG / N/A)
10 - @Miranda - Fox Point Sunset 5 Miler (NG / N/A)
10 - @Waiting2goback - Race to the Rock Half Marathon (NG / N/A)
10 - @huggybuff - Rock the 80's 10K (1:30:00 / N/A)
11 - @CheapRunnerMike - Lakeside Olympic Triathlon (2:20:00 / N/A)
11 - @dmross - Carowinds Run and Ride Half Marathon (NG / N/A)
11 - @SFGamerBabe - The Giant Race Half Marathon (2:05:00 / N/A)
11 - @PaDisneyCouple - (Mr.) Harrisburg Half Marathon (2:10:00 / N/A)

Let me know if you would like to revise your goal for this weekends race. Good luck to all of you and I look forward to reading about how the race went!

Been a bit, almost a month, since my last post. August ended up being a pretty rough month personally and professionally, but I have high hopes for September. Beginning with my Ulra this weekend. @LSUlakes can you please change my distance from 50 Miler to 50K. I have decided to drop back to the shorter distance as I did not even come close to the miles I needed to be doing in August and I am not ready for that distance. I simply could not make the time for the long runs given life over the last 5 weeks. But I an going to go after the 50K distance and I feel I can handle that. Just wanted to say thanks to @FFigawi for the fueling advice you offered many weeks ago...

Good luck to everyone racing this weekend! Excited and grateful to be running this race on Saturday.

 

[keahgirl8]

There'll be an adapter. There'll have to be an adapter...

And it's even included!!

It had better be included! I don't really have to worry about it yet. I am always 1-2 versions behind, because I get one on sale and then use it until it dies. I have a 5s now and the 6 was already out when I finally gave up my 4s. It is kind of irritating, how Apple feels like they need to constantly change things to where the cords and docking stations you already had no longer work. Every other phone on the earth pretty much uses the same power cord, but no no no...not Apple! That being said, practically every device I have is made by them and I'm unlikely to change.

Thanks DVCFan1994! I haven't run anything further that a 5K, so the idea of running a half is exciting and frightening.

I am not running fast AT ALL. I guess I have to slow it down and pay more attention to my heart rate.

Thanks again for responding!

Truth be told, I never do tempo runs. I pay attention to my heart rate, just to make sure it's not too high, but that's about it. I would say though that if your heart rate is that high and you're not running full out, I would suggest slowing down and/or running intervals if you don't already. If you do, maybe shorten the run interval.

Womp, womp ...

View attachment 193035

Oh no! I'm so sorry. What happened?

 

[disneydaydreamer33]

Womp, womp ...

View attachment 193035

Sending some healing vibes to you!

 

[dis_or_dat]

Womp, womp ...

View attachment 193035

Oh no! Is this related to your hip issues?

 

[FFigawi]

This week we have the following folks with races:
10 - @FFigawi - Marathon du Medoc (Standing Up / N/A)

Let me know if you would like to revise your goal for this weekends race. Good luck to all of you and I look forward to reading about how the race went!

I had to drop out of this race. My running spouse had a wedding to attend so we'll try again next year.

 

[dis_or_dat]

I had to drop out of this race. My running spouse had a wedding to attend so we'll try again next year.

Running spouse ... love it!

Anyways, I have a quick question @FFigawi - how do you do the ziplock with spibelt? Do you just put it inside, or do you safety pin it to the outside?