Mad Manatee Mentors CLOSED (Poptart/pet pic bribes?) (Page 32)

Nancy, I am sure Salty, Ben and others way better at running than I will respond.  But, I found that the more I ran, the better I got at this.  I never knew what pace I was running without looking at my Garmin.  Now, after putting on a lot more km in the past couple years, I am usually pretty close to knowing just by feel.  I think it comes down to knowing how paces "feel", and that takes time and experience.

The first thing I did while working on my pacing was to set my Garmin to give me half mile spits.  A mile was too much territory to cover before getting accurate pace feedback.  Garmin current pace has never worked well for me.  Half miles has worked really well for me.

In the old days before Garmins I used to run on the track a lot to work on my pacing.  Most people find it kind of boring but I made a game out of how close I could hit each quarter to my target.

Like Kirsten said, the more you run the more paces get engrained in your mind and muscle memory.

I do not generally change anything like cadence when I feel I'm tiring and not hitting the pace I want.  I tend to start shuffling when I tire so I focus on lifting and driving my knees since that is what starts to deteriorate when I tire.  I don't change my form per se but try to regain my natural form when it starts to break down.  I find swimming to be similar in this regard. 

Advice request.

I don't use my clipless pedals on my mtn bike. I had them on my Kona years ago and never felt comfortable. Now that I've got all my road experience, I'm thinking about trying again on Harry...but I use him for all of my kid rides and not sure I want to clip in for those all the time.

Any experience/knowledge with dual pedals like these? http://www.rei.com/product/668198/shimano-m324-spd-pedals 

Advice request.

I don't use my clipless pedals on my mtn bike. I had them on my Kona years ago and never felt comfortable. Now that I've got all my road experience, I'm thinking about trying again on Harry...but I use him for all of my kid rides and not sure I want to clip in for those all the time.

Any experience/knowledge with dual pedals like these? http://www.rei.com/product/668198/shimano-m324-spd-pedals 

I have combo pedals on my MTB and foldie (flat one side, clip in the other). They're awesome. You can get them for a LOT less than $70 though. I pay about $20 for mine, I'd pay $30 max.

Well I didn't exactly get my intended workouts this weekend in...but spending 3 hours in the attic building an elevated floor for storage has to count right??  After crawling around on blown in insulation and joists I had a hard time getting out of bed this morning from the soreness...

Did have the Frozen Gnome 10k this morning. -5F race temp with 6-8" of snow on a single track trail. Took 56:34 to finish. Think an equivalent effort on a more ideal course would be close to 41 minutes.

There is also a 50k going on there. 5 laps of the same course. Saw a guy come through the first lap just a few minutes behind me!

The first thing I did while working on my pacing was to set my Garmin to give me half mile spits.  A mile was too much territory to cover before getting accurate pace feedback.  Garmin current pace has never worked well for me.  Half miles has worked really well for me.

In the old days before Garmins I used to run on the track a lot to work on my pacing.  Most people find it kind of boring but I made a game out of how close I could hit each quarter to my target.

Like Kirsten said, the more you run the more paces get engrained in your mind and muscle memory.

I do not generally change anything like cadence when I feel I'm tiring and not hitting the pace I want.  I tend to start shuffling when I tire so I focus on lifting and driving my knees since that is what starts to deteriorate when I tire.  I don't change my form per se but try to regain my natural form when it starts to break down.  I find swimming to be similar in this regard.     

Ran the Quarter Note today, and finished with a 6:44/mile pace.  For the lack of running I've done (my logs are updated) I'll take it.  I targeted a 6:35 pace, but over time I wore down.  I did also finish 2nd overall, which was pretty cool.

https://www.strava.com/activities/239263032

This is a pic of a teammate and friend of mine after the finish.  He placed 3rd overall in the Quarter Note.

I like the idea, Steve. Mine is set to mile laps, so I may try that. One thing that I've started recently is counting footfalls (1, 2, 3, 4) and I have noticed differences in my cadence. So now when I think I have slowed, I'll start counting and I have found that reminds me of where I "should be".  I am just trying to be more in tune to my body by doing this. I also find that I must remind myself to keep my head up/shoulders back/etc on occasion, especially if I am getting deeper into a longer run.

Nancy, I am sure Salty, Ben and others way better at running than I will respond.  But, I found that the more I ran, the better I got at this.  I never knew what pace I was running without looking at my Garmin.  Now, after putting on a lot more km in the past couple years, I am usually pretty close to knowing just by feel.  I think it comes down to knowing how paces "feel", and that takes time and experience.

Free cat ... will ship worldwide ...

Don't let the face fool you. Actually wait, yes, let the face fool you!!! This is a darling sweet peaceful little angel who just sits around looking cute all day!

There is NOTHING this cat cannot climb or get into or out of. I should have named him Houdini. I guess he started out by escaping from a fire and TO the only person who'd pick up that grubby little thing and nurse him back to health, so ...

Advice request.

I don't use my clipless pedals on my mtn bike. I had them on my Kona years ago and never felt comfortable. Now that I've got all my road experience, I'm thinking about trying again on Harry...but I use him for all of my kid rides and not sure I want to clip in for those all the time.

Any experience/knowledge with dual pedals like these? http://www.rei.com/product/668198/shimano-m324-spd-pedals 

Well I didn't exactly get my intended workouts this weekend in...but spending 3 hours in the attic building an elevated floor for storage has to count right??  After crawling around on blown in insulation and joists I had a hard time getting out of bed this morning from the soreness...

When I run I only have two metrics showing on my FR10, instantaneous pace and time elapsed.  Now admittedly part of this is due to the FR10 only showing 2 fields at a time, but I like instantaneous pace.  Like Kirsten I've gotten to a point where I run specific paces for specific distances, and I know what those paces feel like.  

I feel like instantaneous pace is a better metric than lap pace, but I think what people do with instant pace is try to hold a 8:25 (arbitrary number) pace on the dot their whole run.  You need to allow yourself a range depending on weather and terrain.  If I were trying to hold a 8:25 average, I would allow myself to go as slow as say 8:55 for hills and down to 8:00 on downhills.  You should still have the same effort level despite letting the pace move around.

I use instant as well, along with heart rate. Instant doesn't really seem to be quite that on the run watches (the 210 at least), but more of an average of the last 3-10 seconds or so (unlike bike power which will be 1 sec or so). I use it along with RPE to help guide what I'm doing right at that moment. HR helps to average in a few things like grade changes, wind, and what's happened over the last few minutes (and maybe longer). Though think I saw the HR bands were giving issues. Wish I had an answer for that as I've been doing well with them in that regard.