Ernesto's group (third season) - CLOSED (Page 33)
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Looks like everything is going good Rachel!!! Looks and your logs. NICE!!!! Take care on the night shift.
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Expert ![]() ![]() ![]() ![]() | ![]() jenputnam - 2012-01-07 9:28 AM Sorry you had a tough morning Barry. Hopefully it will warm back up! Elizabeth-Scott and I had to stop running our trail before sunrise due to coyotes... The Headlamp that was recommended from REI was one that I had looked into though. Here at 6879ft, I had to run before Scott left for work so that our daughter wouldn't be alone for long. It was 23 degrees F at 6:50, with sunrise not until 7:20am. Luckily the winds were minimal. Had to ask myself..."how bad do you want this?". That got me out the door and down the road. Took a different route than ever before. Tried to keep my HR low and focus on cadence. 1:35:53 for 6.95 miles. Avg HR @ 151. Does anyone know how to adjust the scale on elevation on the Garmin website? It looks like I run a flat surface unless you go to the player. Again, big kuddos and my total admiration to all of you that are training outside despite the extremely cold weather! Jen, as far as I know there is no way to correct the scale on the elevation variable of the Garmin site. It is very frustrating to see a flat line unless you go through a major change in altitude and it has generated a number of complaints on the Garmin forums. |
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Veteran ![]() ![]() ![]() | ![]() Ran my first race today 10k Time : 50.04 Pace: 8:05 Happy w results but definitely could have ran faster. Learned a few things: 1. My estimated time I gave was way off should have said 7:30 so I would have been with faster runners. Took me a while to weave thru pack. About 6k racers today. 2. Garmin is off a little. I actually prefer my garmin mile pace of 7:55. It said I ran 6.33. Is it normal for the garmin to be off by .10 of a mile? 3. Start faster earlier on. 4. Read the course map before starting. Wasn't exactly sure where end was once it turned the corner.
- Mitch 7 days 9:36'00" - Jen 7 days 7:44'13" - Joe D 6 days 5:31'52" |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 1:45:00 trainer rider - held a cadence of 100 for the entire ride and a short run for good measure. I'm on your heels Jen ![]() - Mitch 7 days 9:36'00" - Jen 7 days 7:44'13" - Joe P 6 days 7:43'33" - Joe D 6 days 5:31'52" Edited by JoePetto 2012-01-07 11:15 AM |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() JoePetto - 2012-01-07 10:14 AM 1:45:00 trainer rider - held a cadence of 100 for the entire ride and a short run for good measure. I'm on your heels Jen ![]() - Mitch 7 days 9:36'00" - Jen 7 days 7:44'13" - Joe P 6 days 7:43'33" - Joe D 6 days 5:31'52"
Looks like I need to get busy. That's ok though, it's a long month!! LOL... I'd have some swims but the pool is closed. Tomorrow is a long bike on the trainer. I'll do my best to hold my own. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() for those that missed the home page annoucement - you can upload workouts directly from Training PEaks - now we can kill two birds with one stone and get an extra two minutes training time!!! |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() jenputnam - 2012-01-07 10:28 AM Sorry you had a tough morning Barry..... Thanks Jen! It's not so much the cold, I'm pretty comfortable down to about 0F as are a few other of us northerners. The thing I struggle with are wild temperature swings within a short time period. Unfortunately, that's just what Chicago is known for! ![]() |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Someone asked about the Thrive Diet several pages ago. Who was that? |
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Edited by ernestov 2012-01-07 1:07 PM |
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Expert ![]() ![]() ![]() ![]() | ![]() Today - indoor bike trainer ride, 1:01:12, 16.13 Mi Knowing Ernesto, I'll bet he is biking from Dallas to Houston and back to pull an 8 hr ride and jump to the lead! - Gabe 7 days 14:43:00" - Mitch 7 days 9:36'00" - Jen 7 days 7:44'13" - Joe P 6 days 7:43'33" - Barry 7 days 7:05'49" - Joe D 6 days 5:31'52" |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Today I rode 50 miles with the team, but I decided to break from the pack at mile 17 and push by myself into the NW wind and I went solo for 19.5 miles. Averaged right under 20mi/hr so I'm getting fitter. My legs are trashed though. - Gabe 7 days 14:43:00" - Mitch 7 days 9:36'00" - Jen 7 days 7:44'13" - Joe P 7 days 7:43'33" - Ernesto 7 days 7:43'21" (Joe P watch out!!, I'm twelve seconds behind, hehe - Joe D 6 days 5:31'52"
Edited by ernestov 2012-01-07 1:36 PM |
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Master ![]() ![]() ![]() | ![]() Jrdimaur - 2012-01-07 12:06 PM Ran my first race today 10k Time : 50.04 Pace: 8:05 Happy w results but definitely could have ran faster. Learned a few things: 1. My estimated time I gave was way off should have said 7:30 so I would have been with faster runners. Took me a while to weave thru pack. About 6k racers today. 2. Garmin is off a little. I actually prefer my garmin mile pace of 7:55. It said I ran 6.33. Is it normal for the garmin to be off by .10 of a mile? 3. Start faster earlier on. 4. Read the course map before starting. Wasn't exactly sure where end was once it turned the corner.
If the race was certified or marked off correctly, your Garmin was likely correct. Races are marked off at a point very close to the curb (straight aways and corners or curves. Unless you run a perfect race (cutting every corner right) you will end up with a longer distance on your watch. You mentioned weaving in and out of runners...it adds up. See below link for in depth discussion on how races are measured and a great analysis on how taking corners wide can really add to your distance. http://www.dcrainmaker.com/2009/03/racing-line-understanding-how-courses.html Edited by dangremond 2012-01-07 1:30 PM |
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Master ![]() ![]() ![]() | ![]() sirgab - 2012-01-07 2:12 PM Today - indoor bike trainer ride, 1:01:12, 16.13 Mi Knowing Ernesto, I'll bet he is biking from Dallas to Houston and back to pull an 8 hr ride and jump to the lead! - Gabe 7 days 14:43:00" - Mitch 7 days 9:36'00" - Jen 7 days 7:44'13" - Joe P 6 days 7:43'33" - Barry 7 days 7:05'49" - Joe D 6 days 5:31'52" Gabe you're only 5 hours ahead of me now...watch out! (Just kidding)(LOL) |
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Veteran ![]() ![]() ![]() | ![]() dangremond - 2012-01-07 2:30 PM Jrdimaur - 2012-01-07 12:06 PM Ran my first race today 10k Time : 50.04 Pace: 8:05 Happy w results but definitely could have ran faster. Learned a few things: 1. My estimated time I gave was way off should have said 7:30 so I would have been with faster runners. Took me a while to weave thru pack. About 6k racers today. 2. Garmin is off a little. I actually prefer my garmin mile pace of 7:55. It said I ran 6.33. Is it normal for the garmin to be off by .10 of a mile? 3. Start faster earlier on. 4. Read the course map before starting. Wasn't exactly sure where end was once it turned the corner.
If the race was certified or marked off correctly, your Garmin was likely correct. Races are marked off at a point very close to the curb (straight aways and corners or curves. Unless you run a perfect race (cutting every corner right) you will end up with a longer distance on your watch. You mentioned weaving in and out of runners...it adds up. See below link for in depth discussion on how races are measured and a great analysis on how taking corners wide can really add to your distance. http://www.dcrainmaker.com/2009/03/racing-line-understanding-how-courses.html Thanks for that info. Most of the time I was all the way on the outside of the race of a very wide road so I guess that adds up too. (it was a clockwise loop). - Central Park |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() REPOSTING THIS QUESTION Scott and I are training for our 10k. It is an A race for us because Scott has ran this race every year since 1988. I ran it for the first time two years ago.. (prior to that and the new bridge construction I wouldn't even drive over it without a complete panic attack). It's back home so it's a big deal. Here's a link so you can understand the importance. http://bridgerun.com/about.php "There were 34,690 people who finished the 10 kilometer (6.2 mile) course from Mount Pleasant to downtown Charleston." that was in 2011 Trying to keep easy days easy and hard days hard. For training on my hard days, I've found that 2 hours after the workout I question if I went hard enough. Did the hills at 10am and then housework and things at home. I'm not exhausted, nor feel as though I have to just lay here and rest. SO.. Is that normal? I am realizing with different things I am still unaware of how hard to push. I'm afraid to go to hard and blow up or bonk, but at the end of workouts or races I am left uncertain. Does know this just come with time? I'm asking because I really want to push myself for April race. I took 6 minutes off last year and would love to drop another 4-6minutes |
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![]() | ![]() I'm sorry Jen, but I've never really "trained" for a 10k. Scott has run, by far I think, the fastest 10k in this group, so he is probably best in a position to advise. My guess is that you just run a lot, mostly slow, but sometimes fast, including intervals. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() chris2533 - 2012-01-07 1:22 PM I'm sorry Jen, but I've never really "trained" for a 10k. Scott has run, by far I think, the fastest 10k in this group, so he is probably best in a position to advise. My guess is that you just run a lot, mostly slow, but sometimes fast, including intervals. Agreed, unfortunately that has been our struggle...he's done it so long he just "does". Coaching advice has been difficult so I've just been following without know how to push myself or if I'm supposed to. He had to do his run this afternoon. Temp much better than when I went but I think he just got hit with a bit of hail as it is supposed to snow shortly. Edited by jenputnam 2012-01-07 2:55 PM |
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Veteran![]() ![]() ![]() ![]() | ![]() So my ten mile trail run turned into a six mile adventure run with 6 creek crossings, snow, and ice. We went out 3 miles before we gave up and turned around. But the benefit of the terrain is that my heart rate never got very high- too much stopping, slipping, sliding and rock hopping. And it was beautiful- got to watch the sun rise over the mountains and the city.Jen- I (my dogs) were stalked by a pack of coyotes a few years ago and it was probably the scariest wildlife encounter I've ever had. 4 of them surrounded us and followed us down the trail when we lived in jackson Totally freaked me out. Not a fan of them. Fortunately there are only a few right around here and I've never actually seen one, just heard them howling. We do have a couple of cute foxes though. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() jenputnam - 2012-01-07 2:53 PM To answer your question Jen, you're not supposed to feel exhausted after speedwork, maybe after a long run or a hard tempo. Speedwork shouldn't be done to exhaustion, the way to do it is to run an easy warm up, then intervals that are going to be of different lenghts depending on how close you are to the race (the closest to the race the longer the interval) and on your current fitness level. Use the Vdot calculator to know your interval pace. Btw, the track is ideal to do speedwork.chris2533 - 2012-01-07 1:22 PM I'm sorry Jen, but I've never really "trained" for a 10k. Scott has run, by far I think, the fastest 10k in this group, so he is probably best in a position to advise. My guess is that you just run a lot, mostly slow, but sometimes fast, including intervals. Agreed, unfortunately that has been our struggle...he's done it so long he just "does". Coaching advice has been difficult so I've just been following without know how to push myself or if I'm supposed to. He had to do his run this afternoon. Temp much better than when I went but I think he just got hit with a bit of hail as it is supposed to snow shortly. |
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![]() i asked about Thrive diet 4 or 5 days ago. Getting to a reasonably competitive weight for my age and gender is most difficult challenge. I am really working on making healthy food choices. i do better abstaining completely from processed foods and white sugar. I am not sure that it could defend science behind "sugar addiction", but i know that i have major carbohydrate and sugar cravings that only are reduced when i stick to a "clean diet." does anyone have any good resources for clean nutrition plans?
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() ernestov - 2012-01-07 2:26 PM jenputnam - 2012-01-07 2:53 PM To answer your question Jen, you're not supposed to feel exhausted after speedwork, maybe after a long run or a hard tempo. Speedwork shouldn't be done to exhaustion, the way to do it is to run an easy warm up, then intervals that are going to be of different lenghts depending on how close you are to the race (the closest to the race the longer the interval) and on your current fitness level. Use the Vdot calculator to know your interval pace. Btw, the track is ideal to do speedwork.chris2533 - 2012-01-07 1:22 PM I'm sorry Jen, but I've never really "trained" for a 10k. Scott has run, by far I think, the fastest 10k in this group, so he is probably best in a position to advise. My guess is that you just run a lot, mostly slow, but sometimes fast, including intervals. Agreed, unfortunately that has been our struggle...he's done it so long he just "does". Coaching advice has been difficult so I've just been following without know how to push myself or if I'm supposed to. He had to do his run this afternoon. Temp much better than when I went but I think he just got hit with a bit of hail as it is supposed to snow shortly. Our track works starts in 2 weeks. Scott and I have been talking about it. I know that with the hills I'm only truly going hard for 7 minutes of the entire workout so recovery should be quick. Just running so here and still being so green has me a bit spooked looking toward the race. I should probably just relax and focus only on the training of the day... Thank you. |
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Regular ![]() ![]() ![]() ![]() | ![]() Jrdimaur - 2012-01-08 10:06 AM Ran my first race today 10k Time : 50.04 Pace: 8:05 Happy w results but definitely could have ran faster. Learned a few things: 1. My estimated time I gave was way off should have said 7:30 so I would have been with faster runners. Took me a while to weave thru pack. About 6k racers today. 2. Garmin is off a little. I actually prefer my garmin mile pace of 7:55. It said I ran 6.33. Is it normal for the garmin to be off by .10 of a mile? 3. Start faster earlier on. 4. Read the course map before starting. Wasn't exactly sure where end was once it turned the corner. Congrats on the 10k and I'm glad to hear it was a good experience. Definitely check out the link about how races are measured and how to run the shortest path. I tend to trust my Gramin because you never know when some bubba will place a mile marker incorrectly. I'm looking forward to my next 10k since I'm still bitter about my last race. I came around a corner in the race and a really fat woman decided that was a good time to step off the curb to cross the street and I smashed into her at about 6:20/mile pace. That collision cost me a sub 40 minute time so I'm looking forward to my next race so I can get my time.
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Regular ![]() ![]() ![]() ![]() | ![]() I had a good long run today after teaching class this morning. About an hour into the run the sun went away and it started to hail so that wasn't fun. I ran a little faster than normal the last mile due to the hail and my heart rate strap slipping out of place so I lost the signal and it couldn't yell at me to slow down. - Gabe 7 days 14:43:00"
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() charlotte hobbs - 2012-01-07 2:57 PM i asked about Thrive diet 4 or 5 days ago. Getting to a reasonably competitive weight for my age and gender is most difficult challenge. I am really working on making healthy food choices. i do better abstaining completely from processed foods and white sugar. I am not sure that it could defend science behind "sugar addiction", but i know that i have major carbohydrate and sugar cravings that only are reduced when i stick to a "clean diet." does anyone have any good resources for clean nutrition plans? I am currently using a few books. The "Big Book" is a great starting point for foods and their nutritional benefits. The back contains several great recipes that I've used. I hadn't heard of the Thrive Diet until you mentioned it the other day. I downloaded it on the Kindle. Very interesting. A vegan plan... Focuses on raw food as much as possible. I like the thought of it and I already started incorporating a few of the things into my diet. I don't think I'm going to give up eggs, cheese, and fish as fast. I purchased 2 single packs of the smoothie mix-----NASTY! I'll try his recipe next time. But I feel great and have plenty of energy. A friend of mine goes vegan for a few weeks to clean her system. She said she loves the way she feels during that time, once you get over the "hump". Elizabeth- I can't imagine what that would be like. We have them all over...always here them pinging at night. Scott and I went for a run before sunrise. He was so far ahead I could no longer see his light. Started hearing the coyotes ping...sounded like they were everywhere. I turn around and ran on the street.. I was so happy when I say Scott walk through the door. We live on the Air Force Academy which is a National Wildlife Reserve---- No hunting, so we have critters!
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Master ![]() ![]() ![]() | ![]() scottputnam - 2012-01-07 5:16 PM Jrdimaur - 2012-01-08 10:06 AM Ran my first race today 10k Time : 50.04 Pace: 8:05 Happy w results but definitely could have ran faster. Learned a few things: 1. My estimated time I gave was way off should have said 7:30 so I would have been with faster runners. Took me a while to weave thru pack. About 6k racers today. 2. Garmin is off a little. I actually prefer my garmin mile pace of 7:55. It said I ran 6.33. Is it normal for the garmin to be off by .10 of a mile? 3. Start faster earlier on. 4. Read the course map before starting. Wasn't exactly sure where end was once it turned the corner. Congrats on the 10k and I'm glad to hear it was a good experience. Definitely check out the link about how races are measured and how to run the shortest path. I tend to trust my Gramin because you never know when some bubba will place a mile marker incorrectly. I'm looking forward to my next 10k since I'm still bitter about my last race. I came around a corner in the race and a really fat woman decided that was a good time to step off the curb to cross the street and I smashed into her at about 6:20/mile pace. That collision cost me a sub 40 minute time so I'm looking forward to my next race so I can get my time.
A fun thing to do is to go on Garmin Connect and search for others who did your same race and see the varied distances everyone came up with. Also, DC Rainmaker tested a bunch of GPS watches in 2011 and 1% to 2% in well within range of error. http://www.dcrainmaker.com/2011/06/2011-sport-device-gps-accuracy-in-depth.html |
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