Andrew Haberkorn's Group - FULL (Page 7)

I went for my long run today, it felt awesome!  My focus was strictly on trying to keep my HR in zone 2, I was pretty successful at it, though it crept up a bit at the end of the run.  To stay zone 2 requires me to run slower than I feel like I *want* to run, but on the plus side I ran 6.2 miles and felt like I could keep on going!  Silly as it sounds, the reason I ran 6.2 miles is because I noticed this morning that 6.2 would put me over 20 miles for the week, so I did it...

Here are my mile splits, not quite as consistent (or fast!) as Microspawn, but a good feeling run for me. 

mile 1: 10:18, 141bpm
mile 2: 10:50, 147bpm
mile 3: 11:28, 148bpm
mile 4: 11:20, 148bpm
mile 5: 10:34, 147bpm
mile 6: 10:32, 151bpm
mile 6.2: 10:05, 152bpm

my Lactate Threshold for running (determined a while ago using the basic 30 minute test here somewhere on BT) is ~165, and according to Mr. Garmin I spent 41 minutes in zone 2, and 21 minutes in zone 3.  A little higher than I though. 

It was a very muddy trail run (which I think slowed me a little).  Mile 1 is all flat, mile 2 has a few little roling hills, mile 3 is pretty much rolling up or down the whole way.  Then turn around and come back.

tomorrow is my daughters 9th b-day and a lot of folks are coming in for the day, but I hope to slip in a 45 minute bike session in the garage at some point.

David (or anyone else) - What do you use for a HR monitor?  Do you think it's a worthwhile invest or something that's just nice to have?

Woke got at 3:30AM. Ate my oatmeal and drank my coffee. On the road to the First Light Half Marathon this morning.


I have been using a heart rate monitor for several years. It really opened up my training.

Now I still use heart rate but I train a lot more by pace - and always race by pace.

Gramin Forerunner 305 provides both.

I have a 310XT and really like it. I have issues with the HR monitor from time to time on the run though. I replaced the soft strap that comes with it with a Polar strap, which is better (different strap, same sending unit - Polar isn't compatible with Garmin). The problem is that it migrates down my chest as I run until it's below my rib cage, where it's too loose and sends bad data. I may switch over to the old style which is supposed to make better contact.

Any HR monitor will do, but ones built in with GPS units allow you to DL the data to a computer and give averages, etc.  GPS's are great for training, especially if they can be used on the bike and run. Lots of units are available. Training by HR helps you see how various effort levels feel, give targets, etc. I mostly use RPE now, and check my HR occasionally. If my sending unit was more reliable, I'd probably pay more attention during the run though.

IMO, as you train for longer distances HR monitors become more important. If you burn yourself up in a short distance, you can putz along for the final mile or so to finish. It's tough to putz along for 8 or 15 miles though.

Finally getting around to my workout for today.  Heading to the Y for a hot yoga session, then a quick dip in the pool to work on some of the drills I learned at the clinic.  From there, I am headed out on my bike.  Supposed to do 23 miles.  It is cold outside, so might not get the speed I want.  I got my new wheels put on the bike yesterday and I am itching to get them outside, otherwise, I would be on the trainer.

Sorry I've been a little MIA this weekend! I ended up having to work yesterday right after my 3 hour ride, and then had the LA Tri Club "Year End Party" last night. I got in a solid 10.5 mile run today (I'll post splits later so you can all see your more consistent than I am!! Haha) but was running around with errands after that. I'm now on my way to SD (im on my phone, passenger seat, not driving) for a dinner with my gf's best friend. I'll get back to everyone tonight or tomorrow AM. Hope you all had a great weekend, got some training in, but most importantly relaxed a little and had fun. Drew

Took my new wheels out for a spin, could not tell you how fast I was going though.  Forgot to make sure the bike shop switched the magnet to the new wheels.  Definatley felt a little easier maintaining the speed. It was a good thing that the place I chose to ride today has every 1/4 of a mile marked.  So at least I know how far I went, 20  miles, and what time I started and finished, 1 hour.  

Worked on drills in the pool, and took a hot yoga class.  Needless to say, I am tired now.  Swimming and running for tomorrow.  
What does everyone else have on their schedule for tomorrow?

Edited by Dixbry 2011-01-09 7:18 PM

I got a swim and 26 min of biking. Looking forward to my second week of training and my race on the 23rd, a 5k; The Yeti Chase

just got back from carpooling the kids to school, the thermometer on my back porch reads 29 degrees right now.  I know, that's probably normal (or even high) for most folks, but out here in warm(?) California, I'm not used to this!  I may bring my bike and rollers into the house from the garage today...  first, more hot coffee.

new wheels huh?  Whatcha get?  Lets see some pictures of them!   

I got some Hed aero wheels for Christmas.  A 4 for the front and a 6 for the back.  I will take pic and post in a bit. 

Here is my ride with the new wheels on it.





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Ah!  There it is.  Wow, that's a nice looking ride you have there.  Well coordinated!!!!

Edited by andrew_haberkorn 2011-01-10 11:24 AM

Finally got it to work, the pic was too big, had to shrink it.

Thanks...I love green..if you couldn't guess.  It is hard to see with the picture smaller, but I have my name on the down tub in the same color green as well. 

That's a sharp looking bike! I like the green also, it gives it some flash. Is it a woman's bike? I'm curious because I'd like get my wife a road bike and can't decide between a woman-specific bike or standard. She was fitted and would be fine on a standard, but the woman-specific have some 'female-friendly' parts to them like smaller drops and shorter reach brakes. As a woman, what's your opinion?

Thanks!

How was everyone's weekend?  Anyone do anything exciting or fun?  It sounds like a lot of you got out and put some time in training.  Nice work!  I'm impressed with everyone's drive.  To echo what many have said - consistency will pay off in a big way.

If you haven't started training yet, or have been inconsistent, try to make an effort to improve little by little.  After a week or two, it will be routine and you'll be glad you started!  Even 20-30 minutes a day is better than nothing if you can squeeze it in!

As mentioned, Saturday I went for a 3 hour solo ride.  Got in ~55 miles with some big hill climbs in Palos Verdes.  It was a little windy, but nothing too bad.  For all of you interested in power readings, I averaged a little over 200 Watts for the ride, but that number is skewed due to all of the stops coming in/out of Manhattan Beach.  This was my first "long" ride in awhile (not including my 2 hour trainer death rides).  My legs were pretty fried by the end.  

Yesterday, I had plans of running a ~70-75 minute loop.  My Sunday long runs are usually between 90-120 minutes, but I'm just easing back into training so I didn't want to overdo anything.  My goal was to keep it easy (no harder than a 6 on a 1-10 intensity scale).  I succeeded for the most part, but probably pushed a little too hard (a 7 on my intensity scale, if you will).  A friend pulled up next to me mid-ride and I was able to hold a convo for the 3 miles he was present, so I wasn't pushing too hard.  My normal 70 minute loop only too 64 minutes though, so I definitely could have eased off the gas a little.  I struggle with this and tend to push my runs towards the end (see below). 

Here are my splits if you're interested...not quite as consistent as others.  The first 4 miles are on a soft woodchip trail, the rest is on pavement.  Almost all flat except the final 1/2 mile, which is a very steep hill to my house.  

Mile 1 - 6:41
Mile 2 - 6:13
Mile 3 - 6:08
Mile 4 - 6:02
Mile 5 - 5:58
Mile 6 - 6:00
Mile 7 - 5:57
Mile 8 - 5:50
Mile 9 - 5:45
Mile 10 - 5:42
Mile 11 - 4:03 (only .62 miles)

Feel free to ask any questions you may have.  I didn't run with a heart rate monitor, but was using my Garmin 310XT.

Drew 

Thanks!  It is not a woman's bike.  I made sure to order the right frame size, then when it came in, my bike shop did a proper fit for me.  I think the handle bars were brought a little closer to me, since I am a smaller person.  Since it is best to take any new bike in and get a proper fit, it would be nothing to taking any bike that is the right frame size and have it set based on your wifes arm lengths and such. I love the bike and it does not bother me in the least that the middle bar does not come down more.  It is all carbon, so nice and lite.  

Hi Drew-

Nice looking run, I only dream of getting numbers like that!

At what point do you start doing speed work? I've been concentrating on my base and endurance for my upcoming FM, but when that is finished I'm planning on cutting the volume a little and adding speed work. Probably a shorter tempo run and a fartlek run each week.

Actually, I'm thinking one tempo run per week until several weeks out from my first race of the season, at which point I'll add another speed run or alternate hill/speed.

Thoughts?

Even the matching water bottle... I'm impressed!!!  Great looking ride.

I love the bike and the colors. 

I generally won't do any actual speed work until I'm getting within a month or so of my first race.  I will mix in some fartleks and tempo runs to keep things fresh while in the base build (once I'm well into it).  I think your plan sounds solid - no need to overdo the speed right now.  Building into it slowly will give you adequate time to get your body ready for 2x speed sessions in a week, as well as enough time to feel like you are sharp heading into your race. 

I have found it very useful.  Especially early on, I had a tendancy to go too hard when running.  I did a run/walk thing for quite a while while I was ramping up my fitness, and used the HR monitor to help guage when I should walk for a bit.  It's the opposite on the bike trainer, without the HR monitor I *feel* like I'm going pretty hard, but I'm not.  the HR monitor helps keep me honest when indoors on the bike and watching TV or something.

I think the biggest benefit has been watching my HR, and learning how it corresponds to my 'feel'.  At this point (having been using HR for about a year) I don't really need it that much, because I can tell you within a few beats what my HR is.  That just comes from observing it over time, and relating the number to how I feel.  I know when I first started training, the idea of using RPE (rate of perceived exertion) was rediculous, because I just didn't have any feel for my body at all.  Now I can use RPE pretty well, because I've got some data (in run paces, HR data, and overall 'how do I feel the next day' type data) over the last year.

I'm due for another lactate threshold test any time now, but don't really want to do it.  It's basically a 30 minute 'hard as you can maintain' type run.  I don't like those!   But it would be good to confirm/adjust my HR zones since they are only as good as the data that created them.

oh, and I forgot to add that I use a Garmin 305.  They can be bought new for ~$130 these days.  Not only HR data, but GPS data too (run pacing data).  Downside is they aren't really waterproof enough for swimming (from what I've read), so for use in a tri you would need to put it on in T1.