dallison

ectomorph sounds right, except the flat chest thing. It's more of a really small a-cup.

TLtrigirl

iTrader: (1)

gotta think lateral movements ( hip stabilizers) since running only goes fwd. muscle balance. helps minimize fatigue and the excessive amount of work the little muscles would have to do over a long distance like a marathon. tired little muscles cause form to break down, and then things start to hurt.

dallison

I ran a jingle bell 5k this morning in 19:27. my maf is 145 and mile three was 148, i was feeling good.
Then i ran 8 miles and had some trouble keeping my hr under maf.

9:45 avg hr 139
9:07 143
9:37 150
9:53 148
9:30 146
9:57 148
9:40 141
10:00 143

TLtrigirl

iTrader: (1)

cardiac drift. it'll happen in the later stages of a run.

i think during one of my IM, my HR was lower than where it should have been. i was running a decent pace. usually when that happens, it means your body needs calories (if your HR drops off, even at same pace). then again i was exercising into the 9th and 10th hour...

the reason why you were actually having difficulty...you did the 5K. you were anaerobic. then tried to go aerobic. your body is already metaboilically screwy at that point. i'll try to explain more if you want me to.

dallison

So was my body still in the anaerobic phase when i went for my long run? tell me.

I'm going out for 10-15 tomorrow and then another 5-6 with mrs. dallison. Could this be my first 30+ mile weekend?

The good news is my achilles is fine and there is no residual pain. I was stretching a few hours after my runs and my other hamstring felt a little tight. I didn't stretch that as much.

TLtrigirl

iTrader: (1)

glad to hear your body is behaving.

regarding the anaerobic stuff...i'm assuming you ran the 8 miles soon after the 5k?

-when you are anaerobic you are gobbling up precious immediate sugar stores and your metabolism stays in that realm for a while.
-going anaerobic can actually interfere with how you are seeking to develop a more efficient aerobic system (improve fat metabolism, create a more efficient aerobic machine). exercise is considered a stress which we all know can influence hormone balance. these hormones can influence many of the physiological processes involved with developing a more efficient aerobic endurnace system

^^this is a short summary of what happens. once you go anaerobic, the body doesn't just "switch" to going aerobic b/c you're in your aerobic HR. remember your metabolism has already been influenced and is in high sugar burning mode from the 5K. if anything, you might have been better off running the 8miles easy prior to the 5K. then run the 5K hard. ideally a really good aerobic base must be developed first. it's not to say you shouldn't do "sprint" work or hard races (you do this type of work closer to key races).

your aerobic base-think of it as establishing your foundation first (like building a house), then fine tuning the machine (going anaerobic-sprint/track work/races). there is certainly a science and physiological basis for what goes on between the two. i'm not sure if i can explain it completely enough on here, but i've tried to give you an overview.

dallison

I understand what you are saying about staying in the anaerobic state. I would assume it would take at least 12-24hours for the body to react and get back into the aerobic state?

TLtrigirl

iTrader: (1)

^^

dallison

I went for a 10 mile run this morning and i was back on track. thanks

TLtrigirl

iTrader: (1)

^^nice!

dallison

then i followed it up with another 9 running with the wife and then our youngest dog. That's 30 miles for the weekend, a pr for me. What is odd, i really feel like i could run another 10 miles.

Running at maf really feels good.

imj0257

iTrader: (1)

So um yea. Just got back from my first marathon, legs in agonizing pain and all.

It is December 9, supposed to be 30-40 at start this time of year. It was 65 with 95% humidity! (I made sure to go to every or every other stop to get water). I decided to stick with the 4:00 hr pace team. I was right along side them through mile 18 but I knew I couldn't keep it up, because this invisible wall made of adamantium and concrete was slowly smacking me in the face. From that point on I ditched the idea of trying to finish at 4 hrs and decided to try to have fun with it and finish, being my first marathon and all.

The wall was killer. From mile 19-26 I was switching between walking and jogging, having to stop a few times to stretch my muscles. I saw lots of other people walking and stopping too.

At mile 22 I was thinking OMG someone pick me up and drive me to the finish! But I kept trucking along slowly, legs and feet hurting bad.

As soon as I saw the distances signs of 24 then 25 miles I was like omfg yes home stretch. So in all I finished in 4hr 40min. Just to give you a hint of my struggles near the end: At mile 20 I had a time of 3:08:49. So the last 6 miles took me 1hr 32min lol.

I know I didn't prepare well but I gave it a shot and I finished which was my main goal.

When I ran the half marathon in February, I actually enjoyed it the whole time. This marathon I did no enjoy, even during the early stages when I was doing just fine, I don't know why really. I know I didn't prepare well for this, but I am definitely going to do the half this next February, I coulda beaten my PR by 10 min.

Anyways, I'm home, I'm tired as fucking hell, I'm going to have a few beers and try to stay off my feet as much as I can. And I already took work off tomorrow


Oh yea, in the beginning before the race they were announcing some special guests etc and they said 'we have an elite group of high school runners that will be the 5 part relay and let's see if they can beat the Kenyans'. Everyone chuckled. Funny enough, a Russian dude won it haha.

dallison

congrats imj, those last 6 miles are mentally tough. You did exactly what i did and you kept your eyes on the prize and got that finishers' medal.
The marathon is a serious distance and it is awesome to just finish one. You deserve the rest and don't try to come back too soon.

Enjoy the frosty ones.

imj0257

iTrader: (1)

TLtrigirl

iTrader: (1)

good job and congrats imj!! finish what you start.

it kind of sounds like my very first marathon. WAY undertrained (my longest run in training was 15 miles). i ran the marathon anyway. at the halfway point i was actually hitting my goal pace/time. as the miles slogged on and the pain in the legs started to speak quite loudly, you keep battling through. in the end i was only about 7 minutes offmy goal time. i couldn't walk or get up from sitting for 4 days, but it was certainly an experience.

though i can't really say i ever hit this mythical wall i hear about. i've hit in training...which sucks.

rest up, walk around, don't run for 2 weeks (can do other cardio)...lots of fluids...relish in the experience...makes 13 seem short when all i said and done.

@dallison-you're turning into a running machine!

dallison

Yeah, i think i am turning into your nutty friend who runs ultras.

TLtrigirl

iTrader: (1)

let me know when you run your first 50 miler or do a back to back marathon weekend...then we'll throw you into that "screw loose" category it's all about the challenge and finding that limit!

oh my nutty friend...he's planning on doing a quintuple iron distance tri next october. he's already done a triple.

dallison

I blew my hrm training this week. On Thursday i wanted to get a run in after work before it poured. I had to book it, but i started out slow and built speed through the next 3 miles. And yesterday i had my hrm strapped on and it slipped down around my belly. It was 37 degrees with snow and 30-40 mph gusts and we ran into the wind for the first three and then the wind was at my back on the return trip by design.

I didn't want to stop and adjust the strap so i forgot about it.

Back to slow training again. I was nice to have a couple speedy workouts but on with my mission.

dallison

I made up for my sins this week. I ran 16.5 today at an avg of 10:12 mile. The hills i still have to walk part of to keep my hr down. The last three miles were difficult to keep it down.

TLtrigirl

iTrader: (1)

are you hydrating?

dallison

...........no


I am sweating but somehow hydrating in the winter doesn't really seem like it needs to be done. But, santa just got me a water belt that i will start to use.

I woul assume this might help? I am averaging 9:30-10 minute miles and still walking up some hills, but i'm working on it.

TLtrigirl

iTrader: (1)

no matter what you need to drink fluids. this is one of the reasons why your HR goes up rapidly after 45 minutes which then causes you to slow down. you are losing fluids. these fluids are vital for maintaining optimum blood volume. as soon as you dehydrate your body has to start working harder to keep that blood flowing to deliver vital O2 that hungry muscles need to contract (among other things). it is true that it's natural for cardiac drift to occur. i can usually maintain my HR within my range while my pace stays within 20-30 sec/mile on the back half of long runs (depending on terrain-lucky me it's more hilly on the way home for me on my running route). if it's a flat course i can keep it pretty level and my pace stays within 15-20 sec/mile front half to back half. longer runs...you need sports drink or water and gel. this will also help maintain energy levels. you may not want to drink in winter...but....you do. the upside is that your drinks will stay cold.

dallison

That's very good to know. This at least is a good thing that i notice it in the winter of all times. Now i can tell why my times dropped off last year.

This makes perfect sense and now i can practice hydrating and refualing during these slow runs.

Yes, i am very glad to have the gps and hrm to really help pinpoint my problem. Thanks for the nudge and it seems to really be helping to show my problem areas.

TLtrigirl

iTrader: (1)

happy to help. how did your fast run feel from the other day?

imj0257

iTrader: (1)

I rarely drink water when running in the winter as well. For instance yesterday I was able to do a 12 mile run at a consistent 8 min/mile pace and felt fine during and afterwards

But I know, they say you should always hydrate during runs regardless of conditions. I should start bringing water with me too.

TLtrigirl

iTrader: (1)

any run over an hour for me...i take a fuel belt with sports drink and/or water in winter (only sports drink in summer). anything less than an hour in winter no fluids.

summer is a different beast. hour runs=fuel belt, 2+ hrs....fuel belt planned pit stops for water fill ups, salt tabs and gel.

have you guys tried doing sweat tests?

my summer sweat test (90+* and 60-70% humidity)- i sweat out over a liter and a half of fluids in an hour. a lot more than what i can put back in, but the key is to minimize your losses.

imj0257

iTrader: (1)

Haven't done a sweat test but summer is totally different for me as well. I take water with me or go along a route that has water fountains every couple of miles.

dallison

It felt really good. I did one last night b/c i was short on time, i was a bit tired today from it.

I ran 9 trail miles today. It is difficult to try and keep the hr down below maf at points. But for the most part i was under and trail miles are more difficult than road miles.

I have a trail half in 4 weeks and this was a good indicator what to expect since it's the same course i ran today.

dallison

i havn't done a sweat test either. Today was the first that i ran with a water belt. I drank at 3 and six miles and then at the finish. it was 35 degrees and i was sweating more than normal. I have only been wearing one short sleeve and one long sleeve t-shirt and my outer wicking running shirt. That seems to be nice and warm.

dallison

I don't know how everyones' 2012 running year went but mine was successful for the most part. I ran two halves, one full, one ten miler, a 10k and over a dozen 5k's.

I set my pr in the 5k and had an instant pr in the full and 10 miler.


For 2013 i want to run one sub 19 minute 5k and run most in under 19:30. I want to run a half this year in under 1:30, and a full in under 3:20.

I ran over 1200 miles in 2012 and will shoot for 1400 this year. I am also hoping to have mrs. dallison run a 24 min or so 5k.


What are everyones' goals for 2013?

TLtrigirl

iTrader: (1)

^^i hate being cold so i'm always the odd ball that looks way overdressed, but i really don't care.

as far as you hydration...i would water more frequently (sip not guzzle) like every 1.5-2 miles.

trail miles are a different animal vs road miles. your body definitely has to work harder b/c of the train in terrain. good for improving ankle stability though! it makes sense it would fluctuate a lot. do your best to keep it under. and if it goes over try to get it back down within a minute or so, otherwise your body starts to think it needs to switch over to anaerobic systems to keep going (not that aerobic turns off, your metabolism shifts which fuel sources you use more sugars/carbs vs fats). granted a lot of ther factors can also influence HR (sleep, food, hydration, stress, recovery from other workouts etc).

when race day comes...let it rip.

i run slower in the winter for sure. i also put on my winter layer from my race wt and hi volume training month wt (usually only about 3-4 pounds). that probably accounts for some of my loss of speed. legs have been feeling stronger for me (doing leg wts, plyos and some kettle bell work). only two more months to meteorological spring!!!

Scottman111

What do you all think of these shoes? Reviews look good.

I couldn't believe the price difference compared to other places and that they had my size 14 4E.

imj0257

iTrader: (1)

Look good to me

But of course depends on what type of show you need.. neutral, stability, etc.. do you know if you are a pronate or under pronate?

subinf

Best thing you can do for yourself and your running is to go to a shop and get fitted for shoes. Most places will observe your stride, etc. and then give you a few options for what type of shoe work best for your running style. Find one you like and go from there.

TLtrigirl

iTrader: (1)

shoes are individual.

on another note: PLEASE everyone be safe out there on your runs. i say this b/c my other half was jumped by 3 guys today (in broad daylight!), assaulted and robbed of his garmin watch, hat and sunglasses on one of the nearby running/biking trails in my area. he was struck in the side of the head with a gun by one of the assailants and grabbed by the other 2. i'm pissed and upset all at the same time.

http://www.wjla.com/articles/2013/01...formstory83935

thankfully they caught them, but that still doesn't make my uneasyness feel any better about going back out there to run especially alone. neither one of us uses an ipod or plugs in during runs. we've run the paths for over 10 +yrs and never an issue.

PLEASE PLEASE be careful out there. i'm now going to be so paranoid about this safety stuff now, it might drive people crazy.

these guys are stupid if they thought runners actually had ANYTHING of value on them. i personally hope they rot in jail...dont' drop the soap.

imj0257

iTrader: (1)

Damn. Glad he is ok. Makes me wonder if I should be running on the trail I always run on at night after work...

dallison

omg, i hope he's ok. People are rotten.

TLtrigirl

iTrader: (1)

thanks guys.

the physical part will heal, the mental part will take longer. it could have been worse. all this for watch they don't know how to use and it doesn't even tell time. senseless.

imj0257

iTrader: (1)

In case anyone is interested..

The Clymb has 25% off Soleus 3.0 running watch (GPS & heart rate monitoring)

http://www.theclymb.com/brand-event/...ct/257642?f=mi


I have the 2.0 without heart rate monitor and it is great.

subinf

I've been steadily increasing my mileage after my holiday break. I'm tossing around the idea of doing a half in early March. Right now I'm doing my daily runs of about 5.5-6.5 miles and long weekend runs of around 10. Any advice anyone can provide regarding preparation?