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Running Chicago, for me

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Re: Running Chicago, for me

Post  Peg Coover on Thu Jul 14, 2011 3:10 pm

Nice run John--not bad looking HR data either!
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Re: Running Chicago, for me

Post  Seth Harrison on Thu Jul 14, 2011 3:19 pm

John, as Schuey said, those are some good looking workouts. Wednesday's looked like a great hard workout. With my marathon training supposed to begin next week, I still haven't settled on a program. I was going to fall back on one of Hal's plans (which I still may do), but it looks like it's worth taking a look at Hudson. The adaptive training approach could work well for me given my tendency to break down mid-cycle. I also really like longer FCR's, and would work those into any program I do. I think the absence of more of those workouts during Boston training really cost me.
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Re: Running Chicago, for me

Post  John Kilpatrick on Thu Jul 14, 2011 11:19 pm

+1 on the nice runs John. You are rolling!

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Re: Running Chicago, for me

Post  Tom H on Fri Jul 15, 2011 1:21 am

Looking really strong John, keep it rolling. Those workouts look pretty challenging; I think I would need to carry a set of instructions with me to manage them. Also impressive pace/HR performance which predicts good things for Chicago.
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Re: Running Chicago, for me

Post  JohnP on Fri Jul 15, 2011 4:51 pm

Thank you Peg and John K. My HR is doing pretty well so far, I'm happy about that.

@Seth Harrison wrote:John, as Schuey said, those are some good looking workouts. Wednesday's looked like a great hard workout. With my marathon training supposed to begin next week, I still haven't settled on a program. I was going to fall back on one of Hal's plans (which I still may do), but it looks like it's worth taking a look at Hudson. The adaptive training approach could work well for me given my tendency to break down mid-cycle. I also really like longer FCR's, and would work those into any program I do. I think the absence of more of those workouts during Boston training really cost me.

Seth, just be careful when you start training. I think the easy run approach may be the best as any speedwork really stresses the body and we don't want you injured.

@Tom H wrote:Looking really strong John, keep it rolling. Those workouts look pretty challenging; I think I would need to carry a set of instructions with me to manage them. Also impressive pace/HR performance which predicts good things for Chicago.

Tom, I usually write out my workout on a 3x5 card and bring it with to the track, or on the route, if there are variations in pace throughout the run.

Friday
Today was a good run but we're in the middle of a large work event so I had to do this on the TM, which I haven't done much of at all. The plan called for 2x3 miles from MP-HMP with 60 seconds recovery. THis was a good run without the stress of all miles at tempo, although obviously it is not quite as beneficial. My HR data is really low. When I run on the TM, my HR is lower than outside. And when I run in the morning, it's lower than later on. SO when I run in the morning on a TM, it's pretty low. I assume the training effect is still there. THis run was not very difficult at all, it was one of those confidence builders.


SplitTimeDistanceHR% HRType
10:08:48112071%Warm up
20:08:48112071%Warm up
30:08:00112574%MP
40:07:47113076%MP-15
50:07:30113579%HMP
60:08:00112875%MP
70:07:47113278%MP-15
80:07:30113982%HMP
90:08:48112272%Cool down
Total1:12:58912875%
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Re: Running Chicago, for me

Post  JohnP on Sat Jul 16, 2011 10:50 am

THough today was a rest day, because I didn't run last Monday when I took a golf trip, I ran a missed workout, which was just 6 miles with 10x100 meter strides. There is a track near by house that a bunch of old people usually walk 3-4 across on but I was out pretty early due to this work project this weekend, so it was fairly empty. But looking at my splits, I can tell I was half asleep the first three miles but it's an easy run so no biggie. Mile 5 had the strides which is why the HR is higher and the pace faster.

SplitTimeDistanceAvg HRHR %
10:09:54111065%
20:09:20111568%
30:09:30111869%
40:09:13112272%
50:07:52113680%
60:08:46113177%
70:01:170.1512272%
Summary0:55:556.1512171%
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Re: Running Chicago, for me

Post  Kenny B. on Sat Jul 16, 2011 11:00 am

Good runs and mileage of late nice job. Easy runs I am not concerned at the pace. I run by perceived effort and let the run fall where it may. As long as I am in my HR zone I feel it served its purpose.
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Re: Running Chicago, for me

Post  Michele "1L" Keane on Sat Jul 16, 2011 11:41 am

Training is looking good, John. Stay with it and Chicago will be yours.
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Re: Running Chicago, for me

Post  JohnP on Sun Jul 17, 2011 6:32 pm

@Kenny B. wrote:Good runs and mileage of late nice job. Easy runs I am not concerned at the pace. I run by perceived effort and let the run fall where it may. As long as I am in my HR zone I feel it served its purpose.

Thanks Kenny, I totall agree on the easy runs, especially six miles or so. You almost can't do wrong on them no matter the pace.
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Re: Running Chicago, for me

Post  JohnP on Sun Jul 17, 2011 6:33 pm

@Michele "1L" Keane wrote:Training is looking good, John. Stay with it and Chicago will be yours.

Thanks Michele, I am hoping you are correct, I feel this can happen.
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Re: Running Chicago, for me

Post  JohnP on Sun Jul 17, 2011 6:47 pm

This week was a stepback week which coincided well with a big week at work and thankfully we are done with that project as of yesterday, I'm so relieved. The long run today was only 12 miles with a weekly planned total of 50 miles. I wanted to add a few miles to it, but as it was a harder than usual run and I missed a lot of sleep the past 3-4 days, I decided to stay with the plan and honor the stepback concept. THe plan was starting at 9:00 and progressing to 8:15. My dilemma - it was 91 degrees when I started and while I can do easy runs in the heat, I can't do harder runs in the heat.

So my compromise was to run to the health club (3.5 miles) and try to run outside as much as possible while holding planned pace. After five miles I could tell mt HR was getting high so I brought the rest of the run to the TM. Tougher run than expected, I think because even the five miles in the heat took a lot out of me. But I held to the pace reduction mostly throughout the run.

SplitTimeDistanceAvg HRHR %Where
10:09:00111769%Outside
20:08:49113076%Outside
30:09:01113579%Outside
40:08:44113982%Outside
50:08:43114384%Outside
60:08:35114585%TM
70:08:301TM
80:08:251TM
90:08:251TM
100:08:201TM
110:08:151TM
120:08:15114082%TM
Summary1:43:0212


Bummer on the women's world cup but it was great to see them in the finals.
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Re: Running Chicago, for me

Post  mul21 on Sun Jul 17, 2011 7:17 pm

I hear you on the heat John. I was out the door shortly after 8 am this morning and was done with my 8 miles by 9:20 and if it had been anything more than a super easy run, I would have had to bail at some point. Your idea is a good one, get a little of the heat training benefit and get to finish the planned miles.
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Re: Running Chicago, for me

Post  Kenny B. on Sun Jul 17, 2011 7:19 pm

I can do short easy runs in that temps but anything else is a freakin' nightmare and would go inside.

Great job.
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Re: Running Chicago, for me

Post  Julie on Sun Jul 17, 2011 8:15 pm

Good run and smart to stick with the plan when you're already having a big week at work. Work stress wears out a body too not just running stress...

The heat is crazy, glad you have access to a treadmill.
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Re: Running Chicago, for me

Post  Natalie on Sun Jul 17, 2011 9:01 pm

I think splitting the hot runs up between inside and outside is a great idea. I do it and I know if I didn't live within running distance of my gym, there are runs I'd never finish. Great job improvising!
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Re: Running Chicago, for me

Post  Michael Enright on Sun Jul 17, 2011 9:20 pm

I've split a run like that before - in my case it had to do with some messed up road conditions that prevented me from running my course all the way, and since I was right in front of my house when it happened, I hopped on the tm and finished. Smart move!
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Re: Running Chicago, for me

Post  JohnP on Mon Jul 18, 2011 8:39 pm

Thanks for the notes, Jim, Kenny, Julie, Natalie and Mike. I use the TM a lot in the winter once the ice comes in so I am not anti-TM. It is good to be able to do some outdoors even in the heat, this was a good compromise.

Today's run was pretty bad with the heat, it was a harder workout than it should have been. I left around 6:00 AM and it was only 81 degrees but it was difficult. The plan was 7 miles plus 10x100 strides. Since a good track is 3.5 miles away, I ran there, did the 100s and then ran back. The strides really did me in with the heat. It was a very good thing they had a drinking fountain there. When I got home, it looked like I ran in a rainstorm, completely drenched. I had to sit in a cold bath and cold shower to try to stop sweating as I had to get to work. Still, a good day. Tomorrow is supposed to be just as hot and it's a harder workout so it will be the TM.

Split Time Distance Avg/Max
HR %
1 0:09:06 1 110 65%
2 0:09:00 1 124 73%
3 0:09:09 1 129 76%
4 0:08:56 1 140 82%
5 0:09:53 1 140 82%
6 0:09:36 1 132 78%
7 0:10:04 1 129 76%
8 0:09:56 1 129 76%
9 0:02:24 0.25 134 79%
Total 1:18:10 8.25 127 75%
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Re: Running Chicago, for me

Post  JohnP on Tue Jul 19, 2011 11:50 am

Today was my interval day and with the heat, I knew it would be tough outside. The plan also called for hills which I have to drive to and don't have time during the week. So I knew a partial TM workout would be needed.

Plan: warm up, then 5 x 3 minute intervals at 5K feel (1:30 flat, 1:30 hill) with 4 minute recoveries. I'm lucky that the health club (which is actually at work) has a 2.5 mile loop outside. So I ran the loop as a warm-up, switched to the TM for the intervals, and then ran the loop for warm down. Pretty decent run, 8.7 miles total. The second half of the intervals at 6 and 5.5% were tough, the timer seemed to move so slow! Wound up with a little over 2 miles at 5K feel.

Warm upTimeDistancePaceMax HRHR %Where
0:09:141.000:09:14Outside
0:08:561.000:08:56Outside
0:04:340.510:08:57Outside
Intervals (totals)
0:07:301.080:06:5814485%TM - 0%
0:07:301.030:07:1515692%TM - 5.5%
0:16:001.520:10:3012775%TM-0%
Warm down
0:08:591.000:08:59Outside
0:09:121.000:09:12Outside
0:04:580.560:08:52Outside
Summary1:16:538.70
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Re: Running Chicago, for me

Post  Kenny B. on Tue Jul 19, 2011 12:02 pm

2 very good days of running like the splitting up from outside to TM. Maybe a good idea to keep from the monotony of the TM.
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Re: Running Chicago, for me

Post  JohnP on Wed Jul 20, 2011 11:20 am

Thanks Kenny. It is sort of tedius on the TM, I try to change speed a bit or inclines but mostly rely on good music. It's always a bummer when I get on and find out my iPod is out of power.

Today I had a 10 miler on tap but I had to be back by 7:30 for a meeting. So I had to cut it short a little bit and wound up with 9.4 miles. Today is supposed to be the hottest day since 2005 but it really helped that it was cloudy most all of the run. I think I've acclimated to the heat for easy runs but it's impossible to acclimate for any faster type runs.

SplitTimeDistanceAvg HRHR %
10:08:51111970%
20:09:02112574%
30:09:08112674%
40:09:10113177%
50:08:55113378%
60:08:55113680%
70:08:57113781%
80:09:08113881%
90:09:19113781%
100:03:330.3913881%
Summary1:25:029.3913278%
Pace0:09:03

And apologies to the Shueys but I have to go to a Cubs game today as there is a team outing to celebrate our recent project completion.
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Re: Running Chicago, for me

Post  Michele "1L" Keane on Wed Jul 20, 2011 2:04 pm

Boy another runner with great pacing technique - nice job John.
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Re: Running Chicago, for me

Post  Dave P on Thu Jul 21, 2011 1:10 pm

Keep it up John.
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Re: Running Chicago, for me

Post  JohnP on Thu Jul 21, 2011 3:11 pm

Thanks Michele, Dave. Though I rely on the Garmin a lot, I am definitely developing a sense of what pace I'm running at more than before. It's going to take a while but it's happening.

Today was another warm, humid day with the full sun out. Luckily I only had a five mile recovery run on tap. I was dragging out there but part of that was being out in the sun all afternoon yesterday, and having a lot to eat. The miles were really slow but in a recovery run, who's counting? Tomorrow I have a very tough workout, even with 10 degrees cooler in the forecast, I think I may do it on the TM to improve my chances of succeeding at it.

SplitTimeDistanceAvg HRHR %
10:10:18110964%
20:10:17111266%
30:10:16111769%
40:10:06112171%
50:09:52112473%
60:00:130.0212171%
Summary0:51:045.0211769%
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Re: Running Chicago, for me

Post  Kenny B. on Thu Jul 21, 2011 3:43 pm

John you are like me. My recovery runs can 9:08 to as high as 10+ the key for me is running them in my HR zone but using perceived effort to stay there. Your HR consistency is very good the past two days considering the weather. That is always a good sign.
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Re: Running Chicago, for me

Post  Alex Kubacki on Thu Jul 21, 2011 4:54 pm

I'm with Michele, great pacing. I have a Garmin but still can't pace evenly to save my life.
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