**Official Running Thread**

[MDPrompter]

Originally Posted by ToySoldier#34

I was getting all pissed off about work stuff, said screw it and drove out to a trail and ran for a half hour, come back and I didn't miss much. That paid off and I'm glad I went for it.

My favorite part of WFH (other than no travel) has been being able to sneak in workouts/runs/bike rides. I’m on a 201 day streak!

[cazzie34]

Originally Posted by mdmarvich

Ok, y’all were right about slower long runs. I’m hooked. Did 8 yesterday and legs/joints felt great. Was able to do some squats and lunges today.

Boom! Love to see it.

Did 4.5 in the snow today. I don't mind running while it's snowing. A paved sidewalk (no salt) can be slicker than fresh snow on the sidewalk.

[mdel21]

Originally Posted by cazzie34

Boom! Love to see it.

Did 4.5 in the snow today. I don't mind running while it's snowing. A paved sidewalk (no salt) can be slicker than fresh snow on the sidewalk.

This is never not funny.

https://youtu.be/JKZj2W2YyKY

[ToySoldier#34]

Originally Posted by mdmarvich

My favorite part of WFH (other than no travel) has been being able to sneak in workouts/runs/bike rides. I’m on a 201 day streak!

That's a hell of a streak! Also yeah WFH is good that way, I always feel like I'm going to miss something and that I should always be at my computer but it's not like you can't take a lunch break and make it productive.

Originally Posted by mdel21

This is never not funny.

https://youtu.be/JKZj2W2YyKY

I knew what this was going to be before opening it and still laughed my ass off, so great, classic

[laura22]

just a slight increase in mileage and my appetite always goes up
made some homemade granola today. good alternative to satisfy my sweet tooth

3 cups old fashion oats
1/2 cup chopped nuts
1/2 cup unsweetened coconut flakes
1 teaspoon cinnamon
1/2 teaspoon cardamom
1/2 teaspoon sea salt
1/3 cup organic honey
1/3 cup extra virgin olive oil
1 tablespoon vanilla

bake for 35-40 min on 275

Originally Posted by mdmarvich

Ok, y’all were right about slower long runs. I’m hooked. Did 8 yesterday and legs/joints felt great. Was able to do some squats and lunges today.

[BTBaboon]

Originally Posted by cazzie34

Based on it being hilly I'm less concerned about the cadence. That's probably right, especially since you are tall.

That heart rate though seems very high and I'm wondering if your device had trouble because an easy run shouldn't equate to 170 bpm average. That's pretty strenuous. So if you felt it was easy I would think your average would be abiut 10 lower, factoring in the hills, your fitness, and pace.

So I did a quick 3 miles in the neighborhood this evening (which is ~1 complete loop of the neighborhood, the 10K I ran the other day was just double this route). Tried to run it at the exact same pace. Strides were still pretty similar (1spm better), which I expected given all the hills. Heart rate was MUCH lower, though, leading me to think that the previous reading was just off. Average of 158 seems much more reasonable given the hills and pace. Thinking the 170 had to be a bad reading.

Oddly, the elevation minimum is like 50ft less than what the watch said for my last run here. Not sure how that’s possible

[WidespreadMule3]

Went for a 4.25 mile run yesterday. Felt really great got down to a 8.25/mile and finished around 9:06/mile avg. Pretty good since that's more than a full minute down from where I was in March 2020.

Only problem was towards the end of the run I had this metallic taste in my mouth. Almost like blood but I was spitting any blood out. Anyone else had that happen? Kinda freaked me out.

[ToySoldier#34]

Originally Posted by WidespreadMule3

Went for a 4.25 mile run yesterday. Felt really great got down to a 8.25/mile and finished around 9:06/mile avg. Pretty good since that's more than a full minute down from where I was in March 2020.

Only problem was towards the end of the run I had this metallic taste in my mouth. Almost like blood but I was spitting any blood out. Anyone else had that happen? Kinda freaked me out.

Lactic acid?

[cazzie34]

Originally Posted by BTBaboon

So I did a quick 3 miles in the neighborhood this evening (which is ~1 complete loop of the neighborhood, the 10K I ran the other day was just double this route). Tried to run it at the exact same pace. Strides were still pretty similar (1spm better), which I expected given all the hills. Heart rate was MUCH lower, though, leading me to think that the previous reading was just off. Average of 158 seems much more reasonable given the hills and pace. Thinking the 170 had to be a bad reading.

Oddly, the elevation minimum is like 50ft less than what the watch said for my last run here. Not sure how that’s possible

Those numbers look way more normal.

Originally Posted by WidespreadMule3

Went for a 4.25 mile run yesterday. Felt really great got down to a 8.25/mile and finished around 9:06/mile avg. Pretty good since that's more than a full minute down from where I was in March 2020.

Only problem was towards the end of the run I had this metallic taste in my mouth. Almost like blood but I was spitting any blood out. Anyone else had that happen? Kinda freaked me out.

I get that when I run really hard race pace. Were you really pushing it at the end?

Update for me:
On Wednesday I decided to be a legend and try for a new 10k pr. Even with the snow on the ground and running solo I was able to shave off over a minute. 44:09, 7:06 pace. I definitely think that in a spring/summer/fall race with other people that I can get below 7.

Today is 10.5 miles and it's cold here, 15 degrees. Coldest run of the season. Gummy Oatmeal already in my belly. Sipping water right now. Waiting for my wife to take over watching the kids so I can get outside.

[laura22]

Originally Posted by WidespreadMule3

Went for a 4.25 mile run yesterday. Felt really great got down to a 8.25/mile and finished around 9:06/mile avg. Pretty good since that's more than a full minute down from where I was in March 2020.

Only problem was towards the end of the run I had this metallic taste in my mouth. Almost like blood but I was spitting any blood out. Anyone else had that happen? Kinda freaked me out.

maybe iron? i don't think this has happened to me

Originally Posted by cazzie34

Those numbers look way more normal.



I get that when I run really hard race pace. Were you really pushing it at the end?

Update for me:
On Wednesday I decided to be a legend and try for a new 10k pr. Even with the snow on the ground and running solo I was able to shave off over a minute. 44:09, 7:06 pace. I definitely think that in a spring/summer/fall race with other people that I can get below 7.

Today is 10.5 miles and it's cold here, 15 degrees. Coldest run of the season. Gummy Oatmeal already in my belly. Sipping water right now. Waiting for my wife to take over watching the kids so I can get outside.

again, thank you for this long-run motivation i'll need tomorrow

awesome numbers!! and 15 degrees calls for hand warmers for me

[TheLastStop123]

5 miles yesterday, 8:17 pace, 178 cadence. best I’ve ever felt!

(thank you all for putting me onto cadence, turns out 178 is basically my pace every time)

[laura22]

bunch of savages ITT !! love it

[DMBstandUP1984]

Did my 3 in freezing weather this morning


Burr

[ToySoldier#34]

Originally Posted by DMBstandUP1984

Did my 3 in freezing weather this morning


Burr

Wimp






... says the guy who isn't running today

[DMBstandUP1984]

Originally Posted by ToySoldier#34

Wimp













... says the guy who isn't running today

Ha I almost turned around half way down Main Street

[ToySoldier#34]

Originally Posted by DMBstandUP1984

Ha I almost turned around half way down Main Street

I ran for 30 minutes at Bradley Palmer yesterday afternoon, I've missed trail running so much

[DMBstandUP1984]

Originally Posted by ToySoldier#34

I ran for 30 minutes at Bradley Palmer yesterday afternoon, I've missed trail running so much

If all goes right I’ll be running the boardwalk in Newburyport after making a short work from the new house

[ToySoldier#34]

Originally Posted by DMBstandUP1984

If all goes right I’ll be running the boardwalk in Newburyport after making a short work from the new house

Sweet, when are you moving? Also, Newburyport, ... are you sure you aren't benefitting off Marcus money?

[DMBstandUP1984]

Originally Posted by ToySoldier#34

Sweet, when are you moving? Also, Newburyport, ... are you sure you aren't benefitting off Marcus money?

Ha! Marcus wishes

Not sure yet, we are going to see the house again today, it’s on the other end of the street with Abrahams bagels so right downtown

My friends CFO owns it and he is moving to Florida

[ToySoldier#34]

Originally Posted by DMBstandUP1984

Ha! Marcus wishes

Not sure yet, we are going to see the house again today, it’s on the other end of the street with Abrahams bagels so right downtown

My friends CFO owns it and he is moving to Florida

Drop and I RSVP yes, thanks for the invite!

[DMBstandUP1984]

Originally Posted by ToySoldier#34

Drop and I RSVP yes, thanks for the invite!

Hell yea. We will validate if you need to park in one of the lots and can’t find street parking

[WidespreadMule3]

Originally Posted by cazzie34

I get that when I run really hard race pace. Were you really pushing it at the end?

I wouldn't say I was really pushing it but I haven't done more than 3.5 miles in several months. So I did the extra mile and finished with an avg pace that was much lower than I'm used to. I guess I did push it, but I didn't feel like it. I felt really good. It didn't hit me until maybe the last quarter mile.

Originally Posted by laura22

maybe iron? i don't think this has happened to me

It tasted like I was sucking on loose change. I called my dad, who's done a couple of marathons, and he said he's had it a few times. Never said he had any issues with it but it's happened.

The wind was pretty strong and cold when I ran so I'm wondering if maybe it dried out my nasal passages and I might have some blood running down the back of my throat.

[laura22]

from one of my training books- might be helpful for some -
target HR training intensities

so bulk of my runs should be at 140 - 162 bpm. looking through my stats, im almost always at 158

i need to start doing more speed workouts...


edit- sorry for the sideways pic

[cazzie34]

Originally Posted by laura22

from one of my training books- might be helpful for some -
target HR training intensities

so bulk of my runs should be at 140 - 162 bpm. looking through my stats, im almost always at 158

i need to start doing more speed workouts...


edit- sorry for the sideways pic

Do you have a Garmin? I just use heart rate zones they calculate based on my fitness. So right now my aerobic zone (zone 3) according to them is 132-150 so I try to do ALL my runs except my speed workouts in that range. I usually fail because it's hard to stay below like 145 and you'll pop up above 150 every once in a while if you are averaging like 148. But if I can have 60ish% at least in aerobic zone I consider that a good, slow pace.

For example, my 10.5 run today my stats were 85% in aerobic zone (zone 3), 9% in threshold zone (zone 4), and 4% in easy zone (zone 2). That was pretty much perfect for my run since I had one huge hill I had to get up where it's impossible to stay below 150. Heart rate average was 144 and max was 156. That gave me an 8:56 pace.

Edit: and then for my speed runs I'm looking to be in maximum zone (zone 5) for a good chunk of my run.

[laura22]

Originally Posted by cazzie34

Do you have a Garmin? I just use heart rate zones they calculate based on my fitness. So right now my aerobic zone (zone 3) according to them is 132-150 so I try to do ALL my runs except my speed workouts in that range. I usually fail because it's hard to stay below like 145 and you'll pop up above 150 every once in a while if you are averaging like 148. But if I can have 60ish% at least in aerobic zone I consider that a good, slow pace.

For example, my 10.5 run today my stats were 85% in aerobic zone (zone 3), 9% in threshold zone (zone 4), and 4% in easy zone (zone 2). That was pretty much perfect for my run since I had one huge hill I had to get up where it's impossible to stay below 150. Heart rate average was 144 and max was 156. That gave me an 8:56 pace.

Edit: and then for my speed runs I'm looking to be in maximum zone (zone 5) for a good chunk of my run.

i do, i should utilize that feature more
it's a little harder in the winter cause my watch is covered in layers between shirts and my mittens

what are you doing for speed workouts? maybe ill do some fast 800s next week

[cazzie34]

Originally Posted by laura22

i do, i should utilize that feature more
it's a little harder in the winter cause my watch is covered in layers between shirts and my mittens

what are you doing for speed workouts? maybe ill do some fast 800s next week

My speedworkouts are usually decided day of. Lol.

It starts with a distance I'm supposed to run that day, usually 5-7 miles, and then from there I decide what I want to do. My last was a hard 10k. But I also do different things:

1 mile warm up
Half mile at 6:00 min pace
Recover half.
Half at 6
Etc.

Or
1 mile warm up
1 mile at 7
1 mile recover
1 mile at 7
Etc

Or
1 mile warm up
2 at 730
1 recover
2 at 730
1 recover
Etc

Things like that.

[cazzie34]

New shoes purchased today. Kept it simple and bought the same ones I currently have, saucony glide 13. I have some decent pronation so I can't get the elite shoes like ghosts etc.

I got lots of mileage out of my last pair with no real injuries so I figure I'd just double up with these.

But I do have a question, are there any good professional services out there for figuring out the perfect shoe? The stores do a decent job but I'm wondering if going to a physical therapist or something in the medical field might give me what works for my stride. Any advice?

[drakan]

In winter runners should be cross-country skiing. Silly kids.

[laura22]

Originally Posted by cazzie34

New shoes purchased today. Kept it simple and bought the same ones I currently have, saucony glide 13. I have some decent pronation so I can't get the elite shoes like ghosts etc.

I got lots of mileage out of my last pair with no real injuries so I figure I'd just double up with these.

But I do have a question, are there any good professional services out there for figuring out the perfect shoe? The stores do a decent job but I'm wondering if going to a physical therapist or something in the medical field might give me what works for my stride. Any advice?

from what i know, there are definitely running specialists that can conduct a gait/form analysis, which can help pinpoint imbalances you may have as well as what exercises you should incorporate to fix these imbalances and stay injury-free/thealthy. with that being said, that type of specialist would probably have input on what type of shoe you would benefit from in terms of your footstrike, bodyweight, etc. although a lot of it does come down to personal comfort/feel

i use the "advancedrunning" forum on reddit, which is a pretty decent resource. this has been brought up before, a lot of mixed reviews on how helpful it actually is vs a waste of money

BTW, totally understand why you like the saucony glides, but i would consider getting another pair of lighter shoes for your speed days. in general i'm a big supporter of shoe rotation (it allows the shoes to recover and will extend life), but different shoes can be useful for different types of runs as well. maybe this is where more personalized advice would be helpful for you

Originally Posted by drakan

In winter runners should be cross-country skiing. Silly kids.

you should see how many surfers i count when i go out running. it will be 20 degrees, gale winds, and they are still out there rippin'

[BTBaboon]

Was mid 60s and sunny here today, so I cut out of work a half hour early to take advantage! Set a new home course record (my suburban neighborhood). Did 3 full laps which was, what I’ll call, a 10 “muskie-miler” (15,000km)...then I finished the last 0.7 which was entirely up the steepest hill in the entire subdivision, because I’m no bitch!

Legs felt great, HR was about 160 avg, and splits were pretty consistent at 8:50ish. Was able to see the mountain ridge from the higher points in the route, which was a nice reward for trekking up them.

Here’s to hoping this spring whether sticks around!