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#8583159 - 03/10/16 07:17 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Lividentity Offline
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Registered: 07/14/04
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Loc: Gehenna
Oh that's cool, would be funny to see him at a race since I've listened to like every single one of his damn podcasts lol.

Pretty awesome you can do so well with little energy taken in. Sounds like you're basically fat adapted even without purposefully trying to be, lol. I pretty much always use Tailwind on double digit runs and take nothing for anything less than that. I'd like to work up to taking less energy for a marathon and maybe more, depending on how much running I really do that's 20+ miles, not that often, lol.

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#8586087 - 03/12/16 09:49 PM Re: Running/Cardio Thread [Re: Lividentity]
Sir Ironpool Offline
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Registered: 03/12/01
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Damn...not sure what came over me. Had no intention to go that fast, it just sort of happened. Pretty happy considering I'm only 7 days post 50k PR.


This was only a minute or so off my 1/2 PR.


Edited by Mrs. Ironmom (03/12/16 09:50 PM)
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#8586226 - 03/13/16 09:51 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Risky Business Offline
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That is fast \:o

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#8586280 - 03/13/16 12:02 PM Re: Running/Cardio Thread [Re: Risky Business]
Sir Ironpool Offline
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#8586285 - 03/13/16 12:14 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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so fast. fastest man alive!

(but seriously, that's quick! Good work Chris \:\) )
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#8586591 - 03/13/16 08:01 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
schtickaz.ai Online   content
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^yup
from the other end of the performance spectrum...

9:15/mi GAP adjusted half marathon on my long/slow day @ 124 HR -goal was to keep it at/below 125 to ensure I was taking it easy \:D [zone 2 effort]

I'm unfortunately developing a fondness for "working out" in zone 2 now haha. In everything. Because I have a huge case of vaginismus still from my burnout 2 weeks ago. I need to schedule [1] hard threshold 8-9 miler HMP effort in next week though. Hoping I don't cry through the whole thing again.
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#8586671 - 03/13/16 09:31 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
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Just checking in. Burned about 80 miles this weekend, plus hockey game. After pizza tonight, +10 lbs.
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#8586749 - 03/14/16 12:30 AM Re: Running/Cardio Thread [Re: Impulsive]
schtickaz.ai Online   content
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#8586925 - 03/14/16 10:10 AM Re: Running/Cardio Thread [Re: schtickaz.ai]
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#8591003 - 03/17/16 12:28 PM Re: Running/Cardio Thread [Re: Impulsive]
Lividentity Offline
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Registered: 07/14/04
Posts: 1302
Loc: Gehenna
What running shorts do you guys use? I only wear pairs with long underwear built in. I used to wear Saucony because they were the only shorts of that style with a pocket big enough to hold a Note phone, I bought an armband and now can try other shorts. I got a pair of Nike's that are nice, but Nike stuff is made like shit and a month in they rip apart.

I might just give a try to buying some kind of underwear and then running shorts without underwear, its just easier to have it all one piece but haven't been able to find a good pair that will last.

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#8591680 - 03/17/16 05:13 PM Re: Running/Cardio Thread [Re: Lividentity]
Sir Ironpool Offline
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I have like 7 pairs of Patagonia Strider Pros. Best shorts ever. No compression built in though. I did get a pair of the new North Face better than nakeds that are really nice and have compression liners built in.
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#8592342 - 03/18/16 12:09 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
schtickaz.ai Online   content
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not sure if this was a step back (?) but it feels like it. 2 weeks out from my next half race I tried to hold my goal HMP/GAP adjusted and failed. And I had to take a 4 minute break at mile 4 to calm the fuck down. HR way higher than I expected it to be for this pace. Considering re-evaluating my pace goal here /possibly not over my near-anemia either [dont have new bloodwork but assumed that its getting better]

my goal in SF is ~8:30 actual or ~8:07 GAP. Here I had to take a break to do 8:15 GAP. fuck, and it was only for 8

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#8592368 - 03/18/16 12:22 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
Sir Ironpool Offline
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I notice you like to focus on this GAP stuff...I don't think I've ever even looked at it. If I have a specific pace I want/need to run, I go out and attempt to run that pace...hills be damned.
As for your issues...maybe just focus on form and cadence and not worry so much about pace?
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#8592371 - 03/18/16 12:24 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
schtickaz.ai Online   content
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I figured its a way to normalize effort on a course with hills [when you cant trust pace as much]. I also look to HR for the same info
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#8592375 - 03/18/16 12:26 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
2000SiRacer Offline
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 Originally Posted By: stickaz_duex
I figured its a way to normalize effort on a course with hills [when you cant trust pace as much]. I also look to HR for the same info


but your elevation gain was 115' in 8 miles \:\|
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#8592378 - 03/18/16 12:27 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
schtickaz.ai Online   content
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I live in San Jose bro, this is my hilly route. Come at me. If I went even 0.5 miles further it would be another ~100' up \:D

I know both of you are far more experienced than me but I'm trying to thread the needle on threshold runs here [discovering/teaching my body to run at the absolute limit]. Having an idea what the GAP adjustment for my course is helps me hit that mark.
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#8592385 - 03/18/16 12:31 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
Ampsman in Extremis Offline
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Chill out dude, training runs arent race day. Hose out that vag and relax.
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#8592394 - 03/18/16 12:36 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
2000SiRacer Offline
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 Originally Posted By: stickaz_duex
I live in San Jose bro, this is my hilly route. Come at me. If I went even 0.5 miles further it would be another ~100' up \:D

I know both of you are far more experienced than me but I'm trying to thread the needle on threshold runs here [discovering/teaching my body to run at the absolute limit]. Having an idea what the GAP adjustment for my course is helps me hit that mark.


You're coming at this like a cyclist with numbers and goals and targets and what not. Too much thinking going on here. I think you should start covering your watch face with tape and just running by feel and uploading your results once a week.
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#8592395 - 03/18/16 12:36 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Ampsman in Extremis Offline
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Also, whats your max HR?
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#8592398 - 03/18/16 12:39 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Ampsman in Extremis Offline
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143 is easy/recovery, something is wrong if you are getting worked.
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#8592419 - 03/18/16 12:49 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
schtickaz.ai Online   content
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my peak HR is 175, my LTHR is right around 152-3 running , so this was a zone 3/4 effort--I'm right next to my anaerobic threshold with just a little bit of reserve. I was just under 150 at the end which is quite nearly hitting it. On the first half I was in the low 140s, mostly because the first 2 miles are always low/warmup. I thought I'd have more reserve than this is why I'm bummed and probably have to adjust downwards my goal pace.

some of us are older than others \:D

I wish I was better at understanding threshold runs without having to look at pace and elevation and HR and all that, dont get me wrong. I only look closely at this stuff in the final weeks leading up to a race--and only on my pace run. This was a test of my largely recently broken infrastructure. Turns out its not all good. heh
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#8592446 - 03/18/16 01:00 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
2000SiRacer Offline
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Lactate thresholds? Anaerobic thresholds? zones? warmups?



Man, just go run until you puke and then re hydrate with a cold barley pop at the finish
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#8592475 - 03/18/16 01:10 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
schtickaz.ai Online   content
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I cant even run a 5k [my fave race] by feelz [although I'd like to learn how]

I'll fuckin nail mile 1 and mile 2 split(s) tho! lol [from there I wont look any more]

...depending on how tall/many buildings there are nearby lol GPS
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#8592476 - 03/18/16 01:10 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
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 Originally Posted By: 2000SiRacer
Lactate thresholds? Anaerobic thresholds? zones? warmups?



Man, just go run until you puke and then re hydrate with a cold barley pop at the finish


This, you are over thinking it.
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#8592478 - 03/18/16 01:12 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
Ampsman in Extremis Offline
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 Originally Posted By: stickaz_duex
I cant even run a 5k [my fave race] by feelz [although I'd like to learn how]

I'll fuckin nail mile 1 and mile 2 split(s) tho! lol [from there I wont look any more]

...depending on how tall/many buildings there are nearby lol GPS


You cant run by feelz cause you never let yourself. Easy runs should feel easy and hard runs should hurt.
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#8592491 - 03/18/16 01:19 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
schtickaz.ai Online   content
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is a compromise only looking when it beeps the mile split ?
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#8592520 - 03/18/16 01:30 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
Sir Ironpool Offline
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Can you speak English please? This is 'Murica afterall. \:D

I don't know man...I agree that you're overthinking it. Anybody can learn to run by feel...you just gotta put in the miles. I've never ever worn a HR monitor, have no idea what my heart rate is at any level...but it's pretty obvious to me when I'm working hard vs. taking it easy. I just use that as my gauge. I also learned long ago that I can't let the results of any given training run (or week, or month) convince me of changing a goal for a race. Go out there and lay that shit out on the course. PR or ER baby!

 Originally Posted By: stickaz_duex
my peak HR is 175, my LTHR is right around 152-3 running , so this was a zone 3/4 effort--I'm right next to my anaerobic threshold with just a little bit of reserve. I was just under 150 at the end which is quite nearly hitting it. On the first half I was in the low 140s, mostly because the first 2 miles are always low/warmup. I thought I'd have more reserve than this is why I'm bummed and probably have to adjust downwards my goal pace.

some of us are older than others \:D

I wish I was better at understanding threshold runs without having to look at pace and elevation and HR and all that, dont get me wrong. I only look closely at this stuff in the final weeks leading up to a race--and only on my pace run. This was a test of my largely recently broken infrastructure. Turns out its not all good. heh
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#8592576 - 03/18/16 01:55 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
2000SiRacer Offline
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Registered: 04/19/02
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 Originally Posted By: stickaz_duex
is a compromise only looking when it beeps the mile split ?


You left the beep on your watch? You may as well be running in cotton. Noob
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#8592626 - 03/18/16 02:09 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
schtickaz.ai Online   content
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it's awesome when you're with a shoulder to shoulder pack of hundreds of people hearing the hundreds of BEEEPPSSS at the first or 2nd mile marker

I make sure to keep it on. For my current watch [suunto] I had to make an app to do it using their API. wth do u even garmin basic feature?
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#8592665 - 03/18/16 02:26 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
Design Offline
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All I will say is... the treadmill is an unforgiving b*tch.

Dial in target speed, try to survive. Good luck!
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#8592693 - 03/18/16 02:38 PM Re: Running/Cardio Thread [Re: Design]
schtickaz.ai Online   content
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treadmills even on ~2* incline are still like ~:15s/mile faster than outdoor pace equivalent effort yea [YMMV on treadmill/calibration/sunspots]

when I did a 5k race 2 days ago at work [charity thing] on a treadmill I was definitely worried about launching off the back lol
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#8592735 - 03/18/16 02:55 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
2000SiRacer Offline
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Registered: 04/19/02
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 Originally Posted By: stickaz_duex
it's awesome when you're with a shoulder to shoulder pack of hundreds of people hearing the hundreds of BEEEPPSSS at the first or 2nd mile marker

I make sure to keep it on. For my current watch [suunto] I had to make an app to do it using their API. wth do u even garmin basic feature?


oh man, you're such a cyclist at heart
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#8592813 - 03/18/16 03:41 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
Design Offline
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 Originally Posted By: stickaz_duex
treadmills even on ~2* incline are still like ~:15s/mile faster than outdoor pace equivalent effort yea [YMMV on treadmill/calibration/sunspots]

when I did a 5k race 2 days ago at work [charity thing] on a treadmill I was definitely worried about launching off the back lol


Little practice works wonders. Though I will say my approach is more a result of circumstance than preference.
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#8592906 - 03/18/16 04:29 PM Re: Running/Cardio Thread [Re: Design]
schtickaz.ai Online   content
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you would have loved my work-runner-buddy [we run the trails around work maybe 1x/week]. In our treadmill 'race' every time I moved the treadmill up 0.1mph he did the same

were it not for el nino I'd never touch a treadmill. hoping to stop soon
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#8592926 - 03/18/16 04:51 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
2000SiRacer Offline
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Registered: 04/19/02
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 Originally Posted By: stickaz_duex
you would have loved my work-runner-buddy [we run the trails around work maybe 1x/week]. In our treadmill 'race' every time I moved the treadmill up 0.1mph he did the same

were it not for el nino I'd never touch a treadmill. hoping to stop soon


My run yesterday. Sorry to hear about el nino.

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