Brian Kremer - "I got this!" |
What's Next? Recovery & Goal Setting
Chicago Marathon 2013
Mission Accomplished!
Race Day Tweets and Photos from National Marathon Championships
Private Coaching Clients Abdelaaziz Atmani 11th (2:16 - Trials Qualifier), Whitney Bevins-Lazzera 14th (2:41 - Trials Qualifier) and Friend of the Show, Lucie Mays-Sulewski (21st-5th Masters (2:49) Shine at Twin Cities!
(you may need to right click and open in new tab to see the twitter feed and photos)
26.2 Marathon and Half Marathon Tips
Looking for Signs
Do this, don't do that, can't you read the sign?
-Five Man Electrical Band
Indianapolis Women's Half & 5K
Overpeck, Lazzara, Sulewski |
Half Marathon Whitney Lazarra 2nd 1:17:54 (PR!), Lucie Sulewski 5th 1:22:18, Sarah Overpeck 7th 1:28:48, Leslie Bonacker 8th 1:32:15 (PR!), Tori Brown 17th 1:38:41, Chikage Castle 28th 1:42:32, Ashley Sales 30th 1:43:22, Anne Johnson 43rd 1:46:13 1st AG (part of 20M training run), Rachna Sharma 251 2:12:41.
5K Brooke Fihma 1st! 20:08.
We're so proud!
Rejuvenate Your Long Run
Personal Best 5!
PERSONAL BEST 5
EVENT INFORMATION
When
Time
8:15AM - 5K
Where
Entry Fees
Entry Fees | ||
Event | Pre-Registered | Race Day |
5 Mile | $22.00 | $25.00 |
5 Mile(Public Safety Personnel) | $18.00 | $20.00 |
5K | $22.00 | $25.00 |
5K(Public Safety Personnel) | $18.00 | $20.00 |
Packet Pick-Up
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Anna's Celebration of Life
Personal Best Training
Indiana Trail Running Summit Announced!
Summit Postponed Until Sunday, September 15. Stay tuned for details!
From Terry Fletcher-
This Indiana Trail Running Summit is certainly a don't-miss event and I'm really excited about this all-star lineup. For the same cost of a typical insurance co-pay, we actually get the opportunity to dialogue with a very talented Sports Doctor, an Athletic Trainer, and a Running Coach on their respective professions. As the Owner/President of SPORTZbizz Massage LLC, these are the very first professionals I refer out to when it comes to wellness, injuries, strengthening concerns, and coaching.
Managing Your Improvement Curve
Ugly (Yet Effective)!
I did my 8 x half mile repeats on the road this morning using my Polar RC3 and have linked my workout file for your amusement. The reason I am posting this workout is to make a few points about quality sessions in the heat which should make some of you feel better about the work you did last night. It is not because my workout was fast or pretty.
A few comments about my workout file and then I will discuss generalities that apply to all of us. I warmed up for 3 miles and then did 4 x 100 meter striders. That is the part that looks like an ecg before I started the repeats. I began running at about 8:40 am and finished close to 10 am. It was plenty warm and very humid. Today was a rare time I was looking for a headwind for cooling.
I did miss the split button after my 1st recovery so the first recovery and second half mile are lumped together. At my current fitness under good conditions I would have expected to average around 2:55 with a few a little faster and hopefully nothing over 3:00 at 85% and 90 second recovery jog. As the workout slid downhill I wondered if I went a mile could I run the same pace I was for halves. I decided to try and combined my 5th and 6th halves into a mile. As you can see from the file it was a successful experiment. After returning to the halves the splits continued to slide for the last 2 half mile repeats.
Here are some conclusions we can draw from doing this workout in the heat.
You will get slower as the run progresses. Good pacing and attention to effort will only keep the fastest and slowest closer together.
With significant heat and humidity the hard effort is harder but the big deal is the recovery is much slower to occur and with each interval less recovery is happening. That is why I could run a mile at the same pace as the half miles.
Heart rates will be elevated due to dehydration and the resulting blood volume loss requires the heart to pump harder to deliver oxygen. HR is a great tool but in these conditions I had to temper it with perceived exertion, muscular tension, and aerobic pressure. This resulted in giving myself 5 extra beats for the first half to 2/3rd s of the workout and 10 towards the end.
Faith and common sense are important (in running and life!). Have faith that when the weather breaks you will feel a jump in fitness. Apply common sense when you feel like you are working hard and the watch is not rewarding you.
Your body responds to effort not splits. This one might have been ugly, it was for me, but with proper recovery it will make you better. Ugly, yet effective!
Writers note: What a difference some acclimatization and more reasonable temperatures and humidity make. Today (8/17/13) I ran 20 miles at 7:04/M and my last half mile repeat on this workout was at 7:02/M pace!
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Some People do More in a Half Day...
Heat & Humidity Finally Show
Tuesday night was our first post Mini, hot-humid workout of consequence. With some adaptation the conditions were not too bad but with the very slow developing spring/summer weather it had quite an effect. Because I received lots of questions after this workout ranging from what to do about HR drift in the heat to is it normal to feel so bad for the first runs in these conditions I thought it would make a good blog topic. Because I got good HR and pace information from my monitor I have listed my splits with average HR and a link to all the details you could ever want to see.
My splits (average heart rate) 5 mile steady state run at 75-85%
6:45 (144), 6:42 (156), 6:41 (159), 6:29 (163), 6:26 (168) 33:03
Course note: This is an out and back course slightly uphill out and downhill back.
Polar Personal Trainer details link
The prescribed workout effort of 75-85% should be comfortably hard. It should work into high end aerobic effort but never venture into the land of racing.
We know that with hot & humid conditions and the resulting dehydration the heart has to beat faster to deliver oxygen to compensate for blood volume loss. Going into the workout it was clear that HR was going to drift over the given zone, in my case 145-160.
The key in this situation is to let it go but make sure once north of the upper limit to relax and not continue to push. It is a good strategy for longer steady state runs, especially in warmer conditions, to try to stay in the bottom half of the zone for half of the run to be able to keep within the zone for the second half. Under ideal conditions you should be able to dial in to a heart rate and keep it there for this duration.
At about 2.5 to 3 miles this started to feel like work so I relaxed and tried to keep the HR down in the zone. Somewhere between 3 & 4 I exceeded the zone and just tried to maintain the perceived effort. As Neill began to pull away around 4 it was time to decide to stick with the workout or race. I chose to stick with the workout which was a brilliant idea because I might not have been able to keep up with Harrington had I chosen to race.
Overall, I was very pleased to see the progression of pace, even with the benefit of some downhill coming back and the HR, though over the zone, was controlled.
Yes, Mr. Kremer it is normal to feel that bad for the first few runs in these conditions. It is just a matter of remembering the workout objective and sticking to it. It does not always result in training log entries you are proud of but the work gets done and the running machine gets stronger.