Long Run | Becoming IronAdam

Long(er) run – with videos

Posted by Adam Ainbinder in Running on September 19, 2009

I had my long run today – 20 miles. I set some new goals for this run based on my discussions with @iwillnotbonk (tav) this week. He’s really helped me focus on different things in training. In particular, heart rate monitoring, particularly after my previous post. I normally just try to last on these runs going as fast as I can. Today, I changed that up. I ran to a heart rate.

What does that mean exactly? I planned a run that looked like this:

1 mile warmup
Repeat the next two things three times
5 mile in heart rate zone 1 (max 145)
1 mile in heart rate zone 2 (max 156)
Cool down

You can see my splits below, but i was pretty successful until cooldown. The one thing I noticed was the build in heart rate for each split. Although I was in zone, you can see my pace getting slower with higher heart rates through the run. That is what I need to work on in these endurance runs. All in all, I was happy but I have a lot of work to do.

The one thing I did start doing today with my new ipod nano was to video tape some short clips documenting my runs in different locations. I took 5 30 second clips or so. See them below – I’ve uploaded to youtube. I apologize that some of them are at an angle. I’m still learning to work the new little camera.

Sidebar 1: I get frustrated when I plan my runs poorly. Today, I planned to run to Schooner or Later in Long Beach from Irvine to meet Adrienne for breakfast. Last weekend, I rode my bike past Schooner or Later and said, yeah, it’s about 20 miles. I’ve learned to never trust the “about” in a sentence like that. 20 miles ended up as 22.9. This is a big difference despite how small it seems!

Sidebar 2: I used the ultimate direction wasp today. This thing is incredible. Totally changes my hydration strategy on these runs. Basically, I don’t have to worry about it. Today was hot as hell, and no concerns! Sweet, huh? I suggest getting one for long runs. I forgot it was there after a while, and I loved the front pockets to store my electrolyte pills and ipod! I can even carry a phone with me now in case i do pass out on the side of the road and someone discovers me

Sidebar 3: Just started using Garmin Connect rather than Garmin training center. How awesome is this program?? Anyone have success with uploading an exported tcx file from garmin training center?

Here are my videos from the run (from mile 10, mile 13 or so, mile 20, and after the race):

Here are my splits:

Screen shot 2009-09-19 at 3.51.15 PM

Here’s a summary of my heart rate/pace/route on my run today via Garmin Connect. Note my 1 mile jumps to heart rate zone 2. Also note the general creep up through the run, particularly in the last 2 miles. I was quite happy overall though.

Screen shot 2009-09-19 at 3.43.32 PM

hot, hydration, ipod nano, long beach, long run, Running, schooner or later, Training Blogs I Read Regularly, ultimate direction, wasp

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Training: Week whatever

Posted by Adam Ainbinder in Ironman Training on June 17, 2009

I’m in week whatever of training because I have no schedule. I need to sign up for one of these Ironmans, and then develop a full schedule. Right now, my training is geared towards the SF Marathon, which is on July 26th, so I’m not putting enough focus on cycling, swimming, or multi sport training. At this point, I think I’m going to do the St. George Ironman in Utah next May. I’ll figure it out this weekend. I can then develop a full weekly schedule, and I figure serious training will begin about 35-40 weeks from the start of the race.

Last week, I built up my running to 34 miles in the week and added 55 of biking. I was pretty stoked with the workout, particularly the long run on Saturday. I pulled off 16 miles ascending well over 1000 feet in 810 minute miles. I was just happy that my body recovered quickly. I wasn’t really that sore at the grad party I went to on Saturday or graduation the next day. This week, my goal is to get up to about 37-38 miles running. I was only able to cycle once this week because of graduation, and I got in 35 miles today.

Over the next three weeks, I’d like to maintain at least 35 miles of running a week, and if possible, break 20 miles on a weekend long run. In training for my first marathon last year, I never got past 19, and I could really feel it in the race. I think by getting past 20 and adding significant cross training with the bike should help avoid the wall that most marathoners hit at about mile 22. HOPE is the key word there as it seems impossible to avoid that wall!

So today I realized the benefit of drafting. I was riding behind these two guys on the way home from work, and I just flew by them (it was into the wind). Next thign I know, both guys are riding my ass but never passed me. I realized then I was the wind block and they were benefiting. So after dropping off my bag, I cycled to the beach, and on the way home, got behind this couple that was going about 22-25 mph. They were flying. Part of this stretch was into the wind. I got behind them, and I was amazed how much easier it was to ride. But what’s the etiquette? I mean at some point, I’m assuming you have to switch, right?

Ok, that’s it for this week’s training recap. We’ll see what happens this weekend.

cycling, draft, drafting, Ironman Training, long run, Running, st. george, swimming, utah

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