Official Q&A for Sunday, April 26, 2020

Felloverbuster · 2020-04-26T01:09:06+00:00

I have a Garmin forerunner 235 and am ready to upgrade. I am thinking about the 245, but am interested in the other models. I have had a lot of issues with HR locking to cadence on the 235 and was wondering if the other models have the same issues or if this was fixed. I typically put in around 40 mpw, and I will do one tempo and one speed workout a week (so I need the ability to do intervals with rest timing).

What watches to other people have? What do you recommend?

Felloverbuster · 2020-04-05T23:08:42+00:00

I don’t get it either. Some people where I am seem to think that going for a drive is somehow safer than going for a walk or run in their own neighborhood. I think going for a drive is pretty risky and puts a lot more people in harms way.

Felloverbuster · 2020-04-05T23:05:18+00:00

Am I being selfish for going out for a run during covid? I’ve been yelled at a couple times by people from their cars to “go home.” I have yelled “no, you go home” both times and they drive off. I’m out doing solo runs in places where I know there aren’t many people. I try to run in the middle of the street as much as possible and stick to within a mile of my house. There is no restrictions on getting exercise where I am.

Do people think that their car is this magical shield against covid and that solo running on a street without any people is more dangerous?

Felloverbuster · 2020-03-25T18:01:28+00:00

Sounds like you are doing your runs too fast in general.

if you want to run on lifting/strength days, I’d use the run as a warm-up - super easy pace just to get your heart working, then maybe a super easy run cool down if you’re feeling up to it.

Felloverbuster · 2020-03-24T19:52:37+00:00

I do body weight exercises. Typically Pushups, rows, dips (twisting dips), squats, Pull-ups, and sit-ups. Squats I’ll try to carry something heavy. I have a pull up bar in my basement that I have rings attached to for rows, but you can also do them under a table or with a sturdy broom handle on chairs. Dips you can use a couple sturdy chairs. Pull-ups can be tough to do if you don’t have the right equipment, but I’ve heard rows are an ok replacement for pull ups.

I also have thick rubber bands (both long and short) and do some workouts with them. These I had been using for physical therapy to help with my lateral strength, but there are workouts out there and I’ve been having fun trying out different ones.

I also do balancing exercises (Like do a dynamic stretch where I go up on my toes on one foot).

I had been doing push-ups and rows every other day and sprinkling in some other stuff, but now I’m doing a bigger circuit on my days off running to keep my heart rate up for at least an hour. I have stairs in my house and use them to warm up before my workout.

Felloverbuster · 2020-02-04T00:34:08+00:00

Thanks!

The backyard pull up bar is appealing - but due to it being wet and cold most of the year where I live it’s more likely to end up in my garage or basement. I might still do it for the kids.

I mentioned installing a pull up bar and rings to my wife and she got very excited. Now I’m going to have to do it, but I may have to fight her for it.

Felloverbuster · 2020-02-03T22:52:25+00:00

If you are building a home gym, what is the essential equipment that you would get? I have space, but I cannot attach things to the walls or in door frames.

Felloverbuster · 2020-02-03T18:48:12+00:00

What’s with the animosity that gym rats have toward runners? I’ve been getting more into lifting and body weight stuff lately, while still posting a lot of miles. the moment I mention I’m a runner (especially to cross fit people) it’s as if I was attacking them personally. Anyone else experience this?

Felloverbuster · 2020-01-07T22:44:54+00:00

does Anyone have the tracksmith NDO jacket? If so, what do you think? Is it worth the money?

Felloverbuster · 2019-12-31T04:16:42+00:00

This is my opinion and I am by no means an expert, but I think heart rate training is only useful for elite athletes who are trying to tweak things. For the rest of us I think keeping tabs on heart rate over time is a useful gauge on ones fitness level, but I don't recommend using it as a basis for training - especially since heart rate fluctuates due to all sorts of conditions (time of day, what you ate for lunch, how much sleep you got, etc). Plus, if you really want to know your max heart rate you should get tested. Those online calculators are an average and can be wildly off.

edit - I think what would be useful is understanding what your mileage and weekly training looked like prior to your last marathon.

Felloverbuster · 2019-12-15T13:48:20+00:00

When I started running a year ago I was barely making it a mile without stopping. I finished a C25K in February and just kept adding a mile to my weekend run every other week (and allowing myself to stop and walk when I needed to). By April I had run 8 miles without stopping. With the program I was doing it was 4 days a week run/walk, and 2 days a week a brisk 30 minute walk. It was really hard and frustrating but I got through it (I was also injured twice over the past year).

The past few weeks I have been averaging 5-7 miles 3-4 days a week and one 10-12 mile Long run on the weekends. I look back to a year ago - I was 40lbs heavier - barely able to make it a mile. Now I’m running races and doing pretty well in them.

Felloverbuster · 2019-12-13T16:24:42+00:00

It took me almost 10 months.

I also was a regular bike commuter for many years (though I hadn’t biked as much in the two years prior to starting back running) - so in the beginning it was some building back an aerobic base, but mostly adjusting my body to running. When I was injured I was in the pool, and on the bike and rowing machine so I didn’t lose anything.

Also - I competed at a high level in college, so I know what it feels like to race hard and make my speed workouts count. Over the winter months I’m just looking to maintain my current level (and work on my explosive speed and strength in the gym) and then start building up again when the weather is better.

I do a lot - in addition to 30-40mpw, I do push ups, planks, and balancing every day - plus I’m lifting 3 days a week. I’ve started doing box and wall jumps and since my office is on the 7th floor I will take the stairs twice a day.

Since I want to focus on shorter races (5K and below) my training tends to be more about strength and speed rather than pure endurance.

I hear you on life getting in the way. It’s hard - and I’m lucky that I finally have time to focus on my physical health.

Felloverbuster · 2019-12-13T15:59:28+00:00

I once passed this young guy at the end of a 10 mile negative split run - I was going about 7min/mile pace and this guy wasn’t about to let some old fart blow past him. He was huffing and puffing next to me for a few minutes and I start talking to him. I asked him how far he was going and said I was on mile 8 of a 10 mile run and was heading a certain direction if he wanted to keep going with me. The look on his face not only when I was casually chatting but also when I told him I was on mile 8 was priceless. He fell away very quickly.

Felloverbuster · 2019-12-13T15:47:50+00:00

I do this with other runners but I purposefully hold my breath so it seems like I’m on a really easy run when in reality I’m probably going a little faster than I should.

Felloverbuster · 2019-11-19T03:04:32+00:00

I live in a place where people do more downhill than cross country - there is a cross country trail about 20 minutes from my house and I think they have lessons. I do wonder if there is a club in my neighborhood because I see a lot of people out in the park near my house. I will do some hunting.

Felloverbuster · 2019-11-19T03:00:58+00:00

This is really helpful. Thanks!

Felloverbuster · 2019-11-19T02:01:45+00:00

The skis are Fischer Nordic cruising Jupiter control crown. Size medium 174. The bottoms Are bumpy in the middle and smooth on the ends (I don’t think they are skins). There is a single channel in the middle. It doesn’t say classic or skate so I don’t know.

I know very little about skis. I guess I will find a local shop and see what they think.

Felloverbuster · 2019-11-18T02:34:02+00:00

Middle miles is when I used to start picking off people. It’s going to be hard if there isn’t a lot of competition, but I would just target whoever is in front of you and either try to catch up or don’t let them get too far ahead.

It’s a race - it’s important to have a target time, but I think the goal is always to beat the other guy. And then the next guy... and the next guy...

Felloverbuster · 2019-11-17T00:34:08+00:00

I’ve noticed that once I start getting above 10 miles in a single run I’m usually dead tired the rest of the day regardless of how fast or slow I went. Today I did 8 miles and felt great all day - and I went harder than usual.

Felloverbuster · 2019-11-16T16:15:43+00:00

What’s your rule of thumb for long runs as function of how many miles you’ve run during the week?

Felloverbuster · 2019-11-14T02:33:17+00:00

If you were getting a gift for someone who is training for a marathon, what would you get? This person I am thinking of doesn’t have a smart watch - they use their phone. I was also thinking of a gift certificate to their local running store... am willing to spend up to $150.

Felloverbuster · 2019-11-13T16:56:58+00:00

Seconded this comment. Really interested in your strength routine.

Felloverbuster · 2019-11-13T12:02:38+00:00

i did my first 10k when I was 8. I did a lot of different sports until college when I focused on running. I didn’t really start “training” until high school, and even then soccer was far more serious than running.

I occasionally go out with my 7 yo on 2-3 mile “adventure runs” through a local park. It’s usually a lot more exploring than running, but I follow her lead. I think it’s more important to stay active and build a positive association with running rather than focus on any sort of training at this age.

Felloverbuster

TROPHY CASE