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RENDERED-FAT's Photo RENDERED-FAT Posts: 291
6/12/08 11:02 A

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I have a couple questions - I have an extremely high resting heart rate. I was VERY ill from 2003 to 2006 and ultimately had my colon removed. I had a normal resting rate before my illness but it really hasn't gone down much since I have regained my health. I have extremely good cholesterol and normal EKGs. I have been running a couple months now (1/2 hour at least 5 days a week) but haven't noticed much of a drop. 1. How long does it take for your resting rate to decrease (on average). 2. Should I be concerned about this when I run and should I take any special precautions??

Thanks!

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RACING4ME's Photo RACING4ME Posts: 7,175
6/11/08 11:17 P

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Great job running the 5k without walking, that is a HUGE accomplishment - mind over matter:)

Trish

If all you get is all you give, then you should only give all you''ve got.
WATCHINGMYW8's Photo WATCHINGMYW8 SparkPoints: (47,669)
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6/9/08 12:47 P

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Thanks, gals. I started running again sometime in April, but progressed slowly. It wasn't until last week that I was running the whole 5K without walking intervals, so I definitely need to increase endurance.

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ROSET491's Photo ROSET491 Posts: 855
6/9/08 12:32 P

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Thanks for the information! I'm going to have to do that breath test next time!I want to be able to push myself but within reason!! I don't seem to be totally winded, unless I kick it in. When I'm done I'm just tired! I think I tend to worry some spectators especially at last week's race since my face gets so red!I know they were probably all hoping that I noted where the ambulance was parked!
As always thanks for such a great team of runners you guys really have helped me!!
Rose

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WONGERCHI's Photo WONGERCHI Posts: 3,889
6/9/08 11:11 A

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Rose:
The HR zones calculator is surprisingly good for my zones although I'm generally suspicious of anything that involves formulas. Use it as a start point but I'd recommend you do a HR test to get your zones set up for you. I do a LT (lactate, or anaerobic threshold) test for tweaking my zones every 6-8 weeks. It's far less stress that a max HR test and doesn't require much recovery - I think I've posted my test protocol (taken from Joe Friel's Triathlon training bible) somewhere here but if not I can post it later.

Also, don't forget the talk test! I use this in conjunction with HR zones. For me, Z1-Z2 is conversational (short sentences in Z2), Z3 is single word answers, Z4 is "can't talk, must run" and Z5 is "can't talk, must not die". I've also noticed that my breathing pattern changes as I go through the zones - Z1-2 is a breath every 4 steps, Z3 is every 3, Z4 is every other step, and I'm not quite sure what happens in Z5....

Polar makes great HR monitors for not that much $$ but if you can afford it and want to track your outside running, you can't go far wrong with a Garmin.

Greg:
I agree with Cass - if you've only just started, then more mileage is the key. Build your mileage from 5k to 10k (gradually!) and you'll find that 5k gets a lot easier. I built easy mileage this winter all the way up to half marathon distance and have been consistently dropping in sub 27 minute 5ks this year (my PR for last year was 27:00).

If you have a good base then you can start to add speedwork - her fartlek suggestion is a great introduction to it. Then you're in the realms of tempo and interval runs - welcome to the suffering! These do make you fast a lot quicker than just running long but be careful with this stuff. This is like putting the roof on a house - but first you have to make sure you build the house with base miles first!



In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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CASSIOEPIA's Photo CASSIOEPIA Posts: 18,039
6/9/08 9:20 A

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Greg,
How to increase your speed depends a whole bunch on how long you've already been running. If you've only picked it up a few weeks ago, it's better to leave speed alone for a bit. You could add fartleks into your current runs (that's where you pick a point not too far away and run faster to that point and then return to normal). There are other ways to increase speed, but let us know how long you've been running. If you don't have a base in place, adding speed work may lead to injuries.
Cassie

Judi
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ROSET491's Photo ROSET491 Posts: 855
6/9/08 7:42 A

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Thanks Nancy as always a very informative page!! I did the calculations with this mornings resting heart rate and it looks like I'm just within my aerobic range (high end)! I think I may have to get one of those gadgets that track the heart rate.

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WATCHINGMYW8's Photo WATCHINGMYW8 SparkPoints: (47,669)
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6/9/08 1:37 A

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I ran my first 5K race this past Saturday morning. It was a lot of fun and something I plan on doing again. My goal was to finish under 30 minutes and I came in at 30.10. I'm wondering how to go about improving my time. Should I continue to run the same distance and just try to run faster or should I increase my distance to build more endurance? Or maybe some combination of these two?

Thanks,
Greg

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RACING4ME's Photo RACING4ME Posts: 7,175
6/8/08 10:07 P

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That's a great link Nancy, thanks!!!

Cheers,
Trish

If all you get is all you give, then you should only give all you''ve got.
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6/8/08 8:59 P

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Rose,

Below is a link Gail (the co-leader on the Road Runners Group) gave out a few weeks ago. It allows for you to determine your max heart rate (see the links to the left of your screen when you click on the link I have posted below). Once you know you max heart rate, your resting heart rate (taken over several mornings before even getting out of bed) and your age, you can then determine the zones you need to be working in. These zones are quite similar to the ones my running coaches gave me when I had my VO2max test done. Hope this helps and...

HAPPY RUNNING!
Nancy

www.runningforfitness.org/calc/hrzon
es
.php


ROSET491's Photo ROSET491 Posts: 855
6/8/08 8:19 P

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Wonder if you guys could give me some information on Heart rate on a person just getting into running. I ran my first race last week and want to continue and work on my time but need to know how much is too much or should I say how fast is too fast? I know there is a formula your age is 220 -your age. But is this the maximum? And does your heart rate slow the fitter you become? I feel my heart rate is too high when I'm running.
Rose

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CASSIOEPIA's Photo CASSIOEPIA Posts: 18,039
6/7/08 11:22 A

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Mustardmagnet, as you run, your foot starts to swell a little bit. When I'm doing up my laces, I try to push my foot upwards so that I can't tie them quite so tightly. This also seems to help (for me).

Everyone is different. I hope these suggestions work for you.

Judi
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MHOULE's Photo MHOULE SparkPoints: (23,791)
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6/7/08 12:09 A

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Mustardmagnet (great name BTW), the article on the Runners' World site that Wonderchi suggested is excellent. I have a "hot spot" on the top of my foot that, once I became aware of it, was able to lace properly and don't have problems any longer.

Michelle

You can't cross the sea merely by standing and staring at the water.

Rabindranath Tagore


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WENNDYBIRD's Photo WENNDYBIRD Posts: 95
6/6/08 6:28 P

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Thanks for the great suggestions. I hadn't even thought of that but now that I think about it I do remember my laces being a little tight and uncomfortable. Thanks! Hopefully that's all it is and I'll be able to join in on some of your challenges soon!

"It's supposed to be hard. Do it anyway." -Me


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RACING4ME's Photo RACING4ME Posts: 7,175
6/6/08 5:14 P

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I don't carb load for anything under a half either...that being said, for a 10k, I will have pasta or brown rice as the carb for dinner the night before (just not loads of it), and snack on fruit and peanut butter before my race.

Edited to say...Adrian, you look smashing dahling!!

Edited by: RACING4ME at: 6/6/2008 (17:13)
If all you get is all you give, then you should only give all you''ve got.
WONGERCHI's Photo WONGERCHI Posts: 3,889
6/6/08 4:07 P

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WATCHINGMYW8:
I don't carbo-load. Mind you, I don't run marathons either... However, a good pasta party is always fun - I'd have it two nights before the race so you don't feel bloated at the start. As Nancy and Cass have said, you don't need to carbo-load for a 5k - just have your normal pre-training breakfast and you should be good to go.

All the best and let us know how it went!

MUSTARDMAGNET11:
www.runnersworld.com has/had videos showing you how to tie laces - not sure if they do still but try it....

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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RACING4ME's Photo RACING4ME Posts: 7,175
6/6/08 2:42 P

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I would check how your shoes are fitting on the top. I had bruising in that general area because a) my laces were too tight, and b) I was wearing low cut socks that rubbed wrong. Hopefully that is it for you, if not, have it checked out.

Cheers,
Trish

If all you get is all you give, then you should only give all you''ve got.
WENNDYBIRD's Photo WENNDYBIRD Posts: 95
6/6/08 12:13 P

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Hi everyone! This is my first post in the Rookie Runner group. I have a foot question. I have been having pain on the top of my foot about where the foot meets the ankle. I've looked up foot injuries and there doesn't seem to be anything in that area. Anyone else had this problem? Know what it could be? I haven't run for a week now and I'm getting anxious.

"It's supposed to be hard. Do it anyway." -Me


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CASSIOEPIA's Photo CASSIOEPIA Posts: 18,039
6/5/08 9:09 A

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The "carbo load" also becomes part of the pre-race activities, and can be a fun and social part of your weekend. If you and your friends want to get together and do a pasta night before the race, that would be a great thing to do. Try to stay away from the heavier sauces though. You don't want to "fat load" LOL. The marinara sauce is a great one to try.

I agree with Nancy though. For the 5k distance, you would be fine if you didn't carbo load. Don't stress about the details on your first race. Just go out there and enjoy the process!

Judi
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6/5/08 8:13 A

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What I have read, for distances shorter than 10 miles you really don't need to carb load (taking in lots of carbs several days before your race to fill the spent glycogen reserves) but that doesn't mean the night before and the morning of your 5K that you shouldn't take in some high quality carbs such as whole grains and fruits.

Before my 5Ks I will usually have a small bagel with some peanut butter and a banana 2 hours before my run. That will ensure that the glycogen stores in the liver are replenished in time for my race. And be sure to resupply those glycogen reserves as soon as possible after your race with a banana, apple, bagel, etc. The sooner you can resupply the glycogen reserves the sooner your recovery will begin. Hope this helps and fly like the wind...let us know how you do!

HAPPY RUNNING!
Nancy

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6/4/08 11:51 P

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I'm running my first 5k on Saturday. I've heard people say you should "load up on carbs" like pastas. Should I do that? When should you start loading - one day, two days ahead? Thanks

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SPARKLEKERRY's Photo SPARKLEKERRY Posts: 1,201
6/4/08 12:27 P

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I have used this site to find races when I have a specific date I'm shooting for... it's kind of general though, so you kind of have to weed through to get to your area.

http://www.runningintheusa.com/RacesBySt
ate.asp?State=IL



Kerry
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CUPATEA1's Photo CUPATEA1 SparkPoints: (14,755)
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6/4/08 9:07 A

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Another website I found recently is signmeupsports.com they have a lot of races listed there. I hope you find some great ones!

Behold! He makes all things new! (Even Me!)




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6/4/08 7:59 A

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Rose,

Try to get in some really good complex carbs (Fruit, whole grains, veggies) today and a little protein as well as being well hydrated, but don't go overboard. Just drink enough where your urine is a pale lemonade yellow. Drinking too much water can cause low blood sodium levels even before you start running/sweating. I would eat 1 1/2 to 2 hours before your run and then have lots of fun. BEST OF LUCK with your FIRST 5K! Let us know how you do...God Speed!

HAPPY RUNNING!
Nancy

ROSET491's Photo ROSET491 Posts: 855
6/3/08 8:22 P

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OK all you runners I have a question!! First 5K is Wednesday evening what should I be eating tomorrow to be properly fueled? I usually run in the morning about 2 hours after I eat, then have something when I come back (my chocolate milk, thanks Nancy!)but with this in the evening I don't want to overload but don't want to eat to light either. Any ideas?
Rose

Edited by: ROSET491 at: 6/3/2008 (20:20)
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NICLYN27's Photo NICLYN27 Posts: 47
6/3/08 8:56 A

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Thanks Ladies! I am in Northern IL in case that helps, I will check out your suggestions.

I appreciate it!

Good friends are God's apology for some of our relatives!


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ASPENJULES's Photo ASPENJULES SparkPoints: (32,206)
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6/2/08 5:48 P

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I've used active.com. It's a great site, and often you can sign up for the races through them as well.

AspenJules

"Living together in communities with respect and concern one for another is the hallmark of civilization. SparkPeople is a civilized place which is why I love to live here! (Quote by Gordon B. Hinckley)

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"Luminous beings are we, not this crude matter." - Yoda -
ROSET491's Photo ROSET491 Posts: 855
6/2/08 2:49 P

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Sometimes even the local YMCA has a calendar of events like 5K's. Some town chamber of commerce sites or local United Way might also be sponsoring 5k races. There is a company that supplies the chips for races that has a website with a calendar of races. I live in n/w PA but the races are all over from Ohio down into West Virginia.
Rose

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RACING4ME's Photo RACING4ME Posts: 7,175
6/2/08 2:35 P

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Hey Ann,
Nice to see you!!!

Trish

If all you get is all you give, then you should only give all you''ve got.
SALEMHOUSE's Photo SALEMHOUSE Posts: 107
6/2/08 2:16 P

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Our local running room has a rack with brochures for upcoming races. And the local track club has a great web site with a calendar of all the races they help organize or sponsor.

- Ann
- People seldom see the halting and painful steps by which the most insignificant success is achieved. (Annie Sullivan)
RACING4ME's Photo RACING4ME Posts: 7,175
6/2/08 1:53 P

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Where do you live? If it is in the USA or Canada, go to the running room website, and search races there. Otherwise, google whatever distance you want to run, and pick an area...

Anyone else have any good sites?

Trish

If all you get is all you give, then you should only give all you''ve got.
NICLYN27's Photo NICLYN27 Posts: 47
6/2/08 12:52 P

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Ok, my question is what is a good place to find races that are coming up? I want to look for a couple more 5k's this year but everything I find is so scattered. Is there a good website to find races?

Good friends are God's apology for some of our relatives!


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ASPENJULES's Photo ASPENJULES SparkPoints: (32,206)
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6/2/08 11:46 A

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Interesting articles, Nancy. That bit about the sports anemia not responding to to iron supplementation makes sense though, since it is less a result of low iron as it is because of iron dilution from increased plasma volume.

What I didn't know was that we lost trace amounts of iron in our sweat. Considering how much I sweat each day in my workouts, and sometimes twice a day - that's a good thing to know!

All this is very interesting though, and reminds me to be more diligent in getting my multi with iron every day.

Edited by: ASPENJULES at: 6/2/2008 (11:45)
AspenJules

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"The real voyage of discovery consists not of seeking new landscape, but in having new eyes." -Marcel Proust, French author and poet

"Luminous beings are we, not this crude matter." - Yoda -
ALLFORHIM8's Photo ALLFORHIM8 Posts: 6,160
6/2/08 9:03 A

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Thanks for the information Nancy. I have read that article. There is also an Elite Runners and Walkers in the regional area where I live.
I know enough how my body reacts when my iron is a bit low. I do have an appointment for a checkup soon so I'll mention it to him.
Linda

Live in His presence!
Linda
"In the midst of His unfathomable glory, power, and majesty, it is His pleaure to spend time with you.
John Paul Jackson"
God can work all things to the good of those who love Him (Romans 8:28).



Trust is vital to intimacy with Jesus.



"We need to learn how to be transformed and conformed to the nature of God.
Life is not about coming to Christ, it's about becoming Christ-like."
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6/2/08 8:22 A

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AHHH, Thanks Trish and Michelle...that may explain a few things especially when I upped my intensity over the months why some days my legs feel heavier than usual. I did some quick research and below are some links that may help others understand what transpires when one increases one's intensity/mileage. The one interesting point the Running Times article mentions is and I quote, " Unfortunately, sports anemia does not respond to iron supplementation." Will have to keep researching. Hope this helps!

HAPPY RUNNING!
Nancy

www.eliterunners.com/SearchResults.a
sp
?Cat=48


runningtimes.com/Article.aspx?Articl
eI
D=13012


ALLFORHIM8's Photo ALLFORHIM8 Posts: 6,160
6/2/08 7:40 A

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That's funny, I talk to my legs too. I set a point I see ahead or on my watch and when I start to feel lead legs, I talk to myself to keep going. It works!!!
I'll get my iron supplement I usually take and try that for about a couple of weeks to see if that makes a difference.

Live in His presence!
Linda
"In the midst of His unfathomable glory, power, and majesty, it is His pleaure to spend time with you.
John Paul Jackson"
God can work all things to the good of those who love Him (Romans 8:28).



Trust is vital to intimacy with Jesus.



"We need to learn how to be transformed and conformed to the nature of God.
Life is not about coming to Christ, it's about becoming Christ-like."
Graham Cooke


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MHOULE's Photo MHOULE SparkPoints: (23,791)
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6/1/08 10:49 P

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Ain't that the truth (about the anemia). It has returned because I went to a much milder dosage of iron, and I'm anemic again. Tells me a lot about why running this past winter was so darn tough to get motivated to do. I'm back on track with a higher dosage and my running (and motivation for it) have improved considerably.

I ran farther than I have in a long time today and my legs were pretty lead-like. Sometimes these things happen. I had to talk to my legs and keep telling them, "only (so many) miles to go, then you can rest." It's funny how much of an oddball I've become with running; well, actually, I've always been an oddball, but it has manifested itself in some interesting ways with running!

Michelle

You can't cross the sea merely by standing and staring at the water.

Rabindranath Tagore


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RACING4ME's Photo RACING4ME Posts: 7,175
6/1/08 10:04 P

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Hey girl,
Michelle and I were anemic for a while - really hard to train with that...check it out if you think it is a concern.

Cheers,
Trish

If all you get is all you give, then you should only give all you''ve got.
ALLFORHIM8's Photo ALLFORHIM8 Posts: 6,160
6/1/08 7:56 P

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I figured it's just one of those days. I am almost 52 and still have 50 lbs. to go, on bp med. Now I know that sounds like an excuse. Sorry!
I do make sure I drink enough before and after and if I've ate I wait awhile before I go. The only other thing is maybe my iron level is a bit low. I have a tendency to have that happen.
I also think if I need to repeat a week of the C25K I can. I'm not in a hurry to do a 5K. I think I'm doing good for hardly ever running, especially since I was really young!
Thanks all!!

Live in His presence!
Linda
"In the midst of His unfathomable glory, power, and majesty, it is His pleaure to spend time with you.
John Paul Jackson"
God can work all things to the good of those who love Him (Romans 8:28).



Trust is vital to intimacy with Jesus.



"We need to learn how to be transformed and conformed to the nature of God.
Life is not about coming to Christ, it's about becoming Christ-like."
Graham Cooke


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ASPENJULES's Photo ASPENJULES SparkPoints: (32,206)
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6/1/08 5:40 P

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I know there are just some days when my legs do that, and others when they don't. I just figured that was normal.

And the 5K I ran on Memorial Day had 2 water stations plus water/gatorade at the end, but this is the desert so maybe that's why they had extra. I only used one plus grabbed a water bottle at the end. But I had come equipped with extra water in a cooler in my van too. Dehydration is a big problem here so we all get lots of advice about keeping plenty of water on hand.

AspenJules

"Living together in communities with respect and concern one for another is the hallmark of civilization. SparkPeople is a civilized place which is why I love to live here! (Quote by Gordon B. Hinckley)

"The real voyage of discovery consists not of seeking new landscape, but in having new eyes." -Marcel Proust, French author and poet

"Luminous beings are we, not this crude matter." - Yoda -
MHOULE's Photo MHOULE SparkPoints: (23,791)
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6/1/08 2:59 P

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Linda, whenever I'm running farther than usual, I sometimes get the lead leg thing going on; it takes time for our bodies to adapt. Also, ensure you get enough water during a longer-than-usual session; if it's hot and humid, you may be needing more water. Also, are you eating a healthy meal or snack 1-2 hours before your run? I tend to run better a few hours after a healthy meal; if I do a short 20-30 min run in the morning though, I run on empty. Try a few things and see what helps.

Michelle

You can't cross the sea merely by standing and staring at the water.

Rabindranath Tagore


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ALLFORHIM8's Photo ALLFORHIM8 Posts: 6,160
6/1/08 1:28 P

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Thanks Trish,
I run/walk about 3 to 4 days a week, 30 to 45 min. at a time or 2mi. at each time. I did check the C25K program and didn't stay on track with that. I basically am doing it to keep my cardio challenged and it feels better when I do. I just don't know why my legs feel fatigued sometimes. Maybe it's just general tiredness from the week or it's a hot humid day. I will keep at it! I can keep up with my hubby for a while then have to walk.
Thanks,
Linda

Live in His presence!
Linda
"In the midst of His unfathomable glory, power, and majesty, it is His pleaure to spend time with you.
John Paul Jackson"
God can work all things to the good of those who love Him (Romans 8:28).



Trust is vital to intimacy with Jesus.



"We need to learn how to be transformed and conformed to the nature of God.
Life is not about coming to Christ, it's about becoming Christ-like."
Graham Cooke


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RACING4ME's Photo RACING4ME Posts: 7,175
6/1/08 12:13 P

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Hey Elizabeth:)

I have run 5k's that haven't had any water stations except at the finish-line. For the most part I bring water with me just in case I feel the need to hydrate, but very rarely actually use it. The marathon I ran had a water station every 2 miles, so pretty much what you experienced.

Racing is fun huh? I know I love it:)

AllforHim, how much running do you do? Are you using a program? The couch to 5 km program from cool running.com takes you through the process of complete walking through running a 5k. You have the option of repeating any week if you think you would like more time to get to that level. Let me know if you would like more information.

Cheers all,
Trish

If all you get is all you give, then you should only give all you''ve got.
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6/1/08 12:10 P

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ALLFORHIM8's Photo ALLFORHIM8 Posts: 6,160
6/1/08 11:24 A

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Good idea! I have one question. Why is it that I am trying to increase my time of jogging from walking and sometimes my legs feel like lead?
Thanks!

Live in His presence!
Linda
"In the midst of His unfathomable glory, power, and majesty, it is His pleaure to spend time with you.
John Paul Jackson"
God can work all things to the good of those who love Him (Romans 8:28).



Trust is vital to intimacy with Jesus.



"We need to learn how to be transformed and conformed to the nature of God.
Life is not about coming to Christ, it's about becoming Christ-like."
Graham Cooke


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ELIZABETHANNEW's Photo ELIZABETHANNEW Posts: 456
6/1/08 11:14 A

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I hope I didn't "miss speak"; the race was not a runner's world sponsored event. The magazine did have the race on it's site and provided bibs,etc.

This race was a loop. I guess I was just a tab bit surprised is all. Thanks a ton for the info. I did buy a camelpack as per one runner's recommendation but did not use it...DUH!!! Maybe next time I will huh?!

Thanks again. Happy day!

ELIZABETH

"One can never consent to creep when one feels an impulse to soar."
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SP_COACH_NANCY SparkPoints: (158,833)
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6/1/08 9:09 A

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Elizabeth, most 5K runs only have one water/aid station on the course since most runners/walkers don't have the need to rehydrate if they are out on the course under an hour's time. If it is an out and back run (meaning you run to a certain point and then back to where you started) you will hit the water station twice but if the race is a loop (like running a giant circle) then you may want to bring a small bottle with you, especially if it is hot.

You say this was a runner's world sponsored event...runner's world will sometimes supply bibs and other race material but I don't believe they sanction any specific races, although I could be wrong. Usually you can go to the organizations website of the race you ran and they generally will have a link to the results.

Hope you had a wonderful experience and...

HAPPY RUNNING!
Nancy



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6/1/08 7:40 A

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I've only been a cheerleader for lots of races(daughter's)! Run my first one Wednesday. The races she has competed in had one water station at the turn around point,these were also 5K. A local company supplies chips for timing and you can get on their website after the race and look up your time along with other information(age category, places etc.)Did you have the chips?? I'm sure the veteran runners will have some answers to your questions!!

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ELIZABETHANNEW's Photo ELIZABETHANNEW Posts: 456
6/1/08 7:09 A

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Super!Just what I need, you must have known I would have a ton after yesterday's 5k...

There was only one water station on the route, is that typical? My husband and I thought this was "stingy" and thought there should be at least one per mile. What's the scoop?

After the race I did not stick around to see where I "placed". The run was a "runner's world" event and I'm wondering if their website has the times/results posted...how do I find that?

THANKS.

ELIZABETH

"One can never consent to creep when one feels an impulse to soar."
-Helen Keller


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RACING4ME's Photo RACING4ME Posts: 7,175
6/1/08 2:08 A

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Hey everyone,
This thread is for any of us to ask questions to the group.

Cheers,
Trish

If all you get is all you give, then you should only give all you''ve got.
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