tag:blogger.com,1999:blog-30415222.comments2023-10-29T11:15:46.426-04:00R-Cane Training BlogArcanehttp://www.blogger.com/profile/11291146140722678535noreply@blogger.comBlogger1556125tag:blogger.com,1999:blog-30415222.post-63771098231019429852018-08-02T07:49:29.311-04:002018-08-02T07:49:29.311-04:00My best index is time in minutes x average heart r...My best index is time in minutes x average heart rate / km equals heart beat per km. It's the best indicator of fitness. One needs to balance effort and speed. Sometimes running flat out only makes on tired and the 15 second faster time is just not worth it.Anonymoushttps://www.blogger.com/profile/11476444151203264448noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-50201183573555866662017-04-11T22:13:53.498-04:002017-04-11T22:13:53.498-04:00The minor trail turns cause gps to draw straight l...The minor trail turns cause gps to draw straight line and erases distance x4 for each turn. I have done the course multiple times, and it is accurate if you cover the intended distance set by the course director. Being a small course in earlier years my intuition is new folks to the area and to the course could have easily missed a portion by turning early or at the wrong spot. I am hyper familiar w area and maps and have never missed an inch of that course - it is correct. I speculated in 2013 possibly there were a group that turned early as I saw lots of people who were surprised by their PB or BQ. I think it is an excellent course and true distance. Tends to be a tad warm and that impacts on me. I recommend the course as the advantage is knowing where you are during the second loop. This helps w pace management. Trust me, all rise tiny little turns and curves on the trail don't get picked up by gps!Anonymoushttps://www.blogger.com/profile/17846451997103941730noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-57581798111514114642017-04-04T20:49:37.664-04:002017-04-04T20:49:37.664-04:00Thanks!Thanks!Arcanehttps://www.blogger.com/profile/11291146140722678535noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-71490417471665991602017-04-01T23:24:03.359-04:002017-04-01T23:24:03.359-04:00Nice racing!Nice racing!mghttps://www.blogger.com/profile/16260295464656926691noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-34307262625305754302016-10-18T12:27:56.746-04:002016-10-18T12:27:56.746-04:00Hi great blog really enjoying it.What a higher run...Hi great blog really enjoying it.What a higher running index score at a low intensity is telling ou how more efficient you are at a slower speed and i can imagine also at a high intensit L4 which i have'nt ran at in years.This follows the 80/20 running theor in that the closer you get to the 'black hole' the lower the index score.An observation I passed on to Stephen Seiler in an emai but he just poo pood it saying he's very skeptical.'m thinking mabe its better to train at higher index scores for base training,just a thought Leo Sho-Silvahttps://www.blogger.com/profile/04710344309186092829noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-37632010394042185382016-09-12T10:24:42.538-04:002016-09-12T10:24:42.538-04:00I think the cadence thing happens with optical HR,...I think the cadence thing happens with optical HR, this is a chest strap based one. So this HR actually happens to me. I had it looked at again a few months ago and got a Holter monitor and was able to get it to spike. Diagnosis was SVT. Arcanehttps://www.blogger.com/profile/11291146140722678535noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-70581649522593331602016-09-06T06:06:32.776-04:002016-09-06T06:06:32.776-04:00Could that be your cadence and not your HR? I'...Could that be your cadence and not your HR? I've had similar weird HR readings where cadence would make more sense...<br />Quinto Solhttps://www.blogger.com/profile/04283639247091742074noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-1415756308307803392016-05-09T20:55:55.533-04:002016-05-09T20:55:55.533-04:00Tough race. You handled it as best as you could. H...Tough race. You handled it as best as you could. Hoping that those 45 secs will get you into Baston... Quinto Solhttps://www.blogger.com/profile/04283639247091742074noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-45767383279013457592016-05-09T08:56:55.147-04:002016-05-09T08:56:55.147-04:00It so wasn't a good day out there. The winds ...It so wasn't a good day out there. The winds were crazy that's for sure. Congrats on the BQ....you held on and that's hard to do in the wind. Having to pee doesn't make it easier that's for sure. I hope it's enough for you, the BQ. Fingers crossed.Robinhttps://www.blogger.com/profile/11946013805052703096noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-18135652612215138732016-05-02T13:32:26.644-04:002016-05-02T13:32:26.644-04:00Nicely done... I would have pushed the pace... Nev...Nicely done... I would have pushed the pace... Never learned to "race" a slower pace :-)Quinto Solhttps://www.blogger.com/profile/04283639247091742074noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-51531278172827275832016-04-27T19:47:28.265-04:002016-04-27T19:47:28.265-04:00Thanks, good luck to you too! Looks like it's ...Thanks, good luck to you too! Looks like it's going to be windy. From the east.Arcanehttps://www.blogger.com/profile/11291146140722678535noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-30940606698446767142016-04-25T08:18:51.276-04:002016-04-25T08:18:51.276-04:00Now that's what I call race prep :) Good luck...Now that's what I call race prep :) Good luck on Sunday. I'll be at Mississauga myself. Weather forecast lookin' good so far.Robinhttps://www.blogger.com/profile/11946013805052703096noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-18807694478111802742016-04-06T08:11:01.663-04:002016-04-06T08:11:01.663-04:00Sounds like you had a tough go out there, but way ...Sounds like you had a tough go out there, but way to pull out the sub 2:30. Impressive considering. Food poisoning can really knock it out of you so I'm amazed you got through that. The heart rate thing is something I don't quite understand but must be concerning. Silver medal next year (maybe for me too lol).<br />Congrats on another ATB.Robinhttps://www.blogger.com/profile/11946013805052703096noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-13034178424831232642016-03-31T22:21:47.312-04:002016-03-31T22:21:47.312-04:00Good to see an update from you, and glad that trai...Good to see an update from you, and glad that training has been going well!mghttps://www.blogger.com/profile/16260295464656926691noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-45938564471900835902016-01-20T08:30:20.925-05:002016-01-20T08:30:20.925-05:00You had a great 2015 even if you didn't get in...You had a great 2015 even if you didn't get into Boston that's for sure. You are right, the whole Rossi thing is fascinating to say the least. All the best for 2016. I'll be lining up in Mississauga on the 1st myself. Happy training.Robinhttps://www.blogger.com/profile/11946013805052703096noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-81506590239804735892015-11-22T16:39:24.623-05:002015-11-22T16:39:24.623-05:00Congratulations on the new PR! You ran a great rac...Congratulations on the new PR! You ran a great race.mghttps://www.blogger.com/profile/16260295464656926691noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-35118379961819707602015-11-20T08:41:30.450-05:002015-11-20T08:41:30.450-05:00Holy cow, well done! Congrats on a great 5K. It...Holy cow, well done! Congrats on a great 5K. It's hard to get the pacing right on that distance for sure...nicely done!Robinhttps://www.blogger.com/profile/11946013805052703096noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-79212925548615220222015-11-02T07:57:04.217-05:002015-11-02T07:57:04.217-05:00Another fantastic pacing gig Fran!! Nice work out ...Another fantastic pacing gig Fran!! Nice work out there. Wonder if you'll do it again next year or run a full :)<br /><br />Robinhttps://www.blogger.com/profile/11946013805052703096noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-14062481502296542482015-10-05T08:11:06.373-04:002015-10-05T08:11:06.373-04:00Bummer on the Boston entry. It seems to go up and ...Bummer on the Boston entry. It seems to go up and down every year now, I truly didn't expect this year to be 2:28. I'm sure you will find an adventure of some kind, maybe it's time for an ultra :)Robinhttps://www.blogger.com/profile/11946013805052703096noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-30018126876336011942015-09-21T08:42:24.793-04:002015-09-21T08:42:24.793-04:00Congrats on another marathon!! Sorry you didn'...Congrats on another marathon!! Sorry you didn't make your goal but that's a fantastic result in the wind. Wind the one thing we can't really do much about...darn wind. Fingers crossed for your Boston registration this year.Robinhttps://www.blogger.com/profile/11946013805052703096noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-5359169436178943352015-09-12T10:17:31.176-04:002015-09-12T10:17:31.176-04:00Thanks!Thanks!Arcanehttps://www.blogger.com/profile/11291146140722678535noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-89198991587833365962015-09-11T10:53:47.829-04:002015-09-11T10:53:47.829-04:00Good luck! As long as it isn't pouring bucket...Good luck! As long as it isn't pouring buckets and cold, rain isn't too terrible. It can keep the temperature down and it's nice to have the sun kept away.mghttps://www.blogger.com/profile/16260295464656926691noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-32420337585962280982015-09-11T09:01:30.715-04:002015-09-11T09:01:30.715-04:00Thanks! No promises! 105s should be enough, I thin...Thanks! No promises! 105s should be enough, I think. Thanks for following along.Arcanehttps://www.blogger.com/profile/11291146140722678535noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-23007587176617550132015-09-10T23:02:00.092-04:002015-09-10T23:02:00.092-04:00Long time reader, first time commenter. Good luck ...Long time reader, first time commenter. Good luck if you go for Erie this weekend! I got a 105s gap for my hopefully first BQ, keep it at 3:13:16 or slower please.Stenhttps://www.blogger.com/profile/06989633664090689035noreply@blogger.comtag:blogger.com,1999:blog-30415222.post-82864559844518850342015-08-10T09:18:33.491-04:002015-08-10T09:18:33.491-04:00Good luck with the decision. Not an easy one as so...Good luck with the decision. Not an easy one as so many things come into play I'm sure. Robinhttps://www.blogger.com/profile/11946013805052703096noreply@blogger.com