4931 total / 499 in 2014

PR's and (Goals) 5K: 25:45 5/1/10 (22:00) 5Mi: 41:54 7/4/11 (39:00) 10K: 59:08 5/22/11 (50:00) 1/2 M: 2:33:30 5/29/11 (1:45) Full M: 4:47 9/18/11 (4:00)

Ron Heerkensjr ran: Set out to the last F...

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  • 7 miles
  • 01:02 time
  • 09:20 pace
  • 767 calories
  • 501 ft climb
  • 181 max hr
  • 167 avg hr
    • Currently 4/5 Effort.
    effort 4/5
blah Long run fail 6.61 mi 01:02 09:20 pace

Set out to the last Freezeroo to not race but instead run the course twice (once in the race) and make it my long run. After fighting my way to finish the first loop I decided it was best to not go back out there for the 2nd loop. Too much of the elements were getting me frustrated and making for a bad run. Decided I wasn't going to break something or hurt myself, moving the LR to tomorrow. I was running this in my
easy pace, but the weather was too much to fight and even though I kept pace, I pushed my TE (training effect) up to 4.7/5 which is the equivalent of a speedworkout. 5/10

  • Joanna
    Joanna Nice Job
    Nice Job:

    Good idea to stop and run again tomorrow instead. It was so annoying out and I hated the snow in the last few miles. Hopefully tomorrow is a nicer day!

    about 2 years ago

  • Jenn

    Smart decision Ron! I hope you have a great long run tomorrow!

    about 2 years ago Like1 person

  • Carol B.

    Smart thinking! Tough conditions today - hopefully tomorrow will be a much better day! Great job today, Ron!

    about 2 years ago Like1 person

  • Chris B.
    Chris B.

    Great 6 miler.......Ron solid workout today!!

    about 2 years ago Like1 person

  • Lynn G.
    Lynn G.

    Based on the results, I can only imagine how crappy the conditions were out there. Most people seemed several minutes slower! I wasn't in the mood to race and I'm glad I didn't. Don't get down on yourself though...the weather sucked.

    about 2 years ago Like1 person

  • Lynn G.
    Lynn G.

    Training effect? Explain?

    about 2 years ago Like

  • Ron H.
    Ron H.

    The Garmin FR610 has a tech built in by a company called FirstBeat ( that over time anylizes your HR data and your workouts and gives you a rating of that workout from 0.0-5.0. Typically a hard race or speed worm will push me at or near 5.0 (where you start losing benignity and begin overreaching in your training) Most easy runs fall between 2-3. Go to their website, they have some pretty cool stuff behind it. It's good for looking at fatigue/recovery as well.

    about 2 years ago Like

  • Dj

    Nice Job!

    about 2 years ago Like1 person

  • Benjamin D.
    Benjamin D.

    The training effect thing is pretty cool. Good job getting such a high level in it. And good job with the run this morning. It's good to see that common sense can defeat arrogance... it's hard for so many athletes. I'm not fooling anyone, I'm not an athlete (yet).

    about 2 years ago Like1 person

  • Becca J.
    Becca J.

    Smart change of plans, Ron. And that is still some serious mileage.... this morning was just really gross out!

    about 2 years ago Like1 person