Ponch

I like to move

[Katherine Boyle @KTmBoyle]

Never. Give. Up.

[Ponch @pdotchantha]

@Brady_H How’d your arches hold up? Only tried them on in store but they were so narrow under the arch that it was painful

[Ponch @pdotchantha]

@HankFrank 4in might be best running short length

[Ponch @pdotchantha]

@davidmellyruns ASICS metaruns for $50 or lulu pace breakers. All you need

[Ponch @pdotchantha]

@HankFrank Awesome - I’ll be watching near the bike/run transition. You in Jax too? Have some recs if you’re looking to get mileage in

[Ponch @pdotchantha]

@DavidDack 1:28:59 with negative splits!

There’s a biiiiig difference between 1:20 and 1:15.

And if you’re sub70 you’re basically an alien

[Ponch @pdotchantha]

New 5k PR today | 18:30 | 5:57/mi

Ran 18:58 here one year ago

Started hot with 5:40 and tried to hang on (~6:00)

Chasing sub18 by EOY

[Ponch @pdotchantha]

@jessewardclark Nothin better than a negative split race

[Ponch @pdotchantha]

@scottroots Race starts mile 18

[Ponch @pdotchantha]

@HankFrank This is my favorite content

[Ponch @pdotchantha]

@pnwprincess23 3, 5, and 8 mile runs are s-tier

[Ponch @pdotchantha]

@W98AB Would say my Strava zones are fairly accurate & match my effort levels

I’ve recorded ~200+ only a handful of times mid-race

[Ponch @pdotchantha]

@Pro_sthesis @TheDrMAWZ HRV dropping despite rest/recovery gives me a heads up that I’m coming down with a bug - before I feel it - so that’s been one helpful use case

But yes- don’t need HRV to tell me a few drinks the night before will have an adverse effect on my heart

[Ponch @pdotchantha]

@Pro_sthesis @TheDrMAWZ Woah! Have never heard of sub30. Do you know your HRV? I’m in the ~90 range

40+ RHR when I’m fatigued, too. And HRV tanks

[Ponch @pdotchantha]

@TheDrMAWZ What are determinants of max HR? Do elites equally have a higher max?

Very rare but I’ve hit 200+ a few times over 2 years, in races.

[Ponch @pdotchantha]

Sunday MLR at the beach. RIP toes

[Ponch @pdotchantha]

#Zone2 work for Derby Day

Zone 2 runs this week ranged from 9:15 down to 7:30

MLR tomorrow

#running

[Ponch @pdotchantha]

Any tips for calibrating Garmin with treadmill data?

Any slower or faster than ~7:30/mi is drastically over or underestimated

-9:00/mi cooldown as 7:30/mi
- 5:40/mi pickup as 6:16/mi

#running

[Ponch @pdotchantha]

@JohnGoldman Goes for training, too. Go for a run in Central Park and you’re alongside elites, 1st timers, and everybody in between. It’s great