pbm107
Footballguy
Good job @Juxtatarot, I like seeing that you beat your 2015 time (that year turned out really good for you) without the benefit of much speed work. It’s also a good sign that your last mile was your fastest.
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Ran a 10k - Official Thread (14 Viewers)
- Thread starter Ned
- Start date
tri-man 47
Footballguy
Juxtatarot
Footballguy
33:31. Not her best but she’s run a little less this winter. Still good for 2/8 in the 70+ age group. She got beat out by 40 seconds by a 72 year-old ringer from Berlin.
gruecd
Footballguy
gianmarco
Footballguy
Fun run today. Another gorgeous day weather-wise with temps in upper 40's, sun, slight wind. After pushing hard a couple days ago on a short run, I just wanted to get out and take it easy and enjoy being outside. Also went a new route the other day and wanted to do something similar and slightly different as I find I enjoy running along routes I haven't run before. This is the same up and over but just going further and coming back down another road. As I found out, more elevation that way, which is fine as I think running more hills helps me out overall.
Few things:
1) I've mentioned this before, but now this is definitely a real thing. When I start my runs on the slower side and keep the effort down, something happens at ~3-4 miles. It feels very different. Things just get so much easier. I know some of you have said that happens for you. What exactly is that? Part of me feels like my stride opens up and thus I'm covering more ground at the same effort. But I also feel different in my breathing and how my body feels like it's working. I'm trying to figure it out because if it has to do with my stride, then I wonder what I can do to replicate it earlier on, if possible. Either way, I certainly plan on doing a longer warm up for my next race to see if I can get that earlier on.
2) As much as I hate hills, I REALLY like running downhill. I've seen you guys mention that it can be hard on the quads and it takes practice but I don't think I've ever had any issue running downhill. During my 5th mile today, it was both downhill as well as a combo of #1 above and a new route and I ended up running it at 7:45ish and it felt like almost no effort at all. It was by far my easiest mile of the day and even with a slight uphill halfway through, it was crazy how good it felt while almost running at my fastest ever mile pace. As I was running this part, I just thought to myself "this is perfect". I wish I could capture that feeling and make other parts feel like that. But, the downhill really makes it so, so nice.
3) So much for today being slow. That said, while the time doesn't reflect it, it still felt like a minimal effort run. It was just one of those days where things felt good and I went with it. I've had enough slow runs lately that I'm not going to worry about it too much. My short run a couple days ago was tough. The hills on that 3 mile route are crazy but I know it's a good workout and I tried to run it faster than I usually do. I then finished the last half mile at a race effort and actually held a solid 6:45ish pace for ~half mile. I was pretty surprised to see those numbers when I looked at it later. Finished feeling I had just a little bit left but not much and even that short run was a taxing effort.
Anyway, just a couple random thoughts/questions that I like to pop in here with. Side note, my wife is feeling much better. Definitely not a tear and I'm thinking she had a sudden muscle spasm and the sound must have been some joint popping as a result. She's been stretching all week and was able to run intervals yesterday without any pain. I'm glad because I felt bad and took off a couple days from running as sort of a "sympathy" thing. I didn't want to get out there and keep training for our race in a couple weeks while she couldn't.
Leaving for Hawaii in 3 days and look forward to running there. Hoping to get out there every day but will see how things go. Congrats on the awesome race @Juxtatarot. And love seeing @ChiefD getting out there for the long one today.
Few things:
1) I've mentioned this before, but now this is definitely a real thing. When I start my runs on the slower side and keep the effort down, something happens at ~3-4 miles. It feels very different. Things just get so much easier. I know some of you have said that happens for you. What exactly is that? Part of me feels like my stride opens up and thus I'm covering more ground at the same effort. But I also feel different in my breathing and how my body feels like it's working. I'm trying to figure it out because if it has to do with my stride, then I wonder what I can do to replicate it earlier on, if possible. Either way, I certainly plan on doing a longer warm up for my next race to see if I can get that earlier on.
2) As much as I hate hills, I REALLY like running downhill. I've seen you guys mention that it can be hard on the quads and it takes practice but I don't think I've ever had any issue running downhill. During my 5th mile today, it was both downhill as well as a combo of #1 above and a new route and I ended up running it at 7:45ish and it felt like almost no effort at all. It was by far my easiest mile of the day and even with a slight uphill halfway through, it was crazy how good it felt while almost running at my fastest ever mile pace. As I was running this part, I just thought to myself "this is perfect". I wish I could capture that feeling and make other parts feel like that. But, the downhill really makes it so, so nice.
3) So much for today being slow. That said, while the time doesn't reflect it, it still felt like a minimal effort run. It was just one of those days where things felt good and I went with it. I've had enough slow runs lately that I'm not going to worry about it too much. My short run a couple days ago was tough. The hills on that 3 mile route are crazy but I know it's a good workout and I tried to run it faster than I usually do. I then finished the last half mile at a race effort and actually held a solid 6:45ish pace for ~half mile. I was pretty surprised to see those numbers when I looked at it later. Finished feeling I had just a little bit left but not much and even that short run was a taxing effort.
Anyway, just a couple random thoughts/questions that I like to pop in here with. Side note, my wife is feeling much better. Definitely not a tear and I'm thinking she had a sudden muscle spasm and the sound must have been some joint popping as a result. She's been stretching all week and was able to run intervals yesterday without any pain. I'm glad because I felt bad and took off a couple days from running as sort of a "sympathy" thing. I didn't want to get out there and keep training for our race in a couple weeks while she couldn't.
Leaving for Hawaii in 3 days and look forward to running there. Hoping to get out there every day but will see how things go. Congrats on the awesome race @Juxtatarot. And love seeing @ChiefD getting out there for the long one today.
SteelCurtain
Footballguy
In reference to things getting easier at Mile 3-4, i think that’s completely normal. I think your body is now fully warmed up so your stride opens up and things are firing at all cylinders.
For a 5k, most runners will warmup several miles to get muscles and joints warmed up so when the gun goes off, you are ready to sprint.
For marathons, I’d say most people do not warm up as people want to conserve energy. They use the first few miles as their warmup even if it’s a little slower paces.
Great job on your run!
Oh. One last thing. I like downhills too!
tri-man 47
Footballguy
Neat to read of the great run!
Regarding Hawaii, be careful if you choose to run barefoot on the sand. I learned the hard way a few years ago in Gulfport, MS, that sand can be rather unforgiving. #blistersoneverytoe
gianmarco
Footballguy
1st time.
Unfortunately, looks like the weather is going to be awful. Highs of mid 70s and lows in the 60s every day of the week. How boring!
ChiefD
Footballguy
gianmarco
Footballguy
gruecd
Footballguy
ChiefD
Footballguy
If you haven't been, somehow someway you need to go to Pearl Harbor. And especially if this is a one and only trip to Hawaii, you HAVE to go there.
gianmarco
Footballguy
MAC_32
Footballguy
Osaurus
Footballguy
Hawaii was awesome. Sucked that I had a cold the whole time, but prolly the most beautiful place I have ever been.
gianmarco
Footballguy
Congrats!
Looked like HR was good so assuming legs got tired?
Enjoy the rest of the day with some vice of choice
JAA
Footballguy
SaltMAC_32 said:
i find alcohol makes me pee a lot and then there goes all my electrolytes. I like taking some salt (pink himilayian
) and some pure maple syrup (sucrose) in 12 oz of water. 2 of those some hours before the run is the best I’ve figured out. It certainly doesn’t help all that much, I hate suffering after drinking. One of the best things about working out is that it’s reduced my desire to drink frequently.
JAA
Footballguy
IMHO I love a good 10 min warmup. Just makes everything so much more comfortable.gianmarco said:
In races, I find it takes a good 2 miles for me to start sinking in. I’ve read that some people are like high Reving engines and others are like slow moving Diesel engines. I find I’m more of a Diesel engine. I need a little time to get going, then I feel comfortable.
I also find that a lot of this training, the loading we do, is all about adaptation. Your comments about things being easier sounds to me like your body is adapting to the higher stress. This isn’t about something like a vo2max adaptation, but more of increasing the floor of your body and the slow twitch muscles learning to convert more glycogen.
One other aspect, that I’m working on in particular, is learning to consume more calories. The more fuel your body can take on, the more you can convert, the longer you can work
Osaurus
Footballguy
Legs were beat around mile 9. Had some sock/shoe issues again. I might be losing another nail.Congrats!
Looked like HR was good so assuming legs got tired?
Enjoy the rest of the day with some vice of choice
-OZ-
Footballguy
You have nails?Legs were beat around mile 9. Had some sock/shoe issues again. I might be losing another nail.
MAC_32
Footballguy
I chose, wisely.Salt
i find alcohol makes me pee a lot and then there goes all my electrolytes. I like taking some salt (pink himilayian
It certainly doesn’t help all that much, I hate suffering after drinking. One of the best things about working out is that it’s reduced my desire to drink frequently.
The three corned beef sandwiches were probably excessive, but mixed with potato salad and nibbling on pretzels and crackers all night must have helped.
My wife and I definitely didnt plot out who was long running when this weekend too well. We both thought I would be the one to get sauced Friday and she Saturday. It was the opposite. Whoops!
-OZ-
Footballguy
Mmmm corned beef.
we had corned beef, cabbage and potatoes last night. That was fine, the multiple whisky and Waters probably wasn't.
JAA
Footballguy
Not sure about others on here, but running makes my system /move/. I’m not sure how it would have reacted to that type of meal before a long run the next day. I frequently can’t go more than 7 miles without dumping on training runs. That said, weird enough, I’m typically fine on race day.
MAC_32
Footballguy
@SteelCurtain read my mind. Thanks for checking in on @Hang 10. I was going to circle over there and ask him whats up but was happy to see you already covered that earlier today.
Hope he's back soon...
Hope he's back soon...
MAC_32
Footballguy
pbm107
Footballguy
Juxtatarot
Footballguy
pbm107
Footballguy
El Floppo
Footballguy
The tri-almost/team mate wasnt there today, and I realized she was probably holding our conversational pace back a bit. Same 6.5m, but easy conversation at 9:30s. Which is making me think maybe I do a marathon in the fall- possibly Hartford which is day trip-able, or Philly. Or not. Or furley's mom.
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gruecd
Footballguy
Thanks, boss.
Run definitely went well. Coach wanted me starting in the low 8s and then progressing down into the low 7s by the end.
Miles 1-5: 7:58, 8:06, 7:48, 7:54, 7:53 (average 7:56)
Miles 2-10: 7:43, 7:34, 7:38, 7:39, 7:36 (7:38)
Miles 11-15: 7:21, 7:18, 7:19, 7:13, 7:07 (7:16)
Miles 16-20: 6:52, 6:55, 6:48, 7:00, 6:52 (6:53)
Overall average for the 20 was 7:26 (only 11 seconds slower than GMP), and my AHR was only 146. Hit a little rough patch around mile 11-12, and of course the last few miles were tough, but overall I felt pretty good. The fact that I could average GMP-10 for the last half of my 20-miler at the end of a 63-mile week definitely has me feeling good about my chances of going sub-3:10 at Carmel later this month.
Super easy schedule for week #1 of the taper. Only 34 miles on 5 runs as Coach stresses recovery from today's hard effort.
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ChiefD
Footballguy
ChiefD
Footballguy
gianmarco said:Few things:
1) I've mentioned this before, but now this is definitely a real thing. When I start my runs on the slower side and keep the effort down, something happens at ~3-4 miles. It feels very different. Things just get so much easier. I know some of you have said that happens for you. This happens to me quite frequently. Usually when I'm not really enthusiastic about getting out there. After a couple of miles in I start to warm up. I guess I'm like one of those old tube TV's that needs to get going for awhile.
And love seeing @ChiefD getting out there for the long one today. Thanks for noticing. On the days where I feel good, I need to take advantage and gain as much volume as possible. This past week was one of those weeks where everything cooperated. So hopefully it continues. Going to try and do a HM pace run this Saturday if all systems are a go. The race is a month out, so a good time for that I think.
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ChiefD
Footballguy
I'm feeling pretty good. Actually rested. Gonna go out and put in a 5k before tomorrow. I think one of the things that has been missing from my races lately is that I wasn't having fun. Last week was fun. Hoping tomorrow is the same way. No pressure on me for my first Half. Looking forward to my first PR at that distance. My time will most likely look like many of your full marathon times.
Congrats on surviving your half. It's a great accomplishment to be sure.
I have to ask on the first post I quoted: did you run a 5K on Saturday and then a half on Sunday? If so, I hope one of the things you learned is: Don't Do That!
Osaurus
Footballguy
Nope. Just the Half. Just went out for a short run Saturday morning. I have a 10/5 next Saturday though. I get strawberries when I finishCongrats on surviving your half. It's a great accomplishment to be sure.
I have to ask on the first post I quoted: did you run a 5K on Saturday and then a half on Sunday? If so, I hope one of the things you learned is: Don't Do That!
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JAA
Footballguy
Here are my targeted races for 2018. This year will be my first Half-Iron which I am definitely looking forward to. A few optional ones in there depending where I am with training and weather.
- 4/29/2018 - Earth Rock Run :: Half-Marathon (Amesbury, MA)
- 6/24/2018 - Bare Hill :: Sprint Tri (Harvard, MA)
- 7/8/2018 - Boilermaker :: 15k road race (Utica, NY)
- ~7/11/2018 - Oneida Lake :: 5 Mile Swim (Cleveland, NY)
- 8/26/2018 - Ironman Maine 70.3
- 9/8/2018 (Optional) - Hyannis II :: (Hyannis, MA)
- 9/15/2018 (Optional) - Pilgrimman :: Sprint Tri (Plymouth, MA)
MAC_32
Footballguy
"Speed?" Week
Going into this week the weather had me creating all sorts of different contingency plans. Ultimately, I left a few miles out there, but overall I'm happy with my week.
M - 5 recovery @ 8:25
Tu - Higdon Tempo/Bell Curve, 7:31/7:16/7:03/6:47/6:33/6:21/7:05/7:52 (net 7:03) + 20 mins strength training
W - 5 recovery @ 8:24, more encouraging - I didn't feel at all fatigued from yesterday's workout
Th - schedule said MLR with intermittent pick ups, but the hourly forecast had me tugging at my collar. Mother nature opened the flood gates about 3 and as a result delayed my wife's arrival. By the time she got home I was left with just over an hour to squeeze in a run and outside looked like a snow globe. Oh well - play the hand you're dealt. So I trudged through a white out for 6 miles at a similar pace as the prior two recovery's...but with a whole lot more effort!
F - (looks outside) yep, that's almost a foot of snow on the ground...and it's still coming down. I chalked up the hour of shoveling as my strength training for the day and brought my entire closet to work saying I'll figure out my workout once I get there. The snow didn't stop and I decided I needed to do a speed workout, so - dreadmill it is! To keep things interesting I turned on a random rock playlist and decided I would do intervals based on the music. L1 - 10 min pace, L2 - 9 min pace, L3 - 8 min pace, L4 - 7 min pace, L5 - 6:30 pace, and L6 - as far into the 5's as I felt I could go. Not being able to anticipate the next song and what I'd need to do kept things fresh throughout and caused the time to fly by. I only really needed to do one extended recovery too. This just in - Pyschosocial is a difficult song for this workout! Titled them 7 miles of helter skelter intervals and called it a day.
Sa - yep, that's more than a foot of snow on the ground - try to stick to shoveled sidewalks. I was mostly successful, but one street that's usually cleared wasn't. By the time I got back to cleared sidewalks I felt I had expended too much energy for a recovery, so I cut it short at 5 (8:54).
Su - 17 @ 7:19, and to be totally honest - I didn't feel great for most of this run. Part of it was alcohol and another part of it was (bad) food, but it was mainly my body not being too thrilled about the vigorous week. But I trudged on and a funny thing happened around mile 13 once I stopped the incline portion of the workout - I felt strong. To that point I maintained an uncomfortably comfortable effort and was rewarded with end of run energy. But knowing my plan for the week I held back and didn't let loose to finish. There are bigger fish to fry ahead. That said, I was not expecting to see 16.3 when I looked down at the 2 hour mark of the run. In my mind I was hoping for 15.x, so it was a major confidence booster to see I maintained that pace despite being nowhere near 100%!
Total for the week - 53 miles @ 7:44 pace.
Big week ahead...
Going into this week the weather had me creating all sorts of different contingency plans. Ultimately, I left a few miles out there, but overall I'm happy with my week.
M - 5 recovery @ 8:25
Tu - Higdon Tempo/Bell Curve, 7:31/7:16/7:03/6:47/6:33/6:21/7:05/7:52 (net 7:03) + 20 mins strength training
W - 5 recovery @ 8:24, more encouraging - I didn't feel at all fatigued from yesterday's workout
Th - schedule said MLR with intermittent pick ups, but the hourly forecast had me tugging at my collar. Mother nature opened the flood gates about 3 and as a result delayed my wife's arrival. By the time she got home I was left with just over an hour to squeeze in a run and outside looked like a snow globe. Oh well - play the hand you're dealt. So I trudged through a white out for 6 miles at a similar pace as the prior two recovery's...but with a whole lot more effort!
F - (looks outside) yep, that's almost a foot of snow on the ground...and it's still coming down. I chalked up the hour of shoveling as my strength training for the day and brought my entire closet to work saying I'll figure out my workout once I get there. The snow didn't stop and I decided I needed to do a speed workout, so - dreadmill it is! To keep things interesting I turned on a random rock playlist and decided I would do intervals based on the music. L1 - 10 min pace, L2 - 9 min pace, L3 - 8 min pace, L4 - 7 min pace, L5 - 6:30 pace, and L6 - as far into the 5's as I felt I could go. Not being able to anticipate the next song and what I'd need to do kept things fresh throughout and caused the time to fly by. I only really needed to do one extended recovery too. This just in - Pyschosocial is a difficult song for this workout! Titled them 7 miles of helter skelter intervals and called it a day.
Sa - yep, that's more than a foot of snow on the ground - try to stick to shoveled sidewalks. I was mostly successful, but one street that's usually cleared wasn't. By the time I got back to cleared sidewalks I felt I had expended too much energy for a recovery, so I cut it short at 5 (8:54).
Su - 17 @ 7:19, and to be totally honest - I didn't feel great for most of this run. Part of it was alcohol and another part of it was (bad) food, but it was mainly my body not being too thrilled about the vigorous week. But I trudged on and a funny thing happened around mile 13 once I stopped the incline portion of the workout - I felt strong. To that point I maintained an uncomfortably comfortable effort and was rewarded with end of run energy. But knowing my plan for the week I held back and didn't let loose to finish. There are bigger fish to fry ahead. That said, I was not expecting to see 16.3 when I looked down at the 2 hour mark of the run. In my mind I was hoping for 15.x, so it was a major confidence booster to see I maintained that pace despite being nowhere near 100%!
Total for the week - 53 miles @ 7:44 pace.
Big week ahead...
gruecd
Footballguy
gruecd
Footballguy
gruecd
Footballguy
Did I miss the race report?Nope. Just the Half. Just went out for a short run Saturday morning. I have a 10/5 next Saturday though. I get strawberries when I finish
Osaurus
Footballguy
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