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Ran a 10k in June (1 Viewer)
- Thread starter GStrot
- Start date
phatdawg
Footballguy
Keep up the hard work. I was exactly where you are at last year. I'm not saying I'm way further along now, but a year makes a heck of a difference. I just ran 7 miles Sunday and felt great doing it.
One piece of advice I would give is to be patient and follow the program. Don't skip ahead or take on too much mileage too soon. I injured myself early on because I pushed it.
Again, great job!
phatdawg
Footballguy
Feeling fairly good about my training thus far (running my HM in early May):
Jan 26 - Feb 1: Tue - 3, Wed - 3, Fri - 3, Sun - 5 (Total miles = 14)
Feb 2 - 8: Tue - 3, Wed - 4, Fri - 3, Sun - 6 (Total miles = 16)
Feb 9 - 15: Tue - 3, Wed - 3, Fri - 3, Sun - 7 (Total miles = 16)
Almost all of my paces have been at 10 min. miles. I am going to continue to gradually increase mileage and mix in some other types of runs (tempo, etc.) for variety.
Jan 26 - Feb 1: Tue - 3, Wed - 3, Fri - 3, Sun - 5 (Total miles = 14)
Feb 2 - 8: Tue - 3, Wed - 4, Fri - 3, Sun - 6 (Total miles = 16)
Feb 9 - 15: Tue - 3, Wed - 3, Fri - 3, Sun - 7 (Total miles = 16)
Almost all of my paces have been at 10 min. miles. I am going to continue to gradually increase mileage and mix in some other types of runs (tempo, etc.) for variety.
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sho nuff
Footballguy
Keep it up...and know that the guys in this thread are awesome. Nobody cares about what pace others run...all about helping everyone out.
Its slow going to start...I was there...and I understand it can get discouraging.
Was there when I started...and get frustrated now after 2 years of injuries and how slow it is getting back to where I was.
Keep plugging away...don't get impatient and push too much leading to injury and just run to enjoy it. Set the goals and don't worry that it takes a little while to get there.
Good luck
beer 30
Footballguy
I think the plan at Casa Del Beer is to hunker down and eat French Toast until we puke from all the milk & bread we are going to stock up on. God forbid you need a sammich on Wednesday!So, to shake it up a little bit, I plan on lacing up the skates and skating my next workout after the vicious ice storm hits tonight. With me?
ChiefD
Footballguy
Just went back and looked at my February data from last year - the first time I tried to run by heart rate. I am basically exactly where I was at that time in terms of heart rate, and maybe a few seconds better actually.
This was the build up to the same race I'm training for now, so a very similar training pattern. A couple of conclusions:
1. It looks like the watch is accurately detecting the data, since I wore a chest strap back then, and the HR and pace times are similar.
2. I am getting frustrated for nothing.
Looks like I am on a similar track to where I was back then, but probably even a little ahead at this point vs. last year. So I'm feeling a lot better today about where I am.
Thanks guys for putting up with me being a big whiny #####.
This was the build up to the same race I'm training for now, so a very similar training pattern. A couple of conclusions:
1. It looks like the watch is accurately detecting the data, since I wore a chest strap back then, and the HR and pace times are similar.
2. I am getting frustrated for nothing.
Looks like I am on a similar track to where I was back then, but probably even a little ahead at this point vs. last year. So I'm feeling a lot better today about where I am.
Thanks guys for putting up with me being a big whiny #####.
SFBayDuck
Footballguy
Much respect for you Northerners getting it done in temps that I wouldn't even walk outside in. I know I'm soft growing up on the West Coast and living in Nor Cal for the past 19 years, but I just don't know how you all can even live in places that get that cold.
Steve, thanks for sharing that. For your 150 mile week, can you list all of your runs by day? I just can't comprehend how one squeezes that many miles into 7 days considering that's a solid month for me. Are you running triples on some days?
Chief, I was just going to suggest just running by feel and gathering your HR data for analysis later, as I think Ned was implying, but it looks like you're mentally back on track. This is supposed to be fun, don't forget that.
Commish, just keep plugging away at it. I still remember that feeling the first time I ran 20 minutes and then 30 minutes straight without walking on the C25K. That felt as satisfying as almost anything I've done since.
Congrats to our resident Professor Tri-man!
Good training from Juxt, phatdawg, pbm, Beer, and para. Mac, hopefully you're inspired
My ramp up continues with 44 miles last week, capped off with a 20 miler with 3,900' of climbing (and a lot of power hiking) yesterday to the peak of Mt. Tam. I was hurting the first few miles with some real tightness in my calves and right hip, but about 4 miles and 1,000' in everything finally loosened up and I felt good the rest of the way. It was a ridiculously nice day for some single track and and an amazing view from the peak looking toward San Francisco. I came home and got in my unheated pool for 15 minutes as a kind of ice bath, and then dozed off in the sun on a chaise lounge drinking an IPA. Pretty much a perfect morning in my book!
Steve, thanks for sharing that. For your 150 mile week, can you list all of your runs by day? I just can't comprehend how one squeezes that many miles into 7 days considering that's a solid month for me. Are you running triples on some days?
Chief, I was just going to suggest just running by feel and gathering your HR data for analysis later, as I think Ned was implying, but it looks like you're mentally back on track. This is supposed to be fun, don't forget that.
Commish, just keep plugging away at it. I still remember that feeling the first time I ran 20 minutes and then 30 minutes straight without walking on the C25K. That felt as satisfying as almost anything I've done since.
Congrats to our resident Professor Tri-man!
Good training from Juxt, phatdawg, pbm, Beer, and para. Mac, hopefully you're inspired
My ramp up continues with 44 miles last week, capped off with a 20 miler with 3,900' of climbing (and a lot of power hiking) yesterday to the peak of Mt. Tam. I was hurting the first few miles with some real tightness in my calves and right hip, but about 4 miles and 1,000' in everything finally loosened up and I felt good the rest of the way. It was a ridiculously nice day for some single track and and an amazing view from the peak looking toward San Francisco. I came home and got in my unheated pool for 15 minutes as a kind of ice bath, and then dozed off in the sun on a chaise lounge drinking an IPA. Pretty much a perfect morning in my book!
koby925
Footballguy
For those who didn't see it, 46 year old John Trautmann crushed the 45-49 year old age group world record in the indoor mile this weekend - 4:12.33. 
Pretty cool story about him in Runner's World giving up the sport due to injury after the 92 Olympics, gaining 60+ pounds and getting back into it later in life. I ran with John's brother Jim in college and briefly met John on a recruiting trip at Georgetown. Granted, John has boatloads more natural talent than me but it made me feel like a pansy re-aggravating a right calf strain this weekend running 7:15 pace when a guy six years my senior was running 4:12.
Pretty cool story about him in Runner's World giving up the sport due to injury after the 92 Olympics, gaining 60+ pounds and getting back into it later in life. I ran with John's brother Jim in college and briefly met John on a recruiting trip at Georgetown. Granted, John has boatloads more natural talent than me but it made me feel like a pansy re-aggravating a right calf strain this weekend running 7:15 pace when a guy six years my senior was running 4:12.I did see that. Running a mile PR after turning 40 is actually on my bucket list as well. Good thing I didn't get to race one while in peak shape after HSkoby925 said:For those who didn't see it, 46 year old John Trautmann crushed the 45-49 year old age group world record in the indoor mile this weekend - 4:12.33.
That's awesome though, and fittingly enough, at the same meet, 4 Georgetown guys went sub-4 in the same heat!
Ned
Footballguy
Just run normally by whatever method he did before he put on the HRM. I don't know if that was perceived effort, hitting a specific pace, or whatever those nutty midwesterners do.Juxtatarot said:
Collect the HR data and lets see where it falls. I'm not convinced he really knows what his max HR is and I think he's mentally beating himself up too much to the point it's inhibiting his progress. So just go run, set the watch display to something other than HR and do your thing. We can go back in 6 months and see what the data tells us.
This isn't a knock on you, Chief. I'm a big over-thinker also. I can't get out of my own way and see a lot of that in your posts.
Ah, ask and you shall receive:SFBayDuck said:
Monday AM: 10+ miles @ 7:48
Monday PM: 6 miles @ 7:45
Tuesday AM: 12 miles @ 7:32
Tuesday PM: 7 miles @ 7:35
Wednesday AM: 12 miles @ 7:45
Wednesday PM: 7 miles @ 7:35
Thursday AM: 13 miles @ 6:36 average (includes failed tempo workout but got in, 3mi, 1.5mi, 0.5mi @ 5:35-5:37 average)
Thursday PM: 8 miles @ 7:37
Friday AM: 5 miles @ 7:40
Friday AM2: 10 miles @ 7:25
Friday PM: 12.5 miles (6.75 @ 9:20s with the wife, then 5.75 @ 8:20s in the dark with a friend)
Saturday AM: 12.5 miles @ 7:33
Saturday PM: 7 miles @ 7:35
Sunday AM: 23 miles @ 7:10s (with 5 mile "push" from miles 17-22 @ 5:44/mi)
Sunday PM: 5 miles @ 7:25
Friday was sort of the perfect storm that set this up. I woke up to some emails that kind of hinted I won't have time to run after my 8 AM meeting, so I quickly hopped on the treadmill for 5 miles and hoped to do a longer run in the afternoon. (as you can see, I usually do my longer of two runs in the morning). Then surprisingly the work situation sort of resolved itself, but my wife texted me while I was at the meeting saying she wanted to run after she got home from work, which means it'll be late and I probably won't be able to get in more than 6-7 miles, so I figured "what the hell" and headed out the door for a planned 7-8 miles (so I would still get in about 20 for the day) that somehow turned into 10. Early in the afternoon I got a text from one of my running buddies who got home early from a work assignment that wanted to catch up, so I told him to swing by to run with my wife and I, but he swung by his office and got stuck there longer than expected so he showed up as I was finishing the run with my wife and since I didn't feel too bad I just went out the door with him. When I got in I had run about 8-10 more miles than I planned for the day. Then as I mentioned earlier, on Sunday afternoon when I was looking at my running log and saw I was at 145 I just had that dumb thought pop into my head to go for 150.
Kind of irresponsible training, but like I said if at any point I felt like my body was more than a little banged up I would have backed off right away, I think?
Juxtatarot
Footballguy
Steve, when you run that common 7:30 to 7:45 pace, what percentage to max is your HR?
koby925
Footballguy
tri-man 47
Footballguy
and how do you pass the time? Are you a headphones guy (probably a silly question)? Just curious. But hey, maybe you listen to the birds chirping and think about all of us.
The way I do my easy runs now I almost always start out around 8:00/mi and the pace just gradually gets faster as I loosen up, and my last couple of miles is usually in the 6:40-7:10 range. I don't wear a heart monitor, but I do a 10-second pulse count right when I finish a few times a week and it's usually in the 120-130 range. So in a very unscientific estimate, I would say 7:00-7:15 pace is about 65-66% of my max HR (220 - Age = 188).
During crappy winter days I run on the treadmill and watch TV/movies. When I run outside I used to listen to an IPOD (it died a few months ago during a rainstorm and I have been too lazy to get a replacement) but I pretty much just sort of zone out and think about random #### now. (upcoming workouts/races, what to eat when I am done running, etc...)
Juxtatarot
Footballguy
I find it interesting that you spend the majority of your miles at a heart rate that many of the writers would classify as in the recovery zone. Although I guess that might be a byproduct of such incredible volume.
Yeah, I think it's a matter of finding what works best for each individual, although I think overall weekly volume has to do with it to. I have a few training partners in Colorado Springs and it seems like while we are somewhat similar in ability our training is very different:
Me - I am at the moment the mileage hog of the group. (110-125 most weeks outside of tapers/down weeks). Most of my easy runs are in the 7:15-7:45 range for average pace.
Runner A - We ran 3-4 5Ks against each other last year and were within 15s each time. He runs 80-90 mpw but almost all his runs by himself are in the 6:00-6:30 range. He's had a reputation around here for a few years because 1-2 times a week he'll just go out and hammer 12-13 miles @ 5:30-5:45 pace. (but he doesn't do formal workouts, I would call those fast runs tempos/MPs but he doesn't race anything longer than a 10K)
Runner B - Has run in the 65:30s and 2:19-high. Currently coming back but runs about 90-105 miles a week. We were neck and neck for the last few workouts we ran, but on recovery days he goes out and runs in the 6:30s range.
Runner C - Qualified for the trials twice, probably in about the same shape as all of us right now (we raced 3 times last year and were within 5s of each other every race except one where I completely fell apart). He's run up to 120-130 mpw during his peak competitive years a few years ago but now he pretty much just runs 30-50 mpw and his easy runs are around 7:00/mi. He also gets back into shape ridiculously quick once he ramps his mileage up to the 70-80 mpw range during the summer when he's not coaching/teaching, probably because his peak fitness is just so much higher than the rest of us.
So on paper you have 4 guys who are probably capable of running in the 2:18-2:22 range or 14:30-15:00 5K at sea level with very different training volume/paces. Probably again stressing the importance of experimenting a little bit with what your body responds to the best.
Me - I am at the moment the mileage hog of the group. (110-125 most weeks outside of tapers/down weeks). Most of my easy runs are in the 7:15-7:45 range for average pace.
Runner A - We ran 3-4 5Ks against each other last year and were within 15s each time. He runs 80-90 mpw but almost all his runs by himself are in the 6:00-6:30 range. He's had a reputation around here for a few years because 1-2 times a week he'll just go out and hammer 12-13 miles @ 5:30-5:45 pace. (but he doesn't do formal workouts, I would call those fast runs tempos/MPs but he doesn't race anything longer than a 10K)
Runner B - Has run in the 65:30s and 2:19-high. Currently coming back but runs about 90-105 miles a week. We were neck and neck for the last few workouts we ran, but on recovery days he goes out and runs in the 6:30s range.
Runner C - Qualified for the trials twice, probably in about the same shape as all of us right now (we raced 3 times last year and were within 5s of each other every race except one where I completely fell apart). He's run up to 120-130 mpw during his peak competitive years a few years ago but now he pretty much just runs 30-50 mpw and his easy runs are around 7:00/mi. He also gets back into shape ridiculously quick once he ramps his mileage up to the 70-80 mpw range during the summer when he's not coaching/teaching, probably because his peak fitness is just so much higher than the rest of us.
So on paper you have 4 guys who are probably capable of running in the 2:18-2:22 range or 14:30-15:00 5K at sea level with very different training volume/paces. Probably again stressing the importance of experimenting a little bit with what your body responds to the best.
sho nuff
Footballguy
Today was hill training.
Up and down an ice covered hill over and over for 3 hours of sledding with the kids.
Instead of the 4-6 inches of snow we thought we might get...we got about an inch or so of ice.
Sucked for many things (like my DirecTV reception)...but worked just fine for sledding.
Up and down an ice covered hill over and over for 3 hours of sledding with the kids.
Instead of the 4-6 inches of snow we thought we might get...we got about an inch or so of ice.
Sucked for many things (like my DirecTV reception)...but worked just fine for sledding.
FUBAR
Footballguy
With all the ice around here I'll probably jump on the trainer again this morning.
The ice also has meant everything on post is delayed a couple hours or canceled, expecting the same for tomorrow so I'll be canceling and rescheduling my colonoscopy. It would suck to prep for it and then have it cancelled. Even if post doesn't delay, the schools almost certainly will.
Speaking of rescheduling, my SIL is now officially engaged and will get married the day before IM CHOO, a few hours from there which means I won't be doing CHOO. I'll try to get my money back but that seems unlikely. So I get to try to transfer to Louisville (my preference) or Florida, which are both sold out.
Maybe with those selling out they'll be more inclined to refund the fee.
The ice also has meant everything on post is delayed a couple hours or canceled, expecting the same for tomorrow so I'll be canceling and rescheduling my colonoscopy. It would suck to prep for it and then have it cancelled. Even if post doesn't delay, the schools almost certainly will.
Speaking of rescheduling, my SIL is now officially engaged and will get married the day before IM CHOO, a few hours from there which means I won't be doing CHOO. I'll try to get my money back but that seems unlikely. So I get to try to transfer to Louisville (my preference) or Florida, which are both sold out.
Maybe with those selling out they'll be more inclined to refund the fee.
MAC_32
Footballguy
Getting one more in before the next deep freeze hits. Since Thursday will certainly be an off day and there's a good chance Friday is too I'm going to challenge myself and get to the nearby (hilly) park that is not maintained during the winter months. Should be interesting...
ChiefD
Footballguy
Had some fun last night and did a pseudo hill workout. Took a suggestion from one of you here. I have a nice series of hills in my neighborhood where I can run up one and then down the other, and there are about 8 of them in a row. Then on the way back home there are a couple more uphills to hit. So I ran at normal HR down the hills (around 141ish), and then powered up each hill as hard as I could take. So I would hit 180 or so up the hills.
Was a really fun workout.
Was a really fun workout.
The Commish
Footballguy
Oh.....today sucked big fat donkey balls!!!! Woke up this morning a bit congested. Pretty sure I am getting my daughter's cold. Anyway, today was a late start day for the kids so my routine was completely blown out of the water and I ended up not eating breakfast. Then, got to the gym and realized I forgot my water bottle. I got my time in, but it was like the clock was standing still. I felt like I was there for two hours and now I am exhausted.
tri-man 47
Footballguy
Yesterday was even worse than that for me ...a complete crash and burn. Felt ill at work, so came home and slept from 2-7 p.m., interrupted by two severe bouts of vomiting. Tried some toast later on, and that came back up, too. Feeling better today so far, but yeesh. That was no fun. Just as well - the morning lows today/tomorrow are below zero.
sho nuff
Footballguy
3rd day in a row of hill training coming up.
Yesterday's was not as bad of a day...less time out there with the kids as the sun worked a bit and had the hill pretty slushy and muddy.
Overnight cold temps freezing what melted, with an inch of fresh snow on top has the kids ready to head back out.
Im thinking squats and lunges won't be necessary this week.
Sand
Footballguy
FUBAR
Footballguy
Sand
Footballguy
Bit less than 2 hours.FUBAR said:
----
Well, it was windy today. Jeez. Managed 5 slow miles, but I actually got halted mid stride once due to a wind gust. Odd feeling having all of your forward momentum stopped cold.
:whoosh:
SFBayDuck
Footballguy
Ned
Footballguy
ChiefD
Footballguy
Nice. It's been cold here this week too. Last couple nights - 15 or so when I went out. Same for tonight. Supposed to be about 18 when I run Saturday and about 8 when I start my long run Sunday.We'll see what DCRainmaker thinks of those.
I get a gold star today. Longest run of the year - 7 miles in 24F 15mph wind weather. Not a terrible pace considering my fatness and the wind. In that order.
Suck index 24 - dew point is 0.
Might be ditching the slow miles the rest of the week just so I can get my work in and get done.
FUBAR
Footballguy
20 degrees with a 13mph wind, -6 dew point though so not quite sure how that works.We'll see what DCRainmaker thinks of those.
I get a gold star today. Longest run of the year - 7 miles in 24F 15mph wind weather. Not a terrible pace considering my fatness and the wind. In that order.
Suck index 24 - dew point is 0.
6.5 miles, easy run with a buddy. HR never went over 138. Would have been a fine run except that trees block the sun which means some ice patches didn't melt.
tri-man 47
Footballguy
Nothing good about Chicago's weather, either. I'll catch 4-6 miles in the morning when the temp will be below zero. Fortunately, we'll "warm up" to high teens and low 20s for the weekend (which will include a 10 miler with Juxt and then a 20 miler on Sunday).20 degrees with a 13mph wind, -6 dew point though so not quite sure how that works.We'll see what DCRainmaker thinks of those.
I get a gold star today. Longest run of the year - 7 miles in 24F 15mph wind weather. Not a terrible pace considering my fatness and the wind. In that order.
Suck index 24 - dew point is 0.
6.5 miles, easy run with a buddy. HR never went over 138. Would have been a fine run except that trees block the sun which means some ice patches didn't melt.
sho nuff
Footballguy
Id like to see how those test out...sounds like an awesome thing.
I like some of the apps I have been using on my wife's old iPhone (my iPod died and with my watch having issues I have started using her old iPhone 4s...she got a new phone around Christmas). It has been nice having the voice updates on my pace and such things...even knowing some of the apps are a bit off compared to my garmin.
To have all of that in wireless buds to work through the phone and offer HR info too...Id be quite happy.
Brony
Footballguy
I was planning to get out this morning for the first run in a while. A cold and sore throat (not to mention a temp of -8) postponed those plans. Hope to get out this weekend. Starting next week, sunrise times finally make an outdoor weekday morning run possible. Not quite ready for a 10 miler yet.Nothing good about Chicago's weather, either. I'll catch 4-6 miles in the morning when the temp will be below zero. Fortunately, we'll "warm up" to high teens and low 20s for the weekend (which will include a 10 miler with Juxt and then a 20 miler on Sunday).20 degrees with a 13mph wind, -6 dew point though so not quite sure how that works.We'll see what DCRainmaker thinks of those.
I get a gold star today. Longest run of the year - 7 miles in 24F 15mph wind weather. Not a terrible pace considering my fatness and the wind. In that order.
Suck index 24 - dew point is 0.
6.5 miles, easy run with a buddy. HR never went over 138. Would have been a fine run except that trees block the sun which means some ice patches didn't melt.
Juxtatarot
Footballguy
tri-man 47 said:Nothing good about Chicago's weather, either. I'll catch 4-6 miles in the morning when the temp will be below zero. Fortunately, we'll "warm up" to high teens and low 20s for the weekend (which will include a 10 miler with Juxt and then a 20 miler on Sunday).FUBAR said:20 degrees with a 13mph wind, -6 dew point though so not quite sure how that works.Sand said:We'll see what DCRainmaker thinks of those.
I get a gold star today. Longest run of the year - 7 miles in 24F 15mph wind weather. Not a terrible pace considering my fatness and the wind. In that order.
Suck index 24 - dew point is 0.
6.5 miles, easy run with a buddy. HR never went over 138. Would have been a fine run except that trees block the sun which means some ice patches didn't melt.
I'm expecting something like 30 degrees.
Ned
Footballguy
tri-man 47
Footballguy
By the time we finish, hopefully!tri-man 47 said:Nothing good about Chicago's weather, either. I'll catch 4-6 miles in the morning when the temp will be below zero. Fortunately, we'll "warm up" to high teens and low 20s for the weekend (which will include a 10 miler with Juxt and then a 20 miler on Sunday).FUBAR said:20 degrees with a 13mph wind, -6 dew point though so not quite sure how that works.Sand said:We'll see what DCRainmaker thinks of those.
I get a gold star today. Longest run of the year - 7 miles in 24F 15mph wind weather. Not a terrible pace considering my fatness and the wind. In that order.
Suck index 24 - dew point is 0.
6.5 miles, easy run with a buddy. HR never went over 138. Would have been a fine run except that trees block the sun which means some ice patches didn't melt.
SFBayDuck
Footballguy
I couldn't use them because I won't run trails with 2 earbuds in. Nothing worse than coming up on someone on singletrack who can't hear you and trying to get by. I once almost sent someone off the side of a cliff when, after increasing my volume to a yelling "CAN I GET BY?" with no response I finally tapped them on the shoulder.
But cool idea if they work.
Sand
Footballguy
Nigel
Footballguy
It's been four weeks since I last ran outside, nothing but treadmill since we got the first big storm in Boston. I've gotten all of my runs in, 33/32/28 miles the last three weeks and will do 38 this week. I always run at a 1 degree incline to make it a little tougher, and I do a good hill workout once a week. And one speed workout and the rest slow. I hope to get back outside soon but it's been so damn cold (w/ no end in sight) and the streets are still such a disaster that I don't know when that will happen. I feel like my fitness is better than ever and everything is going well but I'm wondering how I'll respond when I eventually do get back out on the road. I imagine the toughest thing will be downhills, which I can't really simulate inside and have always been the part of runs that give my legs the most trouble. Not sure what the solution is other than to stop being a ##### and to get out there. But I'm curious if anyone here ever spent so much time excluively on the treadmill while marathon training and whether you "paid for it" somehow down the line.
FUBAR
Footballguy
We had a group train almost exclusively on treadmills in Afghanistan. No real issues other than more soreness after getting back on the road. Treadmills are softer than pavement. those who added box jumps and other weight training did better overall.
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