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Ran a 10k in June (3 Viewers)
- Thread starter GStrot
- Start date
Juxtatarot
Footballguy
McMillan's training times on his site would have you running slower. I think he'd have you run them at something like 6:08. Regardless, that was still a great workout. I can't give you much advice, though. I suck at intervals.Hang 10 said:
FUBAR
Footballguy
Saw the 910 on sale. Is it better than the TomTom? Could buy it and send the Tom back but I think I'll prefer Tom.
SFBayDuck
Footballguy
I'm following him online from Barbados, on our last night here. Relentless forward progress, BNB!
Ned
Footballguy
Yeah mile intervals should be at or slightly below 5K race pace. If you're focusing on 5K-10K races, you can bump those 400-800 intervals down towards 2mi race pace.
parasaurolophus
Footballguy
BnB running about an hour ahead of the cutoff, but he has slowed down considerably. He is at over 26 minute mile pace for the last few checkpoints. I hope he is ok. At lest check in about a half hour ago he was 78 miles in. If I am reading this right, this race is actually 103.7 miles. WTF is with the extra 3.7 miles? That's just mean.
beer 302
Footballguy
After the first 100 the extra 3.7 is nothing
He's fixing to throw down into flat out beast mode, he'll make it, BnB doesn't know how to fail. He may even turn into a hairy blue monster for the final 20!
Juxtatarot
Footballguy
Heart rate was OK, maybe a little higher than I'd like. Keep in mind that I have a lower max that most here so my numbers will always be lower.
The main issue with the run for me was feeling the bonk (glycogen depletion) during mile 15. That's early for a run almost a minute per mile slower than (hopefully) marathon pace. My marathon is almost 5 months away which, of course, is a lot of time to work on endurance but it's clear I have a long way to go.
Related question (that I don't remember being discussed here): has anyone here experimented with "carb-free fueling"? The idea is to do purposely deplete carbohydrate stores on long runs by avoiding carbohydrates before a run (such as skipping breakfast) and not taking sports drinks or gels with carbs (but still taking something for electrolytes). Apparently doing this forces your body to get more efficient at fat burning for energy and thereby reduces glycogen usage rate. I'm considering trying this.
Edit: Here's an article about this.
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MAC_32
Footballguy
This is incredible. Every single person is setting a pr in the half or full today. I think of my friends only one of the twenty or so that have crossed so far has not and she just had a kid six months ago.still a few more to go and they are ll on pace for it too. Wife crossed in 1:54:39 and the first hing she said was I am doing the full next year. Today is a good day.
Sand
Footballguy
Much more capable but a different beast. Read the reviews at DCRainmaker - probably the best way to make up your mind.
FUBAR
Footballguy
I had read the reviews, both seem to fit my needs well.
3 hour tour this morning, averaged exactly 20.0 mph with really consistent half hour laps, and felt pretty good. I'll need to improve that speed over the summer but at least I'm sort of ready for Raleigh. And if I die in Raleigh at least I will die free.
Ned
Footballguy
I've been doing this for the past couple of months, but I haven't taken it too long yet (13mi). I used to eat a whole bagel and pb before running, then take a gel every 5mi for anything < 12mi. Now I'm heading out in empty (or just a coffee) and eating no gels while running. So far so good, but it'll be interesting as things get longer. I may take one gel on 16-20. We will see. A glycogen bonk just tells you that your HR was too high for the bulk of your run. If you go back a few pages and find Duck's metabolic rate testing, you'll see the cross over point where his body begins to burn more carbs than fat. Ideally, your long runs should spend more time before the COP than after.
I'm planning on getting tested soon at Rutgers. I expect my COP is pretty poor.
Ned
Footballguy
Always train at your current fitness level, not your goals. That's a recipe for injury. Your body clearly told you that the 5:4x was too much. When you're doing 1600 intervals, you should be able to run 3 of them and feel as if you could've ran a 4th one.Maybe I'm getting a little ahead of myself but the thought is that I'd like the 18:30s this summer and I figure running all my intervals sub 6 will eventually make 6:00 seem manageable on race day.
Ned
Footballguy
88 fn miles and they made him pull off? Wow what a bittersweet moment that must be for him.I have no idea how he manages to do this stuff on so little running
parasaurolophus
Footballguy
He must have been dealing with cramps or some other sort of injury. His pace nosedived, but he obviously was able to keep going on. Pretty amazing any way you slice it. I found myself refreshing that live update thing so many times. I really hope he recovers quickly.88 fn miles and they made him pull off? Wow what a bittersweet moment that must be for him.I have no idea how he manages to do this stuff on so little running
The elevation map for that thing makes me tired just looking at it.
Juxtatarot
Footballguy
Juxtatarot
Footballguy
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mr. furley
Footballguy
who ever decided that running 13 miles was a good idea? much less 100?
Ned
Footballguy
You bonked because you exhausted your glycogen stores too quickly. Slow it down (lower HR) and you'll burn a lower percentage of carbs and more fat. Keep training with the lower carb intake and keep the pace slower so you don't burn through the glycogen as quickly. You'll be training your body to burn more fat. What was your avg HR for the run? More importantly, can you tell where you spent the bulk of your run? Sometimes the avg can be skewed by a really low hr at the start and give you a false impression that you're training in the right range. I'll bet my house that Duck's COP is way higher than mine because he's training at an ultra marathon pace, which keeps him in the lower HR and thus the higher fat:carb burn.
beer 30
Footballguy
I follow a couple of ultra guys on FB that do this occasionally...for 30 miles. They call it a fasting run, no carbs, no drinks, no nothing. No sense if you ask me but I get the idea behind it.
How'd you have liked to have had that conversation with him?Hat tip to the beast
Juxtatarot
Footballguy
I think the point of this training is to purposely deplete glycogen stores. The idea is the body will adapt to this as our bodies tend to do. It will realize it must burn more fat for energy and adjusts accordingly.Edit: I think you have to be careful not to run too slow when training like this because if you do you won't burn through your glycogen. Well, I guess you could also run really long.
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Hang 10
Footballguy
I respect the hell out BNB but dude is sadistic. I can't even imagine running that far for a DNF.88 fn miles and they made him pull off? Wow what a bittersweet moment that must be for him.I have no idea how he manages to do this stuff on so little running
beer 30
Footballguy
LOL, I'm sure it wasn't his choice, that stubborn ******* would crawl across a finish line if he could.I respect the hell out BNB but dude is sadistic. I can't even imagine running that far for a DNF.88 fn miles and they made him pull off? Wow what a bittersweet moment that must be for him.I have no idea how he manages to do this stuff on so little running
tri-man 47
Footballguy
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tri-man 47
Footballguy
Back to the Beach HM
~1:51:10 ..8:37/mile (course measured short) ..172 avg HR
Bleh. I think I channeled the ghost of ghost and just didn't feel like I had anything today. Maybe a hilly HM with some trails isn't the best first run after a layoff. I was pain-free (a little tightness the last mile), but speed-free too. I just need to get a consistent training cycle going for the next few months and target some strong fall races. The course was really interesting - a mix of trails/hills at a few different spots, some paved bike paths, and some dirt roads. Also, the weather was comfortably cool. I'm just not running well right now. If nothing else, it was great to see 2Young and his family, a couple of my Dances With Dirt buddies, and a couple of the Bourbon Chase crew.
With the varied terrain, my pacing ranged from 7:40/mile to 9:21/mile. I focused on keeping the HR steady, and I at least accomplished that:
163..173..172..173..172..172..172..173..172..171..174..175..178
eta: Official time is posted. Also, it turns out they broke this down into 5 year increments (rather than last year's 10) and they go 5 deep for awards. Turns out I took 4th of 31 in my AG. :medalmonger:
~1:51:10 ..8:37/mile (course measured short) ..172 avg HR
Bleh. I think I channeled the ghost of ghost and just didn't feel like I had anything today. Maybe a hilly HM with some trails isn't the best first run after a layoff. I was pain-free (a little tightness the last mile), but speed-free too. I just need to get a consistent training cycle going for the next few months and target some strong fall races. The course was really interesting - a mix of trails/hills at a few different spots, some paved bike paths, and some dirt roads. Also, the weather was comfortably cool. I'm just not running well right now. If nothing else, it was great to see 2Young and his family, a couple of my Dances With Dirt buddies, and a couple of the Bourbon Chase crew.
With the varied terrain, my pacing ranged from 7:40/mile to 9:21/mile. I focused on keeping the HR steady, and I at least accomplished that:
163..173..172..173..172..172..172..173..172..171..174..175..178
eta: Official time is posted. Also, it turns out they broke this down into 5 year increments (rather than last year's 10) and they go 5 deep for awards. Turns out I took 4th of 31 in my AG. :medalmonger:
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MAC_32
Footballguy
never going to ace all of your races, all you can do is make sure you give your best effort, heart rate tracking looks like you did. Just treat it as a starting point towards summer/ fall
Sand
Footballguy
Got some texts from BnB. He's doing well. I'll let him chime in on his odyssey.
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On my end I shoveled some stuff into today as I skipped yesterday and have a trip early next week, which means hotel workout hell.
Trail run
Hot lap
Hot lap hurt. 205w avg. after the trail run is pretty stiff for me. Even though the ride hurt lots more Strava's suffer-o-meter grades the run lots higher. My zones on the bike are distinctly different. Hopefully they'll add the ability to differentiate those at some point.
------
On my end I shoveled some stuff into today as I skipped yesterday and have a trip early next week, which means hotel workout hell.
Trail run
Hot lap
Hot lap hurt. 205w avg. after the trail run is pretty stiff for me. Even though the ride hurt lots more Strava's suffer-o-meter grades the run lots higher. My zones on the bike are distinctly different. Hopefully they'll add the ability to differentiate those at some point.
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Thanks for al the sweat gents. I'll post more tomorrow. Course was 20% boulder fields, 10% streams, and a bunch of mud and puddles. I sprained my ankle at mile 8-9. Got it looked at 20 miles later and it was swollen the size of a softball. Got it taped and continues on. Other ankle gave out about mile 75. Pretty much was hobbling from there. Busted one of my trekking poles that was serving as a ankle and it got ugly in a hurry. My gf has chronic back pain and her son has to check his blood sugar frequently through the day. I couldn't quit do a bum ankle. The grim reaper got me at mile 88 and handed me a black rose meaning my day was over. She said I could give it back to her next year when I finish. I did get a "visitor" award which was a rock with a plaque for reaching mile 79. To early to say, but I'm not seeing a next year…just not my type of course. I don't mind hilly, but I like runnable. For my build, less than 40% of this course is runnable.
What really sucked was that outside of the ankle, bad blisters, busting a trekking pole, and the brutal course conditions, I had an almost perfect day/night/day. Never got tired, digestive stuff and fueling was perfect, was crushing the uphill sections. Everything was just dialed in. I'll pull splits later, but I remember knocking out 9 min miles uphill around mile 25, dropping an 8
x mile amongst several sub 10 min miles around mile 35-40, and a 9x mile heading into mile 50. If I had been on a course suited towards my strengths I was looking at a sub 20 hr event time based on how everything came together.
What really sucked was that outside of the ankle, bad blisters, busting a trekking pole, and the brutal course conditions, I had an almost perfect day/night/day. Never got tired, digestive stuff and fueling was perfect, was crushing the uphill sections. Everything was just dialed in. I'll pull splits later, but I remember knocking out 9 min miles uphill around mile 25, dropping an 8
x mile amongst several sub 10 min miles around mile 35-40, and a 9x mile heading into mile 50. If I had been on a course suited towards my strengths I was looking at a sub 20 hr event time based on how everything came together.
prosopis
Arizona Chupacabra
I dont know how you do it/Thanks for al the sweat gents. I'll post more tomorrow. Course was 20% boulder fields, 10% streams, and a bunch of mud and puddles. I sprained my ankle at mile 8-9. Got it looked at 20 miles later and it was swollen the size of a softball. Got it taped and continues on. Other ankle gave out about mile 75. Pretty much was hobbling from there. Busted one of my trekking poles that was serving as a ankle and it got ugly in a hurry. My gf has chronic back pain and her son has to check his blood sugar frequently through the day. I couldn't quit do a bum ankle. The grim reaper got me at mile 88 and handed me a black rose meaning my day was over. She said I could give it back to her next year when I finish. I did get a "visitor" award which was a rock with a plaque for reaching mile 79. To early to say, but I'm not seeing a next year…just not my type of course. I don't mind hilly, but I like runnable. For my build, less than 40% of this course is runnable.
What really sucked was that outside of the ankle, bad blisters, busting a trekking pole, and the brutal course conditions, I had an almost perfect day/night/day. Never got tired, digestive stuff and fueling was perfect, was crushing the uphill sections. Everything was just dialed in. I'll pull splits later, but I remember knocking out 9 min miles uphill around mile 25, dropping an 8
Ned
Footballguy
Not human.Thanks for al the sweat gents. I'll post more tomorrow. Course was 20% boulder fields, 10% streams, and a bunch of mud and puddles. I sprained my ankle at mile 8-9. Got it looked at 20 miles later and it was swollen the size of a softball. Got it taped and continues on. Other ankle gave out about mile 75. Pretty much was hobbling from there. Busted one of my trekking poles that was serving as a ankle and it got ugly in a hurry. My gf has chronic back pain and her son has to check his blood sugar frequently through the day. I couldn't quit do a bum ankle. The grim reaper got me at mile 88 and handed me a black rose meaning my day was over. She said I could give it back to her next year when I finish. I did get a "visitor" award which was a rock with a plaque for reaching mile 79. To early to say, but I'm not seeing a next year…just not my type of course. I don't mind hilly, but I like runnable. For my build, less than 40% of this course is runnable.
What really sucked was that outside of the ankle, bad blisters, busting a trekking pole, and the brutal course conditions, I had an almost perfect day/night/day. Never got tired, digestive stuff and fueling was perfect, was crushing the uphill sections. Everything was just dialed in. I'll pull splits later, but I remember knocking out 9 min miles uphill around mile 25, dropping an 8
tri-man 47
Footballguy
Or, arguably, the best of what makes us great - a desire for excellence, a willingness to push boundaries, and an uncompromising ability to persevere.Not human.Thanks for al the sweat gents. I'll post more tomorrow. Course was 20% boulder fields, 10% streams, and a bunch of mud and puddles. I sprained my ankle at mile 8-9. Got it looked at 20 miles later and it was swollen the size of a softball. Got it taped and continues on. Other ankle gave out about mile 75. Pretty much was hobbling from there. Busted one of my trekking poles that was serving as a ankle and it got ugly in a hurry. My gf has chronic back pain and her son has to check his blood sugar frequently through the day. I couldn't quit do a bum ankle. The grim reaper got me at mile 88 and handed me a black rose meaning my day was over. She said I could give it back to her next year when I finish. I did get a "visitor" award which was a rock with a plaque for reaching mile 79. To early to say, but I'm not seeing a next year…just not my type of course. I don't mind hilly, but I like runnable. For my build, less than 40% of this course is runnable.
What really sucked was that outside of the ankle, bad blisters, busting a trekking pole, and the brutal course conditions, I had an almost perfect day/night/day. Never got tired, digestive stuff and fueling was perfect, was crushing the uphill sections. Everything was just dialed in. I'll pull splits later, but I remember knocking out 9 min miles uphill around mile 25, dropping an 8
beer 30
Footballguy
I still think he turned blue & furry around mile 30Or, arguably, the best of what makes us great - a desire for excellence, a willingness to push boundaries, and an uncompromising ability to persevere.Not human.Thanks for al the sweat gents. I'll post more tomorrow. Course was 20% boulder fields, 10% streams, and a bunch of mud and puddles. I sprained my ankle at mile 8-9. Got it looked at 20 miles later and it was swollen the size of a softball. Got it taped and continues on. Other ankle gave out about mile 75. Pretty much was hobbling from there. Busted one of my trekking poles that was serving as a ankle and it got ugly in a hurry. My gf has chronic back pain and her son has to check his blood sugar frequently through the day. I couldn't quit do a bum ankle. The grim reaper got me at mile 88 and handed me a black rose meaning my day was over. She said I could give it back to her next year when I finish. I did get a "visitor" award which was a rock with a plaque for reaching mile 79. To early to say, but I'm not seeing a next year…just not my type of course. I don't mind hilly, but I like runnable. For my build, less than 40% of this course is runnable.
What really sucked was that outside of the ankle, bad blisters, busting a trekking pole, and the brutal course conditions, I had an almost perfect day/night/day. Never got tired, digestive stuff and fueling was perfect, was crushing the uphill sections. Everything was just dialed in. I'll pull splits later, but I remember knocking out 9 min miles uphill around mile 25, dropping an 8
BnB w/Young Bass
http://cdn.screenrant.com/wp-content/uploads/X-Men-Movies-Beast-Comparison-Hoult-Grammer.jpg
sho nuff
Footballguy
No doubt...saying that as a guy who has not run much in the past few months because of a bum ankle that won't get better. Couldn't imagine gutting out that many miles on it. Maybe gutting out 10 or so due to hamstrings, calves, and quads that are barking at you...but not that many miles on the ankles.Not human.Thanks for al the sweat gents. I'll post more tomorrow. Course was 20% boulder fields, 10% streams, and a bunch of mud and puddles. I sprained my ankle at mile 8-9. Got it looked at 20 miles later and it was swollen the size of a softball. Got it taped and continues on. Other ankle gave out about mile 75. Pretty much was hobbling from there. Busted one of my trekking poles that was serving as a ankle and it got ugly in a hurry. My gf has chronic back pain and her son has to check his blood sugar frequently through the day. I couldn't quit do a bum ankle. The grim reaper got me at mile 88 and handed me a black rose meaning my day was over. She said I could give it back to her next year when I finish. I did get a "visitor" award which was a rock with a plaque for reaching mile 79. To early to say, but I'm not seeing a next year…just not my type of course. I don't mind hilly, but I like runnable. For my build, less than 40% of this course is runnable.
What really sucked was that outside of the ankle, bad blisters, busting a trekking pole, and the brutal course conditions, I had an almost perfect day/night/day. Never got tired, digestive stuff and fueling was perfect, was crushing the uphill sections. Everything was just dialed in. I'll pull splits later, but I remember knocking out 9 min miles uphill around mile 25, dropping an 8
http://www.movescount.com/moves/move31910326 First 50 miles
http://www.movescount.com/moves/move31910330 Next 38 miles
GPS only picked up 35.6 miles of the 38 miles. Ran the first segment on 5 second gps tracking and it was pretty much dead on. Was down to about 40% battery after 14h45m. Switched to 60 second gps tracking for the next segment of 16h30m and only used about 20% of my battery. Of course every switchback got cut off.
Recording log has been set to every 10 secs and I have well over 50 hours stored on the watch. I wasn't running the hr monitor for this last event, but I'm not sure how that impact memory capacity.
http://www.movescount.com/moves/move31910330 Next 38 miles
GPS only picked up 35.6 miles of the 38 miles. Ran the first segment on 5 second gps tracking and it was pretty much dead on. Was down to about 40% battery after 14h45m. Switched to 60 second gps tracking for the next segment of 16h30m and only used about 20% of my battery. Of course every switchback got cut off.
Recording log has been set to every 10 secs and I have well over 50 hours stored on the watch. I wasn't running the hr monitor for this last event, but I'm not sure how that impact memory capacity.
worrierking
Footballguy
Wow, I have to check in on the weekends more often. BnB, you are amazing. Speechless.
beer 30
Footballguy
In the most complimentary ultra jargon possible..
You're a special kinda crazy son
Look forward to hearing the write up when you can walk again. Rest up & take care of that ankle, sounds bad man.
Sand
Footballguy
What's another 80 miles on a softball sized ankle after you've already done the first 9?No doubt...saying that as a guy who has not run much in the past few months because of a bum ankle that won't get better. Couldn't imagine gutting out that many miles on it. Maybe gutting out 10 or so due to hamstrings, calves, and quads that are barking at you...but not that many miles on the ankles.Not human.Thanks for al the sweat gents. I'll post more tomorrow. Course was 20% boulder fields, 10% streams, and a bunch of mud and puddles. I sprained my ankle at mile 8-9. Got it looked at 20 miles later and it was swollen the size of a softball. Got it taped and continues on. Other ankle gave out about mile 75. Pretty much was hobbling from there. Busted one of my trekking poles that was serving as a ankle and it got ugly in a hurry. My gf has chronic back pain and her son has to check his blood sugar frequently through the day. I couldn't quit do a bum ankle. The grim reaper got me at mile 88 and handed me a black rose meaning my day was over. She said I could give it back to her next year when I finish. I did get a "visitor" award which was a rock with a plaque for reaching mile 79. To early to say, but I'm not seeing a next year…just not my type of course. I don't mind hilly, but I like runnable. For my build, less than 40% of this course is runnable.
What really sucked was that outside of the ankle, bad blisters, busting a trekking pole, and the brutal course conditions, I had an almost perfect day/night/day. Never got tired, digestive stuff and fueling was perfect, was crushing the uphill sections. Everything was just dialed in. I'll pull splits later, but I remember knocking out 9 min miles uphill around mile 25, dropping an 8
Incredible stuff.
koby925
Footballguy
Seriously. I doubt I'd finish 13.1 if I busted an ankle 9 miles in. BnBB - the third B is for Beast.Sand said:What's another 80 miles on a softball sized ankle after you've already done the first 9?sho nuff said:No doubt...saying that as a guy who has not run much in the past few months because of a bum ankle that won't get better. Couldn't imagine gutting out that many miles on it. Maybe gutting out 10 or so due to hamstrings, calves, and quads that are barking at you...but not that many miles on the ankles.Ned said:Not human.Thanks for al the sweat gents. I'll post more tomorrow. Course was 20% boulder fields, 10% streams, and a bunch of mud and puddles. I sprained my ankle at mile 8-9. Got it looked at 20 miles later and it was swollen the size of a softball. Got it taped and continues on. Other ankle gave out about mile 75. Pretty much was hobbling from there. Busted one of my trekking poles that was serving as a ankle and it got ugly in a hurry. My gf has chronic back pain and her son has to check his blood sugar frequently through the day. I couldn't quit do a bum ankle. The grim reaper got me at mile 88 and handed me a black rose meaning my day was over. She said I could give it back to her next year when I finish. I did get a "visitor" award which was a rock with a plaque for reaching mile 79. To early to say, but I'm not seeing a next year…just not my type of course. I don't mind hilly, but I like runnable. For my build, less than 40% of this course is runnable.
What really sucked was that outside of the ankle, bad blisters, busting a trekking pole, and the brutal course conditions, I had an almost perfect day/night/day. Never got tired, digestive stuff and fueling was perfect, was crushing the uphill sections. Everything was just dialed in. I'll pull splits later, but I remember knocking out 9 min miles uphill around mile 25, dropping an 8
Incredible stuff.
Brony
Footballguy
I thought the extra B is for BYOBBSeriously. I doubt I'd finish 13.1 if I busted an ankle 9 miles in. BnBB - the third B is for Beast.Sand said:What's another 80 miles on a softball sized ankle after you've already done the first 9?sho nuff said:No doubt...saying that as a guy who has not run much in the past few months because of a bum ankle that won't get better. Couldn't imagine gutting out that many miles on it. Maybe gutting out 10 or so due to hamstrings, calves, and quads that are barking at you...but not that many miles on the ankles.Ned said:Not human.Thanks for al the sweat gents. I'll post more tomorrow. Course was 20% boulder fields, 10% streams, and a bunch of mud and puddles. I sprained my ankle at mile 8-9. Got it looked at 20 miles later and it was swollen the size of a softball. Got it taped and continues on. Other ankle gave out about mile 75. Pretty much was hobbling from there. Busted one of my trekking poles that was serving as a ankle and it got ugly in a hurry. My gf has chronic back pain and her son has to check his blood sugar frequently through the day. I couldn't quit do a bum ankle. The grim reaper got me at mile 88 and handed me a black rose meaning my day was over. She said I could give it back to her next year when I finish. I did get a "visitor" award which was a rock with a plaque for reaching mile 79. To early to say, but I'm not seeing a next year…just not my type of course. I don't mind hilly, but I like runnable. For my build, less than 40% of this course is runnable.
What really sucked was that outside of the ankle, bad blisters, busting a trekking pole, and the brutal course conditions, I had an almost perfect day/night/day. Never got tired, digestive stuff and fueling was perfect, was crushing the uphill sections. Everything was just dialed in. I'll pull splits later, but I remember knocking out 9 min miles uphill around mile 25, dropping an 8
Incredible stuff.
Ned
Footballguy
I'm still trying to wrap my head around what you must be thinking/feeling. On one hand, there had to be a lot of relief to know your misery was over with on that ankle, but the other side of that is...... MILE FN 88?!?!?!?!?! So so so cruel.BassNBrew said:
How are you feeling today?
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