Ran a 10k in June (9 Viewers)

[Tecumseh]

Went for my first run today since the knee flared up at the end of January. I bought a knee brace, and was hopeful of completing 6 miles. The weather was absolutely awesome (mid-60's), and I had absolutely zero discomfort anywhere in my legs, so I ended up doing 7 miles instead.

I was getting pretty down about my chances of completing my 1/2 at the end of March, but after today's run I am much more optimistic.

 

[Sand]

Great 45 minute swim on Friday with some real hard (for me) pacing ..10 x 50 yds @ :50.

I'm glad someone did. I went Sat. morning for my normal swim and swam in what seemed like 90 degree water. Way, way too hot and humid. This was supposed to be my "long TT" day. Managed a 1000 in a pretty bad 15:15. After 2500 I was just wiped and quit in disgust (and exhaustion).

 

[IvanKaramazov]

Did it today -- cracked double digits for a run. Went out nice and easy and did the first 5 miles in 45:40 - a 9:08 pace. Did the last 5 in 44:00 flat. Went real hard the last half-mile. Even though I wasn't running for time, there was no way I wasn't going to pass up a sub-90:00 in my first 10-mile run, so I ran it in hard and did the last half-mile in 3:40.Felt good to have that much gas left at the end. Did 5 miles yesterday -- was supposed to be a "race pace" for the half-marathon I'm doing in 4 weeks, but ended up doing it a little faster -- an 8:09 pace.

 

[pmbrown_22]

Quick update for me. I did 8 miles on Saturday at race pace being 7:38 per mile. This is a good place for me to start at and i felt really comfortable here the whole way. Plus it was nice just to get outside for a run. On Sunday, I did 17 and still felt really good even after Saturday. Started out a little sluggish, but that wore off pretty quickly. I thought it was going to be a long day, but ended up with a good strong and fast finish so I am happy. Got to rest most of the rest of the day and even got out and did a really small bit of playing outside with the kids.

 

[pmbrown_22]

Quick update for me. I did 8 miles on Saturday at race pace being 7:38 per mile. This is a good place for me to start at and i felt really comfortable here the whole way. Plus it was nice just to get outside for a run. On Sunday, I did 17 and still felt really good even after Saturday. Started out a little sluggish, but that wore off pretty quickly. I thought it was going to be a long day, but ended up with a good strong and fast finish so I am happy. Got to rest most of the rest of the day and even got out and did a really small bit of playing outside with the kids.

 

[pigskinliquors]

So it's funny to me- at the very start of this thread I got reeled in by somebody obviously fishing, who kept insisting that a 40:00 10k was "average". That the fastest guy in here- our very own multiple BQ- hasn't broken such an average time just made me laugh a little (and do the told-you-so-dance...on the inside).

Yeah, I'm definitely 100% slow-twitch muscles fibers. That being said, I do plan on going sub-40 in the 10K later this year, at which point I'll go along with the OP that 40:00 is "average."

As Inigo Montoya would say: You keep using that word. I do not think it means what you think it means. TheMan: Great run!

PmB: you're making this look ez!

__________________

My update:

Tried to do an ez 12 miler this weekend. I was well-hydrated and rested, and was stoked to see what I had in me. The temp when I started was 66 degrees, and while warm, felt good. The first three miles felt great, but by mile four I noticed I was sweating pretty heavily, and my HR was flying (already up to 175). With my calves aching a bit, I decided to slow it down, and shorten the run. I ended up just doing 9 miles, and even though my average speed was a full minute over "race-pace", my HR never got down. I'm pretty sure the heat (71 degrees when finished) had a lot to do with it, as I haven't run in anything near that warmth in quite some time.

The warmth was awesome, as our kids and the neighborhood kids all went to the pool all afternoon while the grown-ups enjoyed bevie's in 80 degree weather. My next run is scheduled for tomorrow morning when we have a snow warning

 

[proninja]

Update: Been good on the cycling front, bad on everything else. Went to spin thurs/fri and made it hurt, put off friday pm swimming until saturday morning, then went on an impromptu bike ride with my uncle. It was only 30 miles or so, but there was a lot of climbing - more than I've done to date, and my legs feel thrashed in an oh so good way.

I noticed about 4 miles of mostly flat riding in that perhaps 3 days in a row isn't conducive to having fresh legs.

 

[gruecd]

The_Man - Nice run. Sandbagger.

pmb - You using Hal Higdon advanced or something? Just guessing because of the pace run followed by the long run. What are you training for??

 

[pmbrown_22]

The_Man - Nice run. Sandbagger.

pmb - You using Hal Higdon advanced or something? Just guessing because of the pace run followed by the long run. What are you training for??

You are correct. I am using the Advanced I plan. I was going to use the 18/55 plan from Fitz or atleast try it out, but last time I went out there I could not find it so I just started the HH plan. I am adding a few miles here and there as well as throwing in some double days at least once a week. Of course, this was done on your advice last fall.As for what i am training for, I am training for the Flying Pig Marathon in early may and possibly the Sunburst Races Maraton in June. The latter is dependent on whether my brother and one of his buddies is going to be running the half. That is the only reason I would to a marathon on that quick of a turnaround.

 

[Darrinll40]

Ran 3.5 at a 10:04 pace on Saturday, and 9:55 on Sunday. So, combined with last Tuesdays sub 10 m/m run I averaged under 10 for the week. Next Saturday I am increasing my distance, though I have no idea how long it will be as I have not yet run the course. Saturdays will once again be "long run" day with Sundays being easy recovery days.

Good to see everyone getting so fast, I guess I am now just a slow, old guy.

And since my best 10K is just over 50 minutes that makes me ABOVE average.

woohoo

:X

 

[gruecd]

You are correct. I am using the Advanced I plan. I was going to use the 18/55 plan from Fitz or atleast try it out, but last time I went out there I could not find it so I just started the HH plan. I am adding a few miles here and there as well as throwing in some double days at least once a week. Of course, this was done on your advice last fall.As for what i am training for, I am training for the Flying Pig Marathon in early may and possibly the Sunburst Races Maraton in June. The latter is dependent on whether my brother and one of his buddies is going to be running the half. That is the only reason I would to a marathon on that quick of a turnaround.

That's right. I remember you talking about doing Flying Pig. Hard to keep all you guys straight. Maybe if you'd update your signature.... P.S. I've got the 2nd-edition Pfitz book, so if you want to PM me with your mailing address, I can make a copy of the training schedule and send it to you. Otherwise just friend me on Facebook (Chad Gruett) and we can chat there.

 

[pmbrown_22]

You are correct. I am using the Advanced I plan. I was going to use the 18/55 plan from Fitz or atleast try it out, but last time I went out there I could not find it so I just started the HH plan. I am adding a few miles here and there as well as throwing in some double days at least once a week. Of course, this was done on your advice last fall.As for what i am training for, I am training for the Flying Pig Marathon in early may and possibly the Sunburst Races Maraton in June. The latter is dependent on whether my brother and one of his buddies is going to be running the half. That is the only reason I would to a marathon on that quick of a turnaround.

That's right. I remember you talking about doing Flying Pig. Hard to keep all you guys straight. Maybe if you'd update your signature.... P.S. I've got the 2nd-edition Pfitz book, so if you want to PM me with your mailing address, I can make a copy of the training schedule and send it to you. Otherwise just friend me on Facebook (Chad Gruett) and we can chat there.

I will try and remember to do that. That would be awesome in fact. I keep meaning to update the sig, but I have not signed up or paid for anything yet so I can't say I'm official yet.

 

[gruecd]

Starting to really wish Boston wasn't still eight weeks away. Had another killer run tonight, doing 12 miles with some short, steep hills and another nice negative split. Did the first six miles in 46:30 (7:45 pace) and the last six in 44:54 (7:29). Ran the last mile in 7:13.

I remember feeling like this with a couple months to go during my Chicago training cycle, too. Hopefully this bodes well for me at Boston.

 

[prosopis]

I bought a new pair of shoes today. For the first time ever I went to a running store and was fit in a pair. I ended up with a pair of Asics gel 1150. I was wearing Brooks Switch and was happy with them. They did not carry those though so I went with the Asics. I am pretty excited about it.

I am now looking for some new socks. Probably on Amazon. What do the runners here suggest? I came into a little cash here and I am hoping to buy some type of garmin thing that will track my time better then I have been doing. I am also interested in my heart rate. I dont want to spend to much though.

 

[prosopis]

You guys know where I am as well as anyone. What Garmin type running watch would you recommend for someone at my running level. I am interested in heart rate,mileage,and times. I am only competing with myself and I want something that is more accurate then my wrist watch.I dont want to break the bank.

 

[Darrinll40]

You guys know where I am as well as anyone. What Garmin type running watch would you recommend for someone at my running level. I am interested in heart rate,mileage,and times. I am only competing with myself and I want something that is more accurate then my wrist watch.I dont want to break the bank.

I use the Garmin 305. It does everything you ask and Amazon has it for 153 now. That is half what I paid over two years ago.I have found it very reliable and accurate on the GPS side. I don't wear the hart rate monitor anymore, it chafes me. It comes with the needed software that keeps a database of your runs, plus they have a site where you can upload your data for showing off to friends and family.

 

[IvanKaramazov]

You guys know where I am as well as anyone. What Garmin type running watch would you recommend for someone at my running level. I am interested in heart rate,mileage,and times. I am only competing with myself and I want something that is more accurate then my wrist watch.I dont want to break the bank.

I use the Garmin 305. It does everything you ask and Amazon has it for 153 now. That is half what I paid over two years ago.

I'm very happy with my 205, but it doesn't have a HRM, so if you want that feature, the 305 is the way to go.

 

[pmbrown_22]

You guys know where I am as well as anyone. What Garmin type running watch would you recommend for someone at my running level. I am interested in heart rate,mileage,and times. I am only competing with myself and I want something that is more accurate then my wrist watch.I dont want to break the bank.

I will second the 305. There is a ton of data that it stores about each run. Dare I say too much, but there is a wealth of information in that data if you ever need it. For me the biggest thing for me was my pace and the actual distance that I have ran. I never knew my pace and it helped me with keeping that steady and made me a better runner.__________________________Update for me: got up around 4:15 and was out the door for 9 this morning at about a 7:48 clip per mile. I felt great the entire run. I am getting the feeling of being on top of my game (at least for me anyway) these weeks.__________________________Forgot to update everyone on Sam's progress. Last week we picked up his hearing aid and he is doing ok with it. As with most things, it is something to start off slow then gradually build time with it in his ear. Needless to say, he is getting used to it, but so far he has lasted about an hour at his longest stretch which for a curious 2 year old is really good. It is just new for him and we can't tell him to just "leave it in" as he does not understand. Audiologist said it could be up to 3 months before it sticks, but we are going to keep trying until we get it. We also start speech therapy next week and are very excited about that. Hopefully we can get him talking a bit more, but he will do fine. He is a trooper and is always willing to do new things.

 

[IvanKaramazov]

I am now looking for some new socks. Probably on Amazon. What do the runners here suggest?

These are what the really hard-core runners wear. Be sure to pick up the matching headband.

 

[gruecd]

I am now looking for some new socks. Probably on Amazon. What do the runners here suggest? I came into a little cash here and I am hoping to buy some type of garmin thing that will track my time better then I have been doing. I am also interested in my heart rate. I dont want to spend to much though.

Balega Hidden Comfort. 'Nuff said.

 

[El Floppo]

speaking of gear:

recommendations for headphones? my buds kept falling out the other day (I never used to run with my ipod)

how about an arm-carrier for my ipod? (video ipod)

gracias!

 

[Sand]

speaking of gear:

recommendations for headphones? my buds kept falling out the other day (I never used to run with my ipod)

how about an arm-carrier for my ipod? (video ipod)

gracias!

I like my kid's Skullcandy earbuds of all that I have tried. They come with 3 insert sizes, so you can find the size that doesn't fall out.As far as an arm-carrier, here you go. I think that is the right size for your video ipod. I bought that exact one to house my Garmin Edge while I run and it works great for 99 cents.

 

[Third]

I am now looking for some new socks. Probably on Amazon. What do the runners here suggest? I came into a little cash here and I am hoping to buy some type of garmin thing that will track my time better then I have been doing. I am also interested in my heart rate. I dont want to spend to much though.

Balega Hidden Comfort. 'Nuff said.

Another well-reviewed option is this Thorlo Lite running sock.I have three pair and really love them.

 

[Darrinll40]

Since I ran harder than I planned on Sunday I went out for 3.5 and wanted to take it easy. I started too fast and ended at the pace I wanted but still finished under 10 m/m average. 9:41, 9:50, 10:04, and the last half mile at 10:18. But I was really puffing. Today was also the first warm day in a while, 70 degrees and 64% humidity.

 

[Sand]

Since I ran harder than I planned on Sunday I went out for 3.5 and wanted to take it easy. I started too fast and ended at the pace I wanted but still finished under 10 m/m average. 9:41, 9:50, 10:04, and the last half mile at 10:18. But I was really puffing. Today was also the first warm day in a while, 70 degrees and 64% humidity.

The consistency seems to be paying off! ------I went and did the longest swim workout yet so far. Felt good at 3500 yds (my new typical length) and pushed it to 4000. 4000 was definitely enough. All my sets were 100s or 200s (and held 1:23-1:31 for all of them), so this was a good workout. My shoulders will feel it tomorrow! 30 miles so far this year - on track for 200 easy.Tweaked a muscle in my left calf, so laid off the bike tonight. I do need to start hitting it, though.

 

[The_Man]

5 miles this morning -- rocked it. A 7:47 pace, did the last half mile in 3:30. Loved finishing the run in daylight after so many mornings in the dark. Spring is coming! Though it looks like we're getting another blizzard first

 

[Third]

Did my final long run last night before the my half on March 7 - 11 miles at an 8:40 pace. It was my best run in quite awhile. My target pace was 9:00, so I was just cruising - not pushing at all.

As I've mentioned, I'm doing the FIRST training program for this race. Every run has a specific pace that should be met. I think the program has prepared me well for the half, but in all honesty I am tired of looking at my watch so much while I'm running. It has taken some of the fun out of it. I'm looking forward to post-race where I can just go out and run.

 

[pigskinliquors]

Great run TheThird! I have a half on the same day. I might run a semi-long run this weekend yet, as I don't plan on racing, but just running (with friends).

My update:

I had a really nice 6 mile run yesterday. Warmed-up with an 8:35, then went 8:17, 8:05, 7:51, 7:44 and 7:28. Legs felt great, and I'm pretty convinced that my poor run over the weekend was due to the heat.

Weather down here has been crazy. Our kids went swimming on Sunday in 80 degree weather, and then we had 3+ inches of snow yesterday, and I woke up to 29 degree weather today = CRAZY!

 

[Third]

gruced - Forecast shows an overnight low of 40F and a high of 55F on the Friday before Little Rock.

 

[IvanKaramazov]

Did my final long run last night before the my half on March 7 - 11 miles at an 8:40 pace. It was my best run in quite awhile. My target pace was 9:00, so I was just cruising - not pushing at all. As I've mentioned, I'm doing the FIRST training program for this race. Every run has a specific pace that should be met. I think the program has prepared me well for the half, but in all honesty I am tired of looking at my watch so much while I'm running. It has taken some of the fun out of it. I'm looking forward to post-race where I can just go out and run.

Is this your first half, or just your first time using this particular training program?

 

[Third]

Did my final long run last night before the my half on March 7 - 11 miles at an 8:40 pace. It was my best run in quite awhile. My target pace was 9:00, so I was just cruising - not pushing at all.

As I've mentioned, I'm doing the FIRST training program for this race. Every run has a specific pace that should be met. I think the program has prepared me well for the half, but in all honesty I am tired of looking at my watch so much while I'm running. It has taken some of the fun out of it. I'm looking forward to post-race where I can just go out and run.

Is this your first half, or just your first time using this particular training program?

It's my first half, but "FIRST" is the acronym for the training program.

 

[IvanKaramazov]

Did my final long run last night before the my half on March 7 - 11 miles at an 8:40 pace. It was my best run in quite awhile. My target pace was 9:00, so I was just cruising - not pushing at all.

As I've mentioned, I'm doing the FIRST training program for this race. Every run has a specific pace that should be met. I think the program has prepared me well for the half, but in all honesty I am tired of looking at my watch so much while I'm running. It has taken some of the fun out of it. I'm looking forward to post-race where I can just go out and run.

Is this your first half, or just your first time using this particular training program?

It's my first half, but "FIRST" is the acronym for the training program.

Have fun with the race. The half is definitely my favorite distance.

 

[El Floppo]

any other ideas for headphones? what do the rest of you guys use?

thanks for that armband link- 99c!? gotta jump on that tonight.

 

[Sand]

any other ideas for headphones? what do the rest of you guys use?thanks for that armband link- 99c!? gotta jump on that tonight.

Glad you like at least one suggestion.On my end, I had a heck of a day. I managed to do strength training at lunch. I had a dentist appointment, so left work early. Double edged sword - hate the dentist, but I got out in time for a good workout after work. Did a 2000yd swim, 4 mile run, and a 45 minute bike after work. So I pretty much did everything today.

 

[gruecd]

Wow. Where the hell is everybody??

Got outside last night for an easy 5 and again tonight for the dreaded LT run. Did 2 miles easy, then 4 miles at LT pace (6:35, 6:29, 6:28, 6:33), and then another 3 miles easy. Nine miles total at 7:13 average pace.

I'm busy tomorrow night and all day Saturday, so I've gotta turn around and do my long run (16 miles) tomorrow morning. Ugh.

 

[Juxtatarot]

any other ideas for headphones? what do the rest of you guys use?

thanks for that armband link- 99c!? gotta jump on that tonight.

Personally, I like these. Nike VaporThey get poor reviews but they are the only ones that stay on for me. Sound quality is OK. They don't last forever but they are relatively inexpensive so buying a new pair isn't that big a deal.

 

[gruecd]

Less than 12 hours later, and I'm back at it, getting ready for my 16-miler. It's 17° right now, 4° with the wind chill. Ugh.

 

[pmbrown_22]

did 6 x 800's on the tread mill last night. 1 mile warm up and 1 mile cool down. For some reason, I like to do these workouts on the treadmill because I know I can keep my pace steady without thinking about it. It was a good run for me and I was feeling it at the end of it.

As for Wednesday, I did not go out. This is a step back week for me and it was an optional run. I took the extra rest as I did not have much time and needed the extra sleep. I made a good decision as I felt refreshed yesterday. Another off day today and then 9 pace on Saturday and 12 on Sunday.

 

[BassNBrew]

Less than 12 hours later, and I'm back at it, getting ready for my 16-miler. It's 17° right now, 4° with the wind chill. Ugh.

Thanks for reminding me how great it is not to live in the upper midwest.

 

[BassNBrew]

Anyone got any suggestions on how to get rid of a cold in 24 hours? Figures I dodge the funk all winter until the day before an event.

 

[gruecd]

Less than 12 hours later, and I'm back at it, getting ready for my 16-miler. It's 17° right now, 4° with the wind chill. Ugh.

16-miler done at an early-morning, can't-get-any-turnover 8:17 pace. Wouldn't have been so bad if my damn Gatorade bottles wouldn't have frozen halfway through the run. Had to stop a couple of times, take the tops off my Fuel Belt bottles, and try to shake frozen Gatorade slushy into my mouth. Fun.Anyway, it's done. Tomorrow is our annual high school alumni b-ball tournament, so I'll be playing at least a couple games of hoops. It's just for fun, so main thing is just not getting injured.Have a great weekend, everybody!

 

[tri-man 47]

Wow. Where the hell is everybody??

A couple of mornings shoveling this week; a couple with yoga workouts (and getting in my lunges and squats). Good 45 minutes of swimming this morning - about 2,000 yards, with a steady 1,500 yards (30 laps) @ 29:40. Feeling good for just swimming once/week over the past month after a layoff.

 

[proninja]

I'm here, it's been a pretty lazy week. Last weekend on Saturday I went out for an impromptu ride with my uncle (got some good hill work in) who's ridden for years and years. I'm in the middle of deconstructing my cross bike, taking most of the nice stuff off it and putting old beat up stuff on it so I can, well, beat it up - and I'm going to build up a road bike - just need a frame.

I threw it together (put a new fork, bar, stem, shifters on) on saturday morning in a big hurry, and I didn't get the saddle tightened into the seatpost well enough, and my saddle tilted forward during the ride. We were out for about 2.5 hours, and my hands were a bit numb when I got back (due to the increased pressure from my saddle tilting forward, I assume.) Well, my right hand stayed numb, and I lost pretty much all fine motor skill and strength. The rest of the day, I had to turn my key in the ignition with my left hand, and my hand just couldn't do things.

It's been gradually getting better, but it's still not back to 100%, and I've stayed off the bike all week - I'm doing the Chilly Hilly on Sunday, and my hand should be almost 100% by then - and I've got my bike set up more appropriately now.

 

[pigskinliquors]

any other ideas for headphones? what do the rest of you guys use?

thanks for that armband link- 99c!? gotta jump on that tonight.

I use these. Not the greatest quality, but they stay put, handle moisture, and seem to do the job. I had another attempt at a "speed" run yesterday. It was a bit better than the last one, but I'm still not anywhere near where I'd like to be. I ran a warm-up mile, followed by a 7:15 mile (half mile recovery), 7:12 mile (half recovery) 7:11 (half recovery). I didn't have my HR monitor on, but know I was red-lining coming in. The temp was great (45 degrees) = I have no excuse other than I'm not in as good of shape as I'd like to be

 

[2Young2BBald]

Just finished up a couple of really busy weeks, with lots of travel. Since we've last spoke I was in Chicago (actually Downers Grove) for 3 days of meetings, to drive home and spend less than 10 hours at home and then drive "Up North" to Grayling, MI, for 4 days, back home for less than 2 days and then was down in West Lafayette, IN, for 3 days. Even with all this, I got in some really good work outs.

I Downers Grove, I swam in a hotel pool because I could not find a gym close that had a pool. It was about 90 degree and full of questionable floaties, but it was a swim none the less. If I paced it off right, I did about 2,000 yards.

Up North I did a couple of brutal/fun non-traditional workouts. On the Friday up there, I took my daughter cross country skiing. I had only been a few times and taught her as best as I could. The weather was perfect, about 34 and totally sunny (got a bit sunburned). The trail was a 2.5 mile loop. It took FOREVER with her, but we had a blast chatting and enjoying our time together. After the loop, she wanted to take some pictures, so I asked if she'd mind if I did a 2nd loop. She didn't and I got after another 2.5 miles. I did it in just over 25 minutes (not bad, huh, 10 MM in skis?). I was GASSED and, being a dork, wore the Garmin and HRM. My max speed was 7:10 MM and going up hill got my heart rate up to 169 (PSL, I tried the 2XUs under the Oxy for this and they worked GREAT). We stayed in a lodge on a private game club that had about 700+ private acres. My legs were cooked, but I went for a 2.5 mile snowshoe trudging up and down amazing hills. Saw a few deer, walked across a lake (which looked real cool on the Garmin map data) and maintained a heart rate above 145 the whole time

Swam 2,500 yards at home on Monday. I was slow, sore and way out of sync. Not sure if it was the pool swim, cooking my legs up north or both. I need to work on technique again. Rode the trainer for 15-miles on Tuesday. Took it easy per the HIM training plan I am following.

Finally, I did an easy 50-minute run on the dreadmill at the hotel last night. Its weird, much of the HIM training plan does the running in minutes vs. distance, and I think I am going to like it this way. I was supposed to do some core work tonight, but my neck is killing me from the drive so I am going to skip it and add some in tomorrow. The drive home was in a brutal snow storm and I have zero energy anyway.

Hope all is well here!!! I will do some catch up this weekend and see what has been going on.

 

[BassNBrew]

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Cold race day in the south. I'll throw out some goals for giggles.

3 mile run: target 24'45", stretch 24'00"

t1: target 2'00"

30 mile bike: target 1h27m45s, stretch 1h25m

t2: target 2'00

3 mile run: target 29'00", stretch 27'00"

Of course I doubt the course distances will be accurate.

 

[Darrinll40]

No run this morning. It is 40 degrees and raining. I know, I am a wimp, but I do not want to get sick again. I am going to do the 5 miler tomorrow morning.

 

[tri-man 47]

A touch of new snow cover, so did a couple mile warm-up then headed to the local 5-story parking garage for 50 reps up and down (takes a bit over a minute per rep).

 

[gruecd]

gruced - Forecast shows an overnight low of 40F and a high of 55F on the Friday before Little Rock.

Current AccuWeather forecast: low of 43F on Saturday night and a high of 63F on race day. A little warmer than I'd like, especially since I won't be acclimated to the heat. Oh, well.

 

[Darrinll40]

I got in 4.68 at a 10:38 pace. Though I didn't shoot for it I also achieved negative splits. The damn temp was 37 when I left and 40 when I got back. I never thought I would see 37 degrees in Central Florida on the last day of February.