Ran a 10k in June (3 Viewers)

[Ned]

I had to do it: I popped a hard mile this a.m. as part of an otherwise easy run. 6:25 pace, though I still don't feel comfortable yet. But I had to know that I can, to some degree, SandTM the start of my 5K race on Sunday ...then see if I can hang on. I'm hoping the race environment will pull me faster. I'd love to reach the two mile mark at 13:00.

I predict 19:45.

 

[17seconds]

12miles yesterday was punishing. Calves hurting like crazy. 6mi recovery tonight, rest day, 4mi recovery on Sat, then 5K on Sun where I hope to break my PR of 21:53. I'll be the oldest sum##### in the race. 30-39 and I turn 40 two days later.

 

[benson_will_lead_the_way]

Getting a little frustrated fellas. Ran 4 miles in 27:50. First 2 miles I wanted to keep at 7 minute pace...ended up going 14:15. But I busted it the last 2 miles and only ended up going 13:35. Just thought I was cruising at a much faster pace.

 

[Sand]

Getting a little frustrated fellas. Ran 4 miles in 27:50. First 2 miles I wanted to keep at 7 minute pace...ended up going 14:15. But I busted it the last 2 miles and only ended up going 13:35. Just thought I was cruising at a much faster pace.

Was this a race or just a training run?

 

[tri-man 47]

12miles yesterday was punishing. Calves hurting like crazy. 6mi recovery tonight, rest day, 4mi recovery on Sat, then 5K on Sun where I hope to break my PR of 21:53. I'll be the oldest sum##### in the race. 30-39 and I turn 40 two days later.

Ooooh, a masters runner! The brackets do start to thin out just a little bit.

 

[benson_will_lead_the_way]

Getting a little frustrated fellas. Ran 4 miles in 27:50. First 2 miles I wanted to keep at 7 minute pace...ended up going 14:15. But I busted it the last 2 miles and only ended up going 13:35. Just thought I was cruising at a much faster pace.

Was this a race or just a training run?

Just training

 

[2Young2BBald]

12miles yesterday was punishing. Calves hurting like crazy. 6mi recovery tonight, rest day, 4mi recovery on Sat, then 5K on Sun where I hope to break my PR of 21:53. I'll be the oldest sum##### in the race. 30-39 and I turn 40 two days later.

Ooooh, a masters runner! The brackets do start to thin out just a little bit.

Not in triathlon, the damn mid life crisis division is typically the fattest of them all. Which reminds me, #### Triathletes Don't Say I want to be an aerodrink straw

 

[2Young2BBald]

____________________________Update. I saw decent pool success last night. My plan was to do 100 yard intervals on the 2s, 15 sets and wrap with a 500. I did my first hundred in 1:22, kept the next 2 under 1:30 and all but one under 1:40 for the first 1,000 yards (but sure needed the rest up to the 2-minute mark versus going on 1:45). At 1,000 I took an extra minute rest and then did another 500. First one was in 1:31, but the next 4 were around the 1:40 mark with 2 bleeding over. Fully cooked, I still swam a 500 at the end in 9:32. I "liked" the 100 yard intervals over the 50, but intervals still suck.

Sweet! So do you ever do any one-arm drills? I found those were helpful, particularly for acclimating to left-side breathing. It's a nice drill to focus on the hand entry and pull. Plus, if a shark ever bites an arm off, I can still swim to shore.

These recent addition of intervals are really the first form of drills I've done other than a warm up set here and there with the pull buoy. I still have some metal issues with the swim that make me want to swim long training sets to reassure myself that I can do longer distances. With only two pool days a week, I am trying to make one a long session and one (now) a speed session with the intervals. I need to make time for more drills, but can't seem to fit it in.

 

[prosopis]

Anybody got a recommended schedule for somebody who hasn't ran in 3 years? In moderate shape as I've beeing doing eliptical for a while, but that is a different animal. Not looking to run races, but for general fitness (i.e. not be a fat ###).

I started with this http://www.coolrunning.com/engine/2/2_3/181.shtml

 

[prosopis]

Do you guys tip for a massage? If so how much?

 

[AcerFC]

Do you guys tip for a massage? If so how much?

20% whenever I get my wife one. Never had one myself

 

[Sand]

Do you guys tip for a massage? If so how much?

Now that's a loaded question.

 

[Ned]

Do you guys tip for a massage? If so how much?

7.5

 

[jb1020]

Well, the 5K went better than planned, 22:45. Though it was a very amateur event. No real complaints because it was free.

I showed up an hour early and asked a guy where the check in was, he explained there really isn't a check in we'll just start when he blows the horn. So my time is official only by my garmin.

Since this was an event put on by the boot camp people they all got to the starting line first. I was way in the back.

Dude blows the horn and half the people don't even start walking, its a straight power walk, strollers, groups, etc.

I was able to work my way thru the majority of the crowd by half a mile or so then it was fine, except when the cross cross back over itself and we had to dodge the walkers again.

I successfully Sanded it! I didn't drop off as much as I thought it would.

Mile 1 6:47 HR Avg 172/ max 183

Mile 2 7:25 HR Avg 183/ max 189

Mile 3 7:32 HR Avg 186/ max 191 (my ####### shoe came untied at about 2.40 I actually stopped and tied it)

Mile.13 1:00 HR Avg 190/ max 191

It was a good time, I did better than I expected too....thats always a treat.

Garmin data for those interested.

 

[AcerFC]

Nice run JB. Seems odd that it took you a minute to run the last .13

Did you slow down at the end?

 

[jb1020]

Nice run JB. Seems odd that it took you a minute to run the last .13Did you slow down at the end?

I don't feel like I did...it said my avg pace for that lap was 7:47. Thats a little slower, but not too drastic. It was a tight finishing chute and there was a 1 mile walk for some folks so it was a little crowded.

 

[AcerFC]

Nice run JB. Seems odd that it took you a minute to run the last .13Did you slow down at the end?

I don't feel like I did...it said my avg pace for that lap was 7:47. Thats a little slower, but not too drastic. It was a tight finishing chute and there was a 1 mile walk for some folks so it was a little crowded.

Maybe Im just not thinking of it right. I just know that from my house to the end of the block is .1 miles and I get it done quickly. Doesnt matter though, great time, glad you ran well.

 

[pigskinliquors]

Nice Race JB I highly recommend these.

______________________

My update:

I only got one workout in yesterday = I skipped Ab Ripper and Yoga. I played hookey in the afternoon, as a "friend" asked me to go to the movies with her (21 Jump Street = meh). Afterwards we went to Happy Hour together. She had to pick up her son at 5:30, so I met another group of friends which somehow led to me until 11:00 pm . I have postponed today's workouts (60 minute elliptical, Back and Legs then Ab Ripper) until late this afternoon as I'm

 

[BassNBrew]

Last night was a trial 5k to determine if I race this weekend. 2-3 weeks ago I ran a 24 min 5k and my goal was 23:30. I done 2 speed workouts since the last 5k test and expected to be able to hit the bogey.

mile 1: 7:33, 160 hr. ahead of pace

mile 2: 8:16, 161 hr. oh no...

mile 3: 8:17, 163 hr. pathetic...

mile 3.1: 7:36, 165 hr.

Huge fail. I ran hard enough that my gut was hurting most of the way. I'm plulling the plug on the tri this weekend.

I'm beginning to wonder if I've hit my genetic limit and will never get faster. I thought a gazillion miles of the winter would lead to some quick results from speed work. I lighter than I have been in ages and it's not translating to any bonus speed. I'm going to give it one more month and then re-assess.

 

[pigskinliquors]

I'm beginning to wonder if I've hit my genetic limit and will never get faster. I thought a gazillion miles of the winter would lead to some quick results from speed work. I lighter than I have been in ages and it's not translating to any bonus speed. I'm going to give it one more month and then re-assess.

I'm not buying it. You put a gazillion miles in, but did very little speed work. I recommend you do one speed workout (using 200's) and one hill workout per week for awhile. Then get your ### in here and tell us you are getting faster. DO IT!

 

[tri-man 47]

I'm beginning to wonder if I've hit my genetic limit and will never get faster. I thought a gazillion miles of the winter would lead to some quick results from speed work. I lighter than I have been in ages and it's not translating to any bonus speed. I'm going to give it one more month and then re-assess.

I'm not buying it. You put a gazillion miles in, but did very little speed work. I recommend you do one speed workout (using 200's) and one hill workout per week for awhile. Then get your ### in here and tell us you are getting faster. DO IT!

I agree ...get some focused workouts, and see how it goes. I've done two, 3-week segments of focused speedwork building up to Sunday's 5K, and I still don't feel like it has really kicked in for me yet.

 

[AcerFC]

Sooo, it's going to feel like 30 and be snowing come run time tomorrow. My wife is telling me to ditch it. I don't want to but it will suxors.

Any advice on keeping warm. Don't have pants so I have to wear shorts.

 

[2Young2BBald]

Sooo, it's going to feel like 30 and be snowing come run time tomorrow. My wife is telling me to ditch it. I don't want to but it will suxors. Any advice on keeping warm. Don't have pants so I have to wear shorts.

A couple of ideas. Find an old sweatshirt and sweat pants (winter hat, etc) and wear them until a few minutes before the gun. Most race outfits gather and donate the clothes. Or, wear a trash bag as a coat and ditch it right before the gun. For the run itself, just double up shirts. You'll warm up quick.

 

[2Young2BBald]

I'm beginning to wonder if I've hit my genetic limit and will never get faster. I thought a gazillion miles of the winter would lead to some quick results from speed work. I lighter than I have been in ages and it's not translating to any bonus speed. I'm going to give it one more month and then re-assess.

I'm not buying it. You put a gazillion miles in, but did very little speed work. I recommend you do one speed workout (using 200's) and one hill workout per week for awhile. Then get your ### in here and tell us you are getting faster. DO IT!

I agree ...get some focused workouts, and see how it goes. I've done two, 3-week segments of focused speedwork building up to Sunday's 5K, and I still don't feel like it has really kicked in for me yet.

As I recommended before, buy the short eBook The Endurance Nerd and there is a whole section that will make it clear that those gazillon long and slower miles is why the speeds not there. I've reluctantly started interval work in the pool because I can now swim longer distance, but am not getting any faster. While the proof will come this season, I am already seeing nice spped gains.

 

[Ned]

jb - nice one! I bet you got more in ya given you just did a crash n burn speed workout the day before.

Acer - Man up and go! you can't get perfect conditions every race. Just layer up before the race and shed the layers just before the gun.

BnB - I completely agree with PSL. If you had spent all winter training on speed work and werent improving, I would be more inclined to agree that youve tapped all you got. You've done >99% of your training as long slow runs. I will guarantee you will get faster if you dedicate 3-4 weeks on speed work.

 

[gruecd]

Decided kinda last minute (like an hour before the 6pm start) to run a local 5K tonight. It's was cold (mid-30s) and with a headwind pretty much the entire way, but I ended up running (unofficially) 18:38, which was a new PR by a whoppping 45 seconds. Apparently my old PR was kinda soft....

Only a slight SandTM to my start, going 5:59, 6:07, 6:08, and then 4:52 pace for the last tenth. Felt like I was gonna puke pretty much the entire last mile. Pretty much par for the course for that GD distance....

And with that, I announce my retirement from 5Ks.

ETA: Acer, man up! I ran in a singlet and shorts tonight!

 

[Sand]

Only a slight SandTM to my start, going 5:59, 6:07, 6:08, and then 4:52 pace for the last tenth. Felt like I was gonna puke pretty much the entire last mile. Pretty much par for the course for that GD distance....

Nicely paced - that probably was close to your best ability.

 

[2Young2BBald]

Decided kinda last minute (like an hour before the 6pm start) to run a local 5K tonight. It's was cold (mid-30s) and with a headwind pretty much the entire way, but I ended up running (unofficially) 18:38, which was a new PR by a whoppping 45 seconds. Apparently my old PR was kinda soft....

Only a slight SandTM to my start, going 5:59, 6:07, 6:08, and then 4:52 pace for the last tenth. Felt like I was gonna puke pretty much the entire last mile. Pretty much par for the course for that GD distance....

And with that, I announce my retirement from 5Ks.

ETA: Acer, man up! I ran in a singlet and shorts tonight!

HFS.

 

[Ned]

Decided kinda last minute (like an hour before the 6pm start) to run a local 5K tonight. It's was cold (mid-30s) and with a headwind pretty much the entire way, but I ended up running (unofficially) 18:38, which was a new PR by a whoppping 45 seconds. Apparently my old PR was kinda soft....

Only a slight SandTM to my start, going 5:59, 6:07, 6:08, and then 4:52 pace for the last tenth. Felt like I was gonna puke pretty much the entire last mile. Pretty much par for the course for that GD distance....

And with that, I announce my retirement from 5Ks.

ETA: Acer, man up! I ran in a singlet and shorts tonight!

Awesome. I told you!

ETA: Retiring? You #####.

 

[gruecd]

Officially 18:36. #8 overall. 3rd place M35-39.

 

[prosopis]

Officially 18:36. #8 overall. 3rd place M35-39.

Damn that is fast

 

[sho nuff]

Sooo, it's going to feel like 30 and be snowing come run time tomorrow. My wife is telling me to ditch it. I don't want to but it will suxors. Any advice on keeping warm. Don't have pants so I have to wear shorts.

30 is not bad at all.SS or compression SS/tank under a LS tech shirt should be plenty

 

[sho nuff]

Officially 18:36. #8 overall. 3rd place M35-39.

Damn that is fast

Very nice in those conditions.But retiring from that?

 

[gruecd]

Very nice in those conditions.But retiring from that?

I seriously hate the 5K distance. I've always said that once I go sub-19, I'm done.

 

[gruecd]

Only a slight SandTM to my start, going 5:59, 6:07, 6:08, and then 4:52 pace for the last tenth. Felt like I was gonna puke pretty much the entire last mile. Pretty much par for the course for that GD distance....

Nicely paced - that probably was close to your best ability.

Is this you trying to trick me into doing another one??

 

[tri-man 47]

Only a slight SandTM to my start, going 5:59, 6:07, 6:08, and then 4:52 pace for the last tenth. Felt like I was gonna puke pretty much the entire last mile. Pretty much par for the course for that GD distance....

Nicely paced - that probably was close to your best ability.

Is this you trying to trick me into doing another one??

No, that would be me reminding you of my PR of 18:08 back, well, back when I was your age.

Seriously - congrats on an excellent race and a fantastic time! Now on to Boston!!!

 

[sho nuff]

The 12/7 is in the books.

Wow!!! Extremely hard but satisfying run.

Started out 3 pretty easy miles...10:05, 10:11, 10:22 (was trying to keep it around 10:10 so on average, mission accomplished...that last one i was adjusting my water belt so lost a few seconds there...no biggie)

Then for the 7

-8:36

-8:34

-8:40

-8:24

-8:29

-8:34

-8:47

Then 2 cool down at 10:07 and 10:06

The 3rd mile had a bit of uphill in it...otherwise I did pretty good trying to hold around 8:30-8:35...and obviously the run got to me on the 7th tempo mile. Probably the hardest 8:47 I have run...was also pretty hilly on that mile (well, all the miles are pretty hilly around here but that one was probably 3/4s uphill hitting the highest point during my run.

Not bad on a day with 66* to start, clear sunny and 80-85% humidity.

 

[Hang 10]

Officially 18:36. #8 overall. 3rd place M35-39.

Impressive. Just finished my first week of my 10k training plan.Tuesday - 8 x 400 @ 10.6 on the treadmill with a 400 RI at 6.0Thursday - one mile easy (8:21) three miles at a short tempo pace (6:46 , 6:40 & 6:34) finish with one easy mile (8:27)Saturday - SUPPOSED to run six miles at a long tempo pace but like an idiot I run the whole thing at almost top speed. (6:24, 6:36, 6:43, 6:51, 6:50 & 6:39) Excuse me while I go puke. :X

 

[AcerFC]

I'm running to a fantasy baseball draft so I'll update later. I wasn't as concerned with the cold as I was with the snow but that didn't happen. Even stopped raining for race

5K on my calibrated watch: 22:00

BUT: they had the 5K set up at 3.21 miles so my official time was 22:42 still a PR

I'll update later with more specifics.

 

[tri-man 47]

jb and Acer - solid racing (along with gruecd's excellent PR)!!! I guess I'm up next.

sho nuff and Hang 10 - solid training!!!

 

[Ned]

acer - that sucks they screwed up a friggin' 5K course. That's almost unheard of. Congrats on the PR, regardless!

shonuff - nice work! Now picture that bad boy sandwiched in the middle of a 55mi week. You're going to be a very well prepared first time marathoner.

Hang 10 - That is some smoking fast work. Enjoy some recovery runs.

_________

Finished off March with a great 12mi MLR. I was supposed to do this yesterday, but with work schedules and kids, I couldn't get out to run. Decided to give myself a break and make this weekend a 30mi adventure (12 today, 18 tomorrow). I'm feeling razor sharp right now. Nothing but silky smooth sailing for 12mi this morning at 9:17/143. That 143 is what I used to try to keep my recovery runs at.

BnB - thanks so much for hammering the lower HR into my head. It's making a world of difference.

Today's run put me at 206.9 for the month.

 

[2Young2BBald]

jb and Acer - solid racing (along with gruecd's excellent PR)!!! I guess I'm up next.

sho nuff and Hang 10 - solid training!!!

CRUSH IT tomorrow!!! I've got a wicked 10K dirt race tomorrow myself. Last year, the course was covered in ice, this year it'll be just mud as that area got about 2" of rain last night. Looking forward to every nasty bit of it.

 

[prosopis]

Very nice in those conditions.But retiring from that?

I seriously hate the 5K distance. I've always said that once I go sub-19, I'm done.

Did you rip your shirt off and drop it 8 mile style?

 

[prosopis]

The 12/7 is in the books.Wow!!! Extremely hard but satisfying run.Started out 3 pretty easy miles...10:05, 10:11, 10:22 (was trying to keep it around 10:10 so on average, mission accomplished...that last one i was adjusting my water belt so lost a few seconds there...no biggie)Then for the 7-8:36-8:34-8:40-8:24-8:29-8:34-8:47Then 2 cool down at 10:07 and 10:06The 3rd mile had a bit of uphill in it...otherwise I did pretty good trying to hold around 8:30-8:35...and obviously the run got to me on the 7th tempo mile. Probably the hardest 8:47 I have run...was also pretty hilly on that mile (well, all the miles are pretty hilly around here but that one was probably 3/4s uphill hitting the highest point during my run.Not bad on a day with 66* to start, clear sunny and 80-85% humidity.

nice, pretty humid for that I am impressed.

 

[prosopis]

jb and Acer - solid racing (along with gruecd's excellent PR)!!! I guess I'm up next.

sho nuff and Hang 10 - solid training!!!

CRUSH IT tomorrow!!! I've got a wicked 10K dirt race tomorrow myself. Last year, the course was covered in ice, this year it'll be just mud as that area got about 2" of rain last night. Looking forward to every nasty bit of it.

Good luck to both of you.

 

[prosopis]

I did a nice easy 5 mile recovery run today. My right upper leg right near my nut sack is killing me and has been since I tried that speed workout. After every run it kills me. I mentioned it at my massage and she said it felt WAY tighter then the left. She worked it over really hard. To the point where I had to ask her to back off. I dont think she helped it at all and it may be worse. I have had painful massages before but this girl beat them all by a lot. She pretty much used her elbow and full body weight the entire time. She told me she was forcing the muscles to relax. I damn near cried at one point. I also have some bruising from it.

I saw the guy at the grocery store again. I asked him why he did not accept the scholarship to Pima Comm College. He told me he did not like the coach or his style. Says he still goes to Pima and races those guys every chance he gets just to show them up. He gave me some interval advice and pointed me towards a road they do their workouts on which I am going to try. Nice guy. He also said he was 24 and started running at ?21. He did not like the kids at Pima because they were 19 year old jocks. He says he was really into the drug scene in highschool and just cant hang out with the jock crowd. Interesting guy.

Good luck to all the racers this weekend.

 

[sho nuff]

shonuff - nice work! Now picture that bad boy sandwiched in the middle of a 55mi week. You're going to be a very well prepared first time marathoner.

Id rather not picture that just yet. It was hard enough to cap off a 35 mile week.

 

[Ned]

I did a nice easy 5 mile recovery run today. My right upper leg right near my nut sack is killing me and has been since I tried that speed workout. After every run it kills me. I mentioned it at my massage and she said it felt WAY tighter then the left. She worked it over really hard. To the point where I had to ask her to back off. I dont think she helped it at all and it may be worse. I have had painful massages before but this girl beat them all by a lot. She pretty much used her elbow and full body weight the entire time. She told me she was forcing the muscles to relax. I damn near cried at one point. I also have some bruising from it. I saw the guy at the grocery store again. I asked him why he did not accept the scholarship to Pima Comm College. He told me he did not like the coach or his style. Says he still goes to Pima and races those guys every chance he gets just to show them up. He gave me some interval advice and pointed me towards a road they do their workouts on which I am going to try. Nice guy. He also said he was 24 and started running at ?21. He did not like the kids at Pima because they were 19 year old jocks. He says he was really into the drug scene in highschool and just cant hang out with the jock crowd. Interesting guy.Good luck to all the racers this weekend.

I'd get that groin checked out ASAP. I am almost always bruised after a DT massage. FWIW

 

[Sand]

Acer, Hang 10 - nice workouts. Those are moving pretty good!

2Y - good luck! Can I assume a trail run?

---

On my end I finally felt good enough this weekend for a hard ride. 50 miles of rolling goodness to the tune of 3,100ft. of climbing. Power performance was pretty good, considering I've done precious little biking. Lots of second best times put up (so really not bad at all). Capped off the morning with a 1500yd swim. Terribly slow, but I didn't cramp (always my issues on swims after hard bikes).

 

[2Young2BBald]

Acer, Hang 10 - nice workouts. Those are moving pretty good!

2Y - good luck! Can I assume a trail run?

---

On my end I finally felt good enough this weekend for a hard ride. 50 miles of rolling goodness to the tune of 3,100ft. of climbing. Power performance was pretty good, considering I've done precious little biking. Lots of second best times put up (so really not bad at all). Capped off the morning with a 1500yd swim. Terribly slow, but I didn't cramp (always my issues on swims after hard bikes).

Hell Yes!! I am having withdrawal after having to skip last week race. In the week prior to the race last year it snowed like hell, temp spiked to like 60 and the dropped to below zero make any part of the course not in direct sunlight sheer ice. The outfit putting on the event is this awesome little charity and they probably should have cancelled based on the conditions, but the two races they do each year are their biggest fundraisers. The sent out at least 5 emails about the conditions and most heeded the warnings and ran it YakTraks (or did the screws in old shoes trick). Those that didn't paid for not paying attention. I had a woman just ahead of me go Charlie Brown when Lucy pulls the football away. I stopped for a second to help her get her wind back until she begged me to go. The had to cart at least three other guys out of the woods. Tomorrow should be much more tame. Mud will be the only real issue and its supposed to be close to 50 at gun time with some sun. I am feeling a bit crappy, so I am just going to have fun with it and enjoy the 4 lakes the course passes and the pine forest the last couple of miles.