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Ran a 10k in June (1 Viewer)
- Thread starter GStrot
- Start date
jb1020
Footballguy
When you guys do intervals do you have it programmed in your GPS, to buzz you when to walk and when to run? I've had the luxury of a flat straightaway in my neighborhood that measures .25 stop sign to stop sign. I just hit the lap button.
I just figured out how to set up a program on garmin connect, didn't know if thats how y'all do it.
On a side note, I ran up pretty close on a gator the other day. Not cool. Had a nice little HR spike.
I just figured out how to set up a program on garmin connect, didn't know if thats how y'all do it.
On a side note, I ran up pretty close on a gator the other day. Not cool. Had a nice little HR spike.
Ned
Footballguy
Yup I do custom workouts with each interval and RI programmed in. I do mine in our neighborhood and I get a lot of strange looks when I'm heading by someone and it's doing the countdown beeps to the next interval. You can delete all of the stock workouts from the watch and just have your few interval workouts in there to make it easier to scroll through.
2Young2BBald
Footbaldguy
For training intervals, I use a HS track to run them by distance. For racing using run walk, especially on trails, I used the alarms on the Garmin. For example, I do a trail 1/2 marathon each spring. The time I've ran it all, I've ended up pretty wrecked, usually due to being under trained for spring trail running. Last year I was way under trained, so I went with an 8/2 run/walk for the event. Net result, was that I ran it only 2 minutes slower than one of the times where I ran it all without the walks, but felt great after and recovered twice as fast (which is really what Galloway preaches about run/walk). I have the trail 1/2 a week from Saturday. Aerobic-wise, I am way ahead of last year, but have not been running as much as I'd like (focusing on the swim and more biking this winter/spring). My plan for next Saturday is to roll a 10/2 run walk and check in with about 2 or 3 to go to see what I got and run out. HR will play a big factor in my analysis, as the 2 biggest climbs and descents pop up between mile 10 and 11 as I recall.
jb1020
Footballguy
Haha, I get the odd looks too. I still try and get out before sunrise so I tend to sneak up on people. There a woman in her 50's or so that does intervals every now and then in the afternoon, but she runs from mail box to mail box. It might be 100 yds. So when I think I look stupid, I think of her.
2Young2BBald
Footbaldguy
Stumbled upon a great video on
Water conditions tend to dictate which approach I take, but I always look to draft. In calmer conditions (and in clearer water) I like to be directly behind and "follow the bubbles". I rougher conditions, I think it works better to side draft as the swimmer in front will tend to accelerate and decelerate more often. The other thing I look for is someone who appears to be siting well to draft off of. If I catch someone siting well, I can keep my head down for up to around 25 strokes while side drafting and letting the other swimmer do the work for me. Typically, this works better in longer swims as the sprints tend to just be free for all mosh pits.
Water conditions tend to dictate which approach I take, but I always look to draft. In calmer conditions (and in clearer water) I like to be directly behind and "follow the bubbles". I rougher conditions, I think it works better to side draft as the swimmer in front will tend to accelerate and decelerate more often. The other thing I look for is someone who appears to be siting well to draft off of. If I catch someone siting well, I can keep my head down for up to around 25 strokes while side drafting and letting the other swimmer do the work for me. Typically, this works better in longer swims as the sprints tend to just be free for all mosh pits.
jason12vb
Footballguy
Anyone ever battle with "Metatarsalgia"? If so, how long did it take to get over it, what did you do, and have you felt any lingering effects?
I'm a barefoot guy that also plays a lot of indoor volleyball. I've been slowly trying to work my way into wearing minimalist shoes for volleyball because the more my feet/body get used to the barefoot lifestyle the more I hurt after playing ball in volleyball shoes. Well, after a month of working my way into them, 6 weeks ago I finally went all out and played a full tournament in them. Bad idea :( I developed some pretty bad swelling at the 3rd and 4th metatarsal heads and it's just not getting any better. I made an appointment two weeks out with a specialist, but I'm supposed to do Tough Mudder May 19th :(
Doing a little research, I've found Metatarsal Pads, ice, and anti-inflamatories help...but wondering if I can expect a full recovery after self-remedy or if I really need to see a specialist.
I'm a barefoot guy that also plays a lot of indoor volleyball. I've been slowly trying to work my way into wearing minimalist shoes for volleyball because the more my feet/body get used to the barefoot lifestyle the more I hurt after playing ball in volleyball shoes. Well, after a month of working my way into them, 6 weeks ago I finally went all out and played a full tournament in them. Bad idea :( I developed some pretty bad swelling at the 3rd and 4th metatarsal heads and it's just not getting any better. I made an appointment two weeks out with a specialist, but I'm supposed to do Tough Mudder May 19th :(
Doing a little research, I've found Metatarsal Pads, ice, and anti-inflamatories help...but wondering if I can expect a full recovery after self-remedy or if I really need to see a specialist.
pmbrown_22
Footballguy
Just got back from 10 hilly miles. The first couple were all faster miles than I had expected, but overall it was a good run. Around 65 out there so I think I could handle that, but if the sun is up, it will get hot fast. I am a more low 50's kind of a guy for my temps. Hopefully that is what the morning of race day will bring.
Have a great day all.
Have a great day all.
tri-man 47
Footballguy
Along those lines, someone sent me this yesterday:I recently picked a new primary care doctor. After two visits and95 degrees out today so I did my run on the treadmill. 5.5 miles at 10:09 pace.
My days of running in 90 degree plus heat may be overI am not getting any younger and I want to get older.
exhaustive Lab tests, he said I was doing 'fairly well' for my age. (I
just turned 59)
A little concerned about that comment, I couldn't resist asking him,
'Do you think I'll live to be 80?'
The doctor responded by asking, 'Do you smoke tobacco, or drink beer or
wine?'
'Oh no,' I replied . . . 'I'm not doing drugs, either!'
Then he asked, 'Do you eat rib-eye steaks and barbecued ribs?' "I
said, 'Not much since my former doctor said that all red meat is very
unhealthy!'
'Do you spend a lot of time in the sun, like playing golf, sailing,
hiking, or bicycling?' 'No, I don't,' I said.
He asked, 'Do you gamble, go on vacations or have a lot of sex?'
'No,' I said.
He looked at me and said, . . . 'Then, why do you even give a s###?
---
jason - I've not heard of that injury, and I don't recall seeing it mentioned in this thread before. Sorry! Hopefully it does heal up with some treatment and rest.
wraith5
Footballguy
wraith5
Footballguy
how do you "catch" someone siting well? Swim drafting is yet another triathlon mystery to me. I'm afraid I'll pick someone slower than I could go on my own, or who veers off course. Plus, like the video suggests, I get very uncomfortable touching other swimmers and tend to over correct to avoid it.'2Young2BBald said:
pigskinliquors
Dr. Parrothead
BRILLIANT!!I gather the chips from my daughter's X- Country Team runners and my buddies and I drank for free all dayWe are putting even more planning in to this year.
I have used both methods, and agree with BnB that it doesn't make much sense for most to do. IF it is a sprint tri, and you need seconds, it might be worth it. Anything longer and it's not worth the risk of making you slower. At my best I could save at most :20.
Yep. I programmed them.'jb1020 said:
No ####! Love it!!_____________________________My update:Got in my second workout yesterday; a 17 mile bike ride. It was windy as hell (15 mph), but my legs didn't care. I went out, into the wind, I was able to keep the first 8 miles just barely under 3:00 (all large efforts), the 9th mile was uphill, right into the wind on chip seal and I worked my ### off to get a 3:16. I flew in (now with the wind!) and ended up having a total, overall average of 21.4 MPH. That number is slightly inflated, as my Garmin didn't record the first mile (into the wind) as it lost signal, and I had to reset at 1 mile. I was averaging 21.3 MPH at the point I had started = likely my actual AVE. Today I ran to the Rec Center (4:06 = new PR!); did 60 minutes on the elliptical; then ran back (4:11). Tonight will be Ab ripper.
2Young2BBald
Footbaldguy
First, get over touching the swimmer in front of you, its going to happen. To determine if you found someone to site for you, pick a drafting partner and site as normal. If after a couple of sites you find that he (or she) is keeping a good pace and on course, let the do the work for you. Its easier to do if you are in a small pack than drafting just one person. BTW, in calm conditions, Tawas in made for killer drafting. Very clear water. I had m best Oly swim there last year and would guess I drafted for close to 1/2 the swim. You'll learn to know when you are drafting the right or wrong swimmer. If you touch foot a couple of times in a few strokes, they are too slow for you. Another thing I do when drafting is really lengthen my stroke and limit my kick to take advantage of the pull. You may slow a touch with a slower swimmer, but will gain a huge energy reserve, especially in a HIM swim.
wraith5
Footballguy
Does drafting still work if you pick someone who is significantly smaller than you are? Hypothetically, I mean...
2Young2BBald
Footbaldguy
Yep, and we Mini Me like to kick the #### out of you stilts who try to draft us.
If its a time trial start, I like to line up behind the biggest guy that lines up in my pace range. Obviously, the bigger the swimmer, the larger the draft zone. Its also easier to draft someone who uses a tri swim with limited kick.
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Sean
Footballguy
Still no dedicated training plan but I have a few shorter races I think I'm going to sign up for in the next couple of months (a 3.5 mile and a 10k - would be my first time ever running in a race). Ran the furthest I've ever run on Saturday (easy afternoons for you guys) - 7mi in 58min. Felt great. 4mi @ 8:30 pace on the treadmill on Monday and back outside for 5mi in 39:10 yesterday. My average HR for these has been in the 163 or so range which seems like it might be a little high? Not really sure. I don't feel like I'm killing myself on these runs by any stretch and my HR comes down fairly quickly when I'm done. My resting HR is around 50 if that matters.
Sand
Footballguy
Don't know if that's high for you or not. After you puke on the finish line of your 3.5 miler come back with your stats and we'll tell you.
2Young2BBald
Footbaldguy
So you are saying there is no one to draft at the front of the pack?
benson_will_lead_the_way
Footballguy
Did some speed work this evening. Took a 5 minute rest between miles.
Mile 1-8:04-Warmup
Mile 2-6:04
Mile 3-6:00
Mile 4-5:53
Mile 5-8:53-Cool down and I was cramping bad
I had more in the tank and should've pushed my pace more.
Mile 1-8:04-Warmup
Mile 2-6:04
Mile 3-6:00
Mile 4-5:53
Mile 5-8:53-Cool down and I was cramping bad
I had more in the tank and should've pushed my pace more.
tri-man 47
Footballguy
Sean - good running! If your resting HR is 50, you've got some potential. You might want to slow down some of your training runs to keep that 163 HR a little lower ...but also speed up some training (intervals) to specifically push it higher. I would generalize that a lot of the racers here end up with HRs in the 170s or even the 180s during their races. You could race the 3.5 miler, for example, with a HR that gets into the 170s by the midpoint (or earlier) and on the finish.
Sand
Footballguy
Contrary to my most fervent wishes I am typically not the fastest swimmer in the pack. It just tends to be that the fastest guys (the tip of the spear) are just so fast that finding and holding onto those guys are impossible.On a related note, I had a pretty good swim tonight. 3k total with a couple 500s in 6:25-30 and a great finale set of 10x100 leaving on 1:30, holding 1:15s or so.Tomorrow - more swimming!
prosopis
Arizona Chupacabra
Good jokeAlong those lines, someone sent me this yesterday:I recently picked a new primary care doctor. After two visits and95 degrees out today so I did my run on the treadmill. 5.5 miles at 10:09 pace.
My days of running in 90 degree plus heat may be over
exhaustive Lab tests, he said I was doing 'fairly well' for my age. (I
just turned 59)
A little concerned about that comment, I couldn't resist asking him,
'Do you think I'll live to be 80?'
The doctor responded by asking, 'Do you smoke tobacco, or drink beer or
wine?'
'Oh no,' I replied . . . 'I'm not doing drugs, either!'
Then he asked, 'Do you eat rib-eye steaks and barbecued ribs?' "I
said, 'Not much since my former doctor said that all red meat is very
unhealthy!'
'Do you spend a lot of time in the sun, like playing golf, sailing,
hiking, or bicycling?' 'No, I don't,' I said.
He asked, 'Do you gamble, go on vacations or have a lot of sex?'
'No,' I said.
He looked at me and said, . . . 'Then, why do you even give a s###?
---
jason - I've not heard of that injury, and I don't recall seeing it mentioned in this thread before. Sorry! Hopefully it does heal up with some treatment and rest.
prosopis
Arizona Chupacabra
prosopis
Arizona Chupacabra
Man it was 95 out today 
I went to the gym and did weights,LUNGES for Triman, and shot some hoops. Did lots of core work and my gut is killing me.
I then came home and ate dinner. I waited for the sun to just start setting and I went out to do 6x400s. I am guessing it was mid 80s when I did this. I cut my rest time from 4:30 to 3:00 mins and I think I got a better work out.
pace was 8:51,8:56,9:06,9:008:46,8:43
I had my Garmin set for 8:50-9:10. I feel like I may be able to push this some but I think I will just get used to this for a while. I certainly have a hard time with gaining any kind of speed. I do feel baby steps are good for me.
Tomorrow I have 5 miles scheduled.
I went to the gym and did weights,LUNGES for Triman, and shot some hoops. Did lots of core work and my gut is killing me.
I then came home and ate dinner. I waited for the sun to just start setting and I went out to do 6x400s. I am guessing it was mid 80s when I did this. I cut my rest time from 4:30 to 3:00 mins and I think I got a better work out.
pace was 8:51,8:56,9:06,9:008:46,8:43
I had my Garmin set for 8:50-9:10. I feel like I may be able to push this some but I think I will just get used to this for a while. I certainly have a hard time with gaining any kind of speed. I do feel baby steps are good for me.
Tomorrow I have 5 miles scheduled.
Ned
Footballguy
Your resting HR is probably lower than that - take your HR as you first wake up (before you get out of bed). That's your true resting HR. Your HR during the day is more of an idle HR.Finding your HR training zones is all about what your max HR is. And as Sand noted, the quickest way to find your max HR (most likely) is going to be at that 3.5mi race. It's got to be a balls out effort where you want to die. If you're running comfortably at 163, I'm guessing your max will be in the 190s.As tri noted, that 160 range is kind of no man's land for every day running. Designate each day as a specific workout with the majority of your work focusing on endurance. Slow down your easy runs and speed up your faster runs. In general, assuming your max is 195 like mine, your endurance workouts should be < 156 (<150 is ideal), stamina workouts < 166, lactate threshold < 177, and speed work would be 180+.
Ned
Footballguy
Taper madness is in full swing...
Sleepless nights? check
Weird aches/pains? check
Paranoia about lost fitness? check
Almost clipped by a hearse? check
Tuesday was a crummy recovery run where I just felt wiped out the entire time. <insert paranoia> 10:06/139
Yesterday was an 8mi with 4LT tempo. I think these LT runs are the best fitness barometer we have next to actual racing, so I was anxious to run this one to see where I was at. After the 2 warmup miles, I made a turn onto the next street where cars love to cut the corner. So I hop up on the curb to avoid any run ins. Just as I do, a hearse comes flyin' around that corner and nearly clipped me with their mirror. WTF was that a sign? Then after I get clear of that corner, I jump back down on to the road and step into that clear looking sand crap that they use when painting lines. If you've ever stepped on that stuff, you'll know what happened next. I nearly fell backwards on my ### as I slipped in that slick sand. Not the best way to kick off the first tempo mile. Between the hearse and that, I thought someone was telling me something.
The rest of the run went really well. I pushed this a bit faster than other LT runs (probably closer to 15K pacing) since I was feeling so good. Ended up at 7:34/174 for the LT miles. HR dropped right back to 150 on the 2 cooldown miles. That excites me more than the tempo time itself.
Sleepless nights? check
Weird aches/pains? check
Paranoia about lost fitness? check
Almost clipped by a hearse? check
Tuesday was a crummy recovery run where I just felt wiped out the entire time. <insert paranoia> 10:06/139
Yesterday was an 8mi with 4LT tempo. I think these LT runs are the best fitness barometer we have next to actual racing, so I was anxious to run this one to see where I was at. After the 2 warmup miles, I made a turn onto the next street where cars love to cut the corner. So I hop up on the curb to avoid any run ins. Just as I do, a hearse comes flyin' around that corner and nearly clipped me with their mirror. WTF was that a sign? Then after I get clear of that corner, I jump back down on to the road and step into that clear looking sand crap that they use when painting lines. If you've ever stepped on that stuff, you'll know what happened next. I nearly fell backwards on my ### as I slipped in that slick sand. Not the best way to kick off the first tempo mile. Between the hearse and that, I thought someone was telling me something.
The rest of the run went really well. I pushed this a bit faster than other LT runs (probably closer to 15K pacing) since I was feeling so good. Ended up at 7:34/174 for the LT miles. HR dropped right back to 150 on the 2 cooldown miles. That excites me more than the tempo time itself.
Cold Dead Hands
Footballguy
Just a heads-up. Target has the Garmin 405 on clearance for $109.
AcerFC
Footballguy
Thoughts on this watch. I have the FR60 and love it but I am having a hard time with the foot pod calibration the more I run. Im looking for a GPS watch and I think the 405 has thatETA: It does, I just looked but its not 109
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Cold Dead Hands
Footballguy
It is $109 in store only.
pmbrown_22
Footballguy
It took a bit of time to get used to mine, but I love it now. Highly recommend it especially if you can get it at that price.
wraith5
Footballguy
Great speed on the repeats! I think you may want to try reducing the rest intervals in between. The FIRST program I use has a recovery 400M between mile repeats for comparison, which even if you walk the whole thing is < 5 minutes. Just a thought.'benson_will_lead_the_way said:
wraith5
Footballguy
Great job!!'prosopis said:Man it was 95 out today
tri-man 47
Footballguy
Great job!!'prosopis said:Man it was 95 out today
Strength work + speed work ...can't wait to see the benefits in your next race!
comfortably numb
Footballguy
Great job!!'prosopis said:Man it was 95 out today
Sean
Footballguy
thanks for all the advice guys. good stuff.
nice workout prosopis and benson
Ned nice run. almost getting run over by a hearse Some jackass in a pimped out beat up honda almost clipped me the other day. Gotta love a $1,500 car with $5k worth of rims, spoilers and other ####.
nice workout prosopis and benson
Ned nice run. almost getting run over by a hearse
Some jackass in a pimped out beat up honda almost clipped me the other day. Gotta love a $1,500 car with $5k worth of rims, spoilers and other ####.
17seconds
root of all aliai
Everybody says the buttons and screen are difficult to deal with during a run.I had a choice between the 305 and 405 at the same price and I went with the 305 because I wanted function over form. I think I made the right choice. I think the 405 has a cooler looking map, but I never use the map on my 305. All I need with these watches are time/pace/HR info. Not sure but the 405 might not show you as much clear info at once as the 305 because the screen is smaller. I usually need to see 3 or 4 measurements at the same time, especially during intervals where I want to know my pace, HR, and distance easily without touching the watch.'AcerFC said:
ATC1
Footballguy
Guys, I make my own shirts for races, trips, events, etc. I have some pretty good ideas on shirt ideas for my first marathon, but wanted to see if anyone had any better ideas.
Examples:
Run Far, Eat Freely!!
In Memory of
Pheidippides
530 BC–490 BC
My sport is your sport's punishment!!
Forget team sport, I rely on my own two feet.
I was Kenyan in a former life.
On the front - "Kenyan's rule!!" On the back - "Kenyan's suck!!"
Examples:
Run Far, Eat Freely!!
In Memory of
Pheidippides
530 BC–490 BC
My sport is your sport's punishment!!
Forget team sport, I rely on my own two feet.
I was Kenyan in a former life.
On the front - "Kenyan's rule!!" On the back - "Kenyan's suck!!"
AcerFC
Footballguy
jb1020
Footballguy
I'd buy this one.Guys, I make my own shirts for races, trips, events, etc. I have some pretty good ideas on shirt ideas for my first marathon, but wanted to see if anyone had any better ideas.
Examples:
Run Far, Eat Freely!!
In Memory of
Pheidippides
530 BC–490 BC
My sport is your sport's punishment!!
Forget team sport, I rely on my own two feet.
I was Kenyan in a former life.
On the front - "Kenyan's rule!!" On the back - "Kenyan's suck!!"
tri-man 47
Footballguy
Nice
ATC1
Footballguy
That fits for next year's Crescent City Classic.
Ned
Footballguy
never gets old.
gruecd
Footballguy
FWIW, I'm more than willing to write up a "report" about Monday's race, but I'm not really sure what there is to say. A quick brain dump:
* It sucked.
* Never a good sign when you're dripping sweat just standing in the starting corral.
* Easily the slowest (by almost 25 minutes) of the 17 marathons I've completed.
* Walked the majority of the second half (humiliating).
* Averaged 7:44 pace for the first 10K, quite a bit slower than my original goal. I wonder if I would've started at 8/8:15 if I could've avoided the colossal crash later, but I'm not sure it would've made much of a difference in that kind of heat. Either way, it just reinforces what I already knew--that I suck when it's warm.
* Ultra Fuel doesn't cut it with the late start at Boston; I need solid food.
* I already knew that the crowd support at Boston is awesome, but seeing all of the people with garden hoses, ice, popcicles, etc., just reinforced it. Simply unparalleled.
* My ####ty-### finishing time does not reflect my fitness. I feel like I need to race another marathon. Soon.
* Boston 3, Chad 1. I'll be back next year, mother####er.
Any questions?
* It sucked.
* Never a good sign when you're dripping sweat just standing in the starting corral.
* Easily the slowest (by almost 25 minutes) of the 17 marathons I've completed.
* Walked the majority of the second half (humiliating).
* Averaged 7:44 pace for the first 10K, quite a bit slower than my original goal. I wonder if I would've started at 8/8:15 if I could've avoided the colossal crash later, but I'm not sure it would've made much of a difference in that kind of heat. Either way, it just reinforces what I already knew--that I suck when it's warm.
* Ultra Fuel doesn't cut it with the late start at Boston; I need solid food.
* I already knew that the crowd support at Boston is awesome, but seeing all of the people with garden hoses, ice, popcicles, etc., just reinforced it. Simply unparalleled.
* My ####ty-### finishing time does not reflect my fitness. I feel like I need to race another marathon. Soon.
* Boston 3, Chad 1. I'll be back next year, mother####er.
Any questions?
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jb1020
Footballguy
gruecd
Footballguy
11191, 1228, 3650....
benson_will_lead_the_way
Footballguy
Thanks for the idea and it was too much rest. My heartrate was too low when I started up again. My buddy wants me to do 6X800 as my next speed workout.My 5K race is in 1 month.
benson_will_lead_the_way
Footballguy
Hey Gru, nothing to be ashamed about...a bunch of us are glad you're okay after the weather. I can see being frustrated and ready to get back on track to do another marathon.We're proud of you for gutting it out as long as you did.
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