Ran a 10k in June (3 Viewers)

[Sand]

So Sand, it was the rain that dampened your eyes watching your kid rock it, right Way to model the healthy life style for your kids.

No histrionics from me. I was 1) glad he didn't fall on the bike as the pebble paved surface streets are really slick and 2) pumped that he got such a memorable finish. I've never run in those conditions or anything close. With the weather everyone was a sweatball, so the rain was a distinct weather improvement and a heck of a way to cap off a race.

 

[prosopis]

Gall dang!!!!!!

Great racing by every one in here. There is some serious speed in this thread.

 

[tri-man 47]

Neat family race report, Sand!!! Wow, some excellent improvement by you ..and great placement in the overall racing. Congrats to father and son!

 

[mr. furley]

6 miles at 9'23 pace today. First time a half marathon seemed like not such a bad idea.

If you have no problem running six miles comfortably, you can definitely build up to a half marathon. My recollection is that going from 3 miles to 6 miles was harder or least no less hard than going from 6 to 13.

this

 

[bentley]

This website needs to catch on: http://iruntodrink.com/

I often have an internal discussion along the lines of "If I can crank out another mile or so that's one more beer I can drink tonight."

 

[Sean]

Crazy busy weekend with the kids, just catching back up in here. Congrats to all the racers over this past weekend. Some really impressive times being posted!

 

[Ned]

Juxt - Now we're talkin'! Great job.

Tri - Cruising it in for a 20:15. You kill me.

2013 Splash & Dash 10k

I can't help but smile as I cross the line well ahead of the winners of the female age group 50-54 and 30-34. VICTORY!!!!!

Great report!

Prince - I like the Amphipod products a lot better than the Nathan products. The customization sets them apart.

Duck - Awesome news about the ITBs. Isn't it amazing how quickly you can detox on a run like that?!

Sand - Kick ###!! So cool that your son is racing with you. I can't wait for the day...

 

[Annyong]

6 miles at 9'23 pace today. First time a half marathon seemed like not such a bad idea.

If you have no problem running six miles comfortably, you can definitely build up to a half marathon. My recollection is that going from 3 miles to 6 miles was harder or least no less hard than going from 6 to 13.

this is true, im currently working up to 13 (at about 11.5 now) and it has been way easier than 3-6 range.

 

[MAC_32]

Nice 5K's this weekend, fellas.

VERY nice!

2 weeks out from mine. After a successful 5 Friday (33 mins) I signed up. Took the rest of the weekend off, so going a hard 3 over lunch today and will do hill sprints later this week, then head over to the course and do a trial 5K next Monday or Tuesday - couple of easy runs after then will take Friday and Saturday off before the race Sunday morning.

 

[Juxtatarot]

Nice 5K's this weekend, fellas.

VERY nice!

2 weeks out from mine. After a successful 5 Friday (33 mins) I signed up. Took the rest of the weekend off, so going a hard 3 over lunch today and will do hill sprints later this week, then head over to the course and do a trial 5K next Monday or Tuesday - couple of easy runs after then will take Friday and Saturday off before the race Sunday morning.

Will you push a stroller this time?

 

[MAC_32]

Nice 5K's this weekend, fellas.

VERY nice!

2 weeks out from mine. After a successful 5 Friday (33 mins) I signed up. Took the rest of the weekend off, so going a hard 3 over lunch today and will do hill sprints later this week, then head over to the course and do a trial 5K next Monday or Tuesday - couple of easy runs after then will take Friday and Saturday off before the race Sunday morning.

Will you push a stroller this time?

Not this time, my wife is running her first 10K (staggered starts) so my in-law's are going to come and watch with the kids. Same goal as last summer, break 18:30, here's hoping the temp's aren't too high!

 

[parasaurolophus]

6 miles at 9'23 pace today. First time a half marathon seemed like not such a bad idea.

If you have no problem running six miles comfortably, you can definitely build up to a half marathon. My recollection is that going from 3 miles to 6 miles was harder or least no less hard than going from 6 to 13.

My brother rode a bike alongside me the whole way and I had no problems carrying on conversation.

The only thing I had a real issue with is the blister on my right foot that is the size of my middle finger. Got it while running alongside the road during a race of my son's. It was a weird gravel slope and I was just wearing my casual shoes. It simply will not go away now.

My sister recommended putting body glide on my foot which I have been doing, but it doesnt seem to help. Read this weekend that preparation H can help heal it. Anybody ever try that? I have not removed any of the skin and have only punctured it with a sterile needle a couple times. There are various locations where the skin has definitely healed and peeled away, but it just seems to spread to a new area then. What is really strange too is that it looks like it is bruised as well sometimes.

 

[gruecd]

We get grue back on the roads and the band will be back together again!

4 miles on Thursday, 5 on Friday, 7.2 on Saturday, rest (yoga) on Sunday, and 8 miles this morning. No significant ITB pain. Some minor soreness, but that's it.Tentatively targeting a 3:05-3:07ish marathon in Minocqua in 12 weeks...

 

[worrierking]

Juxt - Now we're talkin'! Great job.

Tri - Cruising it in for a 20:15. You kill me.

2013 Splash & Dash 10k

I can't help but smile as I cross the line well ahead of the winners of the female age group 50-54 and 30-34. VICTORY!!!!!

Great report!

Prince - I like the Amphipod products a lot better than the Nathan products. The customization sets them apart.

Duck - Awesome news about the ITBs. Isn't it amazing how quickly you can detox on a run like that?!

Sand - Kick ###!! So cool that your son is racing with you. I can't wait for the day...

Man you guys are all fast. Congrats to the racers and good luck to the guys recoving from the ITB issues. Looks like it was a good weekend for everybody.

I finished a 55-mile week Saturday. Even as the heat gets worse, I am no longer getting slower! That's all I have, so I am hanging my hat on it for now. Looking at marathon in October (Towpath, South of Cleveland).

 

[MAC_32]

Towpath is a great PR race if the weather holds, VERY flat course.

 

[koby925]

Summer of Speed 5K Race #4

Nice day for a race. Temperature was about 60 at race time. Calm winds. Everything felt right about having a good race: good conditions, flat course, new shoes, slept well and felt well rested, and got in a nice warm up with Tri-man before the race.

1st half mile 2:51 max HR 169

This was a decent sized race (773 finishers) and we got off to a fast start. As usually some of the little kids started out in a near sprint and started fading early but there were a number of fast teenagers. I’m probably about 25th or so. I think this was the fastest start of any of my 5Ks and I feel OK. I get a mental boost from knowing I’ve already banked a decent number of seconds in my sub 19:00 hopes.

1 mile 2:59/171

Still feel OK and passed a group here.

1.5 miles 2:57/174

I know this is the key mile for me. In my fast few 5Ks I’ve finished the first mile under 6:00 but can’t hold it here. I feel like as long as I can keep around 6:00 min/mile pace for this mile, I can gut out the last mile.

2.0 miles 2:58/177

I’m really starting to get winded but notice I’m under 12:00 at this point. I’ve done what I had struggled to do in the other races. I’ve put myself in a good position and it’s just about willpower and gutting it out for the last mile.

2.5 miles 3:09/180

OK, this gutting it out is hard! I’m breathing hard and loud. I feel my pace slowing and there isn’t much I can do about it. I know I’ve banked some time, though, and this pace is OK. I also tell myself that if I just push myself here I’ll make my goal and don’t have to put myself through this pain again if I don’t want to.

3.0 miles 3:03/181 last .13 on Garmin :45/181

I pass a 13 year old boy that I’ve been behind for a while and I can sense him being pissed . When we see the finish line he passes me back but I don’t care. I offer him some encouraging words and he returns them. I finish reasonably strong.

Final official time: 18:41. 18th out of 773. 3rd out of 31 in division.

Gdammit, Jux, that's how you do it! I knew you'd get sub 19 soon enough. Next barrier- sub 18:30?

Great job

 

[koby925]

Summer Of Speed Race #2

We lucked out and had the remnants of Tropical Storm Andrea blow through over night and left us with partly cloudy skies - 71/64 (135) suck index. Not ideal, but could've been worse; I was mentally prepared to be running in a downpour.

I lined up at the front with the big boys today and wanted to give'm hell. I learned pretty quickly that I still have some work to do if I want to run up front. My wife/kids rarely come to 5Ks, but today the boys wanted to come watch. They got a kick out of "daddy starting in 1st place".

Mile 1 - Started out around 6th place or so. It was cool running behind the police escort. I looked down somewhere around the half mile marker and saw 5:34. Oh ####. I knew this wasn't going to last so I backed it off and tried to settle down. First mile was in at 6:02/182 Yep, SandedTM the hell out of it.

Mile 2 - I started to do the math in my head. Hmmmm 6:02 is a 18:4x. I'm either going to smash this thing or I'm going to pay the piper. It ended up being the latter. Slowly my pace was deteriorating and I was working harder and harder to keep that slower pace; the tell tale signs of going out to fast. I hooked up with one of the regulars I see a lot and tried to stick with him. He gapped me pretty good on the one lone hill (I shouldn't even call it a hill). Mile 2 split came in at 6:36/189.

Mile 3 - Full survival mode now. Just don't let the wheels fall off and look like a donk in front of the kids. A younger dude pulls up along side of me at the 3 mile marker and pulls away. I had absolutely nothing in the tank to try and counter his move. Struggled to the finish with a weak kick. Mile 3 split = 6:44/190 and final 0.14 = 0:45/191 for a total time of 20:08.

This was a small race. My time was good enough for 8/118 and 2/13 in my AG. The boys were siked to see me get a trophy for a change. So the pain and suffering was worth that alone.

Awesome job, Ned! yeah you Sanded but not too extreme. I analogize it with golf. I'd rather go for the green than lay up. I'd rather Sand some and put myself in a position to run 19:30-19:45 in your case if you can hold on and if not, finish with a still great 20:08 versus going out too slow and having to finish very fast to run a 20:04 and never really put yourself out there.

 

[koby925]

Triman, Sand, beer...great racing weekend.

My training has hit a lull again with life getting in the way. Every time I start getting going...UGH. Only managed 18 miles last week with work, rain and preparing to move and then moving into our new house yesterday. That's the bad news. Good news is I'm FINALLY in the new house now and it should be easier to get on a schedule. A bad two weeks but I still got some running in so hope I didn't lose too much. And the new house is only a little over a mile from the American Tobacco Trail http://www.triangletrails.org/

 

[2Young2BBald]

Prince - I like the Amphipod products a lot better than the Nathan products. The customization sets them apart.

Another vote for Amphipod here. When its gotten hot around here the last 2 summers I would freeze two bottle and rotate them to the middle of my back. The cold seemed to keep the body heat down a bit. Putting them in the middle of the back keeps the bouncing down a bit too. I use these for pavement running and switch to the camelback on trails.

 

[Juxtatarot]

Gdammit, Jux, that's how you do it! I knew you'd get sub 19 soon enough. Next barrier- sub 18:30?

Great job

Nah, no additional 5K goals this summer. I have a 5 miler in two weeks and might run another 5K afterwards but I'll need to get back to marathon training in July.

Congrats on the house, by the way!

 

[BassNBrew]

Juxt - Now we're talkin'! Great job.

Tri - Cruising it in for a 20:15. You kill me.

2013 Splash & Dash 10k

I can't help but smile as I cross the line well ahead of the winners of the female age group 50-54 and 30-34. VICTORY!!!!!

Great report!

Prince - I like the Amphipod products a lot better than the Nathan products. The customization sets them apart.

Duck - Awesome news about the ITBs. Isn't it amazing how quickly you can detox on a run like that?!

Sand - Kick ###!! So cool that your son is racing with you. I can't wait for the day...

And congrats to you too Ned.

 

[BassNBrew]

Took my 15 yo out for his first road bike ride. He demolsihed me on the first climb and then had to pull my butt most of the way home. It's going to be game on at the du later this summer for household bragging rights.

Now up to 75 miles on the bike for the spring after riding 35 tonite. Averaged 18.5 mph which is 2.5 off of last year. Felt like death afterwards, but didn't take any nutrition. Unfortunately it's rained pretty much every day here for the last week which destroyed any hope of getting back in shape for the 100 miler in two weeks. We haven't had rain like this in the last decade. Hoping the weather gods are getting it out of their system so Sand can smoke the BSG100 and we can enjoy brews outside afterwards.

 

[MAC_32]

Trying to control my excitement and not over do it this week with race day 12 days out, but did my 3 mile block yesterday in 17:27. Hope I feel that good race day

 

[koby925]

Trying to control my excitement and not over do it this week with race day 12 days out, but did my 3 mile block yesterday in 17:27. Hope I feel that good race day

Whoa, nice run. If you are doing 17:27 for 3 miles by yourself, then the goal for 5k should be more like sub 17:30, not sub 18:30. That's equivalent to about an 18:02-18:05 5k.

 

[MAC_32]

Trying to control my excitement and not over do it this week with race day 12 days out, but did my 3 mile block yesterday in 17:27. Hope I feel that good race day

Whoa, nice run. If you are doing 17:27 for 3 miles by yourself, then the goal for 5k should be more like sub 17:30, not sub 18:30. That's equivalent to about an 18:02-18:05 5k.

New shoes and weather was perfect - suck index was about 130 and there was a very light mist to help keep me from over heating without getting too water logged. The shoes will be the same, here's hoping the weather is too.

 

[Hang 10]

Trying to control my excitement and not over do it this week with race day 12 days out, but did my 3 mile block yesterday in 17:27. Hope I feel that good race day

Beast.

That's a ridiculous pace for a solo run.

 

[Ned]

Trying to control my excitement and not over do it this week with race day 12 days out, but did my 3 mile block yesterday in 17:27. Hope I feel that good race day

Whoa, nice run. If you are doing 17:27 for 3 miles by yourself, then the goal for 5k should be more like sub 17:30, not sub 18:30. That's equivalent to about an 18:02-18:05 5k.

New shoes and weather was perfect - suck index was about 130 and there was a very light mist to help keep me from over heating without getting too water logged. The shoes will be the same, here's hoping the weather is too.

God I wish 130 was perfect. Try 100 and below for this #####.

Great run!

 

[Annyong]

I currently only have some Nike Frees. Should i get something with more cushion for my longer runs of 10+miles?

 

[koby925]

Trying to control my excitement and not over do it this week with race day 12 days out, but did my 3 mile block yesterday in 17:27. Hope I feel that good race day

Whoa, nice run. If you are doing 17:27 for 3 miles by yourself, then the goal for 5k should be more like sub 17:30, not sub 18:30. That's equivalent to about an 18:02-18:05 5k.

New shoes and weather was perfect - suck index was about 130 and there was a very light mist to help keep me from over heating without getting too water logged. The shoes will be the same, here's hoping the weather is too.

No excuses. Unless the hills are much bigger in the race vs. this solo run, anything over 17:50 in the race and you will be getting some Jux Tough love.

 

[koby925]

I currently only have some Nike Frees. Should i get something with more cushion for my longer runs of 10+miles?

I think so but I haven't bought into the whole minimalist thing. I have a pair of Nike Frees that I wear once a week or so but my main training shoe has more support - Mizuno Wave Precision

 

[MAC_32]

Trying to control my excitement and not over do it this week with race day 12 days out, but did my 3 mile block yesterday in 17:27. Hope I feel that good race day

Whoa, nice run. If you are doing 17:27 for 3 miles by yourself, then the goal for 5k should be more like sub 17:30, not sub 18:30. That's equivalent to about an 18:02-18:05 5k.

New shoes and weather was perfect - suck index was about 130 and there was a very light mist to help keep me from over heating without getting too water logged. The shoes will be the same, here's hoping the weather is too.

No excuses. Unless the hills are much bigger in the race vs. this solo run, anything over 17:50 in the race and you will be getting some Jux Tough love.

Oh, if I choke this one I am going to be firey mad. Running the course on my own Monday or Tuesday next week then taking it easy until race day, I've ran there before but not the actual course. It's relatively flat with some gradual inclines and declines, like my neighborhood. Fairly sure the final 1/4 mile is uphill, but by that point it's all adrenaline anyway. Unless it's an 85 degree type of morning I expect a PR. Anything less will be a disappointment.

 

[tri-man 47]

I currently only have some Nike Frees. Should i get something with more cushion for my longer runs of 10+miles?

I think so but I haven't bought into the whole minimalist thing. I have a pair of Nike Frees that I wear once a week or so but my main training shoe has more support - Mizuno Wave Precision

I do most of my training in "regular" Asics and tend to use my lighter weight (and flatter) DS Racers for race days. The cushioning keeps some stress off of my calves ...not sure if your calf muscles have held up well with the Nike Frees. I believe the other benefit of training shoes is that you acclimate to the extra weight of those shoes. As a result, when you switch for races, you feel (and are?) faster. The difference is only a couple or few ounces, but over thousands of strides, that has an effect.

 

[Annyong]

I currently only have some Nike Frees. Should i get something with more cushion for my longer runs of 10+miles?

I think so but I haven't bought into the whole minimalist thing. I have a pair of Nike Frees that I wear once a week or so but my main training shoe has more support - Mizuno Wave Precision

I do most of my training in "regular" Asics and tend to use my lighter weight (and flatter) DS Racers for race days. The cushioning keeps some stress off of my calves ...not sure if your calf muscles have held up well with the Nike Frees. I believe the other benefit of training shoes is that you acclimate to the extra weight of those shoes. As a result, when you switch for races, you feel (and are?) faster. The difference is only a couple or few ounces, but over thousands of strides, that has an effect.

what are DS racers?

 

[tri-man 47]

Asics DS Racers - 7.7 oz (most of their shoes are 11-12 oz), and 8 mm heel-toe drop (so flatter than other shoes that are typically 12 mm drop due to the bigger heel). Other race shoes, and certainly minimalist shoes, have little or no drop ...hence the term "racing flats." Great for racing, but not conducive for recreational, heel-strike running!

 

[koby925]

I think the heel strike thing is overblown, too. I naturally am a forefront striker and know that's the "preferred" way to strike. But being a heel striker hasn't stopped some runners from becoming elite. Most notably, old tapes show that Prefontaine was a heel striker

 

[beer 302]

Hey guys, help me diagnose something. My daughter doesn't run but she does get out occasionally and later, every time she runs, she has a headache afterwards. Not while she is running but about as soon as she stops BAM! Says it usually last a good little while. My first thought was she's dehydrated and just needs to drink more but she tells me she has had plenty of headaches caused by dehydration before and this feels different. She has some kind of goofy heart condition that requires here to eat an inordinate amount of salt to keep her blood pressure regulated as well.

Not sure what it is but I'm still not convinced she isn't dehydrated. Today she did about a mile & a half and her head was pounding after. Any help or previous experience is appreciated.

 

[Sean]

beer - is her blood pressure out of whack after the run?

MAC - dude you are going to murder that 5k

5 miles for me today w/ middle 3 @ 7:20/mi. Felt really good. Trying to gauge a target for 10k on 7/4.

 

[Juxtatarot]

Beer - Sounds like a question for her doctor, particularly since she has a pre-existing heart condition.

 

[beer 302]

beer - is her blood pressure out of whack after the run?

MAC - dude you are going to murder that 5k

5 miles for me today w/ middle 3 @ 7:20/mi. Felt really good. Trying to gauge a target for 10k on 7/4.

Doesn't appear to be, I didn't notice her getting light headed or anything out of the ordinary. Just complained about the headache.

Nice run man, you're flirting with the summer of speed guys at that pace!

 

[SFBayDuck]

Hey guys, help me diagnose something. My daughter doesn't run but she does get out occasionally and later, every time she runs, she has a headache afterwards. Not while she is running but about as soon as she stops BAM! Says it usually last a good little while. My first thought was she's dehydrated and just needs to drink more but she tells me she has had plenty of headaches caused by dehydration before and this feels different. She has some kind of goofy heart condition that requires here to eat an inordinate amount of salt to keep her blood pressure regulated as well.

Not sure what it is but I'm still not convinced she isn't dehydrated. Today she did about a mile & a half and her head was pounding after. Any help or previous experience is appreciated.

Sounds like it could be blood pressure related to me, too. Blood is concentrated down in the leg muscles powering movement, and more is shunted to the skin to help cooling. If one had low blood pressure, it would make sense that it would be tough to get enough blood to the head right away upon cessation of exercise.

Maybe an extended cool down? That might help to allow the cardiovascular system to come back to stasis a bit. Does she up salt intake before/when she runs? For a "normal" person this doesn't really matter for shorter runs, but it might with her condition.

That being said, I'm no Doc so take it with a grain of, well, salt.

 

[2Young2BBald]

Hey guys, help me diagnose something. My daughter doesn't run but she does get out occasionally and later, every time she runs, she has a headache afterwards. Not while she is running but about as soon as she stops BAM! Says it usually last a good little while. My first thought was she's dehydrated and just needs to drink more but she tells me she has had plenty of headaches caused by dehydration before and this feels different. She has some kind of goofy heart condition that requires here to eat an inordinate amount of salt to keep her blood pressure regulated as well.

Not sure what it is but I'm still not convinced she isn't dehydrated. Today she did about a mile & a half and her head was pounding after. Any help or previous experience is appreciated.

Allergies and/or asthma? The spring allergies have been miserable this spring.

 

[Hang 10]

Speed work today...

10 min warmup at 8:10 pace

Run 2 min w/ 1 min RI X 6

1- 5:23 pace

2- 5:17 pace

3- 5:33 pace

4- 5:53 pace

5- 5:53 pace

6- 5:57 pace

10 min cool down at 8:34 pace

Not too bad considering a suck index of 146.

Good chance I'm going to get a race in this Saturday. Would be my first race since mid March. 8k with a pretty cool little course by the river that I've wanted to run for years. Hoping for 33 min or better.

 

[beer 302]

She does have allergies but we all take medication for it that controls it about 99% of the time. Doesn't do any prep before just gets up & goes. I'm trying to get her to understand that she needs to be able to have a conversation when she runs and I usually go out with her but this morning she was getting ready to leave right when I had finished up & had nothing left in the tank. She has a tendency to run until she can't anymore, walk, then run again, then walk, etc. shamed it the whole way today but I suspect she went too fast. I'll mention to her about "cooling down" and see if I can get her take some salt after the next run to see if it makes a difference. Thanks guys, any more ideas feel free to throu them out there.

 

[Sand]

Trying to get back into it with the typical Tuesday ride. Suck index of 162. So pretty much everything I did felt fast and hard, but turned out to be lower power and slower than I thought - only 240w normalized for the good bits. I did get in a bit more climbing, though, so 2k ft of climbing for the 29 miles. And I sweated my ### off. One good night's sleep coming up!

 

[prosopis]

Beer - Sounds like a question for her doctor, particularly since she has a pre-existing heart condition.

Beer- Do not mess with something like that. She should see a doctor.

 

[Juxtatarot]

What's the ruling on shirtless with a heart rate monitor? I've always avoided that but might reconsider.

 

[tri-man 47]

What's the ruling on shirtless with a heart rate monitor? I've always avoided that but might reconsider.

I saw it recently (on a guy ). It looked different, but the intent was immediately obvious, so I didn't view it as strange. The logic is certainly fine - we wear watches to monitor pace, why not a HRM to track data as well? It's better than the older guy I saw at a trail race last year who had taken his shirt off on a hot day ...but was wearing the nip bandaids.

--

Some real training speed goin' on around here!!! Looking forward to seeing it converted to races (ala Juxt this past weekend).

 

[Sand]

Some real training speed goin' on around here!!! Looking forward to seeing it converted to races (ala Juxt this past weekend).

Chopped liver checking in. Looks like I need to train more.

 

[beer 302]

I've seen a few guys shirtless with HRM's on. Considering one of the guys dusted the field in a trail 5k by 2 minutes, he earned the right. Now the jiggly 49 year old I ran with on Saturday that had bad tatoo's? Not so much.

Daughter ran again this morning after hydrating properly yesterday, said she felt a lot better without headaches. I also told her to slow down, she was trying to push as hard as she could the whole time. I told she needs to have water with her wherever she goes, especially if she is going to run in this weather. We'll see how it goes the rest of the week.

 

[Annyong]

Daughter ran again this morning after hydrating properly yesterday, said she felt a lot better without headaches. I also told her to slow down, she was trying to push as hard as she could the whole time. I told she needs to have water with her wherever she goes, especially if she is going to run in this weather. We'll see how it goes the rest of the week.

that's good news!