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Ran a 10k in June (4 Viewers)
- Thread starter GStrot
- Start date
tri-man 47
Footballguy
Hi, Sand! Um, what? The shout-out to Juxt was 'cause I was there to see him break through the sub-19 barrier. You're a training beast ..spread across three disciplines. Not sure how you could squeeze more in.
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MAC_32
Footballguy
I have a client in which this happens sporadically during our workouts. I've noticed it usually happens when she is overly stressed and not focusing on proper breathing techniques, and thinking about it causes her to be more stressed. Easier said than done to say, don't think about it, and stop stressing - but when she does it works for her. No clue if it will work for your daughter, or if it's even the issue.
2Young2BBald
Footbaldguy
Ah, its only three disciplines. Add a 4th and we'll be impressedtri-man 47 said:Hi, Sand! Um, what? The shout-out to Juxt was 'cause I was there to see him break through the sub-19 barrier. You're a training beast ..spread across three disciplines. Not sure how you could squeeze more in.
Speaking of a 4th discipline, I'm 4th discipline racing this weekend, doing a 5K Run/2 Mile Kayak Du Saturday. This was a really nicely done smaller event that I fear has grown huge based on what I am seeing on FB. Weather looks perfect. Last year hot and the water was choppy.
beer 302
Footballguy
That could certainly be some of it MAC. She is one to stress over change until she gets comfortable and this running thing is all new to her. I try to run with her when I can and keep her talking to keep the run & what we are doing but the last few days I keep missing her. Hoping the more she runs, the more comfortable she will become and the less this problem will be.MAC_32 said:
Sand
Footballguy
Given the really humid heat wave were having right now (160+ suck index every day at the moment) I'm counting sweating as my 4th discipline.Ah, its only three disciplines. Add a 4th and we'll be impressedtri-man 47 said:Hi, Sand! Um, what? The shout-out to Juxt was 'cause I was there to see him break through the sub-19 barrier. You're a training beast ..spread across three disciplines. Not sure how you could squeeze more in.
<--sweatWell I ended up failing my fellow FBGers. Though I had previously run two marthons (1 solo and 1 with wife), I had solicited feedback here 6-7 weeks ago for training suggestions on a crash course to my first half marathon with a 1:45 goal. My wife and I signed up for the HM, only to later realize that it was what a trail race, which would be a first for both of us. Long story short, life got the better of us over those next few weeks, so three weeks before the race we changed our registration from the HM to the 10.5K. A bit of a wuss move, but it was the right one all things considered.
Anyways, on to the actual race. It was a pretty hilly course, though smooth terain without any real potentially ankle breaking possibilities. I'd imagine a near perfect course for someone's first trail race. Considering I had hardly trained at all, I set my sights on the same goal (8min/mile pace) as I had when registering for the HM thinking that I was going to train hard for the race. I probably went out a little faster than I should've with a 1 mile split of 7:29. Ok, definitely went out faster than I should've. Settled in pretty well thereafter with miles 2-6 all within +/- 10 seconds of an 8min/mile pace, before finishing a bit faster. I finished in 51:00 for an avg pace of 7:47/mile. I could tell during the race how grossly out of shape I had gotten, as every time I looked down my HR was in the 180's. Yikes. On the adivce provided in this thread, post-race I finally uploaded my data into Garmin Connect so that I could start tracking my workouts and progress. It was a sad sight, as I realized that (a) my avg heart rate for the race was indeed in the 180's at 184 and (b) I had only run six times in the four weeks prior to the race with five of the six runs being with my wife at a pace between 9-10min/mile. In hindsight, I really wish I had made the time to at least train a little for the race as it would have made what was a fun trail run that much more enjoyable.
Back to Garmin Connect. I basically downloaded every driver that they recommended and yet continue to have problems getting data from my Forerunner 305 loaded onto the site. Garmin Connect detects my device without fail, but only one time out of about 30+ attempts thus far have I been able to actually see my data after clicking "Upload All New Activities" or "Upload Selected Activities" as available to import into Garmin Connect. What happens is that it appears as though it reads my data up through 100%, then the white box that should contain my activites available to import off of my 305 is simply a blank white box. I've scoured Garmin's website and google for any possible solutions and I'm stumped. The one time I was able to upload data was after I cleared the history on my watch for all but the previous month. Since the race I've had a few workouts that I'm looking to import, and nothing is seeming to work. I've cleaned the contacts on my watch. I've cleaned the contacts on the USB base. I've tried "upload all new activities" and "upload selected activities." I've added the website as a trusted site. Nothing I've tried seems to get me anything other than a blank white box. It almost feels like the IE8 on my computer isn't compatible with Garmin Connect, though the specifications required by Garmin Connect are IE7 or higher. Anyone ever experience this issue?
Anyways, though I don't post much I enjoy following the rest of you in this thread. Tons of motivation provided on a daily basis. I'm hoping I can get myself back on track and am contemplating what race I'd like to sign up for next. Outside of the marathons and this trail run, I've never really run races so I'm having indecision in deciding between a 5K/10K/HM road races, or even another trail run. Anyone want to push me in one direction or another?! I'm all ears. Thanks again to all the posters whom provided previous feedback and for those continuing to share their stories and provide their advice in this thread.
Anyways, on to the actual race. It was a pretty hilly course, though smooth terain without any real potentially ankle breaking possibilities. I'd imagine a near perfect course for someone's first trail race. Considering I had hardly trained at all, I set my sights on the same goal (8min/mile pace) as I had when registering for the HM thinking that I was going to train hard for the race. I probably went out a little faster than I should've with a 1 mile split of 7:29. Ok, definitely went out faster than I should've. Settled in pretty well thereafter with miles 2-6 all within +/- 10 seconds of an 8min/mile pace, before finishing a bit faster. I finished in 51:00 for an avg pace of 7:47/mile. I could tell during the race how grossly out of shape I had gotten, as every time I looked down my HR was in the 180's. Yikes. On the adivce provided in this thread, post-race I finally uploaded my data into Garmin Connect so that I could start tracking my workouts and progress. It was a sad sight, as I realized that (a) my avg heart rate for the race was indeed in the 180's at 184 and (b) I had only run six times in the four weeks prior to the race with five of the six runs being with my wife at a pace between 9-10min/mile. In hindsight, I really wish I had made the time to at least train a little for the race as it would have made what was a fun trail run that much more enjoyable.
Back to Garmin Connect. I basically downloaded every driver that they recommended and yet continue to have problems getting data from my Forerunner 305 loaded onto the site. Garmin Connect detects my device without fail, but only one time out of about 30+ attempts thus far have I been able to actually see my data after clicking "Upload All New Activities" or "Upload Selected Activities" as available to import into Garmin Connect. What happens is that it appears as though it reads my data up through 100%, then the white box that should contain my activites available to import off of my 305 is simply a blank white box. I've scoured Garmin's website and google for any possible solutions and I'm stumped. The one time I was able to upload data was after I cleared the history on my watch for all but the previous month. Since the race I've had a few workouts that I'm looking to import, and nothing is seeming to work. I've cleaned the contacts on my watch. I've cleaned the contacts on the USB base. I've tried "upload all new activities" and "upload selected activities." I've added the website as a trusted site. Nothing I've tried seems to get me anything other than a blank white box. It almost feels like the IE8 on my computer isn't compatible with Garmin Connect, though the specifications required by Garmin Connect are IE7 or higher. Anyone ever experience this issue?
Anyways, though I don't post much I enjoy following the rest of you in this thread. Tons of motivation provided on a daily basis. I'm hoping I can get myself back on track and am contemplating what race I'd like to sign up for next. Outside of the marathons and this trail run, I've never really run races so I'm having indecision in deciding between a 5K/10K/HM road races, or even another trail run. Anyone want to push me in one direction or another?! I'm all ears. Thanks again to all the posters whom provided previous feedback and for those continuing to share their stories and provide their advice in this thread.
2Young2BBald
Footbaldguy
First off, SayWhat, nice first trail race. That is flying on dirt. I am not sure how the firmware updates work on the 305, but it seemed like every time I had issues like that with my 310XT, is was because I needed the latest update. It hasn't seemed to be an issue with the 910XT.
2Young2BBald
Footbaldguy
You may want to call Garmin. I cannot recall the issue, but I had to call them on something and was walked through holding a series of button that was their version of a hard reset that wiped the watch clean (which ####ed me off as I had a ton of data on it). It was a USA based call center and I was very pleased with the service.
Juxtatarot
Footballguy
Yes, run regular road races like me. All the trail guys, bike guys, swimmers and kayakers are mucking up this thread.
Sounds good to me. Now, what distance shall I run? I'm game for anything between a 5K and half marathon. Go.Yes, run regular road races like me. All the trail guys, bike guys, swimmers and kayakers are mucking up this thread.
2Young2BBald
Footbaldguy
Or the complete opposite of this.Yes, run regular road races like me. All the trail guys, bike guys, swimmers and kayakers are mucking up this thread.
Trails, lots of them, any and every distance. Honestly, don't marry yourself to anyone thing and you'll probably enjoy things more.
Juxtatarot
Footballguy
Certainly 5Ks. It is the Summer of Speed after all.Sounds good to me. Now, what distance shall I run? I'm game for anything between a 5K and half marathon. Go.Yes, run regular road races like me. All the trail guys, bike guys, swimmers and kayakers are mucking up this thread.
tri-man 47
Footballguy
..and you had good speed on the trails, so a road race should yield a very encouraging time. Plus, since you're training isn't consistent, I wouldn't risk a longer race yet. Join the Summer of Speed. Maybe grab another trail race in the fall or something.Certainly 5Ks. It is the Summer of Speed after all.Sounds good to me. Now, what distance shall I run? I'm game for anything between a 5K and half marathon. Go.Yes, run regular road races like me. All the trail guys, bike guys, swimmers and kayakers are mucking up this thread.
Prince Myshkin
Footballguy
Well, not exactly the summer of speed on my end, but a summer of plugging away pretty consistently. 4 yesterday with 3LT...4 more at recovery today. i've moved up to running 4 days a week from 3 for the last month with my long run on Sunday holding at 10 miles. Thinking about upping that to 12 this weekend. I strongly agree with those that have said that it's tougher going from 3 miles to 5 or 6 than from 6 to double digits.
SFBayDuck
Footballguy
This, but don't be a wuss about it - sign up for an ultra. Don't go crazy and jump into Badwater or Barkley or Hardrock, but a 50K should be a good place to start.Or the complete opposite of this.Yes, run regular road races like me. All the trail guys, bike guys, swimmers and kayakers are mucking up this thread.
beer 302
Footballguy
YES!!!
Duck is right...well except for 50k warm up suggestion.SFBayDuck said:This, but don't be a wuss about it - sign up for an ultra. Don't go crazy and jump into Badwater or Barkley or Hardrock, but a 50K should be a good place to start.2Young2BBald said:Or the complete opposite of this.Juxtatarot said:Yes, run regular road races like me. All the trail guys, bike guys, swimmers and kayakers are mucking up this thread.SayWhat? said:
MAC_32
Footballguy
Sore today, but good sore. Lifted Tuesday and did hill-sprint intervals yesterday after Monday's hard 3. 3 hard days in a row and feeling like this is a great thing.
Tentative plan
Today - off
Tomorrow - lift/core
Sat - long run
Sun - off
Mon - lift/core
Tues - trial 5k
Wed - easy recovery run
Thu - lift/core
Fri - off
Sat - off
Sun - kick ###
Tentative plan
Today - off
Tomorrow - lift/core
Sat - long run
Sun - off
Mon - lift/core
Tues - trial 5k
Wed - easy recovery run
Thu - lift/core
Fri - off
Sat - off
Sun - kick ###
Juxtatarot
Footballguy
You seem pretty amped for this one. You might want to burn off some energy Saturday so you can fall asleep. I found setting the alarm for an early a.m. easy run the day before works for me.
MAC_32
Footballguy
I'm going to bank on my kids taking care of that for me, busy day that Saturday with several parties to attend so I'm thinking they won't let me down. Just need to make sure I stick to lean meats, fruit, veggies, and water and stay away from the dessert table and liquor cabinet.
worrierking
Footballguy
Hockster, I am just down the road from you in Lake Charles (where Houstonians go to blow their money). Good luck in the 5k. Where is it?
I am signed up for my fifth Houston Marathon and I saw where they changed the course because they are tearing down the Aleysian Viaduct. I will miss running over that, which was pretty cool.
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tri-man 47
Footballguy
Do well! Stay as cool as you can (literally) before the race - in your car or indoors. Keep your body temp down, then as BnB says, the heat won't have a huge impact for a 5K. At least you can tell yourself that.
dhockster
Footballguy
It is downtown starting at the Wortham Center. Yeah, the Viaduct gave the marathon one of only two sort of hills on the course, the other being an overpass over railway lines on Westpark. This makes the course even flatter which they hope will produce record times. It will be interesting running up Washington Av. which is now the hot spot to go in Houston with a lot of new restaurants and bars.
dhockster
Footballguy
I don't know what I am really worried about as I am doing most of my training outdoors so I am used to running in these weather conditions.
Sand
Footballguy
If you can do it, drink a slush drink before the race. I'll see if I can find the study, but it helps to keep core temperature down, particularly during a short race.Do well! Stay as cool as you can (literally) before the race - in your car or indoors. Keep your body temp down, then as BnB says, the heat won't have a huge impact for a 5K. At least you can tell yourself that.
sho nuff
Footballguy
Pretty quiet here lately, just chugging along getting my miles in.
Still no real effects from surgery. Just a "pulling" feeling from time to time in my leg near my groin and up near where they cut me (doc said to expect a little of this here and there as there are nerves that get damaged during surgery).
Though, this heat and humidity sucks and Ive been hitting the TM a lot due to my wife's working hours and kids being home for the summer (with a few camps).
I will be getting out in the heat tomorrow morning after 9...which will suck. But my daughter has her first dance recital early Saturday...so its either get the long run in at 9 tomorrow...or wait til about 3-4 Saturday.
Still no real effects from surgery. Just a "pulling" feeling from time to time in my leg near my groin and up near where they cut me (doc said to expect a little of this here and there as there are nerves that get damaged during surgery).
Though, this heat and humidity sucks and Ive been hitting the TM a lot due to my wife's working hours and kids being home for the summer (with a few camps).
I will be getting out in the heat tomorrow morning after 9...which will suck. But my daughter has her first dance recital early Saturday...so its either get the long run in at 9 tomorrow...or wait til about 3-4 Saturday.
parasaurolophus
Footballguy
Tues- 3mi
Wednesday-4 miles
Thursday-3mi
Frriday-rest
Saturday-plan to run 7miles(nervous about the colorado heat and altitude)
Wednesday-4 miles
Thursday-3mi
Frriday-rest
Saturday-plan to run 7miles(nervous about the colorado heat and altitude)
Juxtatarot
Footballguy
Good luck to all the racers this weekend! I'm expecting shattered PRs and riveting race reports!
2Young2BBald
Footbaldguy
tri-man 47
Footballguy
..and yes, 2Young, we're always up for a good kayak report! Important question: What's your 'go to' drink after a kayak race? Is it also a bloody mary event?
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i ####### love kayaks!Are reports involving kayaks still welcome in the thread
Juxtatarot
Footballguy
Love them!! (Although I have no concept on what good kayaking paces and times are.)Are reports involving kayaks still welcome in the thread
IvanKaramazov
Footballguy
I have a 10K this evening (7:30 start). This is always a small event; last year there were only 45 participants. The suck index is forecast for a about 140 (73/67) and we're also supposed to have scattered thunderstorms. Could be interesting.
Assuming this thing doesn't get scratched for lightning, I'm hoping to beat my PR of 46:21. I did 5 miles a little faster than that as part of a tempo run last week so there's really no question that I can improve on my PR at this distance, and I'm seriously considering scheduling a mid-October 10K specifically for that purpose.
Assuming this thing doesn't get scratched for lightning, I'm hoping to beat my PR of 46:21. I did 5 miles a little faster than that as part of a tempo run last week so there's really no question that I can improve on my PR at this distance, and I'm seriously considering scheduling a mid-October 10K specifically for that purpose.
worrierking
Footballguy
Kayak is a palindrome. That is all I have to add to this conversation.
Rest day for me today. Long run tomorrow, 12-14ish.
Rest day for me today. Long run tomorrow, 12-14ish.
2Young2BBald
Footbaldguy
The could be a bloody mary event, but the typical cast of characters have other commitments.tri-man 47 said:Sand said:
..and yes, 2Young, we're always up for a good kayak report! Important question: What's your 'go to' drink after a kayak race? Is it also a bloody mary event?
Hang 10
Footballguy
8k tomorrow. My legs feel like lead today. Seems as though I can never figure out how to train properly the week of a race. Every damn time, I make a mistake in my leg strength training and over do it. Hopefully today's rest will get me some spring back. I honestly have no idea what kind of time I'm going to run tomorrow. Anywhere between 32-35 minutes.
Prince Myshkin
Footballguy
Fantastic run for me today. 7 hilly miles at 9:50 pace with heart rate in the low 150s for most of it. March 31st was the first time I had ever run 7 miles. Now I'm cruising that distance on a run-of-the-mill GA run (and at a faster pace with a lower heart rate). 
Ned
Footballguy
Pftiz suggests 4 days between a tempo run and a race or 5 days between a VO2 max session (speed work) and a race. Everything else in between can be MLR or recovery type workouts.
The way I see it.... There's 2 angles at play - 1: this is just a race or a tune up race. For these, I stick to the normal schedule with hard workouts and then maybe a day or 2 of rest before the race. 2: this is your 'A-Race' that you want to be as close to 100% as possible. This is where I'd be more cautious and not do any hard workouts the week of the race (marathon excluded).
When in doubt, err on the side of caution and forget the speed work during race week (unless you're that cyborg, tri-man). You're really not gaining anything for that particular race by doing a hard speed session that week.
Ned
Footballguy
Have you found your max HR yet? Seeing those results of faster pace + lower HR is motivating, ain't it?Fantastic run for me today. 7 hilly miles at 9:50 pace with heart rate in the low 150s for most of it. March 31st was the first time I had ever run 7 miles. Now I'm cruising that distance on a run-of-the-mill GA run (and at a faster pace with a lower heart rate).
Ned
Footballguy
Not really sure I even feel like talking much about it, but y'all are close enough that I feel like at least saying something....
My mom has fought ovarian cancer for over 3 years and is now losing that battle. She's been given 2 months time frame, and is still fighting it. She's pissed off and vowed to beat that time.
We are all dropping everything and going on a last minute cruise with her on the 23rd. So the Summer Of Speed is coming to an abrupt end for me. My wife and I will be running a 5K tomorrow and that'll be it for me most likely.
My workouts have sucked ### this week. Just can't get into it and frankly don't really care right now. Sorry for the Debbie Downer news.
My mom has fought ovarian cancer for over 3 years and is now losing that battle. She's been given 2 months time frame, and is still fighting it. She's pissed off and vowed to beat that time.
We are all dropping everything and going on a last minute cruise with her on the 23rd. So the Summer Of Speed is coming to an abrupt end for me. My wife and I will be running a 5K tomorrow and that'll be it for me most likely.My workouts have sucked ### this week. Just can't get into it and frankly don't really care right now. Sorry for the Debbie Downer news.
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