Ran a 10k in June (8 Viewers)

[Juxtatarot]

I think this is generally correct in that shoes with big heel cushioning will usually have a larger drop, but the Hokas are an exception.

I think like most of this stuff it's all individual. I'd love to be a mid-foot striking, 180 steps per minute taking, minimalist shoe wearing front-of-the-packer who doesn't get hurt. But I have super tight calves that I've never been able to get stretched out enough for my achilles to deal with barefoot/minimalist running. Others really do well with that approach.

Thanks, Duck, I'll keep Hokas in mind if I have further issues.

 

[gruecd]

Because I can't run slow. In order to properly train distances slow(er) days need mixed in. I can't do it. It's how I hurt myself last year. My easy pace is too fast for distance running.

Wait, you're claiming that it's physically impossible for you to run slowly and that running slowly is what caused you to get hurt?

Never heard that one before...

 

[MAC_32]

Because I can't run slow. In order to properly train distances slow(er) days need mixed in. I can't do it. It's how I hurt myself last year. My easy pace is too fast for distance running.

Wait, you're claiming that it's physically impossible for you to run slowly and that running slowly is what caused you to get hurt?

Never heard that one before...

Funny how something can be typed meaning one thing and read as something completely different.

 

[gruecd]

Because I can't run slow. In order to properly train distances slow(er) days need mixed in. I can't do it. It's how I hurt myself last year. My easy pace is too fast for distance running.

Wait, you're claiming that it's physically impossible for you to run slowly and that running slowly is what caused you to get hurt?

Never heard that one before...

Funny how something can be typed meaning one thing and read as something completely different.

What did I get wrong? "Can't" refers to physical impossibility. Sorry if I misinterpreted.

 

[MAC_32]

See previous comment.

 

[Hang 10]

Because I can't run slow. In order to properly train distances slow(er) days need mixed in. I can't do it. It's how I hurt myself last year. My easy pace is too fast for distance running.

Wait, you're claiming that it's physically impossible for you to run slowly and that running slowly is what caused you to get hurt?Never heard that one before...

Funny how something can be typed meaning one thing and read as something completely different.

What did I get wrong? "Can't" refers to physical impossibility. Sorry if I misinterpreted.

I think he means that he can't do long distances without trying to run them fast.

 

[beer 302]

This is why I can't run distances. Went out for a very easy run today, 4 miles, done in under a half hour. Barely broke a sweat, although the low dew point (50) certainly helped offset the 80+ temp's, heart rate stayed about the same throughout, no heavy breathing, conversation-like pace.

I really would like to learn how to run distances some day...

Wait...what? How is that an example of why you can't run distances?

Because I can't run slow. In order to properly train distances slow(er) days need mixed in. I can't do it. It's how I hurt myself last year. My easy pace is too fast for distance running.

You should run with me, I could slow your ### down in a heartbeat.

 

[MAC_32]

Because I can't run slow. In order to properly train distances slow(er) days need mixed in. I can't do it. It's how I hurt myself last year. My easy pace is too fast for distance running.

Wait, you're claiming that it's physically impossible for you to run slowly and that running slowly is what caused you to get hurt?Never heard that one before...

Funny how something can be typed meaning one thing and read as something completely different.

What did I get wrong? "Can't" refers to physical impossibility. Sorry if I misinterpreted.

I think he means that he can't do long distances without trying to run them fast.

Uh huh. It just happens. I don't know how to slow myself down.

 

[Hang 10]

Because I can't run slow. In order to properly train distances slow(er) days need mixed in. I can't do it. It's how I hurt myself last year. My easy pace is too fast for distance running.

Wait, you're claiming that it's physically impossible for you to run slowly and that running slowly is what caused you to get hurt?Never heard that one before...

Funny how something can be typed meaning one thing and read as something completely different.

What did I get wrong? "Can't" refers to physical impossibility. Sorry if I misinterpreted.

I think he means that he can't do long distances without trying to run them fast.

Uh huh. It just happens. I don't know how to slow myself down.

Sounds like you just need a buddy to go run with for you distance days. I sometimes have a similar problem with trying to over run my long days to get them over with but when I run with a friend, doing 8's or 9 minute miles is easy.

 

[MAC_32]

That's a good point...and idea...

 

[SFBayDuck]

On another note, my buddy Jim, or Western States Jim as I refer to him around these parts, is in town this week from Oregon, and we went out for a run this morning! He's still easing back into it after the ITBS/surgery/staph infection debacle of last summer, but he is finally running again. A nice easy 4 mile trail run today, and tomorrow we're going to go hit a hilly 6-mile route near his parent's place. While the knee is still bothering him quite a bit, it's coming along and I'm just happy he's out running a little again.

Of course even though his long run so far is 6 miles, he's already talking about his training for Hardock next year should he get in via the lottery (since his WS finish last year qualifies him). And some of you think I'm nuts......

Very cool that you're getting involved with the ultra community. My training is all solo, but I suspect it would be fun to share trail runs with others, given the unpredictability of the course.

Funny you should say that, as I am almost exclusively a solo runner as well. I've run with Jim 3 times (2 runs around here, and pacing him at WS100), and my pacer Erika for the last 9 miles of the 50 miler. That's it, other than my girlfriend going out occasionally at the same time I do, and we run by each other a few times while looping around the lakes.

I did remark today how that same 4-mile loop I've run hundreds of times before seemed to go by so much quicker (even though it wasn't actually faster) running with someone as opposed to running alone.

 

[Ned]

This is why I can't run distances. Went out for a very easy run today, 4 miles, done in under a half hour. Barely broke a sweat, although the low dew point (50) certainly helped offset the 80+ temp's, heart rate stayed about the same throughout, no heavy breathing, conversation-like pace.

I really would like to learn how to run distances some day...

Wait...what? How is that an example of why you can't run distances?

Because I can't run slow. In order to properly train distances slow(er) days need mixed in. I can't do it. It's how I hurt myself last year. My easy pace is too fast for distance running.

I totally get it. I was there a few years ago....... I only knew 2 throttle positions. 0% or 100%. There's posts buried in here somewhere of me throwing my hands up and all but gave up on being able to run LSD.

Sorry to put it this way, but saying you just can't do it is a total cop out. You're clearly not mentally weak, or else you'd be quitting on the hard workouts (we've seen you all but kill yourself on some of the runs you've posted). Its just a matter of committing to learn how to run slow. Once it clicks, it's bliss.

When you're out there and want to pick up the pace, remind yourself of the reason behind the LSD workouts. Pushing past zone 1 HR levels defeats the purpose of the workout. You're doing these long slow runs to train your body how to utilize fat as its primary fuel source and to become a lean aerobic machine.

 

[koby925]

Because I can't run slow. In order to properly train distances slow(er) days need mixed in. I can't do it. It's how I hurt myself last year. My easy pace is too fast for distance running.

Wait, you're claiming that it's physically impossible for you to run slowly and that running slowly is what caused you to get hurt?Never heard that one before...

Funny how something can be typed meaning one thing and read as something completely different.

What did I get wrong? "Can't" refers to physical impossibility. Sorry if I misinterpreted.

I think he means that he can't do long distances without trying to run them fast.

Uh huh. It just happens. I don't know how to slow myself down.

You CAN do it, MAC, it just takes work and doesn't come naturally to you. I think we're similar in that way. If I take a lot of time off, I struggle to run more than 2-3 mile runs. Probably partly because I do them too fast for my then current condition level, but also partly because I don't have natural long endurance without working at it. I know people that can take months off and go run a 10 mile run. That always boggled my mind.

 

[worrierking]

Find a hot chick who is slow and run with her.

 

[tri-man 47]

Find a hot chick who is slow and run with her.

Chicks who run slow aren't hot. ...kidding ...kidding!

MAC, what happens when you run slow? What injuries occur? Hips ...knees ...ankles? I'm curious what it is that acts up for you. In any case, if you run best with the short, hard workouts, then hey, make that your niche for now. You'll have plenty of time for long, slow runs and longer races when you get older.

 

[MAC_32]

I moreso want to learn how to so when I get to the point in which I have to i can adjust easily. Also would aid in 10K training.

I didn't have any specific injuries, just classic over training. Dead legs. Lower body was always sore. Moved slowly all day long except after running for a mile and loosening up. Lost my second gear though.

 

[Juxtatarot]

I moreso want to learn how to so when I get to the point in which I have to i can adjust easily. Also would aid in 10K training.

What is there to learn? If you are uncertain of your pace when you run slow, use a treadmill or get a GPS watch (I don't remember if you already have one). Running pre-fatigued is part of the endurance training process and something you'll have to get used to mentally and physically.

 

[Prince Myshkin]

thanks guys again...i can run at the mcmillan training paces but don't think i can keep those paces for a 10k or half.

What are you using as your input into the calculator? A 5K? Although I agree with the others that the predicted times for the longer races are more difficult to achieve, I think they should be viewed as obtainable if one is willing to put in the work. In that way, it's an excellent tool for goal setting. Your times for a distance like a 10K probably should be within a minute or so of what it calculates.

Yeah I'm using a 5K result and 10K goal (July 4th). I then plan to use the 10K result to help form a goal for a half in October.

I fully understand that the calculators aren't the end-all, be-all exact predictors of race times (no need to run the race if that were the case). It seems like a handy tool for an inexperienced runner at a new distance, assuming it's somewhat reliable.

 

[Prince Myshkin]

Because I can't run slow.

Could be worse...I can't run fast!

 

[SFBayDuck]

Because I can't run slow.

Could be worse...I can't run fast!

This.

 

[Annyong]

I've never been so anxious for the mail in a long time. Should be getting my Garmin watch today or tomorrow.

 

[MAC_32]

I moreso want to learn how to so when I get to the point in which I have to i can adjust easily. Also would aid in 10K training.

What is there to learn? If you are uncertain of your pace when you run slow, use a treadmill or get a GPS watch (I don't remember if you already have one). Running pre-fatigued is part of the endurance training process and something you'll have to get used to mentally and physically.

3rd to last word is the one I'm getting at - the mental aspect of running slower on long runs. It's what I failed at last year and want to correct. If my race goes well Sunday I want to transition into more distance running with the goal to attack a 10K sometime fall. I don't want to f up my whole running season like I did last year, needing to rest most of September to get to a sub 19 min 5K then repeating the process before a Thanksgiving 5K in which I AG won, but was still north of 20 mins.

 

[Juxtatarot]

Mac - Good luck Sunday! What's the forecast like?

For me, it might be 75 or 80 degrees (and rising) for my 5 miler Sunday. I'm not expecting to do anything special due to the heat and the fact that I haven't been doing long tempo runs. I'm still looking forward to it, though. I ran yesterday in 88 degree heat and didn't feel too bad so I'm slowly getting acclimated.

Who else is running this weekend?

 

[MAC_32]

Mac - Good luck Sunday! What's the forecast like?

For me, it might be 75 or 80 degrees (and rising) for my 5 miler Sunday. I'm not expecting to do anything special due to the heat and the fact that I haven't been doing long tempo runs. I'm still looking forward to it, though. I ran yesterday in 88 degree heat and didn't feel too bad so I'm slowly getting acclimated.

Who else is running this weekend?

Thanks! Disgusting temp's. High Sunday is 90, low 73, guessing it will be high 70's race time. Dew point is still around 60 right now though, hope that sticks - no pun intended. If it goes up with the temp's...@$%^#*&^%^

 

[Ned]

Going to be gone on the cruise with Mom and then down to the beach house the following week, so I won't be around for the next couple of weeks. GL to all the racers - Sand, MAC, Juxt, tri, and to anyone else that's not on the calendar. Go get'm.

I've managed to slip in a few MLRs and a recovery run. I feel like complete #### right now. Going to bring the running gear with me, but I'm going to run only if I absolutely feel like it. Running is just a stress reliever right now. Training can wait.

 

[Sean]

Ned - Enjoy your trip and time with your mom. Hope all goes well. Bag the training for now and hit it hard when you get back.

Good luck to everyone racing this weekend!

Early morning 5.5 for me today. Loving these 55-60 degree temps in the early AM.

 

[Hang 10]

You know, I gave Nike some #### about their sportswatch but I'll give them that they have good customer service. They replaced my most recent broken watch...I'm now on my third watch and warranty starts over. I guess, I will continue to break them if they will keep replacing them.

 

[The_Man]

Ned, where do you go to the beach in Delaware? We spend a week in Lewes every summer, though we're not going until late August this year.

Hoping to do 6 or 7 tomorrow and then 10 on Sunday. 10 very slow ones, just trying to get some time on my feet and knock off some of the rust.

 

[tri-man 47]

We'll be thinking of you all, Ned. Safe travels.

 

[beer 302]

Because I can't run slow.

Could be worse...I can't run fast!

This.

We should start a club!

Good luck to all the guys racing int he muck this weekend, bring home some hardware!

Ned, I'll be thinking of ya tomorrow bud. Planning on a nice long slow easy run to clear my head and focus on some prayers that need to be addressed. Enjoy your time GB!

 

[sho nuff]

Because I can't run slow.

Could be worse...I can't run fast!

This.

We should start a club!

Good luck to all the guys racing int he muck this weekend, bring home some hardware!

Ned, I'll be thinking of ya tomorrow bud. Planning on a nice long slow easy run to clear my head and focus on some prayers that need to be addressed. Enjoy your time GB!

I can run fast...it just does not last very long.

(teed that one up for anyone who wants it)

And I echo the good luck to the racers....and to the good thoughts to Ned.

Will scramble to get any of my own running in this weekend. My sister, BIL, and their 2 kids are coming in for a few days from Wisconsin.

Yeah yeah, I could get up early and run before we head down early to see Monster's University (and we are going very early for a free screening). But I doubt I will be in any condition. I don't drink like I used to and Im sure things will be flowing at happy hour at my house (darn Wisconsin visitors).

 

[IvanKaramazov]

I got in 5 miles with 8 x 400 this morning before it got all hot and sticky. The last time I did 400s, a few weeks back, I did one full recovery lap between each interval, and that was way too much recovery. This time I did 200m recovery, and that was much better. Good workout.

 

[SFBayDuck]

Another good run with my buddy Jim this morning - a 7 miler with 2000' of climbing, basically uphill for 3 1/2 then back down again. His longest run in a year, and the hardest I've run downhill in months - and the IT held up fine. I went to the torture doc this afternoon and my god did the Graston work me over, definitely feeling that and the downhill this evening.

Busy weekend but hope to squeeze in 10+ on Sunday.

Good luck to all the racers, and enjoy the time with your mom, Ned.

 

[flapgreen]

Been usin MapMyRun app. Keeps me right on pace. Great app!

 

[parasaurolophus]

any tips for running a 5k hungover?

 

[Hang 10]

any tips for running a 5k hungover?

Run hard and then starting drinking again after.

 

[sho nuff]

any tips for running a 5k hungover?

try not to puke too much

 

[2Young2BBald]

any tips for running a 5k hungover?

try not to puke too much

Chewing gum can help in keeping barfing to a minimum.

 

[Annyong]

Been usin MapMyRun app. Keeps me right on pace. Great app!

I've been using that too, and I find the GPS to be a little wonky, especially with tree cover.

 

[Annyong]

So I think I may have a bit of Macitis. Tried my hardest to keep my pace back for the first 5-6 miles today but couldn't do it. I think it has something to do with me playing football/baseball/basketball my whole life which required short bursts of speed. Was never in track/cross country.

Or I'm just impatient.

Oh and running in the rain is my new favorite thing

 

[worrierking]

So I think I may have a bit of Macitis. Tried my hardest to keep my pace back for the first 5-6 miles today but couldn't do it. I think it has something to do with me playing football/baseball/basketball my whole life which required short bursts of speed. Was never in track/cross country.

Or I'm just impatient.

Oh and running in the rain is my new favorite thing

Running in the rain is awesome. One of my all-time favorite runs was during a feeder band of Hurricane Humberto a few years back. Absolute stupidity to be out there but it was the coolest temperature run I had had in months and I felt like I could go forever.Sure didn't feel that way this morning. Endured a sweaty 13- miler to finish the week at 55.5 miles.

Good luck racers this weekend!

 

[beer 302]

any tips for running a 5k hungover?

Run hard and then starting drinking again after.

any tips for running a 5k hungover?

try not to puke too much

Solid advice going on in here

 

[beer 302]

After today's run (little over 16 miles) I've come to 3 conclusions (in no particular order)

1. I'm old

2. I'm slow

3. Pretty sure if was being chased by a pack of wild dogs I don't have another 10 miles in me right now

Brutal, lotta work to do.

 

[MAC_32]

any tips for running a 5k hungover?

fluids times 50

 

[parasaurolophus]

5k race report-

10:30am start time 80 degrees and 67 dewpoint. Pretty sticky.

Went out last night and drank too many beers. Set the alarm for 6am so I could get up and drink some water and take some advil. Drank 16 ounces. Went back to bed. Set alarm for 7am. Drank another bottle. Back to bed, set for 8am one more bottle and 2 more advil. Up for good. Tried to eat light breakfast couldnt do it. Managed to eat about 10 grapes. Figured it shouldnt matter too much since I had pizza last night, late.

Stomach feeling a bit queezy, but starting to feel better. Head to the race and of course I am running behind and have no idea where to go. Finally find the race area, but parking is all blocked off. I park in the back of an electrical contractor's lot and run down the railroad tracks to the registration area. Sign up, pay, get my packet. Head back to the car to stash my wallet and get my bib on. Doh!!! No safety pins. Stash everything and head back to registration tent. Get the pins, put the bib on and head to the starting line. Get there right as he is announcing the start. Which is actually perfect for me since I hate the initial standing around in a big mob. I notice about 10 feet after the starting line there is a massive puddle. No way around it.

So they blow the horn and we are off. At this point I am already drenched in sweat and of course my feet get soaked instantly. However my head ache is gone and I am feeling pretty good (so I think). Very crowded in the beginning and I have a lot of strollers to wade through since I got there so late, but no big deal. I am making my way through and my time is where I am happy with considering.

Mile 1-

Course is pretty flat and I am doing better than I expected. I have cut through most of the traffic and finish at 7'47". Legs feel great headache completely gone. Mouth does not feel dry and I actually feel a little cooler than when the race started. So I decide to pick up the pace a bit.

Mile 2-

This mile is basically a mud run. All of the paths are flooded over from the crazy storms last night/yesterday. Everybody is running in the grass along the sides of the path. I eventually decide it is better to just run in water on asphalt rather than plow through muddy wet grass. It is actually kind of fun to watch all the people splashing like crazy and just getting drenched. I would imagine the photographer got some sweet pictures. Finish this mile in 7'22" and I think holy cow I am doing great.

Mile 3-finish-

There is a water stop at 2.2 miles and I decide I should probably get some water just to be safe. I am soaked and I am sure I was already dehydrated. Thought if nothing else it would feel great to pour on me. I see it up ahead and I start making my way over to the right. Grab a cup and take a tiny sip pour the rest on my head and move on. The .2 miles to the stop were quite tough. I get another tenth of a mile and I cant breathe. I instantly realize I forgot to take my allergy meds and my inhaler. I pull off to the right and start to walk. The tongue on my right shoe is kind of driving me nuts so I bend over to adjust it and when I stand upright I can breathe. So I start running again. I do two minutes at a 7'38" pace and bam I cant breathe again.

Pull over and walk a bit and then figure why not try squatting again and see if it helps. I pop up almost like a dork doing a burpee on the course and now I feel instantly lightheaded, but at least I can breathe. So again I trudge. I can see the finish line now and fight through. I am wheezing like a fatty at disneyworld in August without a scooter. Snot is pouring out of my nose and I am drenched in sweat. I am sure when they saw me approaching the line they had the med crew alerted. I run straight through the finish line and practically accelerate because I see the bathrooms in the distance and I am pretty sure I am about to deposit some pizza in the toilet. I pull open the door like a madman and get ready to throw up. The smell is so foul that I cant even bear it. I bust back out like Tim robbins in shawshank and head to the river. I notice a waterski team practicing a water ballet routine and I am completely distracted. Suddenly I feel ok. Breathing is normal. Dont feel like I am going to puke. I walk back to the finish and get some water. Got a chance to look at my final time. 24'40"

All in all very happy with my run.

 

[Juxtatarot]

All in all very happy with my run.

Congrats!?! My brain is having trouble processing all that!

 

[worrierking]

I laughed, I cried, I hurled! Great report!

Congrats on keeping it together. Think that water ski team is available to be at the finish line of a 4th of July race I am considering?

 

[tri-man 47]

After today's run (little over 16 miles) I've come to 3 conclusions (in no particular order)

1. I'm old enough to be aware of my conditioning and what I need to do to succeed.

2. I'm slow, but slow-pacing is the backbone of distance running as I build my aerobic capacity.

3. Pretty sure if was being chased by a pack of wild dogs I don't have another 10 miles in me right now. But if I keep at this, those extra miles will come. I'll trust my training.

Brutal, lotta work to do.

Fixed.

--

parasaup - interesting report! Nice race.

--

hey, look, a pmb sighting! Welcome back from Disney!! Hope you're doing well.

 

[koby925]

Haha, nice report parasaup.

No racing for me but had an interesting morning. My wife wakes me up at 6 am with a big grin on her face and says "Are you ready?" Gimme 10 seconds and I will be I'm thinking She says no are you ready for number 3 then shows me the positive pregnancy test. We just started to kind of try or more like not do anything to stop it so it was a bit of a surprise. So little koby #3 will arrive I guess next Feb or March.

Ran a sweaty 8 miles at 7:13 average late this morning. With a few of the miles at or sub 7. That pace is starting to feel pretty good.

 

[Annyong]

Haha, nice report parasaup.

No racing for me but had an interesting morning. My wife wakes me up at 6 am with a big grin on her face and says "Are you ready?" Gimme 10 seconds and I will be I'm thinking She says no are you ready for number 3 then shows me the positive pregnancy test. We just started to kind of try or more like not do anything to stop it so it was a bit of a surprise. So little koby #3 will arrive I guess next Feb or March.

Ran a sweaty 8 miles at 7:13 average late this morning. With a few of the miles at or sub 7. That pace is starting to feel pretty good.

Wow congrats, but it blows my mind that people would TRY and have more than 2 kids. Good luck!