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Ran a 10k in June (2 Viewers)
- Thread starter GStrot
- Start date
Hang 10
Footballguy
Tough break when you're shooting for a PR but who knows what can happen when you just give it what you got. I raced quite a few races down at the beach with strong NE winds. I think the key is just keep your effort normal into the wind, as to not tire yourself out, and make hay when you've got a tailwind.Sunday
Overcast. High of 68F. Breezy. Winds from the NE at 15 to 25 mph.
tri-man 47
Footballguy
Ned
Footballguy
FYI, one of the key prompts I'll ask my race crew sherpa daughter to use thoughout my race is to "Ned me" ...when she sees me, to shout a hearty "oh, hell, yeah!"Sunday
GET SOME!
MAC_32
Footballguy
They (meaning the race organizers) are doing everything they can to accommodate the marathoner's and half's, but those are the ones I feel awful for. it's difficult to find 10K's, at least around here, but you don't need to train specifically for a date to run one like you do the longer races.Fn gov't.not I, my 10k was cancelled and unfortunately we can't make the rescheduled datetri-man 47 said:
I've had some very good longer runs the last couple of weeks too. Still think sub 40 would have been a challenge, but I was getting more confident that I could do it. I've done three runs of 5, 5, and 6 miles with a 10K pace approach and with each one of them I was able to stay close to the 6:30 pace necessary to run sub 40 for most of my training run. I don't think there's another one around here this year, so it looks like I've found my offseason motivation! Now, back to focusing on 5K's again...
Prince Myshkin
Footballguy
this weekend was supposed to be my half if not for this damn achilles 
so i will be running vicariously through all the racers! good luck to everyone...
i'm actually thinking about heading out for a run this evening. achilles has felt better the last 3 or 4 days than it has in 6 moths. if i make it (depending on babysitter availability) it will be my first in almost 6 weeks. just hoping for a couple of pain free miles!
so i will be running vicariously through all the racers! good luck to everyone...i'm actually thinking about heading out for a run this evening. achilles has felt better the last 3 or 4 days than it has in 6 moths. if i make it (depending on babysitter availability) it will be my first in almost 6 weeks. just hoping for a couple of pain free miles!
SFBayDuck
Footballguy
Wow, really busy weekend indeed! Good luck to all!Sunday for me. Funny, in my life outside the internet, 13.1 on dirt is rather studly. Other than a buddy running Chicago (TM, Pete is running there Sunday and entertaining thoughts of hitching a ride with the pace group that would get him a BQ), I'm it with my running friends around here. Life on the internet I have you going 13.1 miles more than me, Grue 19 and Duck a mere 37 moreGood luck guys this weekend, other than a chance of a few sprinkles, Sunday looks awesome for racing and I hope you all have the same.
2Young, that perspective thing is funny. I know so many people now that have run multiple 100s and am always listening to podcasts with interviews of ultrarunners, to the point that I sometimes start to feel like 50K barely counts as an ultra, and 50M is a fun day on the trails. Then I actually get out there and am quickly reminded of exactly how big a deal it is to be running that far, especially for someone like me!
Five miles this morning on a nice and flat fire road for my last pre-race run. Although I kind of want to go out and get in 2 miles tomorrow to get to 20 for the week, and give me a shot at my first 70-mile week! Maybe I'll just put on my Garmin and walk around at lunch for 30 minutes and call it good.
Here's what happens when an out of shape old man goes for a run only having consumed coffee today.
http://www.movescount.com/moves/move19741879
http://www.movescount.com/moves/move19741879
Juxtatarot
Footballguy
Juxtatarot
Footballguy
Had a nice tempo run this evening.
1 up then
ease-in mile 7:16/143
6:37/156
6:32/162
6:36/162
6:37/163
6:41/163
1 down
I've run tempos this speed before but it's been a little while. I wanted to make sure all miles were under 6:42 which is my HM PR pace and goal pace for my 10 mile race on the 20th. Probably my last fast run until then. I'll take it easy next week. I felt decent throughout and my heart rate was right where it should be. A good confidence builder for my race.
1 up then
ease-in mile 7:16/143
6:37/156
6:32/162
6:36/162
6:37/163
6:41/163
1 down
I've run tempos this speed before but it's been a little while. I wanted to make sure all miles were under 6:42 which is my HM PR pace and goal pace for my 10 mile race on the 20th. Probably my last fast run until then. I'll take it easy next week. I felt decent throughout and my heart rate was right where it should be. A good confidence builder for my race.
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Hang 10
Footballguy
FUBAR
Footballguy
I like metric because a 5 minute pace sounds better than 8 minute pace.
It's time to buy an indoor trainer, any recommendations? Knees aren't an issue, but noise, ease of use and cost are key. I like the idea of watching a course and having the trainer react, but those seem expensive.
It's time to buy an indoor trainer, any recommendations? Knees aren't an issue, but noise, ease of use and cost are key. I like the idea of watching a course and having the trainer react, but those seem expensive.
Ned
Footballguy
Awesome! You deserve some perfect conditions.That blows (no pun intended).Sunday
Looking good for my 50K. 42° at the start, warming only into the 50s.
parasaurolophus
Footballguy
Good luck to all the racers this weekend. I can wait to read the race reports.
As for me, the foot is still a major issue. Everything else feels great. No soreness anywhere else. Top of the foot no longer has pain, but I am still experiencing pain on the outside of the foot and unfortunately it is getting progressively worse.
One positive note about it is I was worried I would have some burn out after the marathon and not really be interested in running as much. I think that the fact that I can't run right now, even a light jog, is making me chomp(champ) at the bit to get out there. It is driving me nuts every time I see somebody running I just want to lace up and go.
As for me, the foot is still a major issue. Everything else feels great. No soreness anywhere else. Top of the foot no longer has pain, but I am still experiencing pain on the outside of the foot and unfortunately it is getting progressively worse.
One positive note about it is I was worried I would have some burn out after the marathon and not really be interested in running as much. I think that the fact that I can't run right now, even a light jog, is making me chomp(champ) at the bit to get out there. It is driving me nuts every time I see somebody running I just want to lace up and go.
gruecd
Footballguy
That's one of the worst parts about being injured. Get well soon.
Juxtatarot
Footballguy
Good luck to Tri-Man, SFDuck, Worrierking, Gruecd, Ned, 2Y2BB and Steve!
beer 302
Footballguy
I'm just now getting able to run on the roads again. By far the worst part of this recovery is not being able to get out. Hoping to hit the trails this weekend for the first time in almost 3 months. I feel like its race day I'm so hyped up, probably won't sleep tonight.
Every time I got the urge I just hit the bike harder to distract my mind from thinking about running. It sucked but it worked.
Good luck crew, crush it! Can't wait to hear about these great races.
Ned
Footballguy
Ugh. GL on the foot. Just keep reminding yourself that you'll make it even worse if you rush back out there to get that quick fix.
I apologize if this has been posted already. I am no ultra-marathoner and don't plan on attempting one for at least another year or two, but this is some seriously motivating stuff. (extra motivation for our ultra guys this weekend, although they've probably seen it)
http://www.irunfar.com/2013/10/jon-olsens-north-american-100-mile-record-report.html
http://www.irunfar.com/2013/10/jon-olsens-north-american-100-mile-record-report.html
SFBayDuck
Footballguy
I did read that last week, just amazing to me the mental strength it would take to hammer out those paces for that long....on an indoor track!
Happy birthday to me.
http://www.suunto.com/en-US/Products/Sports-Watches/Suunto-Ambit2/Suunto-Ambit2-Black-HR/
This thing rocks. Check out the specs. Also a bunch of apps you can download for it, like instant grade, storm warning etc. Fully customized screens. You can set up the screens based on activity. Already set mine up for road running, trail running, and interval running....in addition the 12+ other sports already loaded. I like that it also acts as a gps to get you back to where you start and the compass. Can also adjust the number of readings it takes to make the log long enough to cover an ultramaration or ironman.
http://www.suunto.com/en-US/Products/Sports-Watches/Suunto-Ambit2/Suunto-Ambit2-Black-HR/
This thing rocks. Check out the specs. Also a bunch of apps you can download for it, like instant grade, storm warning etc. Fully customized screens. You can set up the screens based on activity. Already set mine up for road running, trail running, and interval running....in addition the 12+ other sports already loaded. I like that it also acts as a gps to get you back to where you start and the compass. Can also adjust the number of readings it takes to make the log long enough to cover an ultramaration or ironman.
FUBAR
Footballguy
You know you have a sickness (we all do) when you look forward to a long weekend just so you can get a good ride in.
56 miles today, 2:58 (likely my last long ride before B2B in two weeks), Hoping to knock 15-20 seconds off per mile, putting me somewhere between 2:40 and 2:44
A bit windy and light rain, but it's good to get in some miles in during less than ideal weather.
Saved the best hills for the last 15 miles for extra effect; overall it's a flat course - garmin to mapmyride synch shows 528 total feet, with most of that in the last 15.
Tomorrow will be some core work, followed by a 50k/10k brick on Sunday. Monday is a rest day and our APFT (2 minutes pushups, 2 minutes situps, 2 mile run) is Tuesday. Goal as always is to max it (I've taken 30+ of these and haven't not maxed any)
56 miles today, 2:58 (likely my last long ride before B2B in two weeks), Hoping to knock 15-20 seconds off per mile, putting me somewhere between 2:40 and 2:44
A bit windy and light rain, but it's good to get in some miles in during less than ideal weather.
Saved the best hills for the last 15 miles for extra effect; overall it's a flat course - garmin to mapmyride synch shows 528 total feet, with most of that in the last 15.
Tomorrow will be some core work, followed by a 50k/10k brick on Sunday. Monday is a rest day and our APFT (2 minutes pushups, 2 minutes situps, 2 mile run) is Tuesday. Goal as always is to max it (I've taken 30+ of these and haven't not maxed any)
SFBayDuck
Footballguy
That's awesome. I looked into those when my Garmin crapped out a few months ago, but ended up just going with the 310XT. But that Suunto is definitely on my wish list!
Ned
Footballguy
Nice!
How many data points does it display at once? I'm sick of the MOTOACTV and the bugs, but having 6 data points on the screen at once is
.
parasaurolophus
Footballguy
FUBAR
Footballguy
How big is the screen? With the Garmin Forerunner 305, I can put 4 on the screen but find the display somewhat small, so I usually use 3. Besides, I'm just not sure I want to think enough to utilize all 6 data points.Nice!
How many data points does it display at once? I'm sick of the MOTOACTV and the bugs, but having 6 data points on the screen at once is
Sand
Footballguy
I loved my Motoactv. Sadly it has absolutely zero water resistance and the minute you get water damage they wash their hands of you.Nice!
How many data points does it display at once? I'm sick of the MOTOACTV and the bugs, but having 6 data points on the screen at once is
I made the mistake of buying one. Lasted a bit before sweat got to it. Motorola ####ed anyone who came across this design flaw. Who makes a sports watch that isn't sweat resistant? ####### idiots.
Three pieces of info at any given time on on screen. The bottom line can be set up with 5 (top and middle fixed on one each) which you have to scroll through with another button. Any given sport can be set up from one to eight screens which you scrool thru with another button or set on auto scroll. Here's how I set up the trail running...Nice!
How many data points does it display at once? I'm sick of the MOTOACTV and the bugs, but having 6 data points on the screen at once is
Screen 1: top - average pace, middle - distance, bottom - chrono/time of day
Screen 2: top - peak training effect, middle - current hr, bottom - average hr
Screen 3: top/middle - picture of elevation chart, bottom - current elevation
Screen 4: top - lap average pace, middle - lap time, bottom - lap distance
Screen 5: top - ascent, middle - current grade, bottom - descent/battery charge/sunrise or set/storm alarm/temparatue
auto lap on / 10 sec readings / 24 hr gps
Interval running
Screen 1: top - lap time, middle - lap distance, bottom - lap pace
Screen 2: top - lap pace, middle - heart rate, bottom - lap distance
Screen 3: top - lap number, middle - lap time, bottom - chrono/distance
Long runs
Screen 1: top - average pace, middle - current pace, bottom - lap average pace
Screen 2: top - peak training effect, middle current hr, bottom - average hr
Scrren 3: top - heart rate, middle - distance, bottom - chrono/temperature
Scrren 4: top - time of day, middle - altitude, bottom - ascent/descent/battery charge/current grade/storm alarm
auto lap on / 1 sec readings / 16 hr gps
Other activities - trekking, mountaineering, triathlon, biking, indoor swim, outdoor swim, skiing, weight training, add any other you like. You can custom screens for each activity
You can add points of interest. For example, if I wanted to do a training run to somewhere in particular, I can load in the latitude/longitude coordinates from the map on my computer and save it to the watch. If I get lost or off trail, I can go to the gps function to guide me there.
So far the gps has been lightning quick to acquire. Will have to see how it works in the woods.
SFBayDuck
Footballguy
Not sure if they'll have runner tracking, but looks like there will be a live video webcast of my 50M tomorrow. If one of you is able to check it out, let me know what it's all about - I've never seen this site before.
http://www.ultrasportslive.tv/now-live/
Of course my Ducks play their biggest game of the year so far tomorrow, with GameDay up in Seattle for our 1:00 match up with the hated FUskies. I should be at about the 50K mark at that point, and hope to use my iPhone XM app to listen to the game - that should help the miles tick by!
I started to develop a cold this morning, I've been throwing every holistic and homeopathic anti-cold/immunity treatment I know of at it. Hopefully it'll hold off until about 5:00 tomorrow. I'm going to be in bed all day Sunday anyway.
Good luck to the rest of tomorrow's racers!
http://www.ultrasportslive.tv/now-live/
Of course my Ducks play their biggest game of the year so far tomorrow, with GameDay up in Seattle for our 1:00 match up with the hated FUskies. I should be at about the 50K mark at that point, and hope to use my iPhone XM app to listen to the game - that should help the miles tick by!
I started to develop a cold this morning, I've been throwing every holistic and homeopathic anti-cold/immunity treatment I know of at it. Hopefully it'll hold off until about 5:00 tomorrow. I'm going to be in bed all day Sunday anyway.
Good luck to the rest of tomorrow's racers!
Good luck sfd.
Any goals, race strategy you want to discuss. Link to the elevation chart?
Training Effect (TE) is an even more accurate
and versatile measure of exertion than your heart
rate. It combines information provided by your
heart rate, heart rate variation, and respiratory rate,
and tells you the level of exertion and effectiveness
of your training.
Suunto’s advanced t-series heart rate monitors
(Suunto t3, Suunto t4 and Suunto t6) reliably analyze
your level of exertion and display it as a Training
Effect value on a scale of one to five. When interpreting
its readings, the devices consider your heart
rate, heart rate variation, and respiration rate.
Suunto devices display the Training Effect as a single,
easy-to-read value. The effect of each workout
on your aerobic fitness can be evaluated by the
Training Effect value from the description below.
To give you more accurate real time information,
the values shown by the Suunto heart rate monitors
are given an additional digit, i.e. Training Effect 2 in
the table below represents everything between TE
2.0 and 2.9 as shown in the watch.
Training Effect (TE) Interpretation
1 Minor
Training Effect
This workout advances recuperation, and with a longer duration (of over one
hour) improves basic endurance. Does not significantly improve aerobic
performance.
2 Maintaining
Training Effect
This workout maintains aerobic performance. It builds a foundation for a better
respiratory and cardiovascular condition and higher intensity training in the
future.
3 Improving
Training Effect
This workout improves aerobic performance if repeated 2 to 4 times per week.
Training at this level does not yet place special requirements for recuperation.
4 Highly improving
Training Effect
This workout, repeated 1 to 2 times per week, highly improves aerobic performance.
In order to achieve optimal development, it requires 2 to 3 recuperative
workouts (TE 1-2) per week.
5 Over-reaching
Training Effect
This workout has an extremely high effect on aerobic performance, but only if
followed by a sufficient recuperation period. This workout has an extremely
high exertion level and should not be performed often.
With the help of Suunto t3 and Suunto t4 heart rate monitors, you can accurately monitor the stress level of your
system and the magnitude of the Training Effect with the help of a graphical scale in real time during the workout.
In addition, the Suunto t4 heart rate monitor gives you a recommendation for a training program over the next five
days, based on the workouts you have performed. The recommendations are based on your level of training, earlier
workouts and, based on these, your estimated recovery time.
SFBayDuck
Footballguy
Thanks brother! I'm looking at 7800' of gain and loss over 50 miles - so a lot of eccentric quad contractions on those downhills. I remember that climb at the turnaround last year (I ran the marathon from that point back to the start), and it felt really long when I was just starting, I'm sure it's going to be even more fun when I'm 25 miles in tomorrow.
Even though I already have my WS100 qualifying race this year, my goal is to "qualify" again on a much tougher course - so eleven hours or less. I've got my pace chart with aid station splits at about a 10:00 finish and an 11:00 finish - and of course the cut offs just in case.
Strategy is pretty simple - keep moving! Eleven hours is around a 13 minute pace, so the mindset is to get as many 10:00-11:00 miles as I can in the first half, as each one of those buys me a 15:00-16:00 mile on a climb or towards the end. I'll wear my HR monitor to help make sure I don't over-extend early, up until the first time I can see my crew (girlfriend) at mile 15, as after that cardiac drift makes it pretty useless for me. I'll probably just take it off then, as it chafed me so bad at my last 50 that it looked like someone took a saw to my torso.
Nutrition plan is similar to my last 50M - GU Brew in the handheld with potatoes and Coke at the aid stations, and mixing in some fruit/chia bars I've been using with good success on training runs. I'll keep a gel or two on me at all times for any low points. I'll also be taking Master Amino Acid Pattern tablets throughout, targeting 4-5 every couple of hours.
That's about it....I know it's going to hurt, but looking forward to the challenge and hopefully having some fun out there!
tri-man 47
Footballguy
Dang, Duck! You know it's a long event when you have to worry about your Garmin holding a charge (speaking of which, how do you address that/).
SFBayDuck
Footballguy
The 310 is supposed to be 20 hrs battery life, part of why I bought it. I know my 305 lasted for the 10:30+ of my last 50M.
I have wondered how people upload 24-30 hr strava runs on 100M races like Hardrock. There must be a way to charge them on the fly (I do have a battery pack and solar panel for backpacking that would probably work - just never tried). Either that or they use multiple Garmins and somehow combine the raw data - not sure, I've never looked into it.
Banking time...it pays dividends in my book. I know the elites shun it and talk about winning events in the last 1/3. For us mortals, it's best to make hay while the sun is shining We just don't run enough to keep the body in a postion to make a late move. From 30 on in it's mostly down hill (maybe 2200 ft climbing?). That will be a nice push home.
The_Man
Footballguy
Heading down to the finish of The_Boy's Half Marathon now. Just got my 1st text update - 5.7 miles in 39:20, for a 6:54 pace. I told him to try to run a comfortable 7:00 pace for the first 6 or 7 miles, then go for it at the end if he felt good. Biggest uphill is miles 4 to 6, last 2.5 are downhill.
Good luck to all the racers today!
Good luck to all the racers today!
Juxtatarot
Footballguy
So, the streak is over.
Ever since I started running, I have never been passed around the streets of the surrounding neighborhoods. Not really too much of an accomplishment since I don't see that many runners but a few times I've had to turn recovery runs into impromptu tempos for short periods. I've taken some silly pride in this stupid streak.
After 5 miles into a 7.5 mile run this morning I see a group of about 30 high school boys up ahead running by the high school. They are running very slowly and I'm catching up fairly quickly. The group turns down a side road so I decide to follow them. As I'm passing them I notice several of them start walking. I'm not sure what type of group this is. Some of the kids are clearly out of shape so I don't think this was a sports team running together. However, others look like athletes. As I get near the front of the pack, one kid says, "Look! This guy is trying to race us!" Some of the others laugh.
"Let's go!" I reply.
And we're off. About 5 of 6 others join the challenger and I and we start out around a 6:00 mile pace. Quickly everyone drops out except the challenger and I. I think they realized that this was serious! I ask him how far and he points ahead to the end of the road -- maybe another quarter mile or so. We jockey back and forth continuously increasing the pace until I'm literally in an all out sprint. He seems to be a faster sprinter and I'm fading fast. I can't keep up. "You got me!", I tell him. We slap hands, he goes back to his group and I continue on.
:( Sad to have the streak end.
Looking back at the Garmin data, I noticed that my max heart rate for that mile was 180. I've only reached 180 a couple other times so at least I got in a good workout!
Ever since I started running, I have never been passed around the streets of the surrounding neighborhoods. Not really too much of an accomplishment since I don't see that many runners but a few times I've had to turn recovery runs into impromptu tempos for short periods. I've taken some silly pride in this stupid streak.
After 5 miles into a 7.5 mile run this morning I see a group of about 30 high school boys up ahead running by the high school. They are running very slowly and I'm catching up fairly quickly. The group turns down a side road so I decide to follow them. As I'm passing them I notice several of them start walking. I'm not sure what type of group this is. Some of the kids are clearly out of shape so I don't think this was a sports team running together. However, others look like athletes. As I get near the front of the pack, one kid says, "Look! This guy is trying to race us!" Some of the others laugh.
"Let's go!" I reply.
And we're off. About 5 of 6 others join the challenger and I and we start out around a 6:00 mile pace. Quickly everyone drops out except the challenger and I. I think they realized that this was serious! I ask him how far and he points ahead to the end of the road -- maybe another quarter mile or so. We jockey back and forth continuously increasing the pace until I'm literally in an all out sprint. He seems to be a faster sprinter and I'm fading fast. I can't keep up. "You got me!", I tell him. We slap hands, he goes back to his group and I continue on.
:( Sad to have the streak end.
Looking back at the Garmin data, I noticed that my max heart rate for that mile was 180. I've only reached 180 a couple other times so at least I got in a good workout!
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Sand
Footballguy
And I, on the other hand, have a 2:59 marathoner in my neighborhood, so have been passed over and over and over...
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