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Ran a 10k in June (5 Viewers)
- Thread starter GStrot
- Start date
That I would endorse.Forgot to give my updateStarted the 10k program today so it is a bit of a pullback for me.2.5 miles today had to do it on the treadmill because it was 25 degrees out this morning. So, I cranked up the pace for the 2.5 and was pretty happy. I was telling scupper this morning, the new problem I have is that this running is getting easy so I don't have the distraction of my wheezing or aches and pains in my legs to distract me. I am getting more bored the better shape I am in! Tough problem to have, I guess.Schmegma said:What if I told you the new name I'm considering is Fartleks?
f'n Nordic pronunciations.fart lehk <> fart lihkActually, that is how it's pronounced.And we can pronounce it "fart-lick"?Schmegma said:What if I told you the new name I'm considering is Fartleks?
I'm on my way out the door for this one, and it's friggin' cold outside right now. Only about 34, but with the wind it feels like 24. I'm not happy about it at all as I'm a big #### when it comes to cold weather, but I refuse to run on the treadmill anymore. If I'm not back in 2 hours, somebody please take care of my wife and kids for me.
tri-man 47
Footballguy
So what's the problem?
Actually, I'm no fan of cold weather runs either, especially with the winds, but I really believe it helps to build the mental toughness that's needed for endurance runs. So I slug it out if that's what's on my schedule. Having fought through some below zero wind chills this winter, I'm not going to let you off the hook here. Get out and run! Of course, run into the wind so that the worst part is over with first. Gotta love a run where you come back with icicles on the brim of the stocking cap.
tri-man 47
Footballguy
tri-man 47
Footballguy
What the heck's going on around here?!?
El Floppo
Footballguy
I'm getting ready to go out for mine- 30s, less with windchill. I'll be going in my g-string and a pair of nipple guards.
fahrenheit. That is below freezing. Wind chill was in the teens and I like my ears attached to my head.
IvanKaramazov
Footballguy
It sounds like lots of people are having ######l problems.
culdeus
Footballguy
RoarinSonoran
Footballguy
Yeah, wusses.
I ran my marathon a couple months ago when it was 32degrees. 
That was a bit chilly then, but right now would be effin' freezing! (to me, anyhow) Temps are in the 90s this week, so it would be a nasty transition if I had to jump into 32degree temps.
Which reminds me, I should start checking Nashville weather. 
ETA: forecast for 4/14 (two weeks befor raceday): 75°/51° and 60% chance of rain. Sounds great to me!
Of course, it'll probably be 90°/75° on raceday. 
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pigskinliquors
Dr. Parrothead
The weather's rough here in Texas today as well. The temp's dropped more than 10 degrees from yesterday. It was a blustery 54 degrees this morning for my workout. It's up to 71 degrees now (still kinda cold for our liking), but at least the wind has died down, the skies are blue, and it's perfectly sunnySo what's the problem?
tri-man 47
Footballguy
Well then. Be careful with the fartlek if you're running in a g-string.G-strot: I'll give you a hall-pass this time, but you get yourself some good cold weather gear!I'm getting ready to go out for mine- 30s, less with windchill. I'll be going in my g-string and a pair of nipple guards.
wraith5
Footballguy
So wear the ones you have for dancing.
I have such a deep admiration for guys who role around on the floor with other guys.You'd never miss it. You don't have any goals.Oh, but I do. I want to be just like you. I figure all I need is a lobotomy and some tights.You wear tights?No, I do not wear tights. I wear the required uniform.Tights.Shut up!
I thought we were past the cold weather. It's f'n April. Suggestions? I am probably going to the running store next week to get some actual running socks. Should I just ask them? Will they have a sale?
wraith5
Footballguy
I didn't run outside much in the dead of winter this year (my distances weren't up there yet) but I pulled this from my running log for Feb 19, 2006:
Buy some gear and get out there, ladies!!
El Floppo
Footballguy
I didn't run outside much in the dead of winter this year (my distances weren't up there yet) but I pulled this from my running log for Feb 19, 2006:
Buy some gear and get out there, ladies!!
I did a 10 mile NYRR race in feb 05- it was 4 degrees w/out windchill. I wore 2 pair gloves, hats (incl. balaclava), socks, sweats, 3 pair long tops including heavy biking jacket. Sweat, tears, fuel-belt, aidstations... everything froze solid. But it still felt great, albeit stupid.
pigskinliquors
Dr. Parrothead
I'd prefer the cold over the heat. I ran the Dallas Marathon (Big D) last year in 76 degree weather at start time (w/ 90+% humidity), and put a big-time hurt on my body. Conversely, Austin 2 years ago was 35 at race time, and overall it was quite pleasant. 4 degrees is certainly much worse, but you can always add clothing. At some point people start squinting and laughing at you if you take more clothes off.
Buy some gear and get out there, ladies!!I did a 10 mile NYRR race in feb 05- it was 4 degrees w/out windchill. I wore 2 pair gloves, hats (incl. balaclava), socks, sweats, 3 pair long tops including heavy biking jacket. Sweat, tears, fuel-belt, aidstations... everything froze solid. But it still felt great, albeit stupid.
tri-man 47
Footballguy
My "best" this year was a 14-miler in February when the temp was about 5 degrees and nasty winds pushed the wind chill to -15 degrees. Fortunately, I was able to do much of it with the wind at my back. This weekend should be around 30 degrees, and I've got a 10 and 15 miler planned for the next two days.
Gstrot: you could ask at the running store, and most stores should have a sale on 'winter' gear at some point, but for gear, I'd look at the chains like Sports Authority or find it on-line. You have more margin for trial and error than you would with running shoes.
Gstrot: you could ask at the running store, and most stores should have a sale on 'winter' gear at some point, but for gear, I'd look at the chains like Sports Authority or find it on-line. You have more margin for trial and error than you would with running shoes.
El Floppo
Footballguy
That 4 degree day flat out sucked- but I totally agree with you. 90+ humidity?I'd prefer the cold over the heat. I ran the Dallas Marathon (Big D) last year in 76 degree weather at start time (w/ 90+% humidity), and put a big-time hurt on my body. Conversely, Austin 2 years ago was 35 at race time, and overall it was quite pleasant. 4 degrees is certainly much worse, but you can always add clothing. At some point people start squinting and laughing at you if you take more clothes off.
Buy some gear and get out there, ladies!!
The worst I've seen/felt was a 1/2 IM in upstate NY in the dead of summer- it was over 90 and had some mongo humidity. I was working out an injury, so I was just going to put in 6 miles on the run after the swim/bike and call it a day... wasn't worried about time in the slightest. Guys I train with who are faster than me (low 11:00 IMs, sub 5:00 1/2s) were just disintegrating on the course. I had to walk an especially speedy friend to an aidstation, sit down with him and make sure they got him salt, bananas and plenty of fluids- he was on the verge of collapse... it was ugly.Just rememberd- the first Nike Run Hit Wonder 10k in central park happened not long after I had PRed my 10k at the end of NYC Tri (38 and change) on virtually the same course. Figured I'd be able to knock it down even further since I hadn't swum/biked first. It was sticky. STICKY sticky. Went two minutes slower and it was the worst I've ever felt running that distance... .even if Flock of Seagulls, Tommy Tutone and General Public serenaded us on the course.
I lived, but my left knee was killing me after about 2.5 miles. I learned something today, though - if I pick up the pace and tempo and lean forward a bit it's less painful. I actually ran the 5th mile at an 8:00 pace, which is very fast for me, especially this late in a difficult run. Of course, I had a 20 mph wind at my back and I was going downhill, but considering the pain I was in the mile before that I'm very pleased.
El Floppo
Footballguy
Nice job.I got outside with my thong and nip-guards (aka pasties) and 180ed back into the warmth of home. #### that ####. seriously. I'm also going quasi-hypochondriac with this ear thing that has me starting to freak out (google Meniere's disease)...
I didn't run.
tri-man 47
Footballguy
You've got Meniere's too? Welcome to the club. I've had it since 1994. Stories for another day ...Nice job.I got outside with my thong and nip-guards (aka pasties) and 180ed back into the warmth of home. #### that ####. seriously. I'm also going quasi-hypochondriac with this ear thing that has me starting to freak out (google Meniere's disease)...I didn't run.
RoarinSonoran
Footballguy
Washed, rinsed, repeated tonight. Thought I was going to have a I-T-free night, but it startedI didn't want to get raped by running my usual canal route in the dark (I went out at 9:30pm, after getting in my fix of Survivor and CSI), so I stuck to the main road near my house. I live in the foothills, so it was a nice downhill/uphill course. I ran downhill a half-mile, then uphill a mile, and back downhill a half, which brought me back to my starting position, then I did it again. The road and shoulder are pretty well sloped, but I think I managed to find the flattest parts and it didn't seem to bother me.
around 3.25miles.
gruecd
Footballguy
Got out and ran. Decided to run next weekend's half marathon course and finished the 13.1 miles in 1:39:17 (7:35 pace) despite 16-degree wind chills and 20+ mph winds. Should be in good shape for my 1:30 goal time for next weekend. Sure does feel good to be done with my long run for the weekend!!!So what's the problem?
El Floppo
Footballguy
He was .... ruh-ning...Nice work- speedy work! GL going 1:29:59!!Got out and ran. Decided to run next weekend's half marathon course and finished the 13.1 miles in 1:39:17 (7:35 pace) despite 16-degree wind chills and 20+ mph winds. Should be in good shape for my 1:30 goal time for next weekend. Sure does feel good to be done with my long run for the weekend!!!So what's the problem?
IvanKaramazov
Footballguy
I had an 18-miler scheduled today and had to do it on the track because of high winds. I finished with no walking (aside from water breaks) so this was a big confidence-builder for me. My last two long runs haven't been so great, but this one was comparatively easy.
I'm a little disappointed in my time (about 3:08), but I'm at the point where the most realistic goal for me is just to finish the marathon without walking. When I originally started training for this thing, I thought a 4:00 marathon would be a good goal, but now I realize that that's completely unrealistic for me. A 9:09 mile is like walking if I'm only doing 3-5 miles, and I could definitely sustain that over a half; there's no doubt in my mind at all that I could crack 2:00 in a half-marathon. But on training runs I have a very difficult time even maintaining a 10:00 pace once I get past 15 miles or so, and obviously I fell short of that pace on this run. I could have picked up the pace somewhat on the last few miles, but it would have been like maybe speeding up to 9:30 or so, and that would have felt like a full-blown sprint at that point. There is absolutely no way I could have done the last 3 miles or whatever at 9:09.
This was the longest run I've done so far, and it's the second-longest run in my program (with a 20 miler scheduled in two weeks). The pain in my legs when I finished this run is hard to describe. I could have gone a couple more miles if I hadn't stopped, but once I came to a full stop my legs were somewhere between excruciating pain and pins-and-needles numbness. I tried the ice bath thing, but I couldn't handle the cold. Little Ivan in particular seemed to be screaming "WTF?! What did I ever do to deserve this, you #######?!"
This experience has definitely increased my respect for people who do distance running. Not that I thought it was easy before or anything, but turning in a respectable time is much harder than I thought it was going to be.
I'm a little disappointed in my time (about 3:08), but I'm at the point where the most realistic goal for me is just to finish the marathon without walking. When I originally started training for this thing, I thought a 4:00 marathon would be a good goal, but now I realize that that's completely unrealistic for me. A 9:09 mile is like walking if I'm only doing 3-5 miles, and I could definitely sustain that over a half; there's no doubt in my mind at all that I could crack 2:00 in a half-marathon. But on training runs I have a very difficult time even maintaining a 10:00 pace once I get past 15 miles or so, and obviously I fell short of that pace on this run. I could have picked up the pace somewhat on the last few miles, but it would have been like maybe speeding up to 9:30 or so, and that would have felt like a full-blown sprint at that point. There is absolutely no way I could have done the last 3 miles or whatever at 9:09.
This was the longest run I've done so far, and it's the second-longest run in my program (with a 20 miler scheduled in two weeks). The pain in my legs when I finished this run is hard to describe. I could have gone a couple more miles if I hadn't stopped, but once I came to a full stop my legs were somewhere between excruciating pain and pins-and-needles numbness. I tried the ice bath thing, but I couldn't handle the cold. Little Ivan in particular seemed to be screaming "WTF?! What did I ever do to deserve this, you #######?!"
This experience has definitely increased my respect for people who do distance running. Not that I thought it was easy before or anything, but turning in a respectable time is much harder than I thought it was going to be.
tri-man 47
Footballguy
gruecd - excellent job! Isn't it a satisfying feeling to push yourself out the door, and then have a solid run? I did my ten miles today at a 7:40 pace. I took off comfortably and was able to just roll along and maintain the pace. Then I went to see 300 ("Spah-tans ..." ).
IvanK, when's your marathon, again? Are you getting in enough shorter 'pace' runs to develop more strength for the longer runs? Hopefully things will still click before the race ...especially after your taper.
).IvanK, when's your marathon, again? Are you getting in enough shorter 'pace' runs to develop more strength for the longer runs? Hopefully things will still click before the race ...especially after your taper.
wraith5
Footballguy
[Melvin] 7:35? Meh!! [/Melvin]Seriously that is a great time - good luck next weekend!gruecd said:
Roarin - I take it it IT isn't screaming too bad? I hope not.
Ivan - setting a realistic goal is important, so good job recognizing where you're at in your training. The fact that you got out there and did 18 (and could have done more) is outstanding.
I wanted to get a treadmill run in this morning, but my oldest was up most of the night with a cold, so we watched Seasame Street instead. I took off from work early and decided to do 4 outside... it was sunny in Chicago today, but cold and the wind was a #####!! I didn't bother with my balaclava when I left, and my ears almost fell off as a result. All that tough talk yesterday?
Anyway, since my arms were bundled up, I just hit start/stop on my watch and never checked time as I went. I pushed the run about has hard as I could (my intestines are a little twisted up as a result - that ever happen to anyone else when they run hard?!? I'm talking serious discomfort). When I got done I checked my time - 63 seconds off a PR. Not great, but considering it's early April, not bad, either.
One of the good things about having the past 4 years of runs documented is I can look at my current training from a historical perspective, and figure out how I'm doing overall.
RoarinSonoran
Footballguy
Did you get in cool-ish tolerable water first, and then add the ice? If the boys really don't like the cold, look for other ways to do this. Kneel in the tub, but then you'd have to use twice as much water to be deep enough. Any cool streams/ponds in town where you can go wading? Turn the heater off if you have a pool. Get one of those 2ft high kiddie pools. And so on. It doesn't have to be ice water, just cold enough that your body notices it. My doc has those gel "ice packs", and keeps 'em in the fridge instead of the freezer. He says the fridge is cold enough. I've been using just cold tap water lately. Of course, we're nearing the 100degree mark, so cold water from the tap will be hard to come by.T-minus three weeks to Nashville! 
8-10miles planned for tomorrow. Gonna have to drag my butt outta bed early, otherwise I'll be running above 70degrees if I sleep in. 
RoarinSonoran
Footballguy
That's why I use the
smiley. My I-T is basically just saying "hi, I'm still here...keep watching your form or I'll #### you like a bride on her wedding night...have a nice run!!!". 
IvanKaramazov
Footballguy
My race is the second saturday in May. This week was 5/9/4/18, so yeah there are plenty of shorter runs I do faster. Its just the long runs of 15+ that I have a hard time maintaining pace for.
Chaka
Footballguy
I wouldn't suggest switching training methods entirely this far in but you still may want to incorporate walk breaks into your long runs. The principle is very simple, from the very beginning of your long runs go for 5-8 minutes running followed by 1 minute walking. This is counter-intuitive but you will have a better chance of maintaining that 9minute mile pace.The idea is that at every point in the race you will be fresher than had you run hard the entire time. Point being is that while the constant runners are slowing down at mile 18 you will be maintaining your original pace and passing those people. Your recovery is also supposed to be easier too.It is a little difficult to supress ego at the beginning but there is no doubting the fact that this method has wildly successful results.
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I hate doing math either before, during or after my runs, so is there a site where I can just input the average pace I want for the entire run and how long my runs and walks will be and it will calculate the pace I need to run each segment?If not, can somebody tell me how to do this in Excel?
I hope that made sense.
IvanKaramazov
Footballguy
If I were starting my training from the beginning, I might strongly consider a strategy like this. As it is, I'm nearing the peak of my training (only two more weeks before tapering) and I'll probably just stick with what I'm doing. I just want to finish this race, and if/when I do another marathon I'll put more consideration into my strategy next time.
RoarinSonoran
Footballguy
Did 10mi this morning, essentially as two 5mi loops (did 5, took a 1-2min break for Gatorade, then 5 more). It went MUCH better than the 12mi last week. Except for the break at 5, I ran the whole distance.
I-T with the at around 7, but I think it may have done so because that section of the route turned out to be some freakin' mean hills! Once it got flat again (with a slight downhill), the ache went away. Quads were burning a little when I finished, probably from the hills as well.
I think I saw the blonde from last week again.
If it wasn't her, it was another cute blonde. 
Yet again, she was running the opposite direction! 
She had on a TNT shirt, so hopefully I'll see her again, strike up a conversation, and maybe find a running partner. 
Three weeks to go!
I-T with the
at around 7, but I think it may have done so because that section of the route turned out to be some freakin' mean hills! Once it got flat again (with a slight downhill), the ache went away. Quads were burning a little when I finished, probably from the hills as well.I think I saw the blonde from last week again.
If it wasn't her, it was another cute blonde. Yet again, she was running the opposite direction! She had on a TNT shirt, so hopefully I'll see her again, strike up a conversation, and maybe find a running partner. Three weeks to go!
RoarinSonoran
Footballguy
I've done this before, so hang on and I'll try to re-create it.
Cool!Hey, that reminds me - do you still have that web page with the strategy for betting on baseball dogs? If so, can you please send me a PM with the link? I seem to have lost it. Of course, with Pinny closed to Americans I have no idea where to make online wagers anymore. Maybe I'll go look for a baseball wagering thread and post in there.
Chaka
Footballguy
Interesting, during my runs I simply monitor the time and to quick calculations in my head when I hit known mile markers. I like to let my pace for a given run set itself naturally. Some days I finish and feel disappointed with my time and others I am shocked that I set a personal best for that distance.I would be interested to see what you have for this Sonoran.
ETA: I do actively try to improve my speed on my shorter runs (6 miles and less) and find that it ultimately translates to improved speeds on my longer runs. Then again most of my sub 6 mile runs are on a treadmill where it is easy to monitor pace.
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RoarinSonoran
Footballguy
Ok, think I got it.
fastpace% = (slowpace - desiredpace) / fastpace
slowpace% = 1 - fastpace%
Convert paces to seconds.
E.g. slowpace = 15mins = 900secs
desiredpace = 9mins = 540secs
fastpace = 8mins = 480secs
fastpace% = (900 - 540) / 480 = 0.75 = 75%
slowpace% = 1 - 0.75 = 0.25 = 25%
So, run an 8min pace for 3/4mile, then 15min pace (a fast-ish walk) for 1/4mile, and you'll net out at a 9min pace.
Your mileage may vary, void where prohibited, prosecutors will be violated.
fastpace% = (slowpace - desiredpace) / fastpace
slowpace% = 1 - fastpace%
Convert paces to seconds.
E.g. slowpace = 15mins = 900secs
desiredpace = 9mins = 540secs
fastpace = 8mins = 480secs
fastpace% = (900 - 540) / 480 = 0.75 = 75%
slowpace% = 1 - 0.75 = 0.25 = 25%
So, run an 8min pace for 3/4mile, then 15min pace (a fast-ish walk) for 1/4mile, and you'll net out at a 9min pace.
Your mileage may vary, void where prohibited, prosecutors will be violated.
Chaka
Footballguy
Gonna try this on Tuesdays six miler.Thanks RS.
Now I just need to figure out how to get all of this into an Excel spreadsheet.
Chaka
Footballguy
Paging Wilked. Will Wilked please answer the white courtesy phone...
If I run an 8 min pace for .75 mile, that would take 6:00.If I walk a 15 min pace for .25 mile, that would take 3:45.This totals 9:45, so the formula doesn't seem to be correct. Help?
gruecd
Footballguy
Thanks. If I can run 1:30 in the half (either next Saturday at Oshkosh or next month in GB), then I'm going to take aim at my 3:10 BQ time in the full marathon this fall. I'm thinking either Chicago, Twin Cities, or Milwaukee, all of which are being held on 10/7. Thoughts?
RoarinSonoran
Footballguy
You missed the disclaimer at the end.
RoarinSonoran
Footballguy
If the starting times are spread out enough, run all three!
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