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Ran a 10k - Official Thread (9 Viewers)
- Thread starter Ned
- Start date
The Iguana
Footballguy
I don't know... I was worried about him. His HR got over 119!I saw this on Strava this morning and it was.
Nice work, man. HR was still very much in Juxt territory. Can't wait for your next race.
gruecd
Footballguy
That's OK, I did 5 miles on the treadmill last night at 7:54 pace. Loaded it on Strava and felt pretty good about myself given the easy effort and then saw that @Juxtatarotran the same distance....at 5:55 pace.So, went running last night at my son's soccer practice. Last week on Tuesday was able to squeeze in 7 miles before it got dark and practice ended.
Since it's a week later, the light lasts about 10 minutes later, so was able to get in 8.06 miles in - perfect. Loaded it up on strava, saw my pace was 10:15 - pretty close to last week - felt pretty good about myself.
Scroll down, and the very first entry is @gruecdand his 8 mile run yesterday - at a 7:45 pace.
Me:
Bottom line - it's all relative.
(Also, I want Juxt tested for blood doping.)
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The Iguana
Footballguy
Dr_Zaius
Footballguy
Juxt's crazy fast run got me thinking - he ran the last few miles at roughly the pace that for me is the fastest pace I can run that doesn't feel like I'm flailing around or potentially straining muscles. That is, if I was comfortably jogging and someone told me, "okay, run fast for 30 seconds" that's about the speed I would move at, which for me is about 5K -0:40 pace. I'm curious if that's fairly consistent across folks here or if others' "controlled, fast" pace is either significantly faster or slower vs. their 5K pace than that.
gianmarco
Footballguy
Well, I just looked back, and that's roughly the pace that I've done 200m repeats. So while I wouldn't say I'm "flailing", it's on the verge of going beyond controlled. So, that's definitely more than a minute faster than my 5K pace. Closer to 1:30-2:00 faster.
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Dr_Zaius
Footballguy
Interesting. I definitely can't go much beyond -1:00 without feeling a bit out of control. A dead sprint for me would probably top out at ~-2:30, which I could maintain for maybe 5-10 seconds max.
lumpy19
Footballguy
The @Juxtatarotrun is impressive and I don’t want to steal his thunder BUT on my run this morning I ran around 9 culdesacs in only 6.5 miles. Pretty sure my accomplishment is more impressive.
gruecd
Footballguy
OK, I know it might be asking too much, but I need some serious, non-smartass advice from you guys. I want to lean out a little bit before my race next month. Not too much, maybe drop like 5-7 lbs over the next 5.5 weeks. What's the best way to do this without sacrificing the quality of my biggest and most important 3-week training block?
ChiefD
Footballguy
Juxtatarot
Footballguy
gruecd
Footballguy
Not structured at all. Eat what I feel like eating. Sometimes healthy, sometimes not so healthy.
gruecd
Footballguy
Juxtatarot
Footballguy
gruecd
Footballguy
For sure, but I feel like I need to do more. Maybe more protein? If I don't eat enough, then I'm not going to lose weight either (and my running performance will suffer). It's so hard trying to find the right balance.
Zasada
Footballguy
Going rabid no-sugar took a number of lbs off me fast when I did it. I even took fruit off the menu (so not just abandoning added sugar).
pbm107
Footballguy
I'm enjoying the eat a steak everyday for lunch plan, I'm down to my racing weight. Limiting myself to 6 alcohol drinks a week so far this year might have helped as well. I think I have gained a lb or 2 of muscle from pushups and pullups so I'm probably the leanest I have been in 20 years.
tri-man 47
Footballguy
tri-man 47
Footballguy
I use roughly that Juxt pace for 400m repeats ...800m tend to be at 6:00/mi or above, depending on conditioning.
SteelCurtain
Footballguy
I second the no sugar idea. Remove all processed or added sugar.
Therefore, the only sugars you have are in fruits and those are just natural.
tri-man 47
Footballguy
Dr_Zaius
Footballguy
That's impressive. You must be more efficient at the faster paces than me, as over the past year I have finally gotten to the point where I can do 400m repeats in 90s pretty reliably. I actually did 6x400 on Monday and went hard at the last one for 85s and I was spent at that point.
gianmarco
Footballguy
Strange that you are so much faster than me overall, but when I've done repeats, I've done them more at the paces you do them at.
But it also goes along with my shorter race times being significantly better than longer race times.
Juxtatarot
Footballguy
JShare87
Footballguy
The Iguana
Footballguy
Eat less. Might sound smartass but that is the only answer. Lose about 200 calories a day +/-. Probably just shrink portion sizes a little or cut out a snack or something.
The Iguana
Footballguy
Ok, this is seriously easy then... just easy more deliberately for a month and it will be a piece of cake. Cut out junk/ empty calories and/ or pay attention to portion sizes.
The Iguana
Footballguy
I have roundabouts in my runs very often these days. They have built several in my area lately. I used to do a full circle often just for @ChiefD but haven't lately. Maybe I will start doing that again.Get back to us when you've nailed some round-abouts.
Dr_Zaius
Footballguy
I've never tried walking rests (I do 400m jogs), but yeah I couldn't successfully do 10x400 at 6:00 pace when I broke 20:00 for 5K the first time. I've never had much top line speed. Off and on I've thought about doing weights or sprints to try to help that but I worry about the injury concerns.
I'll also [third?, fourth?] that it's probably indicative of talent on your side. The longer distances will come with patience. There's just no way to rush the aerobic gains that take years to build up.
MAC_32
Footballguy
Replace the unhealthy stuff with healthy stuff, but also don't prioritize weight loss at the expense of training. Cause peak training is the worst time to try to lose weight. Like you said, don't eat enough and your training will suffer. And even if you don't lose any pounds a tighter diet will still be a boon come race day.
The Iguana
Footballguy
And originally stopped by to say I found out tonight that I have the CR on a strava segment. I set it when doing the FBG mile challenge last spring.
ChiefD
Footballguy
There are roundabouts on my routes while doing the soccer practice runs. I have seizures every time I see one.
Thanks @Carmel.
Harris
Footballguy
Amazing job MAC and this BMF effort tells the rest of us that we have no excuses and better HTFU going forward.
The Iguana
Footballguy
FYI... I have the first one of these on Saturday. I am signed up for the whole series of 15k trail races. Weather looks to be pretty nice for the day. No real time goal other than having signed up for "sub 90 minutes". It's mostly just a bit of a carrot to help keep me motivated and all that.
SteelCurtain
Footballguy
1:25:48The Iguana said:
El Floppo
Footballguy
A little over 5 today. 
Legs felt taper frosty. Back tightened up a tiny bit right towards the end...I slowed the pace and it felt fine the rest of the way.
Will rest tomorrow and try a 10ish run on Sunday...pace and distance by feel.
If that goes well I'll head back to a more normal schedule next week, but with an eye toward mileage over pace if that's what makes the back happy.
Legs felt taper frosty. Back tightened up a tiny bit right towards the end...I slowed the pace and it felt fine the rest of the way.
Will rest tomorrow and try a 10ish run on Sunday...pace and distance by feel.
If that goes well I'll head back to a more normal schedule next week, but with an eye toward mileage over pace if that's what makes the back happy.
Juxtatarot
Footballguy
Zasada
Footballguy
Guys, I'm kind of in a funk.
I ran my first 30K/30mi in a while last weekend. As I was approaching the end, I found myself in my usual "last 10K of the marathon" spot: My legs (butt especially) were cooked, and had it been a real race, I would likely have had to walk some of it. Maybe a proper taper and race energy would have pushed me through, but my physical state at that point was more familiar than it wasn't.
It's clear that I'm a faster 5K/10K/HM runner than I was two years ago (my last marathon). My cardio is fantastic (not compared to @Juxtatarot, just compared to former-me).
I'm pretty sure I could push a 5K PR right now, maybe even sub-20. 10K, too. A sub-99 HM is likely doable as well.
But I feel like I could, at best, shave maybe a couple minutes off my marathon PR (3:56). I look at the pace required to run 3:30 and I'm like "there's NFW I can hold that pace for 42K".
Is it time for a coach? Last time I got a prescribed training plan (customized Hanson), I followed it to the letter. Didn't miss a single run nor cut a run short. And it got me a 2-minute PR. 2 minutes.
Should I incorporate more leg strength stuff? I've been trying to keep my 2x weekly weights sessions (and my wife noticed that my arms are a little less-noodle-like than before, yay!), with some glute-specific work each session.
More tempo runs? I've been consistently running fast (for me) 10Ks for the last few weeks, just Wednesday almost running sub-45 without race effort required.
I just don't know. Maybe the marathon distance isn't for me. In the 21 months since my last marathon I've run 6,700km (4,100mi). Yet when I approach 30K on a single run, I'm a mess. Thoughts? Tips?
I'll hang up and listen.
I ran my first 30K/30mi in a while last weekend. As I was approaching the end, I found myself in my usual "last 10K of the marathon" spot: My legs (butt especially) were cooked, and had it been a real race, I would likely have had to walk some of it. Maybe a proper taper and race energy would have pushed me through, but my physical state at that point was more familiar than it wasn't.
It's clear that I'm a faster 5K/10K/HM runner than I was two years ago (my last marathon). My cardio is fantastic (not compared to @Juxtatarot, just compared to former-me).
I'm pretty sure I could push a 5K PR right now, maybe even sub-20. 10K, too. A sub-99 HM is likely doable as well.
But I feel like I could, at best, shave maybe a couple minutes off my marathon PR (3:56). I look at the pace required to run 3:30 and I'm like "there's NFW I can hold that pace for 42K".
Is it time for a coach? Last time I got a prescribed training plan (customized Hanson), I followed it to the letter. Didn't miss a single run nor cut a run short. And it got me a 2-minute PR. 2 minutes.
Should I incorporate more leg strength stuff? I've been trying to keep my 2x weekly weights sessions (and my wife noticed that my arms are a little less-noodle-like than before, yay!), with some glute-specific work each session.
More tempo runs? I've been consistently running fast (for me) 10Ks for the last few weeks, just Wednesday almost running sub-45 without race effort required.
I just don't know. Maybe the marathon distance isn't for me. In the 21 months since my last marathon I've run 6,700km (4,100mi). Yet when I approach 30K on a single run, I'm a mess. Thoughts? Tips?
I'll hang up and listen.
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ChiefD
Footballguy
Well, the first thing I will say is you do those 30K runs on the back end of a lot of heavy mileage weeks without a taper.
So to me, a proper marathon training strategy and plan with a proper taper should get you where you want to be. You have more than enough talent for it.
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Juxtatarot
Footballguy
@Zasada Do you get much satisfaction from doing well in shorter distances? You seem like a lot of runners who really prioritizes the longer distance races.
Getting better at the shorter races will certainly help you in the longer races but I hesitate recommending a focus on that if it doesn’t get your juices flowing.
I’m a little different than most. A 5K PR means about as much to me as a marathon PR.
Getting better at the shorter races will certainly help you in the longer races but I hesitate recommending a focus on that if it doesn’t get your juices flowing.
I’m a little different than most. A 5K PR means about as much to me as a marathon PR.
Zasada
Footballguy
My goal is really to run ultras in the future, and that's why struggling with street marathons really bums me out. I feel like it's a bad sign for me on the longer trail distances.
Street running has generally been just a training element of my trail running (because I can't get to the trails on weekdays). So anytime I improve in street running I'm just using that as a proxy for improving on the trails.
Juxtatarot
Footballguy
Then it seems that fixing your butt injury should be a primary focus. Twice weekly strengthening may not be enough. Improving flexibility to your hamstrings, hips and other potentially tight areas is critical. I’m learning that more and more especially as I age.
JShare87
Footballguy
Juxtatarot
Footballguy
Zasada
Footballguy
The Iguana
Footballguy
I'm no expert but I did stay at a holiday inn express last night*. I really think about all you need is to figure out nutrition. IIRC, you are like 6 foot 90 and weigh a buck o five soaking wet. You have plenty of speed and talent to do well at any distance but I'm pretty sure your body starts to eat itself as you get deep into the marathon distance. Figuring out how to properly fuel that long, lanky frame for long distances is probably the best thing you can do for yourself.
* not really
* not really
