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Ran a 10k - Official Thread (9 Viewers)
- Thread starter Ned
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-OZ-
Footballguy
How was the heat? How well did you eat and hydrate yesterday?
I've found the day before is key when it comes to the aftermath of a hard workout.
We all do this at some point if we're training hard. Congrats!
Brony
Footballguy
Temp was 89 when I got done. I usually start my exercise fasted as I do most days. Had a rx bar at the hour mark. All very typical.How was the heat? How well did you eat and hydrate yesterday?
I've found the day before is key when it comes to the aftermath of a hard workout.
We all do this at some point if we're training hard. Congrats!
You maybe on to something with day before - had ribs and ipas the night before and probably didn't rehydrate enough.
Feeling better today but quads are aching.
pbm107
Footballguy
Day 1 of marathon training started today, with a 4 mile tempo. 18 weeks is a long time but I’m feeling good about my starting point as long as I don’t compare myself to @Juxtatarot who is on fire.
My best 2 marathons were in 2015 and 2018, and to compare starting points I’d say 2015<now<2018. I ended up running less than 30 seconds faster in 2018 compared to 2015 so I think the opportunity is there to PR if training goes well.
It should be fun to follow everyone’s training this summer, now that races are back and so many of us are running Indy.
My best 2 marathons were in 2015 and 2018, and to compare starting points I’d say 2015<now<2018. I ended up running less than 30 seconds faster in 2018 compared to 2015 so I think the opportunity is there to PR if training goes well.
It should be fun to follow everyone’s training this summer, now that races are back and so many of us are running Indy.
Juxtatarot
Footballguy
Thanks! I've been on a weird three year cycle too (breakthrough years being 2009, 2012, 2015, 2018 and now 2021). So hopefully we both PR the marathon distance this fall!
I keep having these internal debates on how I should train. How many weekly miles? Should I slow down? Should I do intervals? How hard of tempos? Should I train more "by the book"? I keep coming back to a "don't fix what ain't broken" mentality and that I can just make some minor marathony changes to what I've been doing. I'll admit that's what I want to do, whatever that's worth.
gianmarco
Footballguy
May not be "conventional", but hard to argue with what you're doing out there. "If it ain't broke" certainly has some truth to it...
Just curious, at this point, what would your A and B goal times be?
Juxtatarot
Footballguy
Right now, B goal is to PR (current PR 2:55:37). A goal is 2:49:59 although that's flexible depending on how training goes. Of course, this all depends on being healthy enough to make it through training.
I'm learning toward racing a half marathon in early September. That should also help me get a clearer picture.
gianmarco
Footballguy
Juxtatarot
Footballguy
gianmarco
Footballguy
The Iguana
Footballguy
I've been trying to come up with a plan for how I'm going to try to do this whole thing... you know, I like to think about this stuff more than do it! But I have to have some kind of plan that I can mess up along the way! Anyway, I got the PBT 18 week training plan in my email today. It's as good as anything I have and having just mapped it out with some other stuff I have going on, it seems to fit pretty well with my schedule - there's a few tweaks I will have to make but should be pretty good for me to have something to target. Ultimately I have zero excuses not to be able to follow it. And it starts today so...
For those that also got the email, I'm looking to use the "pacer" version (finisher = just get done, pacer = target goal time, racer = get the most out of you). And I'm going to go at it with the idea of GMP = 8 min/mile = 3:29:45. Totally overaggressive goal given my level of work lately but I'm setting that at the goal and can re-evaluate as we get closer if that is not realistic.
If anyone has any thoughts at all as I head into this for me to consider, I would greatly appreciate the feedback. Next post will have some info on tweaks I expect to make and/or things I need to accommodate along the way.
For those that also got the email, I'm looking to use the "pacer" version (finisher = just get done, pacer = target goal time, racer = get the most out of you). And I'm going to go at it with the idea of GMP = 8 min/mile = 3:29:45. Totally overaggressive goal given my level of work lately but I'm setting that at the goal and can re-evaluate as we get closer if that is not realistic.
If anyone has any thoughts at all as I head into this for me to consider, I would greatly appreciate the feedback. Next post will have some info on tweaks I expect to make and/or things I need to accommodate along the way.
Zasada
Footballguy
Hey Running Guys, I managed to swim 6 lengths of the pool front-crawl today!
Funny how I used running training to guide me to that: [Run/Swim] really slow. Just [run/front-crawl] as far as you can, then [walk/breast-stroke] as breaks.
With any luck that will be my last swim for a long time, though. Canadian hotel quarantine drops this week, so the wife and I are finally headed north for the first time since Feb.
MOUNTAINS!!!
Hopefully the calf can handle it. If it can, the pool will have one fewer scrawny, pasty-white guy who can't swim front-crawl in it.
Funny how I used running training to guide me to that: [Run/Swim] really slow. Just [run/front-crawl] as far as you can, then [walk/breast-stroke] as breaks.
With any luck that will be my last swim for a long time, though. Canadian hotel quarantine drops this week, so the wife and I are finally headed north for the first time since Feb.
MOUNTAINS!!!
Hopefully the calf can handle it. If it can, the pool will have one fewer scrawny, pasty-white guy who can't swim front-crawl in it.
The Iguana
Footballguy
Iggy's monumental plan...
There's a few notes in there on things I'm doing. I think they all fit in ok with this. There's the 5k+ series I am doing that are on Thursdays. Thursdays are meant to be 'moderate runs' of about 6 or 7 miles. So, a 5k instead with a little warm up/cool down should be an ok substitute, right? Also, there's a week in there that I'm going to Vegas, not in the image but it is a week scheduled for an 18 miler - I'm going to have to tweak that to some degree, not exactly sure how at this point but thinking about it.
Also, there is a HM trail race I did last year that I may do again with a friend of mine. That is 2 weeks before the monumental. The plan has me doing my last long run of 22 that day. I'm not sure if I can successfully swap out that for an easy-ish 13 on trails instead or not. Kind of makes me nervous cause I know how much those hills wiped me out before.
Anyway, thoughts? Warnings? etc? I can upload the "workout" sessions if needed but they are a number of typical type things - progression runs, 400/800/1600 repeats, etc.
El Floppo
Footballguy
Not to second guess my decision yesterday (worth it to help floppinho push himself and be there with him), but the 50-59 AG winner finished in 22:27 (7:14). Barring disaster, I would have crushed his soul and heard the lamenting wails of his women. I ended up 45 second out of podium in 4th.
Floppinho came in 6th in the 11-14 AG. Edged out 7th place by 0.06 seconds.
And those little girls were right on our heels at the finish line.
showed the finish video to floppinha to see if it lights a fire watching her peers kick ###.
Floppinho came in 6th in the 11-14 AG. Edged out 7th place by 0.06 seconds.
And those little girls were right on our heels at the finish line.
showed the finish video to floppinha to see if it lights a fire watching her peers kick ###. 
bushdocda
Footballguy
Maybe you track that guy down and #### talk him at dinner or something?Not to second guess my decision yesterday (worth it to help floppinho push himself and be there with him), but the 50-59 AG winner finished in 22:27 (7:14). Barring disaster, I would have crushed his soul and heard the lamenting wails of his women. I ended up 45 second out of podium in 4th.
Floppinho came in 6th in the 11-14 AG. Edged out 7th place by 0.06 seconds.
And those little girls were right on our heels at the finish line.
The Iguana
Footballguy
First 5k of my 15k was the same loop as the 5k race. My time at the 5k mark was basically the same as 3rd place for my AG in the 5k race and I still had 10k more to go... I know I said that before but it's kind of fun to remember!Not to second guess my decision yesterday (worth it to help floppinho push himself and be there with him), but the 50-59 AG winner finished in 22:27 (7:14). Barring disaster, I would have crushed his soul and heard the lamenting wails of his women. I ended up 45 second out of podium in 4th.
Floppinho came in 6th in the 11-14 AG. Edged out 7th place by 0.06 seconds.
And those little girls were right on our heels at the finish line.
MAC_32
Footballguy
MAC_32
Footballguy
How long are you going to be in Vegas? When I'm doing a long weekend i try to push the envelope just prior. If it's a leave mid week sorta thing instead of long running over the weekend do a harder SoS than usual then do the long run 3 days later mid week before flying out.
The Iguana
Footballguy
And for the record, he looked like he was in a lot better shape in that video than in the photo you posted on strava.Not to second guess my decision yesterday (worth it to help floppinho push himself and be there with him), but the 50-59 AG winner finished in 22:27 (7:14). Barring disaster, I would have crushed his soul and heard the lamenting wails of his women. I ended up 45 second out of podium in 4th.
Floppinho came in 6th in the 11-14 AG. Edged out 7th place by 0.06 seconds.
And those little girls were right on our heels at the finish line.
The Iguana
Footballguy
I fly out Wednesday, fly home Monday - can do pretty much any kind of run on Wednesday and will make myself do some running while there, but no chance I do everything to code that week. The schedule has an 18 miler on Saturday. I could do that Wednesday morning before flying out and then get a couple of easier runs in while out there before resuming the schedule when I get back.
MAC_32
Footballguy
IIRC the last time you went to Vegas during training you did zero running. And that isn't a criticism - when I did the same late in training I only made it out once. Running isn't a priority in Vegas (nor should it!), so definitely long run Wed am. It's a lot easier to talk yourself into a couple easy 45-60 min runs while in the desert than anything of consequence.
The Iguana
Footballguy
I did one 10k or so run on the Friday while in Vegas 2 years ago. The problem was that I didn't run on M-W before leaving or any other day while there.
MAC_32
Footballguy
The most important thing before vacation - do like Kramer and see how far beyond the slash you can go before it starts. That...ain't itI did one 10k or so run on the Friday while in Vegas 2 years ago. The problem was that I didn't run on M-W before leaving or any other day while there.
MAC_32
Footballguy
I put my backpack on and jogged to the airport to punish myself for only running once while out there. I'm sure I shared that punishment with anyone who was unfortunately within smelling distance on that plane too.
The Iguana
Footballguy
hmmm... google says it's only about 3.5 miles from the airport to the strip. who needs a cab/uber?
MAC_32
Footballguy
I recommend more zig zagging around UNLV - for both shade and eye candy purposes.hmmm... google says it's only about 3.5 miles from the airport to the strip. who needs a cab/uber?
The Iguana
Footballguy
The Iguana
Footballguy
it's about 20 miles from my house to the Indy airport... I could just bookend the trip with runs.
(that's not happening!)
(that's not happening!)
-OZ-
Footballguy
I did this once in Charlottesville. About ten years ago in July. I brought a change of clothes and put my running clothes in a grocery bag, took a "##### bath" in the airport bathroom. 
El Floppo
Footballguy
I dont know if it still exists, but VineMan out near Napa was supposed to he fun (but hot). IM Cozumel was on my bucket list back in my tri days.
-OZ-
Footballguy
I've generally been reluctant to do a true "destination" race which I couldn't drive to. I'm not totally against it but the costs start escalating quick with shipping the bike and airfare. Normally if I vacation, I'd rather do a tough race the week before and relax on vacation. It was 7 years ago now, but the perfect deep setup was IM crabby in September (drivable from ft Bragg, probably less so from Alabama) then we hit the beach the next week. The same would work with chatty in late September. Plus that's the one I was supposed to do first, then my selfish sister in law got married on race day.
But maybe I could convince the wife to take a week, I'll race one day and then sit on the beach the rest of the week. We wouldn't bring kids if flying and racing.
El Floppo
Footballguy
Coeur d'alene?I've generally been reluctant to do a true "destination" race which I couldn't drive to. I'm not totally against it but the costs start escalating quick with shipping the bike and airfare. Normally if I vacation, I'd rather do a tough race the week before and relax on vacation. It was 7 years ago now, but the perfect deep setup was IM crabby in September (drivable from ft Bragg, probably less so from Alabama) then we hit the beach the next week. The same would work with chatty in late September. Plus that's the one I was supposed to do first, then my selfish sister in law got married on race day.
But maybe I could convince the wife to take a week, I'll race one day and then sit on the beach the rest of the week. We wouldn't bring kids if flying and racing.
The Iguana
Footballguy
Is it too early to start overthinking things? I mean I just picked a plan today that started today. The good news is that I'm 100% at sticking to "the plan" so far - well, maybe. A few things I was thinking about while on an "easy 5 mile run" to kick things off, some serious, some not so much... I'll spoiler some questions in case you want to skip them.
- Is it week 1, day 1 or week 18, day 1? I would have always thought of it as week 1, day 1 until looking through "the plan" and it had the weeks starting at 18 and counting down to race week. I actually kind of like that so will use it. That said, I probably will use both somewhat intermittently and/or at the same time. If I had a definitive ruling, it might make things easier...
- How easy are "easy/recovery" runs really supposed to be? Most things within the plan are well defined in terms of being listed as % of max HR and/or as GMP, GHMP, 10K pace, etc, but easy runs just say easy. Is it legit just by feel? Is it "you can never run too slow on an easy run"? Something else? I figure I'd just run whatever was mostly comfortable. Tonight I averaged running 9:30 miles - from a legs standpoint, it felt pretty easy. Being 88* with a 70* dewpoint, breathing and HR didn't exactly stay in the "easy range" the whole way. From before, a little extra effort in the crazy temps seemed to pay off as things cooled off eventually but ...
- Along with that, the Thursday runs are listed as "moderate effort runs" but it doesn't really specify what that means. All of they start off as runs of 6 miles with a few 7s and 8s thrown in. So, something more than "easy/recovery" but how much more? How does it relate to GMP, etc? A few of those weeks will end up actually being a couple easy miles along with a pretty hard 5k from the series I signed up for, which I think will work out well, but what about the other ones?
- Also as far as runs at GMP, etc... The first 3 weeks the workouts don't specify a % of max HR or goal time but are more listed as 'effort' or being progressions, which is pretty easy to figure out. I supposed by week 4 (or 15 depending on question 1 ), I should be able to do a 4x800 at HMP with a rest in between but I guess we will find out. Guess I'm not exactly sure if there is a question in here or more me just trying to come to grips with applying the effort being requested and trusting in the plan. Or something like that...
The Iguana
Footballguy
or maybe I won't spoiler them... that doesn't work anymore?
El Floppo
Footballguy
MAC_32
Footballguy
I agree that extra effort in the suck can pay off when conditions break, but there is a line. Go too far beyond it into the over training zone then it takes time to get back out of it and recalibrate. Once you're into the plan I think it's more effective to push the envelope on SoS runs then run the easy ones to HR...no matter how slow it is that day. I mentally handle over doing workouts a whole lot better than easy runs - I felt like a real dummy going into the over training zone because I went too far and too fast via easy runs. Since you're starting from scratch I wouldn't worry about the HR right now though. If it creeps up a bit towards the end then c'est la'vie, but come late July/August I'd start adjusting when you see that.
I think a lot of your other questions (and more) can be answered by reading up on hanson's methodology. Even if you aren't doing their plan (I don't) their 'why' is applicable to whatever you're doing - I used their principles heavily in building my own.
I think a lot of your other questions (and more) can be answered by reading up on hanson's methodology. Even if you aren't doing their plan (I don't) their 'why' is applicable to whatever you're doing - I used their principles heavily in building my own.
-OZ-
Footballguy
Totally agreed with this. My best races have come after I got better at taking the easy days genuinely easy and the hard days hard. Which is more difficult in tri, but the same concept of needing recovery applies.
Feeling better day by day. Spoiler alert! In a walking boot...I don't think it's anything serious, but seeing ortho tomorrow just to be sure.
No race report yet. Been slammed since returning home last week. I hope to have something posted tomorrow. It's gonna be a long one.
SFBayDuck
Footballguy
tl:dr, @SayWhat? is a bad man.Feeling better day by day. Spoiler alert! In a walking boot...I don't think it's anything serious, but seeing ortho tomorrow just to be sure.
No race report yet. Been slammed since returning home last week. I hope to have something posted tomorrow. It's gonna be a long one.
Juxtatarot
Footballguy
I have a colonoscopy tomorrow so you won't see a run for me on Strava. Just wanted to warn you so you won't think I got hit by a bus or something.
gruecd
Footballguy
gianmarco
Footballguy
El Floppo
Footballguy
ChiefD
Footballguy
