Ran a 10k - Official Thread (8 Viewers)

[gruecd]

Doctor update later.  But first, new challenge on tap…

Since I ####ed out of the last push-up challenge, the only natural thing to do is to start a bigger and better challenge. So in honor of the thread, I bring you the “10K push-up challenge,” 100 push-ups per day for 100 days straight starting this Friday, April 1.

This time I won’t quit. Anyone with me?

 

[tri-man 47]

Doctor update later.  But first, new challenge on tap…

Since I ####ed out of the last push-up challenge, the only natural thing to do is to start a bigger and better challenge. So in honor of the thread, I bring you the “10K push-up challenge,” 100 push-ups per day for 100 days straight starting this Friday, April 1.

This time I won’t quit. Anyone with me?

I'll rest on my laurels, as I'm crushing the field in the current challenge.    Actually, I do want to keep going with 500 push-ups/week, but I want to free up a couple days each week for other weight training.  

 

[MAC_32]

I'll rest on my laurels, as I'm crushing the field in the current challenge.    Actually, I do want to keep going with 500 push-ups/week, but I want to free up a couple days each week for other weight training.  

I don't want to be at the gym right now. But I am. And 45 mins from now I'll be happy I did.

 

[gruecd]

Ok, doctor update. As you guys know, I ran 20 miles on Monday afternoon with only minor foot discomfort. Somewhat surprisingly, it was no worse for the wear yesterday. 

Saw Dr. Anderson this morning. He reviewed my scans and confirmed the plantar plate tears. He said it’s a common issue with distance runners as they get older. Besides my age, I’m a “bigger runner” with a super tight Achilles and a long second toe, so I’m especially susceptible.

Anyway, he said there’s no need for surgery right now unless it gets to point where I can’t manage it. He told me to stretch my Achilles 2x/day and keep using the metatarsal pads until I can get custom orthotics made by another guy that he referred me to. He suggested trying Hokas and said to take ibuprofen if I notice inflammation. If it gets worse, we could try an injection into joint after which they’d strap down my toe and have me not run for 4-6 weeks. If surgery is required, as long as I don’t completely dislocate the toe (which he said I probably couldn’t do because the pain beforehand would be too great), then we can just shave down the base of metatarsal to reduce the pressure (“plantar condylectomy”), in which case it’s only like one month recovery.

tldr: No surgery needed right now, stretch, orthotics, keep running until I can’t. 

 

[MAC_32]

He reviewed my scans and confirmed the plantar plate tears. He said it’s a common issue with distance runners as they get older. Besides my age, I’m a bigger runner” 

Most importantly, glad to read you received (relatively) good news today. Selfishly, thank you for tickling my confirmation bias to keep endurance running limited to one few month block every couplefew years. 

 

[tri-man 47]

Most importantly, glad to read you received (relatively) good news today. Selfishly, thank you for tickling my confirmation bias to keep endurance running limited to one few month block every couplefew years. 

This is my current plan as well ...only gear up marathon training for a fall '24 BQer, then again for the '26 Boston race (the Lord willin' and the creek don't rise).  

 

[bushdocda]

Ok month with about 166 miles running on 26 hours. Biked once . Core and yoga and stretching were about every other day and I find that I feel much better when doing almost daily core yet find it hard to stick with. So dumb. 

Got a new Garmin HRM about a month ago and this one gives me some vertical oscillation and ground contact time stats that old Whoop did not. HR and other readings have been consistent so far so that’s been nice. My vertical oscillation (wasted movement up and down) gets better/is lower at faster paces. Same with ground contact time. So I guess I should simply just run faster. 

Q1 2022 - running miles 488 at avg 9:17 HR 131 elevation 18,000. 

Q1 2021 - running miles 493 at avg 9:34 HR 132 elevation 12,000

 

[Dr_Zaius]

So, after 4 straight runs that were cold and windy, got a change up today with a run that was warm and really windy.  And a downpour to boot.  Was happy to squeeze it in though right after work before the nasty stuff rolled in.  Looks like the weather is finally turning more spring-like, though, so that's good.

 

[gruecd]

Doctor update later.  But first, new challenge on tap…

Since I ####ed out of the last push-up challenge, the only natural thing to do is to start a bigger and better challenge. So in honor of the thread, I bring you the “10K push-up challenge,” 100 push-ups per day for 100 days straight starting this Friday, April 1.

This time I won’t quit. Anyone with me?

Game on.  60 done already this morning.

#Bucksin6

 

[beer 30]

Game on.  60 done already this morning.

#Bucksin6

You've inspired me...to do nothing.

Matthew McConaughey however...

 

[Brony]

You've inspired me...to do nothing.

Matthew McConaughey however...

that guy also ate nothing but lettuce and ketchup for a month and not because he was trying to accomplish anything, that's just what he did. 

 

[gruecd]

You've inspired me...to do nothing.

Matthew McConaughey however...

Alright, alright, alright...

 

[pbm107]

Q1 2022 - running miles 488 at avg 9:17 HR 131 elevation 18,000. 

Q1 2021 - running miles 493 at avg 9:34 HR 132 elevation 12,000

17 sec per mile improvement is significant, what are your training plans for Berlin?

 

[MAC_32]

Only 326 miles in Q1, but the 136 in March was a post marathon high and other than this bug I've been battling for the last 10 days I appear to be as healthy as I've been since early summer 2021. In a great place strength-wise, but intend to put a greater emphasis on mileage over the next 2 months. Would like to make 40 mpw the norm again before going to Ireland at the beginning of June to make settling back into a routine on the other side of it easier.

 

[tri-man 47]

I had a modest 309 miles in Q1, which was by design.  I'm in a pattern now of four runs per week and a little over 30 mi/week ...nothing fancy; just building up for a May HM.

 

[Dr_Zaius]

If we're doing Q1 updates, 420 miles, including 187 in March, which is a monthly best for me by a significant margin.  1 more week until HM taper starts.  Not sure what I'm doing after the race, but I'm thinking more strength-based stuff and less mileage.

 

[Juxtatarot]

My Q1 was the lowest mileage in over 10 years at 330. 126 miles of that in March.

Fortunately, though, fitness has responded to the training. VO2 max has climbed back up after plummeting last fall. I’m still off from last spring/early summer but I’m very pleased where I’m at all things considered. It might be a sign that I typically overtrain when in high volume training.

 

[bushdocda]

17 sec per mile improvement is significant, what are your training plans for Berlin?

I’m pencilled to target a late-ish June start marathon block for a 3:19x as my first swing at the 45 yr old bq in 2024. That would be 7:3x/mile pace that I feel confident I can get ready to train at. I think I finally get the ages/time/date stuff and that will be my window.

Between now and then it’s build some speed and confidence and strength. Who knows how the training/travel etc will pan out for Berlin so I probably will drop a Nov race entry too (Harrisburg or Richmond) as a fallback. 

 

[pbm107]

I probably will drop a Nov race entry too (Harrisburg or Richmond) as a fallback. 

Philly isn't a bad option either as a fallback, plus it gives you an extra week or 2 to train/recover. I'll be running Philly this year.  

 

[Brony]

My bike trainer requires me to have a separate tire for indoor use, so if I want to flip from indoor riding to outdoors, I have to change the tire which I'm not going to do on a whim.  Usually I will wait til there is daylight ~6AM which is mid to late April.   Tuesday night I was riding and got a flat tire on the trainer (wtf) and I'm not changing a tire just for two weeks, so it looks like I'm moving up my outdoor commitment date.  I had surgery today so no riding this weekend.  

I also got angry enough with the flat tire that I bought a new trainer which doesn't rely on my bike wheel so I'll be able to flip back and forth more easily.  Anyone want a used Wahoo Snap? 

 

[lumpy19]

My bike trainer requires me to have a separate tire for indoor use, so if I want to flip from indoor riding to outdoors, I have to change the tire which I'm not going to do on a whim.  Usually I will wait til there is daylight ~6AM which is mid to late April.   Tuesday night I was riding and got a flat tire on the trainer (wtf) and I'm not changing a tire just for two weeks, so it looks like I'm moving up my outdoor commitment date.  I had surgery today so no riding this weekend.  

I also got angry enough with the flat tire that I bought a new trainer which doesn't rely on my bike wheel so I'll be able to flip back and forth more easily.  Anyone want a used Wahoo Snap? 

What trainer did you buy!?

 

[lumpy19]

My daughter hid my Garmin watch as an April fools joke, 5am and I’m freaking out I can’t find my watch. Got the phone flashlight going searching all over the floor and in my dresser drawers, finally gave up and used Strava phone app.  I’m so addicted to my technology.

 

[tri-man 47]

My daughter hid my Garmin watch as an April fools joke, 5am and I’m freaking out I can’t find my watch. Got the phone flashlight going searching all over the floor and in my dresser drawers, finally gave up and used Strava phone app.  I’m so addicted to my technology.

That's cruel.  Depending on her age, hide her Bieber CD collection, car keys, or college application letters.  See how she likes it.

 

[Brony]

What trainer did you buy!?

Wahoo kickr core. I was going to wait until next winter but really good prices going on zwift. com

 

[MAC_32]

My daughter hid my Garmin watch as an April fools joke, 5am and I’m freaking out I can’t find my watch. Got the phone flashlight going searching all over the floor and in my dresser drawers, finally gave up and used Strava phone app.  I’m so addicted to my technology.

You're raising her well

 

[-OZ-]

Finished my only run race of 2022. (Only 2 Tri’s on the schedule too, might add a duathlon).  So now I can gain back those 12 lbs I lost since New Year’s. 

Oak Barrel HM. Love this race. 

plan was to take it easy the first 3 miles to whiskey hill, take whiskey hill at whatever felt decent (push but not too hard), miles 5-9 smooth and relaxed with some push, then miles 9-13 under 30. 

miles 1-3 were exactly as planned, 7:40-7:53, HR in the low 150s (ignore the 106 showing for the first mile on Strava, no chance that’s accurate). Felt good.

 Miles 4-5 are the hill, ran most of it until the last 100 yards or so when my “range walk” kept pace with the people next to me. That hill is hard but doable. Feeling fine. 

miles 6-9 went as hoped, felt smooth. I’m running completely by PE without checking time but averaged just under 7:40. A lot of this is downhill. 

Miles 9-13.1 were my focus, wanted under 7:30 pace. Hit each between 7:16-7:30. Fumbled one Gatorade at mile 10 so that was less than awesome, getting orange stickiness all over my hands.  

Downhill running when you weigh more than most around you is fun. Just relaxing and going smooth, passing quite a few runners. I don’t think I was passed by anyone until the last quarter, when a guy I had just passed caught up.  But my Quads walking downhill after the race hurt like a #####

I usually aim for top 10% in these races, fell just short of that for category and gender. Considering I haven’t been running as much as previous years, that’s not a surprise. Still, I’ll take it  

and now, for real whiskey and no more running races until 2023!

 

[Brony]

Finished my only run race of 2022. (Only 2 Tri’s on the schedule too, might add a duathlon).  So now I can gain back those 12 lbs I lost since New Year’s. 

Oak Barrel HM. Love this race. 

plan was to take it easy the first 3 miles to whiskey hill, take whiskey hill at whatever felt decent (push but not too hard), miles 5-9 smooth and relaxed with some push, then miles 9-13 under 30. 

miles 1-3 were exactly as planned, 7:40-7:53, HR in the low 150s (ignore the 106 showing for the first mile on Strava, no chance that’s accurate). Felt good.

 Miles 4-5 are the hill, ran most of it until the last 100 yards or so when my “range walk” kept pace with the people next to me. That hill is hard but doable. Feeling fine. 

miles 6-9 went as hoped, felt smooth. I’m running completely by PE without checking time but averaged just under 7:40. A lot of this is downhill. 

Miles 9-13.1 were my focus, wanted under 7:30 pace. Hit each between 7:16-7:30. Fumbled one Gatorade at mile 10 so that was less than awesome, getting orange stickiness all over my hands.  

Downhill running when you weigh more than most around you is fun. Just relaxing and going smooth, passing quite a few runners. I don’t think I was passed by anyone until the last quarter, when a guy I had just passed caught up.  But my Quads walking downhill after the race hurt like a #####

I usually aim for top 10% in these races, fell just short of that for category and gender. Considering I haven’t been running as much as previous years, that’s not a surprise. Still, I’ll take it  

and now, for real whiskey and no more running races until 2023!

Great run and congrats on the weight loss - that's a lot in 4 months. Doesn't happen by accident. 

 

[Juxtatarot]

I saw a woman running in a sports bra at 38 degrees. One doesn’t see that very often. I see it as equivalent to a guy running shirtless which would also be rare at 38. Props to her. I must admit to feeling a little embarrassed running in mittens.

 

[tri-man 47]

PSA: Why coffee makes you poop

 

[ChiefD]

I saw a woman running in a sports bra at 38 degrees. One doesn’t see that very often. I see it as equivalent to a guy running shirtless which would also be rare at 38. Props to her. I must admit to feeling a little embarrassed running in mittens.

Well, if she was wearing a sports bra she was wearing tittens. 

 

[gruecd]

I saw a woman running in a sports bra at 38 degrees. One doesn’t see that very often. I see it as equivalent to a guy running shirtless which would also be rare at 38. Props to her. I must admit to feeling a little embarrassed running in mittens.

This must be how @tri-man 47 feels when he sees a hot septuagenarian out running.

 

[gruecd]

You guys have any tips for making it easier to get up and run/workout in the morning?  I haven't been doing it at all lately (up out of bed and straight to work), and if I truly wanna get back into PR shape, then I really can't afford to "waste" that time by sleeping.  I'm in bed most nights by 10-10:30, so even if I can get up by 5:30, I'd still be getting seven hours of sleep.  

I know about putting your clothes out the night before, pre-packing a bag (if going to the gym), etc., but is there anything else that I can be doing to make it easier?

 

[pbm107]

You guys have any tips for making it easier to get up and run/workout in the morning?  I haven't been doing it at all lately (up out of bed and straight to work), and if I truly wanna get back into PR shape, then I really can't afford to "waste" that time by sleeping.  I'm in bed most nights by 10-10:30, so even if I can get up by 5:30, I'd still be getting seven hours of sleep.  

I know about putting your clothes out the night before, pre-packing a bag (if going to the gym), etc., but is there anything else that I can be doing to make it easier?

I'm in bed most nights by 9, up by 5 and out the door by 5:30. Mornings are my only opportunity to run, so it just has to get done. Back when I had a longer commute I'd have my bag packed the night before set the alarm for 4:30, shave, drive 32 miles and be ready to run by 5:15-5:30.

 

[Zasada]

You guys have any tips for making it easier to get up and run/workout in the morning?  I haven't been doing it at all lately (up out of bed and straight to work), and if I truly wanna get back into PR shape, then I really can't afford to "waste" that time by sleeping.  I'm in bed most nights by 10-10:30, so even if I can get up by 5:30, I'd still be getting seven hours of sleep.  

I know about putting your clothes out the night before, pre-packing a bag (if going to the gym), etc., but is there anything else that I can be doing to make it easier?

I wish I had a secret, other than habit/momentum.  Most mornings, I get up early and the devil on my shoulder is trying to convince me to take a "day off", and instead the angel fights back with:

"I'm up early now, I might as well run."

and then put my gear on

"I have my gear on, so not running now seems like a waste"

and then get out the door

"The sooner I get moving, the less-cold I am."

The reward is really through the whole day, after your run, when you know it's done and you don't have it hanging over you.

Oh and try to eat as early as you can the night before to allow for as much "processing time" as possible.  If you have a gut like mine.

ETA:  This from a guy who got out the door before 0330 today (early flight), so

 

[gruecd]

Yeah, I just need to #######' start doing it.  Would give me sooooo much more flexibility to get in a second workout (lift or Peloton ride) later in the day, too.  

When I lived in Appleton (before I met the wife and moved to Milwaukee), I had a running buddy who lived in the same subdivision, and we'd always meet to run in the early morning.  That made it so much easier because neither of us wanted to be the one who ####ed out on the other one.

 

[gianmarco]

Yeah, I just need to #######' start doing it.  Would give me sooooo much more flexibility to get in a second workout (lift or Peloton ride) later in the day, too.  

When I lived in Appleton (before I met the wife and moved to Milwaukee), I had a running buddy who lived in the same subdivision, and we'd always meet to run in the early morning.  That made it so much easier because neither of us wanted to be the one who ####ed out on the other one.

Maybe @ChiefDcan call/text you every morning at 5am.

 

[ChiefD]

I had a running buddy who lived in the same subdivision, and we'd always meet to run in the early morning.  That made it so much easier because neither of us wanted to be the one who ####ed out on the other one.

Maybe @ChiefDcan call/text you every morning at 5am.

Maybe @gruecdcan just move next door to you. 

 

[ChiefD]

Ok fellas - need some pacing help.

My spring half marathon is this weekend and not sure what to do. My training has been a little sporadic (not sure if you guys have noticed or not). 

Thinking about going out at an 8:30 pace and seeing if I can hang on. Weather gonna be perfect (low 30's and sunny) with a slight breeze.

Any thoughts?

 

[Zasada]

Ok fellas - need some pacing help.

My spring half marathon is this weekend and not sure what to do. My training has been a little sporadic (not sure if you guys have noticed or not). 

Thinking about going out at an 8:30 pace and seeing if I can hang on. Weather gonna be perfect (low 30's and sunny) with a slight breeze.

Any thoughts?

RF;DBAP.

With that out of the way, yeah, just go with what feels good and try to hang on.  Aim for <2hrs, which 8:30/mi would bank some time for you.

 

[bushdocda]

Yeah, I just need to #######' start doing it.  Would give me sooooo much more flexibility to get in a second workout (lift or Peloton ride) later in the day, too.  

When I lived in Appleton (before I met the wife and moved to Milwaukee), I had a running buddy who lived in the same subdivision, and we'd always meet to run in the early morning.  That made it so much easier because neither of us wanted to be the one who ####ed out on the other one.

You’re going to soon have the heat avoidance as a strong pro to early runs. I will be using that to get back to primarily early runs. Winter and generally less specific goals send me back to later in the day running. 

Paying me first particularly in training is almost a must for me.

 

[Dr_Zaius]

Ok fellas - need some pacing help.

My spring half marathon is this weekend and not sure what to do. My training has been a little sporadic (not sure if you guys have noticed or not). 

Thinking about going out at an 8:30 pace and seeing if I can hang on. Weather gonna be perfect (low 30's and sunny) with a slight breeze.

Any thoughts?

Where does 8:30 fall in your comfort zone?  It seems like you haven't done fast running lately, so it's hard to know where your red line point currently is.  If you went out now and ran 1/4-1/2 mile at that pace, does it feel brisk yet comfortable or are you straining a bit?  To me, if you feel like you have to push to maintain, that's a bad sign.  As someone who has gone out too hot in HMs before, the thing that's sneaky is that it's not until mile 6 or 7 that you realize you've overextended yourself, and then you're boned.  Which, speaking of which, are you okay with a blowup/sufferfest?  If yes then maybe try the 8:30 to start, RFDBAP and let the chips fall where they may.  If not, maybe you should try to run more by feel given that you don't have a lot of recent data to know what your actual "correct" pace should be.

 

[pbm107]

Ok fellas - need some pacing help.

My spring half marathon is this weekend and not sure what to do. My training has been a little sporadic (not sure if you guys have noticed or not). 

Thinking about going out at an 8:30 pace and seeing if I can hang on. Weather gonna be perfect (low 30's and sunny) with a slight breeze.

Any thoughts?

That sounds dangerous and could make for a miserable day. Since you haven’t been able to train why don’t you take it easy and fun run it.

 

[ChiefD]

That sounds dangerous and could make for a miserable day. Since you haven’t been able to train why don’t you take it easy and fun run it.

Yeah, this is what I'm gonna do.

Sorry guys - thanks for the serious responses but there was some shtick there.    

This is my swan song race. I'm gonna go out and smell the roses, so the speak. Probably a run/walk combo and try and come in under 2.5 hours. Gonna be a turtle on the uphills and try and be a hare on the downhills.

Gonna actually stop at the beer stand at mile 5 or so. Have always wanted to do that. Now I can just so I can @BassNBrew this thing.

 

[tri-man 47]

Ok fellas - need some pacing help.

My spring half marathon is this weekend and not sure what to do. My training has been a little sporadic (not sure if you guys have noticed or not). 

Thinking about going out at an 8:30 pace and seeing if I can hang on. Weather gonna be perfect (low 30's and sunny) with a slight breeze.

Any thoughts?

You've been training?

I agree with the other thoughts - and your own - about just enjoying the event as best you can.  Stay comfortable through the first 10 miles, then maybe give a BMF effort for the final 5K.

 

[gianmarco]

You've been training?

I agree with the other thoughts - and your own - about just enjoying the event as best you can.  Stay comfortable through the first 10 miles, then maybe give a BMF effort for the final 5K.

Or the final 50 feet.

 

[BassNBrew]

Or the final 5 feet.

Fixed

 

[gianmarco]

Fixed

Had that originally.. Changed it to see who was going to take the softball.

Congrats!!

 

[Zasada]

There's a guy I work with, who, on random mornings, knocks-out <21 minute 5Ks.  With a stroller.

He does that 1-2 times a week.  And that's all the running he does.

I hate him.

(He's actually a great guy, but COME ON)

 

[Juxtatarot]

There's a guy I work with, who, on random mornings, knocks-out <21 minute 5Ks.  With a stroller.

He does that 1-2 times a week.  And that's all the running he does.

I hate him.

(He's actually a great guy, but COME ON)

It’s interesting to think about. I know sub 21 takes work (and/or youth) to get there. But once there? Doing it once or twice a week is probably decent maintenance.

 

[beer 30]

Yeah, I just need to #######' start doing it.  Would give me sooooo much more flexibility to get in a second workout (lift or Peloton ride) later in the day, too.  

When I lived in Appleton (before I met the wife and moved to Milwaukee), I had a running buddy who lived in the same subdivision, and we'd always meet to run in the early morning.  That made it so much easier because neither of us wanted to be the one who ####ed out on the other one.

Pretty much this, just get your ### outta bed and do it.