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Ran a 10k - Official Thread (1 Viewer)

Good luck to the Erie boys. Looking forward to following along.

Over here, legs feeling good. Just over 2 weeks away. Today, got out and last minute urge to see what an estimated GMP for current fitness level would feel like. My guess is it would be about 9 min/mile or a little lower. Ended up doing 4 miles at a bit lower. Ran a ~1 mile segment back and forth twice that is a slight uphill (~25') in one direction and obviously downhill in the other. It was comforting to see I could do those paces with a HR in upper 140s/low 150s which is where I'd want to be if I were racing.

That said, doing 4 miles is very different than a lot more than that and I'm not interested in finding out how it would go. Just otherwise confirmed that I'm at about the same spot I was in two years ago. I also think if I were to run J&J again in 2 weeks, I could do better than last time with good hydration.

Anyway, going to rest tomorrow, get a few in Sunday to put me in the 30s again this week, then aim for a little less next week before we head out the final week.

I also was thinking about how this will be my first race like this with a lot of people and major crowds. Minocqua and J&J were definitely not that. Kinda looking forward to the experience. Marathons still suck, though.
 
bushdocda said:
xulf said:
Well, I feel just totally tired and defeated with my training and fitness. Both SOS runs this week fell short of what I wanted. My legs just aren't keeping up and it's stupid humid out.

Last week was cooler and I successfully completed my runs and felt good. Now, I just suck and 2 weeks ago also sucked. Logically I know this is how these cycles go, but I'm in a total rut and feeling burnt out.

I really don't even think my goal pace is that aggressive. I just want to cut 1:45 off what I did 18 months ago (~8 seconds per mile)...and I should be in much better shape and a better runner than I was then.

Ok, I'm done with my pity party. Looking forward to seeing what the studs in here do at Eerie this weekend :towelwave:
Click to expand...
Not sure if you are using a Hanson HM plan but thought so, those are a lot of up-pace miles to contend with. The heat etc makes it to where the paces probably should be getting adjusted a tick slower but that’s hard to do I know. Anyway you’re doing great and if you need to drop a WO for off or easy and adjust a bit it’s probably good thing in the scheme of the training cycle.

Be smart when you feel this way, it’s tricky to know when to HTFU and when to allow for a strategic step back session or week.
Click to expand...

Yeah, I'm doing Hanson again. And yeah, the HM plan, while less mileage per week, is MUCH more intense on the "hard" runs than the full plan. I basically feel like I'm going balls to the wall every run.

HM vs full plan...calves are way tighter, knees have some aches, ankles have some aches, feet hurt, everything is just kind of sore. Nothing to knock me out at this point, but bleh.
 
xulf said:
bushdocda said:
xulf said:
Well, I feel just totally tired and defeated with my training and fitness. Both SOS runs this week fell short of what I wanted. My legs just aren't keeping up and it's stupid humid out.

Last week was cooler and I successfully completed my runs and felt good. Now, I just suck and 2 weeks ago also sucked. Logically I know this is how these cycles go, but I'm in a total rut and feeling burnt out.

I really don't even think my goal pace is that aggressive. I just want to cut 1:45 off what I did 18 months ago (~8 seconds per mile)...and I should be in much better shape and a better runner than I was then.

Ok, I'm done with my pity party. Looking forward to seeing what the studs in here do at Eerie this weekend :towelwave:
Click to expand...
Not sure if you are using a Hanson HM plan but thought so, those are a lot of up-pace miles to contend with. The heat etc makes it to where the paces probably should be getting adjusted a tick slower but that’s hard to do I know. Anyway you’re doing great and if you need to drop a WO for off or easy and adjust a bit it’s probably good thing in the scheme of the training cycle.

Be smart when you feel this way, it’s tricky to know when to HTFU and when to allow for a strategic step back session or week.
Click to expand...

Yeah, I'm doing Hanson again. And yeah, the HM plan, while less mileage per week, is MUCH more intense on the "hard" runs than the full plan. I basically feel like I'm going balls to the wall every run.

HM vs full plan...calves are way tighter, knees have some aches, ankles have some aches, feet hurt, everything is just kind of sore. Nothing to knock me out at this point, but bleh.
Click to expand...
I attempted the Hansons half plan and I couldn’t handle the 2 workouts a week, too much intensity for me.

Good luck Erie runners.
 
bushdocda said:
Bib 742 here, tracking on RaceJoy app.
Rested and body feeling good.
Plan is to stay relaxed and fueled to ride the wave and work through the hard times.
Pacing for 3:18xx
Starting to get pretty good stoke going.
Click to expand...
Looking forward to seeing how it goes!!!
 
Couple things and this is possibly my post race report. I think I was just a tad under 3:36 finish time.

Thanks for the support. I guess I didn’t fully enable the app/I had to open the app and hit start I guess so you missed my crash in realish time.

I was working too hard the whole time and then the bad patch around mile 15 wore me down by 17 it was curtains for bq and then a bit later it was so long pr.

Grinded out the last 8 or so miles with some water stop walks and self hate.

I’ll have some post mortem later during recovery about training thoughts and where I need to improve to be a stronger runner on race day.
 
Zasada said:
heat and humidity must have been a bear.
Click to expand...
It was a *****. 70° at the start with dew point of 65°. I was soaked after 5K.

Probably should’ve started slower (ran first loop under 3:15 pace), but I figured the conditions would inevitably kick my ***, so I ran “fast” as long as I could (15 miles) and then just tried to hold on. Bitched out and walked for about 3 minutes at the 20-mile marker, which forced me to push to the verge of puking in the last mile to make sure I got in under the mark.

Under good conditions, I think I run 3:05-3:10 today. :kicksrock:

I’ll register for Boston and see if the BQ-1:05 is enough. I have tickets to Luke Combs for the Friday and Saturday beforehand, so I’d have to do a quick 2-night trip, in Sunday and out on Tuesday.
 
At least @bushdocda gets to stay to crush some beers and watch some football.

I’m already at Erie “International” Airport waiting to board my flight to Charlotte…and staring unapologetically at a smoking hot blond wearing a crop top and yoga pants that show off an *** that’s just dumb. :shrug:
 
Last edited:
gruecd said:
At least @bushdocda gets to stay to crush some beers and watch some football.

I’m already at Erie “International” Airport waiting to board my flight to Charlotte…and staring unapologetically at a smoking hot blond wearing a crop top and yoga pants that show off an *** that’s just dumb. :shrug:
Click to expand...
I declined this consolation prize and after a shower and lil nap opted to drive home and listen to football on the Sirius.

Woke up at home feeling groggy and a bit let down, probably like Bengals fans.
 
xulf said:
Who dey :kicksrock:
Click to expand...
Somehow survived the 0 from Higgins in a PPR. What's with the Bengals and their slow starts recently?

Further east on the lake, good job grue and bushdocda grinding through the soup. Sucks that mother nature didn't cooperate. I'm still not a marathoner, but in my experience those 60-70F with high dewpoint days always end up being much harder than it seems like they "should." I definitely saw lots of big time positive splits mindlessly scrolling through the results.
 
Went ahead and registered for Boston this morning with my BQ-1:05. Did a bunch of reading, and most people seem to agree that everyone will be accepted again this year, and in the unlikely event that there's a cutoff, it'll be less than a minute.

Now for the harder part - convincing my wife that I should go to Boston by myself this year...
 
Erie Marathon - official 3:35:53

TLDR - about 17 miles on pace, 3 trying to hold on, 6 eating **** and walking water stops. Drove up/back 12 hours to run about 3.5. This was my sub 3:20 BQ shot for the year and I missed.

Longer tale of woe

2 loop course. Flat af. Pace groups. Water every mile. Lots of last shot bq attempts. Easy in town logistics once you reach this place that is far from everywhere.
Dinner with our boy @gruecd (sidebar - this dude is a good friend to many and I’m glad to be one. Dude sets goals and takes them down).

Loop 1
I lined up with the 3:20 group with the plan to start around 7:45 mile one and come down to 7:3x over the first 5k and then roll. Group was moving faster than that but I stayed attached and the first loop was uneventful but not that easy or smooth. I should have trusted myself here to let them fade a bit in first mile or 2 but did not in the crowded, but moving first few miles.
Came up to a timer at 1:35 that I briefly thought was the half but alas a bit further and then a hairpin turn right and another stretch to the half mat and cross at 1:40 clock time. Knew I my bq was hanging by a thread.

Loop 2
Tried to ride the wave and work through and kept hitting my fuel plan. I was ok for another 4 or so miles but my mind and legs knew I had no negative split in me. I fought awhile longer and eventually when the math for a PR was also gone considered walking it in and then shifted to a water stops walk and run for the remainder.
Finish and looped around to cheer some folks in as I walked back towards parking. Walked up the hill to the parking area with a couple nice people and showered up, laid down a bit and drove home where my dog was happy to see me.

What went right :

Consistency has been good all year, base is deeper. Aerobic indicators better YoY. Key workouts were good and long run volume/frequency was good. Fueling and hydration were good.

What I did not do right :

1- I started faster than I intended. Not a lot but this was bad in less than ideal conditions.

2- Training weeks 12-14 (of 16) took a hit from maybe an overtraining elevated illness. I had weird armpit lymph pain and chills for like a week and missed a couple key sessions just before taper. A key mid week goal pace run and local race for a long run with goal pace miles were modified around feeling like hot garbage and then an out of town soccer trip. I tried not to let the couple workouts impact the overall but this was bad timing for impact on fitness I think.

3- strength training waned July into august as sorenesses and fatigue built.

4- training program change to have more goal pace miles in long runs cost me the confidence building time at & around goal pace I gained from Hanson programming.

What’s next :

Lots of recover, a little regret and a regroup. Learn from this. Watch the confetti fall for those who made it happen.
Mobility and strength re-integrate. Back to base work, local group runs and long runs to support a trail race in January and evaluate Spring marathon.
And if I have a revenge visit to Erie, next time I’ll fly even if it is the wrong direction part way.

Thanks for the support all.
 
Always inspiring to watch guys crushing training runs and competing hard at races.

For me, I registered for 2024 Boston with a 16 minute buffer, so I'm a lock to get in. However, here I sit not sure when or where my 2025 BQ attempt will occur. I have until September 10, 2024 to get it done.

I'm currently injured and on the mend. I've finally been running some miles but none are all that easy and I wish I felt better but it is what it is.

Upcoming schedule:

9/17 - Pacing NYRR Bronx 10 miler (8:00 min pace). I haven't been running this pace so no idea how this will go on race day. Too late to start trying to practice this pace, so I'll just do the best I can.

10/1 -- Pacing Wineglass Marathon (currently 3:45 pacer). I asked to be bumped back and the boss man said he would work on it. I'm still listed on the website as the 3:45 pacer so not sure the deal. If need be, I'll try to do this 8:35/mile pace. I'm confident I can get to 20 miles, but after that, it will be a crapshoot. I never taper for marathons when I'm pacing, but I plan to do so for this one.

10/13 -- Running Rim to Rim to Rim in Grand Canyon with @gruecd and @Zasada . 47 miles. 11,000 feet of elevation. This is probably not the smartest thing to do but I can walk some parts so I'll just go and do it. No idea on time and whether @gruecd will be yelling at me like he did when he paced @gianmarco. But really looking forward to this experience.

11/5 - Pacing NYC Marathon (3:55 pacer). I'm feeling better about this one as I'm getting closer to being confident with this, however, I haven't really been running hills. If I can survive everything before this, hopefully this will be a celebration and the ending of a pretty crappy 2023 running-wise.

After NYC, I will huddle with my PT and figure out what is best for me to get better so 2024 can be amazing. The new year will start with Tokyo Marathon (6th star!) and Boston Marathon in the spring. Although, I have offers to pace other races, I'm holding off on committing to anything until I can get to the other side of NYC marathon and start to look towards 2024.
 
Just looking at some Garmin data to see where I'm at since I started "training" back in May. May was more just getting back into running so a good baseline to see just how bad it was. My first 20+ mile week wasn't until 6/19-6/25. 4 weeks after that I hit my first 40 mile week. Looking at my training log, I was at 35-40 mpw from 7/3 until 9/3 with the exception of 1 week when I sent my oldest off to school and the girls started back up as well (8/21-8/27), getting only 20 miles in that week. Most consistent I've been during a training cycle.

My "taper" starting last week was 25 miles, I'll do 25 again this week (currently at 20, plan another 3/3 or 5 this weekend) then we are off next week.

Anyway, looking at 4 weeks blocks, here I am. I have to omit one block in June during our vacation when I recorded some walks as activities and it throws off the numbers by a lot. Took off over 30 sec/mile off my avg pace while dropping my AHR by 5 BPM as well. Improving weather and hydration plays a factor as well, but still.....

5/1 - 5/28 10:20 AHR 150
6/26 - 7/23 10:11 AHR 149
7/24 - 8/20 10:02 AHR 145
8/21 - 9/15 9:45 AHR 145
 
gianmarco said:
Just looking at some Garmin data to see where I'm at since I started "training" back in May. May was more just getting back into running so a good baseline to see just how bad it was. My first 20+ mile week wasn't until 6/19-6/25. 4 weeks after that I hit my first 40 mile week. Looking at my training log, I was at 35-40 mpw from 7/3 until 9/3 with the exception of 1 week when I sent my oldest off to school and the girls started back up as well (8/21-8/27), getting only 20 miles in that week. Most consistent I've been during a training cycle.

My "taper" starting last week was 25 miles, I'll do 25 again this week (currently at 20, plan another 3/3 or 5 this weekend) then we are off next week.

Anyway, looking at 4 weeks blocks, here I am. I have to omit one block in June during our vacation when I recorded some walks as activities and it throws off the numbers by a lot. Took off over 30 sec/mile off my avg pace while dropping my AHR by 5 BPM as well. Improving weather and hydration plays a factor as well, but still.....

5/1 - 5/28 10:20 AHR 150
6/26 - 7/23 10:11 AHR 149
7/24 - 8/20 10:02 AHR 145
8/21 - 9/15 9:45 AHR 145
Click to expand...
Can’t wait to see how you do in Berlin!

FYI - it’s all pavement and sidewalks immediately after the finish line. Please do your Gianing safely.
 
Like clockwork...nearing the end of my cycle and I get sick :kicksrock:

Was feeling pretty terrible/stuffy and had a restless night's sleep, but pushed ahead with my pace run on Thursday. Actually was able to get the 7 ghmp in as planned, which was my first truly scheduled run at this distance...so that's good.

But it was grueling and my the symptoms have increased. My body basically shut down after that and I've taken yesterday and today off.

I'm going to try and get in an easy 8 tomorrow instead of my planned HM distanced long run. We'll see how it goes.

Good luck tomorrow @pbm107 - you've put up some monster mileage lately. Looking forward to seeing it in action!
 
Juxtatarot said:
pbm107 said:
My plan was to race the Ocean City half next weekend, but with the weather around here being so good this weekend, I am now racing the Philadelphia Distance Run tomorrow. It’s a flat fast course, should be a good opportunity to set a PR which is 1:23:23 from 2016. Tracking info.
Click to expand...

Maybe break 80?
Click to expand...
I doubt that will happen, if you plug in my Broad Street time into a race calculator it says it’s possible but Broad Street is such a fast course. I plan on going out at 6:20 for the first 3 miles and hope things go well from there.

I haven’t really raced a half since 2019, and I have magic shoes now and I feel good about my fitness. Who knows what will happen in miles 4-13.1 but I’m looking forward to finding out.
 
pbm107 said:
Juxtatarot said:
pbm107 said:
My plan was to race the Ocean City half next weekend, but with the weather around here being so good this weekend, I am now racing the Philadelphia Distance Run tomorrow. It’s a flat fast course, should be a good opportunity to set a PR which is 1:23:23 from 2016. Tracking info.
Click to expand...

Maybe break 80?
Click to expand...
I doubt that will happen, if you plug in my Broad Street time into a race calculator it says it’s possible but Broad Street is such a fast course. I plan on going out at 6:20 for the first 3 miles and hope things go well from there.

I haven’t really raced a half since 2019, and I have magic shoes now and I feel good about my fitness. Who knows what will happen in miles 4-13.1 but I’m looking forward to finding out.
Click to expand...

Get some!
 
After taking a much needed week off, I'm back to square one after just four workouts. Calves/shins are killing me again, and for good measure, I'm also dealing with a flareup of ITBS in both legs. I've been throwing the kitchen sink at this - strength/mobility work, icing, foam rolling, stretching, massage therapy, shoe rotation, etc.. - but it just hasn't been enough to offset the damage from training. I think I've built a sufficient base to at least finish my race, which is almost exactly one month away. The pace targets I was training for might be out of reach, though. I don't see myself running much over the next week or two and I've accepted that I'll be going into this race woefully unprepared.

As disappointing as this has been, I'm seeing at least two silver linings:
1. I'm going to reach out to a PT, something I probably should've done years ago. This isn't the first time I've started running only to have the wheels fall off after a few months. There has to be a significant muscle imbalance or form deficiency that I'm just not catching - if I can actually get this corrected, it'll be worth it.
2. It'll be easy to PR in future races. :)

So that's where I'm at. Feels like I'm always in here complaining despite only running a fraction of the mileage that the rest of you BMFs are, but hopefully the positive updates will come with time. I know you all are going to smash this slate of upcoming races. :boxing:
 
caustic said:
After taking a much needed week off, I'm back to square one after just four workouts. Calves/shins are killing me again, and for good measure, I'm also dealing with a flareup of ITBS in both legs. I've been throwing the kitchen sink at this - strength/mobility work, icing, foam rolling, stretching, massage therapy, shoe rotation, etc.. - but it just hasn't been enough to offset the damage from training. I think I've built a sufficient base to at least finish my race, which is almost exactly one month away. The pace targets I was training for might be out of reach, though. I don't see myself running much over the next week or two and I've accepted that I'll be going into this race woefully unprepared.

As disappointing as this has been, I'm seeing at least two silver linings:
1. I'm going to reach out to a PT, something I probably should've done years ago. This isn't the first time I've started running only to have the wheels fall off after a few months. There has to be a significant muscle imbalance or form deficiency that I'm just not catching - if I can actually get this corrected, it'll be worth it.
2. It'll be easy to PR in future races. :)

So that's where I'm at. Feels like I'm always in here complaining despite only running a fraction of the mileage that the rest of you BMFs are, but hopefully the positive updates will come with time. I know you all are going to smash this slate of upcoming races. :boxing:
Click to expand...
Well, I like your bad news/good news approach.

You are taking the negative and turning it into a positive so can continue this running journey. That right there was worth all the effort to train for this race. :thumbup:
 
So, I got a epidural/steroid shot in my neck last Thursday. This is step one of basically pain management until something either gets worse or if I just decide to have neck surgery. This can last anywhere from this point of time until 18 months.

So far so good. The juice started doing its job on Saturday when I was driving on a college visit for my son. My wife asks me: "How's your neck feeling?"

I look at her and up until that particular moment I hadn't noticed any pain at all. I looked at her and said: "I actually feel pretty good!" :lol:

The rest of that day was spent walking around a really hilly campus and then watching the football game (my son is a kicker and wants to play in college. this was a campus invite from the team}.

I'd say the pain is 90% gone. Shoulder blade pain - gone. Head pain - gone. A little bit of neck soreness but the doc had told me I may some arthritis there too so we will see how much pain this helps. Haven't felt this good in literally years.

Not every day is perfect but man it's a ton better. Gonna try and ramp up some running and see what happens there. :thumbup:
 
On a side note, if any of you guys are college football coaches or know of any and want a great kid with a ton of potential as a kicker, let me know. Kid is now 6'2", 170 pounds. Can easily add another 20-25 pounds of muscle.

Great student too. Doesn't party. Yet.
 
ChiefD said:
So, I got a epidural/steroid shot in my neck last Thursday. This is step one of basically pain management until something either gets worse or if I just decide to have neck surgery. This can last anywhere from this point of time until 18 months.

So far so good. The juice started doing its job on Saturday when I was driving on a college visit for my son. My wife asks me: "How's your neck feeling?"

I look at her and up until that particular moment I hadn't noticed any pain at all. I looked at her and said: "I actually feel pretty good!" :lol:

The rest of that day was spent walking around a really hilly campus and then watching the football game (my son is a kicker and wants to play in college. this was a campus invite from the team}.

I'd say the pain is 90% gone. Shoulder blade pain - gone. Head pain - gone. A little bit of neck soreness but the doc had told me I may some arthritis there too so we will see how much pain this helps. Haven't felt this good in literally years.

Not every day is perfect but man it's a ton better. Gonna try and ramp up some running and see what happens there. :thumbup:
Click to expand...
Does your face hurt?
 
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