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Ran a 10k - Official Thread (1 Viewer)
- Thread starter Ned
- Start date
Brony
Footballguy
Gonna finish November at around 5,370 cycling miles for the year. The past 2 years, my full year totals were 2021; 5,330. 2022: 5,759. My loose target for the year is 5,200+ miles to average above 100 per week. I might be able to get to 6,000 this year, but it may be tough as I'm travelling the week of Christmas. I should be able to bike a little that week in LA, but doing the Rapha 500 (km) challenge is going to be a real stretch.
tri-man 47
Footballguy
Speaking of year-end ...the template for the 14th annual year-end report coming soon!
gruecd
Footballguy
Not to belabor the point, but this thing does fill up, and I'm not excited about fronting $2K and hoping I can get enough people to fill a team.
Anybody else besides @gianmarco and @Dr_Zaius who are interested? My best buddy would do it, too, so that takes us to 4.
Only need 8 more...
gianmarco
Footballguy
The Mrs is in as well.
-OZ-
Footballguy
Sounds like fun. We’ll be at the beach for fall break that weekend
-OZ-
Footballguy
November was my worst month for the monthly challenge. I won’t call it failure but darn close. Especially the last few days just haven’t felt up to it. My 12 week cycling program has kicked my ***. https://whatsonzwift.com/workouts/build-me-up
In week 7 right now.
December will be a rotation of the past 11 months. I’ll set it up in the morning.
In week 7 right now.
December will be a rotation of the past 11 months. I’ll set it up in the morning.
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MAC_32
Footballguy
I'm still a maybe. Ireland is still in limbo cause my MIL has been in the hospital (just got moved to a rehab facility). I don't have enough vacation days to make any 2024 commitments until a decision is made on Ireland. Hopefully I'll know sometime in Dec.
-OZ-
Footballguy
Monthly assessment:
The “good”: lost 1.4 lbs, down to 183.5
The bad: lost 2.8 lbs of skeletal muscle mass
The ugly: gained 1.2% body fat. Up to 15.3%.
Who knew a combination of Halloween, leftover candy, thanksgiving, leftovers, and less strength training would be bad?
Time to finish the year strong!
The “good”: lost 1.4 lbs, down to 183.5
The bad: lost 2.8 lbs of skeletal muscle mass
The ugly: gained 1.2% body fat. Up to 15.3%.
Who knew a combination of Halloween, leftover candy, thanksgiving, leftovers, and less strength training would be bad?
Time to finish the year strong!
tri-man 47
Footballguy
tri-man 47
Footballguy
As you’ve seen, November went very well for me as I did every workout from the list. I’ll keep that list handy for ongoing training. I’m looking forward to the mash-up in December as I loop back through the routines …this whole year has been great!
-OZ-
Footballguy
Monthly Challenges
Dec-athlon Oz,Wally,OZ,Wally DAY,Body Part,Count,Plank,6,6 1,Push-ups,100,Planks (30.60.30),Air Squats (50),Pull-ups (20),1s and 2s for the pull-ups,Air Squats,4,2 2,Pull-ups, abs,40, 5min,7-minute abs,Pull-ups (36),6x3x2 (3 different grips),Push-ups,8,9 3,Planks, air squat,Push-ups (4x30),Butt...
It worked out well I think that this is a DECathlon
BTW, I learned today that OCTober and DEC are named that way because March was the first month in the Roman calendar.
The winter days following December were not included as part of any month.
ChiefD
Footballguy
How many miles would a guy have to run?
gianmarco
Footballguy
Ranges from 10-20 miles total but it's split up over 3 legs each. It's very similar to the KT-82 relay. It's a total of 200 miles, 12 people, 36 legs.
Leg information
ChiefD
Footballguy
Do the runners have to run those exact legs as outlined in that link?
gruecd
Footballguy
Yes. Runner #1 would run legs #1, 13, and 25. Runner #2 gets #2, 14, and 26. So on and so forth.
SteelCurtain
Footballguy
I’m likely in for Bourbon Chase. I just need to check on some things on the home front before I’m a definite yes.
Dr_Zaius
Footballguy
I hear the runner #5 slot is still open.
Zasada
Footballguy
bushdocda
Footballguy
Coming soon to a strava update near you
www.dcrainmaker.com
Strava Adds Direct Messaging Feature: How It Works In 2 Minutes!
This is not a complex feature, nor hard to use. Starting today, the “social network for athletes” includes the most social of features: Texting. Or rather, direct messaging. This new feature lets you (optionally) accept direct messages from nobody,
www.dcrainmaker.com
JShare87
Footballguy
Now when @gruecd checks the flybys, he can slide.Coming soon to a strava update near you
Strava Adds Direct Messaging Feature: How It Works In 2 Minutes!
This is not a complex feature, nor hard to use. Starting today, the “social network for athletes” includes the most social of features: Texting. Or rather, direct messaging. This new feature lets you (optionally) accept direct messages from nobody,
gruecd
Footballguy
"So....wanna get together for a workout sometime?"Now when @gruecd checks the flybys, he can slide.Coming soon to a strava update near you
Strava Adds Direct Messaging Feature: How It Works In 2 Minutes!
This is not a complex feature, nor hard to use. Starting today, the “social network for athletes” includes the most social of features: Texting. Or rather, direct messaging. This new feature lets you (optionally) accept direct messages from nobody,
belljr
Footballguy
Question/advice for a novice well I joined this thread a few years back and remembered how much I hated running not a novice to exercise but am slowly getting back into some type of shape and adding cardio guy.....
So back story - went on golf trip end of October - saw a picture of how much a fat pos I am. If anyone dives into the fat to fit thread they know I yo yo terribly.
I don't need advice on my diet - I know that's my main issue. And I'm working on it
I'm 52 - I gained about 25 pounds over the covid years. I need to lose exactly 53 pounds to get back to my fighting weight.
At the start of November I started back up my stretching program and light lifting (its golf focused).. Not trying to bulk up - just using bands and kettlebells to workout and yoga stretches
I've been walking 2-3 miles regularly on average 3 times a week if possible. Not including any days I golf (I ride - course is not walkable due to layout, but try to walk half holes here and there)
In that time frame I posted a 5k time just to see what I could do and it was either 40 or 45 minutes I forget exactly. EDIT: it was 41:54 end of September
Right now I can walk 3-4 miles with no issues. For example, at lunch today I walked our full loop - it was 3.76 miles I did in 1:05:19.... I did not run once and just tried to keep a good brisk walking pace. I know not earth shattering but just giving a idea.
So I want to up my cardio portion and have read a variety of things. I will not be training for a half or anything like that I have too many ailments to really push myself too far.
With all that information here is my main question.
For maximum weight loss to start/fitness would it be better for me to say choose 2 miles and just keep doing that and trying to improve my time. Keep the 5k distance and do the same thing OR say see how far I can go in 30-45 minutes. I won't always have an hour to walk around/run. I'd like to have some type of goal when I go just so I'm not endlessly run walking....
TIA
So back story - went on golf trip end of October - saw a picture of how much a fat pos I am. If anyone dives into the fat to fit thread they know I yo yo terribly.
I don't need advice on my diet - I know that's my main issue. And I'm working on it
I'm 52 - I gained about 25 pounds over the covid years. I need to lose exactly 53 pounds to get back to my fighting weight.
At the start of November I started back up my stretching program and light lifting (its golf focused).. Not trying to bulk up - just using bands and kettlebells to workout and yoga stretches
I've been walking 2-3 miles regularly on average 3 times a week if possible. Not including any days I golf (I ride - course is not walkable due to layout, but try to walk half holes here and there)
In that time frame I posted a 5k time just to see what I could do and it was either 40 or 45 minutes I forget exactly. EDIT: it was 41:54 end of September
Right now I can walk 3-4 miles with no issues. For example, at lunch today I walked our full loop - it was 3.76 miles I did in 1:05:19.... I did not run once and just tried to keep a good brisk walking pace. I know not earth shattering but just giving a idea.
So I want to up my cardio portion and have read a variety of things. I will not be training for a half or anything like that I have too many ailments to really push myself too far.
With all that information here is my main question.
For maximum weight loss to start/fitness would it be better for me to say choose 2 miles and just keep doing that and trying to improve my time. Keep the 5k distance and do the same thing OR say see how far I can go in 30-45 minutes. I won't always have an hour to walk around/run. I'd like to have some type of goal when I go just so I'm not endlessly run walking....
TIA
gianmarco
Footballguy
belljr
Footballguy
NOT THIS AGAIN!!! OK thanks I'll reread this - remember the concept but not the full ins and outs
belljr
Footballguy
I'm sure its somewhere in this 1239 page thread but I'll just ask again 
So if I did it correctly 180-52-5 (5 for meeting criteria) #2 puts the top of my zone at 123.
So when I go out I should shoot to consistently stay between 113-123 correct?
Is there an optimal time or distance to go? I didn't see it in the link as in should I go for 3 miles at that pace or until I can't stay in that zone? Stop at say 3 minutes if I can do it in htat zone?
Getting a new garmin watch for Christmas so it will get some use
So if I did it correctly 180-52-5 (5 for meeting criteria) #2 puts the top of my zone at 123.
So when I go out I should shoot to consistently stay between 113-123 correct?
Is there an optimal time or distance to go? I didn't see it in the link as in should I go for 3 miles at that pace or until I can't stay in that zone? Stop at say 3 minutes if I can do it in htat zone?
Getting a new garmin watch for Christmas so it will get some use
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gianmarco
Footballguy
Ideally at least 30 minutes, but the idea is to be consistent. It may mean still more walking but it will allow you to jog some, even if slow. Do it by time, not distance.I'm sure its somewhere in this 1239 page thread but I'll just ask again
So it I did it correctly 180-52-5 (5 for meeting criteria) #2 puts the top of my zone at 123.
So when I go out I should shoot to consistently stay between 113-123 correct?
Is there an optimal time or distance to go? I didn't see it in the link as in should I go for 3 miles at that pace or until I can't stay in that zone? Stop at say 3 minutes if I can do it in htat zone?
Getting a new garmin watch for Christmas so it will get some use
gianmarco
Footballguy
Yes
tri-man 47
Footballguy
An option as you gear up is a run/walk combination. Run (jog) for x minutes; walk for y minutes. Continue to increase x and reduce y as the days and weeks progress.
tri-man 47
Footballguy
Unrelated to belljr's recent query, I just came across this video on Norwegian training. It's based on research and training of Bakken, as discussed here.
As an aside, here's a video of Jakob I's tough workout.
As an aside, here's a video of Jakob I's tough workout.
belljr
Footballguy
So just did my neighborhood loop at lunch - my watch had my splits set to .62 for some reason but anyway.
I just did 30 minutes = 1.81 miles
I stayed in Samsungs health calculated zone of 106-123 85% so thats good. i need to figure out how to set custom. i watched my watch regularly to keep on top of the rate to get an idea.
To stay between 113-123 was weird. It was a quick walk - if I jogged I'd get above it quickly and slow my walk I drop below.
I avg 118 so its a start. I'll have to figure out how to actually use this watch and then my new on all over again lol
I just did 30 minutes = 1.81 miles
I stayed in Samsungs health calculated zone of 106-123 85% so thats good. i need to figure out how to set custom. i watched my watch regularly to keep on top of the rate to get an idea.
To stay between 113-123 was weird. It was a quick walk - if I jogged I'd get above it quickly and slow my walk I drop below.
I avg 118 so its a start. I'll have to figure out how to actually use this watch and then my new on all over again lol
tri-man 47
Footballguy
"
bushdocda
Footballguy
~ 120,000 Chicago applicants this year, no lottery luck for me. Will I be smarter next year about this time qualifier and less keyed on chasing of a BQ less buffer, probably a smart approach to goal setting.
Juxtatarot
Footballguy
Too bad. I didn’t realize they changed the qualifying times. I think I might run in again in 2025 (I haven’t since 2019). I’ll have to qualify first though!
bushdocda
Footballguy
I don’t think age group time standards changed for Chicago, I just whiffed badly.
-OZ-
Footballguy
Sucks mentally, pretty nice physically.
gianmarco
Footballguy
You can get in with Marathon Tours if you really wanted.
bushdocda
Footballguy
Thanks I don’t. It was fairly low on the want for 2024 with a Sept race planned.
SteelCurtain
Footballguy
If you are interested in a fast beautiful marathon, it is looking more and more likely @bushdocda and myself will be running the Tunnel Marathon in September. This marathon will be a BQ for 2025 and 2026 if you choose to go for it.
I share this now as registration opens on January 1 and I honestly have no idea how quickly it fills. We are also kicking the idea around of possibly getting an AirBNB so if there are others who want to join and share car rental and accommodations, we would welcome you aboard.
The course is slight downhill. Its crushed gravel and evidently quite a stunning landscape. Weather is typically cool and ideal for racing.
If you want to join us, please let us know either posting here or shoot us a DM.
-OZ-
Footballguy
Saw this on my “news” feed and immediately thought of our friends in Wisconsin. 
www.buzzfeed.com
I Used AI To Generate What All 50 State's "Hunger Games" Tributes Would Look Like And I'm Honestly Rooting For Maine
Connecticut didn't need to go so hard, but they did.
bushdocda
Footballguy
File this under “Elites are very different”
CJ Albertson won CIM December 3 with a 2:11:09……“But the race is not run on a World Athletics-certified course, which meant that Alberston still needed to run a marathon under 2:11:30 in order to be eligible to be selected for the 2024 Olympics at February’s U.S. Olympic Marathon Trials. So a week later, on December 10, Albertson ran the Baja California Marathon in Mexico, where crossed the line in first in 2:11:08, ticking off the important box….Now, in order to make the U.S. Olympic team, Alberston must finish in the top two at the Trials in Orlando on February 3.”
www.runnersworld.com
CJ Albertson won CIM December 3 with a 2:11:09……“But the race is not run on a World Athletics-certified course, which meant that Alberston still needed to run a marathon under 2:11:30 in order to be eligible to be selected for the 2024 Olympics at February’s U.S. Olympic Marathon Trials. So a week later, on December 10, Albertson ran the Baja California Marathon in Mexico, where crossed the line in first in 2:11:08, ticking off the important box….Now, in order to make the U.S. Olympic team, Alberston must finish in the top two at the Trials in Orlando on February 3.”
CJ Albertson Runs 2:11:09 Marathon. A Week Later, He Runs 2:11:08.
The 50K world record holder won the California International Marathon and Baja California Marathon in back-to-back weekends.
gianmarco
Footballguy
Yes we are.File this under “Elites are very different”
CJ Albertson won CIM December 3 with a 2:11:09……“But the race is not run on a World Athletics-certified course, which meant that Alberston still needed to run a marathon under 2:11:30 in order to be eligible to be selected for the 2024 Olympics at February’s U.S. Olympic Marathon Trials. So a week later, on December 10, Albertson ran the Baja California Marathon in Mexico, where crossed the line in first in 2:11:08, ticking off the important box….Now, in order to make the U.S. Olympic team, Alberston must finish in the top two at the Trials in Orlando on February 3.”
CJ Albertson Runs 2:11:09 Marathon. A Week Later, He Runs 2:11:08.
The 50K world record holder won the California International Marathon and Baja California Marathon in back-to-back weekends.
belljr
Footballguy
so MAF attempt #2 - electric boogaloo.
I figured out how to setup my old watch to yell at me when i'm below 113 and above 123....
Unfortunately the app itself will not update my zones - it still has zone 2 at 107-123
That being said
44:02 - 2.8 miles
21.1% 9:20 above
76.2% 33:40 in MAF zone 107-123.....
0.8% 0:20 below
Hopefully my new Christmas watch will be a little more customizable
I figured out how to setup my old watch to yell at me when i'm below 113 and above 123....
Unfortunately the app itself will not update my zones - it still has zone 2 at 107-123
That being said
44:02 - 2.8 miles
21.1% 9:20 above
76.2% 33:40 in MAF zone 107-123.....
0.8% 0:20 below
Hopefully my new Christmas watch will be a little more customizable
gianmarco
Footballguy
Juxtatarot
Footballguy
I've been intrigued by this guy's speed (not Kipchoge, the old British guy). He's very impressive at shorter distances (3 minutes at Kipchoge pace, for example) but his longer distance times are much worse comparatively from a McMillian calculator standpoint.
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