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Ran a 10k - Official Thread (7 Viewers)
- Thread starter Ned
- Start date
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Insoxicated
beer 30
Footballguy
I had this for a while. If it is piriformis get a Trigger Point Grid Roller[icon] said:
You can also use a softball to really dig into the area but it hurts like a red hot poker being driven into the spot...in a good way of course
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FUBAR
Footballguy
Wasn't bad in the pool.Yep. 150 tonight when I ran.
Awesome.
A funny thing happened though. It actually didn't feel that bad, especially compared to last summer. Maybe I'm finally getting into shape.
I'm surprised at how good I'm feeling right now. Haven't ran yet and might not until next week but yesterday's easy ride yielded a KOM (only 2 minutes which i pushed hard but still), and this morning's swim yielded some of my best times while feeling strong throughout. Only pushed for 850 yards (500,200,100,50) with an easy 250 between each. Maybe that's a key? Really happy with the times as an assessment (not a race) 500 @ 7:33, 200 @ 2:50, 100 @ 1:20, 50 @ :35
FUBAR
Footballguy
Softball seems like a fantastic idea. The roller helps but doesn't dig in specific spots enough, tennis ball isn't hard or big enough.I had this for a while. If it is piriformis get a Trigger Point Grid Roller
You can also use a softball to really dig into the area but it hurts like a red hot poker being driven into the spot...in a good way of course
[icon]
Insoxicated
I had this for a while. If it is piriformis get a Trigger Point Grid Roller
You can also use a softball to really dig into the area but it hurts like a red hot poker being driven into the spot...in a good way of course
Good info. Roller ordered for delivery Friday. Hopefully I can improve this a bit before the run next week. Seems a bit better today (skipped a mid-length run yesterday due to monsoon/pain) but have a long run scheduled for saturday morning. Going 3 days without a run has been driving me up the wall. Thanks so much for the help guys.
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Insoxicated
FUBAR
Footballguy
MAC_32
Footballguy
Funny you should post this as I was just thinking about @Juxtatarot's post about trying to do a 'hard run' every other day without breaking his streak during my workout today. I'm guessing you (jux) are looking to shake up your training regimen, which is what led to the original post. What about implementing some higher intensity cross training into a couple of your runs per week? It'll push your heart rate without wearing out your legs and from my understanding would certainly be a change to your current regimen. Anyway, just an idea I thought it'd be worth to throw out there.Do you even lift bro?
Kidding, but cross training is great.
beer 30
Footballguy
Juxtatarot
Footballguy
What types of cross training would you suggest in particular? I'm sure that's a good idea and something I should probably consider. Besides a few brief stretches, I've basically just ran since I decided to try to get in shape years ago.
I only have a couple running workouts left before I run easy for about a week to be well rested for my 10K on June 4. I'm certainly going to stick to this plan for that race but maybe I should mix things up afterwards.
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SFBayDuck
Footballguy
Yup, that's a go-to for me as well, along with the 8-10 other torture devices I utilize regularly.
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Insoxicated
Rolling on Lacrosse ball feels like hot knife stabbing in that one spot right at very top of hammy.... Sound like Piriformis? 
Did short run and didn't flare up so going to massage/stretch it daily to prep for long run sat or sun am. Thanks for the help guys.
Did short run and didn't flare up so going to massage/stretch it daily to prep for long run sat or sun am. Thanks for the help guys.
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FUBAR
Footballguy
http://www.runnersworld.com/workouts/10-essential-strength-exercises-for-runners
I mostly do pushups, including ball pushups where you balance on 3 or 4 balls (the 8-12lb medicine balls you find at any gym - if you use 3, put both feet on one); planks, leg lifts, pullups, dips, squats, lunges, and calf raises. I need to start doing dead lifts.
A co-worker who doesn't do tri or run other than what we force him to, swears that all you need to do for strength is squats, dead lift and bench. 2x each week. If you try his plan you can get it done in two 15 minute sessions.
tri-man 47
Footballguy
Slipped in some more speed work yesterday: 8 x 400m. First ones around :88, then a few at :85, last one at :82.5 (5:30/mi pace). Next month will be maintenance mode at best and, hopefully, some strength work (push-ups, squats, lunges) as I'll be traveling in Europe starting on Sunday. I begin with a low-key retreat with others from the order that my Catholic university belongs to - two weeks in the small French village of Fanjeaux. Then we get four free days in Paris (with my wife joining me). She and I then add travel to Giverny (Monet's gardens), Avignon (Provence region in SE France), Barcelona, and a couple small villages north of there in the Catalan region. Spain will be country #7 on my running list!
Steve, I wish you success in Ottawa. Time for you to f### s### up.
Steve, I wish you success in Ottawa. Time for you to f### s### up.
Nigel
Footballguy
SFBayDuck
Footballguy
With that itinerary, I sure hope you like wine!
Also, the world's greatest mountain runner is Catalan, hopefully you can enjoy some trails while you're there.
Sand
Footballguy
Pretend you're Steve and post cool pictures for us. Love seeing places like these. BTW, if you need a valet, bodyguard, butler, etc. for this I'm available.
-----
On my end I finally had the kind of day I should have been having all year. Ride. Best power numbers in about 6 months and felt pretty darn good at the end. Always nice to be making the guys behind me suffer.
So now it's three weeks until this. Desperation training mode setting in!
MAC_32
Footballguy
I wouldn't reinvent the wheel, something rather simple to implement into your current routine should suffice. At least at first, great thing about cross training being there are endless routines you can do. Just need to find what a) works and b) you want to/will do. I have a few different ones I go to depending how I'm feeling and how much time I have. In your case, maybe at first run a mile, drop and do 20 push up's, do 20-40 lunges, then start running again. Once your heart rate has returned to the top end of your easy run rate do another push up/lunge set. To switch things up if you see a bench instead of doing push up's do some dips...or skip a set of lunges and do a set of air squats. The first couple/few times your body may take a couple/few days to recover since you'll be using muscles in ways you haven't in a while, but once acclimated add 5 minutes of abs before and after the run. All-in-all, in the same time it'd take you to normally do a 6 mile run you'll probably end up doing 5 at a slightly slower rate (in your case, probably closer to 8 mins than 7). An additional 10 mins once doing core work though.
In order for it to be effective you probably need to do this twice/week, so add this to your normal two harder run days and you still have three recovery runs. I imagine your hard run output will suffer at first as you'll be using more energy for the strength training runs, but in the long term I think you'd benefit. Given your background I am curious how much negative impact there would be in the short term, how long it will take to get back to your norms, and how much your harder run output progresses once your body adapts. Ideally/eventually, you'll hopefully feel like I do today - my body as a whole feels a lot more worked, but my legs feel refreshed. Where I've really seen the benefits have been on tempo/progression/interval runs. Not so much on long distance yet, but I also have maybe a 1/4 of the base that you do!
Ned
Footballguy
The discussion with @lombardi about running/getting in shape for the kids really rang true for me yesterday...
-9mi at 5:00AM. 8:15/142 felt fantastic
-Left work early to cut grass on full size soccer field before kids' soccer practice. The boys n girls club we use for practice is tight on money and hasn't cut the fields in a while. Pushing that mower for 90mins sucked.
-Me and two lifetime soccer friends are coaching our boys' U10 soccer team. For some reason only our five boys showed up, so they challenged us to a 5v3 scrimmage. One coach had a full knee replacement this year (at age 40!), so he played CB while me and the other coach ran offense.
Holy friggin hell that was a tough 75 minutes. At one point I thought if I ran down one more through-ball I may puke. Those little twerps have gotten really good and made us look like fools. Getting juked by my 7yr old multiple times was a humbling, yet very proud experience.
To be able to do all that in one day while having a blast with my kids is priceless. It was also pretty empowering to feel like I'm on the verge of puking and then recover quickly for another sprint. Needless to say I'm sore as all hell this morning and it was totally worth it!
-9mi at 5:00AM. 8:15/142 felt fantastic
-Left work early to cut grass on full size soccer field before kids' soccer practice. The boys n girls club we use for practice is tight on money and hasn't cut the fields in a while. Pushing that mower for 90mins sucked.
-Me and two lifetime soccer friends are coaching our boys' U10 soccer team. For some reason only our five boys showed up, so they challenged us to a 5v3 scrimmage. One coach had a full knee replacement this year (at age 40!), so he played CB while me and the other coach ran offense.
Holy friggin hell that was a tough 75 minutes. At one point I thought if I ran down one more through-ball I may puke. Those little twerps have gotten really good and made us look like fools. Getting juked by my 7yr old multiple times was a humbling, yet very proud experience.
To be able to do all that in one day while having a blast with my kids is priceless. It was also pretty empowering to feel like I'm on the verge of puking and then recover quickly for another sprint. Needless to say I'm sore as all hell this morning and it was totally worth it!
Nigel
Footballguy
I've convinced myself to deviate from the down and back bike path runs I've been doing almost exclusively on my morning runs for the past couple years. A huge mental rut that I've finally broke free of. There are a bunch of hills around my house, 200' climbs, that I've started working in to my runs. I'm really enjoying the change of scenery and I know it will pay off next marathon. Every run starts on the bike path though, with hitting one of the three porta pottys available on the first three miles of the route an essential part of the morning routine that I cannot change. 
Ned
Footballguy
tri-man 47
Footballguy
Yeah, I just saw the forecast - hot and humid. Honey Badger time.@SteveC702 - Hoping the clouds build in sooner for you - it's going to be a warm one. go get'm GB!
This is what I get for making a comment last month about how I should have just stayed home and tried for a top 10 finish at Boston in the crappy weather instead of going to Europe to try to get the time qualifier. (Boston, while not a IAAF certified course, gives Olympic qualifiers to its top 10 finishers due to receiving the "IAAF Gold Label" designation for its prestige and competitive field. The Ottawa marathon is also a "Gold Label" race, so the top 10 finishers will also earn berths to Rio, as long as their country decides to send that runner as one of its 3 representatives)
Barring a miracle cold front moving in on Sunday, I am not going for the time qualifier. The plan right now is to try to tempo 5:30-5:35s through 25-30K (19 miles) and then assess whether I have a shot at taking out enough Africans to make it into the top 10. (yes, that sentence sounds ridiculous even as I am typing it). There is a out-and-back around 15K, so I should know my place at that point. Otherwise I am just going to chalk it up to a long MP run and target the Gold Coast marathon in Australia in early July, which is quickly turning into the unofficial Olympic Trials for Taiwan since there will likely be 3 of us trying to get the time qualifier (with one other runner already qualified for Rio).
Barring a miracle cold front moving in on Sunday, I am not going for the time qualifier. The plan right now is to try to tempo 5:30-5:35s through 25-30K (19 miles) and then assess whether I have a shot at taking out enough Africans to make it into the top 10. (yes, that sentence sounds ridiculous even as I am typing it). There is a out-and-back around 15K, so I should know my place at that point. Otherwise I am just going to chalk it up to a long MP run and target the Gold Coast marathon in Australia in early July, which is quickly turning into the unofficial Olympic Trials for Taiwan since there will likely be 3 of us trying to get the time qualifier (with one other runner already qualified for Rio).
Juxtatarot
Footballguy
Steve! 
prosopis
Arizona Chupacabra
I will throw my 2 cents in for cross training. I do Krav Maga 3-4 times a week as well as a "boxing fitness" class. We do tons of core exercises and lots of cardio. I did 55 burpees last night and felt like I was going to die. In addition to all that I am learning a skill that may come in handy some day. I hope I never need to go all Krav Maga on someone but I like knowing I could. https://www.youtube.com/watch?v=28qIRpa1kMA
Anyway I feel that some type of martial arts is great cross training.
I am continuing to run by HR. I started the Hal Higdon Novice Marathon training plan. I am not scheduled for a marathon but I like having a plan to follow. Some in here told me to stick with the HR training and I would eventually have enough info to calculate my true HR zones. I admit I am not really understanding that but I am doing it.
I am running a 5K tonight downtown Tucson. My only goal is to get my max HR out of it. They are predicting 95 degrees out at race time so I figure I will hit my max pretty quick. I ran my scheduled 7 miles last night as opposed to today because of the 5K.
If anyone is looking at my HR on Strava the large variation in pacing with the same avg HR is due to time of day and the temps out when I run.
Anyway I feel that some type of martial arts is great cross training.
I am continuing to run by HR. I started the Hal Higdon Novice Marathon training plan. I am not scheduled for a marathon but I like having a plan to follow. Some in here told me to stick with the HR training and I would eventually have enough info to calculate my true HR zones. I admit I am not really understanding that but I am doing it.
I am running a 5K tonight downtown Tucson. My only goal is to get my max HR out of it. They are predicting 95 degrees out at race time so I figure I will hit my max pretty quick. I ran my scheduled 7 miles last night as opposed to today because of the 5K.
If anyone is looking at my HR on Strava the large variation in pacing with the same avg HR is due to time of day and the temps out when I run.
Thanks guys!!!
I don't think the Canadians knew Ottawa could get this hot either. I had the weather channel on in the background while doing some work in my hotel room and they were talking about how they could see record setting temperatures this weekend.
Also, great timing on bringing up the suck index discussion again. It looks like I might be racing in the high-120s / mid-130s if current forecast holds up. I think I may end up going out just a tad slower than goal pace since in my experience this "SI index" zone only calls for about a 3-5s/mi adjustment. I also got back from the elite athlete meeting and found out about 10-12 out of the 25 or so Africans entered are rabbits, so it makes a top 10 finish even more possible now. .
Juxtatarot
Footballguy
It looks like you picked a number (140?) to run at and are trying to sticking to that. I'm not sure how much you're going to learn about your zones doing that. The advice that you're mentioning here was to initially run without focusing on a set number. That way you can start understanding how your body feels at various heart rate levels.
Juxtatarot
Footballguy
I noticed that they have warned about the possibility of cancellation due to the weather. Did they mention this in the elite athlete meeting?
prosopis
Arizona Chupacabra
Damn it , I guess I misunderstood. I have been doing aerobic runs. The 140 HR is near the top of that.
So I am supposed to just run comfortable and see what the HR is and from there set up zones?
I am still going to try and get my max HR tonight.
tri-man 47
Footballguy
Gather data over a mix of paces, different conditions, and varying courses. Over time, you'll be able to look back and compare ...and then use the data - if desired - when racing.
SFBayDuck
Footballguy
Yeah, they ended up moving a couple of race start times up (half and 10K), unfortunately not for the marathon, mostly because the weather forecast is looking "okay" for the marathon.
2Young2BBald
Footbaldguy
12th at the 35K mark. 
prosopis
Arizona Chupacabra
2Young2BBald
Footbaldguy
11th at the 40K.
ETA. Might have got 5K ahead of myself.
ETA. Might have got 5K ahead of myself.
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SFBayDuck
Footballguy
ChiefD
Footballguy
That was heartbreaking, I'll post a race report later since my flight back to the states is boarding soon. For now, it looks like I am going to Australia in early July for one last shot at this thing. Screw my retirement savings, when I am old, fat, and broke I can look back knowing I did everything I can to make this happen.
tri-man 47
Footballguy
Damn. 11th? 
So very impressive, Steve. Sorry you see you so close but miss. Heartbreaking, indeed. Did I mention how impressed I am by your performances?
So very impressive, Steve. Sorry you see you so close but miss. Heartbreaking, indeed. Did I mention how impressed I am by your performances?
