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Ran a 10k - Official Thread (4 Viewers)

Juxtatarot said:
So, apparently Usain Bolt has never run a full mile before.  

And also...

I can't run a 5 minute mile either.  But, I'd guess many of us here could beat him in a 5K.  And, stretch that out (HM, FM, 100 miles?) and it would get even easier.  Just think.  You might be faster* than the faster person in the world.   
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I'd take the other side of that bet.  I think he'd be just fine in a mile race.

 
The closest I've been to yoga was the pervy exercise class montage in Private Resort. My current workout routines incorporate some yoga stretches in the cool down. I strangely enjoy them.

 
I got a 5K on Saturday here in South Florida. Looking to finish around 8 mins per mile. I ran one the other day at 8:08 per mile. It's going to be so hot. FML

 
I wanted to follow up on my NYC Hanson's training.  I'm still planning on giving a shot to BQing in NYC.  At my age level, its 3:25, so I'm shooting for a 3:22 time.

This is last week's training plan.

M: 6 recovery @ 10:04/123. Sunny and humid.  Worked really hard to keep my HR low. 

T: 8.22 @ 8:27/142.  Speed workout.  Did seven 1/2 mile repeats with 1/4 mile jog.   The repeats should be done at 6:38 pace.  Mine were 6:36, 6:24, 6:35, 6:37, 6:30, 6:29, 6:49.  Died at the end.  Also had a 1.5 warmup and cool down..
W: Scheduled Day Off
T: 8 @ 8:03/149.  This had 6 at marathon pace (7:38).  Those 6 were 7:37, 7:38, 7:36, 7:36, 7:34, 7:34.  Solid run all things considered as it was really humid.
F: 6 easy at 8:50/138.  Another warm one. Steady run in the humid.  Gotta love summer!
S: 8 @ 8:49/137.  This run was a bit strange as I worked hard to increase my cadence.  Typically I was near 170-175 in most of my runs.  This one was 186.  I'm trying to reduce my bounce and become more efficient.  A friend is helping me through this, but this run was tough to get into a rhythm due to focus on the cadence.

S: 10 @ 7:56/151.  This was supposed to be at 8:08 pace.  I went a bit quick due to the continued work on my cadence (187 on this run).  It was so humid, my shirt and shorts were absolutely drenched in sweat.

Week total -- 46.22 miles

 
Another 5k in a couple of weeks and then my first 10k in September.  Going to do at least one more 10k before I start working up to my 15k race in February.  I am going to do a 15k and 8k (I know, weird distance) on back to back days at Gasparilla.  This year I am aiming for 11 races in 12 months.  That's more than I have done in my entire life fwiw. Ultimate goal is to get to a 1/2 marathon, but that's probably going to be a one time thing for me.

 
JShare87 said:
I got a 5K on Saturday here in South Florida. Looking to finish around 8 mins per mile. I ran one the other day at 8:08 per mile. It's going to be so hot. FML
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Get a warm-up in, as needed, but then do all you can to keep your body temp down until race time ...sit in your A/C'ed car; drink a cold slushy.  Then just attack the race and hope you can finish before it becomes unbearable.  

See 10; Hang.

 
Ned said:
Do you have a bike? 
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No road bike but I have a decent spinner at the house and and also at work gym. It's so irritated right now I feel like doing nothing for a week is the right call though. Will probably mix bike with easy runs when I resume. 

 
Osaurus said:
Another 5k in a couple of weeks and then my first 10k in September.  Going to do at least one more 10k before I start working up to my 15k race in February.  I am going to do a 15k and 8k (I know, weird distance) on back to back days at Gasparilla.  This year I am aiming for 11 races in 12 months.  That's more than I have done in my entire life fwiw. Ultimate goal is to get to a 1/2 marathon, but that's probably going to be a one time thing for me.
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Yeah, we've heard that before.

 
Running a 5K tomorrow.  I had no real expectations for it since I'm a lot more focused on marathon training vs. last month's 5K and I wanted to dial in on increasing the during-the-week miles the last two weeks...but I feel great this morning.  Surprised due to all the activity over the last 3 days.  A strength training/GA hybrid run Tues lunch, C25K w/the fam + recovery run Tues pm, hill workout on the trails Wed am followed by golf, strength training Thurs lunch, and a short MLR (10 miles) in last night's heat.  I expected today to be a 3 advil kinda day, but I woke up this morning feeling worked but not sore anywhere.  We'll see what tomorrow brings...

 
MAC_32 said:
Running a 5K tomorrow.  I had no real expectations for it since I'm a lot more focused on marathon training vs. last month's 5K and I wanted to dial in on increasing the during-the-week miles the last two weeks...but I feel great this morning.  Surprised due to all the activity over the last 3 days.  A strength training/GA hybrid run Tues lunch, C25K w/the fam + recovery run Tues pm, hill workout on the trails Wed am followed by golf, strength training Thurs lunch, and a short MLR (10 miles) in last night's heat.  I expected today to be a 3 advil kinda day, but I woke up this morning feeling worked but not sore anywhere.  We'll see what tomorrow brings...
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How's the weather looking?

 
Ned said:
How's the weather looking?
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Not optimal - 75 and humid.  But it's downtown by the lake, so if there's any breeze it could be enough to offset the humidity since it's such a short race.  I'm going to go for it sooner (during mile 2 rather than just after starting mile 3) than I did last month.  If things are clicking then I'll fight to the finish and see if it's enough for sub 17.  If things aren't then I'll probably back it off a notch and just treat it as a VO2 workout since the only one I've even kinda done since the July 2nd 5K was a hill workout 2 1/2 weeks ago.  

 
MAC_32 said:
Not optimal - 75 and humid.  But it's downtown by the lake, so if there's any breeze it could be enough to offset the humidity since it's such a short race.  I'm going to go for it sooner (during mile 2 rather than just after starting mile 3) than I did last month.  If things are clicking then I'll fight to the finish and see if it's enough for sub 17.  If things aren't then I'll probably back it off a notch and just treat it as a VO2 workout since the only one I've even kinda done since the July 2nd 5K was a hill workout 2 1/2 weeks ago.  
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You bastages are so fast.  I did a downhill workout yesterday 1,400' drop over 3 miles, and altered it to include more fire road and even (gasp!) a paved road so I could try and hammer  the quads even harder than on the singletrack section I normally include.  The Fenix beeped and showed a 7:44 mile split and with the road section coming up I decided I'd try to get sub-7:00 on the next mile.  I did have to slow to get through the little rat maze trail head gate, and then was hammering down the pavement when I felt my shoelace come untied.  Dammit!  Tied it as quickly as possible and got going again, and the next lap beeped and showed a 7:08.  

It so didn't matter, and yet pissed me off.  But the bigger point is that I was hammering downhill almost as hard as I could....and couldn't hit speeds you guys run marathons at.  

 
@MAC_32 have fun with the race, it will be a good workout. 

On my end I kind of feel like a crazy chick when I evaluate my training, disappointed with my June and July mileage totals but proud of myself how I was able to get in 50 miles during a week in Disney with the family.  I should be in the 3rd week of the marathon schedule (week 15 in the Pfitz book), but I just started this week.  Instead of starting with week 15 in the schedule I started with 16, since 16 had a marathon pace run vs the 5 mile tempo in week 15. 

Tempo runs and marathon paced runs are my least favorite workouts and I don’t think I would have made that change in previous cycles.  I feel that the information learned and hopefully confidence gained from the MP run is too valuable to skip.  I figure there are enough tempo type runs in the plan if you include all the tune-up races.  The MP run on Sunday will be my first quality workout since April, and really kicks off this cycle for me.  I need to have a good month of training (300 miles) if I’m going to PR in November.

I do realize that in the grand scheme of things there will be very little impact to my fitness in choosing one week in the schedule over the other.

 
pbm107 said:
@MAC_32 have fun with the race, it will be a good workout. 

On my end I kind of feel like a crazy chick when I evaluate my training, disappointed with my June and July mileage totals but proud of myself how I was able to get in 50 miles during a week in Disney with the family.  I should be in the 3rd week of the marathon schedule (week 15 in the Pfitz book), but I just started this week.  Instead of starting with week 15 in the schedule I started with 16, since 16 had a marathon pace run vs the 5 mile tempo in week 15. 

Tempo runs and marathon paced runs are my least favorite workouts and I don’t think I would have made that change in previous cycles.  I feel that the information learned and hopefully confidence gained from the MP run is too valuable to skip.  I figure there are enough tempo type runs in the plan if you include all the tune-up races.  The MP run on Sunday will be my first quality workout since April, and really kicks off this cycle for me.  I need to have a good month of training (300 miles) if I’m going to PR in November.

I do realize that in the grand scheme of things there will be very little impact to my fitness in choosing one week in the schedule over the other.
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Couldn't agree more!  Looking forward to how you do.  

Kudos for getting that mileage in at Disney!  I'll be leaning on that when I'm at the archery world champs next week.  I'm really worried I won't be able to get much in, but I'm gonna try.

 
Ned said:
Couldn't agree more!  Looking forward to how you do.  

Kudos for getting that mileage in at Disney!  I'll be leaning on that when I'm at the archery world champs next week.  I'm really worried I won't be able to get much in, but I'm gonna try.
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Thanks, good luck at the archery world champs.  I never set an alarm at Disney, I just woke up early every morning out of habit before the family. 

 
So the last 7 days make for the first 100+ mile week since my Colorado trip.  Felt good to be consistently back at it.  Hopefully my 60-70 hour weeks are over for now and I can actually do important stuff.

 
fatguyinalittlecoat said:
Doing my first Olympic distance triathlon tomorrow.  Looking forward to it.  
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Pace yourself well!  Steady and smooth on the swim; fuel up while on the bike.  Then see if you can maintain a good rhythm on the run.  

Where's the race?

 
tri-man 47 said:
Pace yourself well!  Steady and smooth on the swim; fuel up while on the bike.  Then see if you can maintain a good rhythm on the run.  

Where's the race?
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Thanks, will try to pace myself well but I don't do this stuff often enough to have a good sense of my limitations.

It's a tiny race in Pokomoke City, MD.  I looked at the results from last year and it looked like they only had like 50 people doing the Olympic distance (there's also a Sprint tri that starts an hour later). 

http://www.ymcachesapeake.org/pocomoke/events/tri-the-beach/

 
tri-man 47 said:
fatguyinalittlecoat said:
Doing my first Olympic distance triathlon tomorrow.  Looking forward to it.  
Click to expand...
Pace yourself well!  Steady and smooth on the swim; fuel up while on the bike.  Then see if you can maintain a good rhythm on the run.  

Where's the race?
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fatguyinalittlecoat said:
Thanks, will try to pace myself well but I don't do this stuff often enough to have a good sense of my limitations.

It's a tiny race in Pokomoke City, MD.  I looked at the results from last year and it looked like they only had like 50 people doing the Olympic distance (there's also a Sprint tri that starts an hour later). 

http://www.ymcachesapeake.org/pocomoke/events/tri-the-beach/
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:excited:   and jealous!  That looks awesome. 

Oly-Tri might just be the perfect race.  Long enough that it's not a sprint, short enough that you should be able to finish without destroying yourself.  It's your first, so push somewhat hard but don't ruin yourself for your run.  KNOW and rehearse your transitions so you can do it without thinking too much.  Most of all, HAVE FUN and thank the volunteers.

 
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What's the consensus on how to attack a 5k? Do you set a fairly fast pace from the start and see if you can hang on or do you go somewhat easy and hope you have some left in the tank? The reason I ask is because I am scared to hold back the first mile or 2 and not have a kick at the end. So my thinking is kick it into high gear from the start and see if I can hold on. I tried that for my last 5k and here are the splits:

mile 1: 7:41

mile 2: 7:56

mile 3: 8:38

mile 4: 9:18

Clearly dying at the end of the race.

My pace at 145 HR is around 9:15-9:30. 

Any advice would be helpful!

 
i'm not nearly the fastest nor most experienced guy but i've always found that starting slow allows me to get in a good breathing rhythm. 

once you feel you're in a groove, then jet.  

my best 5k times were always when i started a bit slowly and then bolted and hung on vs. start fast and die 3/4 through

 
I'm going to say it's fitness related.  Pacing a 5K to a PR is an art.

If you're very fit and are logging a lot of mileage on a consistent basis, then your best bet is to go out hard and hang on. 

If you're running sparingly and aren't in the best of shape, then I'd suggest going out more conservatively and trying to pick it up at the end. 

 
So a few weeks ago I was out on a run and crossed paths with a guy that looked like a serious runner.  No shirt on, HR strap, running a good pace, etc.  Didn't think much of it other than I don't really see many serious runners around here - cool.  Fast forward to today and its turning into a full on turf war.  That MF is running over from his house (which isn't easy to do with the highways) and is picking off my Strava segment CR's one by one.  It's clear he went searching for segments and is chasing after the CRs.  I'm going to map out my next tempo run to ensure I take them all back.  Don't #### with me, slow poke. :hot:  

See what you're missing out on @tri-man 47? 

 
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Ned said:
So a few weeks ago I was out on a run and crossed paths with a guy that looked like a serious runner.  No shirt on, HR strap, running a good pace, etc.  Didn't think much of it other than I don't really see many serious runners around here - cool.  Fast forward to today and its turning into a full on turf war.  That MF is running over from his house (which isn't easy to do with the highways) and is picking off my Strava segment CR's one by one.  It's clear he went searching for segments and is chasing after the CRs.  I'm going to map out my next tempo run to ensure I take them all back.  Don't #### with me, slow poke. :hot:  

See what you're missing out on @tri-man 47? 
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Oh, hell no. :thumbdown:  You can't let this aggression stand. Assert your dominance @Ned.

Tried something different this morning on my long run...pretty much out of necessity. Last night we were at a little pool party get together at a friends house and the weather seemed pleasant...relatively speaking. It was low 80's with a nice little breeze and the humidity seemed down. Seemed like it may be decent long run weather in the morning. That's good because I'm stepping up my game to 18 miles in the morning. 

Wake up at 5AM this morning and as usual, check the weather conditions whilst on the crapper. 82 degrees and 74 due point. That's gotta be wrong. It was supposed to be mid 70's and low humidity. Accuweather has been wrong before, so let's just assume that's the case again. Pack some GU chews, a cliffshot and my handheld 12oz water bottle. Take two steps out the door and realize Accuweather was not wrong...FML. The plan is to run 9 out and 9 back. Try to keep my pace easy  for the first 9 and resist the urge to speed up. About 4 miles in and I'm completely drenched in sweat...shorts are soaked. A mile later I'm thinking that even with a refill of my water bottle at the midway point, I'm going to be seriously dehydrated at around 14-15 at this rate. It's going to be a delirious death march the last 4-5 miles. I know because I've been there before. Not this time though.

I decide to turn around at 6, eat my GU chews and make my way back home. Turned out to be a good decision because around the 10 mile mark my shoulder are starting to cramp and I'm out of water. I get back to my house at 12 miles (8:28 pace 151BPM) and drink some cold water, change my soaking wet hoka's and throw down my cliffshot. I then proceed to jump on my treadmill for a pyramid hill workout ( 3 min intervals @ 8MPH going up from 4% to eventually 8% and back down again...RI @ 7MPH at 1% for 3 min). Got in 800 ft of gain and little over 4 miles. Drink some more water and then run 2 more miles on the treadmill for a cool down. 

Got my 18 miles AND got some hills AND didn't die. Twas a good day.

 
So I finished my 5k and am prepared to write my first ever post race write-up. Here it goes.....

I woke up around 5:30, took care of some things around the house. Right before I left, my stomach let me know it was time to leave a few pounds at the house. Pre-race poop, check. I get there and I'm not really a warm-up kinda guy, so I just sat around and waited for the start. I got a good position, and off I went. I was somewhat nervous, so my heart rate was pretty high to start. I went out a little faster than I wanted to but was able to settle down around the half mile mark. I've never ran this course before so that hurt a bit. My pace was fairly slower than I imagined, because I tried to leave something in the tank. The first 2 miles I averaged around 8:05-8:15. The third mile I mentally said, go catch that damn lady pushing the stroller. So that was my new goal, not to get beat by a lady pushing a stroller. The final 10th of mile is staring me in my face. The stroller lady is about 50 yards away. Go. Get. Her. I said. Well it turns out that this lady pushing the stroller had to be on PEDs because she had a gear that I've never seen before. I didn't catch her and I was gassed. All I could think about was the little kid in the stroller must've felt like he was on a high speed roller coaster, because she was moving! Finished the race at 24:53 (8:02 pace). It was good enough for 3rd in my age group (30-34) and 37th overall out of 339. Top 10 percent! I'm not a very experienced runner and it was seconds away from a PR, in the summer heat. I'll take it. Thanks for all the help and support in here! Also, overall winner was 18:03.

 
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JShare87 said:
So I finished my 5k and am prepared to write my first ever post race write-up. Here it goes.....

I woke up around 5:30, took care of some things around the house. Right before I left, my stomach let me know it was time to leave a few pounds at the house. Pre-race poop, check. I get there and I'm not really a warm-up kinda guy, so I just sat around and waited for the start. I got a good position, and off I went. I was somewhat nervous, so my heart rate was pretty high to start. I went out a little faster than I wanted to but was able to settle down around the half mile mark. I've never ran this course before so that hurt a bit. My pace was fairly slower than I imagined, because I tried to leave something in the tank. The first 2 miles I averaged around 8:05-8:15. The third mile I mentally said, go catch that damn lady pushing the stroller. So that was my new goal, not to get beat by a lady pushing a stroller. The final 10th of mile is staring me in my face. The stroller lady is about 50 yards away. Go. Get. Her. I said. Well it turns out that this lady pushing the stroller had to be on PEDs because she had a gear that I've never seen before. I didn't catch her and I was gassed. All I could think about was the little kid in the stroller must've felt like he was on a high speed roller coaster, because she was moving! Finished the race at 24:53 (8:02 pace). It was good enough for 3rd in my age group (30-34) and 37th overall out of 339. Top 10 percent! I'm not a very experienced runner and it was seconds away from a PR, in the summer heat. I'll take it. Thanks for all the help and support in here! Also, overall winner was 18:03.
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Pooping and medal mongering, the keys to a good race report!  Way to go @JShare87!

 
Sand said:
There are a couple guys up there who are ridiculous.  Mike Olheiser from there has won the national time trial a couple of times.  I think he finished 5th this year (at 42).
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I did a little snooping after today's ride (I thought I might get some top 10 segments but no :(  ) and one guy who owns a few KOMs was the 2005 collegiate national champion (according to his strava bio anyway).  So not only is he 7-10 years younger than me, but yeah, he was a collegiate national champion. and he cares enough to write a bio in strava.  

 
Suck index = 170 here right now.  About the highest I've ever seen.  

I'm watching the Olympics.  Watching the cycling counts, right?

 
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