Ran a 10k - Official Thread (4 Viewers)

[SteelCurtain]

@SFBayDuck - awesome accomplishment!  Congratulations.  I can't wait for the RR.

@MAC_32 - fun watching you on this training plan.  Looking forward to 10/16

@tri-man 47 - hope it is nothing major.  Glad you are getting it checked out.

@Ned - you are killing this training plan.  Is your BQ attempt Delaware in December?

=====================================================

Here's my week

Hanson week 8 training for NYC Marathon 

M: 6 @ 8:50/128.   The humidity continues but I like the sweat!

T: 8 @ 8:01/141  10 seconds faster and lower HR than last week – that’s what cool weather does!   ¾ mile repeats (goal pace is 6:38/mile)….did them at 6:34, 6:32, 6:36, 6:34.  The rest were warm up and cool down and ¼ mile recoveries.   Solid workout.

W: Scheduled Day off

T: 9.75 @ 8:04/148   My marathon pace run where the 7 in the middle should be run at 7:38.    Ran those at 7:28, 7:37, 7:34, 7:34, 7:35, 7:35, 7:38.  Good run but the HR was higher than I would have liked.   

F: 6.25 @ 8:46/135  Nice and easy relaxed easy run.  Loving these summer mornings.

S:  12 @ 8:12/142.  This has 10 at 30 seconds slower than MP.  For me that’s 8:08.  I ran those in 8:07, 7:55, 8:05, 8:01, 8:07, 8:01, 7:57, 8:01, 8:01, 8:04.  This run was tougher as I did after doing a lot of physical work for my job from 5:30 am to 4 pm.  I ran from work right at 4 p.m. and felt like my body was on fumes.  I was able to grind it and thought about picking it up the last couple miles but thought better of it.  Overall, really pleased with how this run turned out.  

S: 10 @ 9:01/134.  Easy recovery run.  Did it late afternoon in 88 degree heat after doing a short hike with my kids.   I can’t say this was a fun run, but I did it and its over.      

Weekly total – 52 miles

 

[Ned]

@SteelCurtain - you're killing it too!  Yeah, doing Rehoboth on 12/3.

 

[Hang 10]

Duck, you dah man! Looking forward to the report.

Monday - Strength Training (Heavy squats & then 2 upper body circuits)

Tuesday - 13 miles @ 8:12(154)...This was also moving day so unloaded 2 20ft truck loads of furniture to our new house. Fun times. 

Wednesday - AM 6 miles w/ 6 x 100M strides @ 8:53(144)....PM Strength training (Heavy deadlifts & then 2 upper body circuits)

Thursday - 11 miles with 5 @ tempo miles. I tend to overcook these workouts and this probably no different...ran the 5 tempo @ 6:27(183). So not too bad.  Overall run @ 7:24(165) Pleased with that.

Friday - AM 5 miles @ 8:54 (140) & then PM Strength training. 

Saturday - 20 miles @ 8:16(161) Got out too late and didn't realize what I was getting myself into. I knew it was going to be warm but since I bailed on my last 20 miler, I was sorta determined to MTFU and get it done no matter what. BUT again, I didn't realize that it was going to be quite so hot. SI was 151 when I started and 165 by the end. I was getting cooked. I felt like garbage the last 5 miles running without the shade but felt better about my effort after I saw that it was 90 with a 75 dew point. At least then I knew that it was completely normal to feel like ####. 

Sunday - 5 recovery miles @ 9:26 (138)

60 miles for the week. 

 

[Hang 10]

Awesome job @SFBayDuck, I am looking forward to the full report.  So many things are impressive about your race.  21,437 ft of of elevation, it takes me about 6 months of training to get that, and @Hang 10 at his current pace (if you believe his 262 ft of elevation over 1530 miles) will get there in 54 years.  I would definitely struggle with staying wake for 32 hours, and how are you able to type coherent posts after all of this?  

 

That's pretty much true but I don't think the altimeter in my watch is exactly accurate. Like today, I'm pretty sure I gained more than 0 ft...probably closer to 5. 

 

[Nigel]

I was thinking about you today. How's the IT band?

I was on vacation in Martha's Vineyard all of last week, was feeling better and was dying to run...runners everywhere, beautiful scenery. It killed me not to but I resisted the urge. On Sunday back home I felt it was ready for a test. Half mile into it I was feeling ok until I hit a slight decline and felt sudden, severing pain. Limped home and I've been crippled since, worse than ever. Pain wakes me up at night. 

So I've lined up some Pt appointments and kind of written off running for a while. Pretty sure I won't bother with the October BAA HM I signed up for. Back in March I got fitted for orthotics and gave them a half-assed try but they felt so awkward and I had Boston coming up so I put them away. Felt good for a couple months and never went back to them. I think I need to comit to using them once I can run again, get used to them over the winter then start traing for something in the spring. 

 

[ChiefD]

 

That's pretty much true but I don't think the altimeter in my watch is exactly accurate. Like today, I'm pretty sure I gained more than 0 ft...probably closer to 5. 

You guys and your flat runs can suck it. 

 

[Hang 10]

You guys and your flat runs can suck it. 

Honestly, I wish I had some hills around here. I like the variety and most decent marathons have 600-1000FT of elevation gain. I suppose flat has it's advantages but when your plan calls for "hills" around here you're pretty much SOL. 

 

[ChiefD]

Honestly, I wish I had some hills around here. I like the variety and most decent marathons have 600-1000FT of elevation gain. I suppose flat has it's advantages but when your plan calls for "hills" around here you're pretty much SOL. 

Yeah, I'm just busting your balls. The hills actually benefit me greatly, especially going to Chicago where it's so flat. 

 

[Ned]

I was on vacation in Martha's Vineyard all of last week, was feeling better and was dying to run...runners everywhere, beautiful scenery. It killed me not to but I resisted the urge. On Sunday back home I felt it was ready for a test. Half mile into it I was feeling ok until I hit a slight decline and felt sudden, severing pain. Limped home and I've been crippled since, worse than ever. Pain wakes me up at night. 

So I've lined up some Pt appointments and kind of written off running for a while. Pretty sure I won't bother with the October BAA HM I signed up for. Back in March I got fitted for orthotics and gave them a half-assed try but they felt so awkward and I had Boston coming up so I put them away. Felt good for a couple months and never went back to them. I think I need to comit to using them once I can run again, get used to them over the winter then start traing for something in the spring. 

 Ugh, sorry to read this.  Hope PT finds some answers for you.

 

[FUBAR]

Honestly, I wish I had some hills around here. I like the variety and most decent marathons have 600-1000FT of elevation gain. I suppose flat has it's advantages but when your plan calls for "hills" around here you're pretty much SOL. 

Agreed.  It's weird here, most of my routes have minimal elevation but I can find a molehill if I plan for it.  But if I just go 20 miles east, hills abound (not duck style but good enough)

 

[pigskinliquors]

  Had to cut short my run yesterday ...tight/sore calf muscle - outer/upper calf (gastrocnemius?).  I do feel like I've been trying to force miles to get the quantity up.  I'll back off to get healthier and then just put a good focus on quality/speed.

Go Duck!!!

Do you wear calf sleeves Tri-Man?  I highly recommend you try if you don't already. 

Edited to Add: AWESOME work Duck.  Unfreakingbelievable. 

 

[tri-man 47]

Do you wear calf sleeves Tri-Man?  I highly recommend you try if you don't already.  

I typically wear compression socks for all runs ...although I've had a number of runs this summer without them.  What also struck me last night: I'd had a tough 14 miler in nasty heat weekend before last (with the C-socks), and then the next day, I went golfing for the first time in years (I'd hit the driving range a couple times recently as well).  I think that side-to-side golf action strained an already stressed calf muscle.  Not sure why all the swelling, but I do think it's the unusual golf activity that threw me out of kilter.

Nigel - ugh!  Sorry to hear of your setback!! 

 

[worrierking]

Congrats Duck!!  Unbelievable. 

 

[Hang 10]

Finishing August feeling pretty good. Ran 250 miles this month and averaged 8:18(152). To compare, last month I ran 218 and averaged 8:23(155) and last YEAR at this time I had run 255 miles for August and averaged 8:49(151). I say that's pretty good progress. 

 

[SayWhat?]

Finishing August feeling pretty good. Ran 250 miles this month and averaged 8:18(152). To compare, last month I ran 218 and averaged 8:23(155) and last YEAR at this time I had run 255 miles for August and averaged 8:49(151). I say that's pretty good progress. 

Wow.  That's awesome mileage and improvement.  Nicely done.

 

[Hang 10]

Wow.  That's awesome mileage and improvement.  Nicely done.

Thanks. Yeah, I'm definitely encouraged by the progress. Looking back at last year, I'm kinda amazed with the Fall I had with the way summer training went. My summer fitness was pretty poor really. Makes me hopeful what is possible this Fall. 

 

[Osaurus]

So much rain in Tampa right now.  Hot date with the treadmill tonight at the gym.  Nervous about moving up to 10k (peanuts for most of you), but I did okay on my initial test run a couple of weeks back so I know I'll survive it, but want to do better than that.

 

[Sand]

Hey Duck,

       

 

[igbomb]

Finishing August feeling pretty good. Ran 250 miles this month and averaged 8:18(152). To compare, last month I ran 218 and averaged 8:23(155) and last YEAR at this time I had run 255 miles for August and averaged 8:49(151). I say that's pretty good progress. 

This both makes me optimistic and pessimistic at the same time. On the one hand, that's a great single year improvement and gives hope to someone like me hoping to gain some speed as I head into year two of this stupid hobby.

On the other hand, there is no chance I can even approach mileage like that for a good long time (four young kids will do that to you). I've only cleared 100 a single month this year.

 

[MAC_32]

This both makes me optimistic and pessimistic at the same time. On the one hand, that's a great single year improvement and gives hope to someone like me hoping to gain some speed as I head into year two of this stupid hobby.

On the other hand, there is no chance I can even approach mileage like that for a good long time (four young kids will do that to you). I've only cleared 100 a single month this year.

I've got three ranging between 9 months and 6 years and the stress between work, trying to structure the schedule to efficiently fit the miles in, and being a good dad...it's finally getting to me.

I thought I was getting better, and yesterday's run was the best one (comfort-wise) since last Monday, but I'm a mess again today.  Calling it a month with 239 miles and taking another rest day.  Looking at my data, almost a mirror image to July.  One mile more in 13 extra minutes, but an extra 700' in elevation so I'll call it all a wash.  Obviously a discouraging finish though.  

No MLR this week.  Ideally I get easy 5-7 mile runs in tomorrow and Friday, decide Saturday whether to do a shakeout or not, then decide Sunday morning how aggressively to run this race.  Still going to simulate race weekend in my prep/fueling, but effort level will be a game time decision.  From what I've read from others (you guys included) I guess I've finally entered the doubts period of marathon training.  Over-training will do that.  Hopefully my body stops giving me the finger next week and I don't #### up my training again in September...

 

[FUBAR]

July:

B: 11x / 18hrs /  345 miles

R: 19x  / 14.5 hrs /  90.5 miles 

S: 8x / 6.5 hrs / 17,000 yards 

ST: 7x

YTD:

B: 71x / 104 hrs / 2058 miles

R: 118x / 106.5hrs / 743 miles

S: 56x /  45.5 hrs /  147,300 yds

ST: 43x

August:

B: 10x / 14.75 hrs /  302 miles

R: 18x  / 16.5 hrs /  117 miles 

S: 7x / 5.5 hrs / 21,350 yards 

ST: 5x

YTD:

B: 81x / 118.75 hrs / 2360 miles

R: 136x / 123 hrs / 860 miles

S: 65x /  51 hrs /  168,650 yds

ST: 48x

Once again I need to do more strength training.  Running is increasing but it takes me 31 days to do the mileage duck does in 31 hours. 

The plan for September is to increase running by 30% (goal is to hit 1000 at the end of the month), decrease riding by a lot after mid month (might be over 300 but mostly in the first 17 days).  I might stop swimming entirely and add more strength training.  Maybe.

 

[FUBAR]

This both makes me optimistic and pessimistic at the same time. On the one hand, that's a great single year improvement and gives hope to someone like me hoping to gain some speed as I head into year two of this stupid hobby.

On the other hand, there is no chance I can even approach mileage like that for a good long time (four young kids will do that to you). I've only cleared 100 a single month this year.

I'm lucky to do half the running miles hang 10 does. 

 

[tri-man 47]

This both makes me optimistic and pessimistic at the same time. On the one hand, that's a great single year improvement and gives hope to someone like me hoping to gain some speed as I head into year two of this stupid hobby.

On the other hand, there is no chance I can even approach mileage like that for a good long time (four young kids will do that to you). I've only cleared 100 a single month this year.

This is why I focused on 5Ks for many years while my kids were growing up.  Less mileage, though more intensity.

 

[ChiefD]

This both makes me optimistic and pessimistic at the same time. On the one hand, that's a great single year improvement and gives hope to someone like me hoping to gain some speed as I head into year two of this stupid hobby.

On the other hand, there is no chance I can even approach mileage like that for a good long time (four young kids will do that to you). I've only cleared 100 a single month this year.

I think you are still fine and you will see progress. I have three kids 10 and under, and during my 1/2 marathon training I would be at around 100 miles a month, maybe a little more at the peak.

So at that mileage, I can speak from experience that you will definitely see improvement over time. 

 

[Sand]

Gah, I can't find the FF 10k ESPN league thread.  Anyone got a link?  

 

[Hang 10]

This both makes me optimistic and pessimistic at the same time. On the one hand, that's a great single year improvement and gives hope to someone like me hoping to gain some speed as I head into year two of this stupid hobby.

On the other hand, there is no chance I can even approach mileage like that for a good long time (four young kids will do that to you). I've only cleared 100 a single month this year.

I feel ya on juggling the family life with training but there are ways to fit it in. You can go super early or run late. It sucks sometimes but usually you can make it work. Because running more is really the most simple way to improve. That or or lose a buncha weight...or both. 

Look at @MAC_32. He was a pretty good runner but with bumping his miles up, in a very short time he's become a great runner. In the past 18 months, I've PR'd EVERY distance and some multiple times simply by just running more. 

Like any other sport, practice makes you better. Running more is good practice. 

 

[Ned]

Gah, I can't find the FF 10k ESPN league thread.  Anyone got a link?  

https://forums.footballguys.com/forum/topic/745339-ran-a-10k-ffl-season-iii-draft-96-830pm-edt/

 

[ChiefD]

Weather turning here a little bit. Supposed to be 61 Saturday morning for my scheduled 20 miler. Had a 47 mile week last week, which is my high water mark ever. 

Gonna shoot for 50 miles this week. 

 

[Sand]

Supposed to be 61 Saturday morning 

:finger:

 

[gruecd]

What's up, y'all?  So busy with the new house and the puppy and work and the wedding planning that I've barely been running.  The hot, humid summer hasn't exactly helped with the motivation either.  Aga leaves tonight for Poland, and I don't leave until the 17th, so I'll have more time the next couple weeks to hopefully get it going again.  I'm nowhere near race shape, but I did sign up for a local half marathon on Sunday morning.  It'll just be a slow training run for me, but at least it will force me to get out there.

Things should return to normal in November after our wedding in Poland and our reception back here in Wisconsin at the end of October.  We have to go back to Poland next May for her friend's wedding, and the dates coincide very nicely with the "Maraton Lubelski" in her hometown, so I'll probably do that, which will be neat.

Hoping I'll be able to start getting back on here more again, too.  Hope everyone is well!

 

[FUBAR]

Weather turning here a little bit. Supposed to be 61 Saturday morning for my scheduled 20 miler. Had a 47 mile week last week, which is my high water mark ever. 

Gonna shoot for 50 miles this week. 

80 degree ride this morning felt awesome.  Kept it easy, although the wind kicked my ### at times (another reminder that a power meter would be nice)

 

[SteelCurtain]

Cruising along in mile 9 of NYC marathon training and I've got my first annoying pain.   I don't notice it when I'm running but I feel it any other time....walking around the house or in particular when I get up from a chair. 

Its a pain on the left side of my really lower back or upper butt area.  It is muscular in nature I believe.

If anyone has any insight on this one, I'm all ears.

 

[MAC_32]

Urge to get on my strength training soapbox, rising.

 

[Ned]

Cruising along in mile 9 of NYC marathon training and I've got my first annoying pain.   I don't notice it when I'm running but I feel it any other time....walking around the house or in particular when I get up from a chair. 

Its a pain on the left side of my really lower back or upper butt area.  It is muscular in nature I believe.

If anyone has any insight on this one, I'm all ears.

Sounds like your piriformis might be tight?  http://www.newhealthadvisor.com/images/1HT00696/PART1.jpg

I've learned thru yoga that the half pigeon is a great stretch for the piriformis.  http://www.mindfulyogahealth.com/sites/default/files/img/stories/kristin-mcgee-prenatal-pigeon.jpg?1366236522

 

[ChiefD]

Sounds like your piriformis might be tight?  http://www.newhealthadvisor.com/images/1HT00696/PART1.jpg

I've learned thru yoga that the half pigeon is a great stretch for the piriformis.  http://www.mindfulyogahealth.com/sites/default/files/img/stories/kristin-mcgee-prenatal-pigeon.jpg?1366236522

I think we need a few more yoga pics just to make sure.

 

[SteelCurtain]

Sounds like your piriformis might be tight?  http://www.newhealthadvisor.com/images/1HT00696/PART1.jpg

I've learned thru yoga that the half pigeon is a great stretch for the piriformis.  http://www.mindfulyogahealth.com/sites/default/files/img/stories/kristin-mcgee-prenatal-pigeon.jpg?1366236522

Thanks @Ned!

I think that yoga stretch helped.  I need to recommit myself to stretching post run when I have time.

Thanks again for the link!

 

[FUBAR]

75 degrees, 140 SI.  Easy 9 miles, heart rate averaged below 140 at a not horribly slow pace (limfac was tired legs, not hr)

 

[FUBAR]

Cruising along in mile 9 of NYC marathon training and I've got my first annoying pain.   I don't notice it when I'm running but I feel it any other time....walking around the house or in particular when I get up from a chair. 

Its a pain on the left side of my really lower back or upper butt area.  It is muscular in nature I believe.

If anyone has any insight on this one, I'm all ears.

This sounds exactly like what I had back in April/may.  Sucks while you're going through it but recover now and benefit later.  @Ned is right, stretch!  (Now excuse me as I go roll and stretch for a few...)

 

[bushdocda]

Strava guys- I imported all my mapmyrun stuff from past year and started using strava this week. Is premium worth it if I don't have a HR enabled tracker?

Thanks yall

 

[Sand]

Strava guys- I imported all my mapmyrun stuff from past year and started using strava this week. Is premium worth it if I don't have a HR enabled tracker?

Thanks yall

I don't think Strava premium is worth it for running.  Cycling maybe.

 

[ChiefD]

The 20 miler today went really well. 61 degrees at 6am. Weather was like running in air conditioning. Learned a couple of things today for sure:

1. I am in shape today to run Chicago the same as last year: 4:33.

2. I have 5 weeks to work towards beating that goal.

On top of that I helped my buddy build his deck this afternoon for 5 hours. Feeling a little tired now. 

 

[FUBAR]

damn guys, just looking over the Strava feed.  You all are kicking some major league ### right now.   

Not quite as much ### as Bama did yesterday, but impressive nonetheless.  

 

[SteelCurtain]

Hanson week 9 training for NYC Marathon 

M: 8 @ 9:10/128.   Nice easy run but was hoping the HR would be a little lower.   Humid morning though.

T: 8 @ 7:53/143  Legs are tired but grinded on these intervals.   ¾ mile repeats (goal pace is 6:38/mile)….did them at 6:33, 6:34, 6:35, 6:34, 6:31  The rest were warm up and cool down and ¼ mile recoveries.   Solid workout.

W: Scheduled Day off

T: 10 @ 8:08/146   This run was as smooth as the mile splits show.  My marathon pace run where the 8 in the middle should be run at 7:38.    Ran those at 7:37, 7:37, 7:37, 7:38, 7:37, 7:37, 7:37, 7:38.  Only negative?  After mile 5 I stopped to take a pee and I hit lap instead of pause so my data on my run got screwed up.     

F: 7 @ 9:13/127   Nice and easy relaxed recovery run.  

S:  8 @ 8:44/128  Easy morning run  where I felt I pull the reigns back from going too fast.   Interesting to see the pace difference from a day prior with almost identical HR.    

S: 17 @ 8:09/134.  Started this run at 4:30 a.m. as I had a draft at 8:30 a.m. and we were getting our new puppy this afternoon.   Normally this should be done at 8:08 which is 30 seconds slower than goal marathon pace.   However, I am feeling good and thinking I will see if I can up my pace 5-8 seconds per mile, so goal was to be in the 8:00-8:03 area.  The 15 miles at this pace were 7:57, 7:58, 8:14, 7:59, 7:55, 7:56, 7:57, 7:55, 7:58, 8:01, 7:56, 8:00, 8:00, 7:49, 8:00.  I’m still working on learning the new pacing – extra tough when running in the dark so can’t check watch every 1/10 of a mile.  Overall, thrilled with this run and the direction my training is going.

Weekly total – 58 miles

 

[tri-man 47]

Great training, Steel Curtain!!!

Whole lot of nothing for me this week.  The swelling in my leg/ankle/foot is generally gone, though.  I did see the doc on Thursday ...she was worried enough to send me immediately for an ultrasound.  What we learned is I do not have a blood clot, and I'm not pregnant.  I'm guessing it has been some severe inflammation in the lower leg or possibly a slight muscle tear.  I have focused on some flexibility and strength work, and I did get out to the track this a.m. for some walking and light jogging along with running up/down the bleachers ..all with no ill effect.

 

[ChiefD]

Dang tri. That's a little scary. Glad you are not pregnant. 

 

[FUBAR]

Hanson week 9 training for NYC Marathon 

M: 8 @ 9:10/128.   Nice easy run but was hoping the HR would be a little lower.   Humid morning though.

T: 8 @ 7:53/143  Legs are tired but grinded on these intervals.   ¾ mile repeats (goal pace is 6:38/mile)….did them at 6:33, 6:34, 6:35, 6:34, 6:31  The rest were warm up and cool down and ¼ mile recoveries.   Solid workout.

W: Scheduled Day off

T: 10 @ 8:08/146   This run was as smooth as the mile splits show.  My marathon pace run where the 8 in the middle should be run at 7:38.    Ran those at 7:37, 7:37, 7:37, 7:38, 7:37, 7:37, 7:37, 7:38.  Only negative?  After mile 5 I stopped to take a pee and I hit lap instead of pause so my data on my run got screwed up.     

F: 7 @ 9:13/127   Nice and easy relaxed recovery run.  

S:  8 @ 8:44/128  Easy morning run  where I felt I pull the reigns back from going too fast.   Interesting to see the pace difference from a day prior with almost identical HR.    

S: 17 @ 8:09/134.  Started this run at 4:30 a.m. as I had a draft at 8:30 a.m. and we were getting our new puppy this afternoon.   Normally this should be done at 8:08 which is 30 seconds slower than goal marathon pace.   However, I am feeling good and thinking I will see if I can up my pace 5-8 seconds per mile, so goal was to be in the 8:00-8:03 area.  The 15 miles at this pace were 7:57, 7:58, 8:14, 7:59, 7:55, 7:56, 7:57, 7:55, 7:58, 8:01, 7:56, 8:00, 8:00, 7:49, 8:00.  I’m still working on learning the new pacing – extra tough when running in the dark so can’t check watch every 1/10 of a mile.  Overall, thrilled with this run and the direction my training is going.

Weekly total – 58 miles

Nice work!

I'd love to be where you are in 6 weeks. Started following your program this week.  modified to include cycling.  

 

[Ned]

@SteelCurtain keeps crankin out the weeks. Great job!

@tri-man 47 - when you first posted your issues, I was afraid you might be pregnant. I didn't have the heart to post it - glad it came back negative!  

@FUBAR - nice taxidermy 

 

[MAC_32]

Perfect 10 Miler

I intended to use this race as a tune up for the full marathon in October, but I did not intend to basically include a full taper too. As it turns out, that's basically what I did. Over training and bugs will do that! Still fighting a cold, but nothing that would hinder performance; just enduce more snot rockets on the course.

This is a popular tune up race for local Fall racers that starts and finishes about two miles from my house. Relatively easy course and the weather is somehow favorable every year they run this race, despite it always being in August or early September. This year was no exception. I didn't look up specifics, but there wasn't much wind, mostly sunny, and the temp started with a 5 on the way in.

In an attempt to really simulate marathon week I cleaned up the diet in the three days prior to the race. A small salty and sweet snack at night, otherwise basically no junk. It wasn't too bad and I feel like I could maintain that for a while so I'm glad I did it as now instead of just the week prior to the marathon I am going to try two weeks.

Oh, right...the race. I didn't have tangible expectations due to my issues lately, but I wanted my pace to be something south of 6:40. I basically broke this race up into three segments.

First three miles - 6:06, 6:12, 5:59. I wasn't watching my splits, but this is about what it felt like. I could tell quickly my legs felt well and that whatever I was fighting shouldn't impact me much. The real encouraging part being that I felt like I was holding back too much mile two. I ran most of mile one in second place then a middle aged guy and a 20 something girl passed me. I paced off the girl for mile two, but as we reached mile three I trusted my instincts and picked it up a notch. Didn't see her again.

Next four miles - 6:06, 6:16, 6:23, 6:01. The three times I counted how far back of second place I was it was between 8 and 12 seconds. Like most, I seemed to gain a little ground on the downs and lose a little on the ups. Knowing the course my goal was to make sure I was within 12-15 seconds through mile 6 or so, make a move before the incline mile 8, then see if I can hang on. I was having problems breathing towards the end of this segment, but it wasn't effort based; it was the cold. The lack of miles lately were telling me I'd really have to press hard late as my legs were fatiguing, but since my cardio was intact I felt like something would be there if I dug down to find it.

Problem being I made my move a mile too early. I did a mental checklist towards the end of segment two and thought I was just over three miles from the finish, but I forgot about a one mile hitch in the route and I was actually four. I kept a more assertive pace, but I tried to focus on leg turnover and save my glutes/hams for the steady climb mile eight. 

Last three miles 6:30, 6:20, 6:08 - The early move caught up to me. I closed within five seconds of second place during mile seven, but that was all she wrote - he gained too much separation mile eight as my glutes/hams weren't firing then I ended up in no mans land. More than twenty seconds back of him and fourth place nowhere in sight. The cold was starting to catch up to me (sinus headache), and the competitor in me hates that I did this, but I feel it was the right move. I backed it off a notch the last two miles. Not reflected in pacing, but I usually try to kick it in; I didn't today. I wasn't feeling great, I was going to be happy about my time, and I wanted to save a little for a MP run scheduled Thursday.

Overall time - 1:02:09, 3rd overall - second ended up 1:01:40. PR by more than 8 minutes set at this race three years ago and upon further review (best takeaway from the race) some very consistent GAP's. Everything was between 6:08 and 6:14 except for mile two (6:17 - which didn't feel like enough effort at the time) and the last mile (6 flat - ok, maybe I did kick it a notch). 

I couldn't wait to go to bed last night, but I was happy it was just fatigue. My wife thought I was being stupid not taking an Epsom salt bath (to be safe I didn't disagree at the time), but ultimately I just needed ten hours of sleep in my compression socks. I'm good now. Recovery runs today and Wednesday, something a little further Tuesday but at a similar pace with a light strength training workout over lunch, then hoping to nail the 15/12 Thursday. 

It's been a mentally challenging couple of weeks, but after yesterday I think I will benefit from having experienced it. Maybe/maybe not this training cycle, but definitely during future ones.

 

[Ned]

@MAC_32 - Gotta love demolishing your PR and not feeling 100%.  What was with the 6:40 goal?

 

[Ned]

Week 5 was a good week...

M: 6 recovery @ 9:06/131.  Legs were DEAD.
T: 10/4 LT @ 6:30/171. Really happy with this considering how tired I was.  Humidity dropping was a big boost.
W: 15 MLR @ 8:05/140.  I usually dread these mid-week MLRs, but this one was different.  Very comfortable/relaxed - just putting in the work.
T am: 6 recovery @ 8:55/131.  Legs felt good
T pm: 4 recovery @ 9:06/132.  Did this on the treadmill.  My stomach was not happy.  I had to bail at 3.4 to jump on the crapper. :X
F: 13 MLR @ 8:01/141.  Gorgeous morning.  Legs got heavy at the end.
S: 6 recovery @ 9:09/127.  My legs just didn't want to move at all.    
S: 18/10 MP @ 6:58/164.  Well holy crap, that was fast.  I wasn't sure what I was going to have today after the 4mi warmup was pretty blah.  The MP miles actually felt better to where I had to keep fighting myself from speeding up.  For some reason I thought this was supposed to be 12MP, but realized at mile 14 that couldn't be right.  When I realized that meant I only had 2 to go instead of 4, it was a nice buzz to finish things off.  I stopped trying to hold back and just let things go for the last MP mile - came in at 6:51/169   171 is my 'rev limiter' for MP, so I'm rather shocked to see that.

78mi for the week