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Ran a 10k - Official Thread (2 Viewers)

10k tomorrow morning.  Heading out for one more practice run this morning then taking it easy.  Legs feel good and I am nervous, but I always am before a race so that's a good thing.  Looking forward to Florida Winter.  Summer running is brutal.  Going to try and squeeze in another race in order to get to 12 this year.  That's 12 more races than I have ever done in my life.  I look back at my days in high school and remember how I almost flunked gym because I couldn't do a mile under 15 minutes.  At 44, I can walk it in that time.  Perspective.  If I don't die tomorrow, I'll check in.  Love seeing everyone pushing themselves.  It motivates me to keep doing more. 

 
Ned said:
Damn - friggin wild to think we all had a good nights sleep and he's still running. :lol:  

He's kicking ###!!  Every update is a big improvement in placing. 
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Mile 96.2 in 25:20, up to 12th!  I'll predict a finish of about 26:40 or so. He's been moving up through the field this entire race, really well done. 

 
Just got done with a quick work trip to NYC.  Ran Friday on the west side of manhattan and then did 10 miles this morning in Central Park. 

Admittedly, I went out drinking last night so my easy 10 mile run wasn't as easy as the plan probably thinks it should be.  Reinforced to me the importance of getting a good night of sleep and moderation in alcohol intake over the next 2 months of this plan.

 
SteelCurtain said:
 Reinforced to me the importance of getting a good night of sleep and moderation in alcohol intake over the next 2 months of this plan.
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I keep telling myself I'll go alcohol free for a month.  Just haven't picked the month.  Maybe the rest of September... moderation sounds better.

 
First, you know you're a running junkie when you're tracking random internet stranger from aid station to aid station!  You guys are running junkies.  :D

Secondly, I can't thank you all enough for the kind words.  I've been more of a lurker in this thread than I'd like to be, but part of that is that I really don't feel as knowledgable about running as so many of the regulars in here.  I've learned an incredible amount from this thread, and it's amazing how willing each and every one of the posters is in here is to help each other out.  

Finally, full race report coming later this week when I can actually sit for a bit and recollect.  I guess the takeaway was that it was a tale of two halves.  I was in a bad bad place over the first half of the race.  Everything just flipped about 12 hours in which was huge for my mental status.  I loved the experience and while sore, pulled through ok.  I had 27 hours as an absolute pipe dream best case scenario and more realistically expected robe out there for 30 solid hours. So you could say that I'm pretty thrilled with 27:22, and dumbfounded at finishing 12th overall in my first 100. Now, just need to tweak a couple minor things and shave 7+ hours off of that time for the podium (the elites are ridiculous).  :lmao:

 
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SayWhat? said:
First, you know you're a running junkie when you're tracking random internet stranger from aid station to aid station!  You guys are running junkies.  :D

Secondly, I can't thank you all enough for the kind words.  I've been more of a lurker in this thread than I'd like to be, but part of that is that I really don't feel as knowledgable about running as so many of the regulars in here.  I've learned an incredible amount from this thread, and it's amazing how willing each and every one of the posters is in here is to help each other out.  

Finally, full race report coming later this week when I can actually sit for a bit and recollect.  I guess the takeaway was that it was a tale of two halves.  I was in a bad bad place over the first half of the race.  Everything just flipped about 12 hours in which was huge for my mental status.  I loved the experience and while sore, pulled through ok.  I had 27 hours as an absolute pipe dream best case scenario and more realistically expected robe out there for 30 solid hours. So you could say that I'm pretty thrilled with 27:22, and dumbfounded at finishing 12th overall in my first 100. Now, just need to tweak a couple minor things and shave 7+ hours off of that time for the podium (the elites are ridiculous).  :lmao:
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Awesome dude. 100s are so long that you can go through multiple good and bad patches, glad to hear you got out of a bad one. As I like to say, it never always gets worse. 

Can't wait to hear the full report!  Now get some sleep. 

 
Hanson week 10 training for NYC Marathon 

M: 6 @ 9:26/127.   Nice easy run but was hoping the HR would be a little lower.   Humid morning though.  The HR is always elevated on Mondays.  Guessing legs are just tired from the prior days run.

T: 8 @ 8:17/141  I decided to up my game a little and try to increase my goal speed by 8 seconds.  These intervals were tough.   ½ mile repeats (goal pace is now 6:0/mile)….did them at 6:20, 6:26, 6:27, 6:28, 6:23, 6:25.  The rest were warm up and cool down and ¼ mile recoveries.   Solid workout.

W: Scheduled Day off

T: 10 @ 7:54/145   This was my first MP at the faster pace.  Pleased that I ran these faster and my HR was actually one beat lower/minute.  My marathon pace run where the 8 in the middle should be run at 7:30.    Ran those at 7:31, 7:33, 7:29, 7:29, 7:27, 7:29, 7:26, 7:28.  It felt harder but definitely was doable. Pleased with this upgrade in pace.    

F: 6 @ 8:58    I traveled down to NYC for work.  Got the early train in and ran on the west side of Manhattan.  Unfortunately, left my HRM at home so felt like I was running naked in terms of data.  Easy and flat run but it was very warm.  SI index was high 150’s.  

S:  10.25 @ 9:32  This was run #2 in NYC.  This one was after a night of drinking and about 5 hours of sleep.   It was humid and really steamy.   It wasn’t a huge issue though as I just cruised slowly through Central Park.    

S: 14 @ 8:20/142.  Third run in a row that was just blah.  Not surprising as we went to a party last night for good friends birthday.  Didn’t stay too late and didn’t drink much but I’m in desperate need to just sit at home and relax.  This run should be done at 8:00 which is 30 seconds slower than marathon pace.   To be honest, this run was a complete grind throughout.  I got it done and in fact, was supposed to do 10 at that pace, but decided to do 11.  Doing the extra one was because it started to rain and I wanted to change my new shoes out for cool down, so to do that I was almost halfway through the 11th one to get to my house in the rain.  Decided to finish it off.  The 11 miles at this pace were 8:09, 8:04, 7:55, 7:52, 7:57, 7:50, 7:58, 7:58, 8:01, 7:51, 7:55.

Pain update – the piriformis is still acting up.  Ned’s stretching suggestions helped some but gonna try to do some yoga focused on my back.  Hopefully will help stretch things out for me.

Weekly total – 54.25 miles

 
A training week of 8 miles, but they were good miles.   :D   Intervals on Monday and, now, Sunday.  In between, I laid low due to a super busy week (which normally wouldn't stop me) and waiting for the outcome of a visit to the orthopedic doc on Thursday.  My left leg/ankle/foot (swelling) is unresolved, but essentially a non-issue, now.  What has been rather debilitating is a protrusion on the back of my right heel.  Doc did an x-ray, and it's a bit of a bone spur and mainly inflammation.  He does suggest work to improve balance and flexibility, and he recommended some physical therapy.  So sure ...I'll take it.  It starts on Tuesday, and I'll use the time to learn more about smart training moving ahead.  I will push through the pain for my muddy relay race in two weeks and the 5K/10K double in six weeks.

Monday: 6 x 400m.  Four at :93, one at :90, last at :86.

Sunday: 6 x 800m.  Too much effort on these, but started around 3:16 and did the last at 3:13.

I don't think I can run consecutive days right now, so I'll alternate 3-4 days a week with intervals, tempo, hills, and some distance ...quality over quantity.

 
SayWhat? said:
First, you know you're a running junkie when you're tracking random internet stranger from aid station to aid station!  You guys are running junkies.  :D

Secondly, I can't thank you all enough for the kind words.  I've been more of a lurker in this thread than I'd like to be, but part of that is that I really don't feel as knowledgable about running as so many of the regulars in here.  I've learned an incredible amount from this thread, and it's amazing how willing each and every one of the posters is in here is to help each other out.  

Finally, full race report coming later this week when I can actually sit for a bit and recollect.  I guess the takeaway was that it was a tale of two halves.  I was in a bad bad place over the first half of the race.  Everything just flipped about 12 hours in which was huge for my mental status.  I loved the experience and while sore, pulled through ok.  I had 27 hours as an absolute pipe dream best case scenario and more realistically expected robe out there for 30 solid hours. So you could say that I'm pretty thrilled with 27:22, and dumbfounded at finishing 12th overall in my first 100. Now, just need to tweak a couple minor things and shave 7+ hours off of that time for the podium (the elites are ridiculous).  :lmao:
Click to expand...
Ian Corless, who hosts the Talk Ultra podcast and covers races around the world, was out there this weekend.  He's a great photographer, hopefully he caught a couple of you:  https://iancorless.org/2016/09/11/superior-100-2016-race-images-and-summary/

 
Ned said:
Damn - friggin wild to think we all had a good nights sleep and he's still running. :lol:  
Click to expand...
Talking about still being out there....the Tahoe 200 is going on this weekend as well.  It started a little after Superior, at 9:00 AM PT on Friday.  At about 55 hours in, the leader is through mile 189.

Really cool live tracking, as they equip each runner with a SPOT gps tracker so you can follow along real time (Hardrock did the same thing this year).  Scroll down the page, you can see where runners are on the elevation profile as well.  Hopefully this becomes pretty standard at long ultras in the near future, as it really helps crews and pacers as well as race directors keep track of the race.

And yes, this race is on my radar for the next couple of years.....

 
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Two runs of mine within a week:

9/7: 7.0 miles, 8:32 pace, 137 HR, 150 SI

9/12: 5.5 miles, 8:22 pace, 122 HR, 100 SI 

Although not surprising, the role of weather in our training is hard to understate.  Today even came after a hard training run yesterday and I was noticeably fatigued. 

 
SFBayDuck said:
Talking about still being out there....the Tahoe 200 is going on this weekend as well.  It started a little after Superior, at 9:00 AM PT on Friday.  At about 55 hours in, the leader is through mile 189.

Really cool live tracking, as they equip each runner with a SPOT gps tracker so you can follow along real time (Hardrock did the same thing this year).  Scroll down the page, you can see where runners are on the elevation profile as well.  Hopefully this becomes pretty standard at long ultras in the near future, as it really helps crews and pacers as well as race directors keep track of the race.

And yes, this race is on my radar for the next couple of years.....
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200........... WTF 

 
Frustrating "recovery" week.  

M: 5 recovery @ 9:00/129
T: 10 MLR cut short to 8.5 @ 8:10/138.  Legs were incredibly heavy - I didn't feel like fighting through any more.
W: 13 MLR @ 8:07/143.  Was pretty tired, but got it done.  HR is higher than it has been, but well within my normal MLR range.
T: 5 recovery @ 9:14/135.  160 SI zapped me.   :topcat:
F: 10 MLR @ 8:24/145.  153 SI didn't help an already tired body.
S: 5 recovery - I called an audible and decided to sleep in.  Oldest son's first ever travel soccer game was this morning and I didn't want to sacrifice sleep for a recovery run.  Bailed on it all together.
S: 16 LR @ 8:22/155.  #### me, I was exhausted the whole time.  I battled with myself on bailing the whole time.  150 SI didn't help, but that was horrendous.  Weather actually improved throughout the day - I should've waited until noon to run!

57mi for the week.

I'm praying the break in weather is what I'll need to get back on track.  I have a big week scheduled, but will adjust if I have to. I've had off weeks before, but yesterday's run was one of the worst runs I can remember.  Really hope I'm not overtrained, but I haven't felt good since last week's MP workout.   :oldunsure:  

 
Great job, @SayWhat? !!! Ridiculous. 

M: 30 minute bodyweight calisthenics workout. 

T: 12 MLR @ 8:08(153)

W: 6 mile recovery @ 9:07(138) PM heavy squats & upperbody weight training. 

T: 11 miles & 5 x 600 meters was on the schedule but when I woke up to thunderstorms. I decided to split the run up. Ran the first portion on the treadmill. Ran 3 miles @ 8:45(145). I saw that the thunder and lightning had stopped so I got off the mills and ran almost 5 more miles and then did my 600s. Averaged between 6:00 to 5:45 pace for my intervals. Overall ran 4.7 @ 7:39(168) In the PM, I sqeezed in 4 more miles in the heat @ 8:46(151)

F: 6 easy miles @ 8:35(146) Legs felt dead. PM upperbody weight training.

S: Decideded to share some miles with a buddy on my long run. We were both doing 18 so it worked out. My buddy requested that I slow it down for him and I gladly obliged. This is just what I needed after last weeks race. Probably the easy long run of my life. Averaged 8:54(146). 

S: Partied SUPER late Saturday night and got only a few hours of sleep. Still got my 8 miles in but much later than I wanted. It was definitely hot. Tried to keep the HR in recovery range. Averaged 9:06(142)

62 Miles for the week. PR for the year. 

 
Ned said:
Frustrating "recovery" week.  

M: 5 recovery @ 9:00/129
T: 10 MLR cut short to 8.5 @ 8:10/138.  Legs were incredibly heavy - I didn't feel like fighting through any more.
W: 13 MLR @ 8:07/143.  Was pretty tired, but got it done.  HR is higher than it has been, but well within my normal MLR range.
T: 5 recovery @ 9:14/135.  160 SI zapped me.   :topcat:
F: 10 MLR @ 8:24/145.  153 SI didn't help an already tired body.
S: 5 recovery - I called an audible and decided to sleep in.  Oldest son's first ever travel soccer game was this morning and I didn't want to sacrifice sleep for a recovery run.  Bailed on it all together.
S: 16 LR @ 8:22/155.  #### me, I was exhausted the whole time.  I battled with myself on bailing the whole time.  150 SI didn't help, but that was horrendous.  Weather actually improved throughout the day - I should've waited until noon to run!

57mi for the week.

I'm praying the break in weather is what I'll need to get back on track.  I have a big week scheduled, but will adjust if I have to. I've had off weeks before, but yesterday's run was one of the worst runs I can remember.  Really hope I'm not overtrained, but I haven't felt good since last week's MP workout.   :oldunsure:  
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Those are some brutal SI's Ned, especially with as much running as you do. I would chalk up a lot of what you are feeling to that as the main factor.

I know for me, I don't run nearly as much as you, and those SI's beat me up, especially after running in them for weeks on end. It's mentally and physically exhausting. 

 
I apologize for not keeping up with this thread, I haven’t been running much and I have a tough time following along when things aren’t going well.  To be honest I don’t know what my problem is, I know I haven’t felt right since the 20 miler I ran on Aug 14.  On Friday I saw a doctor for the first time in years and I am waiting for the results of my blood work. 

My symptoms are besides not to being able to complete or recover from workouts are that I am not sleeping well, elevated resting HR, and low energy.  My old training partners think I am suffering from over training syndrome, but I am not sure.  All I know is that this summer has been a grind and at a minimum I am going to have to reset my expectations for my Fall marathon.

After taking four days off, my plan is to run 6 miles easy each day this week.  Hopefully with the cooler temps I will be able to snap back. 

 
pbm107 said:
I apologize for not keeping up with this thread, I haven’t been running much and I have a tough time following along when things aren’t going well.  To be honest I don’t know what my problem is, I know I haven’t felt right since the 20 miler I ran on Aug 14.  On Friday I saw a doctor for the first time in years and I am waiting for the results of my blood work. 

My symptoms are besides not to being able to complete or recover from workouts are that I am not sleeping well, elevated resting HR, and low energy.  My old training partners think I am suffering from over training syndrome, but I am not sure.  All I know is that this summer has been a grind and at a minimum I am going to have to reset my expectations for my Fall marathon.

After taking four days off, my plan is to run 6 miles easy each day this week.  Hopefully with the cooler temps I will be able to snap back. 
Click to expand...
Man, hope everything checks out alright, GB. :thumbup:  

 
pbm107 said:
I apologize for not keeping up with this thread, I haven’t been running much and I have a tough time following along when things aren’t going well.  To be honest I don’t know what my problem is, I know I haven’t felt right since the 20 miler I ran on Aug 14.  On Friday I saw a doctor for the first time in years and I am waiting for the results of my blood work. 

My symptoms are besides not to being able to complete or recover from workouts are that I am not sleeping well, elevated resting HR, and low energy.  My old training partners think I am suffering from over training syndrome, but I am not sure.  All I know is that this summer has been a grind and at a minimum I am going to have to reset my expectations for my Fall marathon.

After taking four days off, my plan is to run 6 miles easy each day this week.  Hopefully with the cooler temps I will be able to snap back. 
Click to expand...
I've been worried about you, man.  Glad you went to see the doc.  Hope it is just overtrained.  

 
ChiefD said:
Those are some brutal SI's Ned, especially with as much running as you do. I would chalk up a lot of what you are feeling to that as the main factor.

I know for me, I don't run nearly as much as you, and those SI's beat me up, especially after running in them for weeks on end. It's mentally and physically exhausting. 
Click to expand...
Yeah hoping so.  About to head out for a recovery run in much cooler temps.  We shall see.

I did notice I lost 8 friggin pounds on yesterday's run. :X  

 
Ned said:
Yeah hoping so.  About to head out for a recovery run in much cooler temps.  We shall see.

I did notice I lost 8 friggin pounds on yesterday's run. :X  
Click to expand...
8 lbs? Hope you're rehydrating. That would definitely be a reason to not feel great. 

 
@pbm107

Hoping for the best.  I probably shouldn't play armchair doctor but I've wondered if you've been chronically dehydrated.  I think I just went through a stretch like that recently and have at other times.  Some of my signs are feeling a little nauseous and light-headed which I think you've mentioned too.  Anyway, as you mention, I hope the time off and cooler upcoming temperatures rejuvenate you!  I think it's too soon for you to modify your expectations unless you just want more of an extended break (which would be understandable).

 
Juxtatarot said:
@pbm107

Hoping for the best.  I probably shouldn't play armchair doctor but I've wondered if you've been chronically dehydrated.  I think I just went through a stretch like that recently and have at other times.  Some of my signs are feeling a little nauseous and light-headed which I think you've mentioned too.  Anyway, as you mention, I hope the time off and cooler upcoming temperatures rejuvenate you!  I think it's too soon for you to modify your expectations unless you just want more of an extended break (which would be understandable).
Click to expand...
@pbm107, OTS has gotten a ton of attention recently (especially in ultra circles), but I wouldn't think that'd be it.  Everyone I know of that's battled that are putting in 20-30 hour weeks, week after week, often without much attention paid to recovery.  Most are also racing a ton.  It seems to really take a lot to get to the point where your hormonal system starts malfunctioning.  I wouldn't be too surprised if the blood work shows some mild anemia, or Juxt might be on the right track with dehydration.  In any case, hopefully you find some answers soon and can get back on track! 

 
pbm107 said:
I apologize for not keeping up with this thread, I haven’t been running much and I have a tough time following along when things aren’t going well.  To be honest I don’t know what my problem is, I know I haven’t felt right since the 20 miler I ran on Aug 14.  On Friday I saw a doctor for the first time in years and I am waiting for the results of my blood work. 

My symptoms are besides not to being able to complete or recover from workouts are that I am not sleeping well, elevated resting HR, and low energy.  My old training partners think I am suffering from over training syndrome, but I am not sure.  All I know is that this summer has been a grind and at a minimum I am going to have to reset my expectations for my Fall marathon.

After taking four days off, my plan is to run 6 miles easy each day this week.  Hopefully with the cooler temps I will be able to snap back. 
Click to expand...
Sounds like mono.  Hope that conversation with your wife goes well.   :P

 
Nothing like a good marathon book to get my mind at ease about where I am with my fitness right now. Higdon's 4th edition of Marathon if any of you had read it before. I'm ready to attack these next two weeks, but I'm going to be smart about it.

 
Weighed myself this morning. Down to 148 - about 3 pounds lighter than last year on race day. Its been holding at 148-149 for about 2 weeks. Haven't been this svelte since college.  :headbang:

 
Ned said:
Frustrating "recovery" week.  

M: 5 recovery @ 9:00/129
T: 10 MLR cut short to 8.5 @ 8:10/138.  Legs were incredibly heavy - I didn't feel like fighting through any more.
W: 13 MLR @ 8:07/143.  Was pretty tired, but got it done.  HR is higher than it has been, but well within my normal MLR range.
T: 5 recovery @ 9:14/135.  160 SI zapped me.   :topcat:
F: 10 MLR @ 8:24/145.  153 SI didn't help an already tired body.
S: 5 recovery - I called an audible and decided to sleep in.  Oldest son's first ever travel soccer game was this morning and I didn't want to sacrifice sleep for a recovery run.  Bailed on it all together.
S: 16 LR @ 8:22/155.  #### me, I was exhausted the whole time.  I battled with myself on bailing the whole time.  150 SI didn't help, but that was horrendous.  Weather actually improved throughout the day - I should've waited until noon to run!

57mi for the week.

I'm praying the break in weather is what I'll need to get back on track.  I have a big week scheduled, but will adjust if I have to. I've had off weeks before, but yesterday's run was one of the worst runs I can remember.  Really hope I'm not overtrained, but I haven't felt good since last week's MP workout.   :oldunsure:  
Click to expand...
57 mile recovery week. 

I don't know if you're overtrained but few people could really call 57 miles recovery. 

 
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ChiefD said:
Weighed myself this morning. Down to 148 - about 3 pounds lighter than last year on race day. Its been holding at 148-149 for about 2 weeks. Haven't been this svelte since college.  :headbang:
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####.  You're super light.  Bunch of skinny dudes around here, make me feel fat at 175.

 
ChiefD said:
Weighed myself this morning. Down to 148 - about 3 pounds lighter than last year on race day. Its been holding at 148-149 for about 2 weeks. Haven't been this svelte since college.  :headbang:
Click to expand...
Hmmm, I didn't know you were a chick. ;)

 
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Hang 10 said:
:lmao:

Can you even imagine if you were feeling great and an effing train "derailed" your race? 
Click to expand...
Dude, I can't even process it.

While I doubt I'd try to jump through the train, I'm not surprised some folks did it.  I want Boston pretty bad, but not that bad.  

 
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