Ran a 10k - Official Thread (41 Viewers)

[ChiefD]

Walked out this morning to lightning in the sky. Oh well, that is one condition I just don't run in. Ended up running around the block and going in. Probably good timing anyway. Both feet hurt and I feel tired.

Blah.

Rebounded this evening since my son had soccer practice, so I took him and decided to run. Decided to just go as hard as I could. Suck index was 146. 

Ended up doing 6 at a pace of around 8:30 or so. HR in the 166 range. Need to look at strava when my watch dries out. 

Glad I had the chance to get out. Felt like a lazy turd all day.

 

[tri-man 47]

Wait, wait.  There are two of you around?

No worries ...we're fraternal.  He's actually 3 inches taller than me (and even skinnier). Dutchmen.

 

[ChiefD]

Do you guys ever have a problem with your feet just hurting, like, all the time?

I'm talking the heels, arches, everything. Both feet.  Once I start to run they seem to loosen up, but damn they hurt all the time it seems like. Still using the same shoe brand, so nothing has really changed there other than I have this years model vs. last years.

Been rolling my legs pretty consistently over the last few weeks....Any thoughts or ideas, or do you guys experience the same thing?

 

[igbomb]

Do you guys ever have a problem with your feet just hurting, like, all the time?

I'm talking the heels, arches, everything. Both feet.  Once I start to run they seem to loosen up, but damn they hurt all the time it seems like. Still using the same shoe brand, so nothing has really changed there other than I have this years model vs. last years.

Been rolling my legs pretty consistently over the last few weeks....Any thoughts or ideas, or do you guys experience the same thing?

When I was a runner ten years ago, my knees were always the part of my body that would tell me when I had worked too hard.

Now, it's my feet every time. They just ache after going hard or for longer runs. And my right big toe has been hurt for the last 10 months or so. Not enough to stop me obviously but constant. I've just accepted that without a good long break my feet will always hurt. But if I take that break, I'll lose the little bit of fitness I've managed to find and will have a hell of a time getting going again.

 

[Osaurus]

Okay.  Just registered for 2 more 5ks in October.  Going to train for more distance, but going for PRs in both of these. On track again for 12 races this year.  Redemption.

 

[Hang 10]

@ChiefD & @igbomb how many miles do you put on a shoe before you toss it? Have you tried different shoes? Also, try self massaging your calves and see how tight they are...if they are painful to the touch, that could have a lot to do with foot problems. 

 

[ChiefD]

@ChiefD & @igbomb how many miles do you put on a shoe before you toss it? Have you tried different shoes? Also, try self massaging your calves and see how tight they are...if they are painful to the touch, that could have a lot to do with foot problems. 

My current pair has about 300 miles on them. I usually switch them out after 600 miles or so. I've used the same brand (Mizuno Wave Rider's) since I started 4 years ago. I did buy a pair of Brook's Ghosts a few months ago so I could have another pair to rotate, but I have pretty much abandoned them other than I will run a short run with them every couple of weeks. They just didn't feel right after the first few times I used them.

Calves are definitely tight. Been trying to stretch as much as possible. I may need to do more.

 

[Hang 10]

600?! Yeah, that's definitely too many. Most shoes are built for about 300-350 max. I try to get around 350 out of mine...sometimes I'll stretch that a bit and got over 400. But as soon as I feel any kind of niggle from wearing a shoe that's over 300, I retire them to grass cutting duty. I also like to rotate 3 different pairs of shoes...4 if you count my racing flats. I would definitely add another shoe to your rotation.

 

[SFBayDuck]

My current pair has about 300 miles on them. I usually switch them out after 600 miles or so. I've used the same brand (Mizuno Wave Rider's) since I started 4 years ago. I did buy a pair of Brook's Ghosts a few months ago so I could have another pair to rotate, but I have pretty much abandoned them other than I will run a short run with them every couple of weeks. They just didn't feel right after the first few times I used them.

Calves are definitely tight. Been trying to stretch as much as possible. I may need to do more.

Work those calves, as they are often the real issue for a variety of lower leg and foot issues.  Stretching can help a bit, but be sure to get the soleus (and not just the gastroc).  I do one after runs I call "The Tebow", as it looks like I'm kneeling and praying.  Hold it for a good 60 seconds - I can feel the muscle "let go" a bit in those last 10-15 seconds.

But I think working out knots and adhesions in the calves will help even more.  Use a massage stick, a Roll Recovery, or just a lacrosse ball to really dig in.  I also roll my feet out regularly - I keep one of these on the ground by my standing desk, and roll my feet multiple times per day - although that same lacrosse ball would work well.

 

[Ned]

600?! Yeah, that's definitely too many. Most shoes are built for about 300-350 max. I try to get around 350 out of mine...sometimes I'll stretch that a bit and got over 400. But as soon as I feel any kind of niggle from wearing a shoe that's over 300, I retire them to grass cutting duty. I also like to rotate 3 different pairs of shoes...4 if you count my racing flats. I would definitely add another shoe to your rotation.

I think shoe life expectancy can be a pretty fluid thing.  Running gait and a runner's weight goes a long way in how a shoe will wear out.  Remember, @ChiefD weighs like 95#, so he's going to get a lot more life out of his shoes than the rest of us.  I agree with rotating shoes - I typically rotate 2 pairs of the same shoes for daily training.

I get around 450mi out of my Nikes right now, FWIW.  

 

[Ned]

So I was looking at TeamFFA's leaderboard on Strava and noticed we have a female in our midsts. https://www.strava.com/clubs/TeamFFA

Which one of you is this?

 

[SteelCurtain]

My current pair has about 300 miles on them. I usually switch them out after 600 miles or so. I've used the same brand (Mizuno Wave Rider's) since I started 4 years ago. I did buy a pair of Brook's Ghosts a few months ago so I could have another pair to rotate, but I have pretty much abandoned them other than I will run a short run with them every couple of weeks. They just didn't feel right after the first few times I used them.

Calves are definitely tight. Been trying to stretch as much as possible. I may need to do more.

Have you tried compression sleeves?   They are lifesavers for me.  Not sure if it will help the feet, but I've learned that everything is interconnected.   My back is tight and I have found if I stretch out the hamstring, the back eases up.  May happen with your calves to ankles to feet.

I have these -- https://www.amazon.com/CEP-Mens-Compression-Allsport-Sleeve/dp/B003EIKCC6    I'd recommend going to a running store to make sure you get the right size before buying anything online.  (I always buy my first pair at the running store to help keep them in business.  If the price is similar, I'll keep going back.  If they are a lot cheaper online, then I buy #2, 3, 4, etc. online.)

 

[SteelCurtain]

So I was looking at TeamFFA's leaderboard on Strava and noticed we have a female in our midsts. https://www.strava.com/clubs/TeamFFA

Which one of you is this?

She just joined.  Wasn't there a couple hours ago.

 

[MAC_32]

I generally stay out of shoe conversations because I understand now that I am not the norm, but just for perspective I am around 1k miles in my now secondary pair of shoes and they are still holding up well. I got a new pair last week to break in for the race, but still plan to use ole reliable until they tell me to move on.

 

[SteelCurtain]

Just signed up for a half marathon on Sunday.  I'll be running on tired legs but gonna see how far this training has gotten me.   My PR is 1:32:50....and my fitness is about there, but I haven't done any type of taper so I doubt I'll get that number.  That being said, that's my pace that I'll strive for and see how long I can hang on.

 

[MAC_32]

Have you tried compression sleeves?   They are lifesavers for me.  Not sure if it will help the feet, but I've learned that everything is interconnected.   My back is tight and I have found if I stretch out the hamstring, the back eases up.  May happen with your calves to ankles to feet.

I have these -- https://www.amazon.com/CEP-Mens-Compression-Allsport-Sleeve/dp/B003EIKCC6    I'd recommend going to a running store to make sure you get the right size before buying anything online.  (I always buy my first pair at the running store to help keep them in business.  If the price is similar, I'll keep going back.  If they are a lot cheaper online, then I buy #2, 3, 4, etc. online.)

Chilling on the deck in my neon yellow compression socks right now. I used to replace my shoes more often, but ever since I've started using these I've noticed the problems were more calf related. Second best running investment I've made behind the sports doc who fixed my hammys. 

 

[Juxtatarot]

Just signed up for a half marathon on Sunday.  I'll be running on tired legs but gonna see how far this training has gotten me.   My PR is 1:32:50....and my fitness is about there, but I haven't done any type of taper so I doubt I'll get that number.  That being said, that's my pace that I'll strive for and see how long I can hang on.

How's the weather?  From what I've seen on Strava, I think you certainly have a good shot at PR-ing in OK weather conditions.

 

[Juxtatarot]

So I was looking at TeamFFA's leaderboard on Strava and noticed we have a female in our midsts. https://www.strava.com/clubs/TeamFFA

Which one of you is this?

Careful!  She might be a trap!

 

[Hang 10]

So I was looking at TeamFFA's leaderboard on Strava and noticed we have a female in our midsts. https://www.strava.com/clubs/TeamFFA

Which one of you is this?

You mean other than Chiefs? 

 

[SFBayDuck]

@SayWhat?, how you feeling?  And how's that race report coming? 

 

[tri-man 47]

I generally stay out of shoe conversations because I understand now that I am not the norm, but just for perspective I am around 1k miles in my now secondary pair of shoes and they are still holding up well. I got a new pair last week to break in for the race, but still plan to use ole reliable until they tell me to move on.

I go longer than most as well, MAC.  As a forefoot runner, I'm not wearing down the heels, which is the usual culprit leading to the need for replacement.

 

[worrierking]

I only get about 250 miles on my shoes.  I start feeling some calf problems if I don't replace them.  Of course it takes about a year for me to get 250 miles these days.  Oh, Hi everybody!

 

[SteelCurtain]

Careful!  She might be a trap!

I have followed her and she is following me.    Wonder if she is truly a FBGal.

 

[SteelCurtain]

How's the weather?  From what I've seen on Strava, I think you certainly have a good shot at PR-ing in OK weather conditions.

Not perfect.  Temps in mid 60's and humid.  However cloudy.  Hoping the rain holds off until post race. 

Thanks for the support.  I'll go out at a 7:04 pace and hopefully can hold and then pick it up a touch in the last 5K. 

 

[ChiefD]

You mean other than Chiefs? 

Remind me to stop talking to you jerks.  <_<

 

[Hang 10]

Not perfect.  Temps in mid 60's and humid.  However cloudy.  Hoping the rain holds off until post race. 

Thanks for the support.  I'll go out at a 7:04 pace and hopefully can hold and then pick it up a touch in the last 5K. 

Get sum! 

 

[tri-man 47]

I only get about 250 miles on my shoes.  I start feeling some calf problems if I don't replace them.  Of course it takes about a year for me to get 250 miles these days.  Oh, Hi everybody!

 

[ChiefD]

Apparently I AM a chick.

20 miler went horribly this morning. Felt good all week, thought I ate well all week. Suck index was a manageable 125 this morning, but humid.

I was running hot from the start. Heart rate was a good 10-15 bpm faster than what I normally hit for the effort I was running. Never could get it under control. Hit a wall at 13 miles....then did the run, walk, run, walk of shame back home. Home was at 18 miles, but at that point I said:

"#### this. I am running 20 miles today."

So I started the slow jog for two miles and got it in. The only redeeming quality of today's run. To say I am  disappointed 3 weeks before race day would be a massive understatement. Bummed. 

 

[FUBAR]

@ChiefD- being a chick would explain your weight (skinny mofo)

Top 10 thoughts after finishing (yea) the AYCE century. 

1. Why did they make it 102 miles?

2. Duck and saywhat are nuts

3. It is possible to love and hate hills while cycling.  Downhill is much worse running. 

4. My feet hurt. Toes really, hot spots 

5. I really hate flat tires  (got one 10 miles in)

6. As they say lolita (that's my bike), it's not you, it's me.  I can't be with you right now, we're breaking up. (For a little while)

7. I should have trained better.  Intervals are not a perfect substitute for hills.  I actually had to walk one. 

8. Tomtom needs a better battery.  It died with about 4 miles left.

9. After 98 miles, the last 4 feel really long when you don't have a watch. 

10. I need an ice bath and nap. 

 

[SteelCurtain]

Apparently I AM a chick.

20 miler went horribly this morning. Felt good all week, thought I ate well all week. Suck index was a manageable 125 this morning, but humid.

I was running hot from the start. Heart rate was a good 10-15 bpm faster than what I normally hit for the effort I was running. Never could get it under control. Hit a wall at 13 miles....then did the run, walk, run, walk of shame back home. Home was at 18 miles, but at that point I said:

"#### this. I am running 20 miles today."

So I started the slow jog for two miles and got it in. The only redeeming quality of today's run. To say I am  disappointed 3 weeks before race day would be a massive understatement. Bummed. 

Ugh.   I wouldn't overestimate one run as a barometer of your training.   Although, I understand how it could be.

Have you done other 20 mile runs?  I wouldn't let this rock your confidence.  You were running hot from the start.  That had nothing to do with 20 miles or your endurance or anything.  You would have been running hot from the start if you were only running 6 miles today.  

Shake it off.  Trust your training.  If your confidence is a mess, then you could do a 20 next week and do a 2 week taper, but I don't think thats the best course of action for most people.

 

[tri-man 47]

Chief, shake it off.  Conditions, tired body, whatever.  So that was your bad run ...ya got that out of the way before your big race.  I'll order up some cooler local weather here, and you'll be good to go.  Way to tough out the final two miles!

 

[FUBAR]

Had heard when stopped at rest station #2 that either a bike or motorcycle had been hit by a truck which crossed the line.  Checking the Facebook feed, apparently he had been taken out by helicopter in critical condition.  He was in a group of 30 riders, early in the race.  

I had left 30 minutes ahead to avoid the group - not that I thought they'd get hit but I hate riding in that pack.

Scary stuff.  

 

[SayWhat?]

@SayWhat?, how you feeling?  And how's that race report coming? 

Had hoped to get to a race report last week, but life got the better of me.  Will probably get to it early this week.  :hangsheadinshame:

I feel pretty good.  A bit of a (literally) creaky Achilles' tendon on my right leg.  Mostly just random achy feelings here and there in the legs.  I haven't yet gone for a run, but feel like a nice slow 3-4 miler is in the cards within the next couple days.  All in all, quite surprised about how well I feel.  

 

[ChiefD]

Ugh.   I wouldn't overestimate one run as a barometer of your training.   Although, I understand how it could be.

Have you done other 20 mile runs?  I wouldn't let this rock your confidence.  You were running hot from the start.  That had nothing to do with 20 miles or your endurance or anything.  You would have been running hot from the start if you were only running 6 miles today.  

Shake it off.  Trust your training.  If your confidence is a mess, then you could do a 20 next week and do a 2 week taper, but I don't think thats the best course of action for most people.

Yeah, I ran one two weeks ago. Went great. Was exactly where I wanted to be. Which is why this one has me so spooked. I was expecting something similar, and it was just so bad.

My first hunch is a nutrition issue, but I don't feel as if I am eating any different than last summers marathon training. But I weighed myself yesterday morning, and I was at 146. Which is 5 pounds less than my race weight one year ago. And certainly my lowest point in 20 years.

The only thing I can think of is my body is deprived. Or this is just an anomoly run. Because everything else has been tracking well.

 

[SteelCurtain]

Yeah, I ran one two weeks ago. Went great. Was exactly where I wanted to be. Which is why this one has me so spooked. I was expecting something similar, and it was just so bad.

My first hunch is a nutrition issue, but I don't feel as if I am eating any different than last summers marathon training. But I weighed myself yesterday morning, and I was at 146. Which is 5 pounds less than my race weight one year ago. And certainly my lowest point in 20 years.

The only thing I can think of is my body is deprived. Or this is just an anomoly run. Because everything else has been tracking well.

I would not worry one bit.  You have the training and the fitness.   Trust your training.  Start and try to enjoy your taper.  You got this!

 

[SteelCurtain]

I'm gonna try to run this HM this morning.  Honestly, I don't feel 100%, I'm really tied and its pretty humid (dew point in the mid 60's).

Regardless, I'm gonna go for it.   For those "Strava stalkers", if you see a shorter segment thats slow, that's my warmup. 

7:04 pace or bust!  (I'm honestly thinking bust but we will see.....)

 

[FUBAR]

I'm gonna try to run this HM this morning.  Honestly, I don't feel 100%, I'm really tied and its pretty humid (dew point in the mid 60's).

Regardless, I'm gonna go for it.   For those "Strava stalkers", if you see a shorter segment thats slow, that's my warmup. 

7:04 pace or bust!  (I'm honestly thinking bust but we will see.....)

  FWIW, it's 73/71 (SI 144) already here this morning.  but it's all relative.  Go kick some ###. 

 

[MAC_32]

Sun 8/21 - 20 miles

Mon 8/22 - Strength Training + 11 miles

Tue 8/23 - Rest

Wed 8/24 - Strength Training + 11 miles

It's taken 3 weeks after the above idiocy to get right again, but I think I'm there.

Monday - 5 recovery miles @ 8:21 to the Vegas airport.  Despite all the toxins and bad decisions of the previous 3 days it wasn't too terrible.  I took an Irish shower once getting there, but thankfully it was a sparsely populated flight as I'm sure some sort of stench still lingered.  The booze, not the sweat.  There wasn't any.  Yeah, no humidity!

Tuesday - (Lunch) light strength training (evening) LT Progression.  I felt surprisingly good, so I figured I'd let 'er rip, but wasn't sure to what degree.  When I looked down as I neared the end of mile 1's warm-up and saw a 7 in my pacing I decided not to hold back.  Total workout - 6+ miles, 7:44/6:45/6:55/6:33/6:13/6:14.  1/2 mile cool down was even 7:19 pace.

Wednesday - I expected this to be rough after Tuesday's workout, but the the beginning part of the workout was a lot like Tuesday's - I kept consciously trying to slow myself down as my pacing was in the 7's and every time I checked I started going faster again.  Eventually I settled into MP (7 flat) expecting to dial it back at some point, but it never happened.  Finished with a 6:36 mile actually.  Total workout - 12 miles @ 7:18.

Thursday - much needed recovery, 5 miles @ 8:39.

Friday - (lunch) slightly more intense strength training, but it only being the 2nd one in 3+ weeks I still didn't do too much (evening) I didn't want to long run, but the weather was #### Saturday morning, I had a wedding later the same day, and did not want to long run the day after it.  So out I went.  It was a lot like Wednesday's MLR, trying to hold back early on but constantly looking down and seeing 7's.  I decided during mile 5 that I would do a route that had a small but steady 4 mile climb to see if that would knock anything out of me.  If it didn't then I'd turn around and maintain then pick it up to finish.  If it did then I'd dial back the intensity on the way back down and hope there's something for the end.  It was the former.  Then I got to mile 15 at an hour 53 flat, so I decided to ensure 16 in under 2 hours.  Success.  Total workout - 16 miles @ 7:29.

Saturday - HOLY #### BALLS I AM TIRED.  4+ painful recovery miles @ 9:38, which still felt too fast.

Sunday - Yesterday's run sucked, but I'm feeling ok again so I'm glad I did it.  I wanted to do some strides, but I didn't want to be too aggressive given all I had done this week.  The first 5 over the first 3 miles were about what I wanted, 5:45 pace, but then things loosened up.  I finished the 6th one at a faster rate (5:30) and still had a spring in my step, so I immediately did another one (5:15).  The spring was still there, so I only waited about 3-4 minutes before #8 and hit 4:45.  I felt I was getting too aggressive, so I waited a bit longer before #9...and that one was 4:30.  Alright, fine, lets get nuts.  I popped into #10 less than 3 minutes later (another 4:30) and #11 about 4 minutes after #10.  I finally slowed down on #11 (4:45), so I decided to do just one more.  I waited an extra couple of minutes, but chose an uphill to make it more challenging.  4:27!  Fun workout - 8 miles total @ 8:12 w/12 strides.

Week 14 - 57 miles.  Probably the best week of this training cycle, especially since I'm still feeling good today.  I have a plan for this week, but ultimately the most important day is Sunday's 2 1/2 hour run.  I don't want to go into it fresh, but I don't want to go into it tired either so if my body tells me to adjust later in the week - alright then.  

 

[Nigel]

@MAC_32 when you have a minute will you remind me what your strength traing routine looks like? 

 

[Ned]

Good week @MAC_32!  Just be careful - I sense a lot of optimistic running right now, which can be that double edged sword that got you in August.  Those even effort (throughout) runs are good for you, too.

 

[Ned]

A really good bounce back week for me...

M: 6 recovery @ 9:00/133
T: 11/5 LT @ 6:30/172.  Legs are definitely beat up, but that was a good run.  I definitely could've kept going on the LT miles if I wanted.  Relieved that the crappy last week is behind me.
W: 15 10 MLR @ 7:59/141.  Slept through my alarm, so I ran what I could.  Felt really good - I considered making up the 5 in the afternoon, but decided to not press my luck.
T AM: 6 recovery @ 8:52/132
T PM: 4 recovery @ 9:03/138.  I usually feel weird on these doubles, but this one felt totally normal.  I ran this at soccer practice, so it was nice to run somewhere different for a change.
F: 13 MLR @ 8:06/140.  Legs still feel beat up, but gorgeous weather (107 SI) made this easier than usual.
S: 6 recovery @ 8:59/129.
S: 20 LR @ 8:05/143.  Well damn, that was a good one.  I woke up at 3:15 to get this in before my wife was running an 8K race, but I woke up feeling refreshed and unusually relaxed.  That translated over to the run...  No anxiety over the longer run (I always have 20+ on a pedestal) - it was just another run.  By mile 17 I was getting tired of holding back, so I just let my legs gradually go.  Last 2 miles I was clicking along feeling awesome @ 7:44/157 and 7:16/163.  I fantasized about finishing another 6.2 @ MP just because I felt like I could.

76mi for the week.

 

[MAC_32]

@MAC_32 when you have a minute will you remind me what your strength traing routine looks like? 

My routine has kinda changed to a non-routine.  If that makes sense.  I have weekly bench marks I want to hit, but I will stop on a given day once I am unable to complete a full set.  Listed them below:

Lunges - 500 for the week, sets of 50

Push up's - 300 for the week, sets of 25

Dips - 200 for the week, sets of 20

I'll super set rows, reverse crunches on a bench, body weight squats, and bicep curls (in that order) in between sets of the above 3 to keep my heart rate up too.  I'll only do those at the gym though.  If I'm doing a hybrid run then I usually don't do any of those exercises and just focus on the core 3.

This routine also went off the rails when I hit that rough patch in August.  Sep 12 was only my 2nd strength anything since Aug 24.  At this point, I'm probably just doing some lunges, push up's, dips, and reverse crunches 1-2x per week until marathon week when I won't do any strength training.  

I was much more regimented when I was outside of marathon training, but I also expected this to happen at some point as I've been in foreign territory for months.  I'm actually happy I made it as long as I did, if you had asked me in May I'd have told you that I'll screw up the mixture of strength training with marathon training by July sometime.  I imagine this will happen whenever I do long distance training in the future too.  I just want to maintain the structure as long as I can during training until my body forces me to adjust.  

 

[MAC_32]

Good week @MAC_32!  Just be careful - I sense a lot of optimistic running right now, which can be that double edged sword that got you in August.  Those even effort (throughout) runs are good for you, too.

Those same concerns entered my head yesterday as I was looking things over and realized I had 3 good and challenging workouts in a 5 day stretch...and I still felt good anyway.  It contributed to me ramping things up on those strides last night, stresses to the system that while high in quality were low in quantity and should be enough to make my body have no interest in doing anything high effort today.  I'm going to log a decent amount of miles today (8-11), but thankfully I'm tired.  I expect to see nothing but 8's today and tomorrow is a recovery.  Re-eval then.

 

[Nigel]

I've felt ready to run for a couple of weeks now but can't bring myself to get out there, spooked by the last two failed attempts when I thought I was ready but ended up with huge set backs. Been working my tail off with a leg strengthening routine and cross training 6x week. I'm hoping I haven't lost too much cardio-wise with the elliptical and spinning I've been doing, while building a much stronger base to work with, especially in my hips. Unless I chicken out I think I'll give it a go sometime this week. 5M since August 1st...pretty damn depressing but hoping the patience pays off. 

 

[Osaurus]

Does adding more memory do anything to the price? 32gb is a bit on the low side!

so here is how I understand it to work. I have an iphone 6 that I own (no payments/contract) and I'm going to give that to AT&T. They are going to give me $650 in credits over 24 months towards my iphone 7 plus 128 gb and only pay the difference between that phone and the 32gb iphone 7 over the span of 24 months.

Trade in deal is for base 7.  Everything else is the difference over x amount of months.  I'm moving up to 7+ which I think comes out to an extra $10 a month or so.

 

[ChiefD]

Went and looked at the weather history for my run on Saturday to try and make heads or tails of what went wrong. When I started at 6am, the SI was a manageable 123. Humidity level was 96%.   

We had gotten rain overnight, and it was foggy the early part of my run. So that could certainly explain things. 

Went back out today at lunch, with an SI of 161. But humidity only 60%. Cranked out 5 miles at a 9:29 pace. 166HR. More of what I would expect.

Compare that to Saturday's run of 20 miles at 11:17 pace, 158HR. The moral of the story: Pay attention to humidity, too. Not just SI. 

Feeling better about things today. 

 

[tri-man 47]

A good week of training as I get back to my routines.  Gotta resist the urge to just pile on miles since my primary focus is the 5K/10K double in five weeks.

T: 5 miles, tempo/intervals.  2 mi. @ 6:58/mile, then 2 x 400m @ :88, :90.  (Mad that I went too hard and didn't do a longer tempo run; punishment was the 400m's)

W: 2 miles easy.

Th: 6 miles; 7:57/mi, 154 HR.

F: 4 miles, intervals. 8 x 400m @ :90 down to :87.

S: ~ 2 miles supporting the CC team at a Wisconsin meet.

S: 6 miles of trails and trail simulation.  The latter was the couple miles both before/after the true trail ..running the neighborhood, but running on the parkways and zigzagging around trees and street signage.  Goal was to subject my legs to the lateral motion.  The trail had a steep, rocky incline and did several loops up that.

25 miles for the week.  Would still have liked more miles and a longer run (10-12), and need to do more tempo work. Gotta get my sustainable pace much lower over the coming weeks.

 

[CGRdrJoe]

Trade in deal is for base 7.  Everything else is the difference over x amount of months.  I'm moving up to 7+ which I think comes out to an extra $10 a month or so.

fn quote function

 

[Mr. Ected]

Does adding more memory do anything to the price? 32gb is a bit on the low side!

so here is how I understand it to work. I have an iphone 6 that I own (no payments/contract) and I'm going to give that to AT&T. They are going to give me $650 in credits over 24 months towards my iphone 7 plus 128 gb and only pay the difference between that phone and the 32gb iphone 7 over the span of 24 months.

Trade in deal is for base 7.  Everything else is the difference over x amount of months.  I'm moving up to 7+ which I think comes out to an extra $10 a month or so.

Odd to have this show up in the 'Ran a 10k' thread.

 

[tri-man 47]

Odd to have this show up in the 'Ran a 10k' thread.

Spend enough time here, and you'll realize we have some real technology s.