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Ran a 10k - Official Thread (5 Viewers)
- Thread starter Ned
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Juxtatarot
Footballguy
After a week with the flu and a few days off due to a hamstring injury, I was finally able to get in my first full week of marathon training. I ran all seven days and totaled 57 miles. Nothing too strenuous but I felt like I needed to ease into things. I hope to run every day until the marathon and I hope this 57 is my lowest weekly total. I'd like to get back up to around 70 most weeks. It felt very nice to be training for something again.
I also signed up for some tune up races. I created a tab for 2017 in our race calendar and entered my races. I used to like to reference this in the past when reading about posters' training. I hope everyone will log their races in like we used to. I don't have high hopes for the 5K or the half. I can tell by my heart rate that I have a long way to go until I'm in the shape I was when I set those PRs. However, I hope to PR the 10K.
I also signed up for some tune up races. I created a tab for 2017 in our race calendar and entered my races. I used to like to reference this in the past when reading about posters' training. I hope everyone will log their races in like we used to. I don't have high hopes for the 5K or the half. I can tell by my heart rate that I have a long way to go until I'm in the shape I was when I set those PRs. However, I hope to PR the 10K.
FUBAR
Footballguy
Pretty good start to the year. Crossed over 200km (all MAF) this morning, with 66.6 miles this week. This upcoming week will be an unload week as I'm following a 3/1 schedule (3 weeks on, 1 down) for the first part of the year. Works well with the half marathon Saturday (the first annual hound dog). My goal there is to beat the dog's time of 1:32.
tri-man 47
Footballguy
Juxtatarot
Footballguy
pbm107
Footballguy
Good idea on updating the racing calendar @Juxtatarot, I added my races with an 8 miler next weekend for me. Good start to your marathon training, I am always amazed at your training paces.
@FUBAR you really picked up your raining the past 2 weeks, I think you'll do well with your half.
I will try to front load my training this week so I'll be fresher for my race. The race is an odd distance and a very hilly course. My goal is to beat my time from 2013, I like my chances.
@FUBAR you really picked up your raining the past 2 weeks, I think you'll do well with your half.
I will try to front load my training this week so I'll be fresher for my race. The race is an odd distance and a very hilly course. My goal is to beat my time from 2013, I like my chances.
pbm107
Footballguy
51:22 is my PR on this course so I'd like to beat that. The course is a little short so I'll have to run faster than 6:28 pace. It will be fun to compete a little bit, it has been a while.
Hang 10
Footballguy
Yeah, my ankle just ain't right still. Seemed like it was getting better and better but one day it felt completely inflamed. I tried giving it a day off but the following day it still felt pretty irritated. I didn't want to make any declarations about a spring marathon yet because every time I do I end up being wrong. At this point I really just need to focus on being healthy. It really sucks because mentally I'm really ready to get after it.
So I guess I'll put my time and energy into strength training, cycling and maybe some pool running for now.
FUBAR
Footballguy
I was surprised to see you in the weight loss thread. Good stuff, just didn't think you needed it.
Just checking in. Operation "2017 isn't going to suck" is underway. Down 9lbs from Jan. 1. Struggling with travel duties of w**k, leading to way too many spin sessions, but progress is being made.
Even got a nice ride in today. Hopefully another tomorrow.
Sand
Footballguy
Gettin' porky. Want to drop back into the 170s - seemed like a good motivator. 9lbs so far since Christmas.
Hang 10
Footballguy
FUBAR
Footballguy
Endurance planet had Dr. Breus on, covering this subject. It's worth listening to http://www.enduranceplanet.com/dr-michael-breus-discover-your-chronotype-to-optimize-workout-timing-improve-sleep-unlock-potential-and-more/ and taking his short quiz http://thepowerofwhenquiz.com
Not surprisingly, I'm a lion (most of us probably are) but he says we'd get more bebefit training in the afternoon/evening.
Osaurus
Footballguy
Hang 10
Footballguy
The half marathon is probably my favorite distance. It's far enough where it feels like an accomplishment to finish but it's also short enough where you can still run pretty hard.
When I first started getting into running I couldn't imagine running 13.1 miles. But I've found that if you train consistently, you shouldn't have any problems finishing one and feeling great after. I've done 16 of em.
Osaurus
Footballguy
SFBayDuck
Footballguy
I'm a few behind EP, I'll have to catch that one. I've listened to that podcast for so long (since before Ben Greenfield bought it and it was some dude in Kansas) and I'm so indoctrinated with their MAF-driven viewpoint that I wanted to branch out a bit.
I stumbled across my new favorite podcasts just a few weeks ago, and I've been binge-listening to them on pretty much every run. The first is Science of Ultra, hosted by a Professor of Physiology so it gets pretty geeky. And he has a spin off podcast that is about all I've been listening to recently that you and @SayWhat? might be particularly interested in called Journey to 100. That one started back in late 2015 as he signed up for the Bear 100 and hired a coach from Carmichael Training Systems. The podcast is basically his conversations with his coach every week, talking about the training both in terms of long term training plan and the weekly workouts. As I've been basing what I'm planning on Jason Koop's (the Director of Coaching at CTS) book Training Essentials for Ultrarunning, the podcast is the perfect compliment.
bushdocda
Footballguy
Gonna try out Endurance Planet tomorrow, thanks for the link.
Got my first decent outside run in a week in yesterday and paid more attention to HR than before. The change to more heavy breathing happens right at about 150ish. I can slow back to mid 140s and feel in control which is nice. Want to be able to drive my pace at that HR down to achieve some better times no longer distances.
Props to the year round outside guys. I can do cold or dark but not cold and dark (yet). Been hammering the gym with kettle bells and jump rope and some treadmill miles in the early morning hours to stay in the game.
Got my first decent outside run in a week in yesterday and paid more attention to HR than before. The change to more heavy breathing happens right at about 150ish. I can slow back to mid 140s and feel in control which is nice. Want to be able to drive my pace at that HR down to achieve some better times no longer distances.
Props to the year round outside guys. I can do cold or dark but not cold and dark (yet). Been hammering the gym with kettle bells and jump rope and some treadmill miles in the early morning hours to stay in the game.
NREC34
Footballguy
4.6 miles without stopping yesterday. 4.93 today. I feel like I'm starting to get back in the groove but I'm light years from where I was before. Probably wouldn't have made 2 miles of there was any kind of suck index though. Feels good at any rate to feel like I'm going in the right direction.
Juxtatarot
Footballguy
The weight loss thread is certainly interesting. It's hard to wrap my head around, though. Guys that weigh twice as much as me are probably eating half as much as me. I've never dieted so I don't have a frame of reference but it sounds like torture.
SteelCurtain
Footballguy
High hamstring strain is slowly getting better. Also, Friday while coaching my son's hockey team and during a scrimmage, I got hit in the shin with the puck. Shin blew up around it and was in pain. I skipped Saturday's run and did an easy 14 miles on Sunday.
I'll be in Florida this weekend. Looking forward to some runs that don't include pants, hats and gloves!
And.....I'm also a Lion from the quiz up above.
I'll be in Florida this weekend. Looking forward to some runs that don't include pants, hats and gloves!
And.....I'm also a Lion from the quiz up above.
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NREC34
Footballguy
SFBayDuck
Footballguy
SFBayDuck
Footballguy
Started my structured training today for States. I'm fighting off a cold right now so not ideal timing, but I've got work to get done!
Like I indicated a couple of posts back, I'm basing the structure on the guidance from Jason Koop's book with the basic tenets being:
Today I attempted my first workout, 1:30 EnduranceRun with 6 x 2:00 hill intervals (2:00 rest). Ouch! It's on Strava, but it looks weird because it was my first time trying to use the workout function of my Garmin and I apparently only had 4 instead of 6 programmed in, so the 5th one was kind of screwed up and it and the 6th don't show up in the Workout Analysis.
By the end of the 6th I was barely moving up the hill and felt like I might pass out. I went by a hiker who looked at me pretty funny, probably wondering why I was practically hyperventilating while moving uphill slower than he was coming toward me. Koop is a fan of the GAP (Grade Adjusted Pace) on Strava, and looking at the four intervals that were captured I obviously went out a little too hard on the first (and felt it!), but otherwise did ok for going up a fire road with some variable terrain: - 5:49, 6:25, 6:39, 6:29 GAPs for each.
I'd like to get seven total RunningInterval sessions in during this three week block (may bleed that 7th one into the beginning of the 4th week), and will try to increase the amount of time spent at that intensity over the next 3-4 workouts, ideally getting from the 12 minutes today up closer to 18 by playing with the time of each and the number of reps. Three weeks is a pretty short time to spend on one system (the minimum suggested), but I have a 50K coming up in early March so I need to move into a phase in February that allows me to build my long runs a bit. And as I've really never done focused vo2 work before, I'm hoping to see some pretty quick adaptations.
Like I indicated a couple of posts back, I'm basing the structure on the guidance from Jason Koop's book with the basic tenets being:
- Develop the physiology that is most specific to the event closest to that event, and develop the least specific physiology furthest away.
- At some point during training, incorporate each of the three critical workouts: SteadyStateRun, TempoRun, RunningIntervals (the other types of runs are RecoveryRun and EnduranceRun, and those are always present).
- Work strengths closest to the race and weaknesses further away.
Today I attempted my first workout, 1:30 EnduranceRun with 6 x 2:00 hill intervals (2:00 rest). Ouch! It's on Strava, but it looks weird because it was my first time trying to use the workout function of my Garmin and I apparently only had 4 instead of 6 programmed in, so the 5th one was kind of screwed up and it and the 6th don't show up in the Workout Analysis.
By the end of the 6th I was barely moving up the hill and felt like I might pass out. I went by a hiker who looked at me pretty funny, probably wondering why I was practically hyperventilating while moving uphill slower than he was coming toward me. Koop is a fan of the GAP (Grade Adjusted Pace) on Strava, and looking at the four intervals that were captured I obviously went out a little too hard on the first (and felt it!), but otherwise did ok for going up a fire road with some variable terrain: - 5:49, 6:25, 6:39, 6:29 GAPs for each.
I'd like to get seven total RunningInterval sessions in during this three week block (may bleed that 7th one into the beginning of the 4th week), and will try to increase the amount of time spent at that intensity over the next 3-4 workouts, ideally getting from the 12 minutes today up closer to 18 by playing with the time of each and the number of reps. Three weeks is a pretty short time to spend on one system (the minimum suggested), but I have a 50K coming up in early March so I need to move into a phase in February that allows me to build my long runs a bit. And as I've really never done focused vo2 work before, I'm hoping to see some pretty quick adaptations.
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Sand
Footballguy
BnB is killing it. He's running negative net calories.Juxtatarot said:
. Love that guy. The current leader is off 7% and he is the smallest guy in the group. Craziness.
I'm trying to run 1600 calories per day plus a bit more off with exercise. Personally I find if I don't eat any big meals my stomach shrinks and small meals are still filling. One big one and I'm hungry all the time. Although I'm in Taco Bell right now with my kids - not eating anything here is killing me.
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SFBayDuck
Footballguy
I've never done one but have several friends who have. I'd think the key would be to work in some double days during training to get used to running again only a few hours after a run. Maybe a couple of weeks before the event do that on back to back days.
That and multiple chicken breasts between each leg. Like 6-7, minimum.
mr. furley
Footballguy
put in 2.5 miserable miles today. finally temps got above 30 and started to soften up the sheets of ice that have covered everything the past week.. thought i'd cruise for an hour and just enjoy it.
still ice everywhere. was wearing some new tights. they haven't been broken in yet so it felt like i was running with a really taut rubber band wrapped around my legs the whole time. between feeling like i couldn't get my full gait and the ice making footing treacherous, it felt like i was carrying another person on my back :(
still ice everywhere. was wearing some new tights. they haven't been broken in yet so it felt like i was running with a really taut rubber band wrapped around my legs the whole time. between feeling like i couldn't get my full gait and the ice making footing treacherous, it felt like i was carrying another person on my back :(
tri-man 47
Footballguy
I'm a bear.SteelCurtain said:
Brony
Footballguy
Amazing. I think I'm on the right path here with my latest calf therapy (100's of calf stretches per day). Been slowing upping mileage and at the same time, I've been seeing my post-run pain, tightness in the hamstring diminish. Still have tight calves on both sides from running, but that is more like a soreness. Anyway, really good progress so far. ~4 miles today and my body feels no worse for wear. That hasn't really happened since 1994.
Brony
Footballguy
One more thing. The massage therapist reco'd hot bath with Epsom salt for recovery. I'm clearly not a bath guy, so I've been putting this off. Did a hot soak last night and it seemed to loosen up some of the calf muscles. I dunno about this. I don't see myself wandering the aisles at Bath and Body Works trying to decide between chamomile or lavender.
SFBayDuck
Footballguy
I do this after really long stuff, and I think it does help. I also soak my feet in a really concentrated epsom solution when I have blisters, it's like it sucks the fluid right out of them and they heal up really quickly.
And you can buy a 6 lb bag at the local Rite Aid or CVS for a couple of bucks....unscented.
MAC_32
Footballguy
Extremely rare this time of year to get a trail run with no snow on the ground. Unheard of for there to be no mud too. Perfect storm with the weather though. It got cold enough to harden up the mud Sunday night and it hadn't warmed up enough Monday morning to soften, but was just warm enough so what ice remained was soft and breakable but won't soak your feet if you hit a deep spot. I had intended to just do quantity, but upon realizing that I decided to push the down's to get some stress to the quads. Something I usually can't do safely between December and March.
Run went to plan, but some time in mile 9 I realized I had a lot left and I was in a position to replicate miles 3-5 of the 10K next month. I eased into it at first, but as my body handled the increased pace I really let things loose on the remaining downs. First section I bounced between 6:50 and 6:20, second between 6:20 and 6:30, then 5:50 and 6:20, and finally the home stretch in mile 12 started about 6:20 and peaked at sub 5:20.
Right now I definitely feel like I ran hard yesterday, but also not trying to justify skipping today either like I usually have been after hard workouts the last 2 months. Actually found myself trying to figure out if the weather would break enough to allow for a hybrid run rather than just lift. That was the moment I realized I'm ready to race again. I'm not pot committing to the trail 10K next month yet, but it went from maaaaybe to firmly on my radar this weekend.
Run went to plan, but some time in mile 9 I realized I had a lot left and I was in a position to replicate miles 3-5 of the 10K next month. I eased into it at first, but as my body handled the increased pace I really let things loose on the remaining downs. First section I bounced between 6:50 and 6:20, second between 6:20 and 6:30, then 5:50 and 6:20, and finally the home stretch in mile 12 started about 6:20 and peaked at sub 5:20.
Right now I definitely feel like I ran hard yesterday, but also not trying to justify skipping today either like I usually have been after hard workouts the last 2 months. Actually found myself trying to figure out if the weather would break enough to allow for a hybrid run rather than just lift. That was the moment I realized I'm ready to race again. I'm not pot committing to the trail 10K next month yet, but it went from maaaaybe to firmly on my radar this weekend.
MAC_32
Footballguy
Don't know much about different types, but my wife got me one of these last year - https://www.mansalt.com/products.
I have no clue if it's different from what you'd find at a store, but I didn't need to step foot in one to get it so I didn't complain. I've definitely noticed a difference the next day after use though.
Brony
Footballguy
Not a bad option - though my girls will still laugh at me! I'll start with the generic stuff at CVS and see if the epsom thing is helping consistently.
Nice pacing on those runs! - that's as good as it gets when you're flying on a trail and can do that for miles.
Osaurus
Footballguy
SteelCurtain
Footballguy
Saw this in the fat loss thread. Made me laugh.
https://www.facebook.com/PakaluPapitoOfficial/videos/1306863122704818/
https://www.facebook.com/PakaluPapitoOfficial/videos/1306863122704818/
gruecd
Footballguy
OK, broken record, I know, but I'm going to make a concentrated effort (again) to get more active in here. T-minus 14 weeks until my race on April 22. Ran 39 miles last week over 4 days, including a 15-miler at 8:11 pace and an 8-miler with some cruise intervals around 7:00 pace. I'll bump it up to 5 days and 43 miles this week. Weighed myself post-run last Thursday, and I was 232 
, which means that need to drop about 1.5 pounds/week if I want to race around 210. Should be do-able with the increased mileage and closer attention to my diet.
Ran 1:38:19 at a half marathon in early November, which would suggest a marathon time around 3:27 (7:54 pace). Goal marathon pace is 7:15/mile, so I need to improve by about 39 seconds/mile. They typically say you gain 1-2 seconds/mile per pound lost, so hopefully between the weight loss and a solid training cycle, I can get 'er done and go back for Boston Marathon #8 in 2018!
, which means that need to drop about 1.5 pounds/week if I want to race around 210. Should be do-able with the increased mileage and closer attention to my diet.Ran 1:38:19 at a half marathon in early November, which would suggest a marathon time around 3:27 (7:54 pace). Goal marathon pace is 7:15/mile, so I need to improve by about 39 seconds/mile. They typically say you gain 1-2 seconds/mile per pound lost, so hopefully between the weight loss and a solid training cycle, I can get 'er done and go back for Boston Marathon #8 in 2018!
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gruecd
Footballguy
@SFBayDuck, I'm excited for you! I started seeing an acupuncturist last week for my sore piriformis, and he's running it for the first time this year, too!
gruecd
Footballguy
They're tons of fun. I don't know that you need to do any relay-specific training, but if you're not used to running in the dark with a headlamp, I would suggest getting out and doing it a couple of times. Maybe just one time get up and run a few miles first thing in the morning, go out again in the late afternoon, and then head out once more around midnight when you're tired and it's dark. Have fun!
pbm107
Footballguy
PM @BassNBrew he's got a proven method to lose 20 lbs in 2 weeks.gruecd said:Weighed myself post-run last Thursday, and I was 232
Good luck with your training, if I wasn't familiar with your running background I'd say your marathon goal is really aggressive but if you're consistent with your training I like your chances.
MAC_32
Footballguy
The thought of another possible warm weather marathon isn't too appealing. Mentally I moved on from Spring marathon'ing in December when I was still scuffling around trying to string together a decent series of workouts. It's probably for the best as I really just want to work on being more consistent the next few months, or at least as consistent as one can be navigating winter in the midwest and refusing to step foot on a dreadmill. If every week were anything like this one though...there wouldn't be any weather excuse.
ChiefD
Footballguy
@SFBayDuck - really excited to follow you on this journey. Really cool. 
As for me, been rough. This cold I have been fighting FINALLY seems to be leaving the building. Finally started feeling better a couple of days ago. 6 weeks. 6 ####### weeks of this thing and 2 antibiotics. Throw that on top of the colon issues and this winter has pretty much sucked.
BUT, 1/2 marathon training starts this week. Had my soccer game last night, so every Tuesday will be my cross training, high-intensity day. Should be back on a normal schedule starting tonight.
The new job is GREAT!! Small office, and the boss is 180 degrees from the last ##### I worked for. I'm in at 8 and off at 4:30, so I'll be able to get to my evening run 30 minutes to an hour earlier than normal. Stress level (and subsequent stomach pain), has literally dissipated to almost nil. (other than normal life stresses).
So on the running front, I'm basically starting from scratch again. So my 1:45 goal is probably out the window. But considering how the last 3 months have gone, I don't care. Just glad to have the work anchor off my back. I think my new goal will be sub 1:50 and see what happens.
Lots of good work in here and on strava by all of you.
As for me, been rough. This cold I have been fighting FINALLY seems to be leaving the building. Finally started feeling better a couple of days ago. 6 weeks. 6 ####### weeks of this thing and 2 antibiotics. Throw that on top of the colon issues and this winter has pretty much sucked.
BUT, 1/2 marathon training starts this week. Had my soccer game last night, so every Tuesday will be my cross training, high-intensity day. Should be back on a normal schedule starting tonight.
The new job is GREAT!! Small office, and the boss is 180 degrees from the last ##### I worked for. I'm in at 8 and off at 4:30, so I'll be able to get to my evening run 30 minutes to an hour earlier than normal. Stress level (and subsequent stomach pain), has literally dissipated to almost nil. (other than normal life stresses).
So on the running front, I'm basically starting from scratch again. So my 1:45 goal is probably out the window. But considering how the last 3 months have gone, I don't care. Just glad to have the work anchor off my back. I think my new goal will be sub 1:50 and see what happens.
Lots of good work in here and on strava by all of you.
