mr. furley
Footballguy
we have temps beginning with a 4 today
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Ran a 10k - Official Thread (4 Viewers)
- Thread starter Ned
- Start date
Osaurus
Footballguy
Getting back to it after a couple of weeks of weird working schedule and miscellaneous distractions. Gasparilla 5k and 8k in two weeks. 5k is on Saturday (10k+ runners) and 8k Sunday (5k+ runners). The 5k will be a train wreck and only running it because I signed up for it by accident. The 8k is more interesting to me and looking forward to it. Two this month and two next month (another 5k at Ft. De Soto and my final triple crown race and a 10k road race). Still trying to find longer distance runs through June, but slim pickings so far.
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SFBayDuck
Footballguy
Was set to try my first official tempo effort today - 1:30 ER with 3 x 8:00 at an RPE of 8-9. But within a mile I realized the trails were still so muddy in spots, just that thick stuff that pulls at your shoes, that today wasn't going to be the day. I was able to get in some good several minute bursts of "tempo effort" to try and get a feel for it, and as I set three Strava segment PRs on a trail I've run dozens of times, maybe I did ok with it.
tri-man 47
Footballguy
That works well! As you come off the endurance effort with Ragnar, you'll just be starting up with the marathon training. Nice!
SFBayDuck
Footballguy
@SayWhat?, @FUBAR, Velopress is having a contest to win 4 months of coaching from Jason Koop, and he'll fly to your race and serve as your crew chief. Don't cost nothin' (except probably some more emails in your inbox).
Blazin' the trail! Nice.
And thanks for the Koop contest heads up. He'll be pissed if I win and his destination race to crew me is in the prairies of Wisconsin.
SFBayDuck
Footballguy
Those were PRs, not KOMs, to be clear. I don't think I've ever gotten one of those. I'll have to make up a segment someday just so I can hold one for a short timeBlazin' the trail! Nice.
And thanks for the Koop contest heads up. He'll be pissed if I win and his destination race to crew me is in the prairies of Wisconsin.
If you or FUBAR win, I'm totally coming out to help crew - the chance to hang out with him for 24 hours and pick his brain would be awesome. I met him at Hardrock last year, talked with him for 15-20 minutes, seemed like a good dude and obviously knows his stuff.
Sand
Footballguy
####. I need to step up my picture game. That's a fantastic image.
------
On another subject - great article on what makes fast people fast. (Or, in other words, SteveC beats the living #### out of the cement by his house.)
SFBayDuck
Footballguy
Thanks man. I should probably run that pic through a filter to brighten it a bit, but it turned out pretty well.
As for the article, reminds me of the increasing buzz on power meters for running. I'm assuming none of you have tried one yet, as there'd be posts in here about it. But I know some coaches are having their athletes use them to try and gather data to see how useful they can be.
MAC_32
Footballguy
Not surprised to read that about the foot strike. I incorporated that more into my technique as I lost weight, but also supplemented with strength training (body could better absorb the harder impact). I was extremely conservative with usage when I first started doing it last year (especially because of the increased mileage) due to the potential joint issues mentioned, but I've opened it up more post marathon. I think you need to be careful about just smacking your feet into the pavement as I think it's more about driving through each stride with your glutes/thighs/hips. The result is greater impact on your feet, but it's due to the force caused by your leg drive. I hadn't read anything about it before, so I'm glad to find some confirmation bias that there may be some science behind what I've been doing!
Now that my miles are down relative to last year I've noticed significantly faster recovery times post usage, which has tempted me to do it more often but I'm going to wait until the weather is more consistently nice before considering that sort of testing.
Now that my miles are down relative to last year I've noticed significantly faster recovery times post usage, which has tempted me to do it more often but I'm going to wait until the weather is more consistently nice before considering that sort of testing.
Juxtatarot
Footballguy
Oh, at first I thought you meant paces in the 5's and I had to take a second look!Btw, impressive display of runs in the 5's this morning from youse guys
pbm107
Footballguy
I got down to that pace 600 meters at a time this morning, not my fastest set of 600s but should be enough for my marathon goal.
Juxtatarot
Footballguy
SFBayDuck
Footballguy
Well I was out there this morning before 6:00 AM, and you know the asphalt was set ablaze by my scorching pace.
Yes, I actually did run roads early today - I have to fly to NY (at the airport now), and probably won't be able to get a run in tomorrow and didn't want to miss two days in a row.
SFBayDuck
Footballguy
Page 6 and no posts since Tuesday? WTF fellas? I leave town for a few days and everything falls apart?
Ran from my hotel in midtown NYC (
@El Floppo, @Otis, and whoever else lives here) up to Central Park, around the reservoir, and back today. You want to feel fast, run near tall buildings so the GPS is jacked up. It's funny to look at my strava track, it looks like I was weaving back and forth across the street (maybe last night at 1:30 AM I was, but not today). And then at mile 9 I suddenly jumped several blocks and back again - made for a 4:02 mile split! While I don't doubt I was running quicker than usual, methinks GPS doesn't work super well here in the big city.
Ran from my hotel in midtown NYC (
@El Floppo, @Otis, and whoever else lives here) up to Central Park, around the reservoir, and back today. You want to feel fast, run near tall buildings so the GPS is jacked up. It's funny to look at my strava track, it looks like I was weaving back and forth across the street (maybe last night at 1:30 AM I was, but not today). And then at mile 9 I suddenly jumped several blocks and back again - made for a 4:02 mile split! While I don't doubt I was running quicker than usual, methinks GPS doesn't work super well here in the big city. 
El Floppo
Footballguy
nice day for it- hope you had a good time. yeah- gps never worked for me here unless I was on the rivers (also never worked on Tam under the trees).Page 6 and no posts since Tuesday? WTF fellas? I leave town for a few days and everything falls apart?
Ran from my hotel in midtown NYC (
CP is a nice run. did you ever get on the bridle trail, or just keep to the road/loop?
if you were further downtown, I'd highly recommend doing the bridges run- go across williamsburgh bridge, through hasidic hood around through dumbo and back over the brooklyn bridge. it can be stretched with running along the rivers once you hit manhattan again. I had a nice 7ish mile run from home (no river running- just bridges). also the only hills downtown.
and yeah- not that I would've joined you or anything.
pbm107
Footballguy
I raced a 5 miler today and finished in 30:22 which is about 30 sec slower than last year. This distance and course is tough, the first two miles are a net downhill and I think I did a good job holding back compared to last year. Mile 3 has a pretty good hill and I probably overdid it a bit there which made the last two miles really tough.
I'm overall pretty happy with my fitness considering how out of shape I was in December. Speed shouldn't be an issue for my marathon next month, I'll just have to get through the next few weeks and then execute the plan.
I'm overall pretty happy with my fitness considering how out of shape I was in December. Speed shouldn't be an issue for my marathon next month, I'll just have to get through the next few weeks and then execute the plan.
Juxtatarot
Footballguy
Week 6 in the books. This was a "recovery" week. I cut back a lot to 57.99 miles. Highlight was a tempo on Thursday. I averaged about 6:15 for the tempo portion (5 miles). I had been running a hair under 6:30 for previous tempos so I was nice to find myself running faster at about the same perceived effort level. I tired on the last mile quite a bit but there is a good chance my strength will improve if I keep with weekly tempos.
A few weeks ago, I posted the trend of speed/HR over the training weeks:
I have off tomorrow due to the holiday and it will be in the 60s. I'm probably going to start the week off right with a long run.
A few weeks ago, I posted the trend of speed/HR over the training weeks:
- 7.9 avg. mph/139 avg. HR
- 7.7/137
- 7.7/133
- 7.8/132
I have off tomorrow due to the holiday and it will be in the 60s. I'm probably going to start the week off right with a long run.
MAC_32
Footballguy
Dirty Love 10k
4 years ago I decided to test the trail running waters. It was a particular nasty winter and I trudged my way to a time of 1:02:11 on this course. Failed 2003 marathon aside, by far the most difficult race I've ever done, which only drove me to work harder so I could beat this race.
I feel like I did today. Granted, 55 and sunny is different than the snowy 10 degree conditions I'm used to for this race, but it doesn't mean it was easy! The mud was a mess. I almost wiped out twice, watched two others go down, lost my footing countless times, basically having to grind to a halt three different times because I was meandering off course but if I tried to change directions I would assuredly bite it, and I may be taking a few days off due to ankle/knee issues - we'll see how they feel in the morning.
Per usual I walked the steep climbs while others passed, then I picked back off again once getting to flat ground, but I feel like I beat the race this time because I felt like you should feel when you reach the last stage of a race. In previous attempts I either went too hard or too easy. This time that wasn't the case. I was spent energy wise, legs, balance, etc but I was still moving along at a sub 7 minute clip and had just enough left for final kick as a competitor got on my heels in the last quarter mile. This is an impossible course to run efficiently, but with the right strategy it can done effectively. You have to pick your spots to attack and when to reset, which is one reason why I love this course. The end result should be relatively even splits though. And for the first time I did that - 7:10/6:57/6:52/6:47/6:58/6:54.
Overall time - 43:44. More than 18 minutes faster than my debut in 2014. Age group winner and 9th overall.
What's next.
4 years ago I decided to test the trail running waters. It was a particular nasty winter and I trudged my way to a time of 1:02:11 on this course. Failed 2003 marathon aside, by far the most difficult race I've ever done, which only drove me to work harder so I could beat this race.
I feel like I did today. Granted, 55 and sunny is different than the snowy 10 degree conditions I'm used to for this race, but it doesn't mean it was easy! The mud was a mess. I almost wiped out twice, watched two others go down, lost my footing countless times, basically having to grind to a halt three different times because I was meandering off course but if I tried to change directions I would assuredly bite it, and I may be taking a few days off due to ankle/knee issues - we'll see how they feel in the morning.
Per usual I walked the steep climbs while others passed, then I picked back off again once getting to flat ground, but I feel like I beat the race this time because I felt like you should feel when you reach the last stage of a race. In previous attempts I either went too hard or too easy. This time that wasn't the case. I was spent energy wise, legs, balance, etc but I was still moving along at a sub 7 minute clip and had just enough left for final kick as a competitor got on my heels in the last quarter mile. This is an impossible course to run efficiently, but with the right strategy it can done effectively. You have to pick your spots to attack and when to reset, which is one reason why I love this course. The end result should be relatively even splits though. And for the first time I did that - 7:10/6:57/6:52/6:47/6:58/6:54.
Overall time - 43:44. More than 18 minutes faster than my debut in 2014. Age group winner and 9th overall.
What's next.
FUBAR
Footballguy
7th / 250 overall, 3rd among 40 year olds
I'll take it, but I'm going to break 90 next race (I'll sign up for one in April)
I'll take it, but I'm going to break 90 next race (I'll sign up for one in April)
SFBayDuck
Footballguy
Awesome! Great race and congrats on the execution!
And with all that mud and slipping and sliding, let me know how your big stabilizer muscles (hip flexors, glutes, etc) feel tomorrow . I've found those can just get worked in conditions like that, especially when DOMS day (day 2) sets in.
JShare87
Footballguy
Just curious to know, what are some products that you absolutely must have for running (socks, watches, supplements, etc....)? For the longer runs, I use Tailwind as suggested in here. I also use a thing called Mr. Nipple so my nipples don't chafe. I'm really starting to enjoy running and was seeing if there's anything out there that could help a little.
MAC_32
Footballguy
I can tell you now that they will all hurt like hell. They started to go the last mile, which contributed to the late race problems. Been increasingly uncomfortable all day since. I rarely take any drugs but I am preparing to pump myself full of them soon.
MAC_32
Footballguy
FUBAR
Footballguy
Must? Decent shoes that actually work for your gait. Socks, shorts that don't rub you raw, a shirt. Next, add a watch (most of us like the heart rate monitor and gps but they're not essential), something to massage your muscles (the stick, roller, etc), mp3 player (your phone can work).
Nutrition is totally am individual thing. I didn't use anything on yesterday's race and I don't always bring something (I've gone up to 20 recently without even water) but sometimes you want something especially if it's a hard effort and you really should train with it before you race with it.
Brony
Footballguy
Things have been pretty decent for me after a hammy pull a few weeks back. My running doc expects that I will have a couple of things like that through the recovery and he's not at all worried.
I will get back to running much faster now if I feel some twinges in the hamstring - moreso than I would have in the past. That is also good as I figure out the new version of my left leg.
I'm generally in little to no pain when doing 3 to 4 miles each day. I'll start to increase this mileage slowly. Feeling relatively optimistic that I'll be running regularly which is cool,but I'm still a long way from that.
Done with travel/ heavy drinking occasions for a while so excited to get some regular progress in the next few weeks.
I will get back to running much faster now if I feel some twinges in the hamstring - moreso than I would have in the past. That is also good as I figure out the new version of my left leg.
I'm generally in little to no pain when doing 3 to 4 miles each day. I'll start to increase this mileage slowly. Feeling relatively optimistic that I'll be running regularly which is cool,but I'm still a long way from that.
Done with travel/ heavy drinking occasions for a while so excited to get some regular progress in the next few weeks.
tri-man 47
Footballguy
i second the suggestion of compression socks. Gatorade and such is good; I feel Accelerade is better for endurance work. Gels of various sorts are also helpful for longer training.
For peace of mind: Road ID.
pbm107
Footballguy
Lots of good answers the key items are the shoes and the shorts. I can't imagine running without a GPS watch and a heart rate monitor. On the nutrition/sports drinks you'll have to figure out what works for you, I am a water only guy (drink to thirst) and run most of my runs fasted.JShare87 said:
I set a new non-alcohol aided bedtime PR yesterday, 6:45 PM. The combination of Saturday's race and the Sunday long run took a lot out of me. Just have to get through this week and then I start the taper.
tri-man 47
Footballguy
A lighter training week for me ...busy schedule, and the disruption of a platelet/plasma donation midweek. But started the week strong:
M - Hard 60 minute stationary bike at a high (100+) revolution
W - 2,250 yard (1.25 mile) continuous swim. Moderate pace (61.5 sec/lap) but very steady through to the end
Added a 5 mile run on Saturday, again with no ill effect.
M - Hard 60 minute stationary bike at a high (100+) revolution
W - 2,250 yard (1.25 mile) continuous swim. Moderate pace (61.5 sec/lap) but very steady through to the end
Added a 5 mile run on Saturday, again with no ill effect.
Ned
Footballguy
I've been a stubborn idiot long enough. Finally forcing myself to go see an Orthopedic specialist for my ankle (Monday AM). Every time I do any sort of activity on my feet that requires more than walking, it flares up immediately. Even just running soccer practices is enough to make it burn in the hours afterwards.
Ashamed I've let it go this long without seeing someone, but all I can do now is move forward and stop sticking my head in the sand.
Ashamed I've let it go this long without seeing someone, but all I can do now is move forward and stop sticking my head in the sand.
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FUBAR
Footballguy
NTTAWWTI've been a stubborn idiot long enough. Finally forcing myself to go see an Orthopedic specialist for my ankle (Monday AM). Every time I do any sort of activity on my feet that requires more than walking, it flares up immediately. Even just running soccer practices is enough to make it burn in the hours afterwards.
Ashamed I've let it go this long without seeing someone, but all I can do now is move forward and stop sticking my head in the sand.
Good to see you're finally getting it checked out.
Juxtatarot
Footballguy
Ned
Footballguy
SteelCurtain
Footballguy
UUGGGGHHHHHHH.I've been a stubborn idiot long enough. Finally forcing myself to go see an Orthopedic specialist for my ankle (Monday AM). Every time I do any sort of activity on my feet that requires more than walking, it flares up immediately. Even just running soccer practices is enough to make it burn in the hours afterwards.
Ashamed I've let it go this long without seeing someone, but all I can do now is move forward and stop sticking my head in the sand.
Ask to see a PT ASAP. Mine did wonders when I got hurt. I thought I could just fix it on my own, but in reality, I needed professional help. Ankles are particularly difficult to heal as there isn't a lot of blood flow that goes through parts of the ankle.
Good luck GB and looking forward to seeing your name on the strava list soon.
SFBayDuck
Footballguy
Sucks , @Ned, sorry to hear it. Agree with SC here, unless a surgical intervention is needed a PT is really the one who can get you going again. I'd look for one that either does themselves or has in their office many modalities - lasers, graston, ART, etc - as it gives them more tools to use to get you healthy faster.
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Nigel
Footballguy
Glad you're getting some help Ned, good luck.
I'm going to start looking for a road bike but have no idea where to start or what to look for. I've got a friend I need to ping who can help me, but welcome thoughts from the riders in here. Is looking for something used the best way to go? What's the price range for a reasonble bike?
I'm going to start looking for a road bike but have no idea where to start or what to look for. I've got a friend I need to ping who can help me, but welcome thoughts from the riders in here. Is looking for something used the best way to go? What's the price range for a reasonble bike?
Hang 10
Footballguy
Damn @Ned that blows. May ankle has finally improved but I'd be lying if I said there was a day or run that goes by where I don't obsess over it. I'm still icing occasionally and taking anti-inflammatories. The good news is that I'm running more and it seems to be getting stronger. Really hopeful that the trend continues. Which leads me to my next point...
I figure if I can continue to improve, I could possibly be ready for a marathon by the end of May. I started looking at possibilities and wondering if anyone here has had any experience with any of these races:
Green Bay, Cleveland & Bay Shore, MI.
They all look like decent course with early starts. Thoughts or suggestions for other races? TIA
I figure if I can continue to improve, I could possibly be ready for a marathon by the end of May. I started looking at possibilities and wondering if anyone here has had any experience with any of these races:
Green Bay, Cleveland & Bay Shore, MI.
They all look like decent course with early starts. Thoughts or suggestions for other races? TIA
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