JShare87
Footballguy
I used the workout app on my watch, not the Starva app. I am really comfortable with the interface of the workout app so I didn't go with Starva. Not sure how to upload it?
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Ran a 10k - Official Thread (4 Viewers)
- Thread starter Ned
- Start date
JShare87
Footballguy
I don't have any running background. I ran when I was younger a lot but never ran or trained seriously. I am a pretty good athlete in pretty much every sport. I'm not sure if that plays a role or not.
Juxtatarot
Footballguy
70.4 miles for me this week. After running 80 last week, part of me feels like I didn't run enough this week but I have concerns about injuries and know I shouldn't risk it.
Lowlight of the week was a 5K pace test on Tuesday. I have a 5K this upcoming Saturday. There is a 1.2 loop at a nearby park and my plan was to run 2 loops at 5K pace with a rest loop in between. I found it very taxing to run at paces in the 5:50s when I hoped to run in the 5:40s.
Highlight was yesterday's long run. The plan was to run 18 with 14 at a marathon pace in the 6:50s. After the warm up, I started out running with the wind and found myself running faster than planned while feeling good. Even after the "with the wind" segment I ended up keeping a faster pace for the 14 averaging 6:31. My heart rate stayed under 160 which is want I'd want during the majority of a marathon. I am very surprised by this run and it tells me I'm in better shape than I thought I was.
All this has me wondering what I should do in the next few weeks with a 5K this Saturday and a half marathon the following weekend. A few of you mentioned on Strava that I shouldn't be too concerned about the 5K test due to fatigue of training. My original half marathon plan was to run around 6:30 pace but since I was able to do this yesterday, I'm now wondering if I have a PR shot (PR pace 6:18). I'm also wondering if I could PR the 5K if I rest up this week. However, the two races that mean more to me are a 10K on April 1 and the marathon in May. Resting these two weeks might through off my training for what's down the line.
Lowlight of the week was a 5K pace test on Tuesday. I have a 5K this upcoming Saturday. There is a 1.2 loop at a nearby park and my plan was to run 2 loops at 5K pace with a rest loop in between. I found it very taxing to run at paces in the 5:50s when I hoped to run in the 5:40s.
Highlight was yesterday's long run. The plan was to run 18 with 14 at a marathon pace in the 6:50s. After the warm up, I started out running with the wind and found myself running faster than planned while feeling good. Even after the "with the wind" segment I ended up keeping a faster pace for the 14 averaging 6:31. My heart rate stayed under 160 which is want I'd want during the majority of a marathon. I am very surprised by this run and it tells me I'm in better shape than I thought I was.
All this has me wondering what I should do in the next few weeks with a 5K this Saturday and a half marathon the following weekend. A few of you mentioned on Strava that I shouldn't be too concerned about the 5K test due to fatigue of training. My original half marathon plan was to run around 6:30 pace but since I was able to do this yesterday, I'm now wondering if I have a PR shot (PR pace 6:18). I'm also wondering if I could PR the 5K if I rest up this week. However, the two races that mean more to me are a 10K on April 1 and the marathon in May. Resting these two weeks might through off my training for what's down the line.
pbm107
Footballguy
I am surprised that you didn't run in high school, I hope you stick with running you've got a lot of talent.
JShare87
Footballguy
Thank you. I read the entire article on page one about proper training. I was not training the right way this past year. Many of my runs are ran fairly hard. I need to slow it down to build up my aerobic fitness. I hope to stick with it as well. I must admit, this forum is an awesome place. Everyone is really knowledgeable and friendly. It's also amazing to have a place to share my successes and read about others.
JShare87
Footballguy
That's awesome. It seems like you have a bunch of races coming up. Is there such a thing as entering too many races? I really enjoy the smaller races (5 and 10Ks). There are a bunch coming up that I'd like to sign up for, but I don't want to sign up for all of them! What's the ruling on this? Is a 5k a month too much?
pbm107
Footballguy
@Juxtatarot another impressive week and that run yesterday was incredible.
What I like to do for non-goal races is just front load the weekly mileage. However after your workout yesterday I don't know if I'd do that, you may need a couple light days to recover. I'd skip the 5K, or run the 5K with lower expectations as your workout for the week, or taper for both races. Considering the marathon and 10k are your goals races I'd run the 5k as a workout and taper for the half. Be careful that is a lot of racing and you sort of raced yesterday.
What I like to do for non-goal races is just front load the weekly mileage. However after your workout yesterday I don't know if I'd do that, you may need a couple light days to recover. I'd skip the 5K, or run the 5K with lower expectations as your workout for the week, or taper for both races. Considering the marathon and 10k are your goals races I'd run the 5k as a workout and taper for the half. Be careful that is a lot of racing and you sort of raced yesterday.
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Juxtatarot
Footballguy
I wouldn't have signed up for the 5K to begin with but my mom is running it too so skipping isn't really an option. Your advice makes lots as sense (as usual). Thanks.
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Juxtatarot
Footballguy
A 5K or 10K a month is certainly fine, especially when you're new to the sport. I think even a couple a month is fine for you. Enjoy this period of rapid improvement because it won't last forever! My best advice I can give you is just do what you want to do and don't try to overthink it. The longer races are different, especially marathons which can take a long time to recover from and requires some specialized endurance training.
JShare87
Footballguy
Juxtatarot
Footballguy
Something else that I'm sure you're considering in all of this is the Florida weather. I know the summer heat and humidity can make running miserable. Maybe get some races in before things get too bad.
JShare87
Footballguy
Agree. One question if you don't mind. My max heart rate is 193 and my lowest heart rate is 36. What heart rate should I run at during most of my runs?
tri-man 47
Footballguy
pbm107
Footballguy
Juxtatarot
Footballguy
My max is in the low 180s, resting in the 40s. I guess I've been running in the high 120s to low 130s for most runs these days.
I think you should probably keep doing what you're currently doing since it's working well for you. It looks like you were in the 140s on that run you uploaded to Strava with a pace in the low 8s. That's probably fine.
JShare87
Footballguy
-OZ-
Footballguy
About the same here. 145 is about right, though I'll let it get up to 149 before I slow down intentionally.
Funny (but makes sense) my average hr has decreased as I'm adding miles at the same effort.
Hang 10
Footballguy
Wow, impressive weekend around here.
@-OZ- Way to get it done!
@Juxtatarot Your training looks top notch. 2:52 marathon??
@JShare87 a 1:31 for your first half is badass. Nice job!
On my end, I'm pleased to get another solid healthy week in the books.
M - 7.45 miles in the AM @ 8:06(152) ....Strength training in the PM
T - 10 miles @ 8:00(156)
W - 5.2 recovery miles @ 8:53(142) & Strength training
TH - First workout of the year for me. 3 tempo miles @ 6:36(184) Felt good to run faster but I got a long way to go. Overall ran 8 miles @ 7:41(161)
F - 5.2 recovery miles @ 8:56(140) & Strength training
S - 15.6 @ 8:03(157) Starting to get stronger on my long runs. I think I'll add some progressions and fast finishes here soon.
S - OFF
51.5 miles for the week.
I have a half marathon coming up in 2 weeks and not really sure how I want to approach it. Of course I have the part of me that wants to go all out but I'm thinking I should probably hold back because I don't want to waste time recovering when I'm finally getting into a training groove. Maybe start conservative and then push for a negative split?
@-OZ- Way to get it done!
@Juxtatarot Your training looks top notch. 2:52 marathon??
@JShare87 a 1:31 for your first half is badass. Nice job!
On my end, I'm pleased to get another solid healthy week in the books.
M - 7.45 miles in the AM @ 8:06(152) ....Strength training in the PM
T - 10 miles @ 8:00(156)
W - 5.2 recovery miles @ 8:53(142) & Strength training
TH - First workout of the year for me. 3 tempo miles @ 6:36(184) Felt good to run faster but I got a long way to go. Overall ran 8 miles @ 7:41(161)
F - 5.2 recovery miles @ 8:56(140) & Strength training
S - 15.6 @ 8:03(157) Starting to get stronger on my long runs. I think I'll add some progressions and fast finishes here soon.
S - OFF
51.5 miles for the week.
I have a half marathon coming up in 2 weeks and not really sure how I want to approach it. Of course I have the part of me that wants to go all out but I'm thinking I should probably hold back because I don't want to waste time recovering when I'm finally getting into a training groove. Maybe start conservative and then push for a negative split?
Osaurus
Footballguy
This. Getting in a few more this month and next month. Slowing down to 1 a month until September. Even early morning races here in FL in summer can be rough speaking from experience.
tri-man 47
Footballguy
My max is around 190. The first mile of races (which I push while the HR is low) are in the mid-150s. By mile two, I'll be pushing high 150s into the low 160s and hold that, generally, for the first half of the race, then let it climb through the 160s. The last miles will be in the 170s (and painful).
tri-man 47
Footballguy
Good cross training week with a couple of breakthrough workouts:
Swim (2): 1,500 yards (30 laps, 29:50); 2,500 yards (50 laps; 50:02)
Bike (1): one hour on stationary bike (fast rpms around 100+ with resistance building to tough mid-cycle peak; machine showed 21.25 miles, and that's with 5 minutes wu/cd))
Runs (2): 3 miles; 7 miles
Strength: dips and dumbbells
The second swim and the bike workout were great. I felt them throughout the next day. My last 50 lap paced swim was 8 years ago ..and 20 second slower. Spring break at the university coming up, so I can push things throughout the week.
Swim (2): 1,500 yards (30 laps, 29:50); 2,500 yards (50 laps; 50:02)
Bike (1): one hour on stationary bike (fast rpms around 100+ with resistance building to tough mid-cycle peak; machine showed 21.25 miles, and that's with 5 minutes wu/cd))
Runs (2): 3 miles; 7 miles
Strength: dips and dumbbells
The second swim and the bike workout were great. I felt them throughout the next day. My last 50 lap paced swim was 8 years ago ..and 20 second slower. Spring break at the university coming up, so I can push things throughout the week.
ChiefD
Footballguy
Still can't get my legs loose, so tried an every other day approach this week. Got in some nice runs: 2 six milers and then 8 miles yesterday. So 20 miles for the week, albeit slow miles. Heart rate running high, but to be expected.
5 weeks out from my half marathon, which will be nothing more than a long training run. Plan is to run tomorrow, then soccer on Tuesday, than a short recovery run on Wednesday.
Heading to Naples on Thursday for spring break with the kids, so my plan there is run each day on the beach and just run. We are staying literally 1 minute from the beach, so there will be some slow, awesome, miles.
New job is going great - so things are good. Life is good. Love how everyone is killing it here lately. Looks like an awesome year for the gang here.
5 weeks out from my half marathon, which will be nothing more than a long training run. Plan is to run tomorrow, then soccer on Tuesday, than a short recovery run on Wednesday.
Heading to Naples on Thursday for spring break with the kids, so my plan there is run each day on the beach and just run. We are staying literally 1 minute from the beach, so there will be some slow, awesome, miles.
New job is going great - so things are good. Life is good. Love how everyone is killing it here lately. Looks like an awesome year for the gang here.
mr. furley
Footballguy
a local half/15k that i run (the 15k part), which has been ongoing for 40 years, has been discontinued :(
the founders widow passed away last year and the people helping her organize the race have decided not to go on
http://www.dicklytiespringclassic.com/
the founders widow passed away last year and the people helping her organize the race have decided not to go on
http://www.dicklytiespringclassic.com/
ChiefD
Footballguy
SFBayDuck
Footballguy
I was waiting to find time to write one of my typical pages-long race reports, but I don't think this one warrants that - so only half a page. As I told my girlfriend last night this race was "uneventful" , which is exactly what I was hoping for.
I've always gone into an ultra with a handful of 4+ hour/20+ mile training runs in my legs. Of course in years past I tended to run 4-5 times most weeks, with little to no focus on intensity, just making sure I hit that long run 2-3 times per month and trying to get about 40 total weekly miles. But since mid-January when I started States training I've run 6 times almost every week, I had that three week block of hill repeat/vo2 work, my volume has been 43-50 miles, but I've been light on the weekend long runs. So I pushed off a planned tempo block in February so that I could build that long run up a little, as going into February my longest run had been under three hours and only about 14 miles. In February I went 16, 17, and then 19 with 3,100' of gain just 8 days before the race, which I knew was a bit like cramming for a test but mentally I needed at least one 4+ hour effort before a 50K.
So I drove up to Cool, CA, at 4:00 AM yesterday morning really not knowing what to expect. I was there by 6:00, in time to see the sun rise over a row of porta potties - race day, for the first time for me since August! I knew that my consistency and quality for about 2 months has been better than ever, but my only long run was inside the 10-day window required to fully adapt to it. So at 8:00 AM the horn went off and I headed off down the road for a mile plus before turning onto the trail....and just did my thing. I held back a bit early on, with a plan of "take it easy to the river, see what you have getting back up the hill, and then see what's left for the rollers to the finish." It was muddy, with standing water knee deep in places. But the rain held off and it turned out to be a beautiful day.
Really, the race played out like I hoped. I felt strong through the first 18 miles, hit the climb up out of the American River Canyon hiking with purpose including the Goat Hill climb (only .2 miles but 20% avg grade), hitting the top still feeling good. I moved well along the rollers after that trying to dial in that "all day" ultra pace, and according to Strava finished the final climb and run into the finish better than any of my prior three Way Too Cool efforts.
I ended up at 6:08:21, 14 minutes off my PR from 2015. But considering the muddy conditions and an extra .3-.4 of a mile (including a climb) on the course due to a washed out section of trail, I was really pleased with the result. The purpose was to get in a long, supported training run, practice my nutrition (gel every 30 minutes plus 1 bottle/hour electrolyte drink), and come out uninjured. So I consider the day a success.
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tri-man 47
Footballguy
Great to hear it, Chief!!
(Watch those beach runs. I did one barefoot a year ago and got bigly blisters on my toes. It is good fun, though, to run along the beach!)
pbm107
Footballguy
Great race, "uneventful" is rare and is a really good sign for any race especially for the marathon distance or greater. Looks like you are really dialed in on your race day execution and you're seeing the benefits of more consistent training.
pbm107
Footballguy
First week of the taper for me and I got in 60 miles and I am peaking at the right time. Two runs really stood out, my tempo run where I ran 6 @ 6:15 HR 170 and a 17 miler the next day 7:45 HR 143. I averaged 7:46 @ 141 for the week.
I have one interval session 3 x 1600s and a 13 mile run scheduled for the week and the rest easy running with strides. My goal is to keep the intensity similar to this week (average in the low 140s) while decreasing the mileage. I think I made a mistake in my last marathon cycle of backing off the effort level too much averaging 134 and 135 two weeks out from the marathon.
I have one interval session 3 x 1600s and a 13 mile run scheduled for the week and the rest easy running with strides. My goal is to keep the intensity similar to this week (average in the low 140s) while decreasing the mileage. I think I made a mistake in my last marathon cycle of backing off the effort level too much averaging 134 and 135 two weeks out from the marathon.
mr. furley
Footballguy
it was great. some really challenging hills. ran through my old family neighborhood so always a treat to get back out there and run it. kind of a reminder to myself of how much times have changed.
pretty sure i'm going to run the route on that day anyways. pretty sure i won't be the only one.
Juxtatarot
Footballguy
I wonder about this part...
I don't know why these costs would increase tenfold unless, perhaps, the powers that be didn't really want the race to happen.
mr. furley
Footballguy
yeah, that struck me as odd. in my handful of years running it, i have seen one cop on the course. and that was because he had someone pulled over. other than that the entire course is manned by volunteers. i've seen one official race flag on the course. the idea that the city/police intervened in some way doesn't ring true but having never organized a race before, i have no idea how that all works.
it's really... out of the way. it starts on the UWGB campus, which is a dead zone on a Saturday morning.. then empties out on to a lightly trafficked country'ish road and dips in to newly developing neighborhoods with little to no traffic at all. it's not like we're interrupting city arterials and crossing train tracks or bridges.
Brony
Footballguy
My rehab has been progressing nicely. Legs are still getting used to the new amount of work that I'm asking them to put in, so I took it easy on Saturday and just did a 2 mile jog. Since I've been running a lot more this year, I have neglected doing other basic fitness, so I decided just to do some squats and lunges using body weight only, you know, just take it easy. Nothing fancy. Legs were a little sore yesterday in some new spots. But today, holy ####, I'm walking like a 75-year old penguin. Took the elevator to my 3rd floor office which I never do. I need to pay more attention to these other muscles.
My right calf has been doing pretty darn good through all of this. The lateral head of the gastrocnemius has always been the problem child when running. As in, always. That part of the leg is 99% good now. I'm still getting some small occasional muscle pulls in the hamstring behind the knee, but it's pretty minor and I can tell it's transient. Still crossing fingers that this continues, but I do know that I've had more quality "I'm not scared that something bad is going to pop" runs so far in 2017 than I had in all of 2015.
Up to 4 miles daily now and looking to slowly increase that each week.
My right calf has been doing pretty darn good through all of this. The lateral head of the gastrocnemius has always been the problem child when running. As in, always. That part of the leg is 99% good now. I'm still getting some small occasional muscle pulls in the hamstring behind the knee, but it's pretty minor and I can tell it's transient. Still crossing fingers that this continues, but I do know that I've had more quality "I'm not scared that something bad is going to pop" runs so far in 2017 than I had in all of 2015.
Up to 4 miles daily now and looking to slowly increase that each week.
Juxtatarot
Footballguy
Brony
Footballguy
Nope, in fact, he expects it and was happy that I'm pushing it to find those barriers.
Not that it's the same type of injury, but my ankle went through something similar in October where there as an initial fix (muscle remodeling) and then I experienced numerous pulls, aches, micro-strains in the ankle area over the next 6 to 8 weeks and then they eventually went away.
It's a 2 steps forward, 1 step back healing process, but ultimately, the leg has been feeling healthier and normal slowly but surely.
Brony
Footballguy
BTW, I'm assuming that you're @Juxtatarotdoing the Shamrock 5K this Saturday. I have a sleepover (no, I'm not 12) downtown that will keep me out of contention this Saturday morning, but if you have a 5K coming up in April or May, keep me posted.
Juxtatarot
Footballguy
No, it's a 5K in downtown Naperville.
I'm not looking to add another for a while so I can stay on track with marathon training. However, I'd be up for one afterwards. Maybe something in late May? It seems like there are multiple options every weekend then. Maybe we can get @tri-man 47 to join us.
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Brony
Footballguy
St. Paddys Day 5K? I was way off.
Yep, let's figure out a date when we can get @tri-man 47 and @Annyong out!
-OZ-
Footballguy
ChiefD
Footballguy
Brony
Footballguy
-OZ-
Footballguy
Juxtatarot
Footballguy
-OZ-
Footballguy
Lots of people do. It's a rather nuanced record - 40 year old, timed event, Alabama, male... the girl I finished with has the real record.
Juxtatarot
Footballguy
SFBayDuck
Footballguy
Sand
Footballguy
Yeah - that's pretty awesome but I know some of the trail runners around here who are flippin' ridiculously fast.
