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Ran a 10k - Official Thread (6 Viewers)
- Thread starter Ned
- Start date
SFBayDuck
Footballguy
Oregon has not played well the past two games, and your boys looked great yesterday....so sure, as long as you give me the points!
Honestly, I'm not real confident. If Oregon plays like they are capable (like against Arizona earlier this year, or the first half of the UCLA game at Pauley), then it'll be a great game. We need all the key guys to contribute, which hasn't happened in a game in this tourney yet, and for the switching/hybrid defenses we run to slow KU down a bit. If Josh Jackson goes back to making 38% from 3 instead of the 50% he has in the tourney, that'll also help (not having Boucher really hurts us in the matchup with him).
andyjayhawker
Footballguy
Someone may have already mentioned this, but I think a key benchmark for you would be to schedule a half marathon at some point in your training (maybe 4 weeks out from the marathon?). This will give you a much better indication of what you will be capable of in the marathon, especially because you are relatively new to running.JShare87 said:
Also, keep in mind that the McMillan pace calculator can be misleading for many runners. There is a 538 marathon calculator that seems more realistic to me. (For example, a 20 minute 5k translates to a 3:23 full on 538 but 3:15 on McMillan). I also remember Steve had a nice post about the half-to-full conversion multiplier. If I remember correctly, he suggested about 2.2. So a 90 minute half translates to about a 3:18 full (even though McMillan would project a 3:10 full).
If you've been running 40 mile weeks, I'll throw in another plug for the Pfitz 55mpw programs.
Hang 10
Footballguy
That calculator is pretty good actually. Predicted my last full within a minute.
Juxtatarot
Footballguy
Here's the link
KInd of fun to play with the training volume. @Ned Probably OP worthy!
(Personally, though, I don't like it. I find it on the conservative side for me. However, I might be better at longer races.)
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MAC_32
Footballguy
You remember right. I think the training mistakes were margin of error related. I left myself with none. I ran into 'you ran the first part of the race too fast' problems before I ran into '#### it's too hot to marathon' problems, but that was because I intentionally tried to run a notch faster when the conditions were more tolerable.
I get that it came across this way, but I'm not beating myself up over it. I'm just a harsh self critic. Making mistakes is fine, and expected...just don't repeat them. There are other reasons, but one reason I'm waiting until at least next year to give it another go is the extra 5 minutes that comes with me getting into the 35-39 group. That way I won't be tempted to force a plan that I shouldn't. I can run the race the correct way, and if I do...maybe negative split and get that sub 3.
MAC_32
Footballguy
MAC_32
Footballguy
I'll never forget the look on that spectator's face after I looked down and yelled at my phone - SLOW DOWN, YOU IDIOT!'Mac is also the guy that ran a 5:38 first mile of his half marathon and didn't blow up!
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Hang 10
Footballguy
Ned
Footballguy
pbm107
Footballguy
This isn’t definite but I mentioned it to @Hang 10 last weekend, I am leaning towards skipping Boston 2018. Due to the injuries and bad luck around here I am guessing the FBG turnout in 2018 will be light compared to what I expect in 2019. I don’t have any interest in running Boston two years in a row, and I like the idea of training for a fall race this year without Boston looming 5 months later.
Juxtatarot
Footballguy
I assumed this from your lack of mentioning it in your race report. I'm not certain about myself (assuming I qualify). The idea sounded more fun when I thought there were going to be at least a half dozen of us.
MAC_32
Footballguy
I will say that if this party gets deferred to 2019 that I will prioritize a 2018 marathon. I've been wishy-washy about the timing for my next cycle due to other real life moving parts, but that would change my approach. Knowing my luck it'll end up being like a 2014 or 2015 winter than a 2016 or 2017 though!
Juxtatarot
Footballguy
I purposefully waited to do a spring marathon this year instead of a fall last year because I wanted to make sure you guys all made it before committing. However, after a lackluster summer and fall and not running a marathon at all in 2016, I felt the urge to train for and run one again regardless of Boston.
I don't mind postponing Boston until 2019 but there is a good chance I'll use my old man's handicap for a 2018 qualifying marathon!
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Been lurking but not contributing for quite awhile. I ran the Mt. Mitchell /Black Mt. marathon last year when FUBAR got sick and couldn't toe the start line. I hadn't run in 6 months and was weighing about 230-240 but I finished, although towards the very back of the pack at 7:2X. My knee didn't take too kindly to the event so I became a sloth and proceeded to get even fatter.
Fast forward to Jan 2, 2017. I weighed in at 278.8 and couldn't even run a single mile. Decided to fire up the Broken Couch Potato to Marathon plan. Yes, I got so fat that my sofa broke in the middle. It took two weeks to be able to run my first mile without stopping. That was a 12 min zone 3 mile. I managed to work up to a 12 mile week with a 8 mile long run (actually walked about two miles of this). The bulk of my training was on the spin bike, rowing machine, treadmill, and stair climber.
February 25th I towed the Mt. Mitchell / Black Mt start line in the upper 240's as I recall. Finished at the 75% with a time of 6:51 which was 30 minutes better than last year. Highlite was chugging a beer at mile 24.5 to the cheers of the folks throwing the neighborhood party. I really couldn't run the downhill trail section due to my ankles not being strong enough to support my fat ###, but I knocked out sub 12 min miles over most of the last 3 miles and passed numerous people. Actually bounced back from that event strong with minimal injury.
I'm signed up for the Umstead ultra next weekend. I've been training exclusively indoors for the last 3 weeks. Laying a wood floor for 2 days killed my last week of training (soreness was worse than running a marathon) so my build plan and peak plan have been condensed into this upcoming weekend through Monday. I'll work in a four day taper. Plan is to attempt 50 miles and if I'm feeling good keep on going. Would need to do the 50 miles in 12 hours to even contemplate going further. That said, if they are calling for significant rain, I'm ####ing out. Primary goal is to give myself a shot at winning the Fatballguys challenge and drop 50 pounds in 3 months. I've been training most days on 800 cal. Although I've run virtually no volume, I've got my single mile time down to 7:11 and 5k time under 30 min in the last month so the unconventional training plan has been progressing at least a bit.
So what could go wrong???
Fast forward to Jan 2, 2017. I weighed in at 278.8 and couldn't even run a single mile. Decided to fire up the Broken Couch Potato to Marathon plan. Yes, I got so fat that my sofa broke in the middle. It took two weeks to be able to run my first mile without stopping. That was a 12 min zone 3 mile. I managed to work up to a 12 mile week with a 8 mile long run (actually walked about two miles of this). The bulk of my training was on the spin bike, rowing machine, treadmill, and stair climber.
February 25th I towed the Mt. Mitchell / Black Mt start line in the upper 240's as I recall. Finished at the 75% with a time of 6:51 which was 30 minutes better than last year. Highlite was chugging a beer at mile 24.5 to the cheers of the folks throwing the neighborhood party. I really couldn't run the downhill trail section due to my ankles not being strong enough to support my fat ###, but I knocked out sub 12 min miles over most of the last 3 miles and passed numerous people. Actually bounced back from that event strong with minimal injury.
I'm signed up for the Umstead ultra next weekend. I've been training exclusively indoors for the last 3 weeks. Laying a wood floor for 2 days killed my last week of training (soreness was worse than running a marathon) so my build plan and peak plan have been condensed into this upcoming weekend through Monday. I'll work in a four day taper. Plan is to attempt 50 miles and if I'm feeling good keep on going. Would need to do the 50 miles in 12 hours to even contemplate going further. That said, if they are calling for significant rain, I'm ####ing out. Primary goal is to give myself a shot at winning the Fatballguys challenge and drop 50 pounds in 3 months. I've been training most days on 800 cal. Although I've run virtually no volume, I've got my single mile time down to 7:11 and 5k time under 30 min in the last month so the unconventional training plan has been progressing at least a bit.
So what could go wrong???
JShare87
Footballguy
SFBayDuck
Footballguy
There he is! I was going to out you in here after you told me in the Fatballguys thread that you had Umstead on the calendar, but was waiting to see if you'd pop in yourself. Sorry even the limited training plan you had in mind was derailed by laying some wood (did I read that right?). But should be fun to follow along - and for that reason alone I hope the forecast is good and you toe that line.
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-OZ-
Footballguy
Cool. Has me going 3:11
Now I need to find a marathon. Considering the country music marathon, I've done that a few times. Kind of a tough course iirc.
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JShare87
Footballguy
Thanks will do. By the way my event is a week from Saturday if you're talking about racingThanks will do. By the way my event is a week from Saturday if you're talking about racingBnB and Osaurus! Get some
-OZ-
Footballguy
Osaurus
Footballguy
Most appreciated. Think I can beat my PR based on my hill climb 10k time in January. We'll see how I feel in the morning.
JShare87
Footballguy
bushdocda
Footballguy
SFBayDuck
Footballguy
Is there a 105-110 year old qualifying time? Who am I kidding, if there was I couldn't meet that now.
Nigel
Footballguy
Ugh, predicts that I was in 3:24 shape when I ran Boston last year...finished +32 min. The worst thing about not being able to run now is knowing I never ran my best race. Keeps me up at night, often.
Osaurus
Footballguy
So I think I'm starting by to figure out this longer distance stuff. Beat my 10k PR by 8 minutes (I had to verify it). Keep in mind my last one was at a place with the most elevation change in all of Florida. Think I left some out there today, but that's what next time is for. Next race isn't until April 22. I gots some training to do. 
JShare87
Footballguy
Awesome job!So I think I'm starting by to figure out this longer distance stuff. Beat my 10k PR by 8 minutes (I had to verify it). Keep in mind my last one was at a place with the most elevation change in all of Florida. Think I left some out there today, but that's what next time is for. Next race isn't until April 22. I gots some training to do.
Juxtatarot
Footballguy
Congrats! I noticed your HR stayed pretty low. I'm sure you can shave off several more minutes if you keep this up.Osaurus said:So I think I'm starting by to figure out this longer distance stuff. Beat my 10k PR by 8 minutes (I had to verify it). Keep in mind my last one was at a place with the most elevation change in all of Florida. Think I left some out there today, but that's what next time is for. Next race isn't until April 22. I gots some training to do.
Do you have any plans or goals to increase your weekly mileage? If so,to how much?
Osaurus
Footballguy
You noticed that, huh? I was surprised by my HR too. No doubt more than a few minutes there. Admittedly I've been slacking for a while with regular running. Races have been sort of supplemental for me if that makes sense. At one point I was running my neighborhood 5 times a week so ~15 miles a week aside from gym cardio. Heading out tomorrow with Mrs. Osaurus to find a longer route outside my neighborhood. Something in the 10k range. Looking to get back to at least what I was running to start and then possibly double it by Summer (aka hell on earth in FL). So shooting to gradually get to 30+ (peanuts for most of you ?). Keep inspiring me and I'll keep kicking my own ### out there.
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Osaurus
Footballguy
One is course record and the other is king of the mountain. I'm guessing KOM does hill calculations and stuff. Also most here would probably know more than me on this subject.
-OZ-
Footballguy
I went ahead and googled the question. Answer - youtube style, turns out it's the same as a Century. (run vs. ride)
Eta:
at the dude setting a world record in his first 25.7 mile run.
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Brony
Footballguy
Nice run! Any ####ty medals this time? Or do you need to check the mailbox for the next few months?Osaurus said:So I think I'm starting by to figure out this longer distance stuff. Beat my 10k PR by 8 minutes (I had to verify it). Keep in mind my last one was at a place with the most elevation change in all of Florida. Think I left some out there today, but that's what next time is for. Next race isn't until April 22. I gots some training to do.
Brony
Footballguy
Nevermind - just saw your strawberry basket on Strava. Congrats!! Very nice run, or should i say Berry Nice Run! (sorry, I've read Strawberry Shortcake books with my kids the last 5 years).
bushdocda
Footballguy
Sitting waiting for pancakes after getting cleaned up following 17.75k race (Marine corp race series) this morning - went well and I am pleased. Overall I wanted a lower avg per mile close to 8 even but came in at 8:35 per and just under 1 hr 35 mins. Didn't know how exactly to pace with the unknowns of the hills and terrain and shocker they both showed up. Congestion and first downhill were tough with chunky rocks to navigate along with people. Once it spread out it was ok and the uphills were fine as folks slowed. I planned to push it hard from miles 5-9 on the flattest section but knowing I had the same up and downs in the last couple miles as the first couple I didn't push below 8/mile. Still pleased I pushed the pace on that stretch. Also pleased a could finish strong on the last flat mile. Got my qualifier code which was primary objective of the whole race so the Marine Corp Marathon in Oct is official.
Running 10 mile race in DC next weekend so recovery week planned with some miles tomorrow and then see how I feel Monday. Might spin on the bike a bit and read about marathon training. The Pfitz one would destroy me, I am going to need to roll up from my current 20s per week to 30 and 40. No way I should attempt 50+ anytime soon. I think the MAF training approach has been very good to me and I will stick with that for most my upcoming miles and probably for the foreseeable future. It keeps me feeling much better.
Thanks for the continuing motivation and collective insights all, it means a lot.
Running 10 mile race in DC next weekend so recovery week planned with some miles tomorrow and then see how I feel Monday. Might spin on the bike a bit and read about marathon training. The Pfitz one would destroy me, I am going to need to roll up from my current 20s per week to 30 and 40. No way I should attempt 50+ anytime soon. I think the MAF training approach has been very good to me and I will stick with that for most my upcoming miles and probably for the foreseeable future. It keeps me feeling much better.
Thanks for the continuing motivation and collective insights all, it means a lot.
-OZ-
Footballguy
You noticed that, huh? I was surprised by my HR too. No doubt more than a few minutes there. Admittedly I've been slacking for a while with regular running. Races have been sort of supplemental for me if that makes sense. At one point I was running my neighborhood 5 times a week so ~15 miles a week aside from gym cardio. Heading out tomorrow with Mrs. Osaurus to find a longer route outside my neighborhood. Something in the 10k range. Looking to get back to at least what I was running to start and then possibly double it by Summer (aka hell on earth in FL). So shooting to gradually get to 30+ (peanuts for most of you ?). Keep inspiring me and I'll keep kicking my own ### out there.
To the bolded- it's fun to scope out your own routes but you can check strava for segments. Then you can use the segments to plan on the map / create route feature. It's quicker, though not quite as much fun as doing it on the ground.
SFBayDuck
Footballguy
Sand
Footballguy
I'm still alive. Nice 65 mile ride today - 163 avg. HR (65% of the ride at threshold or above), so effing hard ride. I saw more 170+ on my HR meter than I have in a long, long time.
Training is super spotty. I've traveled all but about 2 weeks this year. Not looking like it's going away anytime soon, so rides like this will be a treat this year.
Good to see all the great stuff continuing to happen in here. You guys are kicking ###.
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-OZ-
Footballguy
sounds awesome sand! And now I miss riding.
Took a different route this morning, ended up at a dead end at a stream where I could either turn around and run a mile back, cross the creek/river (what's the best term for a 5'deep, 20 yards across long body of water? Stream/river/brook? ) or climb on train tracks and cross"stand by me" style. So I did that. Luckily no train. Then got caught in the fenced in area of the airport, lucky there was a small opening in the gate... that was fun.
Took a different route this morning, ended up at a dead end at a stream where I could either turn around and run a mile back, cross the creek/river (what's the best term for a 5'deep, 20 yards across long body of water? Stream/river/brook? ) or climb on train tracks and cross"stand by me" style. So I did that. Luckily no train. Then got caught in the fenced in area of the airport, lucky there was a small opening in the gate... that was fun.
Juxtatarot
Footballguy
I was back over 70 this week with 73.5 miles. Averaged 7.9 mph/127 HR. Weeks back I've posted these results over the marathon training period and I'm still showing some improvement. Picking some weeks:
Week 1: 7.9/139
Week 4: 7.8/132
Week 6: 8.0/132
11 (this week): 7.9/127
I'm at 257.5 miles for the month. I'd like to get to 300 but I have my final tune-up race Saturday (10K) and I want to rest a bit so I'll do well for that. I'm debating front-loading the week a lot or just not caring about 300.
Week 1: 7.9/139
Week 4: 7.8/132
Week 6: 8.0/132
11 (this week): 7.9/127
I'm at 257.5 miles for the month. I'd like to get to 300 but I have my final tune-up race Saturday (10K) and I want to rest a bit so I'll do well for that. I'm debating front-loading the week a lot or just not caring about 300.
-OZ-
Footballguy
@Juxtatarot I'm always amazed by your HR. Your mileage and speed are impressive while attainable but that heart rate is something else.
SFBayDuck
Footballguy
This. I can't run at any pace at a HR that low - I pretty much have to walk. And sounds like you had a fun adventure this morning!-OZ- said:
Speaking of walking, I hit the 2,571' East Peak of Mt. Tam this morning, slow and steady power hiking up and easy running back down. All in was about 4:15 of time on feet with 3,255' of total elevation gain, and was out there by myself for 90% of it. Thanks to four days in Vegas this week, the first three of which I didn't run at all, I'm a little light for the week compared to where I've been but still squeezed in 7:21, about 4,440' of gain, including a good 3 x 8:00 tempo workout over the past four days.
