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Ran a 10k - Official Thread (3 Viewers)

Doing a 25K trail "fun run" tomorrow morning.  Drive to the finish, catch a bus to the start, and run back.  My normal running partner is out of town, so I figured this would be better than running for 2-3 hours by myself.

I've got a 25K trail race on April 22, an 18-mile trail fun run/race on April 29, and a 50K trail relay on May 6.  I still need a partner for the relay, so if any of you Illinois guys want to come up...

 
gruecd said:
Doing a 25K trail "fun run" tomorrow morning.  Drive to the finish, catch a bus to the start, and run back.  My normal running partner is out of town, so I figured this would be better than running for 2-3 hours by myself.

I've got a 25K trail race on April 22, an 18-mile trail fun run/race on April 29, and a 50K trail relay on May 6.  I still need a partner for the relay, so if any of you Illinois guys want to come up...
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It's awesome you're focusing on the trails now.  Any plans to move up in distance?  I have a feeling you could crush a 50M.

 
Managed to get in 300.2 miles for March.  That was a little more than I originally planned so I'm happy about that.

 I have a 10K tomorrow.  Weather looks good.  I'll be very disappointed if I don't PR.  I'm most worried about getting another side stitch.  Also, I want to make sure I don't go out too fast.

 
Juxtatarot said:
Managed to get in 300.2 miles for March.  That was a little more than I originally planned so I'm happy about that.

 I have a 10K tomorrow.  Weather looks good.  I'll be very disappointed if I don't PR.  I'm most worried about getting another side stitch.  Also, I want to make sure I don't go out too fast.
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GL!

Add some belly breathing to your warm-up routine to get those intercostal muscles and the diaphragm stretched out.  

 
SFBayDuck said:
It's awesome you're focusing on the trails now.  Any plans to move up in distance?  I have a feeling you could crush a 50M.
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I've done a few 50Ks and one 50-miler at Ice Age back in 2013.  Took me almost 10 hours.  Sucked.  Not sure I want to experience that kind of fatigue ever again.

My best 50K was 4:54 back in 2012.  

 
gruecd said:
I've done a few 50Ks and one 50-miler at Ice Age back in 2013.  Took me almost 10 hours.  Sucked.  Not sure I want to experience that kind of fatigue ever again.

My best 50K was 4:54 back in 2012.  
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Right after I typed that I was thinking you had done a 50M before.  

 
gruecd said:
I've got a 25K trail race on April 22, an 18-mile trail fun run/race on April 29, and a 50K trail relay on May 6.  I still need a partner for the relay, so if any of you Illinois guys want to come up...
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Wish I could join you ...that'd be fun.  But my bone spur issue IS still an issue, so I can't commit to any running races right now.

 
Juxtatarot said:
Managed to get in 300.2 miles for March.  That was a little more than I originally planned so I'm happy about that.

 I have a 10K tomorrow.  Weather looks good.  I'll be very disappointed if I don't PR.  I'm most worried about getting another side stitch.  Also, I want to make sure I don't go out too fast.
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Good luck, I am confident that you will PR.  More importantly very good month, you're setting yourself up for a strong marathon.

 
SFBayDuck said:
Right after I typed that I was thinking you had done a 50M before.  
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I can't say for sure that I won't do another one.  I'm only running 3-4 times/week right now.  I'm also trying to lift at the gym 3 times/week and go to CrossFit 3 times/week.  Working more on overall strength/fitness and not just running.

 
I set out to be more consistent with strength training in March and while I failed in the first half of the month I corrected in the second half, completing 8 sessions over the last 17 days.  Despite the setback I am still way ahead year-over-year.  And most importantly, I was able to do this without stepping back in overall mileage.  I was taken aback by my efficiency though.  I figured I’d be on the plus side of 8 minutes with all the hybrid runs (5) and a slow/messy long trail run to start off the month, but to my surprise I was under.  By a lot actually – 7:49 pace/139 miles.  March last year was when I really started to hit my groove, so seeing that I was 19 seconds per mile faster (across 14 less miles though) tells me a lot about where I am right now.

For April, now that I’ve re-established consistency with strength training I’d like to maintain rather than neglecting it like I did mid-February to mid-March.  I’d like to steer my focus towards being more consistent with week-to-week mileage.  I’ve been up-down-and all around since the marathon (last August actually) and while my month-to-month output has been consistent week-to-week has been far from it.  I’d like to settle in the 35-40 mpw neighborhood the next 5 weeks - I’m on track this week and did 41 last week so that’s a nice start.  I’ll probably have one down week at some point, but as long as there’s only one and I offset it with an up week I’ll still call the month a success.

Nothing sexy, but my plan for this year never was.

 
@MAC_32  You've probably explained this before, but why don't you use a heart rate monitor?  It's clear you like to review data so it seems like it would be right up your alley.

 
Juxtatarot said:
@MAC_32  You've probably explained this before, but why don't you use a heart rate monitor?  It's clear you like to review data so it seems like it would be right up your alley.
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I think I'd have put too much emphasis on it if I utilized one while I was working on building my fitness - listening to the data over listening to my body.  Now that I think I am much more in tune with my effort levels I'm more open minded to it.  If the data tells me a different story than my effort levels I probably won't adjust at that time, but I'll keep it in mind when reviewing later.  For me I think I needed to get to that mindset before considering a HRM.

I also don't want to run with anymore gadgets than I currently do though.  Unfortunately I think we're at least a few years away from it being available on a phone, so I'm deferring the decision until I near my next marathon cycle.  If I had to say a week ago it'd probably be the top of my christmas list, but if I am running a Spring 18 marathon it may be sooner.

 
Juxtatarot said:
Managed to get in 300.2 miles for March.  That was a little more than I originally planned so I'm happy about that.

 I have a 10K tomorrow.  Weather looks good.  I'll be very disappointed if I don't PR.  I'm most worried about getting another side stitch.  Also, I want to make sure I don't go out too fast.
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Curious as to what you think you're going to run. Also, it's funny you are most worried about getting a side stitch. Do you get them often? Along with all my other issues I have been dealing with, those have been happening quite regularly too. My 10 miler last saturday, I had one hit at mile 1 and lasted nearly the entire run. It was brutal, couldn't move anything but my legs the entire run. 

 
JShare87 said:
Curious as to what you think you're going to run. Also, it's funny you are most worried about getting a side stitch. Do you get them often? Along with all my other issues I have been dealing with, those have been happening quite regularly too. My 10 miler last saturday, I had one hit at mile 1 and lasted nearly the entire run. It was brutal, couldn't move anything but my legs the entire run. 
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A long time ago I read something about side stitches. May have come from a link from this forum.

Anyway, the article said something like you are more prone to side stitches when you run if your arms don't pump straight up and down. That if your arms drop and are more outside your body your torso will swing more side to side than if your arms are pumping straight up and down. So imagine keeping your elbows tight to your body.

I read this early in my running career and have never had a side stitch. 

 
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ChiefD said:
A long time ago I read something about side stitches. May have come from a link from this forum.

Anyway, the article said something like you are more prone to side stitches when you run if your arms don't pump straight up and down. That if your arms drop your torso will swing more side to side than if your arms are pumping straight up and down.

I read this early in my running career and have never had a side stitch. 
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To build on this, I think if you run tight you're going to be more prone to them.  If you run loose you'll be less susceptible.  It's an easy thing to tell yourself now, but the body's natural instincts are to tighten up while running - especially when it gets difficult.  It takes a long time to build up the muscle memory to naturally stay loose while running instead of dropping your eyes, bringing the arms up, crossing them over your body, clenching your fists, tightening your shoulders, etc.

Not saying you or juxt are prone to this, all runners are though.  I'd self assess your form to see if you do this during your workouts.  If you are then it could be at least one of the causes.

 
JShare87 said:
Curious as to what you think you're going to run. Also, it's funny you are most worried about getting a side stitch. Do you get them often? Along with all my other issues I have been dealing with, those have been happening quite regularly too. My 10 miler last saturday, I had one hit at mile 1 and lasted nearly the entire run. It was brutal, couldn't move anything but my legs the entire run. 
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I'm going to try to average a hair under 6:10 pace.  PR pace was 6:18.  I should be OK since I've run faster than PR pace for that distance on multiple occasions including during my half marathon a few weeks ago.  I've just never done it during an official 10K.

 I've gotten a bad side stitch a few times now in races and I've felt them "coming on" a few times since having one bad a few weeks ago.   They only seem to happen when running "fast" and seem more likely when the weather is cold.  My guess is the cold weather causes me not to breathe as deeply but I'm not certain that's the cause.  Anyway, I'm going to try to focus on breathing deeper and I'll try to do some "belly breathing" beforehand like Ned mentioned.  I also tend to worry about things by nature so if it wasn't side stitches, it would be something else.

 
Juxtatarot said:
I'm going to try to average a hair under 6:10 pace.  PR pace was 6:18.  I should be OK since I've run faster than PR pace for that distance on multiple occasions including during my half marathon a few weeks ago.  I've just never done it during an official 10K.

 I've gotten a bad side stitch a few times now in races and I've felt them "coming on" a few times since having one bad a few weeks ago.   They only seem to happen when running "fast" and seem more likely when the weather is cold.  My guess is the cold weather causes me not to breathe as deeply but I'm not certain that's the cause.  Anyway, I'm going to try to focus on breathing deeper and I'll try to do some "belly breathing" beforehand like Ned mentioned.  I also tend to worry about things by nature so if it wasn't side stitches, it would be something else.
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Good luck 

 
After Wednesday's tempo effort, my left glute and hammy have been a little tight. Probably just not used to pushing like that, because as you all know I've had very little intensity in my training pretty much ever until this year. I felt it during yesterday's hour recovery, and headed out today with a plan for 1:30 with 3 x 10 tempo. But after 2+ miles of warm up it was still there, so I called an audible and just went 90 minutes easy instead. It didn't get worse, just a little soreness in those areas, and running easy didn't seem to bother me. Hopefully it'll loosen up over the next few days. 

Today's 9 miles caps off my 3rd biggest volume month ever - almost 38 hours and 194 miles. Wasn't huge in terms of vert with a bit under 21K, but another solid month for me. In fact 3 of my top 12 months ever for volume have been the first three months of the year.  It's been all about consistency for me, something I've struggled with in the past.

At the airport now headed to Phoenix for the Final Four. So that means a rest day tomorrow, and likely a hot, dehydrated long effort on Sunday. Hopefully I'll be floating over the trails celebrating a Ducks victory over UNC!

 
Juxtatarot said:
I'm going to try to average a hair under 6:10 pace.  PR pace was 6:18.  I should be OK since I've run faster than PR pace for that distance on multiple occasions including during my half marathon a few weeks ago.  I've just never done it during an official 10K.

 I've gotten a bad side stitch a few times now in races and I've felt them "coming on" a few times since having one bad a few weeks ago.   They only seem to happen when running "fast" and seem more likely when the weather is cold.  My guess is the cold weather causes me not to breathe as deeply but I'm not certain that's the cause.  Anyway, I'm going to try to focus on breathing deeper and I'll try to do some "belly breathing" beforehand like Ned mentioned.  I also tend to worry about things by nature so if it wasn't side stitches, it would be something else.
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Get some!

 
Juxtatarot said:
Anyway, I'm going to try to focus on breathing deeper and I'll try to do some "belly breathing" beforehand like Ned mentioned.  I also tend to worry about things by nature so if it wasn't side stitches, it would be something else.
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Late in races, I'll focus on a strong exhale ...which naturally creates a strong, deep inhale.  That exhale tends to reinforce the cadence as well.  FWIW  Do well!  I expect you'll crush it.

 
 Freaking conga line trying to get parked. Looks like I will miss the drop bag cut off. 

 
need2know said:
anybody ever do this?

https://insaneinflatable5k.com/
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We (my 8Yo and me) almost signed up, decided to do the "cookie dash" 5k with his school's run team instead.

 In his 5k earlier this week he was 7th out of the 30 kids on the run team. The team is mostly older kids, up to 6th grade and he was the fastest 3rd grader.  32:53 which isn't his fastest but it's close and he ran this by himself (I've been with him at his others). Most important he's enjoying it and pushing himself instead of us pushing him.  He's the only one of our four sons running although his 6yo brother is loving baseball.  Our older two just aren't into sports.  

 
-OZ- said:
With 4 miles of mostly walking in the woods yesterday and 8 road miles today, I'm up to another 36 hours and 251.6 miles for the month, 503 miles for the year.  Didn't expect both months to be exactly equal. 
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760 miles and 110 hours on the year now, so 257/38 in March.  I might go for 300 one of these months but not quite there yet.  And it's going to start getting really hot down here and I'm missing cycling so we'll see what May-on has in store. 

April should be good though, my last day in the office will be the 13th and I don't have a job yet (pretty much just waiting for the federal freeze to be lifted although I do have a good lead with a defense contractor) so I'll have plenty of time to run!

No goal races coming up although I might sign up for the country music half if it's not sold out before I get the job.  

 
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Depressed. Congrats Grue. 

In better news, BnB passed AID6 (69.35 miles) in 18h 30m 04s!

 
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Am I to understand the guy has been running for 21 straight hours??  How is that even possible?

God this makes me realize what a colossal wimp I am. 

 
pbm107 said:
There have been a lot of really impressive things around here through the years but @BassNBrew 2017 is right up there with all of them. Congrats to you and @AAABatteries with your life changing transformations.
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Frankly, BnB takes the prize here.  All of you are inspiring but this - losing roughly 25% of your body weight and then running 100 is beyond words.  Keep up the good work Bass! 

 
Otis said:
Am I to understand the guy has been running for 21 straight hours??  How is that even possible?

God this makes me realize what a colossal wimp I am. 
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he has probably walked some and maybe even rested a while, but yeah that's the general idea. 

 
Don't know the elevation profile of Umstead, but 75 miles in 21 hours is an incredible pace too.  There have been some incredibly fast, incredibly long, and incredibly inspiring races by posters in here, but this is probably the most eager I've been to hear about a race in this thread. Unreal. 

 
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-OZ- said:
Frankly, BnB takes the prize here.  All of you are inspiring but this - losing roughly 25% of your body weight and then running 100 is beyond words.  Keep up the good work Bass! 
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Agreed. 

I stopped getting updates, anyone else?  I'm assuming BnB is sleeping right now. Or in a sauna trying to shed a few final lbs. 

 
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