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Ran a 10k - Official Thread (12 Viewers)
- Thread starter Ned
- Start date
Juxtatarot
Footballguy
Nice run! My guess is you're right. Max in maybe the high 180s. By the way, I think the HR you've normally been training at for most runs (in the 140s) is fine assuming it doesn't feel too taxing.
Brony
Footballguy
ChiefD
Footballguy
-OZ-
Footballguy
Total for 2017:
Distance
1,061.1 mi
Time
151h 51m
Elev Gain
28,110 ft
Runs
111
which means 301
miles, almost 42 hours for April. and Alabama is starting to get muggy.
Juxtatarot
Footballguy
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-OZ-
Footballguy
It's funny, I checked duck to get an idea of what the good ultra dudes do - he's done Everest three times already.
SFBayDuck
Footballguy
If instead of "good" you mean "back of the mid pack" ultra dudes, then yeah. I just uploaded yesterday's run and that brings me to just over 95,000' for the year.
As for "good", most of those guys and gals are well into the 125K+ range for the year. 55 year old Megan "The Queen" Arbogast has put in over 227K this year already. And Jim Walmsley, the best ultra runner not named Killian (and I think he'll beat him at UTMB this year), is sitting at almost 264K.
Pretty sure I'm done for the month, think I'll take today off. I put in 50:45 (2nd highest month ever) for 238 miles and 34,554' (both highest ever) for April.
-OZ-
Footballguy
tri-man 47
Footballguy
Way to go, Duck!--
Busy final week of the semester for me, so nothing too new on my training - one quality swim, two quality bikes, and three runs: 4, 4, and 10. The 10 miler is kind of new ...haven't put in that distance since fall. Pace was nice and steady; no unusual pain afterwards. My schedule now breaks considerably free, so I'll hit May hard before the June 11 race. Gotta get my bike cleaned up (or replace it) so I can start a lot of outdoor riding.
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SFBayDuck
Footballguy
We pretty much skipped over this...super impressive the volume you're getting in this year. That deep base you are building will put you in a great position for Pinhoti. As I limp around on my trashed quads today, I have to ask if you are planning on ramping up the vert in the Fall leading into the race? It looks like the course has 325' change (not just gain) per mile, which is what someone like Jason Koop would tell you to target in your specific training block leading into the race. But because a lot of that looks to be concentrated from miles 35-85, I'd up that to 450'/500'mile in a few weeks or key long sessions if possible where you train, because that's probably closer to what you'll face during those 50 miles. And Koop doesn't like downhill repeats, but he's pretty much on an island on that one as most other ultra coaches seem to work some of that in.Total for 2017:
Distance
1,061.1 mi
Time
151h 51m
Elev Gain
28,110 ft
Runs
111
which means 301
and Alabama is starting to get muggy.
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MAC_32
Footballguy
Week 1 - 41 miles + 2 strength training. Week 2 - 35 miles + 4 strength training. Week 3 - 37 miles + 2 strength training. Week 4 - 35 miles + 3 strength training. Week 5 - 28 miles + 3 strength training. Week 6 - 49 miles + 3 strength training. Had the down week, but offset it with a strong finishing week (most monthly miles post marathon) and maintained the strength training regimen. Success.
On the surface efficiency took a step back @ 8:05 per mile, but I ended up spending a lot of time on the hills - makes sense I guess. 5,915' of elevation gain, while just a wet fart for Duck, rivals what I was doing last Summer when I was running 60-80 more miles per month. Plus I capped the month with a 20 miler on trails and was not at all focused on speed (9:41 net pace) - just time on feet. It was on the back end of a very intense training week too.
Other than yard work I took Saturday/Sunday completely off in thinking I may have a clearer picture about what I want to do in May, but here I am having no clue right now. Maintenance mode is hard. I want to continue to do what I have been doing, but I think I've reached the point in which I need to identify a short term goal too.
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tri-man 47
Footballguy
Preaching to the choir, brother ...preaching to the choir.MAC_32 said:
Total for 2017:
Distance
1,061.1 mi
Time
151h 51m
Elev Gain
28,110 ft
Runs
111
which means 301
and Alabama is starting to get muggy.
Good call out Duck, as I totally missed that. That's a huuuuuge start to the year for @-OZ-. Nice work Oz.SFBayDuck said:
MAC_32
Footballguy
-OZ-
Footballguy
SFBayDuck said:
My usual running routes are rather flat. We have a nice hill near my old office, but I won't be there again for at least a few weeks. (if all goes well on the job front, which it should, I'll be back on the Arsenal and start doing repeats on this brute) I can go out of my way and perhaps even drive to hills, or on the weekends (weekday traffic makes it more dangerous) I can run out 3.5 miles, then roughly hit the 450' / mile recommendation. There's really not a lot of places to do that here. Could go to running stairs or something I guess. BTW - thanks for reminding me that miles 35-45 are gonna be killer. Think that will be a good place to walk?
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SFBayDuck
Footballguy
BTW - thanks for reminding me that miles 35-45 are gonna be killer. Think that will be a good place to walk?
The most 100-mile specific training you can do is to practice your uphill powerhiking and run lots and lots of downhills.
-OZ-
Footballguy
yeah, I always hate that - which is of course, all the more reason to do it!
The most 100-mile specific training you can do is to practice your uphill powerhiking and run lots and lots of downhills.
when you run downhill in training (or race) do you just go for it or do you control your pace? IOW - hammer or not to hammer?
Juxtatarot
Footballguy
Even though the race isn't that far away, I'm still taking Friday off work and have a hotel booked by the start. It's a 7:00 start so I didn't want to wake up super early to get there.
Forecast still looks good (44- 49 degrees, 7 -10 mph winds). 20% chance of rain now. I am worried that Friday is going to be very windy (25 mph) and I'm hoping the forecast is right and those winds don't come later or stick around.
My PR is 2:58:20. My plan now is to try to be around 1:29 at the half. The course is pretty flat being along Lake Michigan so I won't have to worry about elevation. Hopefully I'll feel pretty good at the half and I can speed up maybe 5 seconds a mile the second half.
That said, I rarely follow my plans so who knows what will happen. I'm certainly nervous. I'm never confident in any race and this one is no different. When I think about, it seems impossible to hold that pace for that long but I'm counting on taper magic doing its work. And getting some calories in during the race might help. I haven't had calories while running since 2015 (and I don't eat in the mornings) so that might give me a little boost. It also might be nice to have some water. I've only brought water on runs a couple times this year. (Yes, I know, one is suppose to practice what they'll do in race. I'm setting a bad example.)
If anyone wants to follow, here's runner tracking. I don't have a bib number yet so I think you'll have to look me up by name. It's not a very big marathon so I'm surprised they have runner tracking at all. I don't know what splits you'd get.
SFBayDuck
Footballguy
in training, there a couple of ways to do it. You can either do a downhill focused workout, where you hammer down either a long hill (ideal) or do repeats on a shorter hill where you're easy/hiking up and running hard down. Or you can do a long run on rolling hills, and focus on running the downhills comfortably hard (that's what Jason Koop recommends). I think a mix of the two in the race-specific training block is ideal. But a little goes a long way. An oft quoted study from the 80s indicated that a single hard downhill session decreased soreness on a future downhill workout for up to 6 weeks. I've been looking for but can't find another study that I read awhile back on a training program for downhills, but I think it was something like 4-6 sessions each two weeks apart and the last one two-three weeks before the race showed the best results.
In the race, my suggestion is to take them controlled and easy. Definitely take advantage of the "free speed" that gravity gives you (if the hill isn't too technical), but be cautious of hammering the quads. If you take early downs too hard (as I did on Saturday), it can make those that come later pretty miserable.
JShare87
Footballguy
pbm107
Footballguy
Sounds like a good plan and I like your chances of getting a PR, you've had a really strong training cycle. Good luck.
SFBayDuck
Footballguy
Funny, right after I posted this I see the following post on FB from Andy Jones-Wilkins, who works for Jason Koop at CTS (and has run WS100 10 times, finishing as high as 2nd to Jurek):
I asked a clarification question and he followed up with, "I am saying 6 weeks. And keep in mind, by hard I mean hard. And only the runner knows what that is."
You've got all sorts of time, @-OZ-, to figure that in. For me that'd be a week from Saturday - pretty sure I won't be ready to do a hard downhill at that point, considering I'm still walking with a limp and have to ease myself into a chair like a pregnant lady.
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ChiefD
Footballguy
ChiefD
Footballguy
Up until 2 weeks or so ago, I had been on a medication for the stomach issues. I had been on this particular one since the beginning of the year, and the whole time I have felt sluggish, and tired, and my legs just have never felt loose, like I was on the verge of cramping all of the time. I believe I mentioned that a month or so ago. I had mentioned that to my doc, but what I was describing was not really a side effect (less than 2% of recorded side effects).
While the stomach issues have settled down, everything else has been out of wack. Consequently, my training has been sporadic, and the half marathon went better than expected a few weeks ago.
Fast forward to last week, and my insurance decided to deny my refill. Which they had approved when I filled it the first time. So my doc prescribes me one that they will approve, and have been on that the last 2 weeks.
So all of a sudden, I feel normal. My legs are starting to feel good again. Energy level is back up, and the few runs I have had over the last week to ten days have actually "felt good."
I wasn't planning on another race this year other than my 5k later this month, but I think I am going to jump back into a fall half marathon. There are a couple of choices here in the KC area, and I have some time to sign up. So gonna see how the next 30 days goes, but feeling pretty good about it so far.
Cautiously optimistic.
While the stomach issues have settled down, everything else has been out of wack. Consequently, my training has been sporadic, and the half marathon went better than expected a few weeks ago.
Fast forward to last week, and my insurance decided to deny my refill. Which they had approved when I filled it the first time. So my doc prescribes me one that they will approve, and have been on that the last 2 weeks.
So all of a sudden, I feel normal. My legs are starting to feel good again. Energy level is back up, and the few runs I have had over the last week to ten days have actually "felt good."
I wasn't planning on another race this year other than my 5k later this month, but I think I am going to jump back into a fall half marathon. There are a couple of choices here in the KC area, and I have some time to sign up. So gonna see how the next 30 days goes, but feeling pretty good about it so far.
Cautiously optimistic.
SFBayDuck
Footballguy
Good news, hope you continue to feel good and are able to get back at it more consistently!
Juxtatarot
Footballguy
ChiefD
Footballguy
gruecd
Footballguy
Did "death by burpees" at CrossFit this morning. Start a timer, and do one burpee during minute one. Do two burpees during minute two, three burpees during minute three, and so on. Do as many rounds as possible for 10 to 20 minutes until you can't do anymore. Only completed ten rounds, whereas everybody else did 14-17. I've got some work to do.
That being said, I did also max bench at 235. Did 300+ waaaaaay back in high school, but it's cool trying to work my way back up to that!
That being said, I did also max bench at 235. Did 300+ waaaaaay back in high school, but it's cool trying to work my way back up to that!
Juxtatarot
Footballguy
Clif Shots that expired in January are probably still fine, right?
Brony
Footballguy
which year? I still take daily vitamins that expired in 2013.
Good luck on the marathon!! I'll be checking out the splits.
Brony
Footballguy
I took a week off and have slowly been getting back into things. Thought I was at 100% as of today, but my calf proved me wrong at the 2 mile mark. Felt like a minor strain, so hopefully not too bad. It's just hard to get the energy to run knowing that this thing may continue to nag me.
Juxtatarot
Footballguy
pbm107
Footballguy
mr. furley
Footballguy
was supposed to wake up at 4:30 this morning to run 10 miles
(punt)
looks like we go tonight instead
(punt)
looks like we go tonight instead
Osaurus
Footballguy
Thanks. Been hiking and no running the last couple of weeks. 10k should be okay, but I don't have high expectations for my time. My greatest fear has always been coming in last which I have never experienced. That or not finishing.
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ChiefD
Footballguy
Meh. Finishing last is still finishing. You got off your butt and did something a lot of lazy people never do.
Osaurus
Footballguy
SFBayDuck
Footballguy
Went to a Trail Runners film festival last night, and they showed this one from the following year. As inspiring a story. There was a lot of eye rubbing and sniffling in the theater during the final few minutes of the film.
pbm107
Footballguy
Thanks for posting this, I had seen the other video before but not this one. So how many years until @tri-man 47 can be the oldest to finish?
mr. furley
Footballguy
http://news.nike.com/news/how-to-watch-nike-breaking2-sub-2-marathon?cp=usns_twit_05042017_running_breaking2_cs_to111518
NIKE ANNOUNCES ITS BREAKING2 RACE DATE AND WHAT YOU NEED TO KNOW TO WATCH IT
On Saturday May 6 at 5:45 a.m. in Monza, Italy, Eliud Kipchoge, Lelisa Desisa and Zersenay Tadese will attempt to break the two-hour marathon barrier. Though the event is closed to the public, anyone with Internet access can experience the excitement by tuning into Nike’s live stream of the attempt. Here’s what you need to know.
Watch it as it happens
First, sign up here to receive a notification reminder for when the attempt is happening. Live Breaking2 coverage will begin about 15 minutes before race start. See the time zone conversion chart below to know when to tune in based on where you live. Sal Masekela will host the show while Paula Radcliffe, Craig Masback and Kevin Hart will provide commentary. Other special guests will make appearances throughout the broadcast.
You can access the show through two of Nike’s social platforms:
1) Nike’s Breaking2 landing page on Twitter: You don’t need a Twitter handle or login to watch from here. Because Nike will be live tweeting the event from this handle, this will be the most informative and robust viewing experience.
2) Nike's Breaking2 Facebook page: You will need a Facebook login to view the livestream on this platform. And if for any reason you miss the stream, you can replay the attempt here for up to one week after the event ends.
Nike will also share live and behind-the-scenes moments around the attempt via its @nike Instagram handle. Follow #Breaking2 and tweet @nike and #Breaking2Alerts for live updates on the race. You'll also be able to use a custom Nike Vaporfly Elite shoe emoji on Twitter.
Keep an eye out for the documentary
The powerful journey of the Breaking2 program concludes later this summer with a feature-length documentary produced in partnership with National Geographic.
eta: Kevin Hart.... the comedian?
NIKE ANNOUNCES ITS BREAKING2 RACE DATE AND WHAT YOU NEED TO KNOW TO WATCH IT
On Saturday May 6 at 5:45 a.m. in Monza, Italy, Eliud Kipchoge, Lelisa Desisa and Zersenay Tadese will attempt to break the two-hour marathon barrier. Though the event is closed to the public, anyone with Internet access can experience the excitement by tuning into Nike’s live stream of the attempt. Here’s what you need to know.
Watch it as it happens
First, sign up here to receive a notification reminder for when the attempt is happening. Live Breaking2 coverage will begin about 15 minutes before race start. See the time zone conversion chart below to know when to tune in based on where you live. Sal Masekela will host the show while Paula Radcliffe, Craig Masback and Kevin Hart will provide commentary. Other special guests will make appearances throughout the broadcast.
You can access the show through two of Nike’s social platforms:
1) Nike’s Breaking2 landing page on Twitter: You don’t need a Twitter handle or login to watch from here. Because Nike will be live tweeting the event from this handle, this will be the most informative and robust viewing experience.
2) Nike's Breaking2 Facebook page: You will need a Facebook login to view the livestream on this platform. And if for any reason you miss the stream, you can replay the attempt here for up to one week after the event ends.
Nike will also share live and behind-the-scenes moments around the attempt via its @nike Instagram handle. Follow #Breaking2 and tweet @nike and #Breaking2Alerts for live updates on the race. You'll also be able to use a custom Nike Vaporfly Elite shoe emoji on Twitter.
Keep an eye out for the documentary
The powerful journey of the Breaking2 program concludes later this summer with a feature-length documentary produced in partnership with National Geographic.
eta: Kevin Hart.... the comedian?
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SFBayDuck
Footballguy
mr. furley
Footballguy
had to google it after i read that.
my fear was that he'd be on the broadcast cracking jokes and mocking the process. maybe he'll bring some levity but it won't be an outright mockery anyways.
tri-man 47
Footballguy
Ha! (But what is the oldest age?) That means qualifying races, and luck in the lottery drawing, and being able to go 100 mountainous miles through the night. For now: No thanks. I'll leave the Western States glory to SFDuck (BTW, Duck, see my FB message to you about timing). I'll stay on task for a top 10 age-group finish at Boston in 2021 (this year, in some heat, meant a 3:34).pbm107 said:
SFBayDuck
Footballguy
SFBayDuck
Footballguy
Still messing around with a race report when I have free time, hopefully have something put together this weekend.
In the meantime I went to the doc today to get help dealing with a nasty case of poison oak - blisters, pus, ooze, the whole bit, on the outside of my quad. Beautiful stuff. It doesn't hurt, and the itch could be worse, I suppose, but she gave me a scrip for steroids to help knock it out. I used to be immune to poison oak, but that obviously is no more. And the Western States trail, especially with all the rain we got this winter, is full of it!
In the meantime I went to the doc today to get help dealing with a nasty case of poison oak - blisters, pus, ooze, the whole bit, on the outside of my quad. Beautiful stuff. It doesn't hurt, and the itch could be worse, I suppose, but she gave me a scrip for steroids to help knock it out. I used to be immune to poison oak, but that obviously is no more. And the Western States trail, especially with all the rain we got this winter, is full of it!
