Ran a 10k - Official Thread (3 Viewers)

[Osaurus]

I was in Clearwater 2 weeks ago.  Missed cornhole opportunity.

Another time.  lol @ Birmingham Saints fan.

 

[pbm107]

 I think I’m hyperfocused on setting new PRs.  In my mind, a DNF and finishing with a sub-goal time are equal.  This is something I need to transition out of.  Perhaps part of this comes from the fact that at 46 years old I’m probably on borrowed time for being able to set PRs.  I feel like it’s now or never.  At some point soon I’ll have to give that up and just try to run the best race I have the ability to.

I understand this mindset and I am not looking forward to day when I give up on getting PRs.  I think you still have plenty of time to set new PRs especially at the marathon, but because you have done this well for a while PRs are no longer a given like they used to be.  I think sometimes I discount my prior achievements, PRs are tougher now because we’ve done pretty well.

I know that you will spend too much time evaluating this race attempting to figure out what went wrong and what did I do different from before.  I get it, if we are going to spend 6-9 hours a week doing something we want to do it in a way that maximizes our performance.  For want its worth I don’t see anything in your training or your race execution that I would recommend changing.  You put in very similar mileage and pace in the 3 months prior to this race as you did in 2015, and you ran this first 13 miles of this race within 5 seconds of the 2015 race.  I don’t know what to tell you, other than its good you’re healthy and keep working if you are enjoying it.

 

[tri-man 47]

Sand's bike rides in some epic places. 

Fixed!

rajincajun - I agree that you can absolutely prepare for a HM.  After you build up to the longer runs (which will take a few months; don't rush it), that's when the weight will really start to drop off.  A good "sweet spot" for productive long runs is around 80 minutes.  We'd discuss that some years ago here.  That seems like a pipe dream right now, I know, but again ...give it some months of steady build-up.

Duck - yes, totally psyched and ready to experience east/central Cali!!!  Totally psyched and ready to help you succeed at Western States.

 

[tri-man 47]

As planned, May's my big training push for the 6/11 HIM.  Final exam week at the university was still too busy, but yet:

M: rest day

T: (am) Dumbbells;  (pm) Bike - 50 minutes at new threshold of resistance (~ 22 mph)

W: (am) Run - 8 miles;  (pm) Swim - 2,700 yds (54 laps) with 40 @ 41:00

Th: (am) Stretch/yoga;  (pm) Bike - 60 minutes with 5 minutes cycles of increasing resistance (~21.8 mph)

F: (am) Run - 4 miles;  (pm) Swim - 1,400 yds (28 laps) mostly with paddles, incl 16 @ :58/lap

S: Bike - 60 minutes comfortable, fast-paced spin (~21.4 mph)

S: (am) Run - 8 miles;  (pm) 300 push-ups (10 x 25 every fifteen minutes)

 

[gruecd]

Juxt's pace and heart rate. 

Duck's views.

Steve's pure kickassedness.

BnB's remarkable changes. 

Tri's bike rides in some epic places. 

Y'all kick ###, but those five stand out.

Man, I used to be included in this type of list.  I've gotta start being more regular around here again...

 

[-OZ-]

Man, I used to be included in this type of list.  I've gotta start being more regular around here again...

challenge issued.  Get back on it! 

Mile intervals today, happy to see a new PR (for my strava training) with 5:56.  I think I have a 5:30 in me but it will take some work to get there that I'm not quite ready to focus on right now.

 

[gruecd]

In my mind, a DNF and finishing with a sub-goal time are equal.  

This is the problem, IMHO.  You're too good of a runner to have that kind of losing mentality.

 

[gruecd]

Really struggling right now to decide if I care enough about running Boston again to try to run a fast road marathon this fall.  It would be my 8th time running Boston, and after sitting out the last couple of years, I'm starting to kind of get the itch again, but man....having done most of my running on trails lately, the idea of spending 12 weeks doing a bunch of road running really doesn't appeal to me.

My total weekly mileage has only been around 30 lately (since I've been spending more time at the gym and at the CrossFit box), but I have been doing a weekly long trail run of 15-18 miles.  I'll need to ramp it up a bit in May and June, as my buddy and I are running a tough trail 50K (DWD Devil's Lake) on July 8.  My BQ for next year is 3:15, which means I'll probably need to run sub-3:12.  Haven't gone that fast since Erie 2014 (3:03:49), and that's probably where I'd try to do it again.  Race is September 10, so I'd have to start a 12-week road-specific training block on June 19.  Not sure how the trail fitness will carry over to the roads, since the trails are less about speed and much more about strength/agility.  I'm also quite a bit heavier than I was in 2014; I'm sure I can turn some fat pounds into muscle pounds with the strength work I'm doing, but either way, it's going to be a bigger load to carry that whole way.

Bottom line, I need to decide if I'm mentally ready to do this or not.

 

[andyjayhawker]

This is the problem, IMHO.  You're too good of a runner to have that kind of losing mentality.

I don't recall, I guess I could search back in this thread, but in Steve's Olympic qualification quest, did he DNF races when he knew he wouldn't achieve the qualifying standard?

I see both sides of the coin here. Running 4 miles on an empty tank just to cross the finish line would risk injury, increase recovery time, and be a set back to training over the next several weeks. Not finishing could make sense if you want to save your body or have other races coming up. That said, there is an ethos in sports for "finishing the drill" and there is an element of dishonor (that's probably too strong of a word) in not finishing the race. Meb in Rio doing push-ups at the finish line comes to mind. 

 

[gruecd]

I don't recall, I guess I could search back in this thread, but in Steve's Olympic qualification quest, did he DNF races when he knew he wouldn't achieve the qualifying standard?

Apples and oranges.  It's a little different if you're a professional or trying to qualify for the Olympics Trials.  Again, just my humble opinion and certainly not taking anything away from Juxt's ability as a runner.

Meb is a guy that comes to mind for me right away, too.

 

[tri-man 47]

My total weekly mileage has only been around 30 lately (since I've been spending more time at the gym and at the CrossFit box), but I have been doing a weekly long trail run of 15-18 miles.  I'll need to ramp it up a bit in May and June, as my buddy and I are running a tough trail 50K (DWD Devil's Lake) on July 8.  My BQ for next year is 3:15, which means I'll probably need to run sub-3:12.  Haven't gone that fast since Erie 2014 (3:03:49), and that's probably where I'd try to do it again.  Race is September 10, so I'd have to start a 12-week road-specific training block on June 19.  Not sure how the trail fitness will carry over to the roads, since the trails are less about speed and much more about strength/agility.  I'm also quite a bit heavier than I was in 2014; I'm sure I can turn some fat pounds into muscle pounds with the strength work I'm doing, but either way, it's going to be a bigger load to carry that whole way.

Sounds to me like you should hold off for now and enjoy the trails.  Plus, if you two are doing the DWD 50K together, that'll take focus going in ...and probably recovery coming out of it.  Those DWDs get pretty nasty - in a good, naturally-sloppy-course kind of way. 

 

[Ned]

Sounds to me like you should hold off for now and enjoy the trails. 

 

[JShare87]

Can anyone recommend any cross training that would be beneficial during marathon training. I usually go to the gym and work on my core and stretch. Anything else worth throwing in? Thinking about looking into some yoga as well. 

 

[gruecd]

Can anyone recommend any cross training that would be beneficial during marathon training. I usually go to the gym and work on my core and stretch. Anything else worth throwing in? Thinking about looking into some yoga as well. 

I used to do yoga pretty regularly (like 2-3x/week), and I thought it was pretty beneficial.  And then I moved from a small town to the Milwaukee area, where it costs more than 2x as much.

Doing CrossFit now, and I feel like the strength aspect of it really does compliment my running...

 

[MAC_32]

Can anyone recommend any cross training that would be beneficial during marathon training. I usually go to the gym and work on my core and stretch. Anything else worth throwing in? Thinking about looking into some yoga as well. 

Back. ###. Thighs. Core. And calves - but be careful depending on how much you're stressing them at certain times. 

 

[Nugget]

Was fitted for my first pair of running shoes yesterday.  I am asking a lot of them to move my tubby ### around.  Going to try them out this evening.

 

[gruecd]

Back. ###. Thighs. Core. And calves - but be careful depending on how much you're stressing them at certain times. 

And hips.  We runners have notoriously weak hips and glutes.  Especially the glute medius.

 

[Osaurus]

Didn't used to do a lot of leg work on the circuit at the gym, but I am starting to.  The hip abductor machine (the one the ladies like) is pretty awesome.  I do at least a couple sets of 15 in and out.  Takes some effort at first, but seems to be paying off later in my runs when I would get sore in the pelvic area.

 

[Nigel]

if you don't go to a gym, or even if you do, get some resistance bands. Lots of ways to hit your hips from all angles. Couple of times per week for 20 min will make a huge difference. 

 

[gruecd]

Against better judgment, seriously thinking about the Bismarck Marathon on September 16.  It looks to be flat and fast, it's inexpensive, and being in North Dakota, the weather should be good for racing.  Most importantly, it should allow me to "double dip" and qualify for both 2018 and 2019.  

Registration for 2018 opens on Monday, September 11, and the qualification window for 2019 will likely open on Saturday, September 16.  Which means I could run a BQ at Bismarck on Saturday and assuming registration doesn't fill in the first week (which it never has and likely never will), have the option of doing Boston in 2018 or 2019, or both.

 

[gruecd]

Make sure you do this exercise, too.  Crucial.

 

[Osaurus]

Against better judgment, seriously thinking about the Bismarck Marathon on September 16.  It looks to be flat and fast, it's inexpensive, and being in North Dakota, the weather should be good for racing.  Most importantly, it should allow me to "double dip" and qualify for both 2018 and 2019.  For example, registration for Boston '17 opened on Monday, September 12.  The qualification window for Boston '18 opened on the following Saturday, September 17.  Assuming you ran a BQ on "double-dip weekend" (September 17-18), you could've registered for Boston 2017 when registration re-opened on Monday to everyone with a qualifier, and your time would also be good for 2018.

Spent some time in Bismarck.  It can be hot there, but that time of year cool to hot in a day.  Man I hate that damn place.  I surveyed across a ####load of ND.  Running sounds much better than what I had to do.  GL

 

[Nigel]

And obligatory Peloton plug (hoping to wear one of you ####ers down into buying one... @Ned ), the gains I've seen in leg strength and muscle mass are ridiculous. I had to retire a bunch of my underwear because my ### and thighs have grown so much. Just walking around my leg and hip muscles feel so much more engaged and in control than ever before. No real evidence on how it would translate to running but I imagine it would make a huge difference. I honestly believe if my knees would allow it I could go out and PR a 5K today. 

 

[gruecd]

Spent some time in Bismarck.  It can be hot there, but that time of year cool to hot in a day.  Man I hate that damn place.  I surveyed across a ####load of ND.  Running sounds much better than what I had to do.  GL

Yeah, I've heard usually 40s at the start but mid-60s by the end.

 

[MAC_32]

It could just be a gps blip, but I'm giving myself the benefit of the doubt because it felt crisp enough to be legit - I clipped sub 4 for a few seconds on stride set #9 of 10 today.  

 

[2Young2BBald]

And obligatory Peloton plug (hoping to wear one of you ####ers down into buying one... @Ned ), the gains I've seen in leg strength and muscle mass are ridiculous. I had to retire a bunch of my underwear because my ### and thighs have grown so much. Just walking around my leg and hip muscles feel so much more engaged and in control than ever before. No real evidence on how it would translate to running but I imagine it would make a huge difference. I honestly believe if my knees would allow it I could go out and PR a 5K today. 

No Peloton for me, but all of the rides on Strava from me are Spin Classes.  If there is a better way to trigger relative data from the fenix 3 please let me know (I see you have power and cadence).  Are you using a Garmin device too?  If so, let me know if there is a way to share this data.  The only real consistent measure I can get from class in the calorie burn, which had exceed 700 for a few classes.  After almost 2 years of straight injuries (both knees and a shoulder) I am crushing these classes and feel (like you) that my leg strength and aerobic fitness are way up there.  As my last knee recovered, a buddy told me about a sort of local celebrity (guys owns a few restaurants and does the cooking segments on one of the local news shows) who is teaching classes locally.  I have been trying to go three days a week.  He draws a very attractive crowd which makes it all the easier to drag my ### there to attend.  

 

[Brony]

And obligatory Peloton plug (hoping to wear one of you ####ers down into buying one... @Ned ), the gains I've seen in leg strength and muscle mass are ridiculous. I had to retire a bunch of my underwear because my ### and thighs have grown so much. Just walking around my leg and hip muscles feel so much more engaged and in control than ever before. No real evidence on how it would translate to running but I imagine it would make a huge difference. I honestly believe if my knees would allow it I could go out and PR a 5K today. 

I was curious how you've been liking the Peloton.  As I recall, you started doing this around the start of the year(?).  How does this compare to running in your enjoyment or finding the motivation to do it everyday?  I like the idea of cycling, but not when it's cold or rainy (so basically 4 months of the year in Chicago). 

 

[Nigel]

I was curious how you've been liking the Peloton.  As I recall, you started doing this around the start of the year(?).  How does this compare to running in your enjoyment or finding the motivation to do it everyday?  I like the idea of cycling, but not when it's cold or rainy (so basically 4 months of the year in Chicago). 

Everyday enjoyment/motivation is on par.  I have a 6:00am appointment every weekday that I rarely miss, and have the same mojo on the drive to work that I used to have after I'd get up and run. What it lacks is I don't really feel like I'm training for anything in particular, besides being healthy and strong. Which is fine but I really miss having a race to look forward to.

 

[Nigel]

No Peloton for me, but all of the rides on Strava from me are Spin Classes.  If there is a better way to trigger relative data from the fenix 3 please let me know (I see you have power and cadence).  Are you using a Garmin device too?  If so, let me know if there is a way to share this data.  The only real consistent measure I can get from class in the calorie burn, which had exceed 700 for a few classes.  After almost 2 years of straight injuries (both knees and a shoulder) I am crushing these classes and feel (like you) that my leg strength and aerobic fitness are way up there.  As my last knee recovered, a buddy told me about a sort of local celebrity (guys owns a few restaurants and does the cooking segments on one of the local news shows) who is teaching classes locally.  I have been trying to go three days a week.  He draws a very attractive crowd which makes it all the easier to drag my ### there to attend.  

All of the data for my rides is uploaded right from the bike, no additional gadgets. 

The eye candy Is a nice bonus, none of that in my basement. I do get to fart like a maniac without offending anyone though, so I've got that.

 

[Brony]

Everyday enjoyment/motivation is on par.  I have a 6:00am appointment every weekday that I rarely miss, and have the same mojo on the drive to work that I used to have after I'd get up and run. What it lacks is I don't really feel like I'm training for anything in particular, besides being healthy and strong. Which is fine but I really miss having a race to look forward to.

thx. Has it gotten old or stale, or are there variety or leaderboards, etc to keep things fresh? 

 

[-OZ-]

And hips.  We runners have notoriously weak hips and glutes.  Especially the glute medius.

Hips - absolutely.  Right now the only part of me that's really sore is the damn hips. 

I really need to do more rolling, core, and yoga.  

Make sure you do this exercise, too.  Crucial.

Work those hips! 

 

[-OZ-]

I can't share on Facebook yet, but we got the file for our adoptive daughter yesterday.

Her special need is her left leg is one cm shorter than the other.  (So of course I'm curious about her future as an elite ultra runner). She was dropped off / abandoned when she was almost 2, she turns 3 in June and we'll probably pick her up in July (so no running for a few weeks). I'll try to do something while we're in China but the focus will squarely be with her.

 

[SFBayDuck]

I can't share on Facebook yet, but we got the file for our adoptive daughter yesterday.

Her special need is her left leg is one cm shorter than the other.  (So of course I'm curious about her future as an elite ultra runner). She was dropped off / abandoned when she was almost 2, she turns 3 in June and we'll probably pick her up in July (so no running for a few weeks). I'll try to do something while we're in China but the focus will squarely be with her.

That's awesome!  

 

[Nigel]

thx. Has it gotten old or stale, or are there variety or leaderboards, etc to keep things fresh? 

Not stale at all, lots of variety in class type and instructors. Every ride has a leaderboard. 

 

[ChiefD]

I can't share on Facebook yet, but we got the file for our adoptive daughter yesterday.

Her special need is her left leg is one cm shorter than the other.  (So of course I'm curious about her future as an elite ultra runner). She was dropped off / abandoned when she was almost 2, she turns 3 in June and we'll probably pick her up in July (so no running for a few weeks). I'll try to do something while we're in China but the focus will squarely be with her.

Outstanding. 

 

[JShare87]

It could just be a gps blip, but I'm giving myself the benefit of the doubt because it felt crisp enough to be legit - I clipped sub 4 for a few seconds on stride set #9 of 10 today.  

I noticed that when I was checking your run out today. I thought I was fast when I hit 4:27 on the watch during mine yesterday. 

 

[tri-man 47]

I can't share on Facebook yet, but we got the file for our adoptive daughter yesterday.

Her special need is her left leg is one cm shorter than the other.  (So of course I'm curious about her future as an elite ultra runner). She was dropped off / abandoned when she was almost 2, she turns 3 in June and we'll probably pick her up in July (so no running for a few weeks). I'll try to do something while we're in China but the focus will squarely be with her.

Wonderful news!

 

[gruecd]

I can't share on Facebook yet, but we got the file for our adoptive daughter yesterday.

Her special need is her left leg is one cm shorter than the other.  (So of course I'm curious about her future as an elite ultra runner). She was dropped off / abandoned when she was almost 2, she turns 3 in June and we'll probably pick her up in July (so no running for a few weeks). I'll try to do something while we're in China but the focus will squarely be with her.

Congratulations!  Super cool!

 

[gruecd]

I always run with music, but I had to go "naked" tonight because it was raining and I didn't want to ruin my iPod or my headphones. Set out for my local 6.4-mile hilly trail loop feeling like crap, but ended up running it in 56:25, more than 2 minutes (!) faster than my previous best time.

 

[Osaurus]

I always run with music, but I had to go "naked" tonight because it was raining and I didn't want to ruin my iPod or my headphones. Set out for my local 6.4-mile hilly trail loop feeling like crap, but ended up running it in 56:25, more than 2 minutes (!) faster than my previous best time.

I can't listen to music.  I'll get hit by a car around here if I do.

 

[SFBayDuck]

I can't listen to music.  I'll get hit by a car around here if I do.

I can't listen to music.  I'll get eaten by a mountain lion/mauled by a bear/charged by a turkey/speared by an elk/fall off a mountain if I do.

Today I surprised and chased a bobcat down the trail for a few yards, that was pretty sweet.  But like most things out there, he was much faster than me and disappeared within a few seconds.  I surprised a young deer at another point in the run, I must be getting better and focusing on quick feet and reducing ground contact time (ie quieter)!

 

[tri-man 47]

I can't listen to music.  I'll get eaten by a mountain lion/mauled by a bear/charged by a turkey/speared by an elk/fall off a mountain if I do.

I can't listen to music.  My hearing (esp. right ear) is bad enough that I wouldn't enjoy it.

 

[bushdocda]

Need music to drown out my horrible breathing. 

 

[Ned]

I can't listen to music.  My hearing (esp. right ear) is bad enough that I wouldn't enjoy it.

What?

 

[Brony]

<--Always listen to music.  Part of the whole experience for me. 

 

[MAC_32]

Currently making my playlist for this afternoon's long run.

If I don't have jams, I'm not working out.  I've tried, it doesn't go well.

 

[ChiefD]

You guys and your silly, custom fit, expensive running shoes.....

 

[Brony]

You guys and your silly, custom fit, expensive running shoes.....

Probably gotta run fast to stay away from that mob of chicks trying to chase him down in those sweet shoes. 

 

[Ned]

You guys and your silly, custom fit, expensive running shoes.....

Gonna call BS on this:

Benjamin Pachev does it by choice and says the Crocs can last him 2,000 miles while he averages about 65 miles/week.

 

[gruecd]

I'm thinking I need to go out on that same trail loop one of these days and do some segment hunting.  I'm thinking it would make for a really good fartlek workout!