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Ran a 10k - Official Thread (5 Viewers)

bushdocda said:
Wait the guy leading the racers on course took you the wrong way @Hang 10?

thats a problem I've never had mid back pack. 
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There was multiple guys on bikes making sure the runners followed the course (at least that's what I thought they were for  :rolleyes:  ) the guy who won had a big lead...he must have had his own bike escort... 2nd through 5th was pretty packed together and we all followed a different bike...our bike guy was confused apparently and took a left when he should have continued straight. Cost us all at least 7-10 seconds. Mentally it was pretty difficult to not just say #### it. Glad I didn't though...

 
Alright, let's take a few steps back from these studs in here and take it to the beginner's circle.  You guys are filthy, btw.

I just realized that I need to get off the treadmill and start running outside if I want to do this 5k in a couple months.  I just tried a run outside (first time since the run in Alaska) and it's a completely different animal.  I downloaded the Strava app, which looks awesome, and tried it out.  Right next to me, there's a little circular street that is about 1/2 mile in length.  The street goes downhill one way and back uphill the other.  So this should be ideal for me to train on both for a limited distance that I can keep adding to by doing laps along with the bit of elevation to it (lol@elevation). 

I've got the app open and I start at what feels like a pretty slow pace and when I get to the halfway point of the circle I'm running at like a 7:45 pace.  What??!!  Now granted, this first part is downhill, but this isn't good.  As I start trying to go back uphill to finish, I'm really struggling.  I get to the top and I'm still at an 8:10 pace for this first half mile.  I go one more time around and then I was feeling a bit winded and decided to let it go for today (I haven't run in a week).  I did the mile in 8:20 which really surprised me because I didn't feel that I was moving that fast.  That said, I HAVE to start slower and that was definitely what I learned today.  My pace felt completely different than it has on the treadmill. 

Anyway, my ave step pace on the Strava app was 171 and that was at the 8:20 pace for one mile.  Good idea to just keep doing this circle, slow it down, and run as much as I can now to start?  Is that cadence ok?  Also, should I take advantage of the downhill and let the stride length get a little longer while slowing down on the uphill?  The first time around, I tried to keep the same speed and work harder going up and that was a mistake, I think, as that's when I really wore down.

Hate that I'm still stuck on these short distances but I'm going to start increasing it now that I've got the time to do so. 

 
gianmarco said:
Alright, let's take a few steps back from these studs in here and take it to the beginner's circle.  You guys are filthy, btw.

I just realized that I need to get off the treadmill and start running outside if I want to do this 5k in a couple months.  I just tried a run outside (first time since the run in Alaska) and it's a completely different animal.  I downloaded the Strava app, which looks awesome, and tried it out.  Right next to me, there's a little circular street that is about 1/2 mile in length.  The street goes downhill one way and back uphill the other.  So this should be ideal for me to train on both for a limited distance that I can keep adding to by doing laps along with the bit of elevation to it (lol@elevation). 

I've got the app open and I start at what feels like a pretty slow pace and when I get to the halfway point of the circle I'm running at like a 7:45 pace.  What??!!  Now granted, this first part is downhill, but this isn't good.  As I start trying to go back uphill to finish, I'm really struggling.  I get to the top and I'm still at an 8:10 pace for this first half mile.  I go one more time around and then I was feeling a bit winded and decided to let it go for today (I haven't run in a week).  I did the mile in 8:20 which really surprised me because I didn't feel that I was moving that fast.  That said, I HAVE to start slower and that was definitely what I learned today.  My pace felt completely different than it has on the treadmill. 

Anyway, my ave step pace on the Strava app was 171 and that was at the 8:20 pace for one mile.  Good idea to just keep doing this circle, slow it down, and run as much as I can now to start?  Is that cadence ok?  Also, should I take advantage of the downhill and let the stride length get a little longer while slowing down on the uphill?  The first time around, I tried to keep the same speed and work harder going up and that was a mistake, I think, as that's when I really wore down.

Hate that I'm still stuck on these short distances but I'm going to start increasing it now that I've got the time to do so. 
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Stop thinking so much. Just run at a pace that is comfortable for you right now.

 
gianmarco said:
  Also, should I take advantage of the downhill and let the stride length get a little longer while slowing down on the uphill? 
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Good advice from Chief and Hang.  I'll weigh in on this piece. Typically this advice is for road runners transitioning to hilly trails, but it applies here - assuming your goal is an easy/aerobic run and not a specific workout, the key is to try and maintain the same effort level regardless of the grade.  So going downhill you're naturally going to pick it up a bit, and going back up you're going to slow down.  Don't worry about your pace, just focus on your breathing (conversational pace) and keep it there throughout.  This applies to the local neighborhood loop or a four mile climb up to 7,000'.  

 
Hang 10 said:
This. You gotta crawl before you can walk...or run. Don't worry about hills or specific pacing @gianmarco . You just want to run easy and more often. The more your run the more you'll find out your natural pace and cadence.
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You guys encouraged me to just go do it so I threw the shoes on and just went on another run.  Started much slower and easier and things just naturally picked up.  Felt SO much better.

Did 2 miles, 9:42 for 1st mile, 9:01 for 2nd mile, finished the 2 miles at 9:25 (148 ft of elevation).

Complete opposite of earlier where my pace kept dropping.  Here it kept going up. 

Thanks for making me realize to just keep it simple.  Tomorrow, I'm going to try and do 5 laps and get to 2.5 miles. 

ETA -- This Strava app is amazing.

 
Last edited by a moderator:
Great races this weekend @MAC_32 and @Hang 10.   I haven’t posted a weekly in a while but I had a really encouraging week while on vacation.  I haven’t had an enjoyable efficient run since sometime in May and the last two months have been frustrating and a grind.  Some numbers because I love numbers:

May       213 miles 142 HR 8:14

June      194 miles 142 HR 8:21

July        207 miles 141 HR 8:34

7/17       61 miles 141 HR 8:43

7/24       60 miles 136 HR 8:39

7/31       60 miles 137 HR 8:05

M            6.15 @ 8:22 134 The day before I ran about 10 of my 16 with my little sister who is training for her first marathon in years.  She is slower than me so it wasn’t too difficult; however that evening I vomited trying to eat my dinner.  I must have eating something bad that day for lunch, I didn’t know what to expect for the Monday run but it was efficient and easy.

T              10.2 @ 8:00 144 Started this run a later than I wanted but I was fine, it was a confidence boost run at this distance and pace.  I felt like my old self, it ended up being my least efficient run of the week.  It was a good week.

W            6.02 @ 8:22 134 Got out a lot later than I wanted, the night before my wife accidentally locked us out of out rental and the family had to spend the night at my sister’s house.  It was warm, but I was still efficient with identical numbers to Monday’s run.

T              10.01 @ 7:58 141 Another good run.

F              6.02 @ 8:24 128 Easy recovery.

S              6.13 @ 8:01 137 Fresh legs, but didn’t have time to run longer.  Needed to be out of the rental by 10 AM.

S              16.1 @ 7:55 136 Weather was as good as it gets here in August, I could have run longer but didn’t want to ruin a good thing.

I really don’t know why I had such a good week; maybe I am allergic to my job.  Hopefully the streak of good running will continue next week.

 
gianmarco said:
Alright, let's take a few steps back from these studs in here and take it to the beginner's circle.  You guys are filthy, btw.

I just realized that I need to get off the treadmill and start running outside if I want to do this 5k in a couple months.  I just tried a run outside (first time since the run in Alaska) and it's a completely different animal.  I downloaded the Strava app, which looks awesome, and tried it out.  Right next to me, there's a little circular street that is about 1/2 mile in length.  The street goes downhill one way and back uphill the other.  So this should be ideal for me to train on both for a limited distance that I can keep adding to by doing laps along with the bit of elevation to it (lol@elevation). 

I've got the app open and I start at what feels like a pretty slow pace and when I get to the halfway point of the circle I'm running at like a 7:45 pace.  What??!!  Now granted, this first part is downhill, but this isn't good.  As I start trying to go back uphill to finish, I'm really struggling.  I get to the top and I'm still at an 8:10 pace for this first half mile.  I go one more time around and then I was feeling a bit winded and decided to let it go for today (I haven't run in a week).  I did the mile in 8:20 which really surprised me because I didn't feel that I was moving that fast.  That said, I HAVE to start slower and that was definitely what I learned today.  My pace felt completely different than it has on the treadmill. 

Anyway, my ave step pace on the Strava app was 171 and that was at the 8:20 pace for one mile.  Good idea to just keep doing this circle, slow it down, and run as much as I can now to start?  Is that cadence ok?  Also, should I take advantage of the downhill and let the stride length get a little longer while slowing down on the uphill?  The first time around, I tried to keep the same speed and work harder going up and that was a mistake, I think, as that's when I really wore down.

Hate that I'm still stuck on these short distances but I'm going to start increasing it now that I've got the time to do so. 
Click to expand...
If you are a beginner, I wouldn't worry about it too much, but your cadence is pretty slow.  As you imagine yourself running, think shorter quicker steps (not to run faster), but with a slow cadence, you are likely bouncing a lot.  If you can get that cadence to 185 minimum but preferably low 190's, you'll find that you are almost "floating" and not bouncing nearly at the same level.  This will make you a more efficient runner. 

If you are just starting out though, just work on getting some miles under your belt.  Once you can run 4-5 miles, then you can start to focus on cadence. 

Good luck!

 
Holy Crap Mac!  Great Job.

Nice job Hang, Grue, PBM.

i am not able to run much due to ongoing calf issues but I managed to check off a couple of bucket list items yesterday.  I ran a three- mile easy run in Boston yesterday finishing along Boylston street at the marathon finish.  Enjoyed running on that historic route. Then we caught the Red Sox game yesterday afternoon. Fun.

 
SteelCurtain said:
If you are a beginner, I wouldn't worry about it too much, but your cadence is pretty slow.  As you imagine yourself running, think shorter quicker steps (not to run faster), but with a slow cadence, you are likely bouncing a lot.  If you can get that cadence to 185 minimum but preferably low 190's, you'll find that you are almost "floating" and not bouncing nearly at the same level.  This will make you a more efficient runner. 

If you are just starting out though, just work on getting some miles under your belt.  Once you can run 4-5 miles, then you can start to focus on cadence. 

Good luck!
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I don't pay much attention to cadence but I'm curious where you've seen suggestions for numbers that high. From what I've read, I think he's fine. Stuff like this: 

Your height, weight, leg and stride length and running ability will determine your optimal cadence. Everyday runners generally fall between 160-170 steps per minute, while elite runners strike the ground around 180 steps per minute or higher—with some getting above 200 at their fastest speeds.
 
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http://running.competitor.com/2014/09/training/3-ways-to-increase-running-cadence-for-speed_112765

 
SteelCurtain said:
If you are a beginner, I wouldn't worry about it too much, but your cadence is pretty slow.  As you imagine yourself running, think shorter quicker steps (not to run faster), but with a slow cadence, you are likely bouncing a lot.  If you can get that cadence to 185 minimum but preferably low 190's, you'll find that you are almost "floating" and not bouncing nearly at the same level.  This will make you a more efficient runner. 
Click to expand...
According to Garmin, my cadence for my 17-miler on Saturday was only 170. :shrug:

 
gruecd said:
I don't know if taller runners necessarily have lower cadences, but I guess logically that makes sense.
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I think the high cadence thing is just a point to stress efficiency to inexperienced runners that tend to overstride/heel strike. Not all the top guys are true to the 180 rule. If your stride is naturally long and efficient than you don't need to take as many steps...but obviously you need to the ability to turn up the volume at the end of a race if you're going to be competitive. 

 
Pretty solid training week for me last week.  Eight weeks to go.

M - 5 recovery 8:24/141

T - 8 treadmill at 7:14 avg with cruise intervals:  1.5 up, 2.5 at 6:44, 2-min jog, 2.5 at 6:40, 1.25 down

W - 11 MLR 8:19/148

T- Rest

F - 5 recovery 8:33/136

S - 17 LR 7:57/150

S - 4 recovery 8:31/131

50 miles total for the week.  Slight step-back on tap for this week.

 
gruecd said:
Pretty solid training week for me last week.  Eight weeks to go.

M - 5 recovery 8:24/141

T - 8 treadmill at 7:14 avg with cruise intervals:  1.5 up, 2.5 at 6:44, 2-min jog, 2.5 at 6:40, 1.25 down

W - 11 MLR 8:19/148

T- Rest

F - 5 recovery 8:33/136

S - 17 LR 7:57/150

S - 4 recovery 8:31/131

50 miles total for the week.  Slight step-back on tap for this week.
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Never thought I'd see the day where you post a weekly update and each run has a HR avg in it. :nerd:  

 
Supposed to do 15 miles with 12 at GMP in a couple of weeks.  I'd really like to find a half marathon to do, because it's really hard for me to go out and push myself for 12 miles at 7:15 pace all by myself.  And naturally there's nothing that works with my schedule.   :rant:

I'd like to find a half to actually race that's 3 weeks out from my marathon, but there's nothing that really works for that, either.  

Stupid scheduling...

 
Juxtatarot said:
I don't pay much attention to cadence but I'm curious where you've seen suggestions for numbers that high. From what I've read, I think he's fine. Stuff like this: 

http://running.competitor.com/2014/09/training/3-ways-to-increase-running-cadence-for-speed_112765
Click to expand...
I was thinking the same thing.  180 is that "ideal" number that came from studying elite marathoners, but most running coaches I've heard speak about the subject indicate that an individual's ideal cadence is just that - individual.  I think if you're at 150-155, then it might be worth looking at.  I know I work on it sometimes  (usually during strides) as mine is often below 160 when I get into my "all day" plodding ultra pace, and being a bit quicker with my turnover than that at any pace would be beneficial.  But for @gianmarco at 171 naturally I wouldn't think he'd need to worry about that at all.

 
So guys, I haven't been around here in a while, but I did a sprint tri this weekend. I've known since I signed up that the 500 meter swim would be a challenge, and I really didn't train that hard for it. Also felt pretty absurd in the adult onesie, particularly when I ran into a hot girl that I work with on some city issues before the race who now knows my parents' views on circumcision.

How bad was it really on Sunday? When I set up my stuff in transition, I counted about a hundred bikes in the male over 40 sprint tri section. They sent us out in waves by age, and I knew pretty early on that it was going to be bad. At one point, I looked around and the only guy obviously behind me was swimming from one volunteer kayak to the next, hanging on for a few seconds before swimming to the next one.

About 2/3 of the way through the swim, the leaders in the women under 40 group (which entered the water 12 minutes after I did) came roaring over the top of me, kicking and smacking me as they went across.

Finally, I breastroked/backstroked/dog paddled my way to the beach and got to the transition area. Five of the hundred bikes (including mine) were still there. The 29 year old chick who convinced me to sign up for it was coming into transition just as I was leaving and gave me a quick "Um, what the hell are you doing still here?" before I took off.

Passed a ton of people on the bike. My favorite was a guy who was struggling up a hill and kept looking over to his right. I pulled up beside him and asked if he was ok, and he assured me that things were fine but that the grass on the right side looked pretty soft and he was thinking about just taking a dive rather than finish.

The run was solid (24:20 5K) but it was a very humbling experience. Can't wait to do it again!

 
I don't know how you guys run all the time in the morning.  I'm busy tonight, and since it was nice and cool this morning with temps in the upper 50s, I decided to go into work a little late and do my run this morning instead of waiting until this afternoon when it's forecast to be in the upper 70s.  I think it literally took me like 8 miles until my legs woke up. 

Overall averaged 8:13 pace (and 137 bpm for you, Ned).  Glad it's done.

 
gruecd said:
I don't know how you guys run all the time in the morning.  I'm busy tonight, and since it was nice and cool this morning with temps in the upper 50s, I decided to go into work a little late and do my run this morning instead of waiting until this afternoon when it's forecast to be in the upper 70s.  I think it literally took me like 8 miles until my legs woke up. 

Overall averaged 8:13 pace (and 137 bpm for you, Ned).  Glad it's done.
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When you do it every day you don't really notice the difference! I do remember when I add an afternoon run I'd probably start about 20-30 seconds faster a mile. I imagine that's because I'm not running fasted and the blood is already flowing.

BUT I know you of all people can appreciate avoiding the heat. This ain't FLA but southeastern VA does get pretty nasty this time of year. I can't fathom running any later. When I drive by people running when it's 90 and sunny, I just shake my head...idiots. 

 
Hang 10 said:
When you do it every day you don't really notice the difference! I do remember when I add an afternoon run I'd probably start about 20-30 seconds faster a mile. I imagine that's because I'm not running fasted and the blood is already flowing.

BUT I know you of all people can appreciate avoiding the heat. This ain't FLA but southeastern VA does get pretty nasty this time of year. I can't fathom running any later. When I drive by people running when it's 90 and sunny, I just shake my head...idiots. 
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For some of us 90 and sunny is a requirement.  My training is for officiating college football.  Most of my games are noon on Saturday in Sept.  In NC the usual temperature 90+ and sunny.  I need to be used to it.

I ran recently in the morning  65 degrees and I was cold looking for long sleeves and leggings.

 
My TomTom is officially dead. It works but I can't turn it off / stop the timer without plugging it in.  (So today might show as a 10 hour run by the time I stop the clock) 

I love the wrist hrm but would prefer a longer battery life. Usually not an issue but if I ever do an ultra or IM, or even century ride again, it would be great to get the whole event timed.

Any suggestions? Looking inexpensive, simple and a wrist hrm. 

 
-OZ- said:
My TomTom is officially dead. It works but I can't turn it off / stop the timer without plugging it in.  (So today might show as a 10 hour run by the time I stop the clock) 

I love the wrist hrm but would prefer a longer battery life. Usually not an issue but if I ever do an ultra or IM, or even century ride again, it would be great to get the whole event timed.

Any suggestions? Looking inexpensive, simple and a wrist hrm. 
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I told you I have a garmin 225 for sale! 

 
Hang 10 said:
BUT I know you of all people can appreciate avoiding the heat. This ain't FLA but southeastern VA does get pretty nasty this time of year. I can't fathom running any later. When I drive by people running when it's 90 and sunny, I just shake my head...idiots. 
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I was an idiot long before running in 90+ heat. 

 
Loved this article that I read today:  Why Do Rich People Love Endurance Sports?

Obviously the word "rich" is click bait because it's sexier than "white-collar," but I like the premise of the article that it's not just about the ability to afford it.

As white-collar workers, it's harder for us (in our work) to get that sense of fulfillment/completion of a job well-done:

“The satisfaction of manifesting oneself concretely in the world through manual competence has been known to make a man quiet and easy,” writes Crawford, who in 2001 quit his job in academia to become a mechanic. “It seems to relieve him of the felt need to offer chattering interpretations of himself to vindicate his worth. He simply points: the building stands, the car now runs, the lights are on.”
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And so we turn to racing:

"...endurance sports offer something that most modern-day knowledge economy jobs do not: the chance to pursue a clear and measurable goal with a direct line back to the work they have put in."
Click to expand...

 
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