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Ran a 10k - Official Thread (6 Viewers)

Ran with a buddy this morning - surprisingly he wasn't able to keep up so our 5 miles only included a little over 3 running.  Felt really good and strong (for me) - think I could have run the 5 miles straight.

 
Garmin Vivoactive HR seems pretty easy to use so far except I can't figure out how to get standard measure on "row" for kayaking.  Trying it out on first run tomorrow morning.  ####bit Surge is history.   :bye:

 
Osaurus said:
Garmin Vivoactive HR seems pretty easy to use so far except I can't figure out how to get standard measure on "row" for kayaking.  Trying it out on first run tomorrow morning.  ####bit Surge is history.   :bye:
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I had to download a kayak app for mine.  The row on my fenix 3 HR tracks stroke count and distance per stroke accurately, but it never seemed to work on the Vivoactive

 
Osaurus said:
Garmin Vivoactive HR seems pretty easy to use so far except I can't figure out how to get standard measure on "row" for kayaking.  Trying it out on first run tomorrow morning.  ####bit Surge is history.   :bye:
Click to expand...
Yep. I like the vivo a lot. I haven't actually worn a watch in years but I've been wearing this since I opened and charged it yesterday.  

I linked Strava to it after my morning run thinking it would transfer but it hasn't. Hopefully future workouts will synch.

 
-OZ- said:
Yep. I like the vivo a lot. I haven't actually worn a watch in years but I've been wearing this since I opened and charged it yesterday.  

I linked Strava to it after my morning run thinking it would transfer but it hasn't. Hopefully future workouts will synch.
Click to expand...
It should.  First thing I did was authorize Strava and my kayak run this morning came right in.

 
Welp, we are going to call this a reset week.  I was not surprisingly irritated after a failed tempo run in the Friday afternoon soup.  However, after taking a step back and seeing what I had done over the last several weeks and how I was feeling at that moment despite a fairly easy 4 days I came to the realization that maybe I just needed to hit the reset button this week.  Like 2016, the arrow can only go up for so long.  In 2016 I tried to push through these points and doing so contributed to my late year unraveling.  Not going to repeat the mistake this year though.

As a result, I've punted the mid September half and am deferring to one in October. I'll get going again Tuesday...

 
MAC_32 said:
Welp, we are going to call this a reset week.  I was not surprisingly irritated after a failed tempo run in the Friday afternoon soup.  However, after taking a step back and seeing what I had done over the last several weeks and how I was feeling at that moment despite a fairly easy 4 days I came to the realization that maybe I just needed to hit the reset button this week.  Like 2016, the arrow can only go up for so long.  In 2016 I tried to push through these points and doing so contributed to my late year unraveling.  Not going to repeat the mistake this year though.

As a result, I've punted the mid September half and am deferring to one in October. I'll get going again Tuesday...
Click to expand...
I think I ran into this problem during my marathon training. In my opinion, I peaked around the 6-8 week mark and then just needed a break but never took one. Good for you, enjoy the rest.

 
My ankle has been doing ok lately. Strength training hs been sporadic, but it's definitely helping. My core strength is much better. I ran a local trail on wed and was 95% pain free. So that was encouraging. 

Played pick-up soccer for 2 hours earlier this morning and woooooof. That was eye opening. My body is not used to that stop and start, 0-100 type of running. :X  I had a blast, but boy was that a lung burner.  Love this game!

I can't see myself getting back into every day running in the near future, but happy my ankle isn't screaming at me too much. 

 
Ned said:
My ankle has been doing ok lately. Strength training hs been sporadic, but it's definitely helping. My core strength is much better. I ran a local trail on wed and was 95% pain free. So that was encouraging. 
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Glad to hear you're mostly pain free, it isn't the same here without you running.

 
MAC_32 said:
Welp, we are going to call this a reset week.  I was not surprisingly irritated after a failed tempo run in the Friday afternoon soup.  However, after taking a step back and seeing what I had done over the last several weeks and how I was feeling at that moment despite a fairly easy 4 days I came to the realization that maybe I just needed to hit the reset button this week.  Like 2016, the arrow can only go up for so long.  In 2016 I tried to push through these points and doing so contributed to my late year unraveling.  Not going to repeat the mistake this year though.

As a result, I've punted the mid September half and am deferring to one in October. I'll get going again Tuesday...
Click to expand...
Very smart to take the rest. I'm just hanging on another two weeks, trying to reach 2000 miles on the year, then enjoying the forced two weeks off.

 
JShare87 said:
I think I ran into this problem during my marathon training. In my opinion, I peaked around the 6-8 week mark and then just needed a break but never took one. Good for you, enjoy the rest.
Click to expand...
May have been that you didn't have enough of a running base under you before you started your training plan. When you start upping the miles and the intensity at the same time the fatigue can be overwhelming. 

 
Hang 10 said:
May have been that you didn't have enough of a running base under you before you started your training plan. When you start upping the miles and the intensity at the same time the fatigue can be overwhelming. 
Click to expand...
Yep, I've hit several points like this last one this year. I believe I have been able to press on because of that base that I developed last year. Multiple reasons led to this road block - the long distance trail run 10 days ago, the 5k three days later, and probably most importantly - work stress reaches a fever pitch for me in August and January each year. I may have been able to overcome the physical stress without the work stress, but the double whammy probably derailed the week. It is also a nice reminder for the future that I need to be careful planning on racing too early in Fall. Peak training in August isn't just a weather issue for me. 

For you I think the most important takeaway is to keep going once you're recovered from the marathon. You're going to keep running into road blocks, but the stronger the base the more of those blocks you will run through. 

 
Schedule called for a recovery week, but it wasn't a whole lot different that my normal weeks lately:

M - Rest

T - 12 MLR (8:13/137)

W - 6 recovery (8:32/139)

T - Treadmill cruise intervals - 3 up, 2 x 2mi @ 6:31 with 2-min jog, 0.75 down - 8 miles total at 7:16/mi

F - Rest

S - 16 LR (8:03/153)  Wasn't feeling this run at all.  One of those days where it's just about getting through it.

S - 4 recovery (8:36/138)

Weekly total 46 miles. 

This week is terrible with work travel, so I'm just gonna have to do what I can.  I've got my first 20-miler scheduled for Sunday, and with all the work stress and travel (and lack of sleep), I imagine that it will be another grinder.  Got a cortisone shot in my shoulder today, so hopefully soon I'll be able to get back to doing more lifting and CrossFitting again, too.  I don't like that I'm losing muscle.  #girlyman

 
I'm just getting back to normal after a week vacation in Breckenridge (9,600 feet).  

First off, I was impressed with @SFBayDuck before, but after dealing with altitude and some hills, I'm blown away.   My big accomplishment for the week was jogging a 300 yd incline without stopping to catch my breath.  I realize that Western States wasn't 10,000 feet but I still felt the altitude effects big time in Denver.  I've now recalibrated my appreciation for Duck and SteveC's work and thought of that often while running there. 

I got in a few runs on vacation but also was doing a lot of hiking too.  Love hiking in the mountains.  It's fantastic up there.  Did some hikes with wife & kids; but also did a couple while they were sleeping.  I did a very popular hike on Saturday morning by myself; Mohawk Lakes Trail which is rated moderate to difficult.  It wasn't well labeled so I had a tough time finding the path some times.   So while there are some times it's great to do a hike without seeing anyone, this was not one of those times.  I'm doing the primary ascent of the trail (~1,100 ft) and I can't find the path but I do see some heavy duty cables so I figure that must be the way up.  I get 3/4 of the way up this section and I'm huffing/puffing and then I look behind me and see the huge dropoff.  panic!   I rest for a few minutes to catch my breath and get my heart below 190 and then finish the ascent and it pays off with a scenic view of Lower Mohawk Lake.  Wasn't a major panic, but took a lot of the fun out of it.  I do like hiking, but I hate heights/steep dropoffs. Quite the conundrum.   Anyway, on the descent, the trail up the mountain is much more obvious and the cables were not necessary at all.  I proceeded to see about 100-200 people on the return trip to the parking lot. 

Beer in the area was great and got to go whitewater rafting; go-karting; off-road Jeep; sled dog encounter.  Only regret was that my kids weren't quite ready for mountain biking.  Tons of trails both paved and dirt around there but my youngest was feeling off on the day we were going to try renting cruisers. 

Now back to training for late September 5K.  Calf is back to 100% and I'm looking forward to getting in some good mileage (for me) the next few weeks.  Very happy to be back at sea level most of all. 

 
i'm not a superman like most of the guys in here.. so my weekly totals are somewhere between 10 - 20 miles, depending on schedule.

life has been hectic as hell of late. hadn't run since last thursday. was feeling sluggish after having to work 8 -7 yesterday. thought about just crashing out on the couch when i got home.. but my wife & kids weren't there so i strapped on the running shoes and hit the road.

my ordinary comfortable pace is 9:30 - 9:40. that's just cruising along, admiring the scenery, getting some sun on my face.

last night all the stress apparently came out as i ran instead of jogging. scrapped breathing normally. ignored the normal "slow down" signs and just belted out as much as i could at peak speed.

peak speed for me is apparently 9 minute miles. 

HOW THE #### DO YOU GUYS RUN SO FAST?

felt like i was running so fast that breaking the earth's atmosphere was within reach. as if there were melted asphalt under each previous step.  NINE MINUTE MILES.

pumped out 4.5 miles before it got dark (forgot my headlamp :bag: ) and rolled home. AT A 9 MINUTE PER MILE PACE.

lots of great sports out there. maybe running's not for you me, guy.

 
Dropping in to provide you guys a good n00b laugh at my expense. 

Last year ran into some chronic pains after NB discontinued the minimus shoes I liked... brother picked up a pair of "similar" ones (so he was told), and I developed minor plantar fascitis that I pretty directly tied to those shoes. I proceeded to grab stuff off Joe's NB Outlet that seemed to fit what I thought would work, but was on sale... leading to a string of chronic glute & hip issues that eventually sidelined me for half a year. 

Recently got frustrated with not running and went and finally got fit. Turns out I over-pronate and need a moderate stability shoe. Also was ordering them too small (not enough room in toe-box). Went with an ASICS Gel Kayano 23. Holy hell I love this shoe. Not cheap but man these things are a dream after coming from the "Deal of the month" #### with Joe's NB Outlet. Now to see how they hold up... 

TLDR: Have a laugh my dumb ### screwing my running up by being lazy/cheap buying on-sale NB base models that didn't work for me. 

 
Had a buddy in town so got to play golf a couple times but haven't worked out/run since last Thursday. He left this morning so just went for a noon run. BTW, you guys now have me paying attention to dew point and stuff.  So with a dew point of 68 and 88 temp, seems it wasn't ideal running conditions but really didn't feel that bad to me.

2.7 miles, 9:11 pace, 220 feet of elevation. That 2nd mile was tough for me but actually got easier after that and I went for it toward the end. 9:03/9:46/8:37 splits.

I still don't know how you guys average so much faster paces for such long distances.

 
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gianmarco said:
Had a buddy in town so got to play golf a couple times but haven't worked out/run since last Thursday. He left this morning so just went for a noon run. BTW, you guys now have me paying attention to dew point and stuff.  So with a dew point of 68 and 88 temp, seems it wasn't ideal running conditions but really didn't feel that bad to me.

2.7 miles, 9:11 pace, 220 feet of elevation. That 2nd mile was tough for me but actually got easier after that and I went for it toward the end. 9:03/9:46/8:37 splits.

I still don't know how you guys average so much faster paces for such long distances.
Click to expand...
"i went out for a 39 mile easy run this morning at 3 AM, aiming to keep the heart rate 20 or so bpm below my max so i set off slow and figured i'd ramp it up if i felt good.  at the 11 mile mark i was plodding along at 6:04/mi pace and decided to ramp it up a little...."

 
mr. furley said:
"i went out for a 39 mile easy run this morning at 3 AM, aiming to keep the heart rate 20 or so bpm below my max so i set off slow and figured i'd ramp it up if i felt good.  at the 11 mile mark i was plodding along at 6:04/mi pace and decided to ramp it up a little...."
Click to expand...
Don't worry, things will get better.  Those numbers can only get better so don't get so down on yourself.  Next time, that 6:04 pace will be nothing but a distant memory.

 
mr. furley said:
"i went out for a 39 mile easy run this morning at 3 AM, aiming to keep the heart rate 20 or so bpm below my max so i set off slow and figured i'd ramp it up if i felt good.  at the 11 mile mark i was plodding along at 6:04/mi pace and decided to ramp it up a little...."
Click to expand...
:lol:  that's how I feel reading this thread sometimes. Some bionic mother######s up in here. 

 
it's amazing to me to think what people are capable of. i'm constantly in awe.

reading here keeps me on the road & not moaning about my time spent :thumbup:

 
There is no shame in going slow. Heck, I am the poster child for slow runners. Started off slow, ran a couple of really good races, had some health stuff, so now I'm back to slow.

I may be slow but I'm a lot faster than all the fat-asses sitting on their couches doing nothing. 

 
ChiefD said:
There is no shame in going slow. Heck, I am the poster child for slow runners. Started off slow, ran a couple of really good races, had some health stuff, so now I'm back to slow.

I may be slow but I'm a lot faster than all the fat-asses sitting on their couches doing nothing. 
Click to expand...
i'm not slow :hot:

 i am slow :(

but i love it!

 
Brony said:
I'm just getting back to normal after a week vacation in Breckenridge (9,600 feet).  

First off, I was impressed with @SFBayDuck before, but after dealing with altitude and some hills, I'm blown away.   My big accomplishment for the week was jogging a 300 yd incline without stopping to catch my breath.  I realize that Western States wasn't 10,000 feet but I still felt the altitude effects big time in Denver.  I've now recalibrated my appreciation for Duck and SteveC's work and thought of that often while running there. 

I got in a few runs on vacation but also was doing a lot of hiking too.  Love hiking in the mountains.  It's fantastic up there.  Did some hikes with wife & kids; but also did a couple while they were sleeping.  I did a very popular hike on Saturday morning by myself; Mohawk Lakes Trail which is rated moderate to difficult.  It wasn't well labeled so I had a tough time finding the path some times.   So while there are some times it's great to do a hike without seeing anyone, this was not one of those times.  I'm doing the primary ascent of the trail (~1,100 ft) and I can't find the path but I do see some heavy duty cables so I figure that must be the way up.  I get 3/4 of the way up this section and I'm huffing/puffing and then I look behind me and see the huge dropoff.  panic!   I rest for a few minutes to catch my breath and get my heart below 190 and then finish the ascent and it pays off with a scenic view of Lower Mohawk Lake.  Wasn't a major panic, but took a lot of the fun out of it.  I do like hiking, but I hate heights/steep dropoffs. Quite the conundrum.   Anyway, on the descent, the trail up the mountain is much more obvious and the cables were not necessary at all.  I proceeded to see about 100-200 people on the return trip to the parking lot. 

Beer in the area was great and got to go whitewater rafting; go-karting; off-road Jeep; sled dog encounter.  Only regret was that my kids weren't quite ready for mountain biking.  Tons of trails both paved and dirt around there but my youngest was feeling off on the day we were going to try renting cruisers. 

Now back to training for late September 5K.  Calf is back to 100% and I'm looking forward to getting in some good mileage (for me) the next few weeks.  Very happy to be back at sea level most of all. 
Click to expand...
Very cool (and thanks).  I may be up in Denver at the end of the month for a half-day meeting, and hope to stay for a couple of extra days and explore some nearby trails.  And I hear you about steep drop offs, as I struggle with those as well.  

 
mr. furley said:
i'm not slow :hot:

 i am slow :(

but i love it!
Click to expand...
I hear you.  12:31 pace for me on my effort this morning.  Of course those 6 1/2 miles did have 1200' of climbing with some 15%-20% grades at times.  A dude I know did run by me as I power hiked up, and was out of site about 5 minutes later.  Someday.....

 
SFBayDuck said:
I hear you.  12:31 pace for me on my effort this morning.  Of course those 6 1/2 miles did have 1200' of climbing with some 15%-20% grades at times.  A dude I know did run by me as I power hiked up, and was out of site about 5 minutes later.  Someday.....
Click to expand...
you should have accidentally bumped him off the cliff :hot:

 
SFBayDuck said:
Very cool (and thanks).  I may be up in Denver at the end of the month for a half-day meeting, and hope to stay for a couple of extra days and explore some nearby trails.  And I hear you about steep drop offs, as I struggle with those as well.  
Click to expand...
I think it's safe to assume 99% of trail runners have problems with the steep ones. A constant 10% grade give or take is heavenly in moderation. Get to the other side of 15 with roots, rocks, and mud? Totally different animal. Slightest mistake then who knows where you end. And if you still have all of your limbs.

 
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...
Sorry on the delay in response.  Been traveling on vacation with the family.

I met with a coach who told me my cadence was too slow and inefficient.  I was "bouncing" too much.  It was encouraged to try to get to 185-190 to see how it feels and then you can naturally find your comfortable cadence.  I've found my vertical oscillation (bounce) according to my Garmin has gone WAY down since my cadence is mid 180's-190's.  This makes me more efficient and less injury prone (according to the coach). 

More found here -- https://www.runnersworld.com/running-tips/how-to-boost-your-cadence

That being said, obviously, some people are doing just fine at lower cadence, so its an individual thing for sure!

 
gianmarco said:
Alright, I've taken the advice here and just tried to run more.  None of these are any exceptional distances, but trying to just do a little more every day even if it's broken up.

8/5 -- 1.1 miles/8:32 pace (afternoon)
          1.9 miles/9:25 pace (evening)

8/7 -- 1.5 miles/8:42 pace (afternoon)
          1.0 miles/8:57 pace (evening)

8/8 -- 1.7 miles/9:21 pace (evening)

8/10 -- 2.5 miles/9:09 pace (evening)

I had already written about those first 2 earlier (that 2nd run was getting out after you guys posted to me).  The next 1.5 mile run was again around the neighborhood, felt pretty good.  The evening run was while at my son's soccer practice and was just to try it out while I was there.  Next run for 1.7 miles I was trying to do longer but for the first time my legs actually started feeling a little tired at the end (not because I was winded).  Another stupid thing is that I seem to run with my mouth open and my mouth got ridiculously dry that day.  I hope that doesn't become an issue going forward.

The last run I just finished a little big ago.  I mapped out a route that's 3.2 miles (the last part of it is the 0.5 mile loop that is right next to me that I've done) that I'll eventually finish.  It's my first real "run" and just did it in 88 degree weather.  Having grown up in Florida, I don't mind the heat and I can say that it didn't bother me at all out there.  I felt pretty good although the end has an uphill section and I finally gave in at that point and walked the last bit to my house.  That said, it's the longest I've ever run at one time.  I had picked up an arm band to hold my phone so this was my first time trying it out as well and I liked it a lot. 

So, almost 10 miles in the last 5 days.  The last couple runs I stopped trying to worry about time and just try to run a little farther.  My ego has a hard time doing it, though, when I hear a lower split than I can do so I try to push and end up costing myself some distance.  I've also learned that even small amounts of elevation are no joke.  I have absolutely no idea how @SFBayDuck does it. 

Thanks for all the help so far.  Thinking of what you guys are able to do while I'm out there certainly helps the motivation as well as all the advice you've all helped with. 
Click to expand...
Great job!  Making terrific progress.

One thought of advice as you ramp up your mileage.  Instead of worrying about how far you have run and the pace, set a time that you want to run.  Steadily increase it.  i.e., today I'll run 25 minutes.   2 days from now, I'll run 27 minutes.  And slowly increase it.  (You will want step back days to let your body recover).  At this stage, its less about mileage and pace, and more about time on your feet.  Once you are running 30-40 minutes at a clip and it doesn't feel completely exhausting, then you could start to work on pacing/mileage/etc.

 
I've been on vacation in Virginia and the Outer Banks this past week.  Head home on Sunday.

My runs have been rough with the weather.  Yesterday, for my speed workout, it was 78 degrees at 6 a.m. with 100% humidity (therefore dew point was 78).  Absolute sweatfest.  Had to take a couple walk breaks in between a couple of my 7:17 mile intervals. 

Terrified to try to run my marathon pace run on Thursday.  I may have to back off a bit to enusre I get my 8 miles complete.  Ugh.

 
mr. furley said:
"i went out for a 39 mile easy run this morning at 3 AM, aiming to keep the heart rate 20 or so bpm below my max so i set off slow and figured i'd ramp it up if i felt good.  at the 11 mile mark i was plodding along at 6:04/mi pace and decided to ramp it up a little...."
Click to expand...
That's Steve's warmup. That guy is bionic.

mr. furley said:
i'm not slow :hot:

 i am slow :(

but i love it!
Click to expand...
My favorite "runs" are my slow wogs on the hill on post. :wub:

SFBayDuck said:
I hear you.  12:31 pace for me on my effort this morning.  Of course those 6 1/2 miles did have 1200' of climbing with some 15%-20% grades at times.  A dude I know did run by me as I power hiked up, and was out of site about 5 minutes later.  Someday.....
Click to expand...
That's what I'll be doing today. ?

 
SteelCurtain said:
Sorry on the delay in response.  Been traveling on vacation with the family.

I met with a coach who told me my cadence was too slow and inefficient.  I was "bouncing" too much.  It was encouraged to try to get to 185-190 to see how it feels and then you can naturally find your comfortable cadence.  I've found my vertical oscillation (bounce) according to my Garmin has gone WAY down since my cadence is mid 180's-190's.  This makes me more efficient and less injury prone (according to the coach). 

More found here -- https://www.runnersworld.com/running-tips/how-to-boost-your-cadence

That being said, obviously, some people are doing just fine at lower cadence, so its an individual thing for sure!
Click to expand...
The vivo gives cadence, first time I've tracked cadence other than the occasional drill. 175 seems to be my comfortable pace. I think I'm good with that.

 
First VO2max workout for me in probably 3 years last night.  Parked my car by the track and then started with a 5.4-mile easy run around the neighborhood.  Then to the track for the repeats.  Workout called for 5 x 1000M at 5K pace with 400M walk/jog in between. I haven't run a 5K in forever, so I just set an arbitrary goal of 6:15/mile, or 3:54-3:55 per repeat.  First one was close at 3:56, but I wasn't able to hold the pace, going 3:58, 4:00, 4:04, and 4:05 for the rest.  A little cool-down, and I ended with 10 miles total at 8:06/mile.

Average pace for the intervals was 6:25, which is the extreme slow end of where the McMillan Running Calculator says I should be doing 1000M repeats if I'm trying to run a 3:10 marathon.  I'm thinking I should have taken some of those "warm-up" miles and done them afterwards instead so that my legs were a little fresher for the intervals.  Regardless, with a little less than 7 weeks until my race, I've got some work to do...

 
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