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Ran a 10k - Official Thread (7 Viewers)
- Thread starter Ned
- Start date
AAABatteries
Footballguy
Man - felt great this morning. 8.2 miles @ 10:38. I still had some left so took off during the last segment and did it in 7:44.
Happy Labor Day gentlemen!
Happy Labor Day gentlemen!
Brony
Footballguy
Juxtatarot
Footballguy
Although that is undoubtedly a good approach, I decided to do differently a few years ago and don't think I'll ever go back. I refuse to follow/create schedules and many days I don't know exactly what I'll do nor how long I'll go when I set out.MAC_32 said:
For marathon training, I have a general idea of how I like to do things each week: a long run over the weekend (sometimes with MP miles or a progression), a tempo run, and a > 10 mid-week run. I usually follow the hard stuff the next day with an easy 6 or so miler. But the details and the exact day I do everything isn't really planned out unless I've been slacking or the weather decides for me.
When I followed a schedule, there would be days that I didn't feel up to the challenge planned and would fail to meet expectations. This created self-doubt and that negativity messed with me. Now, if I feel like an easy day, that what I'll do. And I always love the impromptu fast running when I'm feeling really well. I've found that my success rate on workouts is much higher this way. As I've mentioned before, I like to listen to my body and if it doesn't want to run fast, maybe that's for the best?
Anyway, that's just what I like to do. I know most runners like to follow schedules and, again, I think that makes a lot of sense too.
MAC_32
Footballguy
My primary objective for this year has been trying to figure out when to press on and when to hit the breaks. I've usually dialed it back and waited for another day, but today just felt different. I knew it wasn't going to be an A workout, but after taking it easy this weekend quality seemed necessary. Even if it was a B or C workout.
I debated for several slow miles this morning about tapping out today, but sometime in miles 3 and 4 I told myself that you're going to hit rough patches in your races. Maybe today would be good practice for those instances. I don't have anything significant scheduled before Friday or Saturdays long run, so let's let er rip and if I need 3-4 days to feel right again then so be it. I rarely do it, but if I never try then I'll never know. And I'll be more likely to bail if I never get into that zone. I never checked my pace one time because I felt if I did then I may bail early. I just picked an effort that I felt I could do for an hour on a normal day, knowing it was going to get hard after 20 or 30 mins. Then see if I can pick up the pace anyway. I was happily surprised when I saw the numbers when all was said and done though.
I don't think it'd be a good idea to do this all the time. If I am then it's time for a reset. On occasion though - if I want to improve then I may be best off doing so. Curious how my body will respond this week...
SteelCurtain
Footballguy
Are you running that Flying Monkey Marathon? I liked that link and wondering if I should seriously sign up for one of those races next year. It looks like a great opportunity to run 26.2 and not be obsessed with the clock. Just to enjoy the run and the entire 5-6 hours it takes to finish it.-OZ- said:
-OZ-
Footballguy
I signed up when I decided the 100 miler wasn't happening this year. Will review after. It sounds like fun and is under an hour from my in laws so we'll probably make a weekend of it.
Nugget
Footballguy
I am considering interval sprints to help with soccer and increase lung capacity. I am going to try sprinting the straightaways and walking the curves 2x week at the track for 3-4 miles. I think I need to slow down for my 5K as my lungs are giving out at the about the 3K mark.
Any other ideas to quickly improve breathing? I think more running in general will help, but my heart rate and body feel fine except for the gasping for air part.
Any other ideas to quickly improve breathing? I think more running in general will help, but my heart rate and body feel fine except for the gasping for air part.
gianmarco
Footballguy
MAC_32
Footballguy
I think this is a great idea, but I'd recommend not doing more than 1x per week for at least a few weeks. Make sure your body can handle the increased stress first. Even then, be careful.
Nigel
Footballguy
With doctor's blessing last week I stopped taking the meds I've been on. Heart rate has been about 10 beats higher during workouts but that was expected, no irregularities though. But this morning around 40 min into my ride it spiked from 150 to 210 and stayed there for almost a full minute before dropping sharply to 140. Freaked me the #### out, back popping pills.
Ned
Footballguy
I'd ease your way into this, IMO. That's 24 sprints in 3mi, which seems like a lot even for a soccer player. Are you making 24 runs in a soccer game?
Nugget
Footballguy
gianmarco
Footballguy
tri-man 47
Footballguy
Focus on the exhale, not the inhale. A deliberate, full exhale naturally sets up a good, full inhale. I've found that the inhale reinforces weakness ...being tired, gasping for air, etc. Conversely, a forceful (not unnaturally strong, just forceful and deep-not-nasally) exhale is a sign of strength ...it's an active movement to set up the benefit of another dose of fresh oxygen; it provides an excellent reinforcement of the cadence. Give it a try!Nugget said:
mr. furley
Footballguy
never thought of it that way
any time i wind up having to take a messed up inhale (i swallowed a bug, spit and it threw me off, etc.) i find myself concentrating on re-regulating the system by getting a good controlled exhale going again.
tri-man 47
Footballguy
Hey, a good training week! Burpees on M, W, F.
T: 4 miles with some solid pushes through a few 600 m stretches
Th: 5 miles intervals: 4 x 800 @ 6:30/mi, 1 x 1600m @ 7:13
S: 14 miles @ 8:35/mi through the city streets of Chicago
S: 7 miles on country roads near our Michigan cottage...
...putting the total to 30 miles. The 14 miler was quite a stretch for my training, but I feel it was effective. Sunday's run was to bring the week to 30 miles. Even better, I added 9 more country miles on Monday. That made three days in a row of good mileage (14-7-9), and I don't think I've run three days in a row since before the heel issue a year ago.
Backdrop story: my BIL recently tore a shoulder tendon, and the doc says it'll be 18-20% healed in six weeks; 80% healed in six months; fully healed in a year. That made me wonder if the improved tolerance with my heel over this year is due to tendons and such slowly acclimating to the bone spur ...the body has naturally adjusted over many months.
Just glad I can run a heavier schedule again with moderate discomfort and stiffness in the heel.
T: 4 miles with some solid pushes through a few 600 m stretches
Th: 5 miles intervals: 4 x 800 @ 6:30/mi, 1 x 1600m @ 7:13
S: 14 miles @ 8:35/mi through the city streets of Chicago
S: 7 miles on country roads near our Michigan cottage...
...putting the total to 30 miles. The 14 miler was quite a stretch for my training, but I feel it was effective. Sunday's run was to bring the week to 30 miles. Even better, I added 9 more country miles on Monday. That made three days in a row of good mileage (14-7-9), and I don't think I've run three days in a row since before the heel issue a year ago.
Backdrop story: my BIL recently tore a shoulder tendon, and the doc says it'll be 18-20% healed in six weeks; 80% healed in six months; fully healed in a year. That made me wonder if the improved tolerance with my heel over this year is due to tendons and such slowly acclimating to the bone spur ...the body has naturally adjusted over many months.
Just glad I can run a heavier schedule again with moderate discomfort and stiffness in the heel.
Nugget
Footballguy
gianmarco
Footballguy
The weather/suck index is so real. Ran yesterday with my wife on what was supposed to be an easy run. Temp of 88 and dew point of 68 but I've done it before so no big deal. Wrong. Felt great starting off, was keeping it easy and then it just went downhill shortly after 1 mile. Was supposed to do 4 miles and had to stop at 3.6 because I was completely spent as my times kept dropping. Worst I've ever felt after a run and I wasn't even trying to push at all. In hindsight, I should have slowed down a whole lot more. I was incredibly thirsty at the end as well. Just a side note, as a result, I ordered a belt to carry some small water bottles as my mouth gets ridiculously dry after about 2 miles every run and I hate it. In the longer park runs with my wife, she keeps a water bottle on the stroller that I use intermittently and it makes a huge difference. I don't know if that's normal, but whatever.
Tonight, however, temp so much better and wanted to get out there again and take it easy. Started my run, wasn't feeling it at all after just a quarter mile and almost turned around but figured I'll go as slow as I need and finish. Next thing I know, things started feeling great. Finished my 2.6 mile loop at 8:43 pace (8:31 GAP), fastest I've ever done it and felt GREAT. Time kept getting faster as I went along. Killed a couple of the uphills (the 220 ft of elevation on this short run isn't a joke, right Duck?). I could have gone further with downhill left to go and cut that time down more but as I'm working overnight tonight and wanting to walk and cool down a bit, I was content with the 2.6 miles and stopped. Not tired at all and feel fantastic. Completely opposite runs. This sport is so strange but I like it.
I wore my wife's Garmin watch yesterday and tonight to check some heart rates on these runs as I've never checked mine. Yesterday I was in the 150's for the first mile and then I was 160's the rest of the way. Finished with an average of 162 and felt awful. Tonight's run I finished with an average of 168 and was up to 160 within 1 minute of running yet felt great for most of it. I'm not sure what to make of that. I did see that I was down to 130's within 1 minute and down to the 100's within 5 minutes tonight.
Tonight, however, temp so much better and wanted to get out there again and take it easy. Started my run, wasn't feeling it at all after just a quarter mile and almost turned around but figured I'll go as slow as I need and finish. Next thing I know, things started feeling great. Finished my 2.6 mile loop at 8:43 pace (8:31 GAP), fastest I've ever done it and felt GREAT. Time kept getting faster as I went along. Killed a couple of the uphills (the 220 ft of elevation on this short run isn't a joke, right Duck?). I could have gone further with downhill left to go and cut that time down more but as I'm working overnight tonight and wanting to walk and cool down a bit, I was content with the 2.6 miles and stopped. Not tired at all and feel fantastic. Completely opposite runs. This sport is so strange but I like it.
I wore my wife's Garmin watch yesterday and tonight to check some heart rates on these runs as I've never checked mine. Yesterday I was in the 150's for the first mile and then I was 160's the rest of the way. Finished with an average of 162 and felt awful. Tonight's run I finished with an average of 168 and was up to 160 within 1 minute of running yet felt great for most of it. I'm not sure what to make of that. I did see that I was down to 130's within 1 minute and down to the 100's within 5 minutes tonight.
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gianmarco
Footballguy
Also, another huge positive.
My cholesterol and lipids have always been high. Not terrible, but bad enough that I'm borderline for a statin and have been for a while. Had them checked three months ago and my primary wanted me to start on one.
I asked to wait and recheck after trying to be more active and lose a little more weight. Wasn't anticipating starting running though. After doing this now for one month, I decided to check again even without changing my diet (and weight still roughly the same).
3 months later (1 month of running):
Total cholesterol from 254 to 225.
LDL from 181 to 154 (goal under 160 and most important part)
Triglycerides from 147 to 125 (goal under 150)
HDL from 41 to 45 (goal over 40).
Bottom line: No statin for me!
My cholesterol and lipids have always been high. Not terrible, but bad enough that I'm borderline for a statin and have been for a while. Had them checked three months ago and my primary wanted me to start on one.
I asked to wait and recheck after trying to be more active and lose a little more weight. Wasn't anticipating starting running though. After doing this now for one month, I decided to check again even without changing my diet (and weight still roughly the same).
3 months later (1 month of running):
Total cholesterol from 254 to 225.
LDL from 181 to 154 (goal under 160 and most important part)
Triglycerides from 147 to 125 (goal under 150)
HDL from 41 to 45 (goal over 40).
Bottom line: No statin for me!
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MAC_32
Footballguy
There's no comfortable way to run up a hill. I've had success with a particular technique, but I have reservations about recommending a novice try it. I'm wary it could lead to an injury on under developed legs. It'd probably be best to just slow down on the incline and conserve energy.
tri-man 47
Footballguy
Just balls of the feet, slight forward lean, good forward/backward (not side-to-side) arm thrusts, and focused leg lifts. (The breathing fits in well here, too!) I especially like the way hills force a forefoot landing ...you can't be a heel striker to succeed on hills! Stay light and 'spring' with each step.
Early on with hills, you'll likely need to walk at the top to catch your breath. Eventually, with the training, you develop the ability to recover on the flats or subsequent downhills. Olympian Frank Shorter is often quoted for his statement that "hills are speedwork in disguise" - many benefits come from some hill training.
eta: As MAC suggests, be careful. You'll be stretching muscles (hammies; glutes; calves) that might not be used to that sort of extension.
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SFBayDuck
Footballguy
ChiefD
Footballguy
Juxtatarot
Footballguy
For years I've considered running home from work. It's a 15 mile drive. I'm finally going to do it Tuesday.
I'm kind of excited for some reason. I arranged for a ride into work from a co-worker, it's a nice time of year were there will still be daylight (mostly anyway), and the forecast shouldn't be so warm that I'll need water. I can't run the expressways and busy roads I commute on so I'll take side streets and cut through a forest preserve. That will probably add a mile or two. I still have some miles in the middle that I have to figure out a route for although I think I have multiple options. But I have some Google Earth studying to do...
I'm kind of excited for some reason. I arranged for a ride into work from a co-worker, it's a nice time of year were there will still be daylight (mostly anyway), and the forecast shouldn't be so warm that I'll need water. I can't run the expressways and busy roads I commute on so I'll take side streets and cut through a forest preserve. That will probably add a mile or two. I still have some miles in the middle that I have to figure out a route for although I think I have multiple options. But I have some Google Earth studying to do...
pbm107
Footballguy
You've got me thinking about trying this sometime, mapped it out on MapMyRun and it's only 10.34 miles.
mr. furley
Footballguy
4 miles flat for me
if we had showers at work i'd run in
if we had showers at work i'd run in
ChiefD
Footballguy
I've looked at this too in the past. 13 miles to my house, and mostly uphill. The problem is I can't get a ride TO work to try it.
But I've run plenty of times to kids soccer games and such in the morning and meet the family at their games.
Juxtatarot
Footballguy
Brony
Footballguy
Any recommendations on wind/rain jacket? I have a Gore-Tex jacket from the 90's that's a little puffy ( "Yes, yes. This pirate trend that she's come up with, Jerry, - this is gonna be the new look for the 90's. You're gonna be the first pirate") but it gets the job done for all weather. It's more windbreaker material than cloth if that makes any sense. If it's cold, I wear long sleeve shirt or sweatshirt underneath depending on how cold. Anyway, it's getting long in the tooth and I'm looking for ideas.
MAC_32
Footballguy
The intangible value of working at a place with accessible showers. 3 miles from my house, 4 or 5 miles from where we get our cars serviced - anytime there is a vehicle issue I'm on foot that day.
Juxtatarot
Footballguy
AAABatteries
Footballguy
Duck would have to run my commute - 37 miles.
tri-man 47
Footballguy
I really like point-to-point runs. I've mentioned some where my wife would drop me off near an expressway exit (Oakbrook) ...I'd run a 1/4 mile off the x-way and then on home (11-15 miles, depending on the route). I've also done 11 miles into the city to my daughter's apartment and 13 miles to the farther suburbs (Lombard) to my son's house. Always enjoyable to have a destination like that! Just a hint of danger in that you've got no choice but to complete the distance.
Remind me where your work site is in case I know of any good roads.
ChiefD
Footballguy
Reminds me of one last September when I was training for Chicago. My son had a soccer game about 13.5 miles from home, and the game was down in a river valley. So a lot of downhills - but also a few nasty uphills coming out of the valleys at times.
Anyway, it was a warm morning - SI was probably in the 140's or so. I'm about a mile from the field, and my wife and kids come up behind me honking and waving. My wife slows down, looks at me and says:
"You look bad. You gonna die on me?"
I flip her off, she laughs and drives off. I see her at the field about 10 miles later and just
.
Brony
Footballguy
Honey, you think KFC is still open?Reminds me of one last September when I was training for Chicago. My son had a soccer game about 13.5 miles from home, and the game was down in a river valley. So a lot of downhills - but also a few nasty uphills coming out of the valleys at times.
Anyway, it was a warm morning - SI was probably in the 140's or so. I'm about a mile from the field, and my wife and kids come up behind me honking and waving. My wife slows down, looks at me and says:
"You look bad. You gonna die on me?"
I flip her off, she laughs and drives off. I see her at the field about 10 miles later and just
Juxtatarot
Footballguy
I forgot about MapMyRun. That's helpful. Thanks.
I think this will be my route. Hopefully the link works. Feel free to suggest improvements. I thought about cutting through Bemis Woods after that time we ran there together. This route ends up under 15 miles and has path or sidewalks the whole way plus good crossings over/under 290, 294, route 83 and the railroad tracks.
tri-man 47
Footballguy
Juxtatarot
Footballguy
tri-man 47
Footballguy
Yup! Yeah, that route will work well ...down to Bemis Woods then weave home from there. Only other option is taking the Prairie Path west and then heading due south, but I like your chosen route better.
gianmarco
Footballguy
