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Ran a 10k - Official Thread (5 Viewers)

Woah, woah, woah - if I'm out for a run and there's a hottie around that's on Strava it will say we ran together and then I can follow her?   :excited:

wait, is that creepy?  It's a little creepy isn't it?

NOTE: the woman I "ran with" was cute but not a hottie

 
AAABatteries said:
Woah, woah, woah - if I'm out for a run and there's a hottie around that's on Strava it will say we ran together and then I can follow her?   :excited:

wait, is that creepy?  It's a little creepy isn't it?

NOTE: the woman I "ran with" was cute but not a hottie
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It's only creepy if you post the  :excited: in addition to giving her kudos.

 
AAABatteries said:
Woah, woah, woah - if I'm out for a run and there's a hottie around that's on Strava it will say we ran together and then I can follow her?   :excited:

wait, is that creepy?  It's a little creepy isn't it?

NOTE: the woman I "ran with" was cute but not a hottie
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Not only that but if you happen to pass a hottie on your run, you can hit the "flyby" button and if she's on strava, she'll be there. #protip

 
No running for me this week unfortunately.  Been busy getting ready for this massive hurricane.  Definitely a different kind of workout moving so much stuff around and still pretty intensive.  Hopefully things get back to normal early next week and I can resume prepping for my 15k on October 1.

 
Osaurus said:
No running for me this week unfortunately.  Been busy getting ready for this massive hurricane.  Definitely a different kind of workout moving so much stuff around and still pretty intensive.  Hopefully things get back to normal early next week and I can resume prepping for my 15k on October 1.
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Good luck GB - stay safe.

 
Hang 10 said:
Not only that but if you happen to pass a hottie on your run, you can hit the "flyby" button and if she's on strava, she'll be there. #protip
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Do you need to be running or can one use this feature from a car?  Asking for a friend. 

 
Osaurus said:
Thanks.  Tired of the "wait and see" game already.  I'll leave if I have to, but plan on staying assuming things keep trending as they are now.  @JShare87, you're welcome at my place if you need a place to go assuming Tampa is okay.
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Thank you Os, that is awfully kind of you! However, we are going to ride it out here in Port Saint Lucie. I've been through 3 major hurricanes in Frances, Jeane, and Wilma. I realize this storm makes those 3 look like child's play but it is what it is. I have a lot of family here and 2 dogs. Still running and plan on only missing Sunday which is already an off day for me anyway. I will keep you all posted throughout the storm if anyone wants me to. Thanks for all the well wishes. Stay safe Os!

 
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My first true "easy" run, I think, with distance.  Ran by myself with the only goal of keeping it easy and not listening to the times.  Had my new fancy water belt and plenty of time and set out.  5.2 miles on the route (combo of a couple runs I've done) and felt fantastic.  At the end I felt just as good as the beginning (actually better) and truly felt like I could do another time around with another 5.2 miles at that kind of pace.

Water made a HUGE difference even though I didn't drink very much.  Just enough to keep my mouth from drying out which was a big deal.  Adjusting for grade, my first 4 miles were almost identical times ~9:40 and the 5th mile improved to 9:22 GAP.  Average HR of 155 with the bumps coming during uphills (350 ft of elevation).

For the first time, I just ran and enjoyed it for the run.  Wasn't thinking about times or splits or paces and I was just loving not being out of breath at all and just enjoyed the music and how good I felt.  Plan on trying it again on Sunday and this time adding another 2.8 mile loop to get it closer to 8 to see how it goes. 

 
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gianmarco said:
For the first time, I just ran and enjoyed it for the run.  Wasn't thinking about times or splits or paces and I was just loving not being out of breath at all and just enjoyed the music and how good I felt.  Plan on trying it again on Sunday and this time adding another 2.8 mile loop to get it closer to 8 to see how it goes. 
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This.  Just keep doing this.

 
My running is horse#### right now. My body is really not liking this new normal of the stomach issues. While they have been kept at bay somewhat, I'm exhausted all the time.

These runs are laborious - even my slow runs are tough. During this training cycle maybe two runs have felt good. The rest are a struggle. On top of that, I've actually gained a pound. Usually by now I have lost 3-4 and am pushing toward the race.

Not even sure I am gonna make it to the starting line on this one.  I have until October 21st, so I have time to rebound. But damn this isn't supposed to be this hard.

And my body hurts. Joints especially. Hands, feet, ankles.....not just normal running pain. Just a daily grind right now. 

Bah.  :)

 
ChiefD said:
My running is horse#### right now. My body is really not liking this new normal of the stomach issues. While they have been kept at bay somewhat, I'm exhausted all the time.

These runs are laborious - even my slow runs are tough. During this training cycle maybe two runs have felt good. The rest are a struggle. On top of that, I've actually gained a pound. Usually by now I have lost 3-4 and am pushing toward the race.

Not even sure I am gonna make it to the starting line on this one.  I have until October 21st, so I have time to rebound. But damn this isn't supposed to be this hard.

And my body hurts. Joints especially. Hands, feet, ankles.....not just normal running pain. Just a daily grind right now. 

Bah.  :)
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Hang in there, Chief. Although I am not too sure what you're feeling or going through, I went through what you're explaining about 3-4 weeks before my race. Just try to keep a positive mindset through it. It really killed me from a mental standpoint, but I recovered fairly quick physically. Good luck.

 
Mellow morning today with test HM slated for tomorrow morn.  Getting antsy might go organize my messy garage before neighborhood carnival this afternoon. Must eschew booze again on a sweet day on the river. ?

Going to see how I feel tomorrow morn, the course is gentle downhill through parks and temps should be sweet with 645 start. Going to treat like a long tempo run. With a better warm and cool down than I normally do. Don't know what pace that will be as I won't be racing it as to not jack my training week upcoming and long term plan that still has 2 20m runs (next weekend and ~10/1) slated before taper. 

Good stuff going on Strava  - have a great weekend all and good luck Florida bros! 

 
I did about the only trail in Atlanta that Duck wouldn't laugh at - 1,424 elevation gain - 600 of it in 2 miles.  Total "run" time 2:21 over 9.6 miles.  I was disappointed I couldn't recover from the middle miles up the mountain and run the last few - I was jogging and walking as best I could.  Just whipped my butt.  

I took a pick from the top - pales in comparison to the cool pics that Duck gets but you can at least see the Atlanta skyline in the background.

http://imgur.com/IUOZ9p4

ETA - I realize my post is a little confusing - the 1,424 elevation gain was over the full 9.6 but 600 up and 550 down came in the middle 3 miles.

 
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Best wishes to our Florida peeps. I'd offer a room in Alabama but you'd probably prefer staying with Gators right now. Wife is feeling sick, we're both jet lagged though not all that bad. I can't sleep but that's not really new. The LKAP (little kick ### princess) is doing great but obviously she needs us. 

The weather right now is fantastic, 60s in the morning. The combination of time off and life has kept my runs 90 seconds or so slower towards the end than they otherwise would be at MAF. I only hope I haven't lost my gains from the spring. 

 
Tldr:

Race went well then I lost my car and almost mangled my foot. 

Full detail:

Was up at 335 and out the door around 445 for 45 min drive - start at 645 was still about 50 degrees which was first time in a long time is been that cool. Warmed up and went off fine. Figured I'd be around 1:45 one way or another so I started behind that pace group to keep me from starting too fast and force a faster finish. The attractive 1:55 gal was going way ahead of pace for a bit which I was preoccupied with but then got into the park where it narrowed up and had some ups and downs that thinned folks out. I was bargaining with myself almost immediately as to when I wanted to step up the pace. 3 miles then press tempo  for 10?  5 then 8?  Each time I talked myself out of it and played the longer game of not wanting to blow this upcoming training week and upcoming longer stuff. Ended up holding a faster than MAF pace mostly and pushing the last 3 and final mile.  It was fun to have a good second half and finish and I felt strong. I am pleased at 8:03 avg pace, wasn't sure how to approach but I think I hit a good comfortably uncomfortable place. My damn abs and adductors get slammed by downhills otherwise feel good now. Need to get a core this winter.  Had to take the metro back to my car and went out wrong side and had to walk stupid far around terminal to find my car. Made it back to meet friends and fam for boatin jaunt. We beached for a bit to play and while walking to water the sea grass I stepped on a broken liquor bottle neck. Hundreds of miles flashed before my eyes as I said WTF and then realized I somehow hadn't gashed my foot to ####. Super lucky. I stood still the rest of the time and we named that spot Glass Beach and moved on.  Whew. 

I need to read some more and look into my pace data to help inform how I want to tackle next 20m shot this coming weekend. And see how this week goes. 

Thanks for the feedback and advices all 

?

 
-OZ- said:
Best wishes to our Florida peeps. I'd offer a room in Alabama but you'd probably prefer staying with Gators right now. Wife is feeling sick, we're both jet lagged though not all that bad. I can't sleep but that's not really new. The LKAP (little kick ### princess) is doing great but obviously she needs us. 

The weather right now is fantastic, 60s in the morning. The combination of time off and life has kept my runs 90 seconds or so slower towards the end than they otherwise would be at MAF. I only hope I haven't lost my gains from the spring. 
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Remember that Florida's population is made up of folks from other places.  I'm a Wyoming alum  with no state school ties (thank goodness)  ;)

 
Interesting day today. Felt like crap this morning - fatigue, soreness - apparently a normal day now. Was originally planning on 10 today, but I was having none of it. Decided I was just going to take a rest day, but after sitting around for awhile, decided to go out.

Had a decent 6 mile run, and I get home and start to head to the shower. I catch a glimpse of the back of my left leg in the mirror, and I see this HUGE red area. I feel back there, and it's tender and sore to the touch. 

Start to do my mental checklist:

- Did I fall? No

- Have I felt a pull? No

- Did someone hit me with a baseball bat? No

Get my wife upstairs for her to take a look, and there is what feels like a small knot on the back of my leg. My first thought is "well, maybe I pulled my hamstring." But I have had zero muscle pulls....well....ever. And certainly not in this training cycle.

My second thought is: "Something isn't right." I start to worry about a potential blood clot. With the stomach stuff, I have been on medication, and I am still going through the learning process of what is normal and what is a side effect - if any. 

Because if this, I decide to go to the ER. After some examination, the doctor isn't worried about the type of blood clot that can travel to your heart. 

He thought I may have slowly accumulated a small tear in my hamstring, and what I was seeing was blood from the muscle, and there was probably a small clot and scar tissue back there.

Sent me home and other than soreness I have this really ugly area on the back of my leg. He said I could get an MRI, but he probably wouldnt spend the money to do so. 

Its baffling to me. I did nothing to bring this on other than normal running, and you guys know by looking at strava I havent been running too fast.

It literally came from nowhere. A scary day that turned out ok. 

So just another thing to deal with.

 
A generally blah week for me.  4 runs totally 29 miles and not much else.

M: 9 miles, country roads and trails with some hills

Th: 8 miles, track intervals: 6 x 1 mi from 7:26 down to 7:01

S: easy 4 miles

S: 8 miles with three 2-mile rectangular loops; 5K'ish pace on 1/4 stretches.

Thursday was good and productive.  Today's 8 felt like lead the whole time.  Too many other commitments still eating into my time, though most of those wrap up to a large degree over the next three-four weeks.

 
AAABatteries said:
I did about the only trail in Atlanta that Duck wouldn't laugh at - 1,424 elevation gain - 600 of it in 2 miles.  Total "run" time 2:21 over 9.6 miles.  I was disappointed I couldn't recover from the middle miles up the mountain and run the last few - I was jogging and walking as best I could.  Just whipped my butt.  

I took a pick from the top - pales in comparison to the cool pics that Duck gets but you can at least see the Atlanta skyline in the background.

http://imgur.com/IUOZ9p4

ETA - I realize my post is a little confusing - the 1,424 elevation gain was over the full 9.6 but 600 up and 550 down came in the middle 3 miles.
Click to expand...
:thumbup:

Where is that?  I've run a few times along the river in Atlanta, but haven't hit any hills at all.

I actually had a similar run this morning in Eugene, at least in terms of urban trail views, although much shorter and up only a couple of hundred foot butte.  I cut it short due to a pain in my calf that felt like I was going to tear something.  Not sure what's going on there, but I just can't get right since WS100.

 
ChiefD said:
Interesting day today. Felt like crap this morning - fatigue, soreness - apparently a normal day now. Was originally planning on 10 today, but I was having none of it. Decided I was just going to take a rest day, but after sitting around for awhile, decided to go out.

Had a decent 6 mile run, and I get home and start to head to the shower. I catch a glimpse of the back of my left leg in the mirror, and I see this HUGE red area. I feel back there, and it's tender and sore to the touch. 

Start to do my mental checklist:

- Did I fall? No

- Have I felt a pull? No

- Did someone hit me with a baseball bat? No
Click to expand...
No concerns for giant mosquitos?  lucky.

My legs are sore AF today.  Long run? Nope....  Re-caulked our walk-in shower over the weekend. 

 
SFBayDuck said:
:thumbup:

Where is that?  I've run a few times along the river in Atlanta, but haven't hit any hills at all.

I actually had a similar run this morning in Eugene, at least in terms of urban trail views, although much shorter and up only a couple of hundred foot butte.  I cut it short due to a pain in my calf that felt like I was going to tear something.  Not sure what's going on there, but I just can't get right since WS100.
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Wondering if it was Stone Mountain?  Looking forward to hearing from @AAABatteries

 
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SFBayDuck said:
:thumbup:

Where is that?  I've run a few times along the river in Atlanta, but haven't hit any hills at all.

I actually had a similar run this morning in Eugene, at least in terms of urban trail views, although much shorter and up only a couple of hundred foot butte.  I cut it short due to a pain in my calf that felt like I was going to tear something.  Not sure what's going on there, but I just can't get right since WS100.
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Kennesaw Mountain - it's an awesome place to run - miles and miles of trails and then the mile or so up the mountain too.  I wish I lived closer so I could run there all the time.

 
Welp, I figured out why Monday's tempo was so damn hard - oldest brought a bug home from school.  Kinda derailed the week.  39 mostly garbage miles - blegh!  Then as I laid on the couch Saturday morning trying to figure out a way to make this week a success I got a text from my BIL - we're a guy short in football today, you in?  So I said to hell with my long run, I'm playing ball.  

I'm predictably sore now, but energy levels are restoring.  Hopefully I can get a solid 10 day cycle in without forcing the issue now that I'm feeling better...

 
Ned said:
Nice job on the HM!

On the above - why wait?
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Yeah you right. Trying to work on it with planks and lower ab stuff throughout the week - might resort to a yoga session or two to help recoup and tie the core together more.

I really haven't figured out how to manage the mileage and any meaningful weight sessions concurrently. 

 
Alright, alright...you guys were right.

I've been just trying to add miles and run.  From my 1st week starting, my total miles per week has gone:  9.8, 11.2, 12.5, 16.9, and just finished 17.5 this past week.  Finished with a 5.2 mile run on Friday that I wrote about above and then another 6 yesterday, my longest run ever.  I would have never thought I'd be able to do that, much less enjoy it.  Yesterday's run was fun.

I was going to run tonight at my son's practice, but with temps in the 60's right now and a beautiful day, I said screw it, let me go get a little run in.  I mapped out a side street to try to minimize some elevation and wanted to see how I could do at a quick but steady pace (not like my last attempt where I went way too fast to start).

Started off decent, faster than usual but not crazy, and my first stretch is a constant 1/2 mile uphill.  First split right at 8:30.  Perfect, especially because I just hit most of the uphill for this run and I was feeling good.  Figured let's see what I can keep doing at a pace I could keep up. 

Without working on any additional speed stuff and just running like you guys have said, I just PR'd my 1k, my 1/2 mile, my 1 mile, and my 2 mile.  Did 2.5 miles at 8:10 pace and if not for coming up on an intersection that I had to wait on, I would have kept going more than I originally planned and would have just finished the full 5K.  I definitely still had plenty left in me as I was comfortably uncomfortable but nowhere near dying and could have picked it up for the last half mile in a race for sure.  Only 100 ft of elevation on this run certainly helped as well.

Avg HR was only 158 and the other stats I noticed that were different were that my cadence was slightly faster at 173 (normally 168-170) and my stride length went from 0.97m to 1.12m.  Interesting to me was that I wasn't thinking of changing either of those and ALL my runs are consistently at the same cadence and stride length except this one.  I even took it easy for the last half mile (downhill) as I was planning on working hard to finish the 5k until I hit that light and decided to just let it go.  Splits of 8:14, 8:06, and 8:06 for final 1/2 mile.

With over a month left, I know I can do that 5K at an 8:30 pace as planned.  I'll just keep logging miles and enjoy this month heading into it.

Thank you guys for helping me see the light and get me going in the right direction.  It's worked, for sure.

 
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gianmarco said:
Alright, alright...you guys were right.

I've been just trying to add miles and run.  From my 1st week starting, my total miles per week has gone:  9.8, 11.2, 12.5, 16.9, and just finished 17.5 this past week.  Finished with a 5.2 mile run on Friday that I wrote about above and then another 6 yesterday, my longest run ever.  I would have never thought I'd be able to do that, much less enjoy it.  Yesterday's run was fun.

I was going to run tonight at my son's practice, but with temps in the 60's right now and a beautiful day, I said screw it and let me go get a little run in.  I mapped out a side street to try to minimize some elevation and wanted to see how I could do at a quick but steady pace (not like my last attempt where I went way too fast to start).

Started off decent, faster than usual but not crazy, and my first stretch is a constant 1/2 mile uphill.  First split right at 8:30.  Perfect, especially because I just hit most of the uphill for this run and I was feeling good.  Figured let's see what I can keep doing at a pace I could keep up. 

Without working on any additional speed stuff and just running like you guys have said, I just PR'd my 1k, my 1/2 mile, my 1 mile, and my 2 mile.  Did 2.5 miles at 8:10 pace and if not for coming up on an intersection that I had to wait on, I would have kept going more than I planned to do the full 5K.  I definitely still had plenty left in me as I was comfortably uncomfortable but nowhere near dying and could have picked it up for the last half mile in a race for sure.  Only 100 ft of elevation on this run certainly helped as well.

Avg HR was only 158 and the other stats I noticed that were different were that my cadence was slightly faster at 173 (normally 168-170) and my stride length went from 0.97m to 1.12m.  I even took it easy for the last half mile (downhill) as I was planning on working hard to finish the 5k until I hit that light and decided to just let it go.  Splits of 8:14, 8:06, and 8:06 for final 1/2 mile.

With over a month left, I know I can do that 5K at an 8:30 pace as planned.  I'll just keep logging miles and enjoy this month heading into it.

Thank you guys for helping me see the light and get me going in the right direction.  It's worked, for sure.
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Nice.  The only caution I will give you is don't ramp your miles up too fast.  You may want to even dial it back and let your body rest.  If you just keep adding more miles you are setting yourself up to get injured.  Most of the guys in here (not me) have years of a base.  I'm in a similar boat right now as it's been a long time since I was doing this many miles. 

 
AAABatteries said:
Nice.  The only caution I will give you is don't ramp your miles up too fast.  You may want to even dial it back and let your body rest.  If you just keep adding more miles you are setting yourself up to get injured.  Most of the guys in here (not me) have years of a base.  I'm in a similar boat right now as it's been a long time since I was doing this many miles. 
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Yeah, actually don't really plan on going up anymore at all.  This is good for me.  And, now I'm finding this is something I want to just keep doing beyond the race just for health and because it feels good.  I'm going to aim for 4 runs/week with two of them being longer (~5 miles) and two shorter (~3 miles).  In fact, that's why I dialed it down yesterday instead of going for the 8 miles.  This is a good zone for me and something I think can sustain long term. 

Today's run also showed me I that I don't have to worry about pushing hard anymore.  It's a great feeling.

 
Juxtatarot said:
@gianmarco  Do I remember correctly that your 8:30 goal pace was to run at your wife's 5K pace?  If so, are you considering leaving her behind and racing all out?
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Heh, yes that was her goal for us.  She's actually doing a HM in the beginning of October and that's her goal pace for the half.  So, I know she can go faster than 8:30 in a 5K.  I mean, she just did 8:17 last week without even full race effort and just did 10 miles a couple days ago at 9:00.  I wouldn't be surprised if she could do a sub 8:00 5K.

That said, a friend of ours is also going to run with us.  Guy used to be a soccer player and in really good shape but now at age 40, 3 kids, and little time, he isn't anywhere near as active as he used to be and I don't think he's doing any training or running.  He did just join a local soccer team again to try and get back into shape.

So, there's a good chance we're going to all just run together and then I won't even bother with pace.  He could surprise as he's a naturally really fit and athletic guy.  And, we could all decide to just run and see what happens.  I honestly don't know.

If given the chance, I'd like to just see what I could do but I honestly doubt I'd be able to leave her behind.  She's been running a long time.

 
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SFBayDuck said:
:shrug:   That one hasn't ever bothered me.  Are you sure it wasn't something else you drank a lot of the day before?  That's what usually gets me....
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diet has been pretty regular and no issues except on Friday. nothing since then. 

had a pretty good purge on Friday afternoon and evening, though :oldunsure:

 
gianmarco said:
my stride length went from 0.97m to 1.12m. 
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how on earth did you calculate this on the fly?

and, as an aside, do you find yourself wanting to make a meal, finding a recipe and then tweaking it.. over and over and over again but never being satisfied with the results?

 
mr. furley said:
how on earth did you calculate this on the fly?

and, as an aside, do you find yourself wanting to make a meal, finding a recipe and then tweaking it.. over and over and over again but never being satisfied with the results?
Click to expand...
Simple math.  I need something to do while running.

Or, actually, I was just wearing my wife's Garmin watch that calculates it and i just looked at the number  :)

And no.

 
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