tri-man 47
Footballguy
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Ran a 10k - Official Thread (6 Viewers)
- Thread starter Ned
- Start date
mr. furley
Footballguy
SFBayDuck
Footballguy
Pelvis resting....tacos.....so many jokes, but I don't want to get a time out right as I get ready to crew an FFAer at a 100 miler.
gruecd
Footballguy
gruecd
Footballguy
8-hour trail race on tap for me tomorrow on a 7-mile, single-track mountain bike course. Objective is to run as many miles as you can. Hoping for at least 40.
Temps mostly in the 30s to around 40 with maybe some light rain. All in all, pretty good running weather.
Temps mostly in the 30s to around 40 with maybe some light rain. All in all, pretty good running weather.
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SFBayDuck
Footballguy
bushdocda
Footballguy
mr. furley
Footballguy
Brony
Footballguy
gianmarco
Footballguy
Understanding that I'm still in the phase where things will change/improve, I have a question about my run today.
I fully get the need for easy running (up to 80% of runs should be easy) and know why they are important so I've been making sure I do that for a while now. On Monday, I did a 4 mile run where I pushed the pace to see how things would go (8:11 pace). Definitely not an "easy" run. On Wednesday, my wife and I did a long run of ~9 miles (with stroller) at an easy 9:40 pace. While not too fast, also not considered an easy run due to length. So today, I just wanted to get 5-6 miles at a comfortable pace (in the 9's) for a slow run.
First 2-3 miles were just over 9 minutes and nice and easy. I felt myself getting faster going into mile 4 as seems to be the norm now but I made sure I still had completely normal breathing and could speak a few sentences. My last 3 miles were at 8:27, 8:04, and 7:49. At the end, my effort level was no different than the start and while I knew I was going a good bit faster, I didn't know how fast and was surprised to see the final numbers (you guys told me to turn off notifications!)
Based on previous runs and times, that was most definitely not an "easy" run. Based on my effort level and breathing, it definitely was. Not labored at all. Of note, the weather was pristine, in the low 50's, little bit of sun and wind and I felt glorious. I, and my legs, felt completely rested at the start so I know that certainly played a part. And no real uphills for the last half of my run either.
Knowing the importance of easy runs and building a good aerobic base, how should I look at today? Could my times be making that big of a jump or do I need to really be aware of that speed and back off on these easy days? I mean, that final mile was at my 5k pace and didn't feel like that AT ALL.
I fully get the need for easy running (up to 80% of runs should be easy) and know why they are important so I've been making sure I do that for a while now. On Monday, I did a 4 mile run where I pushed the pace to see how things would go (8:11 pace). Definitely not an "easy" run. On Wednesday, my wife and I did a long run of ~9 miles (with stroller) at an easy 9:40 pace. While not too fast, also not considered an easy run due to length. So today, I just wanted to get 5-6 miles at a comfortable pace (in the 9's) for a slow run.
First 2-3 miles were just over 9 minutes and nice and easy. I felt myself getting faster going into mile 4 as seems to be the norm now but I made sure I still had completely normal breathing and could speak a few sentences. My last 3 miles were at 8:27, 8:04, and 7:49. At the end, my effort level was no different than the start and while I knew I was going a good bit faster, I didn't know how fast and was surprised to see the final numbers (you guys told me to turn off notifications!)
Based on previous runs and times, that was most definitely not an "easy" run. Based on my effort level and breathing, it definitely was. Not labored at all. Of note, the weather was pristine, in the low 50's, little bit of sun and wind and I felt glorious. I, and my legs, felt completely rested at the start so I know that certainly played a part. And no real uphills for the last half of my run either.
Knowing the importance of easy runs and building a good aerobic base, how should I look at today? Could my times be making that big of a jump or do I need to really be aware of that speed and back off on these easy days? I mean, that final mile was at my 5k pace and didn't feel like that AT ALL.
bushdocda
Footballguy
for some thoughts as I don’t think I am doing my easy runs easy enough but also lack enough intensity. Did majority of training at MAF this year and do think it was a great way to start a base safely and allow for some self coaching to hold me back from too much intensity. The answer might be patience and slowly increasing mileage as too much intensity can impair recovery & adaptation. 
-OZ-
Footballguy
SFBayDuck
Footballguy
Just had crew meeting/dinner with @SayWhat? and Mrs. SayWhat. Great people for sure. Looking forward to helping our boy get through 100 miles tomorrow and get that lottery ticket for Western States.
I'll be meeting up with them before the 5:00 AM start tomorrow, then crewing for awhile while the Mrs. gets some sleep before she has to pace overnight, and I'll continue to crew through the finish. I'll update here when I can. Weather forecast has improved a bit, but looks like steady rain until 5:00 PM tomorrow and then should let up overnight and into Sunday.
And yes, I wore my States belt buckle to dinner (first time I've put it on). Kinda felt like it gave me super powers.......
I'll be meeting up with them before the 5:00 AM start tomorrow, then crewing for awhile while the Mrs. gets some sleep before she has to pace overnight, and I'll continue to crew through the finish. I'll update here when I can. Weather forecast has improved a bit, but looks like steady rain until 5:00 PM tomorrow and then should let up overnight and into Sunday.
And yes, I wore my States belt buckle to dinner (first time I've put it on). Kinda felt like it gave me super powers.......
gruecd
Footballguy
tri-man 47
Footballguy
I think our boy is starting to show some talent!
Brony, Juxt, and I racing a new 5K in Brony's neighborhood on Saturday morning. Temp in the low/mid 40s ...we'll see if we beat the rain. Quite a bit of racing going on this weekend! Do well with the long ones, SayWhat and gruecd!
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ChiefD
Footballguy
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gianmarco
Footballguy
Awesome, good luck everyone!
BTW, I figured I might throw this out there to see if there might ever be interest. My whole running thing started when I drove for my wife and a few others for an 82 mile relay race here in Missouri. Now that I'm actually running, I was looking forward to maybe taking part but she's not going to be able to due to being scheduled for work out of town during the race.
She was just contacted by the team member that is going to captain the team this year to see if she was running and she said that she can't but that I can join in. I'll hear back soon if I'll join the team. As I was just looking up the info for it, I began thinking that maybe some of you might be interested in putting a team together to do it.
The race is June 2nd and is an 82 mile relay race made up of 6 members (or 3 members or individuals for ultra runners of which we know a few here). It starts here in St Louis and finishes in Hermann, MO mostly along a trail that spans the whole distance. Each member has 3 legs they run with total distances ranging from ~12 - 18 miles. Overall winning team last year finished in 9:30:21.
Any of you with any interest to put together a team from here?
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-OZ-
Footballguy
Sounds like fun. And we all know how Missouri loves company.
I wouldn't be able, that's my daughter's birthday weekend. I'd be turned into a eunuch.
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SteelCurtain
Footballguy
I wish I could but thats my sons Cub Scout campout weekend.
I would be open to another team type of event on another weekend.
SFBayDuck
Footballguy
Just saw @SayWhat? off at the start, back to the hotel to nap a bit before meeting up with him at mile 18 1/2.
Tracking here: http://www.ultralive.net/rdl100#tracking/runner/187
Tracking here: http://www.ultralive.net/rdl100#tracking/runner/187
ChiefD
Footballguy
I'm close enough to you that I could run a leg, but not sure I could do a longer stretch. I'd probably be good for 10 miles or so.
gianmarco
Footballguy
One of the spots is three 4 mile legs. It's a rotation so there's like 3 hours between each run. And can always swap legs if need be as I don't think they are absolutely assigned.
Osaurus
Footballguy
According to Strava it was. I’ll post a recap later, but I left some out there this morning. I’ll do better next time.
JShare87
Footballguy
bushdocda
Footballguy
Pretty sure you’re allowed to break a promise like this
made under extreme mental and physical duress.
tri-man 47
Footballguy
Little neighborhood races stand no chance against the FBG. 1st, 4th, and 5th for Juxt, Brony, and me.
gianmarco
Footballguy
When I looked up the times in the relay race I mentioned above, even with some trail running, the times some of you put up would be a 1st place finish pretty easily.
Good job, gentlemen!
Brony
Footballguy
Huge grats to Juxt on the first place and chasing police cruiser for 3 miles on a wet cold day. This is inaugural race so hopefully this race continues for many years and Juxt has bragging rights every time.
Good to catch up with chicago fbg crew again! One of these times we'll get a nice day.
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MAC_32
Footballguy
Juxtatarot
Footballguy
The good news is I won. The bad news is it was my worst 5K time in a number of years at a hair over 19:00. I know I could have done a little better but I’ve stopped running consistently over the last month and have lost fitness. I also know I let up some since I had the lead and wasn’t in danger of losing it.
I won a ceramic coffee cup, a stick of Squirrel’s Nut Butter Anti-Chafe Salve, and a ceramic medal for the top “team” (Brony and I).
It was nice seeing the guys again despite the cold and rain. The highlight was hearing all the astonished oohs and ahs from the crowd when they announced the time of the 60-69 age group winner (one of our own, of course).
I won a ceramic coffee cup, a stick of Squirrel’s Nut Butter Anti-Chafe Salve, and a ceramic medal for the top “team” (Brony and I).
It was nice seeing the guys again despite the cold and rain. The highlight was hearing all the astonished oohs and ahs from the crowd when they announced the time of the 60-69 age group winner (one of our own, of course).
ditka...mike ditka
Footballguy
tri-man 47
Footballguy
Juxt has to defend, and it really is a nice course. We could have done without a lengthy raffle before awards on a 44 degree day in wet gear, but yeah, I expect we’ll try to keep a spring and fall cycle going. Let’s get you in the loop!
SFBayDuck
Footballguy
SayWhat still in good spirits and feeling good through mile 35 1/2 in about 7 hours. Said he had a little low spot in that stretch, hiked for a bit then got moving again. Really doing well out there. I'm disappointed that he wouldn't let me clean his feet and did it himself. I'll try again at mile 44 1/2 when we see him again.
I almost missed him coming in because Ann Trason was showing me pictures of her dogs on her phone and telling me about her recent trip to Bhutan. For you non-ultra nerds that's like watching a basketball game while hanging out with Michael Jordan (she won Western States 11 years in a row).
I almost missed him coming in because Ann Trason was showing me pictures of her dogs on her phone and telling me about her recent trip to Bhutan. For you non-ultra nerds that's like watching a basketball game while hanging out with Michael Jordan (she won Western States 11 years in a row).
tri-man 47
Footballguy
tri-man 47
Footballguy
-long name/ugly shirt- 5K race report
21:39, 6:57/mile, 168 avg. HR
We picked this race because it fit our schedules. It's the inaugural race (which means Juxt has to defend next year!), and it was a small (100 something in the crowd). But who makes a shirt (raising money for lung cancer) picturing two lungs with little stick running feet? The weather was crappy - 44 degrees and rain that ranged from light to heavy (with thunder/lightning nearby during the race). Fortunately, the race was staged next to a parking garage in downtown Arlington Heights (Brony's 'hood), and the garage extended over the street right next to where we started and finished.
Morning routines were great with all systems 'go.' Got there in plenty of time to meet with Juxt and Brony. We jogged a couple miles out and back over the final mile of the course, which was very helpful later on. The legs felt really good. And the course was great: A couple early turns, then about a mile straight, some weaving around city blocks, then almost a mile straight back on another street. Some mild undulations along the way including a nice decline just before about 2 1/2 miles (leading to a bit of an incline just before the finish). I didn't quite know what to expect, given still inconsistent training ...wasn't sure if I could hold a pace close to 7:00/mile or not.
Mile 1 ...6:51/mile, 159 HR
By the time we hit the first long straightaway, I saw a string of four runners out front (Juxt in the lead; Brony in third). There was a gap back to me and two other younger guys (well, they're kind of all younger ...). One guy ran steady enough and seemed beatable if I stuck by him. The other guy, younger still, ran very fluid and easy. I sensed that if he was seriously racing, he'd be up with the front four. As the mile progressed, we had a gap on the field behind us.
Mile 2 ...7:13/mile, 170 HR
This mile had heavy rains, and it took us through a number of turns. The three of us just stuck together running almost alongside each other. At one point, I could see the next street over and saw the police car go by with Juxt following behind.
roud: I knew we had that slight downhill on the final stretch, so I just ran steady and waited for that point.
Mile 3 ...6:52/mile, 175 HR
I liked having a straight shot to the finish. As we moved along the decline in the road, I got a burst of energy and loosened up the stride. I rather quickly pulled away from the two guys on that stretch. Then it was a gut check to maintain pace over the final 1/4 mile and into the finish.
Final .12 ...6:31/mile, 177 HR
All in all, very satisfying ...my best race of the season. It felt good to be in control of my pace and stride and to actually have some pop. Very surprised to see the sub-7:00 miles and the overall sub-7:00 pace. It felt good to feel "bad" with a high HR. Last year, I took off for Nov and Dec due to the bone spur (which was totally a non-issue today), so I'm excited to see what happens with better winter training, now. Great to share a morning with Juxt and Brony!!
21:39, 6:57/mile, 168 avg. HR
We picked this race because it fit our schedules. It's the inaugural race (which means Juxt has to defend next year!), and it was a small (100 something in the crowd). But who makes a shirt (raising money for lung cancer) picturing two lungs with little stick running feet? The weather was crappy - 44 degrees and rain that ranged from light to heavy (with thunder/lightning nearby during the race). Fortunately, the race was staged next to a parking garage in downtown Arlington Heights (Brony's 'hood), and the garage extended over the street right next to where we started and finished.
Morning routines were great with all systems 'go.' Got there in plenty of time to meet with Juxt and Brony. We jogged a couple miles out and back over the final mile of the course, which was very helpful later on. The legs felt really good. And the course was great: A couple early turns, then about a mile straight, some weaving around city blocks, then almost a mile straight back on another street. Some mild undulations along the way including a nice decline just before about 2 1/2 miles (leading to a bit of an incline just before the finish). I didn't quite know what to expect, given still inconsistent training ...wasn't sure if I could hold a pace close to 7:00/mile or not.
Mile 1 ...6:51/mile, 159 HR
By the time we hit the first long straightaway, I saw a string of four runners out front (Juxt in the lead; Brony in third). There was a gap back to me and two other younger guys (well, they're kind of all younger ...). One guy ran steady enough and seemed beatable if I stuck by him. The other guy, younger still, ran very fluid and easy. I sensed that if he was seriously racing, he'd be up with the front four. As the mile progressed, we had a gap on the field behind us.
Mile 2 ...7:13/mile, 170 HR
This mile had heavy rains, and it took us through a number of turns. The three of us just stuck together running almost alongside each other. At one point, I could see the next street over and saw the police car go by with Juxt following behind.
roud: I knew we had that slight downhill on the final stretch, so I just ran steady and waited for that point.Mile 3 ...6:52/mile, 175 HR
I liked having a straight shot to the finish. As we moved along the decline in the road, I got a burst of energy and loosened up the stride. I rather quickly pulled away from the two guys on that stretch. Then it was a gut check to maintain pace over the final 1/4 mile and into the finish.
Final .12 ...6:31/mile, 177 HR
All in all, very satisfying ...my best race of the season. It felt good to be in control of my pace and stride and to actually have some pop. Very surprised to see the sub-7:00 miles and the overall sub-7:00 pace. It felt good to feel "bad" with a high HR. Last year, I took off for Nov and Dec due to the bone spur (which was totally a non-issue today), so I'm excited to see what happens with better winter training, now. Great to share a morning with Juxt and Brony!!
SFBayDuck
Footballguy
It's been light rain off and on most of the day, but course isn't too sloppy as it just started raining here yesterday and it hasn't been heavy. When it's not raining it's pretty much perfect running weather, probably mid-50s, not much wind at all.
He just left Overlook aid station (44.5) at about 2:40, so 9:40 in. Spent a good 15 minutes there regrouping, putting on dry clothes, swapping shoes. He's not getting many calories in, so I had him down two cups of broth and some Coke. We won't see him again until mile 74 1/2, guessing 15:30 or so based on how he's been moving.
Tldr: 100 miles is hard but he's doing great.
bushdocda
Footballguy
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gianmarco
Footballguy
Too many likes for this post without responding. Awesome race report. I like it.tri-man 47 said:-long name/ugly shirt- 5K race report
21:39, 6:57/mile, 168 avg. HR
We picked this race because it fit our schedules. It's the inaugural race (which means Juxt has to defend next year!), and it was a small (100 something in the crowd). But who makes a shirt (raising money for lung cancer) picturing two lungs with little stick running feet? The weather was crappy - 44 degrees and rain that ranged from light to heavy (with thunder/lightning nearby during the race). Fortunately, the race was staged next to a parking garage in downtown Arlington Heights (Brony's 'hood), and the garage extended over the street right next to where we started and finished.
Morning routines were great with all systems 'go.' Got there in plenty of time to meet with Juxt and Brony. We jogged a couple miles out and back over the final mile of the course, which was very helpful later on. The legs felt really good. And the course was great: A couple early turns, then about a mile straight, some weaving around city blocks, then almost a mile straight back on another street. Some mild undulations along the way including a nice decline just before about 2 1/2 miles (leading to a bit of an incline just before the finish). I didn't quite know what to expect, given still inconsistent training ...wasn't sure if I could hold a pace close to 7:00/mile or not.
Mile 1 ...6:51/mile, 159 HR
By the time we hit the first long straightaway, I saw a string of four runners out front (Juxt in the lead; Brony in third). There was a gap back to me and two other younger guys (well, they're kind of all younger ...). One guy ran steady enough and seemed beatable if I stuck by him. The other guy, younger still, ran very fluid and easy. I sensed that if he was seriously racing, he'd be up with the front four. As the mile progressed, we had a gap on the field behind us.
Mile 2 ...7:13/mile, 170 HR
This mile had heavy rains, and it took us through a number of turns. The three of us just stuck together running almost alongside each other. At one point, I could see the next street over and saw the police car go by with Juxt following behind.
Mile 3 ...6:52/mile, 175 HR
I liked having a straight shot to the finish. As we moved along the decline in the road, I got a burst of energy and loosened up the stride. I rather quickly pulled away from the two guys on that stretch. Then it was a gut check to maintain pace over the final 1/4 mile and into the finish.
Final .12 ...6:31/mile, 177 HR
All in all, very satisfying ...my best race of the season. It felt good to be in control of my pace and stride and to actually have some pop. Very surprised to see the sub-7:00 miles and the overall sub-7:00 pace. It felt good to feel "bad" with a high HR. Last year, I took off for Nov and Dec due to the bone spur (which was totally a non-issue today), so I'm excited to see what happens with better winter training, now. Great to share a morning with Juxt and Brony!!
ChiefD
Footballguy
tri-man 47 said:-long name/ugly shirt- 5K race report
21:39, 6:57/mile, 168 avg. HR
We picked this race because it fit our schedules. It's the inaugural race (which means Juxt has to defend next year!), and it was a small (100 something in the crowd). But who makes a shirt (raising money for lung cancer) picturing two lungs with little stick running feet? The weather was crappy - 44 degrees and rain that ranged from light to heavy (with thunder/lightning nearby during the race). Fortunately, the race was staged next to a parking garage in downtown Arlington Heights (Brony's 'hood), and the garage extended over the street right next to where we started and finished.
Morning routines were great with all systems 'go.' Got there in plenty of time to meet with Juxt and Brony. We jogged a couple miles out and back over the final mile of the course, which was very helpful later on. The legs felt really good. And the course was great: A couple early turns, then about a mile straight, some weaving around city blocks, then almost a mile straight back on another street. Some mild undulations along the way including a nice decline just before about 2 1/2 miles (leading to a bit of an incline just before the finish). I didn't quite know what to expect, given still inconsistent training ...wasn't sure if I could hold a pace close to 7:00/mile or not.
Mile 1 ...6:51/mile, 159 HR
By the time we hit the first long straightaway, I saw a string of four runners out front (Juxt in the lead; Brony in third). There was a gap back to me and two other younger guys (well, they're kind of all younger ...). One guy ran steady enough and seemed beatable if I stuck by him. The other guy, younger still, ran very fluid and easy. I sensed that if he was seriously racing, he'd be up with the front four. As the mile progressed, we had a gap on the field behind us.
Mile 2 ...7:13/mile, 170 HR
This mile had heavy rains, and it took us through a number of turns. The three of us just stuck together running almost alongside each other. At one point, I could see the next street over and saw the police car go by with Juxt following behind.
Mile 3 ...6:52/mile, 175 HR
I liked having a straight shot to the finish. As we moved along the decline in the road, I got a burst of energy and loosened up the stride. I rather quickly pulled away from the two guys on that stretch. Then it was a gut check to maintain pace over the final 1/4 mile and into the finish.
Final .12 ...6:31/mile, 177 HR
All in all, very satisfying ...my best race of the season. It felt good to be in control of my pace and stride and to actually have some pop. Very surprised to see the sub-7:00 miles and the overall sub-7:00 pace. It felt good to feel "bad" with a high HR. Last year, I took off for Nov and Dec due to the bone spur (which was totally a non-issue today), so I'm excited to see what happens with better winter training, now. Great to share a morning with Juxt and Brony!!
Really happy to see you healthy and strong in this race. Nice work to you, juxt, and brony. Awesome day.
SFBayDuck
Footballguy
They were through mile 83 1/2 at about 20:24 elapsed. Apparently they (and several others) went off course for up to a mile, and he twisted his ankle as well. So moving slowly, but still moving. He's really tired (sleepy tired), but he seemed in a pretty good space still mentally. He downed some Red Bull and quesadilla at the aid station, and headed back out on the trail with a handful of Red Vines. There is a tough, 9 1/2 mile section that includes "The Meat Grinder" still to come, but he'll get it done. He's been moving up the field the past 30 miles or so, from the 130s-140s most of the day to right around 100th (400 or so starters). My bet is he finishes in the 80s. Really impressive.
I'm back at the hotel now to grab a couple of hours of sleep, then I'll head to the finish to meet them sometime before sunrise.
The winner finished in 16:41, an hour ahead of 2nd place, who was only 4 minutes up on 3rd. Must be amazing to be able to run 100 miles and then go to bed at a normal time.
I'm back at the hotel now to grab a couple of hours of sleep, then I'll head to the finish to meet them sometime before sunrise.
The winner finished in 16:41, an hour ahead of 2nd place, who was only 4 minutes up on 3rd. Must be amazing to be able to run 100 miles and then go to bed at a normal time.
pbm107
Footballguy
It really is impressive, I was concerned when you mentioned that he wasn’t taking in many calories and he was drinking Coke before the midpoint. Looks like he has less than 14 miles to go now.
