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Ran a 10k - Official Thread (4 Viewers)

gianmarco said:
I'm just curious and will throw it out there once more, especially now that I've done it once.  I don't know that I'll race it again next year unless some of you might be interested.

Any interest amongst you guys to do the KT82 mile relay race that I did next June?  We would need a total of 6 and could put together an FBG team.  And of course some of our resident badasses can also come and do the ultra by themselves (i.e., @SFBayDuck and @SayWhat?) even though I think it's only 67 miles for the ultra portion.

As I'm putting in my work schedule requests for next Jan-Jun, it got me thinking about it and whether or not I should ask for that weekend off.  Anyone?
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Where and when?

 
gianmarco said:
I should mention, I don't think the date is fully confirmed, but it looks like it will likely be June 1st (usually very beginning of June on a Saturday). 

Logistically, it's an all day thing that starts early in the morning on Saturday in St. Louis and will end in Hermann, MO, a small little German town in the middle of wine country.  At the end, can either pass the night there or head back to StL, doesn't really matter.

And to add to the competitive fire, the winning team last year finished in 8:57:43 for a pace time of 6:34.  2nd and 3rd were 6:58 and 7:04 cumulative paces.  Each leg is anywhere from 2.5 miles to 7.5 miles. 
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That sounds like a fun challenge

 
Spartans Rule said:
How much do you guys run while sick?

I rarely get sick but I’ve had a cold the past few days. Took Monday off, did some Googling and read that it should be safe to run with my symptoms - head cold, runny nose, etc. So I went out yesterday and did a light run, felt really good during but afterwards I was just totally drained for about 4 hours. Taking today off too in hopes of recovering fully for some longer runs this weekend.
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I used to a bunch, but then I read it’s much better to fully rest for 1 week. You won’t lose much performance in just 1 week. Apparently you start seeing slight degradation at 2 weeks. 

 
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gianmarco said:
Yeah, Hermann is a great town for that.  Took my wife there once for an anniversary and stayed, did some winery tours, and enjoyed the town.  Depending on how you guys get here, we'll have the van that I'll take back to StL (likely the following day). 

This could be pretty fun!
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Looks like it's not too far from Lake of the Ozarks, which after watching the show I just have to visit someday.  Maybe I'll come run the ultra.....

Wait, it's all road, isn't it?  In that case, maybe I'll come drive the van.

 
SFBayDuck said:
Looks like it's not too far from Lake of the Ozarks, which after watching the show I just have to visit someday.  Maybe I'll come run the ultra.....

Wait, it's all road, isn't it?  In that case, maybe I'll come drive the van.
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No road. But it's flat, crushed limestone trail. Except 4 of the 18 legs are true trail.

Katy Trail

 
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10 miles on tap for tonight with 5 x 5 minutes at 6:20 pace.  But I get 3 minutes actual rest between reps, so it shouldn't be too bad.

 
So I'm supposed to do a 5/5 recovery double tomorrow.  My wife might be doing her 5-miler tonight around 8pm, which will probably be a couple hours after I finish my 10.  Would it be the worst idea in the world for me to tag along for her 5-miler at ~9:30 pace and get one of those two recovery runs out of the way tonight?

 
gruecd said:
So I'm supposed to do a 5/5 recovery double tomorrow.  My wife might be doing her 5-miler tonight around 8pm, which will probably be a couple hours after I finish my 10.  Would it be the worst idea in the world for me to tag along for her 5-miler at ~9:30 pace and get one of those two recovery runs out of the way tonight?
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I’m sure you can handle it.

 
Going to wake up at 2:55 am for the Apple Watch release. I plan to do my long run tomorrow morning since I’ll already be awake and have plenty of time before I have to be to work. Or maybe I can just do 2 14+ milers Friday and Saturday.

 
JShare87 said:
Going to wake up at 2:55 am for the Apple Watch release. I plan to do my long run tomorrow morning since I’ll already be awake and have plenty of time before I have to be to work. Or maybe I can just do 2 14+ milers Friday and Saturday.
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I'm sure you can handle it.

 
Seeking some advice here.  

Just started the 12 week Higdon Intermediate 2 HM plan.   First plan I've done in 5 years, but its the first plan I've ever done that involves a day of speed work.  

The HM goal is to break 2 hours.  My best in the half is 1:53 (2013). Sub 2 seems reasonable, my overall fitness is close to what it was.   

So the speed work in this program is all 400m at 5K pace.  Kind of stumped on what to do.  My last 5k was pretty fugly.  Wasn't anything I trained for, just signed up cause my company sponsored it.  My pace was 8:38.  

Had my first speed workout Tuesday and basically went by feel.  All 5 400's were in the 7:30-7:45 range.  HR was 165-170 during the 400s.

I'm not being dumb by disregarding my latest 5k and going by what feels right am I?  It felt comfortably hard.  

I'm a speed work noob.  :nerd:

 
jb1020 said:
Seeking some advice here.  

Just started the 12 week Higdon Intermediate 2 HM plan.   First plan I've done in 5 years, but its the first plan I've ever done that involves a day of speed work.  

The HM goal is to break 2 hours.  My best in the half is 1:53 (2013). Sub 2 seems reasonable, my overall fitness is close to what it was.   

So the speed work in this program is all 400m at 5K pace.  Kind of stumped on what to do.  My last 5k was pretty fugly.  Wasn't anything I trained for, just signed up cause my company sponsored it.  My pace was 8:38.  

Had my first speed workout Tuesday and basically went by feel.  All 5 400's were in the 7:30-7:45 range.  HR was 165-170 during the 400s.

I'm not being dumb by disregarding my latest 5k and going by what feels right am I?  It felt comfortably hard.  

I'm a speed work noob.  :nerd:
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Not only is it not dumb, going by feel is probably the smartest thing you could have done, in my opinion.  Sounds like you did well.

 
Juxtatarot said:
Not only is it not dumb, going by feel is probably the smartest thing you could have done, in my opinion.  Sounds like you did well.
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Agreed.  If you held a rather consistent pace through 5 of them on your first time out, that's a good indicator.  I expect you'll build up to 8-12 reps.

 
tri-man 47 said:
Fourth row, center pic - the body lean and leg extension.   :wub:
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Yeah, that's exactly what I was paying attention to also. 

I personally thought 6th row, right pic had better body lean and leg extension for my taste, though.

 
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tri-man 47 said:
Agreed.  If you held a rather consistent pace through 5 of them on your first time out, that's a good indicator.  I expect you'll build up to 8-12 reps.
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Yeah, you basically add one per week, tops out at 10x400 on week 11. 

validation is appreciated.  

 
Alright, let's get back on track.

I've now noticed after every race I've done, my quads are sore for a couple days.  They aren't ever sore otherwise, even after harder workouts (speed, tempo, whatever).  And the race I just did was completely flat so it's not about elevation.

Does that happen to you guys?  Is it about effort or form or something else?

 
gianmarco said:
Alright, let's get back on track.

I've now noticed after every race I've done, my quads are sore for a couple days.  They aren't ever sore otherwise, even after harder workouts (speed, tempo, whatever).  And the race I just did was completely flat so it's not about elevation.

Does that happen to you guys?  Is it about effort or form or something else?
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My quads are sore after my run last night. It was a harder run that I've been doing, so I attribute it to that.

 
gianmarco said:
Alright, let's get back on track.

I've now noticed after every race I've done, my quads are sore for a couple days.  They aren't ever sore otherwise, even after harder workouts (speed, tempo, whatever).  And the race I just did was completely flat so it's not about elevation.

Does that happen to you guys?  Is it about effort or form or something else?
Click to expand...
For longer races my quads get pretty beat up, but after shorter races I find that my calves are sore.  I think this is normal.

 
gianmarco said:
Alright, let's get back on track.

I've now noticed after every race I've done, my quads are sore for a couple days.  They aren't ever sore otherwise, even after harder workouts (speed, tempo, whatever).  And the race I just did was completely flat so it's not about elevation.

Does that happen to you guys?  Is it about effort or form or something else?
Click to expand...
Remind me: Are you more of a heel striker?  Racing hard with the improper form of a heel strike jars the quads quite a bit.  Like @pbm107, I get sore calves (still some soreness from last Saturday), which is more likely from a mid/forefoot strike that yo-yos the calves as they absorb each step.

 
tri-man 47 said:
Remind me: Are you more of a heel striker?  Racing hard with the improper form of a heel strike jars the quads quite a bit.  Like @pbm107, I get sore calves (still some soreness from last Saturday), which is more likely from a mid/forefoot strike that yo-yos the calves as they absorb each step.
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I honestly don't know, especially during a race. When I first started, I tried to be conscious of it, but haven't thought about it for a while.

I'll say after reading a good bit about it, it seemed that heel striking is actually ok as long as you aren't overstriding and braking with each step. If the knee is bent and contact is below you, I thought I read that it didn't matter which part of your foot touches first.

 
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JShare87 said:
Going to wake up at 2:55 am for the Apple Watch release. I plan to do my long run tomorrow morning since I’ll already be awake and have plenty of time before I have to be to work. Or maybe I can just do 2 14+ milers Friday and Saturday.
Click to expand...
Serious question.  Why wake up for the Apple Watch release?  Is this the only way to get it by ordering it at that time?  Or you like to watch it live somehow? 

I'm confused.

 
gruecd said:
So I'm supposed to do a 5/5 recovery double tomorrow.  My wife might be doing her 5-miler tonight around 8pm, which will probably be a couple hours after I finish my 10.  Would it be the worst idea in the world for me to tag along for her 5-miler at ~9:30 pace and get one of those two recovery runs out of the way tonight?
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Fwiw I'm a big fan of the same day recovery 

 
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