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Ran a 10k - Official Thread (9 Viewers)

Forecast temp of -28C (-19F) for my trail hike/run on Sunday morning.  Going to be quite the weenie-shrinker...

 
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MAC_32 said:
It was 3 when I ran yesterday afternoon. And it may be 60 when I run on Sunday. 
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Yeah, we are in the same pattern. When I ran on the treadmill Tuesday it was about 4 degrees outside. When I ran yesterday outside it was 40. Today 46. But Sunday it will be 62. 

 
SteelCurtain said:
Hanson’s calls for speed work to be 1 minute per mile faster than MP.
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And this is why I'll never do Hanson's....  :shock:

That being said, I do have a workout scheduled for the 21st that has me doing 10 x 800M on decreasing rest.  Coach says, "Good paces throughout today at 6:00-6:15...you might even see 5:50-something here and there."  :shrug:

 
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gruecd said:
And this is why I'll never do Hanson's....  :shock:

That being said, I do have a workout scheduled for the 21st that has me doing 10 x 800M on decreasing rest.  Coach says, "Good paces throughout today at 6:00-6:15...you might even see at 5:50-something here and there."  :shrug:
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I think it's one reason why volume is less on Hanson. 

 
@Ned - just wanted to pass this along - you guys know a whole lot more about all this so you may say this guy is wrong or we are talking about different things but anyway - I did my first PT session on my hamstring.  Guy basically said the idea of not stretching a hamstring isn't something they recommend any more.  In fact, most of my PT was doing stretches and they gave me ones to do at home.  Again, maybe we were talking past each other previously or I didn't understand you. 

Bad news is he said to continue no running for now.  He did say I could do some cycling and hiking so hoping to finally be able to do something aerobic.

 
gruecd said:
And this is why I'll never do Hanson's....  :shock:

That being said, I do have a workout scheduled for the 21st that has me doing 10 x 800M on decreasing rest.  Coach says, "Good paces throughout today at 6:00-6:15...you might even see 5:50-something here and there."  :shrug:
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I think Hansons and your coach are more in agreement here for a 3:00 marathon runner.  The table in the Hansons book I have has doing speed work between 6:02-6:18 (between 5K-10K pace) for a 3:00 goal time.  In contrast McMillan would have you run them between 5:38-5:53.

 
pbm107 said:
I think Hansons and your coach are more in agreement here for a 3:00 marathon runner.  The table in the Hansons book I have has doing speed work between 6:02-6:18 (between 5K-10K pace) for a 3:00 goal time.  In contrast McMillan would have you run them between 5:38-5:53.
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In You (Only Faster) McMillan classified himself as a speedster.  Although he obviously understands that everyone isn't like that, I wonder if it might influence his thinking at times.

 
Juxtatarot said:
In You (Only Faster) McMillan classified himself as a speedster.  Although he obviously understands that everyone isn't like that, I wonder if it might influence his thinking at times.
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I think it may be a terminology thing between Hansons and McMillan and also the purpose of the workout.  In Hansons marathon plan, the speed workouts aren't intended to be VO2 max workouts, and the Hansons race Equivalency calculator "speed paces" tends to lineup with McMillan "Cruise Intervals".  The Hansons "Vo2max Workouts" lineup with McMillan "speed paces".    

 
gruecd said:
The Iguana said:
There may have been some invisitext in there... wasn't sure if I really wanted to say it "out loud" yet...

I think my goal for next May is going to be to run a half in 1:45. Cutting 2 min/mile off my time is a lot but I feel like I had more in me Saturday and I only really had a month of "training" under my belt. 
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If my wife can run 1:59 with the VERY limited training that she does, I see no reason why you can't go 1:45 with a "real" training plan including speedwork, etc.
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Ok... I posted this right after finishing my first ever 1/2 marathon. On one hand I took the reply as motivational... on the other I also read it a little as 'should be easy' - Note, I don't think it was at all intended to say and I totally took it as encouraging. But I was still an old, fat, slow dude at the time and it seemed like a ridiculous goal. As I've been running the past several day, for the first time I am starting to believe it is very possible. For the 2 races I have signed up for (Carmel and Indy 500 1/2's), that was the goal time I put down for my slotting. 

I still have plenty of work to do to actually reach that goal. However, it no longer feels like a mere pipe dream. I think I can really do it. I have 8 weeks from tomorrow to get from where I am now. I think I can actually accomplish it for Carmel on March 30th but then would also still have another month before the race in May. 

When I posted that I was about 225 and about 28% body fat. 3 months later (and plenty of holiday food and drink in the middle - of the time frame as well as middle of my frame :D ) I am now 213 and about 26%. I'm still old and can't change that, but I'm working on the fat and slow parts. It is amazing to me where my HR is on runs now that I couldn't have dreamed of it being at 3 or 4 months ago.

 
Solid start for me to what's shaping up to be a big year.  173 miles, 36 hours, and 24,000' of elevation gain for January.  If I look at my top volume months historically, they're all between April and October which makes sense as my last race has always been no later than October, and I ramp down and then ramp back up going into Spring races.  But January fits right in with my top 15 months all time by mileage. 

I know it's not exact and more about the trends, but my Fitness (CTL) score on Training Peaks the past few years on Feb 1st:  49, 50, 40, 57, 35, and this year I'm at 61.

Four weeks until my first race of the season!  I peaked at a 63 fitness level going into this same race back in 2015 when I set my PR, so hopefully I'll be in position to go for a new course and 50K PR.

In spoiler tags, explanation of TrainingPeaks' scoring.

Fitness (CTL) is an exponentially weighted average of your last 42 days of training stress scores (TSS) and reflects the training you have done over the last 6 weeks. However, the workouts you did 15 days ago will impact your Fitness more than the workouts you did 30 days ago. 

TSS is an estimate of the training load created by a workout based on intensity and duration.  A 1-hour cycling activity at maximum steady-state intensity is 100 TSS (112 for running). TSS can be used to determine how much recovery may be needed after a given workout.
 
Two great workouts this week.  Feels great already having my long run out of the way:

Wednesday - 10 x 45-second, 6% "hills" on the treadmill at 6:15 pace sandwiched by a 2-mile tempo run at 6:21 average pace on each side

Today - 18.1 miles (66 laps) at the Pettit at 7:24 overall average pace.  Broke it down into 3 sets of 23/23/20 laps.  Was shooting for GMP (1:52/lap, 6:47 pace) on the last 19 laps, and ended up running all of them between 1:47-1:51.  Average 1:49.9/lap, 6:39 pace.  Boom.

 
Trying to keep track of monthly miles better this year.

January

Run: 14x, just over 13 hours, 98 miles

Bike: 14x, 20.5 hours, all on the trainer, 370* miles (we'll estimate ~18mph for these rides)

Swim: 8x, 4:48, 16,000 yards

Weights / cross: 8x, 7 hours

So... 44 sessions, 45 hours

A goal is to hit the pool ten times each month, would have gotten it but had a bad head cold for about a week so skipped the pool those days. 

 
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Got sick Monday. Tried to run it out tiesdsy to push through. No. Thankfully it’s now sat and I’m just coughing up some flem.  I’m hoping I’ll drink out the remaining germs tomorrow tonight and back on the wagon Monday. 

Fwiw I was the 4th outta 5 to get the sickness in the house. I held out good, just not good enough. My 15yo is the remaining survivor. Looks like he will escape unscathed. 

 
gruecd said:
And this is why I'll never do Hanson's....  :shock:

That being said, I do have a workout scheduled for the 21st that has me doing 10 x 800M on decreasing rest.  Coach says, "Good paces throughout today at 6:00-6:15...you might even see 5:50-something here and there."  :shrug:
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Your HR disagrees with you

 
Whatever you guys got is contagious. I don't ever really get sick anymore but picked up this cold a few days ago. Ran through it yesterday without difficulty (running slowly anyway) and will get out there soon again today for a short run. No way I'm passing up 50 degree temps. 

 
@gianmarco #bewbs

My latest run, uploaded just a little while ago, is my entry into the first monthly running drawing contest. Please notice at the north end of the run a rather petite woman with her head turned toward the setting sun with one amble breast facing east and the other west. Don't miss the oversized erect nippleage on each. Further south on the east side of the road is an ode to the movie Total Recall that includes an over eager 8th grade iggy manhandling the two southern most glands. 8th grade iggy was obviously not afforded many opportunities to examine breasteses, much less an alien tri-bewb.

 
The Iguana said:
@gianmarco #bewbs

My latest run, uploaded just a little while ago, is my entry into the first monthly running drawing contest. Please notice at the north end of the run a rather petite woman with her head turned toward the setting sun with one amble breast facing east and the other west. Don't miss the oversized erect nippleage on each. Further south on the east side of the road is an ode to the movie Total Recall that includes an over eager 8th grade iggy manhandling the two southern most glands. 8th grade iggy was obviously not afforded many opportunities to examine breasteses, much less an alien tri-bewb.
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Ha.

I just mapped out my route. Hoping to get it done soon. 

 
gianmarco said:
Ha.

I just mapped out my route. Hoping to get it done soon. 
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I Had glanced a little before but wasn't sure what I would do. It was still snowy and icy today so after going for a walk this morning, I looked again to see what I could find. Definitely added something fun to the run. I couldn't wait to finish and see how it turned out. It looks like something I might actually draw! :D

 
Blustery weekend here, had a couple of inches of rain overnight that turned into showers off and on all day today with some real wind gusts.  About 90 minutes into my trail run this morning I came out of a section of redwoods onto an exposed ridge right as the wind picked up.  I'm guessing 35-40 mph gusts, blowing right across me from right to left.  As I would pick up my right foot and move it forward in my stride, the wind would blow it into my left calf.  That happened for a dozen or so strides before I figured out how to use my hips/glutes to keep the right leg moving in the correct plane.  That's probably just "Tuesday" for you Chicago guys, but I think that was a first for me.

 
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SFBayDuck said:
Blustery weekend here, had a couple of inches of rain overnight that turned into showers off and on all day today with some real wind gusts.  About 90 minutes into my trail run this morning I came out of a section of redwoods onto an exposed ridge right as the wind picked up.  I'm guessing 35-40 mph gusts, blowing right across me from right to left.  As I would pick up my right foot and move it forward in my stride, the wind would blow it into my left calf.  That happened for a dozen or so strides before I figured out how to use my hips/glutes to keep the right leg moving in the correct plane.  That's probably just "Tuesday" for you Chicago guys, but I think that was a first for me.
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Little known fact: Chicago being called the Windy City isn’t due to climate. (Although  it is kind of windy here.)

 
Juxtatarot said:
Little known fact: Chicago being called the Windy City isn’t due to climate. (Although  it is kind of windy here.)
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Huh, who knew?

Interestingly, although Chicago may have gotten its nickname in part because of its fierce winds, it’s not the breeziest town in the United States. In fact, meteorological surveys have often rated the likes of Boston, New York and San Francisco as having higher average wind speeds.
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Ran 5.3 yesterday 10.2 today. Highest single day and highest back to back.

Currently seems like it was a bad decision.... Knees are sore.  

 
@SteelCurtain got out in the frigid temps last week so I figured that I shouldn't be a ##### and got out this morning myself.  -25C/-13F and I think I actually overdressed.  Went with a wool base layer, technical quarter-zip, and another running quarter-zip on top of that.  Long johns and soft shell pants on the bottom.  The world's warmest (and ugliest, according to my wife) touque up-top, and a wrap around my neck.  Actually tried to use the wrap over my face but it restricted my breathing too much.

...and I was reasonably sweaty by the time my 10K was done.  Not drenched, but definitely sticky.  

Thankfully there was little/no wind.  I'm now convinced that I could run in any cold if there's no wind.  Also the snowfall over the last couple of days has been light and the route I run is kept pretty clear.

And most importantly, this was my first run on this (regular) course in three attempts that I didn't have to poop at the halfway point.  Made for a much more enjoyable run.

 
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So I need to get up stupid early to do a 20-miler in Charlotte this coming Saturday (as in, I want to hit the pavement by like 4:30am).  Found an app last night (RunGo) that will allow me to design a route ahead of time and get turn-by-turn audio instructions while I run via my Apple watch.  I want to test it out first, so I designed an 8-mile route from my house, and I'm going to try it tonight.  The head of the Charlotte running club gave me a 10-mile loop starting/finishing at my hotel, and my plan is to just do it twice.  I asked him if it's going to be safe so early in the morning, and his response was, "Never ran that early in that area but you should be fine.  Just be careful."

It's been nice knowing you guys... :bye:

 
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Hahah, I was such a lazy bum yesterday that my Garmin watch thought I went to bed at noon.  Sitting on the couch all day (movies w/wife, then SuperBore) not exactly a high-movement activity...

 
Well, the marathon training grump guy surfaced this weekend at my house. Snapped at the kids, wife, the dog on Saturday for no real reason. Woke up Sunday morning:

Wife: "This is going to be your last marathon, yes?"

Me: "Not sure. Was actually thinking about running a trail 50 miler this year."

Her:  :hot:

Me: Went on my 8 mile run.

:lol:

On a side note, starting to worry about something that seemed minor a few weeks ago but has me mildly concerned/paranoid. I had mentioned that it seemed like every run was harder than it needed to be in terms of perceived effort. Even the easy runs. 

Still having this issue. I'm sure its the cumulative fatigue talking, but something doesn't seem right. The only kicker is that my heart rate is actually staying where I would expect it. And I'm actually seeing signs that it is dropping based on the various workouts.

I had my yearly physical last fall before all this started, so my blood work was good. Cholesterol was good. Blood pressure was good. But the outliers are:

1. My blood pressure checked in high last week when I went to the doc for my cold (probably because of the Mucinex I was taking.)

2. Just don't feel right. These easy runs should be a breeze at this point. But the perceived effort is high, despite HR telling me otherwise. 

So I guess my main question is: Can a guy have any issues like blocked arteries or some such yet still have a normal heart rate? 

(the other thing that's freaking me out is my uncle is having open heart surgery today for blocked arteries, which of course adds to the paranoia)

 
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ChiefD said:
Well, the marathon training grump guy surfaced this weekend at my house. Snapped at the kids, wife, the dog on Saturday for no real reason. Woke up Sunday morning:

Wife: "This is going to be your last marathon, yes?"

Me: "Not sure. Was actually thinking about running a trail 50 miler this year."

Her:  :hot:

Me: Went on my 8 mile run.

:lol:

On a side note, starting to worry about something that seemed minor a few weeks ago but has me mildly concerned/paranoid. I had mentioned that it seemed like every run was harder than it needed to be in terms of perceived effort. Even the easy runs. 

Still having this issue. I'm sure its the cumulative fatigue talking, but something doesn't seem right. The only kicker is that my heart rate is actually staying where I would expect it. And I'm actually seeing signs that it is dropping based on the various workouts.

I had my yearly physical last fall before all this started, so my blood work was good. Cholesterol was good. Blood pressure was good. But the outliers are:

1. My blood pressure checked in high last week when I went to the doc for my cold (probably because of the Mucinex I was taking.)

2. Just don't feel right. These easy runs should be a breeze at this point. But the perceived effort is high, despite HR telling me otherwise. 

So I guess my main question is: Can a guy have any issues like blocked arteries or some such yet still have a normal heart rate? 

(the other thing that's freaking me out is my uncle is having open heart surgery today for blocked arteries, which of course adds to the paranoia)
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In terms of your minor to now mildly concerned level.  I am not a doctor, nor do I pretend to be, but I do have a heart issue history, so I'm familiar with your feeling.

I would take a day off from working out and then the following day do an easy run.  Hopefully it feels okay.  Even if legs are tired, you should be able to tell the difference between tired legs and poor cardiovascular health.  I would also look at HR data over time.....it should be pretty linear for all easy runs. 

Don't discount very cold air.  Very cold air is heavier and tougher to breathe.  In addition, I feel like I'm almost asthmatic when I run in frigid weather conditions.  If you can, try to get inside to a treadmill and see if all seems normal in warmer temps.

In terms of this question -- "Can a guy have any issues like blocked arteries or some such yet still have a normal heart rate?", I don't know the answer, but if you still have questions or concerns after looking at the stuff I listed above, I would make an appointment with your cardiologist. The heart isn't something to mess around with.

 
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