Fantasy Football - Footballguys Forums
This is a sample guest message. Register a free account today to become a member! Once signed in, you'll be able to participate on this site by adding your own topics and posts, as well as connect with other members through your own private inbox!
Ran a 10k - Official Thread (5 Viewers)
- Thread starter Ned
- Start date
bushdocda
Footballguy
Yeah must be and well put. I noticed he ran all the bigger Baltimore & DC races. Then I noticed he ran basically everything.
Last edited by a moderator:
The Iguana
Footballguy
61 laps on the indoor track = ~5.5 miles. That thing is pretty cool. Also figured out the manual lap thing on my watch so no need to count and/or remember what number I am on!
Running outside >>>>>>>> running on the indoor track >>>>>>>>>>>>>>>>>>>>>>>>>>>>>...>>>>>>>> running on the treadmill
Odd thing - online it said the track is .1 miles. Tonight I saw a sign at the track while getting ready to run with tape over the 10 with a correction that 11 laps = 1 mile. How do you mess that up? This thing had to cost a pretty penny to build!
Running outside >>>>>>>> running on the indoor track >>>>>>>>>>>>>>>>>>>>>>>>>>>>>...>>>>>>>> running on the treadmill
Odd thing - online it said the track is .1 miles. Tonight I saw a sign at the track while getting ready to run with tape over the 10 with a correction that 11 laps = 1 mile. How do you mess that up? This thing had to cost a pretty penny to build!
The Iguana
Footballguy
And on my next run, I will break 100 miles for February.
Brony
Footballguy
nice!! I was 49 miles thru Feb 14th, but the gods conspired to prevent me getting to 100 for the month.And on my next run, I will break 100 miles for February.
TripleThreat
Footballguy
picked up some speed yesterday but still keeping the miles down until I'm sure my knee won't bark at me. It's not hurting me today but it's not exactly good, hopefully tonight's restorative yoga session will help it.
gruecd
Footballguy
February has been brutal for runners. If it hasn’t been snowing, it’s been brutally cold or icy/slippery.
A friend and I were saying the other day that it’s like we have Stockholm syndrome. We’ve gotten so accustomed to running indoors that we almost don’t want to go outside.
ChiefD
Footballguy
It kind of hit me on Sunday during my long run. Lucky for me, it had rained all day Saturday, so the sidewalks were pretty clear all the way through. But at every intersection, parking lot entry, sidewalk entry, etc......you had to jump over the piles of snow that hadn't melted yet. And after about 10 miles I started getting pissed at them. I'd see one coming and just get pissed at that stupid pile of snow I had to jump over. Again. And again. And again. For the last month.
All the anger came back to me - the sliding and jumping from side to side to avoid icy patches or slush puddles. On the bright side, my legs are pretty dang strong right now considering I have used every muscle in them over and over for the last 30 days.
jb1020
Footballguy
While you guys are jumping ice this weekend I was jumping snakes. We hit 70 for about 48 hours and those suckers started moving. I think they're mostly dead when I come across them on the road but it scares the hell out of me.It kind of hit me on Sunday during my long run. Lucky for me, it had rained all day Saturday, so the sidewalks were pretty clear all the way through. But at every intersection, parking lot entry, sidewalk entry, etc......you had to jump over the piles of snow that hadn't melted yet. And after about 10 miles I started getting pissed at them. I'd see one coming and just get pissed at that stupid pile of snow I had to jump over. Again. And again. And again. For the last month.
All the anger came back to me - the sliding and jumping from side to side to avoid icy patches or slush puddles. On the bright side, my legs are pretty dang strong right now considering I have used every muscle in them over and over for the last 30 days.
One ended up being a black bungee cord, but still.
TripleThreat
Footballguy
can anyone talk about the sizing on the Kinvara 10 and Clifton 1?
gruecd
Footballguy
Juxtatarot
Footballguy
I think I've only seen a snake once in the last 20 years.
ChiefD
Footballguy
I remember a couple of years ago I was running a paved trail near my house. It was one of those types of trails what winds through wooded areas. It is wide enough so you can have bikers on one side and runners on the other.
Anyway, I'm running and on my right side is the wooded area. On my left side is just open green space. Coming down the trail from the other direction was a guy on a bike. No big deal, right?
Wrong. All of a sudden, and this happens basically simultaneously, a squirrel comes darting out of the woods and crosses right in front of my feet. Scares the living hell out of me. At the same time, the biker is essentially right next to me coming from the other direction. The squirrel goes across my feet, under the front tire of the bike, comes out the other side and turns back toward the trail and runs between the front tire and back tire of the bike, all while the guy is pedaling and I am right next to him. The squirrel then darts back across my feet and into the woods.
The biker and I both stop, and after we help each other with chest compressions to simmer down our heart attacks, laugh about it and move on. It all happened within like 1 second of time. Just like a cartoon.
It was nuts.
Anyway, I'm running and on my right side is the wooded area. On my left side is just open green space. Coming down the trail from the other direction was a guy on a bike. No big deal, right?
Wrong. All of a sudden, and this happens basically simultaneously, a squirrel comes darting out of the woods and crosses right in front of my feet. Scares the living hell out of me. At the same time, the biker is essentially right next to me coming from the other direction. The squirrel goes across my feet, under the front tire of the bike, comes out the other side and turns back toward the trail and runs between the front tire and back tire of the bike, all while the guy is pedaling and I am right next to him. The squirrel then darts back across my feet and into the woods.
The biker and I both stop, and after we help each other with chest compressions to simmer down our heart attacks, laugh about it and move on. It all happened within like 1 second of time. Just like a cartoon.
It was nuts.
jb1020
Footballguy
I'd never kick one on purpose! We have a paved trail that I'm on a good bit. I see live ones there, but I can watch the trail better so I get a tiny heads up. When I get out and run on the highway its a juggling act of keeping an eye on incoming traffic and staying on the pavement. Usually they're freshly run over, but I don't know until I've leaped 4 ft in the air and screamed like a girl.
MAC_32
Footballguy
Oh, it wasn't on purpose. It was reactionary. When you look down to ensure you cleared the limbs and see eyes, instincts take over. They aren't venomous up here, but in a split second that kinda doesn't matter!
tri-man 47
Footballguy
I'm not serious about my biking to use that, but a few of the guys are ...hopefully they'll weigh in.
matttyl
Footballguy
I've really enjoyed it, and got the wife using it (two separate accounts, though - ~$15 each per month). Got a bunch of my mountain bike buddies to join as well, so we can continue doing group rides after all this rain we've had.
ChiefD
Footballguy
Pricks. Give em the ‘ol stink eye.Just got to the gym, and all 5 of the treadmills with the built-in fans are taken (2 by walkers)...so I wait.
The Iguana
Footballguy
Walkers need air too. Don't be a walkist!Just got to the gym, and all 5 of the treadmills with the built-in fans are taken (2 by walkers
SFBayDuck
Footballguy
ChiefD
Footballguy
May have had a breakthrough tonight. Had my 2x3 mile, MP-10 second run tonight. As you all know, my neighborhood has a lot of hills. So again was forced to run within the confines of the neighborhood. So part of this 3 mile segment was going to include a stretch of about .6 of a mile uphill at the end of the first mile or so.
I started thinking about my breathing, and what I think @gianmarco or maybe @tri-man 47 posted. Something about how the exhale is really really important to proper breathing during running. So on the first segment, I really concentrated on a deep inhale but also a long and protracted exhale. I actually did it so I could hear myself exhale if that makes sense. And holy hell I could breathe!
So I attacked these hills tonight with some vigor I have not had in a long, long time. And I was thinking after reaching the crest of those hills - I used to try and control my breathing with shorter breaths. Both in and out. With the theory (in my mind anyway) that I was controlling heart rate. But tonight I had some strength going up the hills and none of the breathless effort issues of this whole cycle. So I know it's only one run, but if I unlocked something - thank you guys!
So the workout was such as this:
Warmup: 1.4 miles. 9:20 pace. 150 HR.
Segment 1: 3 miles. 8:35 pace. 167 HR
1 mile jog: 9:51 pace. 164 HR
Segment 2: 3 miles. 8:37 pace. HR 167
Cooldown: 1.2 miles. 9:33 pace. HR 162
This workout was gooooooooooooooooood.
I started thinking about my breathing, and what I think @gianmarco or maybe @tri-man 47 posted. Something about how the exhale is really really important to proper breathing during running. So on the first segment, I really concentrated on a deep inhale but also a long and protracted exhale. I actually did it so I could hear myself exhale if that makes sense. And holy hell I could breathe!
So I attacked these hills tonight with some vigor I have not had in a long, long time. And I was thinking after reaching the crest of those hills - I used to try and control my breathing with shorter breaths. Both in and out. With the theory (in my mind anyway) that I was controlling heart rate. But tonight I had some strength going up the hills and none of the breathless effort issues of this whole cycle. So I know it's only one run, but if I unlocked something - thank you guys!
So the workout was such as this:
Warmup: 1.4 miles. 9:20 pace. 150 HR.
Segment 1: 3 miles. 8:35 pace. 167 HR
1 mile jog: 9:51 pace. 164 HR
Segment 2: 3 miles. 8:37 pace. HR 167
Cooldown: 1.2 miles. 9:33 pace. HR 162
This workout was gooooooooooooooooood.
gruecd
Footballguy
Zasada
Footballguy
OK I have an upcoming issue this weekend.
I'm in Week 3 of my custom Luke Hanson Running training plan. Been sticking to it religiously (as much as you can be "religious" about 17 days of adherence).
But this Saturday my friends want to get out for a good hike. Probably Prairie Mountain. That's about an hour of climbing at an average 20% grade, then 90 minutes of descending at an average 10% grade. No running (my friend's knees can't handle it).
This is normal for me but Saturday is also the day my LHR plan calls for an easy 10K.
Back when I was training for Houston I would just call the two "equivalent effort" (even though the hike was much more strenuous than the 10K) and skip the 10K. But when I was working with Luke to build my custom plan he said that the hiking doesn't use the same muscles as the running and thus isn't a good substitute.
So what should I do? Options:
Thoughts? Opinions?
I'm in Week 3 of my custom Luke Hanson Running training plan. Been sticking to it religiously (as much as you can be "religious" about 17 days of adherence).
But this Saturday my friends want to get out for a good hike. Probably Prairie Mountain. That's about an hour of climbing at an average 20% grade, then 90 minutes of descending at an average 10% grade. No running (my friend's knees can't handle it).
This is normal for me but Saturday is also the day my LHR plan calls for an easy 10K.
Back when I was training for Houston I would just call the two "equivalent effort" (even though the hike was much more strenuous than the 10K) and skip the 10K. But when I was working with Luke to build my custom plan he said that the hiking doesn't use the same muscles as the running and thus isn't a good substitute.
So what should I do? Options:
- Skip the 10K and do the hike Saturday
- Move the 10K to my rest day (Friday) and do the hike Saturday -- moving the 10K to my rest day deviates from the plan and perhaps lessens the significance of my Sunday long run?
- Be a FBG BMF and get up at 0400 on Saturday, do the easy 10K and then pick my friends up at 0615 and go for the hike
- Sit on the couch on Saturday and eat Doritos. The Jalapeno kind.
Thoughts? Opinions?
Last edited by a moderator:
ChiefD
Footballguy
Do the 10k on Friday. Its an easy run, so it shouldnt put too much stress on your body. Hike Saturday, run Sunday.
All of us have had to move stuff around due to weather and such. It’s just life. That hike Saturday will give your legs plenty of fatigue for Sunday.
Last edited by a moderator:
Juxtatarot
Footballguy
An "easy" 10K isn't doing much for you fitness-wise so I don't think it hurts to skip it since your hike will be a similar effort. I wouldn't do both. I'd be concerned about fatigue for Sunday's long run. I think this keeps you best on schedule while still being able to do the hike with your friend.
Zasada
Footballguy
Ummm, in this plan 3 of my 5 days each week are easy 10Ks (increasing to 12Ks later on).
I hope they're doing something for me or I'm in trouble!
Last edited by a moderator:
gruecd
Footballguy
In a zone right now....
Last night: 11 miles on the treadmill with 17 x 1/4-mile progressively faster with 75-sec jog recovery. First couple intervals easy at 6:40 pace, last one 5:49. Finished around 6:30pm.
Today: 66 laps at Pettit (18.17 miles) at 7:21 average pace. Started at 5:38am.
Can we just race already? #antsy
Last night: 11 miles on the treadmill with 17 x 1/4-mile progressively faster with 75-sec jog recovery. First couple intervals easy at 6:40 pace, last one 5:49. Finished around 6:30pm.
Today: 66 laps at Pettit (18.17 miles) at 7:21 average pace. Started at 5:38am.
Can we just race already? #antsy
Juxtatarot
Footballguy
Assuming weather is OK, have you decided on an A goal? Just to barely PR or might you be more aggressive?
MAC_32
Footballguy
Everyone has a different opinion on easy runs. They're necessary, but finding the sweet spot is an exercise in futility. You never will. Even when you do your mind will #### you into thinking you're doing them too frequently. I feel great, so why should I do my scheduled easy run? It's a trap.Ummm, in this plan 3 of my 5 days each week are easy 10Ks (increasing to 12Ks later on).
Me? I'll play schedule gymnastics to wedge in a workout. I won't for an easy run though. So I'd do #1 or #2. If you wake up feeling strong Friday then bang out some easy miles. If your body is asking for the rest day then take it. And if your body is asking for a rest day I'd think waking up at 4 am the next day would be counter productive. Sufficient rest > an easy 10K.
MAC_32
Footballguy
MAC_32
Footballguy
gruecd
Footballguy
Assuming good weather, I think I'm gonna shoot for sub-2:57. My "B" goal would be to PR (sub-2:59:25), and my "C" goal would be sub-3. Thoughts?
Last year's winner in the M40-44 AG ran 2:57:19 (22nd overall).
Juxtatarot
Footballguy
I think that makes sense. That's about 6:45 pace. I was wondering if we might run together but I think you like to take it "easy" the first half and then negative split. My PR is 2:56:51 and I think I can beat that. I like to try to pace myself consistently the whole race. Since the first six miles have elevation loss, I don't want to get behind pace early. My plan is to run miles somewhere is the 6:30s depending on how I feel.
ChiefD
Footballguy
Glad you mentioned this. I've been thinking lately on how to try and pace this thing. I noticed the same thing, so my thought was to use that first 6 miles to try and bank some time if possible.
So was thinking about just watching HR here, and if I am staying under 160 just try and go as fast as I can under those parameters.
My other thought is to just find a 3:55 pacer and try to hang with them at the beginning and see how my HR responds to that pace.
I know realistically that sub 4:00 is going to be a stretch for me. But I do want to give it an honest effort.
gruecd
Footballguy
Those first 6 miles aren't a screaming downhill or anything. Take it for what it's worth, but I can tell you with all honesty that I was never conscious of the fact that I was running downhill in the early part of the race last year.
Last edited by a moderator:
MAC_32
Footballguy
gruecd
Footballguy
My initial thought is to maybe go out with the 3:00 pacer for the first 10K or something just to keep myself from starting off too hot like I did in Indy, then try to get down around 6:45 pace through mile 20, and then see what I've got left in the tank. If 6:45 is all I've got, that strategy gets me in around 2:57:30, and if I can shave off another 5-6 seconds per mile, that gets me under 2:57.
ChiefD
Footballguy
Juxtatarot
Footballguy
SteelCurtain
Footballguy
SteelCurtain
Footballguy
MAC_32
Footballguy
Zasada
Footballguy
Learn from my mistakes. I did this subconsciously/unintentionally in Houston and it didn't go well.
My plan for Calgary is to "bank energy" and go out at goal pace and if I have more than expected energy left 5K out, then finish fast(er).
