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Ran a 10k - Official Thread (12 Viewers)

gianmarco said:
A couple songs I just heard recently on the radio that would be good for a running playlist if it's your thing.

Black Eyed Peas -- Pump It

Kanye -- Stronger
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Having only been running with music for a couple weeks, I have found it interesting what different songs do for me. I originally was pretty selective on what I loaded to my watch for a couple reasons. Mostly I picked carefully for songs that I thought would 'get me going' mixed with some other songs that I just liked. I avoided anything that seemed 'too mellow'. But I found that some of the more mellow music actually had some pretty cool effects. It only took a couple runs for me to start hitting too many repeats and I wanted more. When I added stuff the 2nd time through, I was more inclusive of some slower stuff.

Still playing around with it as I run but I am a huge fan of the Aftershockz. At first had no plans to wear them for the race, then I really wanted to. Now I have to do a little research on how "water resistant" they are to see how likely I am to ruin them if I wear them Saturday.

 
73 degrees here in Carmel. And I brought TWO heavy duty trash bags. One to stand in, one to wear as a Mexican shawl.

 
tri-man 47 said:
If it's a long, black garbage bag ...that and an empty, wide-mouth bottle (peanut jar works well) accommodates the final, pre-race pee while standing in the corrals. Yes, I've successfully done this.

---

If the rain does delay the race, I have fun picturing the four guys sitting in a tight circle near the start line in their matching rain ponchos, passing around a bottle of beet juice, while learning/singing the lyrics to #BMF.  
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Gatorade usually has wide mouth that work.  I did this in NYC on the Verrazano Bridge before starting.

 
Finished a 10 mile tempo (at 6:52-6:55) this afternoon.  Along with warmup and cooldown.

My average cadence was 192.  However, much slower during WU and CD.  Guessing at pace, i was closer to 195-196ish. 

Used the Nike Vaporfly 4% for the run.  They are so light, bouncy and you feel fast.  The support is minimal.  Felt good enough and likely my shoe I’ll wear in Boston.

18 days until Boston! But first, I’m focused on Carmel and cheering my fellow BMFers to great races. 

 
SteelCurtain said:
Finished a 10 mile tempo (at 6:52-6:55) this afternoon.  Along with warmup and cooldown.

My average cadence was 192.  However, much slower during WU and CD.  Guessing at pace, i was closer to 195-196ish. 

Used the Nike Vaporfly 4% for the run.  They are so light, bouncy and you feel fast.  The support is minimal.  Felt good enough and likely my shoe I’ll wear in Boston.

18 days until Boston! But first, I’m focused on Carmel and cheering my fellow BMFers to great races. 
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Yeah great run and all, but what about pooping and beet juice?

 
gianmarco said:
40 minute tempo run nailed

--Held my 5K/10K race pace of 7:30ish for over 5 minutes pretty comfortably
--Cadence of 180
--HR of 156
--Nice progression curve with max 2/3rds of the way into the run (despite the elevation change)
--19 days in a row

I'm pretty sure I could have come close to my 5K PR today.  Beet juice?  New cadence?  Better fitness?  Or most likely -- all of the above!!

Btw, is anyone racing this weekend?
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Yes. @Juxtatarot, @gruecd, @ChiefD and @The Iguana are running Carmel. At least that’s what @Juxtatarot told me.

 
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Good luck, Carmel Crew!!!

And good luck on Sunday to @pbm107 and @bushdocda.

Can't wait to follow along this weekend.

To our BMFs -- May your cadences be elevated, your beet juices be plentiful, and your poop movements be minimal. 

 
@gruecd, @ChiefD, @Juxtatarot, & @The Iguana -- kick some ### tomorrow!  You guys are going to beet the juice out of your poop cadence.  I'm going to try to finish my run before 0600 MDT so that I'm home and "watching" you by the start of the race.

@bushdocda & @pbm107 -- good luck on your HMs on Sunday, I see from the Race Calendar that at least one of you (pbm) is going for a PR.  May the BAMFs in you power you to a strong result!

 
WE HAVE BOOTS ON THE GROUND. I REPEAT - BOOTS ON THE GROUND!!!!

2019 Carmel....errr....Roundabout City Shake Out Run Report

Went out this morning for a 2 mile shake out run. Weather conditions were a chilly 51 degrees, slight drizzle, and a little breezy. If we get this tomorrow, I think we would be pretty pleased.

Anyway, the plan was to run a mile straight out from the hotel and turn around and come back. Roundabout City had other plans. I get out there, and am trying to follow my planned route, and the road angles after hitting one of these roundabouts. So after my mile, I turn around, thinking I am heading back in the right direction.

I was wrong. After about anothr quarter mile, I start to see buildings again, only they were on the far end of my planned route. WTF?

I felt like Chevy Chase out there - “look kids. Big Ben. Parliament.” I finally get going the right direction, so ended up going 3 miles. So no big deal.

Glad I went out - gave me a good sense on what to wear tomorrow. And like I said, if we get these conditions we should be fine.

 
I don't remember if I've talked about this exercise before, but a popular subject for runner's is how to strengthen quads.  There are plenty of exercises in which it's utilized in a secondary manner, but never/rarely a priority.  Besides this abomination anyway.  One day earlier this winter I was cheating, looking at the white board in the school's weight room skimming over the routines of various teams for that week and 'Russian Speed Lunges' caught my attention.  Once back to my office I searched for video on how to do it.  I didn't think anything of it at the time other than hey, it's a different type of lunge to break up the monotony.  So I mixed it in one day without much thought then realized over the next several days how vastly different this is vs. most other lunges.  In order to maintain balance and quickly get into the next rep it's all on your quads.  So it was a good four days before my quads felt normal again.  Now that I've done this a few times my recovery has progressed to about two days and hopefully soon it'll just be like any other exercise.  But it's staying a part of my base routine, no matter what my goals are at that time.  This exercise just screams suitability for a runner.

Okay, that's my contribution for the day.  And now back to Carmel  :popcorn:

 
Just finishing up devouring some blueberry pancakes at Cracker Barrel in Lafayette. Should be arriving at the expo in an hour or so.

 
Zasada said:
Sunday, I see from the Race Calendar that at least one of you (pbm) is going for a PR.  
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Thanks but I should have updated the sheet, I am no longer going for a PR Sunday. The plan is to go out easy and run a negative split, hopefully this will get me under 1:25. I really don’t want a miserable race which is the norm for me at this distance.

 
pbm107 said:
Thanks but I should have updated the sheet, I am no longer going for a PR Sunday. The plan is to go out easy and run a negative split, hopefully this will get me under 1:25. I really don’t want a miserable race which is the norm for me at this distance.
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Just a nice easy stroll to get under 1:25. You’re a bad man

 
pbm107 said:
I don’t know about that, I have only run under 1:25 once before with plenty of failures. If I am able to, it won’t be easy. 
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One of these times you're gonna PR by 3 1/2 minutes out of seemingly nowhere, get done, then immediately say to yourself - man, I left time out there too.

 
On a serious note, for all the runners tomorrow, remember to smile. I remember reading how a genuine smile can trick the brain and body when times get tough. I used this quite a few time and it really works for me. Hopefully you can think of something tomorrow that truly makes you smile and do it often. 

 
Zasada said:
Yeah they're becoming more popular up here and I love them (despite being unenthusiastic at first).  So much better than 4-way stops.  
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There's several of them here too. I need to do a better job with my route running to avoid them though. They may be safer for drivers, but runners? Not so much. 

 
MAC_32 said:
It's statistically safer, supposedly. I read about why Carmel did it a while ago and it made sense. I have doubts it'd work in other environments though. 
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Carmel took it to the astronomically stupid level. We were walking through the art district after lunch and they were selling shirts that said something like “The Roundabout City”.

The lady said proudly: we have the most roundabouts in the country!

 
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