The Iguana
Footballguy
started to sign up for this but there is a cutoff in the way they do seeding... I need to run the 1/2 next Saturday in under 1:43... extra motivation!
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Ran a 10k - Official Thread (11 Viewers)
- Thread starter Ned
- Start date
Brony
Footballguy
Zasada
Footballguy
Meanwhile in Canada.
Got about 3" of snow last night. Because the ground was warm, it turned into this wonderful mix of 1/3 snow on top, 1/3 ice in the middle, and 1/3 slush on the bottom.
And then the high winds caused drifts 1-2ft high.
Winds this morning of about 20mph and temps around -2C (29F).
Went with two long-sleeve layers, soft shell pants, mittens, touque, and a neck gaiter. Left the running shoes at home and instead chose hiking shoes and running spikes. I rarely have foresight, but in this case having the Gore Tex shoes and spikes were life-savers. With all the ice and icy puddles, I probably would have had to turn around without them.
My training plan called for 3km WU, 15km Tempo, and 3km CD. Ended-up being "run at whatever pace feels like Tempo effort in these conditions". Hardest run (effort-wise) this training cycle, even though it was the slowest. Cadence and pace all over the map depending on how high the snow was in any section and how much my ankles were bending from the icy mix.
But after all that, I really only have one thing to say:
Suck it, treadmill.
Got about 3" of snow last night. Because the ground was warm, it turned into this wonderful mix of 1/3 snow on top, 1/3 ice in the middle, and 1/3 slush on the bottom.
And then the high winds caused drifts 1-2ft high.
Winds this morning of about 20mph and temps around -2C (29F).
Went with two long-sleeve layers, soft shell pants, mittens, touque, and a neck gaiter. Left the running shoes at home and instead chose hiking shoes and running spikes. I rarely have foresight, but in this case having the Gore Tex shoes and spikes were life-savers. With all the ice and icy puddles, I probably would have had to turn around without them.
My training plan called for 3km WU, 15km Tempo, and 3km CD. Ended-up being "run at whatever pace feels like Tempo effort in these conditions". Hardest run (effort-wise) this training cycle, even though it was the slowest. Cadence and pace all over the map depending on how high the snow was in any section and how much my ankles were bending from the icy mix.
But after all that, I really only have one thing to say:
Suck it, treadmill.
Zasada
Footballguy
Zasada
Footballguy
gianmarco
Footballguy
2019 Chain of Rocks Duathlon Race Report
Not much to write here as these are 2 pretty short runs. Overall, my training has gone well up until this point and I was feeling good heading into this. Another low volume week and legs felt nice and rested. After my "mile" trial last week, I felt comfortable being able to get my runs done under 7 minutes but gameday is always a different animal.
Slept "ok", was up at 4am, took care of some business, went back to bed, and then finally up just after 6. Went for a quick 5 minute neurostim jog, took my beet juice (without brushing teeth), ate some yogurt/jelly/honey and a banana as well as a coffee and I was good to go. My partner met me at my house and we left around 7:30am. Park, walk to the area, and waited until race start. While the temp was nice in the low 40's, it was actually quite windy and felt colder. I ended up running this thing with my quarter zip on and some gloves. This course is by the river and the wind was easily closer to 15mph than the reported 7mph elsewhere. Got a quick mile jog on the bridge and then waited to get started. There were a lot more people than I expected but I went up toward the front to try and get a ahead so my partner would have an advantage on the bike.
1st leg -- 6:44 pace overall official (5/19 for relay runs)
Mile 1 -- 6:54 pace
Mile 1.5 -- 6:35 pace
The bridge is an uphill for the first part of the run. It didn't seem bad when I warmed up but I felt it when I went out for my first leg. I was just trying to keep up with some of the speedsters at the gun and realized I was working by the time I got to the top. But, at that point, things felt a whole lot easier even at that pace. Unfortunately, with the cold air and that pace, my lungs were burning pretty good. I was able to finish pretty strong, ran through the transition area, got the belt off and gave it to him and he was off.
Apparently I was about the 10th person in and he was able to get out quickly and caught up to the riders ahead. That's where his lack of training came in. By the time they turned to come back, he was cooked. He went out pretty hard and said the return was brutal. Plus, the road is in bad shape due to winter and recent rain (potholes) as well as a pretty strong wind against. All that, and dude still rode at about 21mph and was the 3rd best bike out of the relay teams. He rides in, I get the belt, and then I'm off again.
2nd leg -- 6:54 pace overall official (7/19 for relay runs)
Mile 1 -- 7:10 pace
Mile 1.5 -- 6:32 pace
Knowing what that initial uphill did to me, I had to start this one a bit slower. I was also feeling it pretty quickly on the restart from a breathing standpoint (I was wheezing pretty good) so I wasn't going to kill myself here. I got to the top in great shape but I also looked at my watch and saw I was at about 7:40 pace. As you can see on Strava, once I hit the top of the hill, it was time to go and my paces picked up. I actually felt pretty damn good overall for the rest of this run considering. Lungs were on fire but I was moving and had my fastest split to finish.
Overall finish -- 55:49 official (4/19 teams)
You can see the results here for official splits: Chain of Rocks Duathlon
I'm quite pleased with how things went. At the end, we both sounded like a couple of smokers with this reactive cough due to the cold air and wind. That was pretty bad and may have limited me just a bit but I can't really complain overall. My partner is a pretty competitive guy and is now going to start riding and training again because of today and plans on doing this again next year. He wants to win it. I ran the same pace as the winning team, so if he can get his biking chops up to where he's able, we could win this thing next year potentially. Just another race to look forward to at this point.
Thanks for posts, this was a fun one.
Not much to write here as these are 2 pretty short runs. Overall, my training has gone well up until this point and I was feeling good heading into this. Another low volume week and legs felt nice and rested. After my "mile" trial last week, I felt comfortable being able to get my runs done under 7 minutes but gameday is always a different animal.
Slept "ok", was up at 4am, took care of some business, went back to bed, and then finally up just after 6. Went for a quick 5 minute neurostim jog, took my beet juice (without brushing teeth), ate some yogurt/jelly/honey and a banana as well as a coffee and I was good to go. My partner met me at my house and we left around 7:30am. Park, walk to the area, and waited until race start. While the temp was nice in the low 40's, it was actually quite windy and felt colder. I ended up running this thing with my quarter zip on and some gloves. This course is by the river and the wind was easily closer to 15mph than the reported 7mph elsewhere. Got a quick mile jog on the bridge and then waited to get started. There were a lot more people than I expected but I went up toward the front to try and get a ahead so my partner would have an advantage on the bike.
1st leg -- 6:44 pace overall official (5/19 for relay runs)
Mile 1 -- 6:54 pace
Mile 1.5 -- 6:35 pace
The bridge is an uphill for the first part of the run. It didn't seem bad when I warmed up but I felt it when I went out for my first leg. I was just trying to keep up with some of the speedsters at the gun and realized I was working by the time I got to the top. But, at that point, things felt a whole lot easier even at that pace. Unfortunately, with the cold air and that pace, my lungs were burning pretty good. I was able to finish pretty strong, ran through the transition area, got the belt off and gave it to him and he was off.
Apparently I was about the 10th person in and he was able to get out quickly and caught up to the riders ahead. That's where his lack of training came in. By the time they turned to come back, he was cooked. He went out pretty hard and said the return was brutal. Plus, the road is in bad shape due to winter and recent rain (potholes) as well as a pretty strong wind against. All that, and dude still rode at about 21mph and was the 3rd best bike out of the relay teams. He rides in, I get the belt, and then I'm off again.
2nd leg -- 6:54 pace overall official (7/19 for relay runs)
Mile 1 -- 7:10 pace
Mile 1.5 -- 6:32 pace
Knowing what that initial uphill did to me, I had to start this one a bit slower. I was also feeling it pretty quickly on the restart from a breathing standpoint (I was wheezing pretty good) so I wasn't going to kill myself here. I got to the top in great shape but I also looked at my watch and saw I was at about 7:40 pace. As you can see on Strava, once I hit the top of the hill, it was time to go and my paces picked up. I actually felt pretty damn good overall for the rest of this run considering. Lungs were on fire but I was moving and had my fastest split to finish.
Overall finish -- 55:49 official (4/19 teams)
You can see the results here for official splits: Chain of Rocks Duathlon
I'm quite pleased with how things went. At the end, we both sounded like a couple of smokers with this reactive cough due to the cold air and wind. That was pretty bad and may have limited me just a bit but I can't really complain overall. My partner is a pretty competitive guy and is now going to start riding and training again because of today and plans on doing this again next year. He wants to win it. I ran the same pace as the winning team, so if he can get his biking chops up to where he's able, we could win this thing next year potentially. Just another race to look forward to at this point.
Thanks for posts, this was a fun one.
SFBayDuck
Footballguy
Zasada
Footballguy
gianmarco
Footballguy
I looked at our finish just before leaving and I guess it was because not everyone's times had been posted or even finished.
That said, most people did it as an individual. Not as many relay teams.
Brony
Footballguy
mr. furley
Footballguy
gianmarco
Footballguy
SFBayDuck
Footballguy
Ian Sharman, an ultrarunner who has finished top 10 at States for the last 8-9 years in a row, just completed an interesting challenge. The Boston/Big Sur double is a pretty known thing, but I guess that wasn’t big enough. So he did the double-double, running from the finish to the start of each race before the official marathon, then turning around and running the race itself.
Boston: 7:07 (official race time 2:46)
Big Sur: 8:05 (race time 2:49)
Boston: 7:07 (official race time 2:46)
Big Sur: 8:05 (race time 2:49)
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gruecd
Footballguy
Had a great time this morning being the engine for "Team Tom" at the Oshkosh Half. At 35°F and basically zero wind, the weather was absolutely perfect for running. Where the hell was that for either of my races? Wife and I were up at 3am and on the road by 4 for the 90-minute drive to Oshkosh. Met up with Tom and his family before the race (all awesome people), got a quick tutorial on pushing the racing chair, and a little before 7am we were off. Had absolutely zero idea what to expect, so I tried to just settle into a pace that felt comfortable. Ran the first mile in 7:37 and ended up staying more or less in that same vacinity for the whole race. Tom was great, chatting it up with me the whole time, and the race just flew by. He's a functioning quadriplegic, a child of the thalidomide disaster, but his positive attitude is amazing. Hardest part of pushing the chair was turning, as the front wheel is fixed. Shoulders and triceps got sore at times, but I was able to keep changing my arm position, which helped. We crossed the finish line in 1:41 per the official results (7:43/mile), good for 53rd and 54th overall.
Definitely a very rewarding, humbling experience, and one that I'll definitely do again. My wife evens thinks she'd like to be an Angel for a 5K or 10K race. mTT has chapters all over the country. If you've got one in your area, I'd definitely recommend giving it a shot.
tri-man 47
Footballguy
tri-man 47
Footballguy
tri-man 47
Footballguy
Brony
Footballguy
How would it feel to beat 'The Big Ben Guy' only because he couldn't fit?
I know that you thought it was embarrassing when Big Ben passed me at mile 25, but wait til you hear about the finish...
gianmarco
Footballguy
SFBayDuck
Footballguy
I’m slow, but if I can’t beat Roethlisberger in a marathon then I’m done with this whole thing.
Zasada
Footballguy
Saw this quote from an article (Sisson trained with Huddle).How hot is Emily Sisson?
"Huddle had a similar mentality after the race, having known early on that it wasn’t going to be her day. “I felt rough from 10K on—my legs were really achy,” she said. “It didn’t feel easy when we were running 5:30s. It was just a bad day.” "
For a split second, I'm thinking to myself, "why would they be running 5:30/km and why would that be hard?". And then "ohhhhhhh"...
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gianmarco
Footballguy
Especially with a trail leg in a month for you, why not get out on some trails to switch it up a bit?
ChiefD
Footballguy
Yeah, that's the plan. This is the week to hopefully get to at least 4-5 days a week. Will definitely do some trail work over the next 30 days.
SFBayDuck
Footballguy
This happened today about 45 minutes from me. I hope I get to see one of these guys eventually. Hopefully, it won't be the last thing I see.
ChiefD
Footballguy
I guess prep work for the relay officially started today. Went out and ran 4 miles, and ran the downhills hard and in the grassy median to give myself an uneven surface for my trail portion. The trail portion of one of legs is mostly downhill - also took some longer strides than normal to try and put some more pounding on my quads.
This after cutting down 10 cedar trees yesterday and hauling big logs around ala Shute from Vision Quest for 6 hours.
This after cutting down 10 cedar trees yesterday and hauling big logs around ala Shute from Vision Quest for 6 hours.
ChiefD
Footballguy
The Iguana
Footballguy
Kind of a weird feeling heading toward Saturday... previous races a PR was a given barring something dumb happening. Heading to this week, that's not quite true.
I know I have more in me than what I did in Carmel, but getting it out of me might be another story. Hip is still giving me trouble but not enough to not go for it.
At this point I just want Saturday to get here and then set what happens.
Goals... 1 - just finish. 2-PR (1:44:08). 3- break 1:43 for seeding purposes for the monumental. 4- get under 1:40.
First mile will likely be cramped. Going to play that by ear. After that the goal is to run at 7:35 to 7:40 pace mile after mile after mile for as long as possible. Really seems like a tall order but I already met my goal of under 8 minutes per mile so I might as well see where I break, right?
I know I have more in me than what I did in Carmel, but getting it out of me might be another story. Hip is still giving me trouble but not enough to not go for it.
At this point I just want Saturday to get here and then set what happens.
Goals... 1 - just finish. 2-PR (1:44:08). 3- break 1:43 for seeding purposes for the monumental. 4- get under 1:40.
First mile will likely be cramped. Going to play that by ear. After that the goal is to run at 7:35 to 7:40 pace mile after mile after mile for as long as possible. Really seems like a tall order but I already met my goal of under 8 minutes per mile so I might as well see where I break, right?
ChiefD
Footballguy
Brony
Footballguy
gruecd
Footballguy
gruecd
Footballguy
10+ trail miles for me this afternoon. Still trying to decide whether or not I'm gonna race the 50K in a couple of weeks. Depends largely on the weather, I think.
gruecd
Footballguy
Juxtatarot
Footballguy
Don’t forget to pack your headphones.
Brony
Footballguy
It was on cable a couple of weeks ago and I was still amazed at the number of montages they shoe-horn into that movie.
gianmarco
Footballguy
SFBayDuck
Footballguy
Oh man, great reference. Love this movie, and it has one of those songs that gets me fired up on a run because of the association to the movie (particularly the opening). So does this one, actually.
Brony
Footballguy
ChiefD
Footballguy
bushdocda
Footballguy
I ran into a Mercedes suv in an intersection this morning. Pulled a half Bo Duke slide and half Hulk smash on the hood. I had zoned out into the first mile of up tempo and didn’t see the gray vehicle in the early low light. It also didn’t see me. Glad she jammed the breaks good or I was gonna be in that windshield. Could have been a really bad scene. Kept running.
Anyway, April in the books and another couple workouts until a taper into race day.
*26 runs
*201 miles
*1 car encounter
*1 pair new shoes (Salomon RA Pro2 for my fast 5k attempt(s) this summer.
Stay thirsty my friends.
Anyway, April in the books and another couple workouts until a taper into race day.
*26 runs
*201 miles
*1 car encounter
*1 pair new shoes (Salomon RA Pro2 for my fast 5k attempt(s) this summer.
Stay thirsty my friends.
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Zasada
Footballguy
Yup, would be a lifelong high for me if I saw one in the wild (and, as you note, live to enjoy it).
I imagine many have seen me.
JAA
Footballguy
https://www.letsrun.com/wp-content/uploads/2019/04/Screenshot-2019-04-28-at-06.51.43-e1556454883467.pngHow hot is Emily Sisson?
bricks
SFBayDuck
Footballguy
gianmarco
Footballguy
Success. 400m repeats complete.Next week, I do the same thing (10 x 400s). Each week for the next 6 weeks I alternate between the 200s and 400s. It says I should run the 400's at a mile race pace, so for me that's maybe 6:30-6:45ish, but I'll aim for a bit faster (between :92 and :95), which would put me right around the same as you92 is 6:10 pace). But, I'll probably do a 400m walk/jog between rep.
I'll see how the first one goes, though, and adjust accordingly.
Of note, I felt fantastic this morning. Legs had some pop in them even for an easy run. I actually think it's some residual effect from the beet juice, to be honest. I didn't take it this morning, but I'm going to start each day through Sunday when I'll take a double prior to the race.
Every lap was 93 or 94 seconds except for the last one which I finished in 90 seconds. 200m walk recoveries in between. However, I only ended up doing 8 instead of 10. I could have done all 10 but after the race 2 days ago, I figured it would be smarter to not overdo it. I still felt like I had a little left so I'm content and I'll do 10 repeats the next time. I was really happy with how consistent my pacing was, though. I didn't look at my watch at all except at the 200m mark on the first couple (saw 46 seconds each time) so most all of the work was done by feel.
I know I'm running these faster than my mile pace but it felt like a good workout and based on the discussion last week, I'll stick with this.
gruecd
Footballguy
Debating actually racing a 5K on Sunday. I'm signed up, but unsure if I'm going to be running with the wife or doing my own thing. Regardless, I wouldn't expect much. Haven't done any kind of speed work since before Boston, and I plan on running a couple hours of trails on Saturday...
