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Ran a 10k - Official Thread (9 Viewers)

Zasada said:
When I started talking running paces with him ("I went out at 5:10/km") he had no idea what I meant and asked "what speed is that, 11kph?".  Do other runners really speak in speed terms and not pace?
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Funny, had the same thing happen to me this morning.  Co-worker asked me what's my warmup pace for 5K, and I told him 7:30-8:30.  He replies, what's that, like 7mph?

 
I'm sitting here f5'ing waiting for gian to tell me why he can't do a sub 22 5k so I can tell him to HTFU and be the BMF that he is. I even promise to quit reading your name as G-N if you deliver a sub 22 time this weekend. 

 
I always find it annoying that I have to set the speed on a treadmill in mph. I then have to do the math to figure out the pace per mile (or wait for the display to pop up and tell me when if I've been running and am getting tired. I'm a math guy and like to do the math but it's amazing how hard the math gets the longer into a run I am...

 
gianmarco said:
Alright, tell me what to do.

I was in good shape for this race last year.  It was similarly a couple weeks after the relay.  Unfortunately, weather was awful that day (race time temp and dew point of 82/72 at the start).  I also went out way too fast and PR'd my 1 mile for the 1st mile ( :lol: ) .  I ended up finishing 23:00 flat (7:24 pace).

Here are my priorities:

1)  Race this one smarter with even pacing (slight negative split if possible)

2)  <23:00

Based on my 2 x 1.5 mile race, which I think is my most recent reliable fitness calculator, the equivalency says I can run a 5K at 7:07 pace, or 22:06.  I don't think I've done enough the last couple weeks to be in top shape so that number needs to be lower.  Weather won't be as bad as last year but won't be as good as that 1.5 mile race either.  Looking at 73/68 at race start.  This course is mostly downhill which helps.   I do have to factor in my donation one week ago as well.

A)  I can start at 7:25 pace to be safe and have the best chance to hit both of my goals above. 

B)  I can start at 7:15 pace, which kind of splits the difference between last year and predicted, and should still do well (option I'm leaning)

C)  I can start at 7:10 pace and just be aggressive and see how things go.  I hate that my predicted time is so close to being 21:xx and that's somewhat tempting even though very unlikely, I think.

Have at it, coaches.
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As long as you try you're hardest and have fun, you can't ask for anything more.

-Knute Rocky

 
Zasada said:
Physical this morning.  

15.3% body fat, was 15% last year.   :rant:

Found out that I could reschedule the VO2Max test, so I did just that (to late July).

I really don't like the fitness advisor that they have me chatting with.  When I started talking running paces with him ("I went out at 5:10/km") he had no idea what I meant and asked "what speed is that, 11kph?".  Do other runners really speak in speed terms and not pace?  Also he doesn't use Strava.  He didn't get why I saw walking part of my first marathon as a failure.  Finally, he convinced me that I should start some strength training (since I can't do a single pushup) but when I asked him for a plan that I could follow, he said, "I'm not a plan guy".  

I'm sure he's a good trainer (he looks quite fit) for some people, but I don't connect with him.  I'm all about the numbers and structure and he isn't.  Problem is that I think this clinic has only one trainer.  :(
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1 - do some pushups

2 - never talk to that guy again

3 - have a great day

 
Zasada said:
Physical this morning.  

15.3% body fat, was 15% last year.   :rant:

Found out that I could reschedule the VO2Max test, so I did just that (to late July).

I really don't like the fitness advisor that they have me chatting with.  When I started talking running paces with him ("I went out at 5:10/km") he had no idea what I meant and asked "what speed is that, 11kph?".  Do other runners really speak in speed terms and not pace?  Also he doesn't use Strava.  He didn't get why I saw walking part of my first marathon as a failure.  Finally, he convinced me that I should start some strength training (since I can't do a single pushup) but when I asked him for a plan that I could follow, he said, "I'm not a plan guy".  

I'm sure he's a good trainer (he looks quite fit) for some people, but I don't connect with him.  I'm all about the numbers and structure and he isn't.  Problem is that I think this clinic has only one trainer.  :(
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Body fat makes sense if you haven't been doing any strength training, which based on your self assessment wrt push ups it sure sounds like you haven't. 

Add some without sacrificing what you have been doing and it will change to what you want it to be.

 
Sorry, been out hanging out with my daughter today (zoo, beach, driving around SF) so just quickly catching up here, but sounds like @gianmarco is running a 21:45 this weekend and @Zasada can do like 12 pushups fewer than me.  Do I have that right?

Get some. Both of you. 

 
Zasada said:
New goal for me this summer:  Do pushup(s) at the top of Prairie Mountain.  

Aim high, right?
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:lmao:

please don't take this as me being negative- I’m probably the slowest MF’r in here but you seriously can’t do 1 push-up?  Do you have a shoulder injury or something?  Again, I can’t run a 10 minute mile so I don’t have room to talk, I just find that one odd  

 
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AAABatteries said:
:lmao:

please don't take this as me being negative- I’m probably the slowest MF’r in here but you seriously can’t do 1 push-up?  Do you have a shoulder injury or something?  Again, I can’t run a 10 minute mile so I don’t have room to talk, I just find that one odd  
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Not quite as bad, and I can hold my own in the gym (nothing great, but at least reasonable) but I can't do a single pull up if I'm hanging all the way. It's so strange. 

If I get a slight little jump, then I can do one and can do a few more as long as I don't go all the way down.

 
bushdocda said:
1 - do some pushups

2 - never talk to that guy again

3 - have a great day
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Screw pushups. Bench, dips (with feet off the ground), pull ups, and kettlebell swings of 1 pood, each arm. 

Ok, I'm not being really serious about the pushups, but I was pleasantly surprised at how much better the kettlebell stuff works.

 
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gianmarco said:
Not quite as bad, and I can hold my own in the gym (nothing great, but at least reasonable) but I can't do a single pull up if I'm hanging all the way. It's so strange. 

If I get a slight little jump, then I can do one and can do a few more as long as I don't go all the way down.
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Start using the assist machine or get a buddy to help a little. It might just be technique.

 
AAABatteries said:
:lmao:

please don't take this as me being negative- I’m probably the slowest MF’r in here but you seriously can’t do 1 push-up?  Do you have a shoulder injury or something?  Again, I can’t run a 10 minute mile so I don’t have room to talk, I just find that one odd  
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Not sure if you've seen photos of me but I'm not exactly muscle-bound.  Lifelong, despite whatever activity levels I pursued (I used to play tennis almost daily), I have had problems with muscle strength.  Even in high school I couldn't do a single pushup.  Upper body has always been particularly bad.  If you saw me shirtless you'd think I spent the last few years in some kind of WWII prison camp.

I mentioned this to my dad at lunch the other day and he said it's always been a problem for him too.  He plays hockey three times a week (still does in his late 60s) and golfs.  But said pushups have always been tough for him and came to my defense when others at the table were agape when I said I couldn't do one pushup.

Not sure how good your notebook is, but remember I'm 6'6" and 165lbs.  And 15% body fat.  

And despite me not liking the fitness expert yesterday very much, he told me he trained a Calgary Flame (NHL player) that still can't do a single pull-up.

On a hike a few weeks ago one of my friends commented that my calves still look scrawny despite all the running/hiking I've been doing over the last two years.

While frustrating, I've come to understand those seem to be the genetic cards I've been dealt and while not an excuse to ignore strength, I do have a bit of an uphill battle.

 
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-OZ- said:
Start using the assist machine or get a buddy to help a little. It might just be technique.
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Oh, I have.  It's not a technique thing.  When I'm all the way down, whatever muscle is needed to initiate doesn't fire at all.  You could put $1M in front of me and tell me to try as hard as I can and move my body up just slightly and I can't do it.  I literally need about an inch or two to get started and then I'm fine. 

My workout buddy and I laugh about it.  And I hate back day as a result of it because no matter what I've done, I can't get it going and I hate having to use the assist machine.

 
gianmarco said:
Not quite as bad, and I can hold my own in the gym (nothing great, but at least reasonable) but I can't do a single pull up if I'm hanging all the way. It's so strange. 

If I get a slight little jump, then I can do one and can do a few more as long as I don't go all the way down.
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I think I can do 1 or 2 - and that’s only after losing a bunch of weight.

 
Zasada said:
Not sure how good your notebook is, but remember I'm 6'6" and 165lbs.  And 15% body fat.  
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Holy #### - I actually weigh a couple pounds more than you but I’m 5’9”!  

I have a decent amount of muscle - I don’t really have a runners build I don’t feel like - I’m more a sprinter :lmao:   :lmao:  

 
It’s odd though - even though I suck at pull-ups, I’m pretty confident I could crank out about 50 pushups right now.  My son and I have been starting a “competition” where you run a mile, do 300 squats, 200 pushups and 100 pull-ups, then run another mile.  See how fast you can do that and then do it for 30 days and try to improve your time.  I’m just skipping the pull-ups.

 
AAABatteries said:
I think I can do 1 or 2 - and that’s only after losing a bunch of weight.
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I think I can do at least 5 pull-ups now.  Goal is 10.  Getting more religious about going to the gym 2-3x/week has really helped.

Push ups?  I can probably do 50.  I started benching with 40-45 dumbbells, and I'm up to 70s now.

 
gruecd said:
I think I can do at least 5 pull-ups now.  Goal is 10.  Getting more religious about going to the gym 2-3x/week has really helped.

Push ups?  I can probably do 50.  I started benching with 40-45 dumbbells, and I'm up to 70s now.
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This is about where I am.  I haven't done much gym the last month, but before I was going 3-4x/week. 

Bench I start with 50's, get up to 70's.  Incline/shoulder I do 40's up to 60's. 

 
Ok, so just got an email and didn't realize there was a deadline for our guaranteed entry for the new Fall KT82.  This year is out, but if we wanted to get an entry into next year (plus we'd get $100 off), we need to sign up by June 17th (4 more days).

Throwing it out there:  Interest to do this next year?  It's on Saturday, Sept 12th, 2020.

 
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gianmarco said:
This is about where I am.  I haven't done much gym the last month, but before I was going 3-4x/week. 

Bench I start with 50's, get up to 70's.  Incline/shoulder I do 40's up to 60's. 
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Doesn't surprise me. You and I are built pretty similarly.

 
It's crazy how different people's bodies are and how we tend to take things for granted based on our own experience.

I look at grue in pictures and I assume he's knocking out 100+ pushups like Herschel Walker. 

I can't fathom being 6 inches taller, 15 lbs less and 15% body fat. 

Pushups have never been an issue, but it was part of the daily routine for over 20 years.  I'm in nowhere near as good shape as many I used to work with but we'd knock out 80+ quality pushups in about 90 seconds. Can't do that now, but I'd pass the test still. 

And now I'm motivated to go back to the gym. I've been out of practice...

 
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