What's new
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 (6 Viewers)

Honestly, though, I'm just not feeling it this cycle.  Heart rate is high and some of the injuries have been limiting.  I'm struggling with motivation too.  I'm going to soldier on through but I'm not expecting anything near a PR.

 
Feeling really good right now, body is mostly pain-free, crushed my PR on Prairie Mountain last week, climbed Ousel Peak easily, HR was great for this morning's 10K.  So naturally cockiness is starting to take-hold.

I keep getting all the way to the checkout page for waitlisting the Run Rabbit Run 50-miler next month but then close the tab... 

 
Zasada said:
Feeling really good right now, body is mostly pain-free, crushed my PR on Prairie Mountain last week, climbed Ousel Peak easily, HR was great for this morning's 10K.  So naturally cockiness is starting to take-hold.

I keep getting all the way to the checkout page for waitlisting the Run Rabbit Run 50-miler next month but then close the tab... 
Click to expand...
I completely understand.

RF;DBAP
 
SteelCurtain said:
Ugh.  I’m in a rut.  

After backpacking for 2 weeks, this week back has not gone well. I had run 100+ mile week before I went backpacking hoping it would springboard my training this past week.

My runs this week were inconsistent and my motivation was next to nothing. My run today was supposed to be 7:15-7:20 paces and it just wasn’t happening.

Was hoping to race Newport, RI on October 13, but I’m starting to think that may not be realistic to BQ.

This upcoming week is critical.
Click to expand...
Good start. 

Wanted to do a 3x1 mile intervals.  Ideally, I'd run them at 6:00 min pace.  I did them at 6:05, 6:09, and 6:06.  After last week, this is solid progress.  Hopefully Thursday's tempo is a success too!

 
gianmarco said:
If I'm figuring this right, 500 yards in 90 seconds is about a 5:15 pace. But it's faster than that since he had to hit a couple shots.  I wonder how fast he actually ran.
Click to expand...
that's about right for a mile pace. "back in the day" I know I could run a 0:5X 400 in track. but you have to add another 10+ seconds on for the distance, plus the stop/start to hit the ball, pick up the clubs, and such. 

you should go out and try it tonight and report back, IMO.

 
gianmarco said:
If I'm figuring this right, 500 yards in 90 seconds is about a 5:15 pace. But it's faster than that since he had to hit a couple shots.  I wonder how fast he actually ran.
Click to expand...
It's 475 yards in about a minute 15 while carrying 2-3 golf clubs with a short break to hopefully not duff your 2nd shot - 4:15ish pace probably. Then after all that you have time for 2, maybe 3, shots to get it in from 25 yards out - despite a sky high HR.

 
MAC_32 said:
It's 475 yards in about a minute 15 while carrying 2-3 golf clubs with a short break to hopefully not duff your 2nd shot - 4:15ish pace probably. Then after all that you have time for 2, maybe 3, shots to get it in from 25 yards out - despite a sky high HR.
Click to expand...
I've never seen this, but Speed Golf is definitely a thing.  Scoring is a combo of time and strokes, I think it's 1 minute per stroke added to your time on 18 holes to get your "score".  Karl Meltzer (has won more 100Ms than anyone) is big into it, as is Brad Kearns (former professional triathlete now big in the primal/keto/paleo circles).

 
first of the Hanson intervals, last night.  Was also my first time on a track since maybe junior high. Not sure I'll be on the track again... my Fenix was giving me all sorts of incorrect info.  20 meters short of the 400 it would end the rep, and it would take forever to pick up the correct pace.  It would read in the 10s until I was 125-150 meters in.  it took until my fourth rep to figure out what 8 min/mile felt like, maybe it was the track but mid 7s didn't feel too fast, I'm trying to follow the plan, so I backed off.   

Next week is only 8 600s so perhaps it won't be as frustrating...   

 
TripleThreat said:
first of the Hanson intervals, last night.  Was also my first time on a track since maybe junior high. Not sure I'll be on the track again... my Fenix was giving me all sorts of incorrect info.  20 meters short of the 400 it would end the rep, and it would take forever to pick up the correct pace.  It would read in the 10s until I was 125-150 meters in.  it took until my fourth rep to figure out what 8 min/mile felt like, maybe it was the track but mid 7s didn't feel too fast, I'm trying to follow the plan, so I backed off.   

Next week is only 8 600s so perhaps it won't be as frustrating...   
Click to expand...
Keep going to the track, but forget the watch.

 
Well as good as Monday was, yesterday was the suck.  Grinded out 6 miles in about 1:15.  First mile at 11:30 felt hard and the pace eroded from there down to a 13:00 range.  Was trying to do an easy run and that was probably the hardest run in ages.  

 
Got out for my regular Wednesday morning 20K today.  Wanted to make it a SOS run but unsure what to do to achieve that.  So after 3K I just decided to run around a 5:00/km (8:00/mi) pace and see how long it felt good.  Did that for about 10K then slowed things down for the rest of the run (because I'm a poooosaaaay).  Right glute decided to yell at me again for the last 3/4 of the run (serves me right for posting how good I was feeling yesterday).  While it wasn't too hot out (13C/55F) it had rained overnight and the humidity was off the charts.  My hat was dripping sweat after 3km and that's usually reserved for 10K+.

Got home, uploaded to Strava, and saw that it was my 2nd-fastest 20K ever (1:43).  Wasn't planning on that, and it bodes well for the Vegas HM in November (if I can keep the training up between now and then).  I was worried that the 1:47 I ran last Nov would stick as my PR for quite a while but this morning I got pretty close to that pace with a sub-race effort.  Gives me some energy/motivation to keep this ~70K/week (43mi/week) habit going.

 
BassNBrew said:
Well as good as Monday was, yesterday was the suck.  Grinded out 6 miles in about 1:15.  First mile at 11:30 felt hard and the pace eroded from there down to a 13:00 range.  Was trying to do an easy run and that was probably the hardest run in ages.  
Click to expand...
Well, you are still trying to recover from your race, yes? I wouldn't worry about it - if anything a few days off might be the ticket for you.

 
Did some more searching on MAF to read on and found some good things to read for anyone interested ( @JShare87 perhaps?)

1)  Great post about MAF -- (jump to the 2nd post that is easier to read)

2)  MAF FAQ (from #1 above)

3)  7 Reasons why you aren't making progress with MAF

The WU/CD is definitely one I need to pay attention to.

4)  Good article on gait

5)  Some of the "science" behind MAF

Maffetone has either written or talked about how in an RQ test that there is point where the use of sugar suddenly accelerates, which makes the deflection point on the graph at MAF.. This is when the anaerobic system begin to kick in, as the type 2 fast-twitch fibers use predominantly sugar for fuel. There are three types of type 2 fast-twitch fibers (2a, 2x, and 2b). Type 2a is like an intermediate fiber can use both fat and sugar, and be trained to use more fat, or be more aerobic. The other type 2's use sugar. In an RQ test, you move from 100% fat/0% sugar to 0% fat/100% sugar. When your 100% sugar, you're fully anaerobic, though the anaerobic threshold might still have a few % points of fat still be using used. When you're going that hard, and burning 100% sugar, you are in fast-twitch land. When you are burning 100% fat, you are in slow-twitch land. The harder you go with the slow-twitchers, the more sugar they use, but they will never be using 100% sugar. At my MAF in my RQ test, I was burning 63% fat and 27% sugar. I'm not sure exactly sure what the limit would be for the slow-twitch fibers in terms of sugar burning, but I imagine it's not much more than this.  When the level of effort gets hard enough, the type 2a fibers kick in, and that's when you see a steep rise in sugar use. Because these fibers have anaerobic properties (in addition to aerobic), Dr. Maffetone defined anything over MAF as anaerobic, and anything below it aerobic. He surely doesn't mean you're fully anaerobic just over your MAF effort. That doesn't happen until you pass your AT and are burning 100% sugar.

Dr. Maffetone has written that some people get very fast at their MAF's. Take Mark Allen as an example. He started MAF training as a highly trained athlete who was use to running in the neighborhood of 5:00-5:30 per mile in training. Technically, according to usual standards, he was fit coming into the training. But when he popped on the heart rate monitor and ran at MAF, he could only run 8:15 and slower per mile, often walking hills and at the end of his runs. That means when he was training in the low 5:00's, before he took up MAF, his heart rate had to be pretty high, and was burning a huge amount of sugar. After a year of mostly MAF training, he was able to run 5:20 per mile at his MAF, and was burning a huge amount of fat. He couldn't achieve this 5:20 pace before when he was training so anaerobically all the time. Even though he was elite and was finishing high on the leaderboard, his training never made him the aerobic machine he became from MAF training. Training at MAF made a huge difference for him. He could run faster than his triathlon race pace and his heart rate was at MAF. Maffetone has told that some of his athletes got so fast at MAF, that it became uncomfortable to hold that speed for long periods of time day after day in training. They would then work out at lower HR's and do things like aerobic intervals.

So, sometimes it's easy running, and sometimes it's not so easy in terms of how fast your legs are moving. Depends how developed your slow twitchers are. Sure, Allen's heart rate was the same at 5:20 as it was a year earlier at 8:15, but he was flying--he was covering some major ground very quickly. It's hard when you start out, or are starting over again, as it's really slow. But the perseverance always pays off.
Click to expand...

 
Last edited by a moderator:
Quick thoughts as to what prompted me to read some more on it:

Struggled a bit with my run this morning.  My paces were slower than usual and my HR was spiking more frequently.  This despite not working since Sunday night, getting good sleep, feeling rested and fueling well the last couple days.  I was hungrier than usual the last 2 days but just allowed myself to fuel and listened to what my body was saying.  I also didn't run yesterday.  So, everything should have gone right this morning and yet it didn't. 

However, I remember this has happened to me a couple times already in the last 6 weeks since I started doing this.  I went back to look and it seemed like after I had each of these "setbacks", I then took a jump forward shortly afterward.  It's strange. 

Instead of seeing gradual interval improvements, I've almost noted more of a steady state, steady state, steady state then..... decent increase.  That's happened twice so far.  I went from 11:30-12:00 min paces to 11 minute paces almost overnight at one point.  Then, almost 2 weeks ago my runs all jumped to the 10:30 range. 

So, while I'm not expecting some huge jump again, I wonder if today's struggles indicate some kind of reset again in the future. 

I look at @The Iguana (the 18 miler) and @Zasada (this morning) with some of their recent runs and see some amazing HRs at good paces and hope I can sniff anything close to that some day.  @JShare87 was flying this morning at his calculated MAF.  Would be amazing to see this allow him to absolutely crush his next marathon.

 
Last edited by a moderator:
gianmarco said:
Quick thoughts as to what prompted me to read some more on it:

Struggled a bit with my run this morning.  My paces were slower than usual and my HR was spiking more frequently.  This despite not working since Sunday night, getting good sleep, feeling rested and fueling well the last couple days.  I was hungrier than usual the last 2 days but just allowed myself to fuel and listened to what my body was saying.  I also didn't run yesterday.  So, everything should have gone right this morning and yet it didn't. 

However, I remember this has happened to me a couple times already in the last 6 weeks since I started doing this.  I went back to look and it seemed like after I had each of these "setbacks", I then took a jump forward shortly afterward.  It's strange. 

Instead of seeing gradual interval improvements, I've almost noted more of a steady state, steady state, steady state then..... decent increase.  That's happened twice so far.  I went from 11:30-12:00 min paces to 11 minute paces almost overnight at one point.  Then, almost 2 weeks ago my runs all jumped to the 10:30 range. 

So, while I'm not expecting some huge jump again, I wonder if today's struggles indicate some kind of reset again in the future. 
Click to expand...
It is humid as #### right now also. Summer is survival mode sometimes. 

 
ChiefD said:
It is humid as #### right now also. Summer is survival mode sometimes. 
Click to expand...
Yeah, but it's been humid AF.  That's the nice thing about this (especially with Klimat) in that I can compare runs at various temps/humidity.  Today wasn't any worse than what I've already run in.

The only variable that I can't control for is my increased mileage.  That alone could certainly be contributing to improvements.  In the end, though, doesn't matter as this is allowing me to get that volume in the first place.

 
Last edited by a moderator:
gianmarco said:
Quick thoughts as to what prompted me to read some more on it:

Struggled a bit with my run this morning.  My paces were slower than usual and my HR was spiking more frequently.  This despite not working since Sunday night, getting good sleep, feeling rested and fueling well the last couple days.  I was hungrier than usual the last 2 days but just allowed myself to fuel and listened to what my body was saying.  I also didn't run yesterday.  So, everything should have gone right this morning and yet it didn't. 

However, I remember this has happened to me a couple times already in the last 6 weeks since I started doing this.  I went back to look and it seemed like after I had each of these "setbacks", I then took a jump forward shortly afterward.  It's strange. 

Instead of seeing gradual interval improvements, I've almost noted more of a steady state, steady state, steady state then..... decent increase.  That's happened twice so far.  I went from 11:30-12:00 min paces to 11 minute paces almost overnight at one point.  Then, almost 2 weeks ago my runs all jumped to the 10:30 range. 

So, while I'm not expecting some huge jump again, I wonder if today's struggles indicate some kind of reset again in the future. 

I look at @The Iguana (the 18 miler) and @Zasada (this morning) with some of their recent runs and see some amazing HRs at good paces and hope I can sniff anything close to that some day.  @JShare87 was flying this morning at his calculated MAF.  Would be amazing to see this allow him to absolutely crush his next marathon.
Click to expand...
All sun makes a desert. No matter what program you're following or not there will always be recovery day's. But then you experience the benefit of that recovery day.

 
@gianmarco sometimes I think you think too much! :D  As one who is way into the science and the "science" behind all of this, I get it. I get caught up in it too. I am always wondering if I am "doing it right".

That said, I think it was @Juxtatarot who responded to something we were posting and suggested more or less that "I should just go run - like a lot". And let things kind of take care of themselves. I've kind of started taking heed of that. I'm trying to stress less about if I am going fast enough or slow enough or whatever else. I'm just trying to make sure I get out there at least 4 days a week, and preferably 5 if life doesn't get in the way. I still feel like a couple of rest days are huge for me and all the people that go without a day off are crazy! 

 
The Iguana said:
@gianmarco sometimes I think you think too much! :D  As one who is way into the science and the "science" behind all of this, I get it. I get caught up in it too. I am always wondering if I am "doing it right".

That said, I think it was @Juxtatarot who responded to something we were posting and suggested more or less that "I should just go run - like a lot". And let things kind of take care of themselves. I've kind of started taking heed of that. I'm trying to stress less about if I am going fast enough or slow enough or whatever else. I'm just trying to make sure I get out there at least 4 days a week, and preferably 5 if life doesn't get in the way. I still feel like a couple of rest days are huge for me and all the people that go without a day off are crazy!  
Click to expand...
Oh, I definitely think too much.  But, despite me posting about it here, I'm really not that worried about it and use it more as kind of a log as well as a way to get some discussion.  I've learned quite a bit from that and I think some others have as well.  I don't try to be too excessive about it, though.

Despite what I wrote above, my running over these last few weeks has probably been the most enjoyable ever.  It's stress free.  It's slow and "mindless" except for watching HR.  I don't worry about hitting any expected paces.  I don't care about distances.  I try to run at least 45 minutes every time and that's about it.  I have no races coming up until late November and it's so far from my mind right now. 

So, the only thing I can otherwise do is geek about the numbers and the process and microanalyze it all.  And yeah, just run more.  Which I'm trying to do  :)

 
There might be a better approach, but for me right now, what I am doing seems to be working. I like it, I'm having fun, and I seem to still be making progress. Basically I am doing 5 things:

1) pushing myself to run a little harder/faster on shorter runs - i.e. the 5 or 6 milers I do during the week. Sometimes I actually do these a little slower if I'm feeling particularly taxed but kind of like pushing these more often than not.

2) trying to run consistent paces on the long runs - basically focus on trying to be around 8:45 to 9:05 per mile on the long Saturday runs

3) Take a day off ever 3 or 4 days - take the dog for a long walk or other similar activity as a limit.

4) lift 2 days a week - focus mostly on upper body and core strength but include some leg work as well

5) stretch a lot - multiple times a day with strong emphasis after runs and during weight sessions. Trying to improve flexibility and also work on "problem areas" that cause me aches - hips, feet, etc.

 
gianmarco said:
Oh, I definitely think too much.  But, despite me posting about it here, I'm really not that worried about it and use it more as kind of a log as well as a way to get some discussion.  I've learned quite a bit from that and I think some others have as well.  I don't try to be too excessive about it, though.

Despite what I wrote above, my running over these last few weeks has probably been the most enjoyable ever.  It's stress free.  It's slow and "mindless" except for watching HR.  I don't worry about hitting any expected paces.  I don't care about distances.  I try to run at least 45 minutes every time and that's about it.  I have no races coming up until late November and it's so far from my mind right now. 

So, the only thing I can otherwise do is geek about the numbers and the process and microanalyze it all.  And yeah, just run more.  Which I'm trying to do  :)
Click to expand...
I'm in a pretty similar spot but I still overthink this stuff sometimes. But right now I have a goal and a plan and plenty of stuff I can use to measure progress - and progress is happening at a more than acceptable pace, so all is good today.

Give me a week for a couple things to not go the way I want and I'll be stressing out about it all over again!

 
gianmarco said:
Struggled a bit with my run this morning.  My paces were slower than usual and my HR was spiking more frequently.  This despite not working since Sunday night, getting good sleep, feeling rested and fueling well the last couple days.  I was hungrier than usual the last 2 days but just allowed myself to fuel and listened to what my body was saying.  I also didn't run yesterday.  So, everything should have gone right this morning and yet it didn't. 
Click to expand...
I obsess about this way more than I should, but one thing I have learned is to not evaluate my fitness using pace/HR over individual training runs.  The day to day fluctuations are very noisy and in fact so are the weekly numbers.  I rely on my monthly numbers (pace and HR) and races to evaluate my fitness.  

 
Zasada said:
Looks like you have a consecutive-day streak going.  How many days now?
Click to expand...
Running has been about 6 days per week the last month with biking on off days. I was expecting that calf would act up after July's miles (but hoping this time was different). This strain came on quickly today, but it's relatively minor. Hoping for two days rest from activities, then bike this weekend and back on Monday if all goes well. 

I'm out of town this week and out of my normal routines for stretching, rolling and ice which is a bummer. 

 
We all think too much. I think it's perfectly normal for those newer to the game to think they're thinking too much. We've been thinking too much for years, so it's become normal. N00bs haven't been thinking too much for years yet. It'll come though. Then it will just be normal.

 
So I just learned that there is this Garmin Connect Mobile App and I can pair my watch to my phone to upload data there via Bluetooth (which sweeps to Strava).  This eliminates needing to struggle with an old, dying laptop and a fickle UBS connector.  

I think you guys should have told me about this before.

 
Juxtatarot said:
So I just learned that there is this Garmin Connect Mobile App and I can pair my watch to my phone to upload data there via Bluetooth (which sweeps to Strava).  This eliminates needing to struggle with an old, dying laptop and a fickle UBS connector.  

I think you guys should have told me about this before.
Click to expand...
:kicksrock:

 
@gianmarco - I give you a lot of credit for sticking to this.  I tried to follow suit and I just kept getting bored and since I don't have great equipment I was spending most of my time checking my watch to make sure my HR was ok.  It became too big of a chore.

For me, I think I'm in a pretty good spot right now and just need to focus on consistent running and upping my mileage.  I'm not sure for my goals that it really matters much what I'm doing as long as I'm running.  My long-term plan is to spend the rest of this year and early next year building a base while hopefully getting my leg as good or better than it is now. and then worry about performance at that point.  I can't expect to be inconsistent for year and then to go straight to trying to improve my times.

On that note - I've been trying to be patient and add mileage slowly - I think I've done a pretty good job.  Since middle of May this has been my weekly mileage:

17.6, 7.6, 17.5, 16, 27.5, 9.4, 21.3, 18.9, 25.9, 26.9, 16.3, 8.1 (this week so far)

Total of 213 miles and about 18 miles a week.  That's not a lot but kind of starting from nothing I'm pleased with it.  Also that would put me around a 1,000 mile year which seems like a good base to start with.  If I go off of the 10% rule the rest of this year and spread that out over a month that would take me to 30 miles a week by December.  That sounds reasonable to me as I do plan to continue other exercise/workouts.

Thoughts?  I think a few of you have told me (and others) to just run - don't worry about the details, just be consistent.  Does a gradual increase from 18 mi/week up to 30 seem doable and a good idea?

 
Last edited by a moderator:
The Iguana said:
That said, I think it was @Juxtatarot who responded to something we were posting and suggested more or less that "I should just go run - like a lot". And let things kind of take care of themselves. I've kind of started taking heed of that. I'm trying to stress less about if I am going fast enough or slow enough or whatever else. I'm just trying to make sure I get out there at least 4 days a week, and preferably 5 if life doesn't get in the way. I still feel like a couple of rest days are huge for me and all the people that go without a day off are crazy! 
Click to expand...
I was still typing up my post when you posted this - happy to read this as it's my mentality right now.

 
Juxtatarot said:
So I just learned that there is this Garmin Connect Mobile App and I can pair my watch to my phone to upload data there via Bluetooth (which sweeps to Strava).  This eliminates needing to struggle with an old, dying laptop and a fickle UBS connector.  

I think you guys should have told me about this before.
Click to expand...
I did know this and thought that was common practice to bridge to Strava that way. I am no tech smart neither. Glad you discovered. 

 
Juxtatarot said:
So I just learned that there is this Garmin Connect Mobile App and I can pair my watch to my phone to upload data there via Bluetooth (which sweeps to Strava).  This eliminates needing to struggle with an old, dying laptop and a fickle UBS connector.  

I think you guys should have told me about this before.
Click to expand...
You know, I was wondering when you said you were having trouble uploading.. I was thinking "my just does it automatically wonder what trouble he is having". Had no idea you were doing this in an automated fashion.

Other note - for some reason last night, klimat didn't attach the weather to my run.

 
Juxtatarot said:
So I just learned that there is this Garmin Connect Mobile App and I can pair my watch to my phone to upload data there via Bluetooth (which sweeps to Strava).  This eliminates needing to struggle with an old, dying laptop and a fickle UBS connector.  

I think you guys should have told me about this before.
Click to expand...
I'm pretty sure I mentioned this at the relay.  It came up when you said you uploaded your stuff after you got home and I mentioned how mine just happens automatically as soon as I finish my run since it's connected to my phone.  And I thought @tri-man 47 was behind the times.....

 
Juxtatarot said:
So I just learned that there is this Garmin Connect Mobile App and I can pair my watch to my phone to upload data there via Bluetooth (which sweeps to Strava).  This eliminates needing to struggle with an old, dying laptop and a fickle UBS connector.  

I think you guys should have told me about this before.
Click to expand...
YOUR WORLD FRIGHTENS AND CONFUSES ME!

 
AAABatteries said:
Thoughts?  I think a few of you have told me (and others) to just run - don't worry about the details, just be specific.  Does a gradual increase from 18 mi/week up to 30 seem doable and a good idea?
Click to expand...
Good job, the important part to me is how is your body holding up to what you are doing now and how did you feel after the 27.5, 25.9, and 26.9 weeks? Based on what you are doing already I'd say you are ready to try a 30 mile week and then evaluate.  When I was first building mileage I would stay at level for 3 weeks and then have a cutback week.  So my weeks might go like this 30, 30, 30, 18, 35, 35, 35, 22.......

 
You must log in or register to reply here.

Similar threads

Max Power
Different sized feet people
Replies
10
Views
444
Senor Schmutzig
Senor Schmutzig
T
Introducing The Cut: A Twist on NFL Survivor
Replies
6
Views
244
thecutnfl
T
Judge Smails
Official 2025 Kentucky Derby thread - Sovereignty 1, Journalism 1 - on to the Belmont!
6 7 8
Replies
396
Views
10K
Cowboysfan8
Cowboysfan8

Users who are viewing this thread

Total: 4 (members: 1, guests: 3)
Back
Top