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Ran a 10k - Official Thread (7 Viewers)

Zasada said:
Question re strains/injuries.

My right glute continues to hurt on runs and through the day when I'm sitting at the office.  It's been this way since a couple weeks before my marathon in May.  It really only seems to impede my performance on the longer runs though (and was the biggest problem on my marathon after 30K).  I managed to run my 20K at a PR pace on Wed but it was clear that if I ran longer, my glute would be the reason for me to slow or have to quit.

It's not painful enough to cause a limp.  Is limping the measure I should be using for what constitutes an injury versus just soreness?

I keep running with it because of a fear of losing fitness (and losing the gains I have made over the last few months).  But I also worry that it's not really getting any better.
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Squats, lunges, rows, etc.

Also, if you can get recommended to a chiro with a sports medicine niche I'd do that over standard massage. A good one may be able to diagnose how whatever is ailing you happened and provide tips on how to prevent it from happening again. 

 
gruecd said:
I'm such a mental midget sometimes.  I psyched myself out so badly about yesterday's workout that I was pretty much destined to fail before I started.  And on top of that, for some reason I couldn't get the music to play on my Apple Watch, so now I'm stuck doing a hard workout without music, which I literally NEVER do.  More mind #######.  

Anyway, did the warmup and the first set of 4 hills no problem, straight into the first mile, which I ran in 6:29.  Was supposed to be 6:3x, but OK.  2-minute rest, then next set of 3 hills and my 2nd mile, this time in 6:23, still OK, but I was really sucking wind towards the end.  2-minute rest, 2 more hills, and then my 3rd mile, hopefully 6:15ish.  I make it maybe 1/3 of the way, realize there's no way I'm going to hit my pace, and stop.  I walk for maybe 10-15 seconds, tell myself DBAP, and finish the mile.  I finish in 6:19, but it was a struggle.  As I walk around during my last 2-minute rest, I seriously contemplate just skipping the last set, because I know there's no way in hell I'm hitting my 6:05ish goal for the mile, but I don't want to be a quitter, so I run the last hill and take off.  I run for about about a minute and just stop.  This hurts too bad, and there's no way I can run another 5+ minutes that fast.  Walk another 10-15 seconds, again DBAP, then take off to finish the mile as hard as I can, pace be damned.  I finish the mile in 6:25, which is pretty disappointing, but I finished it.

All-in-all, a pretty disappointing workout.  That said, it was 70° outside, which is still way too warm for me, and my head was totally in a bad place going in, so I guess I'll chalk it up to a learning experience and move forward.
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Honestly, this is how most of my workouts have gone.  I think mine is mostly mental. 

 
Zasada said:
Question re strains/injuries.

My right glute continues to hurt on runs and through the day when I'm sitting at the office.  It's been this way since a couple weeks before my marathon in May.  It really only seems to impede my performance on the longer runs though (and was the biggest problem on my marathon after 30K).  I managed to run my 20K at a PR pace on Wed but it was clear that if I ran longer, my glute would be the reason for me to slow or have to quit.

It's not painful enough to cause a limp.  Is limping the measure I should be using for what constitutes an injury versus just soreness?

I keep running with it because of a fear of losing fitness (and losing the gains I have made over the last few months).  But I also worry that it's not really getting any better.
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@Juxtatarot, don't you have a good stretch that targets the glutes?  I recall that being part of your routine.

 
SteelCurtain said:
Honestly, this is how most of my workouts have gone.  I think mine is mostly mental. 
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Thought of you and @gruecd as I suffered through today's 4 at HMP. It wasn't HMP. But I made the most of what I had today in those conditions. I noted what time I started and when I looked at how much time I had left (7-8 mins) when I wanted to quit I think I audibly muttered DBAP to myself and continued on while still not looking at my actual pace. I finally peaked at it when I was 25 mins in and I wasn't happy with what it said, but it's what I had today. I finished the last minute and a half and I'll strive to do better next time.

 
Easier said than done but factoring heat/humidity into specific workout/ training paces would be something I’d do if I didn’t normally get out early in the day. 

 
MAC_32 said:
Also, if you can get recommended to a chiro with a sports medicine niche I'd do that over standard massage. A good one may be able to diagnose how whatever is ailing you happened and provide tips on how to prevent it from happening again. 
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Or do this.  Both guys I have seen over the past few years fall in this category.  They tend to have a bunch of tools they can use (lasers, ultrasound, graston, electrostim, etc) that even a good sports masseuse just doesn't have.  A good one will also give you exercises or stretches to deal with the imbalance or weakness causing the issue.

 
bushdocda said:
Easier said than done but factoring heat/humidity into specific workout/ training paces would be something I’d do if I didn’t normally get out early in the day. 
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Frequently running in suboptimal conditions is why I try not to watch my pace. It's also why I'm not upset about today. My legs were fine. But my HR was on fire. I could tell I was going a little slower than I wanted, but knew if I looked to see just how much that it would only negatively impact the rest of the workout. Just focus on completing the workout as well as possible and let the data after tell the story. 

 
Well sheeeeeit......looks like a weather delay this morning for my run. Severe thunderstorms at the moment. If I'm lucky I get delayed by an hour.

Throws off my whole farmers market and 63 stores by 10:00 am shtick. Can't go back to bed cause my brain is wide awake now. 

Anyone awake? Lets talk!

 
ChiefD said:
Well sheeeeeit......looks like a weather delay this morning for my run. Severe thunderstorms at the moment. If I'm lucky I get delayed by an hour.

Throws off my whole farmers market and 63 stores by 10:00 am shtick. Can't go back to bed cause my brain is wide awake now. 

Anyone awake? Lets talk!
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Hi

 
ChiefD said:
Well sheeeeeit......looks like a weather delay this morning for my run. Severe thunderstorms at the moment. If I'm lucky I get delayed by an hour.

Throws off my whole farmers market and 63 stores by 10:00 am shtick. Can't go back to bed cause my brain is wide awake now. 

Anyone awake? Lets talk!
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Run fast; Don't get struck by lightning. 

 
Well, that window opened and closed quickly. Got 2.5 miles in and the skies opened up with heavy rain, thunder, and lightning. Gonna see if this passes and try to finish off a few more miles.

Had to poop anyway.

 
pbm107 said:
@JuxtatarotI just talked to a coworker about this and he showed garmin how badly his watched performed (in elevation) on track and they replaced his watch.  Your last track workout might do the trick.
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Yup - my brother’s Fenix was acting up on the HRM. Ended up sending him a new watch after a hard reset didn’t fix it. 

My Fenix has the same problem @Juxtatarot is having. I will eventually contact Garmin about it - just haven’t felt like dealing yet. 

 
SFBayDuck said:
I've seen a few of those in the latter stages of a few races.
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Thought about you while we were hiking Mount Misery in CT the other day. We hit some elevation and I pictured doing what you do. Doing that for 100mi is bat#### crazy.  And I bet it was probably pretty tame in comparison. 😂

 
Just had a diner waitress challenge me by suggesting 2 pancakes instead of 3. Folly on her part. They were wonderful. 

Wanted something 8-14ish today depending on how legs felt post my nemesis trap bar deadlifts yesterday. Right hammy told me at 11 I was done. 

Happy trails y’all. 

 
Since we have been talking about wild animals lately on runs...

The rain subsided, so I was able to get back out there after a short delay (and a good dump). I'm running along and I hear this weird new sound. All of the birds had started coming out, so they were chirping all over the place.

This one sound was pretty distinctive and I hadn't heard it before. I wasn't running with my headphones in, since there was still lightning in the area. Anyway, I'm running along, and it took me an honest 60 seconds to realize the sound I was hearing was the squishing of my wet shoes and socks.

The world famous mizunobird....swish...swish.....swish.....

:lol:

Anyway, after laughing at myself, got in another 7.5 to finish at 10 for the day.

Oh, and since then I've hit the:

Farmer's Market

Pie Store

Quik Trip

McDonalds

Wal-Mart

Best Buy

IN YOUR FACE BOYS!!!! :headbang:

 
ChiefD said:
Since we have been talking about wild animals lately on runs...

The rain subsided, so I was able to get back out there after a short delay (and a good dump). I'm running along and I hear this weird new sound. All of the birds had started coming out, so they were chirping all over the place.

This one sound was pretty distinctive and I hadn't heard it before. I wasn't running with my headphones in, since there was still lightning in the area. Anyway, I'm running along, and it took me an honest 60 seconds to realize the sound I was hearing was the squishing of my wet shoes and socks.

The world famous mizunobird....swish...swish.....swish.....

:lol:

Anyway, after laughing at myself, got in another 7.5 to finish at 10 for the day.

Oh, and since then I've hit the:

Farmer's Market

Pie Store

Quik Trip

McDonalds

Wal-Mart

Best Buy

IN YOUR FACE BOYS!!!! :headbang:
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So I just looked on Google Maps to make sure that the Pie Store isn't really the name of a business. It's not.

I love that you called some bakery a Pie Store, you waanker.

 
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The Iguana said:
Not a complete success nor a total failure. Definitely learned some lessons out there today. 
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TLDR - I need to work on my nutrition/hydration and my foot care, IMO. Plan had 20, I wanted to stretch it to 22. 19 and 20 where a bear and I stopped at 20.25, then walked back the 2 miles to the car contemplating my dehydration, sore feet and the meaning of life (I.e. Reminding myself of why I want to do this... :D )

To expand a bit as I now sit at home eating a bite before climbing in the shower...

Despite drinking considerably more today than 2 weeks ago (when I did 18), pretty sure I was rather dehydrated today. I need to work on my nutrition and hydration. It was definitely a lot stickier out there today than then. Right now, I could harvest quite the bumber crop of crystallized salt off my face if I wanted. Need to probably look into some salt tablets or something for a hot/sticky day I would imagine. 

I never really cramped up or anything but my head was pounding when I stopped running - usually a clear sign for me that I'm not hydrated properly. Really likely started yesterday, in restrospect and despite having several glasses of water this morning before the run, I don't think I was in the right spot to start the day.

Other thing is taking care of my feet. The sweet fest I was even more today than usual had my feet squishy and my toes were starting to ache by the end. Haven't looked real close yet to see what blisters may be there but pretty sure I have a couple. I've never needed to lube my feet before but the 18 and 20 milers have proven that I need to figure this out a little.

So, I actually felt really good today through 16 miles. The only 3 miles of those 16 that I wasn't right around 8:50 for all involved street crossings, I think. I know the 9:21 mile involved a really bad red light on a busy road. Shortly after the 16 mile mark, I could feel myself fading and knew I was in trouble from a physical standpoint. I was slowing down my water intake even thought I was trying to not do that. 17 and 18 I was still ok but was trying to figure out how I was getting to 22, cause I knew I was in some distress.

19 and 20 was a bit of a mental battle at 20 I was hoping for a bit of a pick me up mentally but it only lasted a short ways. At 20.25, I called it off and walked 2 miles back to the car. Almost as soon as I stopped running and started walking, I got a headache, which is a clear sign for me that I was definitely low on fluids. 

 
Good learning experience @The Iguana. 

Just remember, nutrition and hydration start during the week. You are at the point now where I would start working on a routine building up to your long runs. And really for the whole week. Some examples of what I did every week of the 18 week cycle. 

Monday: Protein, some carbs, and veggies. Fruits also. Plenty of water.

Tuesday: Much of the same. And this would be throughout the day also.

Wednesday: Pasta day. This would also be the last day I would eat salads. Banana for fruit.

Thursday: Chicken or red meat. Potatoes. Bananas. A sports drink today.

Friday: Pasta load at lunch. Light dinner of chicken and potatoes or rice. Another sports drink today.

Saturday. Red meat or similar protein. Plus whatever else the hell I wanted. I ran a long effing way today.

Sunday. More protein, potatoes, rice, salad, veggies, fruit.

And water all week of course. 

 
I havnt been around, this week has sucked.  If anyone wants to follow along, Im bib #1766 at Ironman Mont Tremblant, my first full course.  Only goal is to not die.  :banned:

 
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Juxtatarot said:
@The Iguana You might want to try sports drink instead of water.  The calories are nice for that boost. Plus the electrolytes would probably be better than something like a salt tablet.
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I prefer this idea other than more or less having to carry it with me. I have a belt with a couple water bottles that I refilled repeatedly today. I drank more than I ever do but it wasn't enough. A Gatorade would definitely have been a good idea today. 

 
I've actually been pretty good about eating and such most of the time but dinner at the baseball park probably doesn't make the best pre- long run meal, I'm sure. But that brat hit the spot while at the game. 

 
Juxtatarot said:
@The Iguana You might want to try sports drink instead of water.  The calories are nice for that boost. Plus the electrolytes would probably be better than something like a salt tablet.
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And maybe add some GU or even chews  :wub: .

I’m partial to the chews simply because I can chew it slowly and don’t need to drink water to get it down. I use the Honey Stingers orange flavor. 

Practice now, because you will probably need something on race day.

 
ChiefD said:
And maybe add some GU or even chews  :wub: .

I’m partial to the chews simply because I can chew it slowly and don’t need to drink water to get it down. I use the Honey Stingers orange flavor. 

Practice now, because you will probably need something on race day.
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Wait, he did his first 20 with JUST water? I'd do GUs at 5, 10, and 15.

 
The Iguana said:
I prefer this idea other than more or less having to carry it with me. I have a belt with a couple water bottles that I refilled repeatedly today. I drank more than I ever do but it wasn't enough. A Gatorade would definitely have been a good idea today. 
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If you had to guess, how many ounces of water did you have before and during the run?

 
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