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Ran a 10k - Official Thread (5 Viewers)

-OZ- said:
Hit the weights for the first time in months today. It's amazing how much better I felt all day vs running or even swimming. It's probably just the uniqueness, but I must lift more often.

How to balance marathon training with getting swo? 🤔
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I felt like a slug this morning. Lunch lifted. Then felt substantially better and cut it lose tonight. It doesnt always happen, but it often happens. 

 
Lifted last night and then had intervals tonight. Supposed to be 1 mile, 1/2 mile x2, 1 mile with miles at 7:15 and halfs at 6:59 pace. Actually hit the miles just under 7 and the halfs at about 6:45. Felt like a beast out there... 

 
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Rolling in for PT later this morn after some good response to last weeks needles, electro shock and a few cups on my hammy and back. See what I get today.  Acute trigger in lower hammy and almost burning feeling in mid hammy is reduced tremendously.

Took 3 days off consecutively, then PT then a 50%+ volume cut last week on 3 runs and will shoot for 4 runs/20ish this week and hoping to roll 5 runs/30ish next week and try some strides to see how I respond.

First SOS is to be 9/10 so I’m hopeful to be ready to go either at a reduced volume (probably) or to target the just the goal pace workout the first few weeks if I’m needing caution.  

Keep rolling guys, great stuff going on daily on the strava crew. 

 
Well I took the initiative to find a sports medicine clinic, filled out all the online forms to get a consultation, and I got no response.  🙁

So I guess I'll try a different clinic.

Meanwhile, I continue to maintain my regular routine.  Didn't have 20K @ HMP in me today so, I just did 10K @ HMP and the rest of the 20K at easy pace.  And I thought I could make it home to poop.  So I gambled, passing-by the usual gas stations that I "frequent".  But I chose poorly, and the wetlands area near my house got sullied.  Sorry, ducks.  

Kind of a disappointing run, but still I got out.  One of you guys said, "the only run you regret is the one you didn't do", so I guess I'll put this one in that bucket.  Hopefully this weekend I can get some serious time-on-trails to redeem myself.

 
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MAC_32 said:
What about a step back week before the trek up to 50? You haven't done back-to-back 40 plus since joining strava, so being exhausted right now makes sense. May need to reset before taking the next jump though.
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thanks again @MAC_32.  took an additional recovery day Fri... halved my Sat Sun (3, 5) and ended with 30 miles for the week. 

5 EZ Monday and did the prescribed 5x1k yesterday and feel a LOT better.  rest day today and what is supposed to be 8 at MP tomorrow, but my current thinking is to do 5 at MP and cut my long run Sun to 10 getting me ~42. instead of the 50.  

 
Haven't been able to post an update for a couple of weeks because I was on a timeout.  Here's a quick run-down of my last two weeks for anybody who cares:

  • Couple of 4 mile runs early 2 weeks ago - one with sprints.  Trying to add more mileage
  • Saturday I went out and did the Appalachian Approach Trial - it's 8.5 miles from Amicalola Falls State Park to Spring Mtn.  (the Southernmost part of the AT).  I had originally planned to go with a buddy and take 2 cars so we only had to hike one-way.  He backed out but I pushed on and made it a 17 mile hike - which included the 600+ steps up to the falls, then 16.8 miles and then the 600+ steps back down the falls.  Legs were toast when I was done as it's a fairly technical hike compare with my typical hikes.  Loved every minute of it though and have the first AT segment planned for this Saturday (9 miles)
  • Continuing the theme of adding more mileage, per someones recommendation (pbm?, MAC?) I decided to not just up the miles but make sure they were running miles last week.  Did 5, 5.5, 8 and 7.5 for a total of 26 running miles.  Legs held up well and while the knee had some discomfort it wasn't anything to worry about.
  • Did a 1k swim Sunday and lifted - also went on a hike/stroll with my buddy who is trying to lose weight.  Spent a lot of time talking to him about what I'm doing and he's onboard.  He decided to kickstart things with a 3 day fast so I told him I would do it with him.  So, only one walk/hike so far this week, just finished the fast (66 hours so a little short of the 72 hour goal).  Runs planned Friday and Sunday around the AT hike so hoping to still get close to 30 miles for the week.
  • Last one - I'm becoming a really skinny *******.  After day 2 on the fast I was 157.7 this morning.  Lowest I've been since college I'm pretty sure.  I haven't intentionally been losing for a couple months now at least.

 
Well, it happened boys....

I'm running and I realize I need to find a place to use a restroom.  At first, I figured I could hold it like usual.  I was running down the road back toward home when I realized I wasn't going to make it the mile home very comfortably.  My HR was climbing and it wasn't only because of the hill.  So I had to hit the gas station (the one where we grabbed beers) and just wrecked the joint.  The poor Asian lady that knocked 3 separate times couldn't have been too pleased when she finally went inside.

That last 7/10ths of a mile felt so great, though!

Having that happen during MAF training is not fun--the struggle was real.

 
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gianmarco said:
Well, it happened boys....

I'm running and I realize I need to find a place to use a restroom.  At first, I figured I could hold it like usual.  I was running down the road back toward home when I realized I wasn't going to make it the mile home very comfortably.  My HR was climbing and it wasn't only because of the hill.  So I had to hit the gas station (the one where we grabbed beers) and just wrecked the joint.  The poor Asian lady that knocked 3 separate times couldn't have been too pleased when she finally went inside.

That last 7/10ths of a mile felt so great, though!

Having that happen during MAF training is not fun--the struggle was real.
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Welcome to the club. You are officially a runner now.  :toilet:

 
ChiefD said:
So I had to hit the gas station (the one where we grabbed beers) and just wrecked the joint. 
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:hifive:

Run-poopers unite!

If it's any consolation, I destroyed some random grassy area in the dark as far away from the path as I could get -- without actually slipping into a retention pond.  Gas station restroom would have been glorious.

 
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Update no one asked for, absolutely no one:

Sacrum realignment (mmmm), gastroc graston (crunch), glute deep tissue release (yikes), line of cups in length of hammy (ooooh).  Tin man gets his oil.  Back in two weeks, let’s see how this goes. 

 
bushdocda said:
Update no one asked for, absolutely no one:

Sacrum realignment (mmmm), gastroc graston (crunch), glute deep tissue release (yikes), line of cups in length of hammy (ooooh).  Tin man gets his oil.  Back in two weeks, let’s see how this goes. 
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Don't be so sure.

<Duck> "It moved." </Duck>

 
Juxtatarot said:
I'm with TripleThreat on this one.
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Man, I don't know.

The way I see it - if you have to pinch your sphincther and do the small-stepped Usain Bolt sprint to a McDonalds or gas station toilet, all the while sweaty as all get out and trying to pull out your ear buds and stop your running watch - it counts!

 
ChiefD said:
Man, I don't know.

The way I see it - if you have to pinch your sphincther and do the small-stepped Usain Bolt sprint to a McDonalds or gas station toilet, all the while sweaty as all get out and trying to pull out your ear buds and stop your running watch - it counts!
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I don't know, there is something special about squatting in a weed patch behind some trees or bushes and hoping nobody sees.

 
Ten day forecast is up for Superior...mostly cloudy with a high of 62 and low of 48.  I'm sure I just jinxed the #### out of that, but giddy the #### up if that holds up! :pickle:

@SFBayDuck - Have you made a final Wasatch decision yet?

 
MAC_32 said:
I'll never understand why those in the south try to tell me it's so much better down there. 
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It’s all relative and what you are used to, IMO.  I’ve always lived in Atlanta and can’t stand cold weather.  I like the heat but sure the middle of summer is brutal.  And I know we’ve done this before but I’d take 70 over 50 pretty much any day of the week.

But that last part is preference - what I think it boils down to is which extreme can you personally handle better.  I don’t know the actual number but rough estimate we’ve only had measurable snow like 35-40 times in my life.  I would be miserable up North.  And I wouldn’t even want to be outside in anything under freezing - I’d eventual adapt I guess but it would SUCK for a long time.

 
AAABatteries said:
Haven't been able to post an update for a couple of weeks because I was on a timeout.  Here's a quick run-down of my last two weeks for anybody who cares:

  • Couple of 4 mile runs early 2 weeks ago - one with sprints.  Trying to add more mileage
  • Saturday I went out and did the Appalachian Approach Trial - it's 8.5 miles from Amicalola Falls State Park to Spring Mtn.  (the Southernmost part of the AT).  I had originally planned to go with a buddy and take 2 cars so we only had to hike one-way.  He backed out but I pushed on and made it a 17 mile hike - which included the 600+ steps up to the falls, then 16.8 miles and then the 600+ steps back down the falls.  Legs were toast when I was done as it's a fairly technical hike compare with my typical hikes.  Loved every minute of it though and have the first AT segment planned for this Saturday (9 miles)
  • Continuing the theme of adding more mileage, per someones recommendation (pbm?, MAC?) I decided to not just up the miles but make sure they were running miles last week.  Did 5, 5.5, 8 and 7.5 for a total of 26 running miles.  Legs held up well and while the knee had some discomfort it wasn't anything to worry about.
  • Did a 1k swim Sunday and lifted - also went on a hike/stroll with my buddy who is trying to lose weight.  Spent a lot of time talking to him about what I'm doing and he's onboard.  He decided to kickstart things with a 3 day fast so I told him I would do it with him.  So, only one walk/hike so far this week, just finished the fast (66 hours so a little short of the 72 hour goal).  Runs planned Friday and Sunday around the AT hike so hoping to still get close to 30 miles for the week.
  • Last one - I'm becoming a really skinny *******.  After day 2 on the fast I was 157.7 this morning.  Lowest I've been since college I'm pretty sure.  I haven't intentionally been losing for a couple months now at least.
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You are going to be a size 2 before you know it.

Congrats on the good work.

 
BassNBrew said:
I'll remind you October thru May.
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JShare87 said:
That’s a bit of a stretch. I’d say December through March.
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-OZ- said:
May can get nasty here. 

Veterans day - Easter
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I was referring more to the crappy weather there.  

Last stop before moving to NC was central PA.  Football and hunting season made things bearable until January.  Then its smack in the middle driving to work in the dark and coming home in the dark.  Worked in a huge office building...there were days I didn't see the sun.  I remember days were the temps didn't get above zero.  Every time it warmer up in spring just meant rain was on the way.  Every Memorial Day I lived there it rained.  Plenty of 90s in the summer too.  Unless global warming has improved things you couldn't pay me enough to move back.

 
AAABatteries said:
It’s all relative and what you are used to, IMO.  I’ve always lived in Atlanta and can’t stand cold weather.  I like the heat but sure the middle of summer is brutal.  And I know we’ve done this before but I’d take 70 over 50 pretty much any day of the week.

But that last part is preference - what I think it boils down to is which extreme can you personally handle better.  I don’t know the actual number but rough estimate we’ve only had measurable snow like 35-40 times in my life.  I would be miserable up North.  And I wouldn’t even want to be outside in anything under freezing - I’d eventual adapt I guess but it would SUCK for a long time.
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I agree, that's the point though. Both suck for several months, one isn't better than the other. Which suck fits better? I'm more aligned with @JShare87. Cold days usually dont start stringing together until late November then they usually start breaking sometime in March. My mileage usually starts to climb again mid February, but that's at least partially adaptation and normalization fueled. 

The only problem with all of that in our game is it makes spring marathon training problematic. Window for training is tiny before it gets too warm to race.

 
BassNBrew said:
I was referring more to the crappy weather there.  

Last stop before moving to NC was central PA.  Football and hunting season made things bearable until January.  Then its smack in the middle driving to work in the dark and coming home in the dark.  Worked in a huge office building...there were days I didn't see the sun.  I remember days were the temps didn't get above zero.  Every time it warmer up in spring just meant rain was on the way.  Every Memorial Day I lived there it rained.  Plenty of 90s in the summer too.  Unless global warming has improved things you couldn't pay me enough to move back.
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October is fantastic up here. November is the transition month.

Early Spring is weird. Saying around here in April give or take is if you dont like the weather wait two hours and it'll change. Takes all day events off the table though.

 
All I know is yesterday was a dew point of 52 when I ran.  So even though it was 81 and sunny, that low humidity was amazing.  I ran with a perpetual boner.

 
gianmarco said:
All I know is yesterday was a dew point of 52 when I ran.  So even though it was 81 and sunny, that low humidity was amazing.  I ran with a perpetual boner.
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69/57 last Thu, 72/51 Fri, 70/50 Sat, 77/51 Sun, 77/56 Mon, an unbearable  :lol: 74/70 Tue, and 79/52 yesterday. Bummed I have an off day scheduled today (75/50) but have a weekend of 73/59, 67/51, 65/54, and 70/60 to come. This keeps up and I made need to see a doctor about that thing in my pants.

 
bushdocda said:
Same this morning. 
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Yup, must be a thing this week.

This morning it was 12C (54F) with a dew point of 5C (41F) and 61% humidity (which is really low for pre-dawn here).  And it showed in my HR.  I ran about 10s/km (16s/mi) slower than my usual ER pace (because my legs hurt everywhere) and my HR averaged 129.  A good 6-8 bpm lower than it's been in recent weeks for the same run.

Were it not for a little headwind on the return I would have called it the absolute perfect running weather.

 
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MAC_32 said:
69/57 last Thu, 72/51 Fri, 70/50 Sat, 77/51 Sun, 77/56 Mon, an unbearable  :lol: 74/70 Tue, and 79/52 yesterday. Bummed I have an off day scheduled today (75/50) but have a weekend of 73/59, 67/51, 65/54, and 70/60 to come. This keeps up and I made need to see a doctor about that thing in my pants.
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If it doesn't go down after 15 miles go see a doctor. 

 
MAC_32 said:
I agree, that's the point though. Both suck for several months, one isn't better than the other. Which suck fits better? I'm more aligned with @JShare87. Cold days usually dont start stringing together until late November then they usually start breaking sometime in March. My mileage usually starts to climb again mid February, but that's at least partially adaptation and normalization fueled. 

The only problem with all of that in our game is it makes spring marathon training problematic. Window for training is tiny before it gets too warm to race.
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I should point out that I'm mostly factoring in day-to-day life in this and not so much training.  For training I could see that you want to have lower temps but I'm still not really training for anything so it's less of a concern for me than most of you.  But even with that (and at the sake of repeating myself from before) I'll take 80-90 over 20-30 every time.

 
AAABatteries said:
I should point out that I'm mostly factoring in day-to-day life in this and not so much training.  For training I could see that you want to have lower temps but I'm still not really training for anything so it's less of a concern for me than most of you.  But even with that (and at the sake of repeating myself from before) I'll take 80-90 over 20-30 every time.
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This is a fun tool

It confirmed what I've long theorized would be my ideal retirement location - eastern Tennessee. I start to get real uncomfortable at 85 and hate anything above 90. Being a northerner I've adapted to winter, but the discomfort generally starts to kick in at freezing.  Other factors like wind and sun play a role, but that's a good general rule. Put that scale at 32-85 and eastern Tennessee shows a beautiful 365 days/year. Can even slide the low-end up into the high 30's and it holds at 365. Heavenly.

The scale has your neck of the words as the southern most location the running version of me would ever consider. Cobb County is at 300 days then it goes over a cliff south of you. I'm at 333, but as I said before I wonder how that scale will change if I stop running when I get older. 

 
JShare87 said:
Chalk one up for @MAC_32 on his the south sucks argument. Looking down the barrel of a category 4 hurricane. SMH
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Yeah. No bueno. Getting everything moved inside and putting panels on the windows today before I leave tomorrow morning. I’m nervous in Tampa for this, but I’d be more nervous being over in your neck of the woods.

ETA: Heading to Milwaukee tomorrow and supposed to come back Tuesday. That’s probably not happening, but I’ll get another vacation day out of it.

 
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JShare87 said:
Chalk one up for @MAC_32 on his the south sucks argument. Looking down the barrel of a category 4 hurricane. SMH
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I'm sure this isn't your first one, so you know to be safe.  Might be a good opportunity to catch a flight and see just how awesome running in the north is at this time of year.

Regardless, I'll be hoping for the best.  

 
Osaurus said:
Yeah. No bueno. Getting everything moved inside and putting panels on the windows today before I leave tomorrow morning. I’m nervous in Tampa for this, but I’d be more nervous being over in your neck of the woods.

ETA: Heading to Milwaukee tomorrow and supposed to come back Tuesday. That’s probably not happening, but I’ll get another vacation day out of it.
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You be safe too.

 
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