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Ran a 10k - Official Thread (17 Viewers)

FYI... still waiting for them to post the results for the "indython" - They add your time from the HM I did in October to the Monumental and list all the standings for people that did both - they actually list "standings" for those that did anything from 5k + 5k up to the "ultrathon" of 13.1 + 26.2. Curious to see where I place with my combined time of 5:24:45... 

 
MAC_32 said:
Take note of the HR you sustained last year despite literally no training prior - I get you haven't done any/much fast running, but while I expected the quick rise to the 160's when I clicked that race I was surprised you sustained it all the way through. I like your idea of running it by HR then if all systems are go entering the final 5K let 'er fly.
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In the past, my racing HR was mid 160s. If I hit 170, I start to not feel good. I can hold that for a little and can do it at the end of the race, but when I've hit it too early, it's never gone well.

The only thing I wonder is if that number has reset at all with the MAF training.  It's also why I was surprised to see 159 at 8:00 min pace last week because that's definitely lower than usual for that speed, especially 9 miles into a run. 

I'm leaning toward doing a combo of what you suggested and @bushdocda. Start slower, keep HR in the 150s for the first 5K. I'll just see what that ends up being. Try to get to 8:00 for the next 5K if I can keep it in the 160s, then push hard for the final 5K with whatever I can manage.

 
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The Iguana said:
RF; DBAP!
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gianmarco said:
In the past, my racing HR was mid 160s. If I hit 170, I start to not feel good. I can hold that for a little and can do it at the end of the race, but when I've hit it to early, it's never gone well.

The only thing I wonder is if that number has reset at all with the MAF training.  It's also why I was surprised to see 159 at 8:00 min pace last week because that's definitely lower than usual for that speed, especially 9 miles into a run. 

I'm leaning toward doing a combo of what you suggested and @bushdocda. Start slower, keep HR in the 150s for the first 5K. I'll just see what that ends up being. Try to get to 8:00 for the next 5K if I can keep it in the 160s, then push hard for the final 5K with whatever I can manage.
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The above is your answer.

 
gianmarco said:
The only thing I wonder is if that number has reset at all with the MAF training.  It's also why I was surprised to see 159 at 8:00 min pace last week because that's definitely lower than usual for that speed, especially 9 miles into a run. 
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Not sure reset is the right word but I get what you’re getting at. You should have gained running economy with MAFtime so faster paces at lower HR should result. Your ‘uncomfortable’ HR probably is same but you’re probably better at HR up to that point and it may take longer to reach it. 

 
MAC_32 said:
By now I imagine you want to reach through your monitor and smack me about it but I think your current glass ceiling is a product of the bolded.

You're an endurance monster, by every definition. You're a grinder. You're consistent. You're a ### #### machine. With everything that goes into your training (and racing), not just the actual running but what you do to compliment it. It's why when conditions are optimal you never (rarely?) miss your mark. I wouldn't dare write it ahead of time, but I thought you pr'ing yesterday was a foregone conclusion. You've had too good of a year thwarted by bad weather on race day - you were due. But if growth is your goal - that's what I think you need to work on, your willingness to embrace The Suck. If you do then I think you have a level up in you. It's not fun. And there will be periods of failure. But if you stick with it and keep grinding (it is a different sorta grind) then I think eventually that light bulb turns on and that next step up clicks.

I get it if the willingness isn't there. And there's absolutely nothing wrong with being what you currently are. What you currently are is admirable, something many/most/all of us aspire to be in at least some way. Or if you venture off into the land of ultra's as your posts from yesterday eluded to, a different sort of new challenge. But if you want to be a faster marathoner. If you want to be faster in shorter road distances. You have to get out of your comfort zone. When the weather is bad you do the prescribed workout (outdoors) anyway. When the workout is structured for particular paces you don't go to the treadmill and let the machine (or that wonderful pack of scenery mid-marathon) dictate pace. You demand your mind to stay engaged to run that pace - and push your limits. That's how you'll find that next level.
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So what you're saying is he needs to run a whole bunch of 5Ks this year, especially in the heat?

I love it!!

 
At one point I really did have myself convinced that "once is possibly enough" and that I'd go back to "just" running HM's. I do still look forward to the next HM and thinking about what time I want to try to achieve, but I also find myself thinking about another full. I keep catching myself re-running this one one in my head and thinking about what I would/could/will do differently next time. 

It's more just a matter of figuring out what I want the next year to look like running wise... You bunch of pushers... :D  

 
gianmarco said:
So what you're saying is he needs to run a whole bunch of 5Ks this year, especially in the heat?

I love it!!
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:lol:

I wouldn't steer him away from doing much of anything different than this year, just do those workouts outside and not on the hamster wheel.

 
The Iguana said:
At one point I really did have myself convinced that "once is possibly enough" and that I'd go back to "just" running HM's. I do still look forward to the next HM and thinking about what time I want to try to achieve, but I also find myself thinking about another full. I keep catching myself re-running this one one in my head and thinking about what I would/could/will do differently next time. 

It's more just a matter of figuring out what I want the next year to look like running wise... You bunch of pushers... :D  
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Hook. Line. Sinker.

 
MAC_32 said:
 just do those workouts outside and not on the hamster wheel.
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Speaking of I got to run virtually in Chicago last night.  Our office gym has a bunch of the LifeFitness treadmills so I ran on them for the first time.  Running on the treadmill still sucked but I've never been to Chicago so it was kind of cool to "run" there and check things out.  Added bonus is not having to run in Chicago temperatures while doing so.

 
AAABatteries said:
Speaking of I got to run virtually in Chicago last night.  Our office gym has a bunch of the LifeFitness treadmills so I ran on them for the first time.  Running on the treadmill still sucked but I've never been to Chicago so it was kind of cool to "run" there and check things out.  Added bonus is not having to run in Chicago temperatures while doing so.
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For the first time in 55 hours we are as of this moment above freezing...and if I squint real hard I can kinda see the sun.

 
MAC_32 said:
For the first time in 55 hours we are as of this moment above freezing...and if I squint real hard I can kinda see the sun.
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If it wasn't dark I would have run outside as we've had some mild temps save 2 nights ago.  High in the 50s and lows mid to upper 30s overnight.  I can live with this.

 
AAABatteries said:
If it wasn't dark I would have run outside as we've had some mild temps save 2 nights ago.  High in the 50s and lows mid to upper 30s overnight.  I can live with this.
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Mid 30's in the dark amidst some rain/sleet/snow/whatever Monday was...fun (or another word that starts with the letter 'f'). Cold (37/27 give or take) but dry the next few days at least. Just wish those lows were a notch higher, makes for needing to skip too early in the day on account of over night icing. And on one hand it'd have been nice to not have Tuesday's workout snowed out, but on the other hand I reached the point in which I'm ready to race and tired of training so justifying skipping that workout was nice. Last something of substance is either today or tomorrow, will decide once I get out and see the neighborhood sidewalks. Then commence weather watching!

@Zasada any update on your race plans? I know you were battling health and noted you've been quite silent this week. Regardless, looking forward to a sub hour ten 15K out of @xulf.

 
It's finally happening. Wife asked about Christmas presents and I sent the following items:

*Wireless in-ear headphones

*Flipbelt (gianmarco > fanny pack high five)

*Watch

I'm still running with my ### #### dum dum's though.

 
MAC_32 said:
Mid 30's in the dark amidst some rain/sleet/snow/whatever Monday was...fun (or another word that starts with the letter 'f'). Cold (37/27 give or take) but dry the next few days at least. Just wish those lows were a notch higher, makes for needing to skip too early in the day on account of over night icing. And on one hand it'd have been nice to not have Tuesday's workout snowed out, but on the other hand I reached the point in which I'm ready to race and tired of training so justifying skipping that workout was nice. Last something of substance is either today or tomorrow, will decide once I get out and see the neighborhood sidewalks. Then commence weather watching!

@Zasada any update on your race plans? I know you were battling health and noted you've been quite silent this week. Regardless, looking forward to a sub hour ten 15K out of @xulf.
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<_<

It's going to be cold as #### out there on Sunday --- feels like 17, awesome.  Not sure how this will all go in these temperatures since I don't have tons of time running in this weather...I've had some runs where I think the cool/colder weather keeps my HR down, and then others where it is way higher than I expected (especially if bundled up).  I'd be very happy if I can  manage <7:50 pace for <1:13.  But, this weather sucks hard.

Still trying to figure out what I will be wearing.  I'm certain I'm going shorts with the calf sleeves b/c I hate running in tights/pants unless its something easy.  Today I had a base layer and a long sleeve tech on top, but that felt like too much by the end of the run ("felt like" 23 today).  Probably will go base layer and short-sleeve and just hope I can breath out there in this stuff.

 
xulf said:
<_<

It's going to be cold as #### out there on Sunday --- feels like 17, awesome.  Not sure how this will all go in these temperatures since I don't have tons of time running in this weather...I've had some runs where I think the cool/colder weather keeps my HR down, and then others where it is way higher than I expected (especially if bundled up).  I'd be very happy if I can  manage <7:50 pace for <1:13.  But, this weather sucks hard.

Still trying to figure out what I will be wearing.  I'm certain I'm going shorts with the calf sleeves b/c I hate running in tights/pants unless its something easy.  Today I had a base layer and a long sleeve tech on top, but that felt like too much by the end of the run ("felt like" 23 today).  Probably will go base layer and short-sleeve and just hope I can breath out there in this stuff.
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The sun is going to make a big difference. Enough to offset the temps? :shrug:  Too bad it isn't a 9 am start because starting at 27 and finishing around 31 shouldn't hinder performance. Starting at 22 and finishing at 27 though...that may be on the wrong side of the line. I raced in 22 last year and 27 this year and the difference with my breathing was massive. I didn't have sun in either race though. So maybe the sun is all you need to handle that temperature drop. Curious how it goes for you. Been trying to figure out the winter weather thresh holds for a couple years now and still don't feel confident in the numbers I'm sorta not really settled on.

 
MAC_32 said:
It's finally happening. Wife asked about Christmas presents and I sent the following items:

*Wireless in-ear headphones

*Flipbelt (gianmarco > fanny pack high five)

*Watch

I'm still running with my ### #### dum dum's though.
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If it isn't too late, I'd seriously recommend these instead of in ear version of anything. The ability to still hear surrounding noises when out on the road is invaluable. 

 
8 miles this morning - 8:49 pace overall with last 4 at 8:12, and last 1 at a reasonably comfortable 7:42

Hmm, that's not too far off my BQ-5 pace of 7:37... 

3 weeks ago, my midweek run was 7 miles at a 9:39 pace. For the first time, I'm starting to feel some increased fitness when I'm out there.

Gonna give it one more month of base building and fatness losing, then make a decision about starting to train for something. Gonna hit 40 miles for the first time this week, and feeling good so far.

 
ChiefD said:
Getting the 'ol daily double the day before Thanksgiving - the colonoscopy and endoscopy. 

Nice clean out before the big feast. Pooyah!!

:headbang:
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:hifive:  

I'm a week ahead - but I think it's just the colonoscopy :oldunsure:  

I wonder if we can keep our watches on to get an "afternoon activity" 

 
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It might be a sign of aging that I'm as almost as heavy as I've ever been, within 5lbs of my Afghan weight - when 75% of my workouts were weights, and most of my day was sitting around.  

Easily 10-15 lbs heavier than any previous marathon. 

 
bushdocda said:
🎶 All I want for Xmas is Yoouuuuuuuu! 🎵 
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Sweet ....tho' a tad pricey.  I imagine that @gianmarco looks at the bottom of the link, see the recovery arm extension, and thinks "hmm, that would fit snugly over another extension of mine."  

--

And speaking of the holiday ...not too many weeks until we get to our year-end reports!  This will be year ten, so I'll set it up as a more reflective look back over the past decade of activity (and life).  

 
MAC_32 said:
It's finally happening. Wife asked about Christmas presents and I sent the following items:

*Wireless in-ear headphones

*Flipbelt (gianmarco > fanny pack high five)

*Watch

I'm still running with my ### #### dum dum's though.
Click to expand...
My phone has been really inconsistent for GPS recently, so I'm also looking at a new watch.  

 
Did a couple searches for some different races. Thinking about running this one.*

Regardless of what distance, if any, I decide to do at Carmel again, this would be about 3 weeks before that so it would fit in nicely, IMO.

* Only the short distance! Don't go thinking you have me THAT hooked!

 
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The Iguana said:
Did a couple searches for some different races. Thinking about running this one.*

Regardless of what distance, if any, I decide to do at Carmel again, this would be about 3 weeks before that so it would fit in nicely, IMO.

* Only the short distance! Don't go thinking you have me THAT hooked!
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That looks like a pretty cool race. If I wasn't already signed up for a half a couple of weeks later....

 
ChiefD said:
That looks like a pretty cool race. If I wasn't already signed up for a half a couple of weeks later....
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No reason you couldn't do both! Carmel is actually April 4th also. 

@gruecd - you have yourself on the race calendar as running Carmel but you have the date listed as April 10th - it's actually on the 4th. Would be a shame if you had to run all those roundabouts all by yourself!

 
I think I have a problem.  I'm signed up for 3 marathons next spring (would be 4 if registration had opened for Lublin), and I honestly have no idea for sure if I'm running/racing any of them.  :shrug:

 
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gruecd said:
I think I have a problem.  I'm signed up for 3 marathons next spring (would be 4 if registration had opened for Lublin), and I honestly have no idea for sure if I'm running/racing any of them.  :shrug:
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This reminds me of another suggestion if your intention is improved performance - an offseason. That's when you can get better. Improve your baseline, so you're entering your training cycle at an elevated level relative to prior cycles. If you enter a cycle at the same spot you did a prior (successful) cycle I think it's difficult to expect much improvement once completed.

 
As I think about "what's next", I'm kind of thinking something like this plan for next year:

  • End of this year and early next year - just run, have some fun, put in a decent number of miles. At some point switch to some kind of formal/semi-formal training plan with goals to:
  • Run the 23K (14+ mile) trail run I listed earlier - more "run it" than "race it".
  • Race either the Carmel HM or idea now in my head to maybe talk my wife into a weekend in KC and run with @ChiefD - are you definitely racing that?
  • Race the Indy Mini Marathon on May 3rd again. 
  • Then spend the summer getting more miles in, having some fun running "whatever" before switching back to a training plan with goals to:
  • Race the Fort Ben HM and
  • The Monumental Marathon again in the fall. 

 
The Iguana said:
  • Race either the Carmel HM or idea now in my head to maybe talk my wife into a weekend in KC and run with @ChiefD - are you definitely racing that?
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I am signed up for Rock the Parkway HM on April 4, 2020. So I'll be there.

It's a great race to run. And I'll be gunning for sub 1:40. Starts early, so we'd be done by 10:00. I could probably head home and make you guys some ribs if you are interested. 

 
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