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Ran a 10k - Official Thread (2 Viewers)

tri-man 47 said:
That's surprising!  46F is a near ideal temp for running (though maybe not mentally if you're not used to it).  As an aside, I'm always surprised by runners in cold weather who have their bodies all bundled up ...but no gloves and/or hat.  Gloves are one of my first go-to's when the temp hits 50 or below.
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Same.  I'll wait shorts down to 30-something, but anything under 50 and my hands are covered.

 
For my noobness.  40-50 I go shorts. 2 or 3 layered thin microfibery shirts. One long sleeve.

Start with hat and thin gloves but one or both are off after about a mile.  I started with sweats when I knew I was only running a mile or so just starting out.

As for this week looking like a total waste.

Another week of out the door at 6 and home 7:30 to 8.

I don't have the desire to do a 5am 20 minute run in the dark...

 
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belljr said:
For my noobness.  40-50 I go shorts. 2 or 3 layered thin microfibery shirts. One long sleeve.

Start with hat and thin gloves but one or both are off after about a mile.  I started with sweats when I knew I was only running a mile or so just starting out.

As for this week looking like a total waste.

Another week of out the door at 6 and home 7:30 to 8.

I don't have the desire to do a 5am 20 minute run in the dark...
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You hinted at it, and this may be getting way too far ahead of ourselves, but note for future belljr - as you run for longer periods of time your thresh holds will change. It's one thing to go for a 25 minute run and only be uncomfortably warm for the last 10 minutes or so. It's completely different to go for an hour or so run and be uncomfortably warm for the last 45 minutes. Dressing for winter is about what is comfortable after about 15 minutes, embrace being cold from stepping out the door until that point and the rest of it will go better.

 
belljr said:
As for this week looking like a total waste.

Another week of out the door at 6 and home 7:30 to 8.
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Hopefully you can carve some time out to at least get in some walks at lunch or something like that.

I don't know if you have kids and evening activities are part of why you are getting home so late, but a lot of times I'll do my run while my kids are at soccer practice or whatever activity they are doing. It's a good way to take advantage of that hour or so to squeeze something in.

 
tri-man 47 said:
That's surprising!  46F is a near ideal temp for running (though maybe not mentally if you're not used to it).  As an aside, I'm always surprised by runners in cold weather who have their bodies all bundled up ...but no gloves and/or hat.  Gloves are one of my first go-to's when the temp hits 50 or below.
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Yeah. This is the first January I can ever remember where I wore shorts on my runs multiple times. It's nuts.

I know the cold stuff is coming, but its been enjoyable. 

 
ChiefD said:
Hopefully you can carve some time out to at least get in some walks at lunch or something like that.

I don't know if you have kids and evening activities are part of why you are getting home so late, but a lot of times I'll do my run while my kids are at soccer practice or whatever activity they are doing. It's a good way to take advantage of that hour or so to squeeze something in.
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Yeah, no kids here, but I do stuff that's similar.  Went for an hour-long run a couple of weeks ago while I was waiting for an oil change.  Ran 10 miles yesterday while my dog was at the groomer.  Gotta be creative sometimes.

 
Had my appointment. Doctor said he's almost certain it is a herniated muscle. Supposed to get an MRI next week to have a closer look but decent chance they do nothing about it. Possible they could go in and do a procedure but all is good to keep running and such. 

 
ChiefD said:
Hopefully you can carve some time out to at least get in some walks at lunch or something like that.

I don't know if you have kids and evening activities are part of why you are getting home so late, but a lot of times I'll do my run while my kids are at soccer practice or whatever activity they are doing. It's a good way to take advantage of that hour or so to squeeze something in.
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Apparently the woods across from my son's basketball tonight are ice free, so I'll be wandering out with a flash light to navigate the snow coated trails for 45 minutes tonight. You play the hand you're dealt!

 
Huh... now that I know what our probably is, I can find a number of articles describing it and/or diagnosing it. When I was just searching on my symptoms, I failed to find any of them...

 
ChiefD said:
Hopefully you can carve some time out to at least get in some walks at lunch or something like that.

I don't know if you have kids and evening activities are part of why you are getting home so late, but a lot of times I'll do my run while my kids are at soccer practice or whatever activity they are doing. It's a good way to take advantage of that hour or so to squeeze something in.
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The late part is kid related. The issue in that is I'm either attending one of her meets where I want to watch it. Or it's softball workouts where I'm a coach.

I don't have drop and go evenings. It's not this busy every week. But Tuesday through Thursday is semi typical.  We just had extra Monday and Friday this week

 
ChiefD said:
I start thinking about my options, and the only viable option is the catholic church which is about another quarter mile away. 
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See, @gianmarco?  You go all Footprints in the Sand here, and next thing you know, Chief feels the need to stop by the local church.  Our Lord truly does work in mysterious ways.

 
miapug said:
It is 46F here in the morning lately and I stay on the treadmill inside
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Sorry, @miapug !  I seem to have unleashed a torrent of our cold-weather BMFery.  Are you based further south where 40 degree temps are not the norm this time of year?  And you are running in these winter months ...training for anything in 2020?

 
The 20 degree rule (dress for running like it was 20 degree warmer) works well.  A 46F is the equivalent of a 66F for running -- certainly a beautiful day to be outside!

 
MAC_32 said:
You hinted at it, and this may be getting way too far ahead of ourselves, but note for future belljr - as you run for longer periods of time your thresh holds will change. It's one thing to go for a 25 minute run and only be uncomfortably warm for the last 10 minutes or so. It's completely different to go for an hour or so run and be uncomfortably warm for the last 45 minutes. Dressing for winter is about what is comfortable after about 15 minutes, embrace being cold from stepping out the door until that point and the rest of it will go better.
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yep - thats what i plan for the most part...  sometimes i wont start with gloves on but its just a bit chilly so halfway in i'll put them on for a bit.  I'm not running huge distances so I have a good idea what i need to wear.  The first couple times I was over warmed but only because I wasn't running more than a mile.   I'm a baldy so I have a thin micorfiber hat i've always worn when doing outside stuff that doesnt get overly warm but is thin enough to take off an put in pocket or soemthing.    

I'm not wearing full on running gear.  I still run in normal shorts :)

:thumbup:

 
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Feeling good where I am right now. I will say the weather we've been having has made a huge difference and has made getting out not only easier but even enjoyable. More winter sunny days than I can remember. Temps in the 40s an added bonus.

Anyway, just trying to continue my plan of building miles leading into March when I start actual training. Decided yesterday to get out and run a few projected HMP miles. Was only going to do a couple but after some advice to do more, ended up knocking out 5 at a similar pace that @gruecd tried to kill me with just a month and a half ago. It turns out my last few weeks have helped as it wasn't as difficult as I thought it'd be. 

I also had to be mindful that I was going to run longer today with my wife and didn't want to kill my legs for today knowing she'd kill me in return. Pleasantly surprised to have no fatigue after yesterday and knocked out another 10 at our fastest long run pace yet. On top of that, HR in the 150s the whole time.

Very encouraging. Looking to hit 6th week in a row of 30+. That said, weather getting ugly starting tomorrow so may be some forced rest coming up.

 
Wore the wrong shoes today. My trail shoes are blown out so I grabbed worn out rain shoes that were like skates on muddy trails. 
On a more positive note I have a 90 min sports massage tonight with the ‘best leg masseuse’ at the place I go. Feeling less busted lately and really looking forward to feeling more betterer. 

 
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gianmarco said:
Feeling good where I am right now. I will say the weather we've been having has made a huge difference and has made getting out not only easier but even enjoyable. More winter sunny days than I can remember. Temps in the 40s an added bonus.

Anyway, just trying to continue my plan of building miles leading into March when I start actual training. Decided yesterday to get out and run a few projected HMP miles. Was only going to do a couple but after some advice to do more, ended up knocking out 5 at a similar pace that @gruecd tried to kill me with just a month and a half ago. It turns out my last few weeks have helped as it wasn't as difficult as I thought it'd be. 

I also had to be mindful that I was going to run longer today with my wife and didn't want to kill my legs for today knowing she'd kill me in return. Pleasantly surprised to have no fatigue after yesterday and knocked out another 10 at our fastest long run pace yet. On top of that, HR in the 150s the whole time.

Very encouraging. Looking to hit 6th week in a row of 30+. That said, weather getting ugly starting tomorrow so may be some forced rest coming up.
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How close is your HR/pace ratio to the best it's ever been?

 
gianmarco said:
I haven't looked yet. Thanks for helping me figure out what I'm going to do for the next half hour.
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Or you could just look at your Garmin VO2 Max chart if you get one of those.  It will probably give you the same answer.

 
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Juxtatarot said:
Or you could just look at your Garmin VO2 Max chart if you get one of those.  It will probably give you the same answer.
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So, my current VO2 max is 48 per Garmin.  It's been that for the last couple months and been at 47-48 since the end of October.  The highest my VO2 max has been is 51.  That was back at the end of April while training for the relay this year (same time I ran that 1.5 mile x 2 race and did well) and last early October leading up to my HM.  I would agree that I was in pretty good shape at both of those times so it seems to correlate.  I pulled up some longer runs around each of those time periods.  Somewhat limited due to not many long runs by me at that time and a couple of them with faulty HR stuff when my watch wasn't working right. 

9/16/18  11.5 miles -- Overall 9:10 pace/HR 161,  Fastest mile 8:00 pace/HR 170
9/23/18  8.5 miles -- Overall 9:18 pace/HR 156,  Fastest mile 8:51 pace/HR 162
9/28/18 9.3 miles -- Overall 9:39 pace/HR 150, Fastest mile 9:09 pace/HR 162

3/31/19  8 miles -- Overall 9:04 pace/HR 154,  Fastest 8:30/HR 167
4/7/19  9 miles -- Overall 9:21 pace/HR 155,  Fastest 9:06 pace/HR 157

12/27/19  10 miles -- 9:16 pace/HR 151, Fastest 8:08 pace/HR 152
1/1/20  12 miles -- 9:33 pace/HR 149, Fastest 8:44 pace/HR 158
1/8/20 -- 10 miles -- 9:06 pace/HR 153, Fastest 8:24 pace/HR 159

 
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Juxtatarot said:
@gianmarco  Wow, if you keep this up, you're going to be in fantastic position to start  marathon training!
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Used Garmin to look at 7 day periods looking at overall average pace and average HR during those 7 days.  The below 7 day periods correlate to those VO2 max of 51 measurements.

9/27/18 - 10/3/18      Average pace  9:23 min/mile       HR 154     (HM on 10/7/18)

4/11/19 - 4/17/19      Average pace  9:29 min/mile       HR 150     (Duathlon 4/28/19)

1/2/20  - 1/8/20         Average pace  9:28 min/mile        HR 149

And the cool thing is I haven't done any specific speed training or workouts whereas both of those periods were during specific training plans with lots of workouts.  In fact, my tempo run yesterday was my first workout in about 8 months since before our relay.

 
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Juxtatarot said:
OK, this is lunch for you my whole office so if you've messed this up it's going to be quite embarrassing for you.
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Here you go
 

People generally understand next Friday as the Friday after this, that is, if you are on a Thursday, and someone tells you to meet him next Friday, it doesn't mean the next day, but rather, Friday week, the Friday after.

Some pedantics will believe and argue that it is, as you say, the Friday that comes next. That is valid reasoning. However, if you want to be understood by the majority, "next Friday" will mean Friday next week.

So, in order to mean the Friday that actually comes next, you would say this Friday, but next Friday is generally understood by more people to mean the Friday after this.
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gruecd said:
Yeah, even this afternoon it's only supposed to be 18 degrees, but with the sun out and the lack of wind, it'll "feel like" 21 degrees.  For January, I'll take it...
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Disregard. Even with the sun (kinda) and the lack of wind, it still felt cold.  

Also, I’ve been informed that the Peloton is being delivered next Thursday.   :shrug:

 
Day off today. Currently deep frying chicken wings and drinking beer in the driveway. Bonfire in the fire pit.

Jayhawks game in an hour. 

 
gianmarco said:
Used Garmin to look at 7 day periods looking at overall average pace and average HR during those 7 days.  The below 7 day periods correlate to those VO2 max of 51 measurements.

9/27/18 - 10/3/18      Average pace  9:23 min/mile       HR 154     (HM on 10/7/18)

4/11/19 - 4/17/19      Average pace  9:29 min/mile       HR 150     (Duathlon 4/28/19)

1/2/20  - 1/8/20         Average pace  9:28 min/mile        HR 149

And the cool thing is I haven't done any specific speed training or workouts whereas both of those periods were during specific training plans with lots of workouts.  In fact, my tempo run yesterday was my first workout in about 8 months since before our relay.
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I need to know...are you aggregating by workout to get your averages or are you taking the data from each specific mile?  

I really hope you are looking at the specific miles or the data are going to be skewed.  It would be even better if you could break it down by the half mile, or better yet, the second.  This will provide a clearer and more accurate picture of your performance.

Just something to consider...

 
xulf said:
I need to know...are you aggregating by workout to get your averages or are you taking the data from each specific mile?  

I really hope you are looking at the specific miles or the data are going to be skewed.  It would be even better if you could break it down by the half mile, or better yet, the second.  This will provide a clearer and more accurate picture of your performance.

Just something to consider...
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I didn't aggregate anything. Just went to the Garmin connect site and it'll give you this information. It was just an average for those specific weeks. 

It's not perfect, but it's still a general idea and comparison. 

I "feel" like I'm in as good of shape as I did at those times. And, I think I also feel more comfortable at higher HR than before.

 
gianmarco said:
I didn't aggregate anything. Just went to the Garmin connect site and it'll give you this information. It was just an average for those specific weeks. 

It's not perfect, but it's still a general idea and comparison. 

I "feel" like I'm in as good of shape as I did at those times. And, I think I also feel more comfortable at higher HR than before.
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I was just messing with you to see how far down the data rabbit hole you went or were going to go.  

I cant imagine there would be much difference in what you did versus something crazier.

Performance-wise, it looks like you're crushing it.  Im consistently impressed with miles and pace increases you are putting up.

 
xulf said:
I was just messing with you to see how far down the data rabbit hole you went or were going to go.  

I cant imagine there would be much difference in what you did versus something crazier.

Performance-wise, it looks like you're crushing it.  Im consistently impressed with miles and pace increases you are putting up.
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Ha...I completely missed the sarcasm. I was considering how long it would take.

Thanks, I'm trying to be consistent for once. I'm jealous of you guys that have made huge strides over such a short time (even though it's awesome to watch). I realized a while ago I can't take that next step without putting in more work. Consistent miles. Base building. I'm hoping it actually works. Either way, I'm enjoying this new challenge and I'm trying to do it the right way.

 
gianmarco said:
I didn't aggregate anything. Just went to the Garmin connect site and it'll give you this information. It was just an average for those specific weeks. 

It's not perfect, but it's still a general idea and comparison. 

I "feel" like I'm in as good of shape as I did at those times. And, I think I also feel more comfortable at higher HR than before.
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Yeah, @pbm107 always likes to look at averages like these (I think he even has a gigantic spreadsheet).  It’s very useful data. The cooler temperatures are probably helping a little with your average but your volume seems to be paying off.

 
Juxtatarot said:
Yeah, @pbm107 always likes to look at averages like these (I think he even has a gigantic spreadsheet).  It’s very useful data. The cooler temperatures are probably helping a little with your average but your volume seems to be paying off.
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Yeah I have a spreadsheet and my monthly averages give me a good idea of my fitness level.

@gianmarco I used to populate my spreadsheet with garmin summary reports like you referenced, but a few years ago they screwed up how they calculated the averages. So now I pull down the info for each individual run. Kind of a pain but it’s also has some advantages. When I used the garmin summary reports before, I was always worried about getting accurate HR data for each run, often stopping to reset my HRM. Now if post run I notice my monitor was flaky during the run, I make a manual update in my spreadsheet. For example this morning’s run my monitor was off in the first two miles so I adjusted the HR from 149 to 145.  

 
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