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Ran a 10k - Official Thread (6 Viewers)
- Thread starter Ned
- Start date
gruecd
Footballguy
I didn't, but I could've used some coaching. Lost my cool for a moment when I realized that the TP roll hadn't been started yet. My hands were cold, so I had a super hard time getting it going. Ended up just tearing into that sum##### like a honey badger.
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tri-man 47
Footballguy
Man, just some great racin' by our team this weekend. OTQs got nothing on you BMFs!
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gianmarco
Footballguy
2020 Publix Atlanta 5K Race Report
I'll add a little about this weekend while I'm writing this but will likely include more when I write about the Olympic trials. I'm on the plane now and doing this on my phone so, sorry.... I've got a little time
I had no intention of racing this weekend until @gruecd said I should just run the 5K. I didn't have a good reason not to and honestly wasn't a bad idea to get an idea of how much my fitness has changed over these last couple months. It's just a 5K, I can recover for next week and doesn't really need any special prep. So, I'm in....
As some of you probably noticed, this week was a little tough as we had to put down our little older dog on Wednesday. Even though we knew the time was coming at some point, it's never easy. Anyway, didn't get to run as much as I had been and was sitting at 9 miles for the week as I'm flying out on Friday. I left really early Friday morning (up at 3am) and got 5 miles in when I arrived in Atlanta. I realized at that point how hilly it was in the downtown area (and I'm already used to hills). Grue gets in around 3pm and then we meet up with @AAABatteries. Had an awesome time as we were at a beer/restaurant spot and ended up staying there like 4 hours. Had way more to drink than I was intending and then still went out for a few more beers with Grue after getting back to the hotel until like 11pm.
Didn't sleep a ton (again) and up to get 5 "easy" miles with him. And that's the problem when I meet up with you fast ####ers. My ego won't let me go the right speed so I just keep up. And the day before my 5K I'm running more hills at my goal marathon pace. And then we spent all day on our feet walking around (more hills!!) with the trials. By the time we get back to the hotel close to 4pm, I'm feeling completely wiped and my legs are really feeling tired. I also felt like I tweaked my right hammy. And we still were going out to the Hawks game.
So, needless to say, I was starting to really not expect much going into this morning. Little sleep, lots of drinking, not great eating, and really worked my legs the 2 days before. Oh well....RF;DBAP and all that.
Grue is up at 5am to get out by 6am. I have a slightly later start and don't need to leave until 6:45. Eat a nutrigrain bar, drink some beet juice (yes!!), and head out to catch him early on then jog to start. Luckily my right leg feels much better and isn't bothering me. See him go by, then less than a mile to the park. I get there at 7:15 and they are closing the chute for the first wave which is mine. So I get right in and wait about 20 minutes until our start. Of note, my Garmin tells me I'm "peaking" when I saved my warmup run. Wait, what?? Alright, time to get #### done.
Horn goes off, time to tear some #### up....
Mile 1 -- 7:02 (HR 162)
Unfortunately I didn't get to start closer to the front so I started in a big cluster and it took a minute or so until I was able to break through. The first mile was almost all downhill after a very quick climb to start so I was able to settle in pretty easily and quickly. I looked down and saw I started getting into sub 7 territory. It wasn't horrible, but knowing the hills coming up, I knew I needed to save a little bit. I didn't look at my watch much and just ran by feel. Pretty uneventful first mile. Tried to focus on runners that were making it look easy and tried to do the same myself. Saw the first mile split and was pleased. Let's go.
Mile 2 -- 7:13 (HR 175)
Just after the first split, we start with all the hills. The first one wasn't THAT bad, but it certainly didn't feel great at the pace I was trying to hold. Still, I learned during that 15K to just push through them and stay strong and recover whenever I could on downhills. Then we hit a second hill near the halfway mark and it was just a big #### you. But as I looked around, I saw others start to struggle. That gave me some serious motivation because I knew that wasn't me this time. So I started hitting it even harder. I could feel my HR was climbing but I didn't care. I was halfway done and I can do this. I actually didn't really look at my watch the rest of the race. I never looked at my HR either. I just knew my legs were starting to feel like fire and the faster I ran, the faster it would end. At the end of this split, while it was slower, I knew it was solid given the uphills. I can finish this and I'm going to break 23 minutes. Just a matter of by how much.
Mile 3 -- 7:08 (173)
Just hill after hill. At least there were short downhill recoveries but it just didn't stop. That HM and marathon had to be brutal. This mile went by surprisingly fast. I look down and I'm already at 2.5 miles and realize I've only got a little bit left. Some start walking the uphills. Lots of huffing and puffing. This is where my recent work paid off. I seriously felt strong at this point and just started driving the legs despite the burning. Fitness wise, I could really feel it at the top of each hill, but after that I kept getting it back under control. I know I'm getting close and I've got a good kick left in me.
Mile 3.1 5:46 (176)
Being in downtown with the buildings, I didn't know how accurate my watch was. I realized at this point that they didn't have a single mile marker. So I was a little worried to kick too early. When I saw where I was and knew I didn't have much left, I broke into a sprint to the end. It felt so good.
In hindsight I could have done that a good bit earlier but it's ok. With a little better prep last 2 days and knowing the course, I think I could have taken off those last 9 seconds and gotten in at sub 22.
But, I really didn't leave much out there. With my grade adjusted paces, I ran an almost perfectly even effort race from start to end with a slight negative split. Can't ask for much more. On a flatter course with a couple more months of volume and smarter pre-race activities, I know I can run a 5K with a 6
x pace. Not that much lower than now, but I've got a little more to do with this.
Final official time 22:09 (7:07 pace)
211th/2900 overall, 17th/124 in AG
Almost a minute off my PR. I'll take it.
I'll add a little about this weekend while I'm writing this but will likely include more when I write about the Olympic trials. I'm on the plane now and doing this on my phone so, sorry.... I've got a little time
I had no intention of racing this weekend until @gruecd said I should just run the 5K. I didn't have a good reason not to and honestly wasn't a bad idea to get an idea of how much my fitness has changed over these last couple months. It's just a 5K, I can recover for next week and doesn't really need any special prep. So, I'm in....
As some of you probably noticed, this week was a little tough as we had to put down our little older dog on Wednesday. Even though we knew the time was coming at some point, it's never easy. Anyway, didn't get to run as much as I had been and was sitting at 9 miles for the week as I'm flying out on Friday. I left really early Friday morning (up at 3am) and got 5 miles in when I arrived in Atlanta. I realized at that point how hilly it was in the downtown area (and I'm already used to hills). Grue gets in around 3pm and then we meet up with @AAABatteries. Had an awesome time as we were at a beer/restaurant spot and ended up staying there like 4 hours. Had way more to drink than I was intending and then still went out for a few more beers with Grue after getting back to the hotel until like 11pm.
Didn't sleep a ton (again) and up to get 5 "easy" miles with him. And that's the problem when I meet up with you fast ####ers. My ego won't let me go the right speed so I just keep up. And the day before my 5K I'm running more hills at my goal marathon pace. And then we spent all day on our feet walking around (more hills!!) with the trials. By the time we get back to the hotel close to 4pm, I'm feeling completely wiped and my legs are really feeling tired. I also felt like I tweaked my right hammy. And we still were going out to the Hawks game.
So, needless to say, I was starting to really not expect much going into this morning. Little sleep, lots of drinking, not great eating, and really worked my legs the 2 days before. Oh well....RF;DBAP and all that.
Grue is up at 5am to get out by 6am. I have a slightly later start and don't need to leave until 6:45. Eat a nutrigrain bar, drink some beet juice (yes!!), and head out to catch him early on then jog to start. Luckily my right leg feels much better and isn't bothering me. See him go by, then less than a mile to the park. I get there at 7:15 and they are closing the chute for the first wave which is mine. So I get right in and wait about 20 minutes until our start. Of note, my Garmin tells me I'm "peaking" when I saved my warmup run. Wait, what?? Alright, time to get #### done.
Horn goes off, time to tear some #### up....
Mile 1 -- 7:02 (HR 162)
Unfortunately I didn't get to start closer to the front so I started in a big cluster and it took a minute or so until I was able to break through. The first mile was almost all downhill after a very quick climb to start so I was able to settle in pretty easily and quickly. I looked down and saw I started getting into sub 7 territory. It wasn't horrible, but knowing the hills coming up, I knew I needed to save a little bit. I didn't look at my watch much and just ran by feel. Pretty uneventful first mile. Tried to focus on runners that were making it look easy and tried to do the same myself. Saw the first mile split and was pleased. Let's go.
Mile 2 -- 7:13 (HR 175)
Just after the first split, we start with all the hills. The first one wasn't THAT bad, but it certainly didn't feel great at the pace I was trying to hold. Still, I learned during that 15K to just push through them and stay strong and recover whenever I could on downhills. Then we hit a second hill near the halfway mark and it was just a big #### you. But as I looked around, I saw others start to struggle. That gave me some serious motivation because I knew that wasn't me this time. So I started hitting it even harder. I could feel my HR was climbing but I didn't care. I was halfway done and I can do this. I actually didn't really look at my watch the rest of the race. I never looked at my HR either. I just knew my legs were starting to feel like fire and the faster I ran, the faster it would end. At the end of this split, while it was slower, I knew it was solid given the uphills. I can finish this and I'm going to break 23 minutes. Just a matter of by how much.
Mile 3 -- 7:08 (173)
Just hill after hill. At least there were short downhill recoveries but it just didn't stop. That HM and marathon had to be brutal. This mile went by surprisingly fast. I look down and I'm already at 2.5 miles and realize I've only got a little bit left. Some start walking the uphills. Lots of huffing and puffing. This is where my recent work paid off. I seriously felt strong at this point and just started driving the legs despite the burning. Fitness wise, I could really feel it at the top of each hill, but after that I kept getting it back under control. I know I'm getting close and I've got a good kick left in me.
Mile 3.1 5:46 (176)
Being in downtown with the buildings, I didn't know how accurate my watch was. I realized at this point that they didn't have a single mile marker. So I was a little worried to kick too early. When I saw where I was and knew I didn't have much left, I broke into a sprint to the end. It felt so good.
In hindsight I could have done that a good bit earlier but it's ok. With a little better prep last 2 days and knowing the course, I think I could have taken off those last 9 seconds and gotten in at sub 22.
But, I really didn't leave much out there. With my grade adjusted paces, I ran an almost perfectly even effort race from start to end with a slight negative split. Can't ask for much more. On a flatter course with a couple more months of volume and smarter pre-race activities, I know I can run a 5K with a 6
x pace. Not that much lower than now, but I've got a little more to do with this.Final official time 22:09 (7:07 pace)
211th/2900 overall, 17th/124 in AG
Almost a minute off my PR. I'll take it.
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Brony
Footballguy
Awesome yan! Huge PR on the hilliest course that you've faced. Really, really impressive!! I guess you have to build in 2 nights of drinking prior to your upcoming races.
Osaurus
Footballguy
SFBayDuck
Footballguy
Good stuff @-OZ-, @gianmarco, @BassNBrew (where’s the RR?), and @gruecd. A whole lotta BMFery in here this weekend.
Did I miss anyone? If so I blame it on the 4,229’ of vert I did today. I’m tired.
Did I miss anyone? If so I blame it on the 4,229’ of vert I did today. I’m tired.
gianmarco
Footballguy
P.S. -- I did NOT collapse and lie down after the race. So I clearly didn't do it right.
But seriously, I crossed and went off to the side for a moment to lean on something. I felt fine but just needed a quick minute. Someone came up to me to make sure I was ok, which made me laugh and think of you guys here, but I just smiled and said I was fine. The "best" I've ever felt after a 5K.
But seriously, I crossed and went off to the side for a moment to lean on something. I felt fine but just needed a quick minute. Someone came up to me to make sure I was ok, which made me laugh and think of you guys here, but I just smiled and said I was fine. The "best" I've ever felt after a 5K.
JShare87
Footballguy
You’ll be in the sub 20 min club real soon.2020 Publix Atlanta 5K Race Report
I'll add a little about this weekend while I'm writing this but will likely include more when I write about the Olympic trials. I'm on the plane now and doing this on my phone so, sorry.... I've got a little time
I had no intention of racing this weekend until @gruecd said I should just run the 5K. I didn't have a good reason not to and honestly wasn't a bad idea to get an idea of how much my fitness has changed over these last couple months. It's just a 5K, I can recover for next week and doesn't really need any special prep. So, I'm in....
As some of you probably noticed, this week was a little tough as we had to put down our little older dog on Wednesday. Even though we knew the time was coming at some point, it's never easy. Anyway, didn't get to run as much as I had been and was sitting at 9 miles for the week as I'm flying out on Friday. I left really early Friday morning (up at 3am) and got 5 miles in when I arrived in Atlanta. I realized at that point how hilly it was in the downtown area (and I'm already used to hills). Grue gets in around 3pm and then we meet up with @AAABatteries. Had an awesome time as we were at a beer/restaurant spot and ended up staying there like 4 hours. Had way more to drink than I was intending and then still went out for a few more beers with Grue after getting back to the hotel until like 11pm.
Didn't sleep a ton (again) and up to get 5 "easy" miles with him. And that's the problem when I meet up with you fast ####ers. My ego won't let me go the right speed so I just keep up. And the day before my 5K I'm running more hills at my goal marathon pace. And then we spent all day on our feet walking around (more hills!!) with the trials. By the time we get back to the hotel close to 4pm, I'm feeling completely wiped and my legs are really feeling tired. I also felt like I tweaked my right hammy. And we still were going out to the Hawks game.
So, needless to say, I was starting to really not expect much going into this morning. Little sleep, lots of drinking, not great eating, and really worked my legs the 2 days before. Oh well....RF;DBAP and all that.
Grue is up at 5am to get out by 6am. I have a slightly later start and don't need to leave until 6:45. Eat a nutrigrain bar, drink some beet juice (yes!!), and head out to catch him early on then jog to start. Luckily my right leg feels much better and isn't bothering me. See him go by, then less than a mile to the park. I get there at 7:15 and they are closing the chute for the first wave which is mine. So I get right on and wait about 20 minutes until our start. Of note, my Garmin tells me I'm "peaking" when I saved my warmup run. Wait, what?? Alright, time to get #### done.
Horn goes off, time to tear some #### up....
Mile 1 -- 7:02 (HR 162)
Unfortunately I didn't get to start closer to the front so I started in a big cluster and it took a minute or so until I was about to break through. The first mile was almost all downhill after a very quick climb to start so I was able to settle in pretty easily and quickly. I looked down and saw I started getting into sub 7 territory. It wasn't horrible, but knowing the hills coming up, I knew I needed to save a little bit. I didn't look at my watch much and just ran by feel. Pretty uneventful first mile. Tried to focus on runners that were making it look easy and tried to do the same myself. Saw the first mile split and was pleased. Let's go.
Mile 2 -- 7:13 (HR 175)
Just after the first split, we start with all the hills. The first one wasn't THAT bad, but it certainly didn't feel great at the pace I was trying to hold. Still, I learned during that 15K to just push through them and stay strong and recover whenever I could on downhills. Then we hit a second hill near the halfway mark and it was just a big #### you. But as I looked around, I saw others start to struggle. That gave me some serious motivation because I knew that wasn't me this time. So I started hitting it even harder. I could feel my HR was climbing but I didn't care. I was halfway done and I can do this. I actually didn't really look at my watch the rest of the race. I never looked at my HR either. I just knew my legs were starting to feel like fire and the faster I ran, the faster it would end. At the end of this split, while it was slower, I knew it was solid given the uphills. I can finish this and I'm going to break 23 minutes. Just a matter of by how much.
Mile 3 -- 7:08 (173)
Just hill after hill. At least there were short downhill recoveries but it just didn't stop. That HM and marathon had to be brutal. This mile went by surprisingly fast. I look down and I'm already at 2.5 miles and realize I've only got a little bit left. Some start walking the uphills. Lots of huffing and puffing. This is where my recent work paid off. I seriously felt strong at this point and just started driving the legs despite the burning. Fitness wise, I could really feel it at the top of each hill, but after that I kept getting it back under control. I know I'm getting close and I've got a good kick left in me.
Mile 3.1 5:46 (176)
Being in downtown with the buildings, I didn't know how accurate my watch was. I realized at this point that they didn't have a single mile marker. So I was a little worried to kick too early. When I saw where I was and knew I didn't have much left, I broke into a sprint to the end. It felt so good.
In hindsight I could have done that a good bit earlier but it's ok. With a little better prep last 2 days and knowing the course, I think I could have taken off those last 9 seconds and gotten in at sub 22.
But, I really didn't leave much out there. With my grade adjusted paces, I ran an almost perfectly even effort race from start to end with a slight negative split. Can't ask for much more. On a flatter course with a couple more months of volume and smarter pre-race activities, I know I can run a 5K with a 6
Final official time 22:09 (7:08 pace)
211th/2900 overall, 17th/124 in AG
Almost a minute off my PR. I'll take it.
mr. furley
Footballguy
picked up a pair of the Aftershokz Air headphones
haven't worn em on a run yet, just got them today, but man i think i love them already. the idea of being able to listen to the audio while also being able to hear everything going on around you ####s with my head.
haven't worn em on a run yet, just got them today, but man i think i love them already. the idea of being able to listen to the audio while also being able to hear everything going on around you ####s with my head.
ChiefD
Footballguy
Well la-di-da I’ll just go to Atlanta with my internet boyfriend and drink a lot of beer and eat some food and then go out after I was done going out and watching pro basketball and oh by the way we will watch this weird thing called an Olympic marathon qualifying race and then go ahead and run a hilly 5k where I run a 5k while not even falling down at the end and still get a PR.....
gianmarco
Footballguy
bushdocda
Footballguy
I’ll take the calf out for a spin tomorrow and let this be a step back mileage week. It’s down to about a 3.5/10 as opposed to 8/10 on Saturday. Took me 2 days to realize I tweaked it moving bedroom furniture Friday night.
Lesson : Sometimes it’s safer to go to the bar.
Lesson : Sometimes it’s safer to go to the bar.
The Iguana
Footballguy
Friggin Frog 5k mini report - at least will try to keep it short!
This is part of a "winter cross country series" of races. They run several 5k trail races - some of them are on local high school 5k courses, some are more "fun". This one last year was a December race and was run on the high school course in this park - that course is a 2k loop that you run 2.5 times and is very, very flat and potential to be run fast. Only issue is the loop part means you catch up to the walkers and not all pay attention to give you room.
However, show up this time and they aren't running that course. The park has a couple trail areas that have been built out over the last year or so. They are using some of that - they actually do a trail HM and Marathon here over the summer. Anyway, first half mile is flat and fast on the CC course. But then the course took a right hand turn off that course and went steeply down a hill and ran on the sandy, curvy trails along the river.
The 2nd half mile was all twisty, turny with 10+ logs to jump - basically like running a steeplechase. There were 2 "triple jumps" and a couple of "double jumps" - these were relatively small tree/logs to navigate. But there were also 2 huge downed trees to cross - one was about mid thigh and one was almost waist high - first time through I was a little more cautious on these cause I didn't know what footing on the other side was like. At the end of this section, you climb straight up hill and then the last half mile of the loop is in the park, flat and fast - other than numerous mole trails.
Then you get to do it all again - there were actually about 50 people that did the 10k and got to do 4 loops.
So, this wasn't really a huge chance to PR or anything but I love these courses. They are what I always dreamed CC courses looked like before I ever ran one. The sport would be a ton more fun if they were all like this, IMO.
As far as the race went, I started near the front of a little over 200 runners total (150+ for 5k, 50+ for 10K). By the end of the first half mile it sorted out nicely. I was pretty close to my 16th place spot and then just stayed there. There were a couple young whipper snappers that passed me on the trail being a less cautious over the obstacles so I probably dropped back to about 18th or so the first time through. But I passed them all in the mile we had from existing the woods to reentering and they didn't catch back up in the 2nd loop.
Per strava, my mile splits were 8:09, 7:33, 8:13. Mile 2 was all on the flat in the snow. miles 1 and 3 had half of it on the twisty, sand with obstacles.
Overall it wasn't quite a 100% effort but it was a good run - hammy and hip both came out happy and I feel good about being "normal" again.
Official time: 23:27
Overall - 16 of 155
AG - 1 of 15
Other than a 49 YO woman that finished about 15 seconds in front of me, everyone else that beat me was 30 or under.
This is part of a "winter cross country series" of races. They run several 5k trail races - some of them are on local high school 5k courses, some are more "fun". This one last year was a December race and was run on the high school course in this park - that course is a 2k loop that you run 2.5 times and is very, very flat and potential to be run fast. Only issue is the loop part means you catch up to the walkers and not all pay attention to give you room.
However, show up this time and they aren't running that course. The park has a couple trail areas that have been built out over the last year or so. They are using some of that - they actually do a trail HM and Marathon here over the summer. Anyway, first half mile is flat and fast on the CC course. But then the course took a right hand turn off that course and went steeply down a hill and ran on the sandy, curvy trails along the river.
The 2nd half mile was all twisty, turny with 10+ logs to jump - basically like running a steeplechase. There were 2 "triple jumps" and a couple of "double jumps" - these were relatively small tree/logs to navigate. But there were also 2 huge downed trees to cross - one was about mid thigh and one was almost waist high - first time through I was a little more cautious on these cause I didn't know what footing on the other side was like. At the end of this section, you climb straight up hill and then the last half mile of the loop is in the park, flat and fast - other than numerous mole trails.
Then you get to do it all again - there were actually about 50 people that did the 10k and got to do 4 loops.
So, this wasn't really a huge chance to PR or anything but I love these courses. They are what I always dreamed CC courses looked like before I ever ran one. The sport would be a ton more fun if they were all like this, IMO.
As far as the race went, I started near the front of a little over 200 runners total (150+ for 5k, 50+ for 10K). By the end of the first half mile it sorted out nicely. I was pretty close to my 16th place spot and then just stayed there. There were a couple young whipper snappers that passed me on the trail being a less cautious over the obstacles so I probably dropped back to about 18th or so the first time through. But I passed them all in the mile we had from existing the woods to reentering and they didn't catch back up in the 2nd loop.
Per strava, my mile splits were 8:09, 7:33, 8:13. Mile 2 was all on the flat in the snow. miles 1 and 3 had half of it on the twisty, sand with obstacles.
Overall it wasn't quite a 100% effort but it was a good run - hammy and hip both came out happy and I feel good about being "normal" again.
Official time: 23:27
Overall - 16 of 155
AG - 1 of 15
Other than a 49 YO woman that finished about 15 seconds in front of me, everyone else that beat me was 30 or under.
gruecd
Footballguy
I've got a sneaking suspicion that both London and Boston are going to follow Tokyo's lead and cancel their "mass participation" races in favor of elite-only events. I think it's entirely unnecessary and that all this Coronavirus crap is completely overblown, but I think they take a "better safe than sorry" approach. Honestly wouldn't be shocked at all if Prague does the same (or cancels their race completely).
Carmel is back on the table for me. Just re-booked a hotel just in case.
Carmel is back on the table for me. Just re-booked a hotel just in case.
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Zasada
Footballguy
Yeah, my head is exploding with all this insanity. Certainly as a runner (and seeing races get canceled/culled), but more importantly, my industry is getting crushed.
There are companies now which have banned not just travel to China/Korea/Italy, and not just international travel, but ALL travel -- including domestic.
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Juxtatarot
Footballguy
It seems to be spreading to the point that we're just going to have to live our lives and accept the risk of the virus. These attempts to contain it aren't going to work.
Zasada
Footballguy
<Iggy>
Training update.
Earlier in 2019, I trained for my 2nd marathon using a custom Hanson's plan. It was good, but I never really felt the cumulative fatigue through the course of it. I ran 5x weekly and almost all streets. Topped-out at about 80km (50mi) a week.
This year, I'm training for another May race (Miwok) and trying to keep my mileage high, with not too many long runs. 1-2 SOS runs midweek, a long (3-4hrs) trail run on Saturdays, and then a short(er) trail run on Sundays.
Frequency up to 6x weekly, and trying to stay above 80km/week.
Almost 100% of the runs these days I feel myself limited by muscle fatigue and not cardio. My HR has been dropping on almost all runs -- to the point that Garmin will barely even give me credit for them, and my Strava fitness score is actually dropping, despite the increased volume.
This morning was the perfect example. There's rain forecast in DFW for Tue/Wed, so if I'm going to keep on-pace for 2,500mi this year (I hate/love you guys, remember?), I need to move my rest day to one of those two and run on my normal rest day (Monday). Mondays are also the day I have to catch a 0630 flight south. 0300 alarm this morning -- to squeeze the run in before I had to leave for the airport. Ugh. But I ran my "standard" Calgary 10K for the first time in weeks, and set a record-low HR for it.
This was also the first I've run on a Monday after two trail days. My calves barked at me for the whole run. First time in ages my calves have been sore. And it was nice to have that, rather than my glutes barking at me. I ran less-steep trails on the weekend (had to stay close to home to catch the US qualifiers) and ran many of the uphills. Apparently, running less-steep uphills really had my calves firing, because I hobbled around the house all weekend and this morning's run was a grind as well.
Anyways, this is a long post. Sorry. To basically just say I think I'm finally getting some cumulative fatigue going. My legs are sore every single run now. Except for the run after my day off. It's just frustrating to see my Garmin scores dropping, as well as Strava, despite the volume and effort. My HR is just way ahead of the rest of me, I guess.
Would love to try a taper to see if I can run fast(er) with fresh legs, but that won't happen until May. Need to keep the volume up for Miwok.
</Iggy>
Training update.
Earlier in 2019, I trained for my 2nd marathon using a custom Hanson's plan. It was good, but I never really felt the cumulative fatigue through the course of it. I ran 5x weekly and almost all streets. Topped-out at about 80km (50mi) a week.
This year, I'm training for another May race (Miwok) and trying to keep my mileage high, with not too many long runs. 1-2 SOS runs midweek, a long (3-4hrs) trail run on Saturdays, and then a short(er) trail run on Sundays.
Frequency up to 6x weekly, and trying to stay above 80km/week.
Almost 100% of the runs these days I feel myself limited by muscle fatigue and not cardio. My HR has been dropping on almost all runs -- to the point that Garmin will barely even give me credit for them, and my Strava fitness score is actually dropping, despite the increased volume.
This morning was the perfect example. There's rain forecast in DFW for Tue/Wed, so if I'm going to keep on-pace for 2,500mi this year (I hate/love you guys, remember?), I need to move my rest day to one of those two and run on my normal rest day (Monday). Mondays are also the day I have to catch a 0630 flight south. 0300 alarm this morning -- to squeeze the run in before I had to leave for the airport. Ugh. But I ran my "standard" Calgary 10K for the first time in weeks, and set a record-low HR for it.
This was also the first I've run on a Monday after two trail days. My calves barked at me for the whole run. First time in ages my calves have been sore. And it was nice to have that, rather than my glutes barking at me. I ran less-steep trails on the weekend (had to stay close to home to catch the US qualifiers) and ran many of the uphills. Apparently, running less-steep uphills really had my calves firing, because I hobbled around the house all weekend and this morning's run was a grind as well.
Anyways, this is a long post. Sorry. To basically just say I think I'm finally getting some cumulative fatigue going. My legs are sore every single run now. Except for the run after my day off. It's just frustrating to see my Garmin scores dropping, as well as Strava, despite the volume and effort. My HR is just way ahead of the rest of me, I guess.
Would love to try a taper to see if I can run fast(er) with fresh legs, but that won't happen until May. Need to keep the volume up for Miwok.
</Iggy>
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gianmarco
Footballguy
My only non-experienced piece of advice is to ignore this yearly mileage goal, especially when you have larger goals that matter so much more. It's a fine line between fatigue and getting hurt. Listen to your body and don't push or skip a needed rest day just to stay on pace for a year long "number".
As to the bolded, I'm sure some of you noticed my run titled "Grue's watch is an #######". Explanation:
As we're running together the day before the race a nice "relaxed" easy run which was anything but for me, after about a mile his Garmin chirps "-2 Performance" (thinking of you @JShare87). So he says out loud, talking to his watch, something along the lines "Garmin, I'm not running slow because I'm tired!! Geez"
And I'm thinking "#### you" and then realized that even his watch was talking #### to me. He's lucky he found that watch the next morning to bring back home with him because I almost violated and defaced the hell out of it. I'll show you a -2, MFer.
ETA -- And when we finished, Garmin marked his run as "unproductive"!!
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ChiefD
Footballguy
Juxtatarot
Footballguy
People have talking Garmin watches?
Brony
Footballguy
gianmarco
Footballguy
gianmarco
Footballguy
"I've been trying for a week and she still won't talk to me. What am I doing wrong? People all around me are looking at me funny too!"
gruecd
Footballguy
Yeah, so far we've only banned non-critical business travel outside the US. No ban on personal travel or domestic travel...yet. If you travel to those specific countries you mentioned (plus Iran and Japan), you have to work from home for 14 days following your return.Yeah, my head is exploding with all this insanity. Certainly as a runner (and seeing races get canceled/culled), but more importantly, my industry is getting crushed.
There are companies now which have banned not just travel to China/Korea/Italy, and not just international travel, but ALL travel -- including domestic.
My job sucks right now, too. Probably not as bad as yours though.
gruecd
Footballguy
If you wanna keep being my internet boyfriend, you better learn to not talk about me like that.
tri-man 47
Footballguy
Technical trails can add 45-60 seconds/mile (or even more), so that's really fast for a CC/trail environment!
MAC_32
Footballguy
I am really...REALLY looking forward to my first sub 50 mile week since November. I just hope it results in PR conditions for Sunday's 10K. Too early to tell, but forecasted temp's are below freezing at the gun and they don't know what sorta precipitation we're getting Friday - they just know we're getting something. This course is susceptible to ice, so I'm just going to keep my fingers crossed this week.
Not much to summarize about February - it was more of a learning month than anything. I made a concerted effort to run my slow runs slower and it was done on the heels of my 2nd and 3rd monthly mileage high's ever, so I don't really have an apples-to-apples comparison wrt time on feet vs fitness. Actual mileage is also suppressed because I happened to do long runs on 1/31 and 3/1.
Yesterday was very encouraging though. Highest mileage week so far this year with a 9 mile MP run and a brutal interval workout just 2 days prior...I was not expecting to have the energy to smash those final few miles of the first trip up to 20 like I did. And I'd be remiss if I didn't give credit to the real hero - the honey jam sammy. One pre-run, another mile 5 after the dum-dum had run its course, and one more halfway - exactly what was needed to get to the final stretch and eff some ess up.
Not much to summarize about February - it was more of a learning month than anything. I made a concerted effort to run my slow runs slower and it was done on the heels of my 2nd and 3rd monthly mileage high's ever, so I don't really have an apples-to-apples comparison wrt time on feet vs fitness. Actual mileage is also suppressed because I happened to do long runs on 1/31 and 3/1.
Yesterday was very encouraging though. Highest mileage week so far this year with a 9 mile MP run and a brutal interval workout just 2 days prior...I was not expecting to have the energy to smash those final few miles of the first trip up to 20 like I did. And I'd be remiss if I didn't give credit to the real hero - the honey jam sammy. One pre-run, another mile 5 after the dum-dum had run its course, and one more halfway - exactly what was needed to get to the final stretch and eff some ess up.
Juxtatarot
Footballguy
I don't understand how your scores are dropping if your heart rate to pace ratio is still improving.
Zasada
Footballguy
Garmin seems to only value time that is spent with my HR above aerobic threshold. Today it gave me a meagre 2.4 score for my run.
gianmarco
Footballguy
Juxtatarot
Footballguy
What are these Garmin scores called? I don't think I have them, only VO2 Max.
xulf
Footballguy
To continue to pile on Garmin, I hate it right now. The last software update for my 245M has really F'ed some things up for my watch...and looking at the garmin forums, this has happened to many others. I have to wear it on my right wrist in order for my music to appropriately connect to my headphones (never happened before the update) and the first 9-12 minutes of several of my runs, my HR is up ~20 bpm higher than it should be....plus just random spikes (sometimes slow spikes) up to the 160s on super easy runs. The initial score is also garbage. I need to turn that #### off.
All that said, it did give my bump on my V02 max yesterday, so maybe I'll give it another chance
All that said, it did give my bump on my V02 max yesterday, so maybe I'll give it another chance
gruecd
Footballguy
gianmarco
Footballguy
There's a performance score on some of the newer Garmins. My 245 has it (the 235 did not). It looks at your HR related to pace and how it's fluctuating, etc. You get a notification at the beginning of the run (anywhere from 1/2 mile to ~ 1 mile in) but it continues to record it the entire run and you can look at it afterward. I think it's pretty useless overall. Most of the time it's stating the obvious when you feel good or bad during a run and other times it seems just be off, which doesn't help at all.
Juxtatarot
Footballguy
Had you been using ConnectStats still? I like that it shows a VO2 estimate on each run but that's the only thing I've found particularly useful.
Juxtatarot
Footballguy
Just thinking about it, Boston 2021 qualifying times will be royally ####ed if they cancel for the masses this year. My guess is it goes on as scheduled this year but who knows.
El Floppo
Footballguy
Zasada
Footballguy
@gianmarco and @gruecd are referring to the score which shows how you're performing during the run. Supposed to be a proxy for how you feel. Based on your HR at a given pace and if it's higher (or lower) than what it expects. So if I see a "+2" for the run, it means Garmin is seeing a HR lower than what it expects for my pace. In @gruecd's case, it probably saw a HR higher than what it expected at the pace (probably butterflies about the budding bromance), and gave a "-2".
What I'm complaining about is what @bushdocda is referring to. Garmin scores every activity by aerobic and anaerobic. Then it keeps a running tally. Score * time, or something along those lines. So I can see a trend if I'm improving my fitness or degrading it. Basically you have to get a score of 3 or more on an activity to improve, and anecdotally I only see 3+ scores when a decent part of my run is with my HR above aerobic threshold.
Today, my run scored 2.4 because my HR was in MAF territory the whole time.
I think the best advice is that of @bushdocda's: Ignore it. Following it would definitely result in too many runs above aerobic threshold and overtraining. But the data geek in me always wants to get the score higher. Be it Garmin or Strava. But that isn't going to make me stray from my plan: 3 ER 11Ks weekly, 1 interval/tempo 11K, 1 3-5hr trail run, and one 1-2 hour trail run. That basically adheres to the spirit of the Hanson plan I had built for me in 2019.
Now back to rubbing my calves.
Juxtatarot
Footballguy
"Training effect"?
I remember getting those years back and found them on Garmin Connect on old runs. They are absent with my new watch oddly enough.
Zasada
Footballguy
Yes, that's exactly it. With my current program, I'm doing more than "maintaining". I'm running more, and consistently more than I have ever before.
Somehow that TE score gets translated to a bigger number for a moving 7-day total. Right now, my moving 7-day total is "527", well below where it's been in weeks where I ran less volume (but more over aerobic threshold).
Either Garmin is wrong or I am. I'm not ignoring the possibility that it's me, but if I ran to boost that score, I'd be doing it less-frequently and with more gusto. Pretty much the opposite of what Hanson tells you to do.
Juxtatarot
Footballguy
bushdocda
Footballguy
gianmarco
Footballguy
Zasada
Footballguy
You think you're the only one who can claim one of the #BMFs from here for a bromance???
Zasada
Footballguy
Yup. Vacillating between 58 & 59 these days. Was 53 back in Nov and this time last year.
bushdocda
Footballguy
SteelCurtain
Footballguy
I think this will be the telling decision. If the NYRR shuts down this race, I don't see how Boston happens.
For some reason, I think the NYRR and BAA are closely aligned in their thinking. I have to believe they are talking with each other about their decisions, plans, etc around this issue.
If I was to guess, I'd say its 60% chance they get cancelled. No idea what they do next year, but I have a 12 min BQ and I'll be angry if that doesn't hold up for 2021.
