Ran a 10k - Official Thread (5 Viewers)

[Nigel]

I've read a bunch of reviews on this HM I'm doing and while they say in relative terms it's not the most technical of trail runs there are still plenty of hills, single track paths and stretches where you really have to slow down/walk to get through them safely. I'm definitely going into it with first goal being to stay upright, not so worried about my time particularly on the first loop. Should be fun.

2Young first alerted me to the point that the pace for a trail race typically ends up being about 60-90 seconds slower per mile, and that's been true. So yeah, don't fret about the time - just enjoy the trails and race the competition!

Thanks Tri, I was kind of thinking 9s might be a reasonable pace, this is right in that range.

 

[FUBAR]

I've read a bunch of reviews on this HM I'm doing and while they say in relative terms it's not the most technical of trail runs there are still plenty of hills, single track paths and stretches where you really have to slow down/walk to get through them safely. I'm definitely going into it with first goal being to stay upright, not so worried about my time particularly on the first loop. Should be fun.

2Young first alerted me to the point that the pace for a trail race typically ends up being about 60-90 seconds slower per mile, and that's been true. So yeah, don't fret about the time - just enjoy the trails and race the competition!

Thanks Tri, I was kind of thinking 9s might be a reasonable pace, this is right in that range.

Imo one of the most mentally challenging aspects of the trail race is your pace is probably going to be a lot less consistent than on road, even hilly roads. HR will be inconsistent as well which might be even worse. But trails are definitely more fun than many road runs.

 

[Brony]

Good luck to everyone with races this weekend. To echo an inspirational chant I frequently heard my freshman year of XC: You can do it!

 

[beer 30]

So was Steve commemorating an AF race he crushed or was that pic on Facebook yesterday a recent attempt at being the fastest human on earth?

Good luck to all you fools running this weekend! Been out of this thread for a while but sounds like y'all are doing well!

Yeah I think that was from his AF marathon win from last year.

Thought so but you know Steve, just kinda randomly showing up and dropping a 2:20 marathon training run at 25,000' of elevation running through a yak herd.

 

[worrierking]

I am probably not able to check in over the weekend, so good luck racers. I can't wait to read all about it Monday.

 

[SFBayDuck]

I've read a bunch of reviews on this HM I'm doing and while they say in relative terms it's not the most technical of trail runs there are still plenty of hills, single track paths and stretches where you really have to slow down/walk to get through them safely. I'm definitely going into it with first goal being to stay upright, not so worried about my time particularly on the first loop. Should be fun.

2Young first alerted me to the point that the pace for a trail race typically ends up being about 60-90 seconds slower per mile, and that's been true. So yeah, don't fret about the time - just enjoy the trails and race the competition!

Thanks Tri, I was kind of thinking 9s might be a reasonable pace, this is right in that range.

Imo one of the most mentally challenging aspects of the trail race is your pace is probably going to be a lot less consistent than on road, even hilly roads. HR will be inconsistent as well which might be even worse. But trails are definitely more fun than many road runs.

See, to me that's one of the mental benefits of trail running - you don't have to stay focused on a magical pace goal, you can just run by effort. Whether you want to measure that my HR or just RPE is up to you, but if it's a trail with any sort of elevation or terrain changes you have to get over focusing on pace.

 

[FUBAR]

I've read a bunch of reviews on this HM I'm doing and while they say in relative terms it's not the most technical of trail runs there are still plenty of hills, single track paths and stretches where you really have to slow down/walk to get through them safely. I'm definitely going into it with first goal being to stay upright, not so worried about my time particularly on the first loop. Should be fun.

2Young first alerted me to the point that the pace for a trail race typically ends up being about 60-90 seconds slower per mile, and that's been true. So yeah, don't fret about the time - just enjoy the trails and race the competition!

Thanks Tri, I was kind of thinking 9s might be a reasonable pace, this is right in that range.

Imo one of the most mentally challenging aspects of the trail race is your pace is probably going to be a lot less consistent than on road, even hilly roads. HR will be inconsistent as well which might be even worse. But trails are definitely more fun than many road runs.

See, to me that's one of the mental benefits of trail running - you don't have to stay focused on a magical pace goal, you can just run by effort. Whether you want to measure that my HR or just RPE is up to you, but if it's a trail with any sort of elevation or terrain changes you have to get over focusing on pace.

Sure. It's just different than pacing on a road. Takes some getting used to.

 

[The_Man]

Would it be easier to put a list up of who's not racing this weekend? Sheesh!

pbm & juxt - half marathons. juxt, you're weather forecast looks PRIMO, dude. pbm, looking like we're getting wet.

AAA - repopping that tri cherry.

Nigel - trail HM. How hard is the trail, do ya know?

Anyone I miss?

Other than yourself?!

Best of luck to all the racers. Special shout out to my GB, Ned. You are frigging inspirational and I hope you just absolutely crush this race.

 

[SteveC702]

So was Steve commemorating an AF race he crushed or was that pic on Facebook yesterday a recent attempt at being the fastest human on earth?

Good luck to all you fools running this weekend! Been out of this thread for a while but sounds like y'all are doing well!

I just felt with the racing season around the corner it was time to do something to fire myself up. It was also a subtle hint at my training partner to get his mind in the game, he's trying to follow in my footsteps and win the AF marathon next weekend.

Good luck this weekend everyone. Can't wait to read up about it.

 

[Nigel]

Good luck fellas, will check in tomorrow.

 

[SFBayDuck]

I've read a bunch of reviews on this HM I'm doing and while they say in relative terms it's not the most technical of trail runs there are still plenty of hills, single track paths and stretches where you really have to slow down/walk to get through them safely. I'm definitely going into it with first goal being to stay upright, not so worried about my time particularly on the first loop. Should be fun.

2Young first alerted me to the point that the pace for a trail race typically ends up being about 60-90 seconds slower per mile, and that's been true. So yeah, don't fret about the time - just enjoy the trails and race the competition!

Thanks Tri, I was kind of thinking 9s might be a reasonable pace, this is right in that range.

Imo one of the most mentally challenging aspects of the trail race is your pace is probably going to be a lot less consistent than on road, even hilly roads. HR will be inconsistent as well which might be even worse. But trails are definitely more fun than many road runs.

See, to me that's one of the mental benefits of trail running - you don't have to stay focused on a magical pace goal, you can just run by effort. Whether you want to measure that my HR or just RPE is up to you, but if it's a trail with any sort of elevation or terrain changes you have to get over focusing on pace.

Sure. It's just different than pacing on a road. Takes some getting used to.

Oh I'm sure. For me it would be a strain to run the workouts or races many of y'all run, focusing almost solely on mile split after mile split. I'm sure I could get used to it eventually, but it sure would be different.

 

[ThreeThousand]

GL racers!

 

[Hang 10]

I've read a bunch of reviews on this HM I'm doing and while they say in relative terms it's not the most technical of trail runs there are still plenty of hills, single track paths and stretches where you really have to slow down/walk to get through them safely. I'm definitely going into it with first goal being to stay upright, not so worried about my time particularly on the first loop. Should be fun.

2Young first alerted me to the point that the pace for a trail race typically ends up being about 60-90 seconds slower per mile, and that's been true. So yeah, don't fret about the time - just enjoy the trails and race the competition!

Thanks Tri, I was kind of thinking 9s might be a reasonable pace, this is right in that range.

Imo one of the most mentally challenging aspects of the trail race is your pace is probably going to be a lot less consistent than on road, even hilly roads. HR will be inconsistent as well which might be even worse. But trails are definitely more fun than many road runs.

See, to me that's one of the mental benefits of trail running - you don't have to stay focused on a magical pace goal, you can just run by effort. Whether you want to measure that my HR or just RPE is up to you, but if it's a trail with any sort of elevation or terrain changes you have to get over focusing on pace.

Sure. It's just different than pacing on a road. Takes some getting used to.

Oh I'm sure. For me it would be a strain to run the workouts or races many of y'all run, focusing almost solely on mile split after mile split. I'm sure I could get used to it eventually, but it sure would be different.

Yeah, we are focused on the splits because we are counting the minutes until our race is over. You're counting the days.

 

[SFBayDuck]

I've read a bunch of reviews on this HM I'm doing and while they say in relative terms it's not the most technical of trail runs there are still plenty of hills, single track paths and stretches where you really have to slow down/walk to get through them safely. I'm definitely going into it with first goal being to stay upright, not so worried about my time particularly on the first loop. Should be fun.

2Young first alerted me to the point that the pace for a trail race typically ends up being about 60-90 seconds slower per mile, and that's been true. So yeah, don't fret about the time - just enjoy the trails and race the competition!

Thanks Tri, I was kind of thinking 9s might be a reasonable pace, this is right in that range.

Imo one of the most mentally challenging aspects of the trail race is your pace is probably going to be a lot less consistent than on road, even hilly roads. HR will be inconsistent as well which might be even worse. But trails are definitely more fun than many road runs.

See, to me that's one of the mental benefits of trail running - you don't have to stay focused on a magical pace goal, you can just run by effort. Whether you want to measure that my HR or just RPE is up to you, but if it's a trail with any sort of elevation or terrain changes you have to get over focusing on pace.

Sure. It's just different than pacing on a road. Takes some getting used to.

Oh I'm sure. For me it would be a strain to run the workouts or races many of y'all run, focusing almost solely on mile split after mile split. I'm sure I could get used to it eventually, but it sure would be different.

Yeah, we are focused on the splits because we are counting the minutes until our race is over. You're counting the days.

Come on now, it's usually hours - I've gone over the 24 hour mark once! (so far).

I did once set the autolap on my Garmin for a 36 mile race for 3 mile laps instead of 1 mile. I could see doing 5 mile laps for a 100 miler - gives you an idea of your pace, but it can vary so much that mile-by-mile becomes almost meaningless. But really it's aid station to aid station splits that I pay attention to, which might be 3 miles or might be 10+ miles.

 

[Sand]

FUBAR - Strava Premium was a waste of $. Don't buy it.

I have it. Mildly useful. I have to have it for instant Strava segments, though.

 

[MAC_32]

has any of our Strava guys gone premium? Thinking about it but is it worth it?

I know Ned has. I actually just signed up for month trial for free. It's got some cool features but I'm not sure it's a whole lot better than the free one. Ned, thoughts?

But speaking of strava...I was just thinking when I finished my run this morning and checked in that Ned, Juxt and PBM goal races are coming up pretty soon. Ned is basically done. Juxt will be done in early October. PBM what's your goal race? Who's going to be doing high mileage with me the next couple months? Am I gonna be alone?

define, high mileage.

 

[FUBAR]

FUBAR - Strava Premium was a waste of $. Don't buy it.

I have it. Mildly useful. I have to have it for instant Strava segments, though.

I'm guessing, as I don't have strava going while training (and often don't upload for days) that feature wouldn't help much.

The stats / metrics seem interesting.

 

[Gator Shawn]

I used Premium, but I think I'll turn it off now since I can see the same level of stats on Garmin Connect and didn't get as much out of the real-time segments as I thought I would.

 

[Gator Shawn]

Speaking of Strava, I love looking at the leaderboards for some of these challenges. For the running in September, the top guy has like 900K already for September. That's ridiculous.

Overall Rank Name Runs Distance Progress 1 -

CURRENT LEADER
Dave Alley 'Race Around Australia 2'
Lismore, New South Wales, Australia 11 888


444% 2 - Gary "Hearts Across Australia" Wilmot
Perth, WA, Australia 52 557


278% 3 - Anthony Forsyth
Murrieta, California 20 518


259% 4 - Toñins Laguarta
Huesca, Aragon, Spain 11 493


246% 5 - Владимир Кулясов
Москва, город Москва, Россия 19 453


226%

 

[Gator Shawn]

Also, I wish Strava had more weight categories

I'd be wrecking the 290lb category.

 

[Hang 10]

has any of our Strava guys gone premium? Thinking about it but is it worth it?

I know Ned has. I actually just signed up for month trial for free. It's got some cool features but I'm not sure it's a whole lot better than the free one. Ned, thoughts?

But speaking of strava...I was just thinking when I finished my run this morning and checked in that Ned, Juxt and PBM goal races are coming up pretty soon. Ned is basically done. Juxt will be done in early October. PBM what's your goal race? Who's going to be doing high mileage with me the next couple months? Am I gonna be alone?

define, high mileage.

Hmmmm...to me I guess 3+ runs of over 10 miles a week. Probably 50ish total.

 

[MAC_32]

has any of our Strava guys gone premium? Thinking about it but is it worth it?

I know Ned has. I actually just signed up for month trial for free. It's got some cool features but I'm not sure it's a whole lot better than the free one. Ned, thoughts?

But speaking of strava...I was just thinking when I finished my run this morning and checked in that Ned, Juxt and PBM goal races are coming up pretty soon. Ned is basically done. Juxt will be done in early October. PBM what's your goal race? Who's going to be doing high mileage with me the next couple months? Am I gonna be alone?

define, high mileage.

Hmmmm...to me I guess 3+ runs of over 10 miles a week. Probably 50ish total.

cant help ya then!Anywhere to live track our racers this weekend? I'm doing 14-15 tomorrow morning, but will probably be a total waste of space the rest of the weekend.

 

[ChiefD]

I hate my wife.

She scheduled her one 5k on the year on Sunday, when the morning temp is supposed to be 50 for my 12 miler. Does she not know I've been waiting all mother####ing summer for this ####. ####.



Good luck Mrs. ChiefD.

 

[BassNBrew]

Go luck racers.

 

[FUBAR]

Go racers! Make us proud!

Just finished ironfit, a book for strength and nutrition for endurance athletes.

Biggest takeaway is I don't eat enough before races. The suggestion is to eat close to 1,000 calories the morning before a race (IM or marathon type events), these guys were eating 3 PowerBars and 20 oz Gatorade. I might eat 200-400 at most. Thinking I'll try eating more before my next few races. Probably not that many bars or Gatorade.

Other than that, there's event specific strength routines which I'll try.

 

[Ned]

1,000 calories?!?!?! Holy hell...

 

[FUBAR]

1,000 calories?!?!?! Holy hell...

Yep. The authors also don't support the concept of fasted workouts over 75 minutes. It's just one philosophy. I don't completely buy into it but it's always interesting to see different perspectives. They seem to be using decent data and anecdotal evidence.http://www.amazon.com/gp/aw/d/0762782943/ref=mp_s_a_1_3?qid=1442058475&sr=8-3π=SY200_QL40&keywords=fink+ironfit&dpPl=1&dpID=517sB8iD5HL&ref=plSrch

 

[Juxtatarot]

And of course I came down with a bit of a cold yesterday. Felt OK on my run this morning, though. I think getting the blood flowing and the heart pumping helps. I don't think it will impact me much or at all tomorrow.

 

[Hang 10]

Pretty sure you can store enough glycogen from meals the previous day for your marathon. While it would be nice to eat 1000 calories the morning of the race, there's good chance those extra calories are spent on the toilet.

 

[Juxtatarot]

Pretty sure you can story enough store enough glycogen from meals the previous day for your marathon. While it would be nice to eat 1000 calories the morning of the race, there's good chance those extra calories are spent on the toilet.

Although I don't know much about the longer races, it seems to me an IM or a 50 mile ultra is a very different animal than a marathon.

 

[Hang 10]

Pretty sure you can story enough store enough glycogen from meals the previous day for your marathon. While it would be nice to eat 1000 calories the morning of the race, there's good chance those extra calories are spent on the toilet.

Although I don't know much about the longer races, it seems to me an IM or a 50 mile ultra is a very different animal than a marathon.

I think the principle is still the same though. You can only store X amount of glycogen and I'm not sure it matters if the race is longer. Basically, there's no amount of food you can eat prior to your race that will keep you fueled much past X amount of time. Otherwise you could just eat a hearty breakfast and then skip all the in race nutrition for your marathon. Same goes for the longer races. You still have to eat every hour, no matter your intake before. At least that's my understanding.

 

[SFBayDuck]

Pretty sure you can story enough store enough glycogen from meals the previous day for your marathon. While it would be nice to eat 1000 calories the morning of the race, there's good chance those extra calories are spent on the toilet.

Although I don't know much about the longer races, it seems to me an IM or a 50 mile ultra is a very different animal than a marathon.

I think the principle is still the same though. You can only store X amount of glycogen and I'm not sure it matters if the race is longer. Basically, there's no amount of food you can eat prior to your race that will keep you fueled much past X amount of time. Otherwise you could just eat a hearty breakfast and then skip all the in race nutrition for your marathon. Same goes for the longer races. You still have to eat every hour, no matter your intake before. At least that's my understanding.

Yup, once your blood glucose and liver and muscle glycogen levels are topped off, you start storing fat. About 500 g (2000 kcal) is normal for most people.

Fubar, what was the thinking in the book for that large calorie load? What was the macronutrient breakdown?

 

[Gator Shawn]

Pretty sure you can story enough store enough glycogen from meals the previous day for your marathon. While it would be nice to eat 1000 calories the morning of the race, there's good chance those extra calories are spent on the toilet.

Although I don't know much about the longer races, it seems to me an IM or a 50 mile ultra is a very different animal than a marathon.

I think the principle is still the same though. You can only store X amount of glycogen and I'm not sure it matters if the race is longer. Basically, there's no amount of food you can eat prior to your race that will keep you fueled much past X amount of time. Otherwise you could just eat a hearty breakfast and then skip all the in race nutrition for your marathon. Same goes for the longer races. You still have to eat every hour, no matter your intake before. At least that's my understanding.

Yup, once your blood glucose and liver and muscle glycogen levels are topped off, you start storing fat. About 500 g (2000 kcal) is normal for most people.

Fubar, what was the thinking in the book for that large calorie load? What was the macronutrient breakdown?

Why wouldn't you just bring gels and bars to replenish on the move?

 

[AAABatteries]

Done - I'm officially a triathlete again (yes, I didn't die). More later.

 

[FUBAR]

Done - I'm officially a triathlete again (yes, I didn't die). More later.

I'll post more about the book later

 

[Nigel]

Also done, 1:53:55. And holy hell what a different animal trail running is. Face planted once, countless other close calls, and stung by wasps three times. Much hillier and treacherous than I'd bargained for. More later.

 

[Sand]

Also done, 1:53:55. And holy hell what a different animal trail running is. Face planted once, countless other close calls, and stung by wasps three times. Much hillier and treacherous than I'd bargained for. More later.

Sounds awesome.

 

[Juxtatarot]

Also done, 1:53:55. And holy hell what a different animal trail running is. Face planted once, countless other close calls, and stung by wasps three times. Much hillier and treacherous than I'd bargained for. More later.

Sounds horrible.

 

[Hang 10]

Also done, 1:53:55. And holy hell what a different animal trail running is. Face planted once, countless other close calls, and stung by wasps three times. Much hillier and treacherous than I'd bargained for. More later.

Nice work.

Yeah, your first clue that it wasn't a fast course was the fact they said it was runable. Like there was obviously some question about this. 3 wasp stings though? You run into a nest?

 

[Nigel]

It happened when I fell around the 5 mile mark. I was alone at the time. As I got up I got nailed three times (ankle, thigh, shoulder) and hauled ### out of there. The course then kind of horseshoed around so 30 seconds later I was parallel to that spot but further down the side of a hill. There was a pack of guys behind me and I heard a series of shrieks coming from that direction. Grown men screaming like schoolgirls as they were all getting stung. My buddy was probably 5 min behind me and he said when he went through there was a swarm of them and everyone was getting it. He took one right in the gut. I heard at some point they sent rangers out there to take care of it, no sign of them the second time I went through. Lots of post race chatter about it, kind of funny in hindsight.

 

[FUBAR]

Also done, 1:53:55. And holy hell what a different animal trail running is. Face planted once, countless other close calls, and stung by wasps three times. Much hillier and treacherous than I'd bargained for. More later.

Sounds horribly awesome.

 

[ChiefD]

About 57 degrees this morning. Went out for a 10 mile MP run. Absolutely killed it, and could have easily gone more, but I was running to the kids soccer games.

10.2 Miles. 8:27 pace. 162HR.

 

[Hang 10]

About 57 degrees this morning. Went out for a 10 mile MP run. Absolutely killed it, and could have easily gone more, but I was running to the kids soccer games.

10.2 Miles. 8:27 pace. 162HR.

Damn right! That's gotta be pretty close to your half marathon pace, right? Lower heart rate than HMP I'm guessing too.

Looks look like a breakout workout to me.

 

[ChiefD]

About 57 degrees this morning. Went out for a 10 mile MP run. Absolutely killed it, and could have easily gone more, but I was running to the kids soccer games.

10.2 Miles. 8:27 pace. 162HR.

Damn right! That's gotta be pretty close to your half marathon pace, right? Lower heart rate than HMP I'm guessing too.

Looks look like a breakout workout to me.

Yeah, about my HP pace. My HR at my spring half when I ran 1:51 was 174.

This workout excited me, obviously.

 

[Hang 10]

About 57 degrees this morning. Went out for a 10 mile MP run. Absolutely killed it, and could have easily gone more, but I was running to the kids soccer games.

10.2 Miles. 8:27 pace. 162HR.

Damn right! That's gotta be pretty close to your half marathon pace, right? Lower heart rate than HMP I'm guessing too.

Looks look like a breakout workout to me.

Yeah, about my HP pace. My HR at my spring half when I ran 1:51 was 174.

This workout excited me, obviously.

It should. Looks like you're going to be reaping the benefit of all those miserable summer runs this fall.

 

[FUBAR]

About 57 degrees this morning. Went out for a 10 mile MP run. Absolutely killed it, and could have easily gone more, but I was running to the kids soccer games.

10.2 Miles. 8:27 pace. 162HR.

Damn right! That's gotta be pretty close to your half marathon pace, right? Lower heart rate than HMP I'm guessing too.Looks look like a breakout workout to me.

Yeah, about my HP pace. My HR at my spring half when I ran 1:51 was 174.This workout excited me, obviously.

It should. Looks like you're going to be reaping the benefit of all those miserable summer runs this fall.

Exactly.

That's a damn good run chief.

 

[Nigel]

Awesome Chief! You earned that one buddy.

 

[2Young2BBald]

Also done, 1:53:55. And holy hell what a different animal trail running is. Face planted once, countless other close calls, and stung by wasps three times. Much hillier and treacherous than I'd bargained for. More later.

Sounds awesome.

 

[2Young2BBald]

Great official start to my sons XC season as his team DESTROYED the field at an 18 team D1 meet. They scored 60 to win the meet, with the 2nd place team scoring 85. My son went 17:58,( which was only good enough for varsity 6th on his team) 29th OA out of almost 130 runners. Kind of a big deal the way I figure it as all but 2 teams from their region were there; including the two teams that were ahead of them at regionals last year.

 

[BassNBrew]

Great official start to my sons XC season as his team DESTROYED the field at an 18 team D1 meet. They scored 60 to win the meet, with the 2nd place team scoring 85. My son went 17:58,( which was only good enough for varsity 6th on his team) 29th OA out of almost 130 runners. Kind of a big deal the way I figure it as all but 2 teams from their region were there; including the two teams that were ahead of them at regionals last year.

21:23 for my son today. 72nd out of 120+. Pretty happy with the result as he's been battling IT issues and couldn't run much the last two weeks. It locked up after the event and he hobbled to the car but he's feeling better now. We're getting close to getting it behind us. Next meet is Monday. He's working towards an 18:30 by the by of the season.