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Ran a 10k - Official Thread (8 Viewers)

Juxtatarot said:
I also found this part interesting:

I have a long standing belief that respiratory rate is probably more important to pay attention to than heart rate.  It's just that our watches and devices don't measure it.  
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IIRC, @JShare87's watch (Fenix 6?) does measure respiration rate?  Maybe I'm imagining things.

 
gianmarco said:
ChiefD said:
Yeah, no #### sherlock. 
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JAA said:
So you are saying 80/20?

Maybe I should write a blog so people will starting listening to me.

STAHT LISTENIN TO MEH!!1!!11!
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I know most of us here already know that.  Still a good reminder and has other stuff in it.

I swear, you guys just don't take this stuff seriously enough. 
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If meh Gahman was workin, yoU WOULD KNOW HOW SERIOUS I AM!!1!!11!

:ptts:

 
This is not going to be a fun week. 90 today prior to a cool(er) couple of days before rising back up and hitting 96 on Friday. I think earrrly runs and cold showers are on the menu. 

And before you all mention "just went through a heat wave", "suck it up pansy", air conditioning is a foreign concept here. It's adapt or die.

Cue the "Europe is full of wusses" talk in 3, 2, 1...

 
  • Thinking
Reactions: JAA
gianmarco said:
Volume is King
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Yup.  I committed to steady volume six weeks ago, heel spur be damned, and have averaged a little over 40 miles per week.  This included two strong weeks, with hills, at our cottage.  Several days ago, I noticed the post-run VO2 score on my Garmin steadily moved from about 45, where it's been stuck for months, up to 49.  (It reached low 50s late in marathon training.)  Garmin's recovery time estimates changed from days to hours, and Garmin even showed 100% aerobic for today's 10 miler (8:33/mi pace).  Volume is king.

 
Harris said:
And before you all mention "just went through a heat wave", "suck it up pansy", air conditioning is a foreign concept here. It's adapt or die.

Cue the "Europe is full of wusses" talk in 3, 2, 1...
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So true, and literally my least favorite thing about visiting Europe.  When we go see my wife's mom in Poland, we stay at her place...with no AC.  It's to the point now where if my wife insists on visiting during the summer, I don't even want to go.  Miserable.

 
tri-man 47 said:
Yup.  I committed to steady volume six weeks ago, heel spur be damned, and have averaged a little over 40 miles per week.  This included two strong weeks, with hills, at our cottage.  Several days ago, I noticed the post-run VO2 score on my Garmin steadily moved from about 45, where it's been stuck for months, up to 49.  (It reached low 50s late in marathon training.)  Garmin's recovery time estimates changed from days to hours, and Garmin even showed 100% aerobic for today's 10 miler (8:33/mi pace).  Volume is king.
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I know nothing about VO2 but just checked and I’m at 49 as well  :hifive:

I’m 43 and it says my fitness age is 20, I’ll definitely be showing that to my wife tonight.

 
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Reactions: JAA
lumpy19 said:
I know nothing about VO2 but just checked and I’m at 49 as well  :hifive:

I’m 43 and it says my fitness age is 20, I’ll definitely be showing that to my wife tonight.
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Just don't share all this with @Alex P Keaton's wife.  She'll openly question why you're not scoring better than old Tri-man.  

An article (with charts) on VO2.  IIRC, a few of the other guys here are much more knowledgeable about the topic than me.

 
Juxtatarot said:
I also found this part interesting:

I have a long standing belief that respiratory rate is probably more important to pay attention to than heart rate.  It's just that our watches and devices don't measure it.  
Click to expand...
Speak for yourself.

 
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Juxtatarot said:
It does but not during an activity.
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I’ll have to check again when Garmin is fully operational. I do see respiration rates being shown during my runs, but they seem a bit low, 14-15. I think during rest and sleep I would get down to around 7-12.

 
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tri-man 47 said:
Just don't share all this with @Alex P Keaton's wife.  She'll openly question why you're not scoring better than old Tri-man.  

An article (with charts) on VO2.  IIRC, a few of the other guys here are much more knowledgeable about the topic than me.
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😂 

It’s nothing but love for tri-man here in the APK household.  Unfortunately, all of that love is from Mrs APK.  😡🙄
 

edit to add:   Mr APK would describe his view of tri-man as “healthy, macho, comfortably masculine respect.”

 
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I don't know about this fancy Vo2 velociraptor threshold and whatnot...but I do know I had my physical today- and I'm at 184lbs. I haven't weighed myself in ages, but even in my IM days, I was usually a few pounds heavier. Since then, I plateaued at 200+/- without exercising (other than bike commute and walking) and was content to sit in the mid to high 190s. Either the runnings helping, or I have the sweat challenge wrapped up. 

 
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gruecd said:
So true, and literally my least favorite thing about visiting Europe.  When we go see my wife's mom in Poland, we stay at her place...with no AC.  It's to the point now where if my wife insists on visiting during the summer, I don't even want to go.  Miserable.
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It's generally been quite pleasant this summer. Hasn't gone much above 80 during the day and the lows are in the upper 60s at night. 

If you decide to reschedule that Prague Marathon into another European race sometime down the road let me know and I will pop on over.  :thumbup:

 
For you podcast types, I've really been enjoying Ryan Hall's "Run Free Training Podcast" lately.  

Crazy how the guy has transformed his body from this to this.   :eek:

 
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I salted up like crazy late last week and into this past weekend, and it's crazy how long I retained water.  Weighed myself after my 7-miler last night, and I was 209.  Weighed myself after my 10-miler this morning (during which I drank 40 oz of Gatorade/water), and I was finally back down to my recent "normal" around 204.

 
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gruecd said:
For you podcast types, I've really been enjoying Ryan Hall's "Run Free Training Podcast" lately.  

Crazy how the guy has transformed his body from this to this.   :eek:
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Is that some HGH dripping from his eye in the second pic? Dude has to be on the juice, right?

Either way, still takes a crazy dedicated mindset to get that way.

 
bushdocda said:
Good work, Mid Atlantic is rough these days. 
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Just grinding out my runs, pretty much exclusively below the Respiratory Threshold, and trusting the process - hoping the HR I'm running at now will yield better paces when it's not so swelteringly hot and humid

 
The_Man said:
Just grinding out my runs, pretty much exclusively below the Respiratory Threshold, and trusting the process - hoping the HR I'm running at now will yield better paces when it's not so swelteringly hot and humid
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I went at dusk Sunday night because that was the only time I could fit anything in.  It was my first run in weeks that wasn't either late morning or over lunch, and I was amazed at the difference in perceived effort.  Even though it was still 83 and humid I felt so much less sluggish without the sun beating down on me.

 
Dr_Zaius said:
I went at dusk Sunday night because that was the only time I could fit anything in.  It was my first run in weeks that wasn't either late morning or over lunch, and I was amazed at the difference in perceived effort.  Even though it was still 83 and humid I felt so much less sluggish without the sun beating down on me.
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Even though I complain about the heat at 0400 here in TX, I can't imagine the craziness of having to run in the sun.  I'd melt.

 
Zasada said:
Even though I complain about the heat at 0400 here in TX, I can't imagine the craziness of having to run in the sun.  I'd melt.
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I started around 6:30 today.  Temps were "only" in the 60s, but it still felt so much warmer than when I start at 5-something and do the majority of my miles without the sun beating down on me.

 
Zasada said:
Even though I complain about the heat at 0400 here in TX, I can't imagine the craziness of having to run in the sun.  I'd melt.
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It's a conscious choice I make to prioritize sleep over running comfort, but sometimes I question whether or not I'm being a moron in this regard.  If I ever train for a marathon over the summer, I'll have to bite the bullet and do the early morning routine.

gruecd said:
I started around 6:30 today.  Temps were "only" in the 60s, but it still felt so much warmer than when I start at 5-something and do the majority of my miles without the sun beating down on me.
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Intellectually I know that the sun is heating my body substantially, but it's hard to process the magnitude, and I also think I'm underestimating how much heat gets through at midday even when the sun is behind the clouds. 

On these humid days the sun is often in and out of clouds, and I have noticed my pace often changes as the sun goes in and out, almost like I'm reverse solar powered.

 
This morning on the run I made a conscious effort to stay in the building shade most of the time, crossing the street wherever needed and hugging building/sidewalk edges where I could.

It's like playing hot lava as a kid.

 
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I may never train for a marathon again anyway, but if I do, it won't be during the summer.

I don't mind running in the heat and running in this.  But trying to train is a completely different ball game.  I know I'm heading toward the finish line (again), but it's been relentless and I'm close to throwing in the towel.  Luckily we start to get a break this week with dew points finally dropping below 70 and highs "only" in the 80's. 

And yes, I've learned running in the sun is absolutely miserable.  At least running as it goes down feels so much better.  But, then I'm still not getting done until 8:30pm. 

We're paying for that beautiful/extended spring we had.

 
The outside of my left foot has been sore for awhile, but nothing worse than that.  Until today, that is.  Was out running with Summit and sort of quick stepped as he crossed in front of me, landed up on my toes, and felt a sharp pain through the outside of my foot.  Limped back to the car, and am sitting here now icing it.  I'd  :kicksrock: , but that'd probably hurt.

 
gianmarco said:
I may never train for a marathon again anyway, but if I do, it won't be during the summer.

I don't mind running in the heat and running in this.  But trying to train is a completely different ball game.  I know I'm heading toward the finish line (again), but it's been relentless and I'm close to throwing in the towel.  Luckily we start to get a break this week with dew points finally dropping below 70 and highs "only" in the 80's. 

And yes, I've learned running in the sun is absolutely miserable.  At least running as it goes down feels so much better.  But, then I'm still not getting done until 8:30pm. 

We're paying for that beautiful/extended spring we had.
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Yeah, you will. What you experienced is why I tugged at my collar when you decided Jack & Jill though. Yeah, the race is built for PR's, but what you have to train through to get there. Woof. 

 
SFBayDuck said:
The outside of my left foot has been sore for awhile, but nothing worse than that.  Until today, that is.  Was out running with Summit and sort of quick stepped as he crossed in front of me, landed up on my toes, and felt a sharp pain through the outside of my foot.  Limped back to the car, and am sitting here now icing it.  I'd  :kicksrock: , but that'd probably hurt.
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Careful as that sounds like it could be a 5th metatarsal fracture (Jones fracture).  If there's pain when you push on it (top or bottom) of that 5th bone that runs in your foot, you should stay off it and go get it x-rayed.

 
gianmarco said:
Careful as that sounds like it could be a 5th metatarsal fracture (Jones fracture).  If there's pain when you push on it (top or bottom) of that 5th bone that runs in your foot, you should stay off it and go get it x-rayed.
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Yeah, that's one of the things your gb Dr. Google told me it might be.  It doesn't seem to be a single pain point, feels to me like more of a soft tissue thing.  But I may need to go get it checked out.

 
SFBayDuck said:
Yeah, that's one of the things your gb Dr. Google told me it might be.  It doesn't seem to be a single pain point, feels to me like more of a soft tissue thing.  But I may need to go get it checked out.
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It doesn't need to be a single pain point (although usually hurts more when you push on the actually fracture site). What you're describing is classic for this injury. Probably had a stress fracture and then misstepped and caused the break. It doesn't take much to cause these injuries. 

Good news is they typically heal well without much intervention. Bad news is the intervention is wearing a boot and staying off of it for a while. Hope it's not that, but I'd get it checked. Until then, use crutches if you have them but don't put any weight on it.

ETA -- Dr. Google and I aren't buddies. 🤨

 
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gianmarco said:
It doesn't need to be a single pain point (although usually hurts more when you push on the actually fracture site). What you're describing is classic for this injury. Probably had a stress fracture and then misstepped and caused the break. It doesn't take much to cause these injuries. 

Good news is they typically heal well without much intervention. Bad news is the intervention is wearing a boot and staying off of it for a while. Hope it's not that, but I'd get it checked. Until then, use crutches if you have them but don't put any weight on it.

ETA -- Dr. Google and I aren't buddies. 🤨
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And there's good reason athletes often compound the problem. It doesn't feel like anything of consequence, so they unknowingly rush their return. Then the second injury is worse than the first becomes their story.

 
gianmarco said:
I may never train for a marathon again anyway, but if I do, it won't be during the summer.
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For me a Nov / Dec marathon makes most sense. Can run through summer more with a strength and volume approach, training focus & intense intensity ramps in aug/sep/oct so conditions improve as you go. Best I can come up with. Dark winter is tougher for me so spring marathon is something I haven’t tried yet. 

 
bushdocda said:
For me a Nov / Dec marathon makes most sense. Can run through summer more with a strength and volume approach, training focus & intense intensity ramps in aug/sep/oct so conditions improve as you go. Best I can come up with. Dark winter is tougher for me so spring marathon is something I haven’t tried yet. 
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This is why I love Monumental.

 
gianmarco said:
It doesn't need to be a single pain point (although usually hurts more when you push on the actually fracture site). What you're describing is classic for this injury. Probably had a stress fracture and then misstepped and caused the break. It doesn't take much to cause these injuries. 

Good news is they typically heal well without much intervention. Bad news is the intervention is wearing a boot and staying off of it for a while. Hope it's not that, but I'd get it checked. Until then, use crutches if you have them but don't put any weight on it.

ETA -- Dr. Google and I aren't buddies. 🤨
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Dammit.  Thanks Doc, just made an appointment for this afternoon to get it checked out.

 
gianmarco said:
I may never train for a marathon again anyway, but if I do, it won't be during the summer.

I don't mind running in the heat and running in this.  But trying to train is a completely different ball game.  I know I'm heading toward the finish line (again), but it's been relentless and I'm close to throwing in the towel.  Luckily we start to get a break this week with dew points finally dropping below 70 and highs "only" in the 80's. 

And yes, I've learned running in the sun is absolutely miserable.  At least running as it goes down feels so much better.  But, then I'm still not getting done until 8:30pm. 

We're paying for that beautiful/extended spring we had.
Click to expand...
Is your misery being reflected in your HR?  How would you articulate your misery?

 
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