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Ran a 10k - Official Thread (7 Viewers)
- Thread starter Ned
- Start date
JAA
Footballguy
lumpy19
Footballguy
GoPro 8
used my Garmin mount and one of these on the base of the one of the mounts that comes with the GoPro https://www.amazon.com/dp/B076P316M8/ref=cm_sw_r_cp_api_i_ZsTmFbYGEXVBQ
I set it to take pics every 2 seconds but I’m wondering if using the video time lapse setting might smooth it out a bit.
El Floppo
Footballguy
gianmarco
Footballguy
Innsbrook HM
Looks like here's a race that will actually happen. This is about an hour outside of StL and it is definitely a pretty area as I've played golf here before. But, as it's also noted, it's hilly AF. The course has over 800' elevation. Course map
Temps should be ideal to race, though. I know it's not as much as usual, but I'll tag the elevation guys anyway
@SFBayDuck and @Zasada
Looks like here's a race that will actually happen. This is about an hour outside of StL and it is definitely a pretty area as I've played golf here before. But, as it's also noted, it's hilly AF. The course has over 800' elevation. Course map
Temps should be ideal to race, though. I know it's not as much as usual, but I'll tag the elevation guys anyway
@SFBayDuck and @Zasada
gianmarco
Footballguy
Ozark 100
Thanks for making me laugh at work and make it clear to everyone I'm not working! Hah.
There have definitely been some unplanned wins, like the FBG Virtual 5K & 10K.
Those are my 2020 goals set in January. #1 ain't happening, unless I can pull a rabbit out of a hat. #2 is still on the menu, trying to plan logisitcs for that now. Importantly, trying to give myself enroute options to pull the plug. #3 is possible, but unlikely. COVID robbed me of weekend elevation (and thus, my mountain legs) and I'm, at best, 6-7 minutes away from that time right now. But now that I've figured-out how to get back north every week, maybe I can push to squeeze that in under the wire. For #4, the race got converted to virtual, so I'm not sure if it counts, even if I could do it with my butt injury. #5 is highest in terms of probability, especially since I have weights here in DFW now.
@SFBayDuck
Zasada
Footballguy
Yeah @SFBayDuck could crush that, but running through the night isn't something I'm even mentally ready for.
And last year's *winner* was 20 hours!? Yikes.
SFBayDuck
Footballguy
I read that study this morning, too. It's what I've been wearing on runs and dog walks. I just pull it up over my mouth and nose whenever I pass by someone, which is usually just a handful of people for every hour I'm out there. Bummer, now may have to rethink this.
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SFBayDuck
Footballguy
I haven't run in two weeks, so I'm not crushing anything other than IPAs.
Foot is improved, but still sore. Have a follow up with the podiatrist this afternoon.
El Floppo
Footballguy
Harris
Footballguy
June 13, about 44 weeks out so tons of time. Will probably hit the pool tomorrow morning for the first time in a year. Official training plan will start end of December. I would have loved to do another marathon prior to it but I'm not sure it's in the cards anymore.
Next year my two big races are the IM in June and The Transcontinental Race, a 4,200km bike race across Europe, at end of July.
Thinking at this point I'll just base build for the next 3-4 months with a skew towards long cycling rides on the weekends. And if there's a local race or something that ends of not being cancelled I can always try to sign up at the last minute.
El Floppo
Footballguy
I think I started my July IM training cycle in Sept or Oct, fwiw.
You've done a bunch of 1/2s already IIRC? You're obviously a fast runner- and I think good on the bike too. What's your swimming like? How often do you swim?
beer 30
Footballguy
gruecd
Footballguy
Hey, I beat a member of the 2021 U.S. women's Olympic marathon team on a segment of my run this morning
beer 30
Footballguy
Well she's a woman so...Hey, I beat a member of the 2021 U.S. women's Olympic marathon team on a segment of my run this morning
As always
El Floppo
Footballguy
just saw a story about a UK doctor running 22 miles with a mask (IIRC, it was 8 and then 14... to/from work) and measuring his blood oxygen levels... 98% (which was his normal).
eta: but sweet jeebus- I'm on the edge of total wipeout at 7s on the treadmill. that's insane.
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beer 30
Footballguy
Side note, since you running fools don't care about us bikers. Recently Zwift added a France portion to their map, mostly the Tour de France routes. There are some seriously tough routes on their and I decided to try to tackle one of the harder ones yesterday, Mount Ventoux. It's 13 miles of average 8% slope but more realistically 9-10% most all of the way with few breaks, 5,033' of gain. Started around 4:55 am and simply ran out of time. I had to bail at 6:30 for work, was super disappointed because I knew I could finish the climb but just wouldn't have the time.
Couple of things: 1. It's important to acknowledge failure so you can improve. I've struggled mightily lately about getting started in the morning, the whole first step is the hardest theory. Had I got my ### out of bed when intended (4:20) and not dicked around, I probably could have finished. Really need to focus, put the phone down in the morning and just get after it.
2. Because all I've been doing is riding lately, my hips & glutes are #####ing. I'm a staunch "what me stretch?" guy and it invariably comes to bite me in the proverbial ### a couple times a year. Last night spent some quality time on the foam roller and stretched out the glutes and it felt glorious. Stretched more this morning, took the day off from the bike and did a little treadmill work. Need to do more during the day to keep active as I sit at a desk 8-10 hrs a day. I stand but I don't roam as much as I should, need to improve that.
Couple of things: 1. It's important to acknowledge failure so you can improve. I've struggled mightily lately about getting started in the morning, the whole first step is the hardest theory. Had I got my ### out of bed when intended (4:20) and not dicked around, I probably could have finished. Really need to focus, put the phone down in the morning and just get after it.
2. Because all I've been doing is riding lately, my hips & glutes are #####ing. I'm a staunch "what me stretch?" guy and it invariably comes to bite me in the proverbial ### a couple times a year. Last night spent some quality time on the foam roller and stretched out the glutes and it felt glorious. Stretched more this morning, took the day off from the bike and did a little treadmill work. Need to do more during the day to keep active as I sit at a desk 8-10 hrs a day. I stand but I don't roam as much as I should, need to improve that.
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El Floppo
Footballguy
First of all...very cool riding the tdf routes. Are you on a peloton bike, or a trainer? Trying to figure out how the bike recreates the climbing.
The bolded just made me realize for the first time...with wfh (or not work), I'm missing a ton of typical exercise in my daily routine. I bike commute to work and job-sites...anywhere from 40-90mins on the bike (granted, not at pushed pace). I also end up walking a ton in NYC on any given day. That's all gone now, regardless of the running I'm doing.
beer 30
Footballguy
Not boujee enough to own a Peloton
I have a smart trainer, TACX NEO 2. It's fantastic for road feel and probably one of the best on the market. There is maybe a 1-2 second lag but it's super realistic and actually provides a better workout most times vs road ride because there is no "coasting". You're either pedaling all the time or you are stopped. The trainer itself regulates the climbing feel through gearing on the trainer via bluetooth connected to Zwift.
Harris
Footballguy
I've done one HIM, which I bombed spectacularly due to poor nutrition. But many marathons and lots of road cycling under my belt. And then a couple olympic distances and sprints peppered in there over the years.
I swim only to survive, which is the least amount possible to make it through a race. I think it's safe to say I'll probably get the most bang for my buck putting time in the pool
Should provide dividends on the bike and run as well since I won't be utterly exhausted coming out of the swim.
MAC_32
Footballguy
One positive I've taken away from the last 3.5 weeks on the shelf - when my watch buzzes at me if I haven't moved in an hour I listen. Before I'd smirk at it then continue with what I was doing, but I'm not getting near the exercise that I was earlier in covid. Even just a 10 minute walk to catch up on email or make a call has a positive effect on my body throughout the day.
Zasada
Footballguy
I've been thinking about this, too. I have a 10K step goal set by Garmin (because default) and on days that I run, I achieve it. On days that I don't run, I don't. Been thinking that I should try to achieve it every day, even if just walking around/in my office.
Started this morning with a walk around the building. Including the indoor part, it was 2K steps. Figure I would probably need to complete 3-4x daily to get to 10K. I think that's doable.
bushdocda
Footballguy
I go away for a couple days and beet juice getting dragged in here.
Anyway, interesting approach to Richmond marathon...
RICHMOND MARATHON
You can still run Richmond this year! Take off from the start line in Dorey Park and conquer 26.2 miles along the Virginia Capital Trail any time between November 7-22. The protected trail boasts miles of flat, scenic beauty which winds from Richmond all the way to Williamsburg. With bottle refill stations, restrooms, and mile markers, we're taking the guess work out of your race day experience.
Anyway, interesting approach to Richmond marathon...
RICHMOND MARATHON
You can still run Richmond this year! Take off from the start line in Dorey Park and conquer 26.2 miles along the Virginia Capital Trail any time between November 7-22. The protected trail boasts miles of flat, scenic beauty which winds from Richmond all the way to Williamsburg. With bottle refill stations, restrooms, and mile markers, we're taking the guess work out of your race day experience.
El Floppo
Footballguy
Zasada
Footballguy
Yeah I don't plan on logging all my work walks. Just that one, to see what the distance/time/steps were. Now I can gauge how many times a day I need to do it, in order to get to 10K steps.
Just did an indoor version, and got 1,300 steps out of it.
El Floppo
Footballguy
We sound similar, although you have an edge with the running and biking I think. My first marathon was my one and only IM (did NYC a couple years later on no training... not good), but I come from a soccer background (top 20 D1 college, semi-pro after) so the legs know what to do even if I haven't done a ton of road races. I did a fair bit of mountain biking for a while (grew up near where Duck lives and where Mtn biking started) so felt comfortable on the bike even if I hadn't done any road-racing.I've done one HIM, which I bombed spectacularly due to poor nutrition. But many marathons and lots of road cycling under my belt. And then a couple olympic distances and sprints peppered in there over the years.
I swim only to survive, which is the least amount possible to make it through a race. I think it's safe to say I'll probably get the most bang for my buck putting time in the pool
swimming... lol. yeah. coctail with an umbrella in it while swimming to the dock/boat... sure. but lap swimming or racing... no. my shoulders are extremely tight/unflexable- something I figured out only after doing a few years of tris- I just can't get long and lean in the water. I got the fitness down back then, but I was always one of the slowest out of the water. the two-beat kick is all you need, along with explosive stroke forward (that's the long/lean part I couldn't physically do)... the legs end up practically unused.
but there's something to be said for spending the rest of the race passing people on the bike and run after being the slowest swimmer. one of my tri-club mates was a serious D1 swimmer- good on the bike and running, but elite in the water... usually one of the first 50 or less in any race out of the water- mostly pros, and him. he'd spend the rest of the race getting passed. I'll take my version.
Any 1/2's available between then and now?... hugely good idea to get a couple other races in, scheduled just right with your training, before the IM.
I had nutrition dialed- so let me know when it gets there. getting to race a 1/2 or two to work out those kinks is really important.
gruecd
Footballguy
Harris
Footballguy
Yep, we're the same based on the bolded.
I'm actually heading to the coast today with my wife for a little baby moon and will bring the goggles, cap and such to at least make my highly anticipated return to the water for proper swimming. In between drinks, of course.On a more serious note, I've even taking some freestyle swim courses over the years and while it's likely helped a little I still exit the water super slowly and same as you end up passing many others on the bike and run. Hopefully by starting my swimming now and building some strength in the shoulders and lats I can develop the swim fitness (and a bit of technique) to get me through.
I'm doing a half as a part of my IM training plan next year but that's 4 weeks out from the main event. There are a few HIMs going on around here in Europe in the fall but at this point I feel like I would just be signing up for them to be cancelled. Maybe I'd try to see if a closer Olympic Distance is going to happen and I could perhaps sign up last minute if it's going forward.
You have plans for any more tris in your future?
El Floppo
Footballguy
Nice! Where are on the shore are you going? ETA...and congrats on the kid!Yep, we're the same based on the bolded.
On a more serious note, I've even taking some freestyle swim courses over the years and while it's likely helped a little I still exit the water super slowly and same as you end up passing many others on the bike and run. Hopefully by starting my swimming now and building some strength in the shoulders and lats I can develop the swim fitness (and a bit of technique) to get me through.
I'm doing a half as a part of my IM training plan next year but that's 4 weeks out from the main event. There are a few HIMs going on around here in Europe in the fall but at this point I feel like I would just be signing up for them to be cancelled. Maybe I'd try to see if a closer Olympic Distance is going to happen and I could perhaps sign up last minute if it's going forward.
You have plans for any more tris in your future?
4 weeks out for the 1/2 sounds a bit close imo. Is that scheduled from a training plan, or just the earliest available?
I only really learned to swim- for distance- from my tri-club coaches who very intentionally/specifically taught us to swim for Tris, not for swim-racimg...thus the whole two beat kick (instead of instinctive flutter kicks), fingertip drag back arm on top of the water until about the leading arm's elbow, getting explosive entry into the water with stroke forward just below the water (make a splash with your armpit) which gives good back/forth rotation in the water (long+rotation=better hydrodynamics). But again, I was a terrible swimmer regardless. 1/2s we're usually 45mins. I think I PRed both loops of my IM because it was in a calm lake with a rope underwater as a guideline (easy sighting) and packed with swimmers...like a big washing machine pulling me along by drafting. I swam the last quarter drafting behind a guy who didn't even kick at all. My wife missed me coming out of the water because I anticipated being much slower.
Is yours in a lake or ocean?
No plans on doing another. although I still have my ancient, but quality, tri bike and race wheels collecting dust in storage just in case...
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Harris
Footballguy
Thanks! Crazy times ahead for sure with a kid. We're heading to the SW coast of France, city called Biarritz. Known for its beaches and surfing mainly.El Floppo said:
The Half IM four weeks out is part of a 24-week training plan. I think I could handle it, although not sure I would go all out.
That's amazing about the drafting and sight rope in the IM. The rope would be a great feature to have. I'm doing IM France and the swim is in the Mediterranean. It shouldn't be too choppy in the AM but likely all depends on the winds. Clear water at least.
Any thoughts on if lifting weights would help with the swimming? I currently don't do much but feel like it could be a benefit 2-3x per week.
gruecd
Footballguy
Snagged a pair of Alphafly Next% this morning in the new white/Jade Aura/Flash Crimson colorway. Only set me back $288.... 
Only real question at this point is if I'll ever have another chance to actually race and wear them...
Only real question at this point is if I'll ever have another chance to actually race and wear them...
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gruecd
Footballguy
Also, here's my current running plan:
September 6 - Pace Mrs. @gianmarco at No Frills in Minocqua (3:40-3:45)
September 12 (weather permitting) - Virtual Boston. Running with a friend who'll still be recovering from a 100-miler three weeks prior, so this will be slow. Probably not much under 4 hours.
September 13 - Training run 20 miles
If I can pull this off, then there's a good chance I'll do the solo Fall 50 in October.
September 6 - Pace Mrs. @gianmarco at No Frills in Minocqua (3:40-3:45)
September 12 (weather permitting) - Virtual Boston. Running with a friend who'll still be recovering from a 100-miler three weeks prior, so this will be slow. Probably not much under 4 hours.
September 13 - Training run 20 miles
If I can pull this off, then there's a good chance I'll do the solo Fall 50 in October.
MAC_32
Footballguy
First PT session went well. A lot of iso work that confirmed I'm still imbalanced, but less so than 2 weeks ago. They gave me 3 movements (bridge, clam, adductor/abductor) w/progressions to add to my strength training regimen and suggested I increase to 3x per week - and be sure to do them on nonconsecutive non-running days. So, strength MWF - run TuThSa(Su?).
To the surprise of no one they would not have recommended I ramp up the running to the levels that I already have, but since I have my baseline has been established - one 'hard' XC workout, one easy XC run, and one easy "long" run each week. For the "long" start at 45 minutes then see if I can successfully get to 60 a week later - if I do then ramp up 'hard' workout intensity and try to repeat the 60. They didn't recommend adding another short easy run over the weekend, but given my history they wouldn't talk me off it either - summarizing, if it's a tinman morning then don't but it feels good we won't pick that battle - we instead suggest a short bike, walk, or swim though.
If no setbacks re-assess first week of Sep.
To the surprise of no one they would not have recommended I ramp up the running to the levels that I already have, but since I have my baseline has been established - one 'hard' XC workout, one easy XC run, and one easy "long" run each week. For the "long" start at 45 minutes then see if I can successfully get to 60 a week later - if I do then ramp up 'hard' workout intensity and try to repeat the 60. They didn't recommend adding another short easy run over the weekend, but given my history they wouldn't talk me off it either - summarizing, if it's a tinman morning then don't but it feels good we won't pick that battle - we instead suggest a short bike, walk, or swim though.
If no setbacks re-assess first week of Sep.
Zasada
Footballguy
Just saw this news, one of my former colleagues is missing, presumably in the Waterfall Glen Forest Preserve. Terrible. Super-fit guy, and a great career. Given the duration of his absence, I can't imagine this ends well. So sad.
gruecd
Footballguy
Juxtatarot
Footballguy
Wow! Yes, I've run that loop many times. So has Tri-man. Weird. It seems very safe.
Brony
Footballguy
Zasada
Footballguy
When you guys go running, do you provide your loved-ones with a live track of your run? Garmin has a feature which sends an email to my wife when I start a run, and provides a live track of said run to her. It needs my phone to have a data connection to work, but will update whenever it does.
I imagine it would be helpful in this kind of situation. My wife would know where I was when my run got interrupted, or even if my run started at all (maybe something happened to him in the parking lot).
lumpy19
Footballguy
I dont use the Garmin feature but I do tell my wife that if she’s ever concerned to use the find my iPhone app to pinpoint my location.
bushdocda
Footballguy
No and only tried the Garmin track feature to track a race with no tracking. Don’t think we figured out how to use it too well. My wife is usually asleep when I’m out most mornings/daily runs that are relatively the same. Now I take my phone less and just use my gogogadget music watch. But I do usually bring it when I go more random or longer.Zasada said:
Super scary & sad, hoping for a favorable outcome for your friend Z.
gruecd
Footballguy
Me neither, and mine is usually sleeping, too. And I never carry a phone. So unless they can track my Apple Watch, if something happens to me while I'm out running, I'm screwed.
xulf
Footballguy
I don't use the feature because I rarely take my phone since my watch has the music built in --- which is why I got that version so I didn't have to carry my phone.Zasada said:
If I do have my phone, my wife and I have the Google "share you location" turned on, so she would know where I am without the live track turned on.
gianmarco
Footballguy
977 for me. Considering my time off, I'll take it. Trying to at least hit 1,500 for the year.Today I hit 1,000 miles for the year.
What the hell have you guys done to me
My other half is already at 1313 (on pace for 2145).
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Zasada
Footballguy
I'm surprised that so many of you run without your phone. Partly because I find it annoying to put podcasts on my watch, but the primary reason I have my phone with me is for safety. Figured that would be the way most thought. Apparently I'm in the minority!
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