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Ran a 10k - Official Thread (16 Viewers)

Even if someone purposely doesn't want to be distracted by the outside world while hiking, you'd think the phone/watch would be left in the car.

 
Juxtatarot said:
Even if someone purposely doesn't want to be distracted by the outside world while hiking, you'd think the phone/watch would be left in the car.
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Yeah, this is a weird story. Hope the guy is ok, but man it looks like a guy who is trying to disappear. 

 
ChiefD said:
Yeah, this is a weird story. Hope the guy is ok, but man it looks like a guy who is trying to disappear. 
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Yeah there is so much that is confusing.  Leaving the phone at home (only crazies do this!), as well as the watch.  He's very fit and it's hard to imagine he wouldn't have a desire to track his activities.  Not that all fit people want to track, but it feels like the majority would.  So maybe he wanted to disappear.

But then why gas up your car if you're planning on abandoning it and checking-out?

I check the Facebook group periodically, and I hope for the best.  But it's feeling like faint hope at this point.  There's no way he'd be alive now if truly lost in the preserve, so the only other non-voluntary possibility is that he got grabbed.  Which probably doesn't end well, either.

Sucks.  

 
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Zasada said:
Yeah there is so much that is confusing.  Leaving the phone at home (only crazies do this!), as well as the watch.  He's very fit and it's hard to imagine he wouldn't have a desire to track his activities.  Not that all fit people want to track, but it feels like the majority would.  So maybe he wanted to disappear.

But then why gas up your car if you're planning on abandoning it and checking-out?

I check the Facebook group periodically, and I hope for the best.  But it's feeling like faint hope at this point.  There's no way he'd be alive now if truly lost in the preserve, so the only other possibility is that he got grabbed.  Which probably doesn't end well, either.

Sucks.  
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Even though the forest preserve is 9+ miles (15K) around by trails, it's not that big since Argonne National Labs is in the middle.  There are also roads going through.  Nobody could get lost for long.  

 
Knocked three Prairie Mountain repeats out today.  21K/2,000m (13mi/6,600ft).  Was slow, but it was nice to see that I'm still capable of that.

Under the "I'm an idiot" category, take my advice:  Running down a 15% grade, and trying to blow your nose with a tissue in one hand, while carrying poles in the other, and then checking your watch when a text comes in, is not a good idea.

Tripped on a rock, and have an awesome bruised knee and two smashed toes to show for it.  Hit my head as well, but thankfully it was on dirt and not a rock (which are really common on this trail, thus the trip).  Need to be less-stupid.

 
@gianmarco

Re your strategy.  If I could go back and re-do my Houston marathon, I would run to a pace and not by feel.  I ran by feel, which was faster than my planned pace, and felt great for the first half.  Then everything fell apart because my HR was on the slow-but-steady train to unsustainability.  

Not earth-shattering or backed by science, so probably not worth much.  

Can't wait for you to crush this.  Mrs. G, too.

 
Zasada said:
@gianmarco

Re your strategy.  If I could go back and re-do my Houston marathon, I would run to a pace and not by feel.  I ran by feel, which was faster than my planned pace, and felt great for the first half.  Then everything fell apart because my HR was on the slow-but-steady train to unsustainability.  

Not earth-shattering or backed by science, so probably not worth much.  

Can't wait for you to crush this.  Mrs. G, too.
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Thanks, but unfortunately without having followed a specific plan with a goal pace that I was shooting for and really without doing much speed work, picking a "pace" would be a complete guess.  But, I've put a little thinking into this.

If I use the Hanson's calculator and I plug in my HM from March (1:46:33), it says my marathon equivalent is 3:42:09, or 8:28 pace.  I actually think I'm in as good if not better shape than then but I don't trust that calculator for that at all.  I do think 3:45 is about the best I could do, but I just don't think I've trained well enough to hit that. 

If I use the 2.1 - 2.25 multiplier, that puts my range at 3:43:40 to 3:59:40. 

I think running ~ 3:50 is a solid goal that I can reasonably hit that isn't going to be easy whatsoever.  That's an 8:46 pace which "feels" about right. 

I think if I start in the low 9's for the first couple miles and then build from there, I can get to that 8:45 pacing and hopefully feel good at the end.  But, I'm still going to try and use my HR as the ultimate guide because I don't know what this needs to feel like. 

Btw, using my wife's HM time of 1:45:43, her goal time right now of ~3:42 is right at 2.1 multiplier.  She is undoubtedly in better shape than that HM so that multiplier is higher for sure.  But by how much?  Who knows.  She is also a better distance runner so I would guess her multiplier would be on the lower range than mine anyway. 

Either way, it'll be interesting to see how this all goes. 

 
Just looked at a couple of her runs in late February/early March leading up to the HM.  Asterisk being she was sick for a couple weeks in early February leading up to the race, but she still ran the race well so it's somewhat comparable.  This was with good weather, too.

A month before, on 1/26, she ran 5 miles at 9:55 pace, AHR 156.
The week before, on 2/29, she ran 6 miles at 9:46 pace, AHR 157.
Day before, on 3/6, she ran 3 miles at 10:39 pace, AHR 142. 

Now, on same/similar routes, with much worse weather:

Last Sunday, she did 8 miles at 10:29 pace, AHR 138 (80 degrees, feels like 83)
Day before, she did 6 miles at 9:58 pace, AHR 142 (83 degrees, feels like 86)
Day before, she did 6 miles at 10:35 pace, AHR 134 (87 degrees, feels like 94)

Her last long run with me was 16 miles, 9:59 pace, AHR 142 (70 degrees).  On that same run, my AHR was 152.

So she is definitely in better shape than back in March and by a decent amount.  She's also definitely in better shape than me.  Prior to her injury 4 weeks ago, she missed maybe 1 or 2 runs total for Hanson's plan.  And she also has the additional 5 weeks of training.  Not to mention her legs will be somewhat fresher than expected due to the injury and taking it easier these last weeks heading into the race. 

She doesn't think she can do this.  I do.

 
gianmarco said:
Thanks, but unfortunately without having followed a specific plan with a goal pace that I was shooting for and really without doing much speed work, picking a "pace" would be a complete guess.  But, I've put a little thinking into this.

If I use the Hanson's calculator and I plug in my HM from March (1:46:33), it says my marathon equivalent is 3:42:09, or 8:28 pace.  I actually think I'm in as good if not better shape than then but I don't trust that calculator for that at all.  I do think 3:45 is about the best I could do, but I just don't think I've trained well enough to hit that. 

If I use the 2.1 - 2.25 multiplier, that puts my range at 3:43:40 to 3:59:40. 

I think running ~ 3:50 is a solid goal that I can reasonably hit that isn't going to be easy whatsoever.  That's an 8:46 pace which "feels" about right. 

I think if I start in the low 9's for the first couple miles and then build from there, I can get to that 8:45 pacing and hopefully feel good at the end.  But, I'm still going to try and use my HR as the ultimate guide because I don't know what this needs to feel like. 

Btw, using my wife's HM time of 1:45:43, her goal time right now of ~3:42 is right at 2.1 multiplier.  She is undoubtedly in better shape than that HM so that multiplier is higher for sure.  But by how much?  Who knows.  She is also a better distance runner so I would guess her multiplier would be on the lower range than mine anyway. 

Either way, it'll be interesting to see how this all goes. 
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Are you going with the @JShare87 playlist?  That would make me wanna get over the finish line quickly. 

 
gianmarco said:
If I use the Hanson's calculator and I plug in my HM from March (1:46:33), it says my marathon equivalent is 3:42:09, or 8:28 pace.  I actually think I'm in as good if not better shape than then but I don't trust that calculator for that at all.  I do think 3:45 is about the best I could do, but I just don't think I've trained well enough to hit that. 

If I use the 2.1 - 2.25 multiplier, that puts my range at 3:43:40 to 3:59:40. 
Click to expand...
FWIW, the Hanson's calculator has always been BS for me.  The multiplier approach was always more accurate.  

 
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Juxtatarot said:
Even though the forest preserve is 9+ miles (15K) around by trails, it's not that big since Argonne National Labs is in the middle.  There are also roads going through.  Nobody could get lost for long.  
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Yup.  No one would get accidentally lost in that forest preserve.  You're never more than about a 1/4 mile from 'civilization.'  I'm sure the authorities know if he took out a lot of cash from the bank before disappearing.  But where could he go without being seen on a camera?  How could he hitch a ride without someone remembering?  They've probably searched the nearby Des Plaines River and the parallel canal.  All really strange and sad.

 
gianmarco said:
Thanks, but unfortunately without having followed a specific plan with a goal pace that I was shooting for and really without doing much speed work, picking a "pace" would be a complete guess.  But, I've put a little thinking into this.

If I use the Hanson's calculator and I plug in my HM from March (1:46:33), it says my marathon equivalent is 3:42:09, or 8:28 pace.  I actually think I'm in as good if not better shape than then but I don't trust that calculator for that at all.  I do think 3:45 is about the best I could do, but I just don't think I've trained well enough to hit that. 

If I use the 2.1 - 2.25 multiplier, that puts my range at 3:43:40 to 3:59:40. 

I think running ~ 3:50 is a solid goal that I can reasonably hit that isn't going to be easy whatsoever.  That's an 8:46 pace which "feels" about right. 

I think if I start in the low 9's for the first couple miles and then build from there, I can get to that 8:45 pacing and hopefully feel good at the end.  But, I'm still going to try and use my HR as the ultimate guide because I don't know what this needs to feel like. 

Btw, using my wife's HM time of 1:45:43, her goal time right now of ~3:42 is right at 2.1 multiplier.  She is undoubtedly in better shape than that HM so that multiplier is higher for sure.  But by how much?  Who knows.  She is also a better distance runner so I would guess her multiplier would be on the lower range than mine anyway. 

Either way, it'll be interesting to see how this all goes. 
Click to expand...
When I did NYC on poor training, I ran with 2 tri friends, one an engineer. He had a pace calculator /sheet on his wrist set by mile for a 3;45. So we went purely on pace.

This would have worked for me, except the first 16 miles or so were in a dense crowd of runners, making us have to dodge, weave, accelerate, hit the brakes...I was worked by the time I saw my wife and new born floppinho at mile 19. We had already lost our third, and My friend kept going at pace- I watched him slip ever so slowly away as the lack of training and soccer zig-zagging did me in for the final 10k

He finished at almost exactly the target time, I ended up at a miserable 3:53.

 
gianmarco said:
Just looked at a couple of her runs in late February/early March leading up to the HM.  Asterisk being she was sick for a couple weeks in early February leading up to the race, but she still ran the race well so it's somewhat comparable.  This was with good weather, too.

A month before, on 1/26, she ran 5 miles at 9:55 pace, AHR 156.
The week before, on 2/29, she ran 6 miles at 9:46 pace, AHR 157.
Day before, on 3/6, she ran 3 miles at 10:39 pace, AHR 142. 

Now, on same/similar routes, with much worse weather:

Last Sunday, she did 8 miles at 10:29 pace, AHR 138 (80 degrees, feels like 83)
Day before, she did 6 miles at 9:58 pace, AHR 142 (83 degrees, feels like 86)
Day before, she did 6 miles at 10:35 pace, AHR 134 (87 degrees, feels like 94)

Her last long run with me was 16 miles, 9:59 pace, AHR 142 (70 degrees).  On that same run, my AHR was 152.

So she is definitely in better shape than back in March and by a decent amount.  She's also definitely in better shape than me.  Prior to her injury 4 weeks ago, she missed maybe 1 or 2 runs total for Hanson's plan.  And she also has the additional 5 weeks of training.  Not to mention her legs will be somewhat fresher than expected due to the injury and taking it easier these last weeks heading into the race. 

She doesn't think she can do this.  I do.
Click to expand...
Doubts are normal. Triangulating off of runs can be tough. She should be able to draw confidence off of her last handful of goal pace 9 and 10 milers. If they went well on tired legs it is a good sign. The HR from those efforts is the one I’d look at.  

 
bushdocda said:
Doubts are normal. Triangulating off of runs can be tough. She should be able to draw confidence off of her last handful of goal pace 9 and 10 milers. If they went well on tired legs it is a good sign. The HR from those efforts is the one I’d look at.  
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July 31st, right before getting hurt and a few days after the initial scheduled marathon, she did 9 miles, 8:24 pace, AHR 155.  Last mile was 8:06 at HR 155. It was 70 at the the start.

She hasn't done any more of those since she got hurt. 

 
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gianmarco said:
July 31st, right before getting hurt and a few days after the initial scheduled marathon, she did 9 miles, 8:24 pace, AHR 155.  Last mile was 8:06 at HR 155. It was 70 at the the start.

She hasn't done any more of those since she got hurt. 
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Being healthy > everything.  
Favorable temps is a major plus against the backdrop of the prior months of very heated conditions.

And her pacer will have a plan or two, she can lock in on the dry side of his sweaty wake.

 
PT session this morning for first bodywork since Feb.  Hips and quads got the focus.  Will get back on the regular schedule and yet again re-tell myself not to slack on mobility stuff. Legs and stress are better and I would like to keep it that way. 

 
gianmarco said:
Thanks, but unfortunately without having followed a specific plan with a goal pace that I was shooting for and really without doing much speed work, picking a "pace" would be a complete guess.  But, I've put a little thinking into this.

If I use the Hanson's calculator and I plug in my HM from March (1:46:33), it says my marathon equivalent is 3:42:09, or 8:28 pace.  I actually think I'm in as good if not better shape than then but I don't trust that calculator for that at all.  I do think 3:45 is about the best I could do, but I just don't think I've trained well enough to hit that. 

If I use the 2.1 - 2.25 multiplier, that puts my range at 3:43:40 to 3:59:40. 

I think running ~ 3:50 is a solid goal that I can reasonably hit that isn't going to be easy whatsoever.  That's an 8:46 pace which "feels" about right. 

I think if I start in the low 9's for the first couple miles and then build from there, I can get to that 8:45 pacing and hopefully feel good at the end.  But, I'm still going to try and use my HR as the ultimate guide because I don't know what this needs to feel like. 

Btw, using my wife's HM time of 1:45:43, her goal time right now of ~3:42 is right at 2.1 multiplier.  She is undoubtedly in better shape than that HM so that multiplier is higher for sure.  But by how much?  Who knows.  She is also a better distance runner so I would guess her multiplier would be on the lower range than mine anyway. 

Either way, it'll be interesting to see how this all goes. 
Click to expand...
I love the bolded plan.  It takes incredible discipline to take it easy the first couple miles of a marathon, but I did that at Indy and I have never felt stronger in the last 10K of a marathon.  I'm friends with a Division I college cross country coach and he feels really strongly to take it easy the first 10K of a marathon and then go strong the last 20 miles.  I've never been able to go easy for 10K but if you can do a few miles, it will pay dividends as it allows you to "warm up" in the race. You can easily make up the time in the last 20 miles.

I would recommend you stay away from your wife and @gruecd.  Let her run her race. If you want to run "with" them, then run 10-20 feet behind them.  They won't know you are there and you'll feel a part of their experience.  However, if you follow your plan above, they will be in front of you pretty early on. 

I would also not let your overthinking pollute her mind.  Heavy duty thinking about pace is draining mentally which takes away from energy for the race.  Tell your wife to hit start on her watch at the beginning of the race and don't look at it again.  @gruecd will take her the rest of the way.  She doesn't need to think or calculate anything in her mind.  Let Chad do all the work for her.  She just needs to run. 

Pro tip for both of you.  Start your watch 3-4 seconds AFTER you cross the start line.  Then at the end, run through the finish line and after you are past the main finish area, you stop your watch (should be 3-4 seconds after you finish the race).  Therefore, your time is accurate on your watch, and your finish line photos aren't you grabbing your watch or even worse looking at your watch.  Its just a great photo of you finishing your first marathon! 

Second pro tip.  After completing your first marathon, don't delete the run from your watch.  I've heard its happened before around these parts.

I would love to be track you via text, but I'm taking my kids camping on an island on a lake this weekend and not sure I'll have cell service.  If you don't have five people, I'd love to be included, but if you have others who will get a more real time experience, then you should list them before me. 

Good luck to you and the Mrs!

 
Juxtatarot said:
I've wondered if outrunning them is a real thing.  I've only been bitten by mosquitoes once during a run.  I happened to be running with someone else and it was much, much slower than normal.  
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I definitely think it's a real thing.  I think there are two aspects of it:

  1. There seems to be consensus that >~10mph wind their flying ability is a bit compromised
  2. They find you by honing in on your scent, CO2, etc.  That's going to be a lot more difficult if you're moving quickly.
Anecdotally, I can't remember ever being bitten while actually running, and I do a lot of running near the local stream.  This summer I was running by a bay and I stopped 10 seconds to take a sunset photo and got bitten in those 10 seconds.   

 
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This is apparently an ongoing list.

List of things not to do when preparing to pace a marathon

1) Get banned from here after visiting the PSF

2) Break your pinkie toe because you don't know how to walk

3) TBD

 
This question may be answered somewhere in the 959 pages in this thread, but I figured I'd just ask.  I'm a novice runner that usually gets 3-5 miles runs in a few times a week over the last few years.  For about the last couple months I've been battling calf stiffness that I've been able to push through.  I've tried stretching, rollers, and strengthening exercises and nothing seems to be helping.  During the last two runs, I pulled up after about a mile and couldn't go anymore, so it getting worse.  Do you guys have any recommendations beyond continued stretching and strengthening?  

 
Blick said:
This question may be answered somewhere in the 959 pages in this thread, but I figured I'd just ask.  I'm a novice runner that usually gets 3-5 miles runs in a few times a week over the last few years.  For about the last couple months I've been battling calf stiffness that I've been able to push through.  I've tried stretching, rollers, and strengthening exercises and nothing seems to be helping.  During the last two runs, I pulled up after about a mile and couldn't go anymore, so it getting worse.  Do you guys have any recommendations beyond continued stretching and strengthening?  
Click to expand...
First, depending on where you are and how hot it is, make sure you hydrate well. Most people don't.

Secondly, make sure you are actually stretching correctly and the right stretches for what you have going on. If it's calves/Achilles, I would recommend eccentric heel drops. They do wonders.  I would also make sure your hamstrings are stretched as I've had calf tightness before due to tight hamstrings.

 
In the spirit of "someone's" broken pinky toe.

For those of you who don't like gross feet photos, don't click the link below.

For those of you who do (weirdos), this morning's aftermath of the toe-smash-crash yesterday.

 
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Re pacing.  

When I'm running with my friend, I almost always find it harder when he's leading me, versus when I'm leading him. 

When he's leading me, things seem harder.  I feel like I have a slave-driver pushing me to run and I just want to slow down or stop.

When I'm leading him, I'm running faster.  Thinking I'm pushing and building a lead.  Kicking ###.

Not sure I have a point, but with @gruecd pacing Mrs. G, and some advice that she should just run to his pace, it got me thinking that I might actually find that harder than trying to run my own pace.

 
Blick said:
This question may be answered somewhere in the 959 pages in this thread, but I figured I'd just ask.  I'm a novice runner that usually gets 3-5 miles runs in a few times a week over the last few years.  For about the last couple months I've been battling calf stiffness that I've been able to push through.  I've tried stretching, rollers, and strengthening exercises and nothing seems to be helping.  During the last two runs, I pulled up after about a mile and couldn't go anymore, so it getting worse.  Do you guys have any recommendations beyond continued stretching and strengthening?  
Click to expand...
You might try running in compression socks or sleeves, as I typically do for much of the year.  Also, to aid with any soreness or pain, Biofreeze works great.  Sorry to hear that this has suddenly developed!

 
Zasada said:
In the spirit of "someone's" broken pinky toe.

For those of you who don't like gross feet photos, don't click the link below.

For those of you who do (weirdos), this morning's aftermath of the toe-smash-crash yesterday.
Click to expand...
Aside from the damage, if you told me that picture was of a 12 year old's foot, I'd believe it.  Do you regularly bathe your feet in some kind of fountain of youth?

 
Dr_Zaius said:
Sucks.  How are you feeling?  Did you have symptoms or were you tested for some other reason?
Click to expand...
Symptoms.  I feel pretty wrecked.  Felt off last Wednesday morning (congestion, fatigue) so I stayed home from work and at my wife’s urging, went and got tested.  Fever, headache, and insane body aches started Wednesday evening.  Also a very odd feeling of chest tightness that comes and goes.  COVID test came back as negative on Friday. :pickle:  Symptoms persisted into the weekend and progressed into the complete loss of taste and smell on Sunday :sadbanana: , which prompted a retest on Monday.  Positive result came back early this morning from that test.  My wife is now into the same symptom cycle as me, with the dry cough as well.  And our oldest daughter had a 100+ fever last night, though no other symptoms.
 

Just really sucks as we were the super cautious family over the course of the spring/summer.  Really feels incredibly defeating.

 
Blick said:
This question may be answered somewhere in the 959 pages in this thread, but I figured I'd just ask.  I'm a novice runner that usually gets 3-5 miles runs in a few times a week over the last few years.  For about the last couple months I've been battling calf stiffness that I've been able to push through.  I've tried stretching, rollers, and strengthening exercises and nothing seems to be helping.  During the last two runs, I pulled up after about a mile and couldn't go anymore, so it getting worse.  Do you guys have any recommendations beyond continued stretching and strengthening?  
Click to expand...
Beyond what the others said, slow down. And yes you've probably already dismissed this idea and will just try what the others said. Me 7 years ago did the same thing. But after years of not doing it once I did I suddenly stopped having injury problems and got faster.

 
Went to the gym for the first time in a reallllly long time tonight. It's been open for a little while but I had just been debating going back. 

Mask on the entire time except in your spot when working out. Did 30 minutes rowing and got out of there.

Was more crowded than I was expecting, will have to see what the early AM crowd is like later this week.

 
Harris said:
Went to the gym for the first time in a reallllly long time tonight. It's been open for a little while but I had just been debating going back. 

Mask on the entire time except in your spot when working out. Did 30 minutes rowing and got out of there.

Was more crowded than I was expecting, will have to see what the early AM crowd is like later this week.
Click to expand...
"I" canceled my membership and have a decent little set-up in my basement.  Treadmill and Peloton, bench, some Bowflex adjustable dummbells that go up to 52.5#, a couple of medicine balls, some resistance bands, and I installed a pull-up bar on my ceiling.

The only thing "I" really miss about the gym is the eye candy.  :kicksrock:

 
wraith5 said:
"I" canceled my membership and have a decent little set-up in my basement.  Treadmill and Peloton, bench, some Bowflex adjustable dummbells that go up to 52.5#, a couple of medicine balls, some resistance bands, and I installed a pull-up bar on my ceiling.

The only thing "I" really miss about the gym is the eye candy.  :kicksrock:
Click to expand...
Good thing you're not married with a kid on the way like some other idiot in this thread.

 
gianmarco said:
Aside from the damage, if you told me that picture was of a 12 year old's foot, I'd believe it.  Do you regularly bathe your feet in some kind of fountain of youth?
Click to expand...
I don't know.  I see those toenails and chalk it up to years of FMN (foot massage neglect), which is a curable condition. 

 
tri-man 47 said:
I don't know.  I see those toenails and chalk it up to years of FMN (foot massage neglect), which is a curable condition. 
Click to expand...
Toenails are a lost cause for me.  I just roll with it now.

Unfortunately the wife hates feet in general, so it's unlikely I'll have any foot massages in my future.

 
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