Ran a 10k - Official Thread (8 Viewers)

[Gator Shawn]

Ran an extra 1/4 mile so I didn't get robbed this time. 93 + 68 = 171 suck index. October 3rd is going to be a cake walk.

Pace dropped every mile but under the circumstances, I am okay

https://www.strava.com/activities/397259333

Why do you choose to run right in the heat of the day? You a sadist?

Close. A former Marine. "The more we sweat in training, the less we bleed in battle."

No, to be honest I didn't realize it was that hot. It felt good when I first got out there, it surprised me when I looked up the temp and dew point when I got back.

I don't mind it, I like sweating, it just limits my distance now because I can only carry about 20 oz of water and I go through that in about 2 miles at this heat. So today I ran 2.2 out and back, stopped at my house refiled my bottle then ran another 1.25.

One thing to consider is that you'll get better quality workouts in less extreme conditions. If cooler temps would allow you go further and faster, don't you think that would be a beneficial?

Oh I agree, and I do run in the morning and later at night quite often. I don't like morning workouts, but I know it's cooler then and more importantly that's when the actual races are.

 

[Nigel]

My daughter had her second XC meet today, same 3M course, beat last week's time by 46 seconds...20:55! 2nd on her team again, 6th overall. Man she's tough.

 

[Ned]

Dude 20:55 as a female freshman is KILLING IT. She's probably kicking a lot of boys asses

My HS PR was 21:19

 

[Juxtatarot]

Looks like it's time for a father-daughter 5K showdown!

 

[Hang 10]

Looks like it's time for a father-daughter 5K showdown!

Suicide mission imo. Challenge her to arm wrestling or something.

 

[Nigel]

I'm running a 5k in our town this Sunday. She can't run but her team is the volunteer staff for the race, definitely motivated to put up a good time to show her who's boss. By this time next year I won't have a chance.

 

[2Young2BBald]

Dude 20:55 as a female freshman is KILLING IT. She's probably kicking a lot of boys asses

My HS PR was 21:19

This x 10.

Nigel, was this a dual meet or a multi-team event? 6th OA is huge regardless!! PM me the state and league info for her if you'd like me to get the freshman rankings out of MileSplit.

 

[FUBAR]

Ran an extra 1/4 mile so I didn't get robbed this time. 93 + 68 = 171 suck index. October 3rd is going to be a cake walk.

Pace dropped every mile but under the circumstances, I am okay

https://www.strava.com/activities/397259333

Why do you choose to run right in the heat of the day? You a sadist?

Close. A former Marine. "The more we sweat in training, the less we bleed in battle."No, to be honest I didn't realize it was that hot. It felt good when I first got out there, it surprised me when I looked up the temp and dew point when I got back.

I don't mind it, I like sweating, it just limits my distance now because I can only carry about 20 oz of water and I go through that in about 2 miles at this heat. So today I ran 2.2 out and back, stopped at my house refiled my bottle then ran another 1.25.

That's a lot of water there jarhead.

 

[Nigel]

Dude 20:55 as a female freshman is KILLING IT. She's probably kicking a lot of boys asses

My HS PR was 21:19

This x 10. Nigel, was this a dual meet or a multi-team event? 6th OA is huge regardless!! PM me the state and league info for her if you'd like me to get the freshman rankings out of MileSplit.

Dual, will pm info, thanks!

 

[FUBAR]

lifted for 30 - squats, calf raises, dumbbell deadlift, pullups, dips, leg raises; then went for 40 minute zone 2 wog hill repeats (slow, over 10 min/mile). Legs feel it.

 

[ChiefD]

So, now that I'm in the taper period, I start to think to myself: How the hell am I gonna run six extra miles, since the longest I've run is 20?

####, I'm nervous.

 

[Juxtatarot]

So, now that I'm in the taper period, I start to think to myself: How the hell am I gonna run six extra miles, since the longest I've run is 20?

####, I'm nervous.

But no hills!

 

[Ned]

So, now that I'm in the taper period, I start to think to myself: How the hell am I gonna run six extra miles, since the longest I've run is 20?

####, I'm nervous.

It's day 2 of the taper. You're not allowed to get crazy yet!!

You've run 20 on tired legs. Between being fresh and full of energy + the race day atmosphere, you'll get'r done.

Unsolicited advice: The taper is meant to be a tapering of quantity, not quality. Don't let yourself fall into the trap of backing off on your efforts. Keep doing what you've been doing, just cut back on the mileage.

 

[igbomb]

So, now that I'm in the taper period, I start to think to myself: How the hell am I gonna run six extra miles, since the longest I've run is 20?

####, I'm nervous.

I think everyone's different. A 20 mile long run before the marathon wasn't enough for me. I bonked hard around mile 22 in my actual race. But 20 miles seems to be a standard that works for a lot of people.

 

[FUBAR]

So, now that I'm in the taper period, I start to think to myself: How the hell am I gonna run six extra miles, since the longest I've run is 20?

####, I'm nervous.

It's day 2 of the taper. You're not allowed to get crazy yet!!

You've run 20 on tired legs. Between being fresh and full of energy + the race day atmosphere, you'll get'r done.

Unsolicited advice: The taper is meant to be a tapering of quantity, not quality. Don't let yourself fall into the trap of backing off on your efforts. Keep doing what you've been doing, just cut back on the mileage.

 

[ChiefD]

So, now that I'm in the taper period, I start to think to myself: How the hell am I gonna run six extra miles, since the longest I've run is 20?

####, I'm nervous.

I think everyone's different. A 20 mile long run before the marathon wasn't enough for me. I bonked hard around mile 22 in my actual race. But 20 miles seems to be a standard that works for a lot of people.

Thanks, that helps.

 

[tri-man 47]

OK! First run in over three weeks (!). 6 miles @ 8:12, which is MP. Ran with a good negative split (8:17/8:07). I still feel a little and occasional soreness in the piriformis, but I don't feel like I'll be hurting it further with some running. Besides, I do have the relay race this weekend and needed at least one test run before that. Very pleased. I didn't wear the HRM, but I was in my slow breathing pattern throughout. And this was my first experience of running while on the new, faculty schedule ...and I love it. No need to clock-watch and rush out the door; no need to hustle after the run. And with the university a mile away, I could walk in as a post-run stretch.

Chief, enjoy the madness! Like igbomb, I've always liked some 20+ runs, but as Ned notes, you've been running on tired legs. In fact, my thought while cruising nicely this morning was "fresh legs." You'll be fine come race day. The Chicago Marathon has a bit of an isolated stretch down at its southernmost point, but for those final miles, you turn back north along the lakefront with the city in the distance ahead of you. It's a great view, and as you get closer, the crowds will pick up and carry you home. I wish I could be there to cheer you on!

 

[igbomb]

So, now that I'm in the taper period, I start to think to myself: How the hell am I gonna run six extra miles, since the longest I've run is 20?

####, I'm nervous.

I think everyone's different. A 20 mile long run before the marathon wasn't enough for me. I bonked hard around mile 22 in my actual race. But 20 miles seems to be a standard that works for a lot of people.

Thanks, that helps.

Sorry. I wondered if I should even post it.

Even with my bonk, I still made it. And I still had a time I could be proud of. And, ten years later, the time means nothing. The sheer fact that I finished is all that I remember.

 

[ChiefD]

So, now that I'm in the taper period, I start to think to myself: How the hell am I gonna run six extra miles, since the longest I've run is 20?

####, I'm nervous.

I think everyone's different. A 20 mile long run before the marathon wasn't enough for me. I bonked hard around mile 22 in my actual race. But 20 miles seems to be a standard that works for a lot of people.

Thanks, that helps.

Sorry. I wondered if I should even post it.

Even with my bonk, I still made it. And I still had a time I could be proud of. And, ten years later, the time means nothing. The sheer fact that I finished is all that I remember.

Nah, no worries. I'll be fine. Just normal pre-race jitters. If I was running a half I would be REALLY fired up. Just my first marathon, so no idea what to expect.

 

[tri-man 47]

So, now that I'm in the taper period, I start to think to myself: How the hell am I gonna run six extra miles, since the longest I've run is 20?

####, I'm nervous.

I think everyone's different. A 20 mile long run before the marathon wasn't enough for me. I bonked hard around mile 22 in my actual race. But 20 miles seems to be a standard that works for a lot of people.

Thanks, that helps.

Sorry. I wondered if I should even post it.

Even with my bonk, I still made it. And I still had a time I could be proud of. And, ten years later, the time means nothing. The sheer fact that I finished is all that I remember.

lol ..."Hey, Chief, don't Sand the start or you might end up igbombing the finish."

 

[Juxtatarot]

Unsolicited advice: The taper is meant to be a tapering of quantity, not quality. Don't let yourself fall into the trap of backing off on your efforts. Keep doing what you've been doing, just cut back on the mileage.

I worry some about the opposite. Legs get fresher and the body wants to go faster. Tapers aren't easy!

 

[Nigel]

Chief, I felt the same way as you but running just the one 20 ended up working out well for me. In fact relative to my pace the 20 felt harder on tired legs than the 26.2 on fresh ones. You'll be fine.

 

[ChiefD]

So, now that I'm in the taper period, I start to think to myself: How the hell am I gonna run six extra miles, since the longest I've run is 20?

####, I'm nervous.

But no hills!

Yeah, this part I'm excited about. KC is a lot more hilly than people give it credit for, so I'm looking forward to somewhat of a flat course.

And to be honest, this 20 miler had some great mental moments in it. I had two things going for me: I re-read some of the Advanced Marathoning book on my flight to Boston, and also remembered something I think grue or stevec said months ago. Sometimes you'll feel like crap during the run and as fast as it comes on, it mysteriously disappears.

This happened a couple of times on Sunday. I was pushing my pace and just didn't feel right after about 3 or 4 miles, but then I thought of that and just told myself to wait it out. And I started getting into a groove again after a few minutes.

I'm in better shape than I probably give myself credit for. My weight is down about 3 more pounds from the spring half, so I'm right where I want to be. I feel lean and quicker for sure. Just need to make sure my nutrition is good, and I should be fine.

 

[Nigel]

I finished a 40M week with a pretty good 10 on Saturday, 8:13 pace with a 7:14 to finish. Ran a sluggish 5 yesterday and 8.1 this morning @7:51 wihich started slow and built up to a 6:33 7th mile which Strava tells me is a PR.

I've got a 5k Sunday and don't think I'm quite ready to go under 20 but want to see how close I can get. The course is downhill the first half, then flattens out before a 60ft climb over the last .25M. I hope to be around 6:25 pace when I get to the hill then see what I have left.

 

[Juxtatarot]

The question "is 20 enough?" is always an interesting one to read about. However, I suspect it really doesn't matter all that much. Weekly training volume is probably more important as it what you actually do around race day: running a realistic pace, tapering right, getting enough sleep, nutrition, hydration, etc.

 

[Hang 10]

So, now that I'm in the taper period, I start to think to myself: How the hell am I gonna run six extra miles, since the longest I've run is 20?

####, I'm nervous.

I think everyone's different. A 20 mile long run before the marathon wasn't enough for me. I bonked hard around mile 22 in my actual race. But 20 miles seems to be a standard that works for a lot of people.

Bonking has little to do with your longest run of your training cycle. Most the time it just means you went out too fast. My longest training run before my 50K last year was 17 miles. I PR'd by over 10 minutes.

 

[Hang 10]

The question "is 20 enough?" is always an interesting one to read about. However, I suspect it really doesn't matter all that much. Weekly training volume is probably more important as it what you actually do around race day: running a realistic pace, tapering right, getting enough sleep, nutrition, hydration, etc.

Also, your body doesn't know distance. It has no idea how far you ran in a given day. It knows intensity and duration. If you hit 3 hours in a training run, than that's pretty much all you can do without risking injury.

You are going to be fine, Chef.

 

[igbomb]

So, now that I'm in the taper period, I start to think to myself: How the hell am I gonna run six extra miles, since the longest I've run is 20?

####, I'm nervous.

I think everyone's different. A 20 mile long run before the marathon wasn't enough for me. I bonked hard around mile 22 in my actual race. But 20 miles seems to be a standard that works for a lot of people.

Bonking has little to do with your longest run of your training cycle. Most the time it just means you went out too fast. My longest training run before my 50K last year was 17 miles. I PR'd by over 10 minutes.

Fair enough. I may have read into it more than I should.

I was far from an experienced runner, my marathon was the first race I had ever signed up for and I wasn't a runner before starting my training. And I had nowhere near the mileage that I probably should have.

I'm not planning another marathon anytime soon, but I'll certainly put in a lot more groundwork before considering again.

 

[Juxtatarot]

I finished a 40M week with a pretty good 10 on Saturday, 8:13 pace with a 7:14 to finish. Ran a sluggish 5 yesterday and 8.1 this morning @7:51 wihich started slow and built up to a 6:33 7th mile which Strava tells me is a PR.

I've got a 5k Sunday and don't think I'm quite ready to go under 20 but want to see how close I can get. The course is downhill the first half, then flattens out before a 60ft climb over the last .25M. I hope to be around 6:25 pace when I get to the hill then see what I have left.

You've been a lot of fun to follow on Strava. You're going to kill it!

 

[Gator Shawn]

Tapering is more of an advanced concept right?

I have my first 5K next Saturday and I had planned on working on distance and pace all the way up through next Thursday. Taking Friday off, racing Saturday.

Should I give myself more rest?

 

[Hang 10]

So, now that I'm in the taper period, I start to think to myself: How the hell am I gonna run six extra miles, since the longest I've run is 20?

####, I'm nervous.

I think everyone's different. A 20 mile long run before the marathon wasn't enough for me. I bonked hard around mile 22 in my actual race. But 20 miles seems to be a standard that works for a lot of people.

Bonking has little to do with your longest run of your training cycle. Most the time it just means you went out too fast. My longest training run before my 50K last year was 17 miles. I PR'd by over 10 minutes.

Fair enough. I may have read into it more than I should.

I was far from an experienced runner, my marathon was the first race I had ever signed up for and I wasn't a runner before starting my training. And I had nowhere near the mileage that I probably should have.

I'm not planning another marathon anytime soon, but I'll certainly put in a lot more groundwork before considering again.

Yeah, a marathon is a tough race for even the best of us. Your first is even more difficult because how do you really know what kind of a pace you can sustain? Also, these one size fits all beginner marathon plans aren't for everyone.

The hanson training plan longest run is 16 miles. And I've read that many Euro plans max at 30K (18.6 miles). Like Juxt said though, it's more about total volume for the week.

I ran my first (and only) marathon using a training plan that only had 3 days of running a week. My long run was taking up over 50% of my total volume of the week! I ended up slightly fading at the end but still came within 5 minutes of my optimistic goal.

You just never know until you get through your first.

 

[Hang 10]

Tapering is more of an advanced concept right?

I have my first 5K next Saturday and I had planned on working on distance and pace all the way up through next Thursday. Taking Friday off, racing Saturday.

Should I give myself more rest?

A day off before your race should be plenty. Tapering is way more important in the longer races when you're volume is way up.

 

[FUBAR]

The question "is 20 enough?" is always an interesting one to read about. However, I suspect it really doesn't matter all that much. Weekly training volume is probably more important as it what you actually do around race day: running a realistic pace, tapering right, getting enough sleep, nutrition, hydration, etc.

That sounds like a lot of work.

 

[The Commish]

Yup....what I was afraid of. Starting at square one is required

 

[MAC_32]

Tapering is more of an advanced concept right?

I have my first 5K next Saturday and I had planned on working on distance and pace all the way up through next Thursday. Taking Friday off, racing Saturday.

Should I give myself more rest?

For 5K's, freshness > fitness. I'd go until Tuesday, do a shake out run Thursday and take both Wednesday and Friday off.

 

[Juxtatarot]

The question "is 20 enough?" is always an interesting one to read about. However, I suspect it really doesn't matter all that much. Weekly training volume is probably more important as it what you actually do around race day: running a realistic pace, tapering right, getting enough sleep, nutrition, hydration, etc.

That sounds like a lot of work.

Tell me about it! I've run 9 marathons and have done it wrong 9 times!

 

[Ned]

The question "is 20 enough?" is always an interesting one to read about. However, I suspect it really doesn't matter all that much. Weekly training volume is probably more important as it what you actually do around race day: running a realistic pace, tapering right, getting enough sleep, nutrition, hydration, etc.

That sounds like a lot of work.

Tell me about it! I've run 9 marathons and have done it wrong 9 times!

A-friggin-men.

 

[tri-man 47]

Yup....what I was afraid of. Starting at square one is required

Learn your lesson and stick with it, now!!!

 

[Gator Shawn]

Ran an extra 1/4 mile so I didn't get robbed this time. 93 + 68 = 171 suck index. October 3rd is going to be a cake walk.

Pace dropped every mile but under the circumstances, I am okay

https://www.strava.com/activities/397259333

Why do you choose to run right in the heat of the day? You a sadist?

Close. A former Marine. "The more we sweat in training, the less we bleed in battle."No, to be honest I didn't realize it was that hot. It felt good when I first got out there, it surprised me when I looked up the temp and dew point when I got back.

I don't mind it, I like sweating, it just limits my distance now because I can only carry about 20 oz of water and I go through that in about 2 miles at this heat. So today I ran 2.2 out and back, stopped at my house refiled my bottle then ran another 1.25.

One thing to consider is that you'll get better quality workouts in less extreme conditions. If cooler temps would allow you go further and faster, don't you think that would be beneficial?

Got up at 6:30 and did my run. I was drenched by the end of the run. Sweat dripping off my headsweats race hat. But, I did a 2-mile PR and 5K PR. So yeah. I just find that after 2 miles I was out of energy and dropped my stride length down. I keep the pace pretty even through the run thanks to that running cadence that Spotify provides. By the way, Track 2 on the Epic is pretty much the loading screen music from Strike At Karkand if you ever played Battlefield 2. . Maybe I need to get up at 6:00 and have a half a banana or something.

https://www.strava.com/activities/398416380

SI was 77 + 74 so 151 which is still pretty damn high.

So excited for next weekend. I think with the race atmosphere (even though it's a casual 5K run/walk) and my preparation I am going to do a PR again there.

 

[Hang 10]

Ran an extra 1/4 mile so I didn't get robbed this time. 93 + 68 = 171 suck index. October 3rd is going to be a cake walk.

Pace dropped every mile but under the circumstances, I am okay

https://www.strava.com/activities/397259333

Why do you choose to run right in the heat of the day? You a sadist?

Close. A former Marine. "The more we sweat in training, the less we bleed in battle."No, to be honest I didn't realize it was that hot. It felt good when I first got out there, it surprised me when I looked up the temp and dew point when I got back.

I don't mind it, I like sweating, it just limits my distance now because I can only carry about 20 oz of water and I go through that in about 2 miles at this heat. So today I ran 2.2 out and back, stopped at my house refiled my bottle then ran another 1.25.

One thing to consider is that you'll get better quality workouts in less extreme conditions. If cooler temps would allow you go further and faster, don't you think that would be beneficial?

Got up at 6:30 and did my run. I was drenched by the end of the run. Sweat dripping off my headsweats race hat. But, I did a 2-mile PR and 5K PR. So yeah. I just find that after 2 miles I was out of energy and dropped my stride length down. I keep the pace pretty even through the run thanks to that running cadence that Spotify provides. By the way, Track 2 on the Epic is pretty much the loading screen music from Strike At Karkand if you ever played Battlefield 2. . Maybe I need to get up at 6:00 and have a half a banana or something.

https://www.strava.com/activities/398416380

So excited for next weekend. I think with the race atmosphere (even though it's a casual 5K run/walk) and my preparation I am going to do a PR again there.

Way to get out there.

The other best part of doing your running in the morning is that it's one less thing you have to worry about. It's nice feeling knowing that no matter what happens today, at least I got my run in.

 

[Hang 10]

PBM,

Started getting some sinus issues this weekend and without thinking back to your posts, I bought some Allegra D. My past two runs have been complete crap. Could be the allegra or it could be that I'm just sick.

 

[Nigel]

So true Hang. I couldn't get myself out of bed this morning, and my backup plan to run at lunch is now f'd by a noon meeting someone just put on my calendar. Now I'll be in a ####ty mood all day.

 

[pbm107]

PBM,

Started getting some sinus issues this weekend and without thinking back to your posts, I bought some Allegra D. My past two runs have been complete crap. Could be the allegra or it could be that I'm just sick.

That sucks, I was in the same boat a few weeks ago. I couldn't tell if I was sick or if it was my allergies. I will never take Allegra again as I am convinced that is what ruined my half.

 

[Ned]

So true Hang. I couldn't get myself out of bed this morning, and my backup plan to run at lunch is now f'd by a noon meeting someone just put on my calendar. Now I'll be in a ####ty mood all day.

Sounds like you need a dr. appt at noon.

 

[Hang 10]

So true Hang. I couldn't get myself out of bed this morning, and my backup plan to run at lunch is now f'd by a noon meeting someone just put on my calendar. Now I'll be in a ####ty mood all day.

Yup. People who don't workout or run don't really understand that mindset. My wife used to give me a hard time for spending too much time at the gym. Had to explain to her why missing me for a few hours is better than having me home being an #######.

 

[Hang 10]

PBM,

Started getting some sinus issues this weekend and without thinking back to your posts, I bought some Allegra D. My past two runs have been complete crap. Could be the allegra or it could be that I'm just sick.

That sucks, I was in the same boat a few weeks ago. I couldn't tell if I was sick or if it was my allergies. I will never take Allegra again as I am convinced that is what ruined my half.

Yeah, I got an antibiotic yesterday and skipped the allegra today. I definitely feel better than the previous couple days but my resting heart rate is up. Hopefully tomorrow I'll get back to normal.

 

[The Commish]

Yup....what I was afraid of. Starting at square one is required

Learn your lesson and stick with it, now!!!

Well....I do have a pretty good excuse this time.

 

[Nigel]

Have we heard from Grue and how the marathon pacing went?

 

[2Young2BBald]

If you guys are bored at work, click here: http://danceswithdirt.com/index.php/hell-registration/team-registrationand click on the confirmed teams for the dirt relay TriMan and I (and the rest of #viagra) are running this weekend. My first time being "bibbed up" since the knee injury in March

 

[tri-man 47]

Have we heard from Grue and how the marathon pacing went?

I saw he ran a 3:38 ...not sure how that affected his 3:35 pace group (a buddy of his was the second pacer ..maybe he brought 'em home?).