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Ran a 10k - Official Thread (20 Viewers)
- Thread starter Ned
- Start date
El Floppo
Footballguy
the HS winner from the link above was 4:37
that seems pretty freaking fast. IIRC, the guys on my HS team would do it around 5:00
Juxtatarot
Footballguy
Yes, I saw that. I was surprised that second through fourth were at 5:06 - I expected faster. Although this seems to be an unusual event, not your typical track meet.
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Ned
Footballguy
There's a local kid here rewriting the DE record books. He just dropped a 4:11 in the 1600m at counties.
Well that makes more sense. I was wondering what type of high schoolers were half covered in tats and going bald.
SFBayDuck
Footballguy
An Oregon high school kid (and future Oregon Duck) just dropped a sub-4:00 a couple of weeks back at Hayward Field. Sixth high schooler ever to do so.There's a local kid here rewriting the DE record books. He just dropped a 4:11 in the 1600m at counties.
MAC_32
Footballguy
I did 4:34, which qualified for regional but not state. Iirc, needed 4:25 to qualify for state and 4:20 to place.
Juxtatarot
Footballguy
MAC_32
Footballguy
If you couldn't run 4:50 then they either moved you to the 800 or 3200. That was the magic number for placing in league. District closer to 4:40.Eta, speaking upper class men. Freshman and sophomores were closer to 5:00, gotta create a baseline.
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Sand
Footballguy
I'm laughing with you. No, really.bike - 1 hour of hills, felt really sluggish. surprisingly so. Felt heavy like I could barely move the damn bike. Figured the 3 hours yesterday plus an hour hiking with the boys did me in. Averaged about 17.2mph. Got back to the garage and saw my left rear brake was rubbing against the rim.
FUBAR
Footballguy
Just glad this happened before Sunday.I'm laughing with you. No, really.bike - 1 hour of hills, felt really sluggish. surprisingly so. Felt heavy like I could barely move the damn bike. Figured the 3 hours yesterday plus an hour hiking with the boys did me in. Averaged about 17.2mph. Got back to the garage and saw my left rear brake was rubbing against the rim.
18 minute run today On the way home from work.
2 min warm up; 30 sec race pace, 30 sec ez, repeat 14 times; 2 min cool down
Sand
Footballguy
I'm currently on the road - pure vacation time. Dragged the kids with us and have'n't throttled them yet, so I guess it's going ok. Two activities thus far - The Burren and Connemarra. Kids had a good time with both, though colder and windier than is typical this time of year. Hopefully the rain stays at bay.
El Floppo
Footballguy
this is making more sense.
I remembered an old soccer teammate who also ran track- did 2m just under 10mins.
I didn't know they were mutually exclusive. I finally got badgered into joining the site by some running friends last week and you pretty much have to use your garmin to sync your data in there? or at least you want to go after records on segments? I know you can manually enter some of your training sessions if you used a treadmill or didn't bring your garmin.
Also, to worrieking, I am nowhere near the fastest miler we have on this board. I ran 4:27 in high school but my best 1500 in college (4:05) is actually about the same as Koby's best mile. When he is crossing the finish I am just coming off that last turn onto the homestretch.
Brony
Footballguy
sounds awesome. Turns out I was downtown Chicago Sunday and wondering if you guys made it down there. Hope your travels are going well!
Ned
Footballguy
Where's koby been, anyway?I didn't know they were mutually exclusive. I finally got badgered into joining the site by some running friends last week and you pretty much have to use your garmin to sync your data in there? or at least you want to go after records on segments? I know you can manually enter some of your training sessions if you used a treadmill or didn't bring your garmin.
Also, to worrieking, I am nowhere near the fastest miler we have on this board. I ran 4:27 in high school but my best 1500 in college (4:05) is actually about the same as Koby's best mile. When he is crossing the finish I am just coming off that last turn onto the homestretch.
Hang 10
Footballguy
Been a long time for sure.Where's koby been, anyway?I didn't know they were mutually exclusive. I finally got badgered into joining the site by some running friends last week and you pretty much have to use your garmin to sync your data in there? or at least you want to go after records on segments? I know you can manually enter some of your training sessions if you used a treadmill or didn't bring your garmin.
Also, to worrieking, I am nowhere near the fastest miler we have on this board. I ran 4:27 in high school but my best 1500 in college (4:05) is actually about the same as Koby's best mile. When he is crossing the finish I am just coming off that last turn onto the homestretch.
And where is Chiefs at? Probably off polishing his age group award.
MAC_32
Footballguy
I've had some mini-breakthrough's lately. I was getting real frustrated earlier this month, but patience is starting to pay off.
2 weeks ago when my confidence was really starting to suffer I rocked out an uncomfortably comfortable 29 minute 4 mile run despite howling winds. I really needed that confidence boost. After a day off and strength training over lunch I had my best long run of the year, doing 8 trail miles at an 8:20 pace. 5 days later was the 4 mile sprint workout when we were knee deep in music discussions last week. After a 7 mile recovery run I did inventory and realized I had ran 6 times in the last 10 days, four of 6+ miles, and both of the 4 miles runs were somewhat more intense so I took 4 days (running) rest.
I came back with 10 trail miles Monday. The first mile is up a very steep incline and the last one is back down. The middle 8? Over the river and through the woods with plenty of up's and down's and technical terrain throughout. No split under 8:50, none over 9:08, and despite the heat/humidity and a system full of alcohol and dead animals I felt great afterwards. I took yesterday off and had only intended to lift today, but my body is telling me it wants a two-a-day so 'm thinking hill sprints after work.
And now I want to race.
2 weeks ago when my confidence was really starting to suffer I rocked out an uncomfortably comfortable 29 minute 4 mile run despite howling winds. I really needed that confidence boost. After a day off and strength training over lunch I had my best long run of the year, doing 8 trail miles at an 8:20 pace. 5 days later was the 4 mile sprint workout when we were knee deep in music discussions last week. After a 7 mile recovery run I did inventory and realized I had ran 6 times in the last 10 days, four of 6+ miles, and both of the 4 miles runs were somewhat more intense so I took 4 days (running) rest.
I came back with 10 trail miles Monday. The first mile is up a very steep incline and the last one is back down. The middle 8? Over the river and through the woods with plenty of up's and down's and technical terrain throughout. No split under 8:50, none over 9:08, and despite the heat/humidity and a system full of alcohol and dead animals I felt great afterwards. I took yesterday off and had only intended to lift today, but my body is telling me it wants a two-a-day so 'm thinking hill sprints after work.
And now I want to race.
ChiefD
Footballguy
Been a long time for sure.Where's koby been, anyway?I didn't know they were mutually exclusive. I finally got badgered into joining the site by some running friends last week and you pretty much have to use your garmin to sync your data in there? or at least you want to go after records on segments? I know you can manually enter some of your training sessions if you used a treadmill or didn't bring your garmin.
Also, to worrieking, I am nowhere near the fastest miler we have on this board. I ran 4:27 in high school but my best 1500 in college (4:05) is actually about the same as Koby's best mile. When he is crossing the finish I am just coming off that last turn onto the homestretch.
And where is Chiefs at? Probably off polishing his age group award.
My reward for that run on Monday was installing a tile backsplash in my kitchen that afternoon. So I am one sore human the last couple of days. Will get out there later today for a short run, then off to Chicago for the weekend to watch the Royals at Wrigley.
gruecd
Footballguy
If you feel like road tripping, I'm looking for someone to join me for the Brewers/Royals game in Milwaukee on June 16!
tri-man 47
Footballguy
AAABatteries
Footballguy
Did 4 miles on the treadmill last night - storms in the area the last couple days so I didn't want to chance being out. I'm able to do more sustained jogging (12 min/mile) and some running (10 min/mile) but my leg strength is still my big limiting factor.
Do you guys mix leg workouts in on off days or even run days? How often?
Do you guys mix leg workouts in on off days or even run days? How often?
Hang 10
Footballguy
I cross train about twice a week and most the time I do a full body weight training routine. I run around 3 miles those mornings as well. You should hit your legs at least once a week. If you don't want to use weights, you could always try some hill sprints.
FUBAR
Footballguy
hills, lunges, air squats, jump box, etc. Lots of options.
Tri-guys:
Looks like Raleigh HIM won't be wetsuit legal - which just means if I wore the wetsuit I wouldn't get an award or WC slot (not happening anyway) but would also start in the last wave, 40 minutes later than my AG start. Not really an issue, but then trying to pass many people on the bike (hopefully) and finishing after 1:30 pm, roughly 87 degrees / 151 Suck index.
In short, if not WS legal, I'm not sure it's worth it to wait and wear it.
Any opinions on whether wearing the wetsuit is worth the few degrees and being behind more people? The last few waves will, on average, be faster than the middle waves (they start with pro, then go old--> young) but there will still be more people I'd expect to pass.
SFBayDuck
Footballguy
gruecd
Footballguy
See, and that sounds positively miserable to me. I've never understood the appeal of being "unplugged" like that for so long. To each his own, I guess. Enjoy!
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Nigel
Footballguy
Went out for a run Tuesday morning and about 3.5M in I went into afib and had to walk 1.5 home. First time it ever happened during a run. Usually it goes back into rhythm after a couple of hours but this one persisted so I had to go ito the hospital and get a cardioversion yesterday. I really need to expedite the ablation.
Good as new today though. Went out this morning with the plan of warming up with a mile then doing a hard 3 and a 1M cooldown. These were the splis:
8:38
7:55
7:33
6:48
7:57
It was a down and back. First 1.5 of the middle three was mostly uphill, then the reverse on way back. I was only looking at overall pace as I ran so had little idea how fast I did that 4th mile until I synched the data. And the 5th mile felt at the time like I was doing a 9:00 pace, which was my intention. Makes me think I have a 5K in the low 22s in me.
Good as new today though. Went out this morning with the plan of warming up with a mile then doing a hard 3 and a 1M cooldown. These were the splis:
8:38
7:55
7:33
6:48
7:57
It was a down and back. First 1.5 of the middle three was mostly uphill, then the reverse on way back. I was only looking at overall pace as I ran so had little idea how fast I did that 4th mile until I synched the data. And the 5th mile felt at the time like I was doing a 9:00 pace, which was my intention. Makes me think I have a 5K in the low 22s in me.
FUBAR
Footballguy
I try to do this when we go to the beach each year for a week, but at the end of the day I end up on the net while my kids get some downtime.
Can certainly see the attraction though.
Juxtatarot
Footballguy
Nice run Nigel! I'm pretty sure Chief couldn't drop a 6:48 like that!
gruecd
Footballguy
Ned
Footballguy
You're friggin' nuts doing any kind of speed work in this slop!Today was a nice reminder that running with over 150 SI, sucks.
Just 10 min w/u, 60 second intervals slightly faster than HM pace x 12, 4 min c/d
it's #######' hot
Hang 10
Footballguy
FUBAR
Footballguy
You're friggin' nuts doing any kind of speed work in this slop!
Just 10 min w/u, 60 second intervals slightly faster than HM pace x 12, 4 min c/d
it's #######' hot
won't have much choice come Sunday.
Ned
Footballguy
Man, you're braver than I am. Weren't you a little worried running that hard right after an episode? Glad to see you're doing fine!
tri-man 47
Footballguy
Do former tri-guys count? Tough call. Without the wetsuit, you'll be a few minutes slower on the swim and put in more effort ..however, you'll have more race time in the earlier part of the day, though finishing at 12:30 or 1:30 won't be much different, I expect. With the wetsuit, you'll save some time and effort on the swim and potentially lose that time running in the midday heat. Then again, your race within the race could be to pass as many people as possible after the later start. I don't think passing people on the bike will be a problem. So tactically, it seems like a wash. I'd think it comes down to (a) your reliance on the wetsuit, and/or (b) whether the late start excites you (catch-and-pass) or makes you anxious.
Ned
Footballguy
El Floppo
Footballguy
Hang 10
Footballguy
Get that ablation done. If you're running those splits with BPM lowering medication, I can only imagine how beastly you'll be off it!
Northern Voice
Footballguy
Went for a quick run after work without my wife for first time in a while, decided to push to see if I could get my first sub-30 minute 5K...
Came in at 29:16, according to Strava.
Came in at 29:16, according to Strava.
