ChiefD
Footballguy
I almost signed up for one of those: the exam at the end was a little too much for me.
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Ran a 10k - Official Thread (9 Viewers)
- Thread starter Ned
- Start date
gruecd
Footballguy
Didn't manage to do my planned 15-miler this past weekend 
but I did get out for 10 miles yesterday afternoon, and I'm doing a 6/4 double today before doing another 10-miler tomorrow. Hoping for 15 on Saturday, but there's a new lounge opening on Friday night, and we're planning to check it out, so who knows... 
but I did get out for 10 miles yesterday afternoon, and I'm doing a 6/4 double today before doing another 10-miler tomorrow. Hoping for 15 on Saturday, but there's a new lounge opening on Friday night, and we're planning to check it out, so who knows... 
pbm107
Footballguy
It is raining pretty good here up the road from you, is soccer cancelled? Temps are as good as you're going to get in June around here, expecting to see an 18:XX.Small chance I might sneak into a 5K tomorrow night. I've been assistant coaching my boys' U8 soccer team - if our practice is rained out, me and the coach are going to go hit up a local 5K together. I haven't raced a 5K since last JulyI'm pretty sure my PR (19:20) is soft...
Temps should be decent, but we'll probably get wet. Just the thought of racing gets me fired up!
Ned
Footballguy
Yup, soccer cancelled, so it's on! The rain has stopped here and will be a beautiful 110 SI at the gun (6:30).It is raining pretty good here up the road from you, is soccer cancelled? Temps are as good as you're going to get in June around here, expecting to see an 18:XX.Small chance I might sneak into a 5K tomorrow night. I've been assistant coaching my boys' U8 soccer team - if our practice is rained out, me and the coach are going to go hit up a local 5K together. I haven't raced a 5K since last July
Temps should be decent, but we'll probably get wet. Just the thought of racing gets me fired up!
ClownCausedChaos2
Footballguy
Good luck Ned!
ChiefD
Footballguy
Just entered my training calendar for the fall marathon. 18 week countdown starts next week. My vacation is going to be in week two unfortunately, but there will be a lot of hiking with my boys that should help a bit. The drinking and fishing part is gonna derail me though. 
Getting excited for this training cycle. Not excited it's in the dead of summer, but should prepare me well. At the moment, I based it off the Higdon Intermediate I Plan. Not sure if I should step it up, but seems to be a good mileage for me.
Getting excited for this training cycle. Not excited it's in the dead of summer, but should prepare me well. At the moment, I based it off the Higdon Intermediate I Plan. Not sure if I should step it up, but seems to be a good mileage for me.
FUBAR
Footballguy
Just entered my training calendar for the fall marathon. 18 week countdown starts next week. My vacation is going to be in week two unfortunately, but there will be a lot of hiking with my boys that should help a bit. The drinking and fishing part is gonna derail me though.
Getting excited for this training cycle. Not excited it's in the dead of summer, but should prepare me well. At the moment, I based it off the Higdon Intermediate I Plan. Not sure if I should step it up, but seems to be a good mileage for me.
I looked at fall races, but the races I would do either fall on the same day as my SIL's wedding or when we're going to be at Hilton head.
Except a family adventure race in December in Birmingham. Should be fun.
tri-man 47
Footballguy
Ned
Footballguy
Thanks! I guess you found which race I was doing! The course was an out/back, which I love. It was hillier than I wanted, but I knew the area so it didn't come as a shock. That just means I can shave off more time later on my shiny new PR!
It was a dreary mess, but it was good racing conditions. Slippery, but good! I started out with the leaders and knew we were flying. I looked at my watch around the 0.25mi mark and saw 4:58 pace. Sand would be proud!
Yeah, OK you got me, Mr fast guy..... I settled in with 3 other guys for the next 1.5. Most of the hills were on the Out portion of the course, which sets up for a nice return home.I was able to shake the 2 teens I was running with in the hills at about 1.25. I spoke to the guy who came in 2nd in my AG (finished 0:52 back) - he said he was a few second behind me until we hit the hills and said I just took off. I didn't think I took off, but it felt nice to hear that! I was alone in 4th place the rest of the way. Playing the accordian game with 3rd place, but just didn't have the juice to close on him to make a move. I was maxed out and wheezing like a smoker at 2.25 and had no kick. There were a few demoralizing rollers in the last 0.5mi that had me really questioning if I could keep going at that pace.
1 - 5:57/182
2 - 6:13/187
3 - 6:07/186
0.1 - 5:55/189
NEW PR - 18:52
I ended up 4/123 OA and 1/14 in my AG. Won a nice $25 gift card to a popular burrito place, so I got to run for free. On top of all that, my buddy who's new to running (old HS soccer friend who we now have kids playing on the same team) ran a 21:30 for a 0:12 PR.
ClownCausedChaos2
Footballguy
Nice job Ned! Congrats!
Ned
Footballguy
Wow awesome race, Ned! Stoked for you to get into the sub 19 minute club. Even more stoked that I still have 3 seconds on you.
Race ya to 17:59.
Hang 10
Footballguy
Now you're talking. We can wave to Juxt on the way.Wow awesome race, Ned! Stoked for you to get into the sub 19 minute club. Even more stoked that I still have 3 seconds on you.
FUBAR
Footballguy
Awesome!Thanks! I guess you found which race I was doing! The course was an out/back, which I love. It was hillier than I wanted, but I knew the area so it didn't come as a shock. That just means I can shave off more time later on my shiny new PR!It was a dreary mess, but it was good racing conditions. Slippery, but good! I started out with the leaders and knew we were flying. I looked at my watch around the 0.25mi mark and saw 4:58 pace. Sand would be proud!
I was able to shake the 2 teens I was running with in the hills at about 1.25. I spoke to the guy who came in 2nd in my AG (finished 0:52 back) - he said he was a few second behind me until we hit the hills and said I just took off. I didn't think I took off, but it felt nice to hear that! I was alone in 4th place the rest of the way. Playing the accordian game with 3rd place, but just didn't have the juice to close on him to make a move. I was maxed out and wheezing like a smoker at 2.25 and had no kick. There were a few demoralizing rollers in the last 0.5mi that had me really questioning if I could keep going at that pace.
1 - 5:57/182
2 - 6:13/187
3 - 6:07/186
0.1 - 5:55/189
NEW PR - 18:52
I ended up 4/123 OA and 1/14 in my AG. Won a nice $25 gift card to a popular burrito place, so I got to run for free. On top of all that, my buddy who's new to running (old HS soccer friend who we now have kids playing on the same team) ran a 21:30 for a 0:12 PR.
What did you do to warm up?
Juxtatarot
Footballguy
Very impressive Ned! Congrats on the PR and AG win! I know you had some down time in training before your ultra. It's nice to see you back to crushing it again!
Ned
Footballguy
Thanks!Warmup was a too fast mile. I ran it with my buddy and we were going too fast for what I like. I usually run 2mi around 9:00 pace for a 5K, but since we were going too fast I suggested we turn around early. I didn't turn my watch on, but guess we were around 7:45ish.
I threw in a couple of striders right before the gun.
Sand
Footballguy
tri-man 47
Footballguy
Hang 10
Footballguy
Ok, someone talk me off the heart rate training ledge. I'm running out of patience (literally) for running so slow. How come my easy run paces based on heart rate are so much slower what McMillan says they should be? Based on my last race, I can run at least a 6:30 pace for a 10K but my "easy" runs at the same distance are almost 3 minutes a mile slower! I'm wondering if it would just be better to run by pace and actually get more miles in. Would this hamper my aerobic development? Sometimes I wonder if 5-10 BPM really means that much in the grand scheme of things.
jomar
Footballguy
ran the same route yesterday:
Mile 1 - 8:36
Mile 2 - 8:29
Mile 3 - 8:14
.1 - :48 7:59 pace
26:07 total. another 23 seconds knocked off
jomar
Footballguy
also ran 5 miles on Sunday
Mile 1 - 9:12
Mile 2 - 9:17
Mile 3 - 9:35
Mile 4 - 9:14
Mile 5 - 8:48
46:06 total 9:13 avg pace
felt pretty good all run. Mile 3 is the most uphill mile of the group.
I'm going to try to run 10k sometime in the next week to see what happens. maybe try and find a 10k race towards the end of the summer.
Mile 1 - 9:12
Mile 2 - 9:17
Mile 3 - 9:35
Mile 4 - 9:14
Mile 5 - 8:48
46:06 total 9:13 avg pace
felt pretty good all run. Mile 3 is the most uphill mile of the group.
I'm going to try to run 10k sometime in the next week to see what happens. maybe try and find a 10k race towards the end of the summer.
ChiefD
Footballguy
This has been my frustration through the whole HR training thing. But I have seen gains over time by my pace dropping at the same heart rate on my easy runs. But I'm also starting to realize this is a long term solution and commitment. Big gains won't happen overnight.
parasaurolophus
Footballguy
Suffered my first serious wipeout Saturday. Caught my toe on some raised asphalt. Face first. Luckily I had gloves on and the ground was soaked since it was pouring. You never realize just how old you are until you fall. Amazing how 18 year old me would have laughed it off, but 37 year old me feels like I was hit by a linebacker. Was still more enjoyable than the 20 miles in the rain I ran.
I will be writing a letter to my mayor though. This has always bothered me, but has finally affected me. My city has the brilliant idea that all of the walk/don't walk signs are tied to the buttons you have to push. If you don't push the button at least 5 seconds prior to the light changing, it wont say walk until the next set of lights. On a busy street that has left turn arrows and lots of traffic I am not going to wait that long. Nobody does. So you need to look at the traffic lights to make sure it is green both directions so you don't have to worry about getting run over. Obviously running while looking off to your right and even over your shoulder isn't safe.
I still remember 5 years ago when my grandma(that was starting to lose it a bit) stood at a stoplight for 30 minutes before she had to call my dad in a panic because it would never say "Walk" and she didn't know about the button.
It is a terrible system and actually makes it unsafe and a pain to walk along any of the streets with stoplights.
I will be writing a letter to my mayor though. This has always bothered me, but has finally affected me. My city has the brilliant idea that all of the walk/don't walk signs are tied to the buttons you have to push. If you don't push the button at least 5 seconds prior to the light changing, it wont say walk until the next set of lights. On a busy street that has left turn arrows and lots of traffic I am not going to wait that long. Nobody does. So you need to look at the traffic lights to make sure it is green both directions so you don't have to worry about getting run over. Obviously running while looking off to your right and even over your shoulder isn't safe.
I still remember 5 years ago when my grandma(that was starting to lose it a bit) stood at a stoplight for 30 minutes before she had to call my dad in a panic because it would never say "Walk" and she didn't know about the button.
It is a terrible system and actually makes it unsafe and a pain to walk along any of the streets with stoplights.
ClownCausedChaos2
Footballguy
Hit two milestones yesterday morning: 5 miles and a sub-9:00 pace (8:57).
9:40
9:03
8:50
8:39
8:24
PM me for my address to send congratulatory gifts.
9:40
9:03
8:50
8:39
8:24
PM me for my address to send congratulatory gifts.
Hang 10
Footballguy
Yeah, it's even tougher when your goal is a marathon, which you will definitely find out. The time commitment is much larger when you're running slow. I ran 11 miles last Sunday and my running time was 1:47. I should be running almost 14 miles in that amount of time.
I guess a good modification would be not to run for distance but for time. But that's tough to do when you're so committed to a weekly mileage total.
Hang 10
Footballguy
ChiefD
Footballguy
Yeah, this has been the struggle for me too. I think for me I've learned I need to mix in some runs where I just run by feel - where I just don't look at the watch and just run by if I feel good or not. Seems to be a good compromise, and I still get in 2-3 days where I'm running strictly by the HR for the slower runs.
pbm107
Footballguy
Keeping the HR down can be difficult this time a year. It looks like on today's run and the 11 miler you mentioned that you tried to keep your avg HR at 145 #TeamGarmin. I think your max HR is higher than most, for example mine is 195 and I do most of my running under 145. It appears as though yours is around 200, so I think it would be safe for you to average 150.
Keep up the good work between your doubles and Juxt's workouts I feel like I slacker every time I upload data to garmin. I am trying to get in respectable mileage this week.
Hang 10
Footballguy
Sunday I was trying to keep my heart rate lower early because it was humid as hell and I figured I'd get some creep later in the run. Today I just ran with a group for national run day. I was pretty pleased that my BPM was down today with the cooler temps.
It's funny that you say that you feel like a slacker. It kills me to check out my friends runs on #teamgarmin because everyone runs faster than me and have a heart rate about 20 BPM lower than mine! You guys make it look so easy.
FUBAR
Footballguy
Sounds like you need to find a better place to run. (easier typed than done I'm sure)
Very much this. Forget distance for a bit if you're going to go HR training / MAF. Don't look at your pace beyond the tests.
For a distance based athlete, starting to swim sucked. Imagine going from 5 miles on an easy day to 1.5 miles on a longer day. You'll probably answer that they're different sports, which is true - use that same logic here. Sure you're running, but everything else is different.
recovery is going well. spun for an easy 45 minutes yesterday, jogged an easy 33 minutes @ 138bpm today (4 miles). Left calf is still tight but otherwise I'm not that bad.
Hang 10
Footballguy
I hoping to be talked off the ledge but not by jumping.
I just remember a simpler time when I just used to run as fast a wanted to on any given day and I PR'd everything all the time. Maybe that time is past and I've plateaued but part of me wonders if I haven't because I've had so many hiccups with injuries and such. What would 18 months of just running healthy without restrictions look like? Makes me wonder.
FUBAR
Footballguy
you just need to decide your focus. If your focus is enjoying running and staying healthy, MAF helps there too but you need to give it time. Going out and doing whatever you feel like? that's different, but in a few months will you be happier having done that or watching your time decrease as you stay healthy?I hoping to be talked off the ledge but not by jumping.
I just remember a simpler time when I just used to run as fast a wanted to on any given day and I PR'd everything all the time. Maybe that time is past and I've plateaued but part of me wonders if I haven't because I've had so many hiccups with injuries and such. What would 18 months of just running healthy without restrictions look like? Makes me wonder.
SFBayDuck
Footballguy
Are you doing regular MAF tests? Are you improving? If so, stay the course. That being said, Maffetone himself has said it's ok to vary from his formula and use a higher (or lower) sub-maximal HR as long as you are testing and improving. So if you want to run faster at a higher HR then do it. Just benchmark yourself with a standard MAF test before you start doing that, and repeat once a month or so. If you're still improving, then it's working.you just need to decide your focus. If your focus is enjoying running and staying healthy, MAF helps there too but you need to give it time. Going out and doing whatever you feel like? that's different, but in a few months will you be happier having done that or watching your time decrease as you stay healthy?I hoping to be talked off the ledge but not by jumping.
I just remember a simpler time when I just used to run as fast a wanted to on any given day and I PR'd everything all the time. Maybe that time is past and I've plateaued but part of me wonders if I haven't because I've had so many hiccups with injuries and such. What would 18 months of just running healthy without restrictions look like? Makes me wonder.
Hang 10
Footballguy
Yeah, it seems to be the most sensible way for me to train for a marathon. My biggest weakness is aerobic fitness and I now know that. That should be my focus...it just as Ned has said, it sucks.you just need to decide your focus. If your focus is enjoying running and staying healthy, MAF helps there too but you need to give it time. Going out and doing whatever you feel like? that's different, but in a few months will you be happier having done that or watching your time decrease as you stay healthy?I hoping to be talked off the ledge but not by jumping.
I just remember a simpler time when I just used to run as fast a wanted to on any given day and I PR'd everything all the time. Maybe that time is past and I've plateaued but part of me wonders if I haven't because I've had so many hiccups with injuries and such. What would 18 months of just running healthy without restrictions look like? Makes me wonder.
I just wonder how I ever hit the PR's that I've had over the years with mostly poor cardio. How can a guy that has averaged 6:16 for a 10K not be able to run 8 minute miles on his easy day?
Ned
Footballguy
You're looking at it backwards. Imagine what your 10K will be when you have a stronger aerobic base. Just because that off the shelf calculator says you should be running X:XX easily doesn't mean you can do it. Have you read the Hadd link in the OP?Yeah, it seems to be the most sensible way for me to train for a marathon. My biggest weakness is aerobic fitness and I now know that. That should be my focus...it just as Ned has said, it sucks.you just need to decide your focus. If your focus is enjoying running and staying healthy, MAF helps there too but you need to give it time. Going out and doing whatever you feel like? that's different, but in a few months will you be happier having done that or watching your time decrease as you stay healthy?I hoping to be talked off the ledge but not by jumping.
I just remember a simpler time when I just used to run as fast a wanted to on any given day and I PR'd everything all the time. Maybe that time is past and I've plateaued but part of me wonders if I haven't because I've had so many hiccups with injuries and such. What would 18 months of just running healthy without restrictions look like? Makes me wonder.
I just wonder how I ever hit the PR's that I've had over the years with mostly poor cardio. How can a guy that has averaged 6:16 for a 10K not be able to run 8 minute miles on his easy day?
I think you and I are very similar in that we're fast twitch guys trying to force our way into the slow twitch world. It's taken me literally years to get to where I'm at now and I still think I have a long ways to go.
Juxtatarot
Footballguy
By opinion differs from most others about this but I think you should stick to the McMillan training paces assuming your respiration and perceived effort seem appropriate. You'll notice your heart rate fall (weather adjusted) as the weeks go by and your fitness increases.
Regarding my heart rate, keep in mind that I feel like I'm dying if my heart rate gets to 170 when, for you, that's not that big of a deal. We're apples and oranges.
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tri-man 47
Footballguy
After crossing a city street this morning, I was turning left but caught my right toe on a bit of raised sidewalk ...had no leverage, and did a slow motion fall onto a lawn. No big deal, but I felt like a clumsy old man, which was not enjoyable.
