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Ran a 10k - Official Thread (5 Viewers)
- Thread starter Ned
- Start date
Harris
Footballguy
Hang 10
Footballguy
No problem. Here's also a site that ranks by percentage of qualifiers: http://www.marathonguide.com/races/BostonMarathonQualifyingRaces.cfm
Nigel
Footballguy
Had a 40 mile week last week, only did that once in the marathon cycle so that's a lot of miles for me. Feeling great though, as pain free as I've ever been. For the next four weeks I want to run more purposely leading up to a 5k on 8/1 but I'm not sure how to plan my weeks. Last week I ran 5, 7, 5, 8, 5, 10 and off yesterday. The wed 5 I included 8 400m intervals. Besides that all of the other miles were done at a comfortable pace, averaged 8:25 for the week.
Have not run a 5k in a while, what should I be doing between now and then to get ready?
Have not run a 5k in a while, what should I be doing between now and then to get ready?
Hang 10
Footballguy
Probably just keep doing what you're doing. 400's always seem to be great speed work for 5K's. You may want to vary it a bit though...add in some 800's or 1000s. Also, might be good to add a tempo day of 3-5 miles.
Ned
Footballguy
If he's able to run those without being winded (see bolded), he should be able to push 6:26 in a 5K race.
Ned
Footballguy
I was down to Erie and Via for my BQ attempt this year and chose Via because it's closer to home. I'll have a review for ya in September!
Both are pretty popular BQ'ers. I know gruecd is a fan of Erie.
Hang 10
Footballguy
TheWalkmen
Footballguy
I was winded yesterday after the final mile at 7:01. My diet sucked Thurs - Sat which didn't help and yesterday morning I had a cup of coffee and very little water before I ran which also didn't help. I would guess I could do 7:00 / mile for a 5k distance in the park by myself if I pushed it. Not sure how much adrenaline could help for a race. I'm so glad I started running though, it is such an awesome high physically and mentally.
Hang 10
Footballguy
Race day has always made a big difference for me. I'm sure you could run 7ish to sub 7 given the right effort and conditions in a 5K. But if you've never raced one before, it's kinda hard to say for sure. A good way to find out a good goal pace would be to run a warm up mile, then run a very hard mile (but not all out)...jog for 3 to 4 minutes and then run another hard mile, then cool down. That would probably let you know what's realistic.
Juxtatarot
Footballguy
Good ideas here. Personally the specific workouts I like for 5Ks are 800m intervals faster than 5K pace, mile repeats at 5K pace, and >3.1 mile tempos slower than 5K pace.
A few more in the midwest that I would recommend:
1. Monumental (Indianapolis, IN) - Pretty flat course, very well organized. November race though so you have to wait til the following fall to register for Boston if you BQ here.
2. Columbus (Columbus, Ohio) - Pretty flat as well, and usually has decent weather. Mid/late October race though so again the same issue with waiting til the following year.
3. Milwaukee Lakefront (Milwaukee, WI) - Heard some pretty good things about this even though I have never run it. It's a bit smaller but fairly flat.
4. Twin Cities (Minneapolis, MN) - One of the 5-7 biggest races after the top (Chicago, Boston, NYC) in the US. The course has some hills, especially late in the race though.
5. Illinois Marathon (Champagne, IL) - A bit smaller than Chicago but somewhat close to you and I heard it's well run.
If you are willing to travel:
1. Houston (Houston, Texas) - Super flat course, almost always has decent weather except for occasional years where you have to run in a storm.
2. Toroton Waterfront (Toronto, Canada) - Heard this was a good one, usually has good weather and there's been a few Canadian record attempts made here the last few years so I imagine the course is fairly fast.
3. California International Marathon (Sacramento, CA) - Net donwhill race, but course rolls a bit. Still, it's one of the safest bets for good running weather (except in 2012 when there was torrential downpour).
4. St George, Utah Valley, Tucson, Phoenix, Pocono, Steamtown- There are a few downhill marathons that makes it easier to run fast, but you need to prepare your quads for the pounding. A lot of these sell out pretty fast too.
Nigel
Footballguy
Thanks guys
So if my goal pace is 7:15, you think running the 800s at 7:00 and the tempo (3.5 - 4M) at 7:45 sound about right? And when I'm doing the intervals should I stop and rest after each or do a slow 400 in between?
Juxtatarot
Footballguy
McMillan's training calculator suggests 7:29 - 7:45 mile pace for the tempo and 3:20 - 3:31 for the 800s. Yes, a slow 400 rest interval is good.
pbm107
Footballguy
You should be able to run your 800s under 3:15. I run 5 or 6 of them and try to run my last interval my fastest. I think you will surprise yourself when you race a 5k.
Ned
Footballguy
How do the beta blockers affect you when running hard?
tri-man 47
Footballguy
Harris, if you do stay local, the Prairie State marathon up in Libertyville is excellent. Mostly wide non-paved trail that gently winds through forests and fields. You can actually cut a bit of distance by running the tangents (I did a HM in 13.0 miles). Small crowd, but good support ..easy for a support crew to get around and see you often. One mentally tough part of passing by the finish (and the HM crowd) at mile 18, but otherwise, just a nice course.
Another excellent option not otherwise mentioned is Grand Rapids. It's based by a large, new, local YMCA, which helps for facilities before and after. Easy to park and get around. Support crew can again catch you at several spots. Only two mild inclines, both in the first half of the race.
Gator Shawn
Footballguy
I just started my "official" training plan for my first Triathlon in October. Goal is to complete, obviously.
By the way, if anyone is interested in connecting on Strava, I'd love to follow and be followed.
By the way, if anyone is interested in connecting on Strava, I'd love to follow and be followed.
Sand
Footballguy
My last ride.
Not much exciting going on in my activities right now, but in 2 weeks it'll be kickin' (including the biggest climb in the UK).
Gator Shawn
Footballguy
Well, I'm a neophyte in all of this, just find that following people who do well helps motivate me.
Sand
Footballguy
Announcement:
Given all the yammer about Team Garmin vs. Strava and Shawn's request to find Strava folks I went ahead and created a Strava Club:
https://www.strava.com/clubs/TeamFFA
Now we have our secret treehouse with which to plan and pee down on the lowly Team Garmin pukes.
Given all the yammer about Team Garmin vs. Strava and Shawn's request to find Strava folks I went ahead and created a Strava Club:
https://www.strava.com/clubs/TeamFFA
Now we have our secret treehouse with which to plan and pee down on the lowly Team Garmin pukes.
Ned
Footballguy
That's what I was wondering - if it affected your top end speed. Looking forward to seeing how you do!
Ned
Footballguy
Hang 10
Footballguy
Da Guru
Fair & Balanced
Wore the Sauconys for the first time yesterday and was impressed. Really liked the fit and the cushion was perfect.
Nigel
Footballguy
Ran the tempo this morning, 6M 7:47.
9:11
7:31
7:37
7:01
6:55
8:33
Averaged 7:15 for the middle 4M. It was a down and back route, 130 ft uphill on the first two out, -130 on way back. Not sure how to describe my effort and whether it was too hard for what a tempo should feel like. It was hard but I never felt like i was going to puke or needed to stop, and it was no problem continuing into the cool down mile. But I think you're right pbm that 7:15 is a soft goal and getting under 22 is feasible.
HR data was screwy. At rest before the run I was at 57. TomTom tells me I was 163 for that first slow mile which I know is nonsense, with 174 average for the run. It had been working well lately but not today, not sure why.
9:11
7:31
7:37
7:01
6:55
8:33
Averaged 7:15 for the middle 4M. It was a down and back route, 130 ft uphill on the first two out, -130 on way back. Not sure how to describe my effort and whether it was too hard for what a tempo should feel like. It was hard but I never felt like i was going to puke or needed to stop, and it was no problem continuing into the cool down mile. But I think you're right pbm that 7:15 is a soft goal and getting under 22 is feasible.
HR data was screwy. At rest before the run I was at 57. TomTom tells me I was 163 for that first slow mile which I know is nonsense, with 174 average for the run. It had been working well lately but not today, not sure why.
parasaurolophus
Footballguy
Been mostly lurking and trying not to be a Debbie downer for the thread. Haven't had a lot of positive results lately and my training has sucked. Every day I was experiencing some fairly serious pain. I know I should have probably shut it down for an extended period of time months ago, but I am paranoid of falling off the wagon. Was in great shape for years and years, fell off and got fat. Got my weight back down and got back in shape and I refuse to go back. So on to the positive...
Watched video of me running from last year and watched video of me running this year(not gait analysis, spectator video). Even with the low quality it was night and day. I look ridiculous right now and I never even realized it. It is more of a quick shuffle than a run. I had a lot of hip issues in 2013. Had no hip issues at all last year. This year I can't even handle 15 minute car rides. I added lots of exercises last year that I now know were the key to solving my hip issues, which was the domino for everything else.
I stopped doing them because back in the winter I severely pulled my groin when I slipped on some ice and fred flinstoned it for about 5 seconds. I know back when I set my half marathon PR in March I mentioned that my legs felt dead and my cardio/breathing felt great. I think my body had become so efficient at my goofy shuffle that any time I had to open it up a bit it was such a different motion my body wasn't used to and literally was too weak to sustain it.
So anyway, long story shorter. Committed to restarting my previous routine. Sat down on the hip adduction machine and could tell the groin is still crazy tender. So I have started rehab on that. Will not run more than 3 miles at a time for a while. Picking 3 miles because it is all I can tolerate mentally since I am focusing so much on my gait. It honestly is pretty stressful. To supplement the shorter distances I am adding biking, swimming, and the stairclimber. That machine made me realize how weak my legs had become. 15 minutes on that thing is actually pretty freaking hard right now.
Actually biked to a friends house, then ran with him, then biked home Saturday. I even threw in a swim too much later in the evening. Other days been running very early AM and then some other cardio in the evening. I think the change in routine has been fun and I can already see the difference in how much less painful it is getting out of the car. The cortisone shot I got in my arm is working wonders too which is allowing me to get back to more upper body work too which is helping to cancel out the fewer miles as well.
TLDR: I realize I am an idiot, but I just can't get out of my head that if I stop even for a bit, I wont start again. I think I have finally found a formula to get better.
Nice work in her as always fellas. Love reading the race reports and look forward to getting an event on my calendar.
Watched video of me running from last year and watched video of me running this year(not gait analysis, spectator video). Even with the low quality it was night and day. I look ridiculous right now and I never even realized it. It is more of a quick shuffle than a run. I had a lot of hip issues in 2013. Had no hip issues at all last year. This year I can't even handle 15 minute car rides. I added lots of exercises last year that I now know were the key to solving my hip issues, which was the domino for everything else.
I stopped doing them because back in the winter I severely pulled my groin when I slipped on some ice and fred flinstoned it for about 5 seconds. I know back when I set my half marathon PR in March I mentioned that my legs felt dead and my cardio/breathing felt great. I think my body had become so efficient at my goofy shuffle that any time I had to open it up a bit it was such a different motion my body wasn't used to and literally was too weak to sustain it.
So anyway, long story shorter. Committed to restarting my previous routine. Sat down on the hip adduction machine and could tell the groin is still crazy tender. So I have started rehab on that. Will not run more than 3 miles at a time for a while. Picking 3 miles because it is all I can tolerate mentally since I am focusing so much on my gait. It honestly is pretty stressful. To supplement the shorter distances I am adding biking, swimming, and the stairclimber. That machine made me realize how weak my legs had become. 15 minutes on that thing is actually pretty freaking hard right now.
Actually biked to a friends house, then ran with him, then biked home Saturday. I even threw in a swim too much later in the evening. Other days been running very early AM and then some other cardio in the evening. I think the change in routine has been fun and I can already see the difference in how much less painful it is getting out of the car. The cortisone shot I got in my arm is working wonders too which is allowing me to get back to more upper body work too which is helping to cancel out the fewer miles as well.
TLDR: I realize I am an idiot, but I just can't get out of my head that if I stop even for a bit, I wont start again. I think I have finally found a formula to get better.
Nice work in her as always fellas. Love reading the race reports and look forward to getting an event on my calendar.
pbm107
Footballguy
Nice workout Nigel. If the weather cooperates I will be racing a 3 miler today at work, it is supposed to be a 5K but the course is short. I haven't done any speed work or quality since April so it should be interesting to see how it goes. Four of us with similar ability are running so I should have an opportunity to compete a little bit.
Ned
Footballguy
DUDE! That's a great run. Miles 3-4-5 put you at 21:33 for 3 miles. You are going to flirt with break 21, IMO.
Being on beta blockers, I'm not sure what HR data you can really rely on. I'd forget it, to be honest.
ChiefD
Footballguy
Nice job Nigel. No competition - you are smoking me right now. 
As for me, just plugging along. Not much spectacular to report - the weather has been so hot and humid here that I'm just trying to get mileage in. Heart rate has been high - I'm guessing it's because of the heat and humidity.
Been doing a lot of slow runs, but my paces are really high relative to heart rate (at least compared to all the gains I got early in the spring.) Once again, guessing because of the heat and humidity. At least I hope so.
As for me, just plugging along. Not much spectacular to report - the weather has been so hot and humid here that I'm just trying to get mileage in. Heart rate has been high - I'm guessing it's because of the heat and humidity.
Been doing a lot of slow runs, but my paces are really high relative to heart rate (at least compared to all the gains I got early in the spring.) Once again, guessing because of the heat and humidity. At least I hope so.
tri-man 47
Footballguy
Sorry to hear about the problems, but good to hear you're openly addressing them. It can be tough to find the right balance of direct training (via the runs) and the support work (for strength and flexibility).
Hang 10
Footballguy
Here's another site with races this fall for BQ hopefuls: http://dailyburn.com/life/fitness/bq-boston-qualifying-best-fall-marathons/
I'm running lucky #13 - Richmond Marathon
I'm running lucky #13 - Richmond Marathon
Last edited by a moderator:
Sand
Footballguy
Hang 10
Footballguy
We're recruiting Usain Bolt & Mo Farrah. They are likely to join any day.Seeing how Steve has joined I can see why you'd be so chagrined.
Sand
Footballguy
I have Lance on the phone. Negotiating terms now.We're recruiting Usain Bolt & Mo Farrah. They are likely to join any day.Seeing how Steve has joined I can see why you'd be so chagrined.
Hang 10
Footballguy
Lance Bass does seem like a pretty good fit for your group.I have Lance on the phone. Negotiating terms now.We're recruiting Usain Bolt & Mo Farrah. They are likely to join any day.Seeing how Steve has joined I can see why you'd be so chagrined.
Juxtatarot
Footballguy
FUBAR
Footballguy
I do more equal time intervals than pure distance. So for half mile intervals I'll set my watch to 3:30 or 3:15 laps depending on what I think I can hold that day. Usually ends up being slightly more than half a mile but that's the point. Same with quarters (1:30-1:40) but I don't like those.
TheWalkmen
Footballguy
Ran 4 miles this morning, with mile 1 being a warm up mile and the next 3 sort of seeing how quickly I could run a 5k. I pasted some links with my splits below, I averaged 7:13 for the last 3 miles. As you can see, the elevation over miles 2-4 weren't in my favor as I had more uphill than downhill. The last .2 miles really sucked. I think the extra uphill stretch cost me about :15 or so total vs. just running on flat ground. I think I'll be able to break 7:00 / mile for a 5k cancer run I've signed up for on 8/1. My biggest problem with the run this morning was I got out of bed at 6:15 and started the run at 6:44... usually I like a little more time to wake up.
http://imageshack.com/i/eyCH16Sfj
http://imageshack.com/i/pa3fBzZij
http://imageshack.com/i/iph41zuYj
http://imageshack.com/i/eyCH16Sfj
http://imageshack.com/i/pa3fBzZij
http://imageshack.com/i/iph41zuYj
Harris
Footballguy
Thanks! Those are definitely close by and I'll check them out.
I also may be joining you for the FLW race this fall, perhaps I'll see you there.
Nigel
Footballguy
worrierking
Footballguy
Man this thread goes so fast some days I can't keep up. Let me chime in and agree with the recommendation for the Illinois marathon in Champaign. I've run it thrice and it's a good medium-sized race. Steve mentioned Houston which is also terrific for a BQ attempt and a good large race. If Steve likes it you don't need me to agree, but I do anyway! I don't know about getting in at this point as it sells out quickly. I am signed up for it and hope to be able to stay healthy enough to get through it.
Rehab continues. 2.4 miles today and the pain is now minimal. Mainly feels like standard muscle soreness. I should have gone to the PT months ago.
Good luck Para. I am a big believer in leg strengthening exercises. I do them 2-3 times a week and they keep my arthritic hip from flaring up. Squats, lunges, step-ups, etc. You need all the leg muscles to be strong. A lot of people focus only on the core (specifically the abs) and forget about glutes and adductors, etc. They are critical.
Rehab continues. 2.4 miles today and the pain is now minimal. Mainly feels like standard muscle soreness. I should have gone to the PT months ago.
Good luck Para. I am a big believer in leg strengthening exercises. I do them 2-3 times a week and they keep my arthritic hip from flaring up. Squats, lunges, step-ups, etc. You need all the leg muscles to be strong. A lot of people focus only on the core (specifically the abs) and forget about glutes and adductors, etc. They are critical.
