worrierking
Footballguy
Garmin 610 using Garmin Connect. I think that may be my problem, as Garmin is trying to get me to switch to a different program. I sure wish I could save the running ahead data instead, but I don't think they are compatible.
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Ran a 10k - Official Thread (4 Viewers)
- Thread starter Ned
- Start date
2Young2BBald
Footbaldguy
Try downloading Garmin Express. http://software.garmin.com/en-US/express.html Sign in with your Garmin Connect info and then sign on Strava and follow the directions.
Sand
Footballguy
The other option (and what I do) is to find where Garmin stores your data on your computer and just upload the files to Strava. Somewhere on your machine there is a repository of files that you've downloaded. For me, at least, it is in
c:/ProgramData/Garmin/GarminConnect/Forerunner(specifics here)\Upload
(And I backup all that stuff to Dropbox, because OCD...).
worrierking
Footballguy
Yup, Garmin Express is what they want me to download. I think that will solve the issue. I will try when I get home this evening.
Ned
Footballguy
I'm willing to bet that MySports is using GPS elevation data which is basically useless. Strava's estimates are based off of surveyor info, I think.
FUBAR
Footballguy
24:22 (22.5 mph, 155bpm) this morning for the KOM! 
made for a good tempo ride, just don't like that I had to stop for a minute or two twice on the way back. Stupid
Ned
Footballguy
Impressive on a 9mi stretch!! That HR looks good too.
made for a good tempo ride, just don't like that I had to stop for a minute or two twice on the way back. Stupid
ChiefD
Footballguy
The other guy just probably got an alert on his phone and he's now getting on his bike, thinking to himself: "Who the #### just beat my time?"
made for a good tempo ride, just don't like that I had to stop for a minute or two twice on the way back. Stupid
Hang 10
Footballguy
So yeah, I ran a 5K last night and it was pretty warm. And by warm, I mean that it was 88 degrees! 
But I'm probably jumping ahead too much here. I'll start from the morning. I listened to Steve's advice and ran 3ish miles and did six strides in the morning. Easy run, no big deal. Head into work and check the forecast for tonight and it looks bad. Mid 150's suck index at race time. Yeah, this is going to hurt.
The plan was to get there 45 minutes early and run a two mile warm up and finish up with 4 more strides. So we head over to the race and as we're driving on the interstate I start watching the temperature as it ticks up and up...88, 89, 92, 94! Now, I know these things aren't but so accurate but still...it doesn't really do much for ones confidence to see that before a race.
So we arrive at our destination and shoot the #### for a minute, pick up our race numbers and start the warm up. Oh, I warmed up alright...I was drenched and sweat before the start of the race. I then think, I just need to find some water and some shade to hide in before the gun goes off. I do that and then it's time to mosey over to the start line. It's packed with runners of all types...lots of fast young talent at this race though. Gun goes off and we are all trying to find a clear route through this bike path with not nearly enough room. Lots of young kids in the way that have no concept of space and others around them. Very windy course too. Map looks like pretzel. About a half mile in, I feel like I've got some room...cruising along pretty nicely but I can tell that I'm working. For whatever reason, the heat doesn't seem to bother me and there's a lot of shade long the bike path.
Mile 1 - 6:05 (185)
Right at this point, I start getting this crazy idea like I'm going to crush this race despite the conditions. My leg turnover feels great. I feel like I'm not slowing down at all. I AM SO AWESOME. Then a half mile later, the complete opposite feeling starts to take over. I'm already thinking in my head about when and how my race fell to pieces. I SUCK AND I'M GOING TO DIE.
Mile 2 - 6:19 (193)
Now, I'm really hurting. I'm checking my watch ever 100 meters. I want to just shut it down so bad but at this point, I'm starting to pass some people. I'm not the only one suffering. It feels like I've slowed way down but my pace is still 6:20ish. Just keep fighting...almost over.
Mile 3 - 6:26 (heart monitor crapped out)
End of the race I track one more guy down and out kick him to the finish.
.15 - 0:55
Time 19:47
24/394 overall and 2/13 in my age group. Turns out the last guy I passed was in my age group. Beat him by 3 seconds!
Going in my goal was to just break 20 minutes and given the conditions that's a huge win. I actually used McMillan's heat adjusted calculator and a 19:47 in those conditions is equivalent to an 18:34 in normal conditions. That seems a bit optimistic but I feel confident that I'm in sub 19 shape, unless the race is on the surface of the sun like yesterday.
But I'm probably jumping ahead too much here. I'll start from the morning. I listened to Steve's advice and ran 3ish miles and did six strides in the morning. Easy run, no big deal. Head into work and check the forecast for tonight and it looks bad. Mid 150's suck index at race time. Yeah, this is going to hurt.
The plan was to get there 45 minutes early and run a two mile warm up and finish up with 4 more strides. So we head over to the race and as we're driving on the interstate I start watching the temperature as it ticks up and up...88, 89, 92, 94! Now, I know these things aren't but so accurate but still...it doesn't really do much for ones confidence to see that before a race.
So we arrive at our destination and shoot the #### for a minute, pick up our race numbers and start the warm up. Oh, I warmed up alright...I was drenched and sweat before the start of the race. I then think, I just need to find some water and some shade to hide in before the gun goes off. I do that and then it's time to mosey over to the start line. It's packed with runners of all types...lots of fast young talent at this race though. Gun goes off and we are all trying to find a clear route through this bike path with not nearly enough room. Lots of young kids in the way that have no concept of space and others around them. Very windy course too. Map looks like pretzel. About a half mile in, I feel like I've got some room...cruising along pretty nicely but I can tell that I'm working. For whatever reason, the heat doesn't seem to bother me and there's a lot of shade long the bike path.
Mile 1 - 6:05 (185)
Right at this point, I start getting this crazy idea like I'm going to crush this race despite the conditions. My leg turnover feels great. I feel like I'm not slowing down at all. I AM SO AWESOME. Then a half mile later, the complete opposite feeling starts to take over. I'm already thinking in my head about when and how my race fell to pieces. I SUCK AND I'M GOING TO DIE.
Mile 2 - 6:19 (193)
Now, I'm really hurting. I'm checking my watch ever 100 meters. I want to just shut it down so bad but at this point, I'm starting to pass some people. I'm not the only one suffering. It feels like I've slowed way down but my pace is still 6:20ish. Just keep fighting...almost over.
Mile 3 - 6:26 (heart monitor crapped out)
End of the race I track one more guy down and out kick him to the finish.
.15 - 0:55
Time 19:47
24/394 overall and 2/13 in my age group. Turns out the last guy I passed was in my age group. Beat him by 3 seconds!
Going in my goal was to just break 20 minutes and given the conditions that's a huge win. I actually used McMillan's heat adjusted calculator and a 19:47 in those conditions is equivalent to an 18:34 in normal conditions. That seems a bit optimistic but I feel confident that I'm in sub 19 shape, unless the race is on the surface of the sun like yesterday.
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worrierking
Footballguy
Hang Ten!!!! Great job.
Hang 10
Footballguy
For a moment, I felt like all the extra mileage and the cardio training I've been doing lately was going to come together and push me to places I had never been. Then 3 minutes later, it was like someone made me wear a backpack full of bricks. It's crazy because normally I do have a pretty good idea of how my race is going to go after the first mile.Awesome stuff, Hang10!
I had this same experience in my last 5K, but it wasn't as hot as what you had (you're insane, btw). It's weird how that went, isn't it?
FUBAR
Footballguy
The fun part will be if he looks and sees that I have maybe 25% of his mileageThe other guy just probably got an alert on his phone and he's now getting on his bike, thinking to himself: "Who the #### just beat my time?"
made for a good tempo ride, just don't like that I had to stop for a minute or two twice on the way back. Stupid
Sand
Footballguy
Which is dangerous because it's likely he has the capacity to take it back.The fun part will be if he looks and sees that I have maybe 25% of his mileageThe other guy just probably got an alert on his phone and he's now getting on his bike, thinking to himself: "Who the #### just beat my time?"
made for a good tempo ride, just don't like that I had to stop for a minute or two twice on the way back. Stupid
Ned
Footballguy
It'll all come together in October-November.For a moment, I felt like all the extra mileage and the cardio training I've been doing lately was going to come together and push me to places I had never been. Then 3 minutes later, it was like someone made me wear a backpack full of bricks. It's crazy because normally I do have a pretty good idea of how my race is going to go after the first mile.Awesome stuff, Hang10!
ETA: Also don't forget that your legs were likely far from 100% since you stuffed this right in the middle of marathon training.
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Hang 10
Footballguy
Yeah, I realize it was kinda of a pipe dream that a buncha 9 minute miles were going to somehow make me immune to the heat but hey, I'm an optimist!It'll all come together in October-November.For a moment, I felt like all the extra mileage and the cardio training I've been doing lately was going to come together and push me to places I had never been. Then 3 minutes later, it was like someone made me wear a backpack full of bricks. It's crazy because normally I do have a pretty good idea of how my race is going to go after the first mile.Awesome stuff, Hang10!
ETA: Also don't forget that your legs were likely far from 100% since you stuffed this right in the middle of marathon training.
But I feel good about where I am at this point of my training. I've still got some speed, despite not really training fast. I'm making some incremental cardio improvements. I think they will be more apparent when it cools down. It helps that I see you, PBM and Jux to show me how it's done.
Juxtatarot
Footballguy
Congrats, again, Hang 10! I'm sure I wouldn't even have attempted that.
Didn't you heart rate monitor stop working on your last race too? Still using a chest strap?
Didn't you heart rate monitor stop working on your last race too? Still using a chest strap?
Hang 10
Footballguy
When I sign up for a race, I just cannot help myself. I was telling myself before the race, you don't need to go all out. In fact, you shouldn't. You've got 12 miles to run in the morning. But when the gun goes off, I've just got to go.
I ran that little unofficial 6K and yeah, the chest strap crapped out about a mile in...and crapped out last night...and crapped out this morning around mile 9. I guess it doesn't not handle profuse sweating too well.
Not super proud of this, it's like discovering a glitch in a computer game or some cheat code in a video game, but for some reason one of the tracks I am running my workouts on is registering 50 feet of elevation gain per lap. Now, my workout partners and I all agree that the track isn't level, but 50 feet of elevation change per lap is just ridiculous. It does, however, give me a shot at finishing the Killian Jornet climbing challenge on strava now after basically skipping 9-10 days early in the month due to having to input manual entries that aren't included in these monthly challenges.
SFBayDuck
Footballguy
I finished the climbing challenge this weekend. Without running around an "uphill track"
Seriously, I was scrolling through some of your workouts earlier. It's amazing the combo of quantity and quality you put in.
For those that don't know, the Killian Challenge was to have 5000 meters of climbing in the month of July. After today's easy jog/hike up 1,552' Mt. Burdell and hard running down (focused quad conditioning workout) I'm now at 6,582 meters for the month. Scary to think I did about that same amount in one race last September!
Ned
Footballguy
TheWalkmen
Footballguy
I have my first ever 5k this Saturday. This morning I got up and ran 3 miles (no warm up miles/running, just some dynamic stretching) at 7:09, 7:05, and 7:05. I felt ####### fantastic for the first 1.5 miles and the last 1.5 (didn't go the full 3.1) were brutal. I believe they call it sanded. If I want to hit 7:00 / mile or below, do you think my best shot would be 7:30, 7:00, 6:30? Leave enough in the tank to exert all my energy in the last 1 - .5? 5k's obviously are not long, but man, no time to play catch up.
tri-man 47
Footballguy
tri-man 47
Footballguy
I think your better shot is 6:50/55, 7:00, 7:05/10, blitz the last .1. The race environment, and explosion off of the starting line, will help you pop that first mile.
Ned
Footballguy
And your feeling is right, Walkmen. The 5K is too short of a race at a hard effort to make up any tangible amount of time on the last mile. I think you're going to be very surprised at just how much the race environment will affect your performance.
Hang 10
Footballguy
Start fast and finish strong, Walkmen! I think for the new runner trying to run their fastest 5K, the strategy is to try to PR your first mile and then just try to hang on. It's going to hurt like hell but you won't leave much time on the course either.
Also, if you run tomorrow, make sure it's easssssyyyy. No more fast running.
Also, if you run tomorrow, make sure it's easssssyyyy. No more fast running.
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worrierking
Footballguy
Good luck, Walkmen. I agree, run the first mile hard and try to hang on.
You will hate us for this advice during the race, but thank us afterward (after you finish puking).
You will hate us for this advice during the race, but thank us afterward (after you finish puking).
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Hang 10
Footballguy
ChiefD
Footballguy
beer 30
Footballguy
Sand
Footballguy
More humid here, so I need power. I use a PEET. No fans, so completely silent.Stuff some wadded up newspaper in there (replacing a couple of times as needed).ldschool: I have one of the dryer things, but I use it mainly for heavy winter gloves, which otherwise can't get air circulation to dry.
AAABatteries
Footballguy
AAABatteries
Footballguy
Not many updates from me as decided to be smart and rest my nagging injuries (shingles clearing up, hamstring strain and screwed up back). Everything but the back is good now and I'm working through that with more stretching, better warmup/cooldown. But I think it was good - I was wearing myself out putting in so much exercise (for me) and losing weight week after week. This past weekend I just rested and only did a mile swim Saturday. Did nothing else and I'm glad because it let me refocus for a few days. I lifted and swam and walked a ton the last three days and got up this morning with the intent to walk several miles before work after I dropped AAA Jr. off at cross country practice.
When I got to the trail I walked a mile and decided what the hell, I've rested as I should, legs felt good, back was nice and warm so I did half mile repeats.
.5 Mile 1 - 4:54 (Wanted to make sure I was good and warmed up - felt good so decided to push the next one)
.5 Mile 2 - 4:33 (This felt great and I felt like I could do more and not hurt my back)
.5 Mile 3 - 4:04
- wow, I can't believe I was able to do this. Before I hurt my back I was doing some 9-10 min mile pace for a few minutes but doing almost 8min for half a mile stunned me
I have a long ways to go but I'm really pumped right now. Back in January I couldn't do a 13 minute mile if you put a pie at the finish line as incentive (pbm > hi)
When I got to the trail I walked a mile and decided what the hell, I've rested as I should, legs felt good, back was nice and warm so I did half mile repeats.
.5 Mile 1 - 4:54 (Wanted to make sure I was good and warmed up - felt good so decided to push the next one)
.5 Mile 2 - 4:33 (This felt great and I felt like I could do more and not hurt my back)
.5 Mile 3 - 4:04
- wow, I can't believe I was able to do this. Before I hurt my back I was doing some 9-10 min mile pace for a few minutes but doing almost 8min for half a mile stunned meI have a long ways to go but I'm really pumped right now. Back in January I couldn't do a 13 minute mile if you put a pie at the finish line as incentive (pbm > hi)
FUBAR
Footballguy
yep. 99.9% humidity this morning. we ran 5 miles; part up a decent hill - HR was 160+ at a 9:30ish pace. :XMore humid here, so I need power. I use a PEET. No fans, so completely silent.Stuff some wadded up newspaper in there (replacing a couple of times as needed).
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ChiefD
Footballguy
So what do you guys do if your training calendar calls for a race and there isn't one? My training calendar calls for a half marathon next week, but in this area there are none to be found until September. There are plenty of 5k's to choose from.
Do you just run a 13 mile run at a half marathon pace, or do I sign up for a 5k and then just run 10 miles after?
Do you just run a 13 mile run at a half marathon pace, or do I sign up for a 5k and then just run 10 miles after?
Juxtatarot
Footballguy
I strongly recommend you race a half at some time before mid-September. It's not really that big a deal if you don't run it next week. I'm not running mine until September 13.
Doing a mock race around your neighborhood (or wherever) is really hard. Historically, my failure rate has been high when attempting those. Plus, if you're successful, you'll wish you would have done that at an actual race with an official result, shirt, medal and stuff.
FUBAR
Footballguy
agreed. That said, if you're completely unable to race due to life circumstances, use Strava and get a KOM! Or just mock-race.
ChiefD
Footballguy
So here's a question. Looks like there is one on September 12th, which would be a month out from the marathon. Race starts at 9:00am.
There is also one a week later, on the 20th. This one starts at 7:00am. But then only three weeks out from the marathon.
That time of year, it may be 85 degrees at 9am. I would prefer to run the race that starts at 7am.
Does it hurt me running a half three weeks before the marathon?
Nigel
Footballguy
Good luck Walkmen. I'm in same boat as you, running my first 5k in years on Sat, besides one I ran with my daughter at a leisurely pace a year ago. And looking to run around the same pace as you. Was going to come in here asking for strategy advice but you did that for me.
I ran 5 mostly easy miles this morning with a few striders mixed in in the middle to get the legs moving, 8:02 pace for the run. Will take tomorrow off then see what happens Saturday, cant wait.
I ran 5 mostly easy miles this morning with a few striders mixed in in the middle to get the legs moving, 8:02 pace for the run. Will take tomorrow off then see what happens Saturday, cant wait.
Juxtatarot
Footballguy
You'll certainly have enough time to recover. The reason I mentioned a month out is that I like to get a normal training week or two in before the taper (I'll reduce mileage to rest the half marathon week so I can be near my best). However, waiting another week and running well (due to the early start) is much better for your confidence than going out on a hot morning and running poorly. So, IMO, go with the one on the 20th. I'm curious if others feel differently.
