Ran a 10k - Official Thread (6 Viewers)

[Juxtatarot]

Hmmm....how to pick a tempo pace when you've barely trained and you haven't run a "race" since Boston....

Balls to the wall. After all, your legs should be well rested.

 

[Nigel]

Five mile tempo, seven total this morning:

8:52 118

7:39 144 uphill

7:32 149 uphill

7:28 152

7:09 152 downhill

7:08 153 downhill

8:00 149

I like the GAP data Strava gives, and that tells me the effort was pretty consistent for the 5 at tempo, which sounds right.

I need to figure out what my goal pace for my 10/25 HM is. McMillan says I shoul be able to run 7:20 (1:36) based on 5k time but that sounds ridiculous. I'm thinking a more reasonable goal, but stll, tough, would be to break 1:40 (7:37 pace). I ran a 1:48 in the same race last year so I think that would be a solid leap. Thoughts? How accurate have you guys found McMillan to be as a predictor?

 

[Hang 10]

Five mile tempo, seven total this morning:

8:52 118

7:39 144 uphill

7:32 149 uphill

7:28 152

7:09 152 downhill

7:08 153 downhill

8:00 149

I like the GAP data Strava gives, and that tells me the effort was pretty consistent for the 5 at tempo, which sounds right.

I need to figure out what my goal pace for my 10/25 HM is. McMillan says I shoul be able to run 7:20 (1:36) based on 5k time but that sounds ridiculous. I'm thinking a more reasonable goal, but stll, tough, would be to break 1:40 (7:37 pace). I ran a 1:48 in the same race last year so I think that would be a solid leap. Thoughts? How accurate have you guys found McMillan to be as a predictor?

The McMillan predictor works pretty well for the most part. But the one issue is that it assumes you're equally trained aerobically and anaerobically. If like me, your aerobic ability is behind your speed, then the longer the race, the more it's going to be off.

 

[Juxtatarot]

Nigel - From some of the runs you've been doing, I certainly don't think 1:36 is crazy. 1:40 sounds like a conservative goal.

 

[FUBAR]

Five mile tempo, seven total this morning:

8:52 118

7:39 144 uphill

7:32 149 uphill

7:28 152

7:09 152 downhill

7:08 153 downhill

8:00 149

I like the GAP data Strava gives, and that tells me the effort was pretty consistent for the 5 at tempo, which sounds right.

I need to figure out what my goal pace for my 10/25 HM is. McMillan says I shoul be able to run 7:20 (1:36) based on 5k time but that sounds ridiculous. I'm thinking a more reasonable goal, but stll, tough, would be to break 1:40 (7:37 pace). I ran a 1:48 in the same race last year so I think that would be a solid leap. Thoughts? How accurate have you guys found McMillan to be as a predictor?

The McMillan predictor works pretty well for the most part. But the one issue is that it assumes you're equally trained aerobically and anaerobically. If like me, your aerobic ability is behind your speed, then the longer the race, the more it's going to be off.

Then there's some of us with no speed but decent aerobic capacity.

 

[Hang 10]

Five mile tempo, seven total this morning:

8:52 118

7:39 144 uphill

7:32 149 uphill

7:28 152

7:09 152 downhill

7:08 153 downhill

8:00 149

I like the GAP data Strava gives, and that tells me the effort was pretty consistent for the 5 at tempo, which sounds right.

I need to figure out what my goal pace for my 10/25 HM is. McMillan says I shoul be able to run 7:20 (1:36) based on 5k time but that sounds ridiculous. I'm thinking a more reasonable goal, but stll, tough, would be to break 1:40 (7:37 pace). I ran a 1:48 in the same race last year so I think that would be a solid leap. Thoughts? How accurate have you guys found McMillan to be as a predictor?

The McMillan predictor works pretty well for the most part. But the one issue is that it assumes you're equally trained aerobically and anaerobically. If like me, your aerobic ability is behind your speed, then the longer the race, the more it's going to be off.

Then there's some of us with no speed but decent aerobic capacity.

Not sure that's you but if that was the case, you should do better than the predictor the longer the race gets.

 

[Nigel]

Nigel - From some of the runs you've been doing, I certainly don't think 1:36 is crazy. 1:40 sounds like a conservative goal.

I guess I don't have as much faith in me as you do. And to Hang's point I have no idea how my aerobic vs anaerobic fitness levels compare. I'm not sure how to glean that by looking at my run data. I think I'm better at running in an uncomfortable zone for shorter distances than I am long but that might apply to most people. I should probably find a 10k to race and see how that goes.

 

[FUBAR]

Nigel - From some of the runs you've been doing, I certainly don't think 1:36 is crazy. 1:40 sounds like a conservative goal.

I guess I don't have as much faith in me as you do. And to Hang's point I have no idea how my aerobic vs anaerobic fitness levels compare. I'm not sure how to glean that by looking at my run data. I think I'm better at running in an uncomfortable zone for shorter distances than I am long but that might apply to most people. I should probably find a 10k to race and see how that goes.

We should all meet the requirement of this thread at some point this year.

 

[Hang 10]

Yeah, obviously a current 10K time is a better indicator for a half marathon than a 5K. You should be able to maintain a pace about 15-25 seconds slower for 13.1.

 

[Hang 10]

I normally wouldn't say that 11 mile run with a 9:15 avg (150bpm) was something to be proud of but when the SI is 158, I'll call that a win.

 

[FUBAR]

I normally wouldn't say that 11 mile run with a 9:15 avg (150bpm) was something to be proud of but when the SI is 158, I'll call that a win.

Yep

New discovery: running after 15 minutes rowing is harder than running after a couple hours of cycling.

 

[FUBAR]

Even better, my 7yo wants to do a tri.

He needs work on swimming first but he could probably make a short one.

 

[MAC_32]

I normally wouldn't say that 11 mile run with a 9:15 avg (150bpm) was something to be proud of but when the SI is 158, I'll call that a win.

Yep

New discovery: running after 15 minutes rowing is harder than running after a couple hours of cycling.

I have been trying to do recovery runs on lifting days, after I'm done, for specifically this reason. I'm gassed by the time I get out to run and have no interest in trying to go any faster than a slow crawl.

 

[Juxtatarot]

This is a stupid question but how far is a lap around the typical high school track using the first lane? Quarter mile? 400 meters (.2485 miles)? pbm mentioned how GPS doesn't always measure the curves of a track well so it has me thinking about my interval sessions.

 

[Hang 10]

This is a stupid question but how far is a lap around the typical high school track using the first lane? Quarter mile? 400 meters (.2485 miles)? pbm mentioned how GPS doesn't always measure the curves of a track well so it has me thinking about my interval sessions.

400 meters. 4 laps should be just short of a mile.

 

[worrierking]

My mother is having more health issues, so I missed running yesterday. I got a slow five in today. Garmin swallowed Tuesday's run, so I entered it manually.

Nigel, I think your 1:40 goal is conservative, but my experience is that a negative split half is optimum. Start at 1:40 pace and by mile 8 or so you should be able to re-evaluate. Chances are you have enough juice left to hammer the last five miles and get well below 1:40.

 

[Juxtatarot]

This is a stupid question but how far is a lap around the typical high school track using the first lane? Quarter mile? 400 meters (.2485 miles)? pbm mentioned how GPS doesn't always measure the curves of a track well so it has me thinking about my interval sessions.

400 meters. 4 laps should be just short of a mile.

Yeah, that's what I thought. For full disclosure, I usually set autolapping on the Garmin so all the times I've reported on track workouts over the years are at least a few seconds off.

 

[Hang 10]

This is a stupid question but how far is a lap around the typical high school track using the first lane? Quarter mile? 400 meters (.2485 miles)? pbm mentioned how GPS doesn't always measure the curves of a track well so it has me thinking about my interval sessions.

400 meters. 4 laps should be just short of a mile.

Yeah, that's what I thought. For full disclosure, I usually set autolapping on the Garmin so all the times I've reported on track workouts over the years are at least a few seconds off.

I KNEW IT

 

[Hang 10]

This is a stupid question but how far is a lap around the typical high school track using the first lane? Quarter mile? 400 meters (.2485 miles)? pbm mentioned how GPS doesn't always measure the curves of a track well so it has me thinking about my interval sessions.

400 meters. 4 laps should be just short of a mile.

Yeah, that's what I thought. For full disclosure, I usually set autolapping on the Garmin so all the times I've reported on track workouts over the years are at least a few seconds off.

But seriously, I like using the manual lap button when I'm at the track. That's kinda the beauty of running at a track. You don't need the watch to tell you how far you've run.

 

[tri-man 47]

Speaking of the track, while my glute issue isn't healed yet, I did go to the track today to see if I could lengthen the stride and hit some decent pacing. After a couple mile warm-up, I did 1,600m (7:54 pace), 1,200m (7:27 pace), 800m (6:57 pace) and 400m (6:17 pace). The 400m felt awkward since my stride is still tight, but other than that, all the pacing felt very comfortable.

 

[Juxtatarot]

This is a stupid question but how far is a lap around the typical high school track using the first lane? Quarter mile? 400 meters (.2485 miles)? pbm mentioned how GPS doesn't always measure the curves of a track well so it has me thinking about my interval sessions.

400 meters. 4 laps should be just short of a mile.

Yeah, that's what I thought. For full disclosure, I usually set autolapping on the Garmin so all the times I've reported on track workouts over the years are at least a few seconds off.

But seriously, I like using the manual lap button when I'm at the track. That's kinda the beauty of running at a track. You don't need the watch to tell you how far you've run.

Yes, I'll have to do that in the future. I noticed today with intervals at 1/2 mile on the Garmin I was about 10 to 15 yards short each time.

 

[Nigel]

My mother is having more health issues, so I missed running yesterday. I got a slow five in today. Garmin swallowed Tuesday's run, so I entered it manually.

Nigel, I think your 1:40 goal is conservative, but my experience is that a negative split half is optimum. Start at 1:40 pace and by mile 8 or so you should be able to re-evaluate. Chances are you have enough juice left to hammer the last five miles and get well below 1:40.

Good luck to your Mom worrierking. And I like this plan for the HM, thanks.

 

[gruecd]

So I had an epiphany this morning, and I'm pretty sure that I won't be doing the Milwaukee marathon on November 1 and that my pacing gig at Fox Cities next month is going to be my last marathon for a long while. It's just feeling like a job. I still wanna run for fitness, 90-minute weekend long runs, etc., but I have zero desire to do 15- to 20-mile long runs anymore. I honestly doubt I'll even do Boston next year, especially since we'll have two wedding receptions to pay for next fall (Poland and here). Plus this will give me more time to do yoga and strength training and have a much more well-rounded fitness routine.

 

[tri-man 47]

So I had an epiphany this morning, and I'm pretty sure that I won't be doing the Milwaukee marathon on November 1 and that my pacing gig at Fox Cities next month is going to be my last marathon for a long while. It's just feeling like a job. I still wanna run for fitness, 90-minute weekend long runs, etc., but I have zero desire to do 15- to 20-mile long runs anymore. I honestly doubt I'll even do Boston next year, especially since we'll have two wedding receptions to pay for next fall (Poland and here). Plus this will give me more time to do yoga and strength training and have a much more well-rounded fitness routine.

Good for you, CG. Sounds like you'll be using the "love of the game" approach for a while, and that's absolutely fine. It was always neat to see your training and race results, but it's also neat to see you this happy with your new soul-mate.

 

[gruecd]

So I had an epiphany this morning, and I'm pretty sure that I won't be doing the Milwaukee marathon on November 1 and that my pacing gig at Fox Cities next month is going to be my last marathon for a long while. It's just feeling like a job. I still wanna run for fitness, 90-minute weekend long runs, etc., but I have zero desire to do 15- to 20-mile long runs anymore. I honestly doubt I'll even do Boston next year, especially since we'll have two wedding receptions to pay for next fall (Poland and here). Plus this will give me more time to do yoga and strength training and have a much more well-rounded fitness routine.

Good for you, CG. Sounds like you'll be using the "love of the game" approach for a while, and that's absolutely fine. It was always neat to see your training and race results, but it's also neat to see you this happy with your new soul-mate.

Thanks, buddy. I appreciate that.

"Love of the game" is a good way to put it. It doesn't really even have much to do with the new relationship; I just want to run for running's sake, not because I'm training for something. I don't want to do a 10-mile run and feel disappointed because my schedule said I was supposed to do 15.

 

[2Young2BBald]

So I had an epiphany this morning, and I'm pretty sure that I won't be doing the Milwaukee marathon on November 1 and that my pacing gig at Fox Cities next month is going to be my last marathon for a long while. It's just feeling like a job. I still wanna run for fitness, 90-minute weekend long runs, etc., but I have zero desire to do 15- to 20-mile long runs anymore. I honestly doubt I'll even do Boston next year, especially since we'll have two wedding receptions to pay for next fall (Poland and here). Plus this will give me more time to do yoga and strength training and have a much more well-rounded fitness routine.

Good for you, CG. Sounds like you'll be using the "love of the game" approach for a while, and that's absolutely fine. It was always neat to see your training and race results, but it's also neat to see you this happy with your new soul-mate.

Thanks, buddy. I appreciate that.

"Love of the game" is a good way to put it. It doesn't really even have much to do with the new relationship; I just want to run for running's sake, not because I'm training for something. I don't want to do a 10-mile run and feel disappointed because my schedule said I was supposed to do 15.

Solid epiphany!!! I think you'll enjoy the freedom. Until getting injured, I sort of operated under the idea that I'd like to be in good enough shape at any given time that I could either run a 1/2 marathon at around 5 to 10 minutes longer than if I had really trained for it or could complete an Olympic Tri in under 3 hours (pr is 2:30). The idea is that at any given time if someone said "hey, are you racing XXX next weekend" if I wanted to do, I was in and would at least know I could finish in a decent time (and be standing to enjoy post race beverages).

 

[FUBAR]

So I had an epiphany this morning, and I'm pretty sure that I won't be doing the Milwaukee marathon on November 1 and that my pacing gig at Fox Cities next month is going to be my last marathon for a long while. It's just feeling like a job. I still wanna run for fitness, 90-minute weekend long runs, etc., but I have zero desire to do 15- to 20-mile long runs anymore. I honestly doubt I'll even do Boston next year, especially since we'll have two wedding receptions to pay for next fall (Poland and here). Plus this will give me more time to do yoga and strength training and have a much more well-rounded fitness routine.

Good for you, CG. Sounds like you'll be using the "love of the game" approach for a while, and that's absolutely fine. It was always neat to see your training and race results, but it's also neat to see you this happy with your new soul-mate.

Thanks, buddy. I appreciate that.

"Love of the game" is a good way to put it. It doesn't really even have much to do with the new relationship; I just want to run for running's sake, not because I'm training for something. I don't want to do a 10-mile run and feel disappointed because my schedule said I was supposed to do 15.

Great approach.

 

[Juxtatarot]

I've had that same epiphany four or five times.

 

[Hang 10]

I remember when Ned quit marathon running...

 

[ChiefD]

I've had that same epiphany four or five times.

I have it every week.

 

[Hang 10]

I've had that same epiphany four or five times.

I have it every week.

Yup, coincidentally it usually happens 3/4 through my long run.

 

[walnutz]

So, I got out again yesterday and ran. Just under 3 miles in 28 minutes or so. It was freaking hot. I still walked some(mostly the uphill parts). I feel amazingly slow and my heart rate is all over the place but I am back and running. Not really training for a race but just need to get back into shape some. I feel better about myself when I run so there is that.

 

[gruecd]

I just love the idea of waking up on Saturday morning and just saying, "I'm gonna go run. It might be long or short, fast or slow....I'm just gonna go run whatever I feel like running." #freedom

Yesterday I went out to do 5 recovery miles and felt like I wanted to do more, but I stopped because my schedule said "5 recovery," and I knew I was supposed to run 15 this morning. This morning it was humid as hell, and I was a sweaty, dehydrated mess, so I only did 10 miles, and then I felt guilty. Stupid.

 

[gruecd]

Plus it'll give me more time to hang around here and keep an eye on you whack jobs...

 

[FUBAR]

I just love the idea of waking up on Saturday morning and just saying, "I'm gonna go run. It might be long or short, fast or slow....I'm just gonna go run whatever I feel like running." #freedom

Yesterday I went out to do 5 recovery miles and felt like I wanted to do more, but I stopped because my schedule said "5 recovery," and I knew I was supposed to run 15 this morning. This morning it was humid as hell, and I was a sweaty, dehydrated mess, so I only did 10 miles, and then I felt guilty. Stupid.

frankly, that's been my problem in training. Even with a specific event, I mostly do what I want and not what any specific plan says. Pretty sure I could do better if I followed a plan, but it wouldn't be as enjoyable.

 

[MAC_32]

Slow down, guys. I'm running out of likes.

 

[gruecd]

Slow down, guys. I'm running out of likes.

There's a limit?

 

[worrierking]

Good luck Grue. Enjoy it.

My running life is a technological mess these days. My Garmin did not charge and was dead this morning so I grabbed my wife's garmin for a quick four miler. I couldn't figure out how to start the timer because my 52-year-old eyes couldn't read it! I was not going inside to find my cheaters. I ran approximately four miles in approximately 44 minutes.

 

[SFBayDuck]

So I had an epiphany this morning, and I'm pretty sure that I won't be doing the Milwaukee marathon on November 1 and that my pacing gig at Fox Cities next month is going to be my last marathon for a long while. It's just feeling like a job. I still wanna run for fitness, 90-minute weekend long runs, etc., but I have zero desire to do 15- to 20-mile long runs anymore. I honestly doubt I'll even do Boston next year, especially since we'll have two wedding receptions to pay for next fall (Poland and here). Plus this will give me more time to do yoga and strength training and have a much more well-rounded fitness routine.

Good for you, CG. Sounds like you'll be using the "love of the game" approach for a while, and that's absolutely fine. It was always neat to see your training and race results, but it's also neat to see you this happy with your new soul-mate.

Thanks, buddy. I appreciate that.

"Love of the game" is a good way to put it. It doesn't really even have much to do with the new relationship; I just want to run for running's sake, not because I'm training for something. I don't want to do a 10-mile run and feel disappointed because my schedule said I was supposed to do 15.

Good to see. We all go through different phases of this, and a phase of just running for fun when you feel like it sounds great! I think listening to your motivation is probably key to having a long "career" in running, and not burning out after a few years. Enjoy!

Slow down, guys. I'm running out of likes.

There's a limit?

I think I just used all mine catching up on the last week of this thread after being up in Oregon for vacation, during which I had a few days with almost no internet access. It was heavenly!

 

[SFBayDuck]

I did get in a couple runs while I was on that 9 day road trip though, including a 10-miler on my favorite Portland trail that was one of those great runs where that feeling of "flow" just hits you for a few miles - a true joy.

I definitely didn't get in the mileage I was planning on, but that turned out to be by choice - I was on vacation with my daughter and de-facto step-son (girlfriend's 17 year old son who lives with us now) and spending time with my parents who I only see a few times a year, so I didn't want to be gone for a few hours at a time. So I got in what I could, escaped a few mornings just to get in some peaceful time while everyone was asleep, and most importantly had my favorite Strava entry ever - a five mile, 3-hour walk on the beach with my 11 year old daughter. As she moves further into adolescence I know the chances of that kind of thing happening diminishes every year, so it was truly cherished.

Unfortunately for my race schedule this desire for life balance is changing my fall plans. The 100 miler I was planning on in September is on the same weekend as my daughter's 12th birthday, which I somehow never realized when I was considering it. I know that in the inevitable depths of struggling through a 100 miler that I can't have any doubts about why I'm out there, so I've decided I'm not going to do that race. So I'm scrambling to try and find another 100K or 100M this Fall, as I really do want to have one more big effort this year. Hopefully I can get that nailed down in the next few days and will be able to plan a short but specific training block that will put me in a position to be successful.

 

[MAC_32]

I've changed my mind about racing this weekend. It is ####### hot and I'm not in racing shape. I started this evenings run considering it but wanted to see how I felt early on. And early on I felt slow, so I'm opting to continue to build miles instead. If I raced then I'd only be at 13 for the week then would be off til mid next week, so instead I'm doing 20 and not looking at an off day til late next week. Plus I think I'd race like ####, mentally not dialed in right now to competing.

Maybe I'll do a tune up in September just to knock out the cobwebs...

 

[SteveC702]

For my fellow strava guys, and those who like to rag on us. Duck might especially enjoy the first one since I am fairly sure it's made by someone in his neck of the woods with all the references to the Northern Cal running trails/clubs/runners. (I followed that scene pretty closely for awhile because one of my good friends was trying to make a post-college comeback on the PAUSATF circuit a few years ago)


https://www.youtube.com/watch?v=03Z-WQpHFhw

https://www.youtube.com/watch?v=bJm1y0o7MHc

 

[SFBayDuck]

For my fellow strava guys, and those who like to rag on us. Duck might especially enjoy the first one since I am fairly sure it's made by someone in his neck of the woods with all the references to the Northern Cal running trails/clubs/runners. (I followed that scene pretty closely for awhile because one of my good friends was trying to make a post-college comeback on the PAUSATF circuit a few years ago)


https://www.youtube.com/watch?v=03Z-WQpHFhw

I was laughing so hard watching this my girlfriend came in to the room....and walked out 45 seconds later saying, "you're such a nerd." This was obviously made by a local, as I know every person and trail referenced in it. So funny, in an inside baseball kind of way......

Who was your friend, btw?

 

[worrierking]

I struggled through eight sweaty miles this morning. I am clearly not getting enough sleep and I could feel it on the run. I am basically living with my parents and I am up with my mom several times a night to get her to the bathroom. Somehow she lost her pants last night. That happened to me in college.

 

[AAABatteries]

One mile swim today - first time in a while I did it with no rest. Took about 41 minutes - felt great.

 

[SteveC702]

For my fellow strava guys, and those who like to rag on us. Duck might especially enjoy the first one since I am fairly sure it's made by someone in his neck of the woods with all the references to the Northern Cal running trails/clubs/runners. (I followed that scene pretty closely for awhile because one of my good friends was trying to make a post-college comeback on the PAUSATF circuit a few years ago)


https://www.youtube.com/watch?v=03Z-WQpHFhw

I was laughing so hard watching this my girlfriend came in to the room....and walked out 45 seconds later saying, "you're such a nerd." This was obviously made by a local, as I know every person and trail referenced in it. So funny, in an inside baseball kind of way......

Who was your friend, btw?

His name is Mike Styczynkski and he ran for the River City Rebels for awhile, I think he runs for the Fleet Feet Sacramento store now. We have been classmates since 7th grade and ran pretty much every practice together between sophomore and senior year of HS. He was a D3 All-American in cross-country and was still going at it pretty good until about 2011-2012. You might still see his name in the road races around Sacramento or the PAUSATF circuit here and there, the dude is crazy talented and runs close to 16 minutes on about 40-50 miles a week with no speed work.

 

[ChiefD]

155SI at 5am. Awesome.

 

[FUBAR]

155SI at 5am. Awesome.

Nice.

A calmer 147si here at 7.

Objectively one of my better rides: 28.4 miles @ 143bpm/20.1mph

 

[worrierking]

I dreaded my run this morning. I saw Chief's post and I was afraid to look at the SI. It was 158 at 6am (81/77).

But the run was much better than yesterday. I got enough sleep, I drank enough water and it was fine. Six miles.

 

[ChiefD]

Was getting ready to come in here and piss and moan about this mornings run. But I see worrierking is up and at em, and I know he's got some heavy #### on his plate right now.

Props to you wk for getting up and getting in six miles, and more thoughts and prayers coming to you and your mom.