Gator Shawn
Footballguy
Cool, I slept with it on last night. I've never slept with a watch on, i thought I would hate it but I didn't even notice it. I enjoyed looking at the sleep data this morning.
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Ran a 10k - Official Thread (10 Viewers)
- Thread starter Ned
- Start date
AAABatteries
Footballguy
Ned
Footballguy
Well, that's about it. Nothing but some short runs and a lot of recovery next week. This is the best I've ever felt during the taper.
Mon: 5.02mi recovery @ 9:03/133. Soccer really tore me up; I can't remember the last time my legs were this sore.
Tue: 8.33 MLR @ 8:06/143. Suck index is back. Still a little sore.
Wed: 10.09 MLR @ 8:00/143. Feeling better. Taking it easy in the soup.
Thu: 5.03 recovery @ 8:56/134
Fri: 7.21 progression @ 7:16/158. Very strong run considering the humidity.
Sat: 5.02 recovery @ 8:51/133
Sun: 12.88 MLR @ 7:46/150. Boy was I full of piss and vinegar this AM. I ignored my watch and just enjoyed the run. In hind sight I should've slowed this down some, but I was having too much fun. This is my favorite part about marathon training; the fitness is incredible. I love thinking back to when I started running and 5mi used to scare me. What an awesome feeling it is to run 13mi and feel like I barely did anything.
53.58mi for the week.
Mon: 5.02mi recovery @ 9:03/133. Soccer really tore me up; I can't remember the last time my legs were this sore.
Tue: 8.33 MLR @ 8:06/143. Suck index is back. Still a little sore.
Wed: 10.09 MLR @ 8:00/143. Feeling better. Taking it easy in the soup.
Thu: 5.03 recovery @ 8:56/134
Fri: 7.21 progression @ 7:16/158. Very strong run considering the humidity.
Sat: 5.02 recovery @ 8:51/133
Sun: 12.88 MLR @ 7:46/150. Boy was I full of piss and vinegar this AM. I ignored my watch and just enjoyed the run. In hind sight I should've slowed this down some, but I was having too much fun. This is my favorite part about marathon training; the fitness is incredible. I love thinking back to when I started running and 5mi used to scare me. What an awesome feeling it is to run 13mi and feel like I barely did anything.
53.58mi for the week.
Juxtatarot
Footballguy
Nice week! You'll be fine from today's run, of course -- plenty of time to recover. In some of McMillan's schedules, he suggests a 12 with 6 at MP that last weekend before a marathon. I liked running that last year since we should have that extra energy from the taper and it's nice to try to get that feel for the pace one last time. (I know Pfitz has that last "dress rehearsal" but only 2 at MP is barely long enough to get in the groove for me.)
Juxtatarot
Footballguy
Only 63.47 miles for me this week. As I posted about earlier, I was really in a funk for most of it but I think I broke out of it yesterday with a pretty good run: 17.5 miles. Garmin reset half way during a bathroom break. First half, 9.13/7:35/131, second half 8.37/7:13/136 with ending miles at 6:54 and 5:59.
Ned
Footballguy
Love reading you say "only 63.47 miles".
I saw that 5:59 on your strava feed yesterday 
I agree on the quicker Sunday run before the marathon. This is a fine balance of slowly coming down off the high mileage while still staying sharp. I had to admit though I did feel a tiny bit of guilt rolling along that quickly, but man it was fun. So empowering to run that fast at an easy effort.
Ned
Footballguy
Just ran 19.10 out of my scheduled 20. Suck index of 143 at 6am. I hate this game.
congrats on the new distance PR! Imagine how much easier that will be when the SI is <110.....Get your ### out there earlier!! I try to limit myself to the last hour being after sunrise on long runs when it's hot out like that. I'm an absolute pansy when the sun comes out.Yes, that means running at 4-5AM!
ChiefD
Footballguy
Man, I wish I could. There is just no way. I don't get enough sleep as it is. My kids will make my life hell all day if I have no sleep.Just ran 19.10 out of my scheduled 20. Suck index of 143 at 6am. I hate this game.
Yes, that means running at 4-5AM!
AAABatteries
Footballguy
I did a slow 4.5 miles in the muggy crap yesterday- felt horrible, legs were dead - just bad all around.
FUBAR
Footballguy
It's times like this I think living in the desert has merit.Just ran 19.10 out of my scheduled 20. Suck index of 143 at 6am. I hate this game.
MAC_32
Footballguy
Monday - 4 recovery miles @ 8:45
Tuesday - strength training, pretty excited about being up to 125 push up's. I do a set in between each exercise and this is the first time I've done sets of 25. To my surprise I maintained through the end.
Wednesday - 6 miles @ 7:50. This was my dumb ### day. I went out expecting to do a tempo run without checking the forecast. I got 2 blocks in and said F that and just went in that uncomfortably comfortable pace. Checked the SI after I was done - 165. Dumb ###.
Thursday - Off
Friday - strength training (same routine + reps as Tuesday) then helped a friend of mine move for 6 hours after work.
Saturday - 5 easy miles @ 8:37. I intended to do these in the morning, but I was too beaten up from Friday. I felt rested enough to finally get out there in the afternoon, but with a SI of 160 I kept it low and slow.
Sunday - 6 trail miles @ 9:10. Effort level was probably sub 8 minute miles if being done on the road. Despite the heat I was fine within a minute or so of being done.
Total - only 21 relatively low stress miles this week, but that's because I'm doing an hour and 50 minutes tomorrow and it's been kinda friggin hot this week. Currently have a weekly mileage record scheduled next week (37), so you could say I'm pretty excited right now.
Tuesday - strength training, pretty excited about being up to 125 push up's. I do a set in between each exercise and this is the first time I've done sets of 25. To my surprise I maintained through the end.
Wednesday - 6 miles @ 7:50. This was my dumb ### day. I went out expecting to do a tempo run without checking the forecast. I got 2 blocks in and said F that and just went in that uncomfortably comfortable pace. Checked the SI after I was done - 165. Dumb ###.
Thursday - Off
Friday - strength training (same routine + reps as Tuesday) then helped a friend of mine move for 6 hours after work.
Saturday - 5 easy miles @ 8:37. I intended to do these in the morning, but I was too beaten up from Friday. I felt rested enough to finally get out there in the afternoon, but with a SI of 160 I kept it low and slow.
Sunday - 6 trail miles @ 9:10. Effort level was probably sub 8 minute miles if being done on the road. Despite the heat I was fine within a minute or so of being done.
Total - only 21 relatively low stress miles this week, but that's because I'm doing an hour and 50 minutes tomorrow and it's been kinda friggin hot this week. Currently have a weekly mileage record scheduled next week (37), so you could say I'm pretty excited right now.
Hang 10
Footballguy
Course was a bit long and finished 13:2 with a 7:09 pace and a 183 BPM average. Definitely over and beyond marathon effort today but I'll cut myself some slack for the following reasons:Hang10 should be done his MP / HM by now.
1. SI for the race was 150 (81 degrees at the start)
2. Ran 62.5 miles for the week. Legs definitely not fresh.
3. Stayed out til midnight celebrating my wife's birthday drinking beer. I was pretty good though...only had 6.
In the end, I don't know if there's much to take from this race though. Obviously, I hope for fresher legs and better conditions next MP attempt. I'm tired as #### though.
tri-man 47
Footballguy
At the summer cottage, so swam across the lake this a.m. ...started at the farthest point, so about 2/3 of a mile. SO nice having the entire lake to myself. And I swam well with a very smooth stroke throughout.
Ned
Footballguy
Good job! Doing that in 150SI is tough work!Doing this on the tail end of a long week is a good thing, IMO.Hang 10 said:Course was a bit long and finished 13:2 with a 7:09 pace and a 183 BPM average. Definitely over and beyond marathon effort today but I'll cut myself some slack for the following reasons:Ned said:Hang10 should be done his MP / HM by now.
1. SI for the race was 150 (81 degrees at the start)
2. Ran 62.5 miles for the week. Legs definitely not fresh.
3. Stayed out til midnight celebrating my wife's birthday drinking beer. I was pretty good though...only had 6.
In the end, I don't know if there's much to take from this race though. Obviously, I hope for fresher legs and better conditions next MP attempt. I'm tired as #### though.
Hang 10
Footballguy
Thanks. Still not sure how to feel about this race but the official results are in and I finished 122 out of 8433 overall and 9 out of 511 in my age group. That age group result has me feeling a bit better about things.Good job! Doing that in 150SI is tough work!Doing this on the tail end of a long week is a good thing, IMO.Hang 10 said:Course was a bit long and finished 13:2 with a 7:09 pace and a 183 BPM average. Definitely over and beyond marathon effort today but I'll cut myself some slack for the following reasons:Ned said:Hang10 should be done his MP / HM by now.
1. SI for the race was 150 (81 degrees at the start)
2. Ran 62.5 miles for the week. Legs definitely not fresh.
3. Stayed out til midnight celebrating my wife's birthday drinking beer. I was pretty good though...only had 6.
In the end, I don't know if there's much to take from this race though. Obviously, I hope for fresher legs and better conditions next MP attempt. I'm tired as #### though.
FUBAR
Footballguy
quick read, nothing that hasn't been covered in other books or podcasts. It serves as a decent reminder of why it's better to land on your mid foot instead of being a heel striker for long distances and why the minimalist shoe movement has benefits. Of course, the author co-founded Newton so arguably he's biased. Still, it reinforces what I'm trying to do and has drills to improve form.
madshot31
Footballguy
How do you guys deal with cars when it's dark out. I live in the Cali foothills and have been jogging late night or early morning and there are always a few cars and it's dark out. With the hills I am practically blinded most of the time and just suffle farther over to the edge of the road when I'm more on main streets. Just wondering general opinions here.Side note: not sure how you guys feel about the toe shoes but since I moved (a week ago) I have gone back to jogging in them. I have nice running shoes that I got at running stores with help from the "pros" and they always cause my right forefoot to become sore overtime. Even years ago with different shoes this happened. That's when I got the toe shoes and my running style is more natural and the issue never crops up. With running shoes I just always feel...awkward when running I guess. I'll hang up and listen.Just ran 19.10 out of my scheduled 20. Suck index of 143 at 6am. I hate this game.
Yes, that means running at 4-5AM!
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Brony
Footballguy
Fling mile race snapshot
Juxt smoked me. I finished at 5:57. Juxt was 5:22. Seems like times may be off by a couple of seconds as there were tech difficulties with timing. I thought I was 555 and Juxt at 519. Whatever.
I was 21 overall and 7th in the AG. Happy to finish under 6 and go all out without much worry about the calf.
Much fun to catch up with Juxt and look forward to more of these in the future!
Juxt smoked me. I finished at 5:57. Juxt was 5:22. Seems like times may be off by a couple of seconds as there were tech difficulties with timing. I thought I was 555 and Juxt at 519. Whatever.
I was 21 overall and 7th in the AG. Happy to finish under 6 and go all out without much worry about the calf.
Much fun to catch up with Juxt and look forward to more of these in the future!
Sand
Footballguy
FUBAR
Footballguy
Love my vibrams. Just don't make the mistake of going long in them unless you work up to it. Over a year ago I went 13 in them after never going more than 30 minutes (in them - I had just gone 15 or more the week prior in other shoes), my calves were sore for almost a week. Now my go to if I'm running short at home are the vibrams, but hoka if long. Obviously they're very different.How do you guys deal with cars when it's dark out. I live in the Cali foothills and have been jogging late night or early morning and there are always a few cars and it's dark out. With the hills I am practically blinded most of the time and just suffle farther over to the edge of the road when I'm more on main streets. Just wondering general opinions here.Side note: not sure how you guys feel about the toe shoes but since I moved (a week ago) I have gone back to jogging in them. I have nice running shoes that I got at running stores with help from the "pros" and they always cause my right forefoot to become sore overtime. Even years ago with different shoes this happened. That's when I got the toe shoes and my running style is more natural and the issue never crops up. With running shoes I just always feel...awkward when running I guess. I'll hang up and listen.Just ran 19.10 out of my scheduled 20. Suck index of 143 at 6am. I hate this game.
Yes, that means running at 4-5AM!
For running in the dark, either get a head lamp or run somewhere other than the road.
Wear reflective clothing.
Eta: what other running shoes have you worn? If you haven't tried yet, get some zero drop like saucony makes. Could be the heel on most shoes is too high.
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FUBAR
Footballguy
Juxtatarot
Footballguy
I forgot to stop my watch but it had me at 5:21 at the mile point which measured right to the finish line. I think the finish line clock may been off which had me under 5:20. I accept the 5:22. I was 13/286 overall and 4/42 in AG.
Weather was hot and muggy but, as Brony and I discussed, that probably doesn't matter too much for such a short race. I wish I would have been a little faster but, overall, I'm fine with it. I tried to push it at the end but that's not easy to do finishing uphill! Heart rate only got to 172 for what that's worth.
Juxtatarot
Footballguy
Being over so quick, it's something I'm certainly not used to. Every tenth of a mile seemed like a major milestone! I wish I would have pushed a little harder in the middle but I knew the end was uphill and I was afraid of running out of gas. I'd like to do another one.
Another nice thing about such a short race is I feel nearly 100% recovered from the race already. 5ks will mess me up for a few days.
Hang 10
Footballguy
Pacing seems really important in a mile race. I've attempted a mile PR a few times and it never ended well. You push at the wrong time and you're screwed. My best miles were done at the track or the first mile of a 5K.
ETA: Seems like a negative split is the only way to really make sure you don't over cook your race early.
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FUBAR
Footballguy
Yep. When we do the apft, including the 2 mile run, it doesn't hurt the next day. Chest might but that's a different story.
>160 miles this weekend was great but now my taint hurts.
IvanKaramazov
Footballguy
Hi, guys. Lots of lurking, very little posting recently. I mentioned several months ago that my wife and I were planning on running Twin Cities on 10/4 -- she was hoping for 3:55 BQ, and I was just going to run along with her. I wasn't especially motivated to do another marathon, but I thought it would be a fun event for the two of us to do/ Well, after battling a knee injury and dealing with some personal issues (her mom is undergoing chemo -- good prognosis, but still), Mrs. K decided to bail out about a week and a half ago. If she had dropped out earlier, I would have just bailed too, but by that point I only had two and a half weeks of serious training left, and my training had gone extremely well, so I felt obliged to finish the cycle and run the marathon anyway.
(I should add for the record that Mrs. K made the same rookie training mistake that she makes every time she prepares for a marathon; she does her long runs way, way too fast. This time around, she did her first -- and last -- 20 miler nearly at race pace, which basically zapped her and killed any chance of quality training from that point on. I've explained why this is a bad idea, but it's one of those things that gets tuned out).
Anyway, my last long run theoretically should be on this upcoming weekend, but my son and I are travelling to Buffalo for the Bills home opener, so I did it yesterday on my day off instead. Definintely the easiest 22 miler I've ever done. The first 18 miles just flew by, and even with a few aches and pains at the end, my legs felt pretty good at the end. Honestly, all of my long runs have been like that. Not a single one has turned into a slog, and I've been able to finish all them feeling good not overly tired. Much easier than the last time I did 18/55. Tomorrow morning I'll go out for the last mid-week MLR of this cycle, and I'm looking at a much-welcome sub-100 SI.
I haven't decided what I'm going to do for race pacing. This is very likely going to be my last marathon, at least for quite some time, so I might just run it by feel and enjoy the event. If the weather cooperates, I'm pretty sure I can beat my somewhat-soft 3:50 PR just by doing that. I'm leaning more toward shooting for a 3:45 instead though. I probably won't make up my mind until much closer to race day when the forecast gets nailed down.
(I should add for the record that Mrs. K made the same rookie training mistake that she makes every time she prepares for a marathon; she does her long runs way, way too fast. This time around, she did her first -- and last -- 20 miler nearly at race pace, which basically zapped her and killed any chance of quality training from that point on. I've explained why this is a bad idea, but it's one of those things that gets tuned out).
Anyway, my last long run theoretically should be on this upcoming weekend, but my son and I are travelling to Buffalo for the Bills home opener, so I did it yesterday on my day off instead. Definintely the easiest 22 miler I've ever done. The first 18 miles just flew by, and even with a few aches and pains at the end, my legs felt pretty good at the end. Honestly, all of my long runs have been like that. Not a single one has turned into a slog, and I've been able to finish all them feeling good not overly tired. Much easier than the last time I did 18/55. Tomorrow morning I'll go out for the last mid-week MLR of this cycle, and I'm looking at a much-welcome sub-100 SI.
I haven't decided what I'm going to do for race pacing. This is very likely going to be my last marathon, at least for quite some time, so I might just run it by feel and enjoy the event. If the weather cooperates, I'm pretty sure I can beat my somewhat-soft 3:50 PR just by doing that. I'm leaning more toward shooting for a 3:45 instead though. I probably won't make up my mind until much closer to race day when the forecast gets nailed down.
Juxtatarot
Footballguy
Ivan, I'd like to see you set a goal that seems a little out of reach and just go for it. (Assuming the weather is OK, of course.)
pbm107
Footballguy
The alternate lazy view. I'd run the first half as close as possible to 1:55 and if you are feeling good speed up in the 2nd half of the race. This would increases the likelihood of a good experience.
This is assuming you haven't run any races predictor workouts indicating that 3:45 is possible.
This is assuming you haven't run any races predictor workouts indicating that 3:45 is possible.
Juxtatarot
Footballguy
Questions for some of next weekend's racers:
pbm - What's the plan for this week? Reducing mileage to be well rested or are you treating it more as a training race?
Ned - I'm curious what your fluid and nutrition plan is. What, how much, and how often?
pbm - What's the plan for this week? Reducing mileage to be well rested or are you treating it more as a training race?
Ned - I'm curious what your fluid and nutrition plan is. What, how much, and how often?
Ned
Footballguy
I'm settling in between what I used to do (5 gels) and what I did for my last marathon (2 gels + 1 emergency) - carrying 12oz of Tailwind + 3 Hammer gels. Plan to eat the gels at 7, 14, and 21 while supplementing between with Tailwind. Will wash down the gels with water from nearby aid stations. I'm sure I'll randomly take some water/gatorade to break up boredom.
One thing I've always enjoyed with these races is people handing me water so I don't have to carry it. However, I really liked how my body responded to Tailwind, so I'm breaking my "rule" of not carrying at a race. I've debated it so many times since I REALLY don't want to carry anything, but the pros out-weight the cons. A big part of me wants to just throw the bottle away after I'm done with it so I don't have to worry about carrying it any more. I thought about filling a plain Jane water bottle so I could chuck it, but it's annoying drinking out of that vs. a nice squeezable bottle (tested that out - it sucks).
One thing I've always enjoyed with these races is people handing me water so I don't have to carry it. However, I really liked how my body responded to Tailwind, so I'm breaking my "rule" of not carrying at a race. I've debated it so many times since I REALLY don't want to carry anything, but the pros out-weight the cons. A big part of me wants to just throw the bottle away after I'm done with it so I don't have to worry about carrying it any more. I thought about filling a plain Jane water bottle so I could chuck it, but it's annoying drinking out of that vs. a nice squeezable bottle (tested that out - it sucks).
Juxtatarot
Footballguy
Are you carrying the bottle on a belt? How many ounces of fluid total would you guess you'd drink total? Maybe 25 - 30? Edit: Assuming the weather stays as forecasted - high 50s to low 60s, I think.
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FUBAR
Footballguy
wouldn't call that lazy, but many people have suggested doing exactly this. It's a good plan.
Ned
Footballguy
No belt, I absolutely won't do that (I hate that ###### thing and only wear it out of necessity on LR's). Just carrying my 12oz handheld. All other hydration coming from the aid stations, so 25-30oz total seems fair.
I'm not going to sweat the weather (50/50 chance of getting wet right now!) - I'll just adjust to whatever it happens to be that day. The only thing that seems certain right now is I won't be seeing 65+ dew points, which is a win right now.
Ned
Footballguy
Juxtatarot
Footballguy
One of the sorest parts of my body after a marathon is my shoulders. I don't think I could carry a bottle the whole way. 
FUBAR
Footballguy
try doing theseOne of the sorest parts of my body after a marathon is my shoulders. I don't think I could carry a bottle the whole way.
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ThreeThousand
Footballguy
Peak weekend 2 for me. Had a planned 5:30 ride (this should be about 107 or 108 miles depending on pace) and a 1 hr run on Saturday, with a 1:15 ride and 2:30 run Sunday.
I usually ride on the Silver Comet because I don't want the hassle of dealing with cars - when I go long, it's usually a couple of out and backs. The system is nice because I can time the return to my car for a "special needs" simulation - at IM Louisville, SN is at mile 65. So, I'm riding 32.5 out and 32.5 back, hitting my car for a cold redbull/payday/restrooms/etc, and then heading back out to finish up my ride. At mile 30 yesterday coming back, so literally almost as far away from my car as possible, my left aerobar pad support broke. 30 miles back to the car alternating between riding in aero with one arm/riding sitting up = no bueno. Got back to the car, ran my hour, and drove home to finish up as much as possible on the trainer :( . Got about another 1:15 in on the trainer before I had to call it a day to go out to the inlaws.
Sunday was nice - 1:15 bike ride (on the trainer) and then a hilly 2:28:56 run (18.3 miles) via various loops around my house. Normally stash a cooler/water bottle at the front of the neighborhood with ice/water/coke/gel to act as sort of an aid station.
Monday - normally would be my off day, but as I wasn't working (moved the off day to today) I rode 2 hrs on the trainer and had a 33 min brick run afterwards.
Ready for taper. 2 more big weekends.
I usually ride on the Silver Comet because I don't want the hassle of dealing with cars - when I go long, it's usually a couple of out and backs. The system is nice because I can time the return to my car for a "special needs" simulation - at IM Louisville, SN is at mile 65. So, I'm riding 32.5 out and 32.5 back, hitting my car for a cold redbull/payday/restrooms/etc, and then heading back out to finish up my ride. At mile 30 yesterday coming back, so literally almost as far away from my car as possible, my left aerobar pad support broke. 30 miles back to the car alternating between riding in aero with one arm/riding sitting up = no bueno. Got back to the car, ran my hour, and drove home to finish up as much as possible on the trainer :( . Got about another 1:15 in on the trainer before I had to call it a day to go out to the inlaws.
Sunday was nice - 1:15 bike ride (on the trainer) and then a hilly 2:28:56 run (18.3 miles) via various loops around my house. Normally stash a cooler/water bottle at the front of the neighborhood with ice/water/coke/gel to act as sort of an aid station.
Monday - normally would be my off day, but as I wasn't working (moved the off day to today) I rode 2 hrs on the trainer and had a 33 min brick run afterwards.
Ready for taper. 2 more big weekends.
FUBAR
Footballguy
pbm107
Footballguy
I feel like I am ahead of schedule with the marathon training so I will be tapering for the half. I ran 6 yesterday and 10 today, and will probably run 6, 10, and 6 over the next 3 days. I am already feeling pretty rested since I skipped my 20 miler on Sunday. I am expecting a huge PR Sunday.
What's is your plan for the week?
Hang 10
Footballguy
pbm107
Footballguy
Hang 10
Footballguy
Juxtatarot
Footballguy
I'm trying to figure that out. I'll probably do something similar to you. I ran 15 kind of fast this morning and that will be the only training run this week that will be taxing. Are you taking Saturday off?
I am certainly trying for a PR. My weather looks like it will be great (50s to start, maybe into low 60s by the end) so I'll have a good shot. My PR pace is 6:30 so I'll try to shoot for each mile to be 6:2x and PR on the change.
I have no doubt you're going to crush your PR. I think we're about the same right now.
