Ran a 10k - Official Thread (9 Viewers)

[Hang 10]

Congrats on the new PR, Duck!

I ran a 10k as well today. Promised myself I wasn't going to run too hard today as I'm only 12 days removed from my marathon but me being me, I went hard anyway. Ran a 39:42 which was good enough to for 3/94 in my age group. Course was a bit long, so I averaged a 6:19 and a 195 HR.

 

[SFBayDuck]

Congrats on the new PR, Duck!

I ran a 10k as well today. Promised myself I wasn't going to run too hard today as I'm only 12 days removed from my marathon but me being me, I went hard anyway. Ran a 39:42 which was good enough to for 3/94 in my age group. Course was a bit long, so I averaged a 6:19 and a 195 HR.

Now that's a 10k time! Congrats on the AG podium!

 

[Hang 10]

Congrats on the new PR, Duck!

I ran a 10k as well today. Promised myself I wasn't going to run too hard today as I'm only 12 days removed from my marathon but me being me, I went hard anyway. Ran a 39:42 which was good enough to for 3/94 in my age group. Course was a bit long, so I averaged a 6:19 and a 195 HR.

Now that's a 10k time! Congrats on the AG podium!

Thanks, GB.

 

[Juxtatarot]

Finished my 5K in 18:22. Not my best (PR 18:08) but second best of the four 5K I ran this year (others 18:28 and 18:25). Good for 66/6909 and 2/312 in AG. Strava data here.

Overall, I'm pleased with the result. It's hard for me to transition from a marathon to 5Ks not only physically but mentally. 5Ks will be a focus for me this spring so this is a nice starting point to hopefully training to be in the 17s next year.

Mama Juxt finished in 36:46. 3rd of 35 in her age group! I watched her finish and it was nice to see her ear-to-ear grin and her raising her arms at the finish line. She was afraid of failing and took it a bit slower than she had been training (understandable for a first timer) and said she felt perfectly fine afterwards. I'm happy for her, of course, and subdued the coach in me who was thinking she should save that ####-eating grin next time and go to near puke in the future! Anyway, I think she has good genes for this running hobby and she has some potential if she wants to keep this up!

 

[ClownCausedChaos2]

My family and I just moved in to a new house last month. We found out this morning that the neighborhood has an annual 5K Turkey Trot. The only entry fee is to fill a bag for a local food bank. I have never seen anything like that and we thought it was pretty cool. Unfortunately, we were ill-prepared, not having food and not having a babysitter for our boys, but it is definitely something that my wife and I will be doing in the coming years.

 

[Hang 10]

Go momma Juxt! That's so awesome to place in her first race.

Nice work to you as well, juxt.

 

[FUBAR]

Great job all!

Love the negative splits duck

 

[pbm107]

Great work guys, looks like Juxt has good genes. I am not surprised your mom likes training at race pace or faster, sounds like someone around here.

 

[FUBAR]

When I was looking at the huntsville track club site for the 50k I noticed the 10k scheduled for today and decided to sign up to pay for a hard workout.

Pretty satisfied with it, 41:25, 3rd place in the age group and 13th overall. Split was somewhere around 20:25/21. While I'd love to run my age (39), this is about what I expected.

They announced at the start that 400 people signed up, so a small race but well organized (as it should be with a track club which hosts these monthly).

 

[worrierking]

Bumping this back to page 1.

I managed a nice 15 today after sending my guests home.

 

[ChiefD]

Went out this morning. 34 degrees and has been raining here for 2 days. Little bit of sleet at the start, but looked like it was winding down.

BOY WAS I WRONG!

Got out about 2 miles, and the skies opened. Humidity at this point was 100%. On the bright side, the SI was pretty low. Lol. Ended up running home like a wet, freezing dog. 4.5 miles. Had the frozen donger when I got home as I was completely soaked and cold.

Good times. And the funny part is, I actually enjoy this way more than the summer training.

 

[MAC_32]

Went out this morning. 34 degrees and has been raining here for 2 days. Little bit of sleet at the start, but looked like it was winding down.

BOY WAS I WRONG!

Got out about 2 miles, and the skies opened. Humidity at this point was 100%. On the bright side, the SI was pretty low. Lol. Ended up running home like a wet, freezing dog. 4.5 miles. Had the frozen donger when I got home as I was completely soaked and cold.

Good times. And the funny part is, I actually enjoy this way more than the summer training.

Go get some cold hear then welcome aboard. Love winter running. The real fun begins in January!I'm probably starting up again Tuesday.

 

[tri-man 47]

My training pace and endurance continue to improve quickly as I build back up.

M: 6 mile recovery run

T: 14 miles w/ 12 mile tempo (8:09/mi, HR-154) - marathon PR pace

Th: 16 miles @ 8:38/mi, HR-147

S: 7 miles comfortably easy @ 8:28/mi, HR-141

Total of 43 miles. The tempo run was very encouraging as my HR was just hitting 160 at the end. The longer I can run that pace in a 150 HR range, the better. The 16 miler felt really good. It was on a track, which I think cuts 5-10 seconds/mile vs. street running, but it felt fine ...could have gone longer.

 

[Hang 10]

My training pace and endurance continue to improve quickly as I build back up.

M: 6 mile recovery run

T: 14 miles w/ 12 mile tempo (8:09/mi, HR-154) - marathon PR pace

Th: 16 miles @ 8:38/mi, HR-147

S: 7 miles comfortably easy @ 8:28/mi, HR-141

Total of 43 miles. The tempo run was very encouraging as my HR was just hitting 160 at the end. The longer I can run that pace in a 150 HR range, the better. The 16 miler felt really good. It was on a track, which I think cuts 5-10 seconds/mile vs. street running, but it felt fine ...could have gone longer.

16 miler was on a track? 64 laps?

 

[pbm107]

My training pace and endurance continue to improve quickly as I build back up.

M: 6 mile recovery run

T: 14 miles w/ 12 mile tempo (8:09/mi, HR-154) - marathon PR pace

Th: 16 miles @ 8:38/mi, HR-147

S: 7 miles comfortably easy @ 8:28/mi, HR-141

Total of 43 miles. The tempo run was very encouraging as my HR was just hitting 160 at the end. The longer I can run that pace in a 150 HR range, the better. The 16 miler felt really good. It was on a track, which I think cuts 5-10 seconds/mile vs. street running, but it felt fine ...could have gone longer.

Are you going to follow a plan for Boston? It is a really good sign that you can run faster than marathon pace for 12 miles over 20 weeks out.

 

[tri-man 47]

My training pace and endurance continue to improve quickly as I build back up.

M: 6 mile recovery run

T: 14 miles w/ 12 mile tempo (8:09/mi, HR-154) - marathon PR pace

Th: 16 miles @ 8:38/mi, HR-147

S: 7 miles comfortably easy @ 8:28/mi, HR-141

Total of 43 miles. The tempo run was very encouraging as my HR was just hitting 160 at the end. The longer I can run that pace in a 150 HR range, the better. The 16 miler felt really good. It was on a track, which I think cuts 5-10 seconds/mile vs. street running, but it felt fine ...could have gone longer.

Are you going to follow a plan for Boston? It is a really good sign that you can run faster than marathon pace for 12 miles over 20 weeks out.

Historically, I've followed Higdon. But by now, I have a very good sense of what I need and prefer to do: Get in a bunch of miles, work hills, include tempo runs, and add some speed workouts. I'll decide about a formal program in January. For now, I'm accelerating things quickly with plans to run in a very small marathon on January 1st in Houston. I'd like to improve my 3:43 qualifying time so I can start in a faster corral (hoping to run Boston in mid to low 3:3x range).

And yes, Hang 10, 16 miles on a track ...start in the outside lane and work my way in, so 8 cycles. It really wasn't bad. I didn't have to concentrate ...I could just let my mind drift.

 

[SFBayDuck]

And yes, Hang 10, 16 miles on a track ...start in the outside lane and work my way in, so 8 cycles. It really wasn't bad. I didn't have to concentrate ...I could just let my mind drift.

I just threw up in my mouth a little.....

 

[FUBAR]

And yes, Hang 10, 16 miles on a track ...start in the outside lane and work my way in, so 8 cycles. It really wasn't bad. I didn't have to concentrate ...I could just let my mind drift.

I just threw up in my mouth a little.....

:X

 

[Juxtatarot]

And yes, Hang 10, 16 miles on a track ...start in the outside lane and work my way in, so 8 cycles. It really wasn't bad. I didn't have to concentrate ...I could just let my mind drift.

I just threw up in my mouth a little.....

:X

And, Tri-man doesn't run with iPod/phone to listen to something.

 

[FUBAR]

And yes, Hang 10, 16 miles on a track ...start in the outside lane and work my way in, so 8 cycles. It really wasn't bad. I didn't have to concentrate ...I could just let my mind drift.

I just threw up in my mouth a little.....

:X

And, Tri-man doesn't run with iPod/phone to listen to something.

dude's hard core.

Speaking of which; any new(ish) podcast recommendations? I'm listening to How Stuff Works and 99% invisible along with endurance planet, Ted talks and nova taken from youtube.

 

[Ned]

And yes, Hang 10, 16 miles on a track ...start in the outside lane and work my way in, so 8 cycles. It really wasn't bad. I didn't have to concentrate ...I could just let my mind drift.

I just threw up in my mouth a little.....

I'll never forget when I read that Ivan did 22 on the track. EIGHTY EIGHT FN LAPS!!!!!!!!!

 

[Hang 10]

Don't you have to vary the lap direction at some point when you're running a track that many times? I'd figure turning left so often could give you some kind of an imbalance eventually.

 

[Nigel]

Triman you are insane, and I mean that as a compliment.

 

[Hang 10]

And yes, Hang 10, 16 miles on a track ...start in the outside lane and work my way in, so 8 cycles. It really wasn't bad. I didn't have to concentrate ...I could just let my mind drift.

I just threw up in my mouth a little.....

I'll never forget when I read that Ivan did 22 on the track. EIGHTY EIGHT FN LAPS!!!!!!!!!

Insane. I hope that it was because of a weather issue and the roads weren't runnable.

 

[ChiefD]

And yes, Hang 10, 16 miles on a track ...start in the outside lane and work my way in, so 8 cycles. It really wasn't bad. I didn't have to concentrate ...I could just let my mind drift.

I just threw up in my mouth a little.....

I'll never forget when I read that Ivan did 22 on the track. EIGHTY EIGHT FN LAPS!!!!!!!!!

Insane. I hope it that was because of a weather issue and the roads weren't runnable.

I think he used to be a NASCAR driver. Muscle memory.

 

[Nigel]

I ran 4.6 hilly miles at 8:07 pace at lunch and I was so damn uncomfortable the whole time. If I wasn't running with a guy I work with Id have slowed way down or even stopped and walked at one point after a 100ft .3M climb. I was so gassed. I'm kind of at a loss right now, all of my runs suck. Seriously second guessing whether I'm up for marathon training over the winter. If I bag it I'm afraid I'll be unmotivated and fall into an abyss I won't get out of. But I'm having a hard time seeing the current version of me getting through a quality training cycle.

 

[ChiefD]

I ran 4.6 hilly miles at 8:07 pace at lunch and I was so damn uncomfortable the whole time. If I wasn't running with a guy I work with Id have slowed way down or even stopped and walked at one point after a 100ft .3M climb. I was so gassed. I'm kind of at a loss right now, all of my runs suck. Seriously second guessing whether I'm up for marathon training over the winter. If I bag it I'm afraid I'll be unmotivated and fall into an abyss I won't get out of. But I'm having a hard time seeing the current version of me getting through a quality training cycle.

Could it be a function of diet right now? Coming off a holiday weekend may be affecting things. I know when I eat bad for a few days straight I feel like total hell when I run.

 

[Hang 10]

I ran 4.6 hilly miles at 8:07 pace at lunch and I was so damn uncomfortable the whole time. If I wasn't running with a guy I work with Id have slowed way down or even stopped and walked at one point after a 100ft .3M climb. I was so gassed. I'm kind of at a loss right now, all of my runs suck. Seriously second guessing whether I'm up for marathon training over the winter. If I bag it I'm afraid I'll be unmotivated and fall into an abyss I won't get out of. But I'm having a hard time seeing the current version of me getting through a quality training cycle.

You just gotta be patient. I was definitely right where you are now 9 months ago. Just stick with it and maybe do some more strength training or something. One day your heart is just going to feel better and you don't want your body to be out of shape when it happens.

 

[tri-man 47]

Don't you have to vary the lap direction at some point when you're running a track that many times? I'd figure turning left so often could give you some kind of an imbalance eventually.

Zoolander wasn't an ambi-turner, and look how well he turned out! But really, on a 400m track, it's not an issue. And the greater need was ensuring the soft surface for my not-fully-recovered feet. Duck, this wasn't all that different than your runs with coyotes and mountain lions and such ...it was a rainy morning, so a number of worms had crawled onto the track and they looked angry.

 

[Nigel]

I ran 4.6 hilly miles at 8:07 pace at lunch and I was so damn uncomfortable the whole time. If I wasn't running with a guy I work with Id have slowed way down or even stopped and walked at one point after a 100ft .3M climb. I was so gassed. I'm kind of at a loss right now, all of my runs suck. Seriously second guessing whether I'm up for marathon training over the winter. If I bag it I'm afraid I'll be unmotivated and fall into an abyss I won't get out of. But I'm having a hard time seeing the current version of me getting through a quality training cycle.

You just gotta be patient. I was definitely right where you are now 9 months ago. Just stick with it and maybe do some more strength training or something. One day your heart is just going to feel better and you don't want your body to be out of shape when it happens.

Yup, just feeling a little sorry for myself today. Not even four weeks out from the ablation so I absolutely should be more patient. There are differences between SVT and afib ablation procedures/recoveries but it's good to know your experience was similar and you obviously bounced back in grand fashion. Thanks for your perspective. I have an appointment with my doc next Monday where I'll get some answers to questions I should have already asked.

 

[SFBayDuck]

Not doing any real hard running for a really long time and then running a hard 10K for 52 minutes apparently is tough on the calves. They've been sore for 4 days now, and my achilles was hurting enough yesterday that I basically just hiked for 4 miles with some downhill jogging mixed in. Hopefully tomorrow I can get back at it, and do things the right way and ramp up some faster/harder running over the next few weeks.

 

[Hang 10]

I ran 4.6 hilly miles at 8:07 pace at lunch and I was so damn uncomfortable the whole time. If I wasn't running with a guy I work with Id have slowed way down or even stopped and walked at one point after a 100ft .3M climb. I was so gassed. I'm kind of at a loss right now, all of my runs suck. Seriously second guessing whether I'm up for marathon training over the winter. If I bag it I'm afraid I'll be unmotivated and fall into an abyss I won't get out of. But I'm having a hard time seeing the current version of me getting through a quality training cycle.

You just gotta be patient. I was definitely right where you are now 9 months ago. Just stick with it and maybe do some more strength training or something. One day your heart is just going to feel better and you don't want your body to be out of shape when it happens.

Yup, just feeling a little sorry for myself today. Not even four weeks out from the ablation so I absolutely should be more patient. There are differences between SVT and afib ablation procedures/recoveries but it's good to know your experience was similar and you obviously bounced back in grand fashion. Thanks for your perspective. I have an appointment with my doc next Monday where I'll get some answers to questions I should have already asked.

Yeah, I certainly don't know for sure that your experience is exactly like mine but it does sound very similar. I was definitely whining about it here. My new training pace became 10 minute miles. It was humbling as hell. Hopefully your doctor gives you some answers but I wouldn't count on it. When I asked mine about it at my followup he sorta got defensive...like I was blaming him for the drop off. Reading about it online though, what I was experiencing was not all that uncommon.

 

[igbomb]

Damn, I hate winter. Virtually ALL of my weekday runs end up on my treadmill since it's dark when I go to work and really dark when I get home. Gonna be rough to keep going all winter. Add to that the fact that my 4th kid will be here any day now and I think it's going to be tough to find the time I need.

But I'm pretty determined to run a race in the spring, so no stopping now.

 

[Ned]

Someone scared of the dark?

 

[FUBAR]

Damn, I hate winter. Virtually ALL of my weekday runs end up on my treadmill since it's dark when I go to work and really dark when I get home. Gonna be rough to keep going all winter. Add to that the fact that my 4th kid will be here any day now and I think it's going to be tough to find the time I need.

But I'm pretty determined to run a race in the spring, so no stopping now.

man, screw the treadmill.

now excuse me as I swim 140 laps staring at the black line.

 

[Hang 10]

I remember this summer when I made it a point to run the majority of my runs before the sun came up because it was too damn hot. Most the time there was still enough light to see what I was stepping on but once the time changed I invested $8 into getting a headlamp. I'll only wear it when it's pitch black though.

 

[Sand]

Someone scared of the dark?

Lots of horses out there, you know.

 

[Ned]

I remember this summer when I made it a point to run the majority of my runs before the sun came up because it was too damn hot. Most the time there was still enough light to see what I was stepping on but once the time changed I invested $8 into getting a headlamp. I'll only wear it when it's pitch black though.

It stings getting up early, but once I'm out the door.....there's nothing quite like running in the dark before the sun comes up.

 

[Ned]

Damn, I hate winter. Virtually ALL of my weekday runs end up on my treadmill since it's dark when I go to work and really dark when I get home. Gonna be rough to keep going all winter. Add to that the fact that my 4th kid will be here any day now and I think it's going to be tough to find the time I need.

But I'm pretty determined to run a race in the spring, so no stopping now.

man, screw the treadmill.

now excuse me as I swim 140 laps staring at the black line.

I ran on the treadmill last night since it was my only option...I was a quarter mile in and already thinking of excuses to hit the stop button. That thing is a friggin torture device. :X

 

[MAC_32]

Damn, I hate winter. Virtually ALL of my weekday runs end up on my treadmill since it's dark when I go to work and really dark when I get home. Gonna be rough to keep going all winter. Add to that the fact that my 4th kid will be here any day now and I think it's going to be tough to find the time I need.

But I'm pretty determined to run a race in the spring, so no stopping now.

Head lamp and cold gear, my man. I'm lucky in that I can do a lot of my runs over lunch, but with a newborn at home I'm preparing to do my weekday longer runs after I get the other two to bed at night.

 

[igbomb]

Someone scared of the dark?

My ankles and knees are.

 

[igbomb]

Damn, I hate winter. Virtually ALL of my weekday runs end up on my treadmill since it's dark when I go to work and really dark when I get home. Gonna be rough to keep going all winter. Add to that the fact that my 4th kid will be here any day now and I think it's going to be tough to find the time I need.

But I'm pretty determined to run a race in the spring, so no stopping now.

Head lamp and cold gear, my man. I'm lucky in that I can do a lot of my runs over lunch, but with a newborn at home I'm preparing to do my weekday longer runs after I get the other two to bed at night.

I may need to try the headlamp. I have the cold gear. Here, even at mid-day I need a pair of gloves.

 

[MAC_32]

Damn, I hate winter. Virtually ALL of my weekday runs end up on my treadmill since it's dark when I go to work and really dark when I get home. Gonna be rough to keep going all winter. Add to that the fact that my 4th kid will be here any day now and I think it's going to be tough to find the time I need.

But I'm pretty determined to run a race in the spring, so no stopping now.

Head lamp and cold gear, my man. I'm lucky in that I can do a lot of my runs over lunch, but with a newborn at home I'm preparing to do my weekday longer runs after I get the other two to bed at night.

I may need to try the headlamp. I have the cold gear. Here, even at mid-day I need a pair of gloves.

My standard starting point is the cold gear, balaclava, and gloves. I try to stick with shorts over the cold gear as long as the wind chill is above 0, but if there's too much snow on the ground I'll usually wear pants and an extra pair of socks. I try to go as light as possible up top, but like you it gets frigid here. If I need to put on more than a long sleeve tech and a hoodie then I'm probably taking the day off. Occasionally I'll throw on the ski jacket, but only if I've taken too many days off recently.

 

[Nigel]

I got so used to the treadmill last winter with all the snow in Boston that I actually had a hard time mentally getting back out on the road. I did a 16 miler on the mill and didn't phase me. Can't fathom getting back in that mode this year.

 

[Ned]

I got so used to the treadmill last winter with all the snow in Boston that I actually had a hard time mentally getting back out on the road. I did a 16 miler on the mill and didn't phase me. Can't fathom getting back in that mode this year.

I'd rather run 30mi on a track.

 

[tri-man 47]

I got so used to the treadmill last winter with all the snow in Boston that I actually had a hard time mentally getting back out on the road. I did a 16 miler on the mill and didn't phase me. Can't fathom getting back in that mode this year.

I'd rather run 30mi on a track.

Earmuffs, Duck. At least on a track, I've found you can use the 8 lanes as a cycle and focus, to some degree, on those. And for each cycle, you pick up an extra half lap, which is like a dumb little reward that lets you cut out a lap or two as the cycles go on. Necessity is the mother of invention.

 

[Ned]

I got so used to the treadmill last winter with all the snow in Boston that I actually had a hard time mentally getting back out on the road. I did a 16 miler on the mill and didn't phase me. Can't fathom getting back in that mode this year.

I'd rather run 30mi on a track.

Earmuffs, Duck. At least on a track, I've found you can use the 8 lanes as a cycle and focus, to some degree, on those. And for each cycle, you pick up an extra half lap, which is like a dumb little reward that lets you cut out a lap or two as the cycles go on. Necessity is the mother of invention.

I do that in all of my little neighborhood loops. When I have to run at 3am, I'll make sure to add a street that adds another .15 to the loop. That adds up when you're trying to run 15mi in a small space.

 

[FUBAR]

Damn, I hate winter. Virtually ALL of my weekday runs end up on my treadmill since it's dark when I go to work and really dark when I get home. Gonna be rough to keep going all winter. Add to that the fact that my 4th kid will be here any day now and I think it's going to be tough to find the time I need.

But I'm pretty determined to run a race in the spring, so no stopping now.

Head lamp and cold gear, my man. I'm lucky in that I can do a lot of my runs over lunch, but with a newborn at home I'm preparing to do my weekday longer runs after I get the other two to bed at night.

I may need to try the headlamp. I have the cold gear. Here, even at mid-day I need a pair of gloves.

My standard starting point is the cold gear, balaclava, and gloves. I try to stick with shorts over the cold gear as long as the wind chill is above 0, but if there's too much snow on the ground I'll usually wear pants and an extra pair of socks. I try to go as light as possible up top, but like you it gets frigid here. If I need to put on more than a long sleeve tech and a hoodie then I'm probably taking the day off. Occasionally I'll throw on the ski jacket, but only if I've taken too many days off recently.

thanks for the reminder that the next few months we'll be happy to be in Alabama. It apparently gets icy here but nowhere near that cold. Almost makes up for the summer.

I got so used to the treadmill last winter with all the snow in Boston that I actually had a hard time mentally getting back out on the road. I did a 16 miler on the mill and didn't phase me. Can't fathom getting back in that mode this year.

I'd rather run 30mi on a track.

Earmuffs, Duck. At least on a track, I've found you can use the 8 lanes as a cycle and focus, to some degree, on those. And for each cycle, you pick up an extra half lap, which is like a dumb little reward that lets you cut out a lap or two as the cycles go on. Necessity is the mother of invention.

I do that in all of my little neighborhood loops. When I have to run at 3am, I'll make sure to add a street that adds another .15 to the loop. That adds up when you're trying to run 15mi in a small space.

Tri - How did you figure out the added lap? Wouldn't it be longer to just stay on the outside lane?

I don't even want to run repeats on our greenway - though I guess that would be alright if it came to it.

I'll take the half mile to mile of traffic en route to the farmside roads.

 

[tri-man 47]

Tri - How did you figure out the added lap? Wouldn't it be longer to just stay on the outside lane?

I don't even want to run repeats on our greenway - though I guess that would be alright if it came to it.

I'll take the half mile to mile of traffic en route to the farmside roads.

Running the outside lane would be boring. Besides, that's where the walkers tend to hang out. And rotating in from 8 to 1 provides a small distraction. I do have my Garmin on to track pace and HR, so I get the distance, too. In general, the outer lap would be 3 1/2 laps/mile. Averaging it out, it's a half-mile per cycle. Give me healthy feet and a little more time and I'll gladly drive to the arboretum or some of the local paved or gravel trails.

 

[tri-man 47]

And BTW, I'll post the template next week for our annual year-end reports ...our fifth time, I believe! A year of some newbie races, great PRs for a number of the vets, and a few successful medical procedures!

eta: Some inspiration as we fuss and fret over winter training (there's a YouTube video as well):

http://illpushyou.com/