Ran a 10k - Official Thread (4 Viewers)

[SFBayDuck]

Duck that elevation total to me is the most impressive stat any one here can throw out there.

This flatlander can't even comprehend it.

I've run 2x in the last 2 weeks. Can't catch a break between the knee and now being sick for a week. My energy is fine, I just can't shake this pretty strong sore throat. It's driving me crazy.

I'm thinking I should add 250'K in elevation as a goal for next year. A quarter of a million feet sounds pretty cool.

Sucks to be ending the year so poorly. This will be my lowest mileage month since early 2012. The PF in the left foot seems improved, but my right achilles is still sore and I just don't want to push it and make it worse when I really need to be able to ramp up my training in January.

I hope all you sickies get better soon.

 

[Ned]

Merry Christmas, slow pokes!

 

[tri-man 47]

I feel for you. I haven't taken much time off but have been dealing with a sore throat and congestion. Enough that I stopped this morning's swim 20 minutes short. Coughing and breathing harder while swimming sucks. Energy level is low.

Wish I could manage a 14M/20M weekend on low energy!

yeah, that might not have helped things.

Yup, that's been my fear. I've run through so many viruses only to make matters worse. This sore throat is pretty bad to the point my voice is gone by night time. I just can't risk running and making matters worse, even though I feel fine otherwise.

"Above the neck, what the heck. In the chest, give it a rest." (And Ned, read your own sig!)

Merry Christmas, my friends!

 

[igbomb]

Merry Christmas everybody! I missed a good week of running recently but had just about the best excuse you can have. On the 14th, we welcomed our fourth child, our 2nd son, into the world. I thought I would be able to sneak in a few runs during that time, but it didn't work out. In fact, the only chance I had to get on the treadmill was the day of his birth. Of course, I had given blood the day before and he was born middle of night so I was going on 48 hours with no sleep when I tried to run. Needless to say, I bailed a mile in and felt like I was going to die.

But now I'm back and firing on all cylinders. We have guests in town at our house so I'm taking advantage and running every chance I get while they watch the kids. I think I'm going to pull the trigger and sign up for a half-marathon in April. It will be my first race in more than ten years. I'd like to set a PR (my only previous half was a 1:54) but I'll take anything under 2:00.

Then I'm hoping to run a couple more halfs over the course of 2016, including the Twin Cities in October. And I'm signing up for a Tough Mudder and am hoping to get invited to the Dances with Dirt in Hell. I may be overly ambitious, but I'm excited to keep getting faster. I also have a slight tug to make my last race of the year a full marathon, but my wife will kill me if I sign up now.

 

[ChiefD]

Congrats igbomb!

And Merry Christmas to all!

 

[Brony]

Congrats igbomb!

 

[SFBayDuck]

Congrats igbomb!

And Merry Christmas to all!

 

[FUBAR]

Merry Christmas y'all!

Congrats IGB!

taking the day off. Visiting the in laws and sleeping horribly.

 

[worrierking]

Let the taper begin! 21 yesterday and 11 today to wrap up a solid 68 mile week. Only some mild knee soreness as I rest up for Houston. I could not have imagined my training going this well. That, of course, makes me nervous!!

 

[Sand]

Merry Christmas! Not much going on here - squeezed in one ride yesterday and shocked the crap out of myself when I set a new all-time power PR from 6-7 minutes at 330w. I haven't really been riding all that great and feel like a whale with weight put on this holiday season. That I pulled that out of the hat is stunning - that is a riding regime that I cover a lot, and hard. Probably could have held that a bit longer, but the hill (nasty hill - 9% for a mile) ended.

 

[BassNBrew]

Suunto Ambit 2 marked down from $399 to $159 at the Clymb. Best watch period for anyone going long.

 

[tri-man 47]

Taper week! Even then, a nice, sharp week of running.

Tu: 10 miles, w/ 8 @ 8:32 ..HR 148.

We: 6 miles, w/ 2 @ 7:50.

Sa: 7 miles w/ a few hills.

Su: 3 miles w/ 4 x 400m @ :99, :96, :93, :90.

26 miles for the week. Fly to Houston on Tuesday, and the race is on Friday with about 300 in the marathon (and 400 in the HM). Houston forecast is ideal - low 40s warming to about 50. I'll focus on HR, but hoping that translates to a couple loops at about 8:05-10/mile pace. I'll then see what I can maintain over the next two loops, given solid but abbreviated training. An overall 8:15 pace (sub 3:37) would be nice. It'd move me up in the Boston corrals from my current 3:43, which is my main goal.

eta: The race director just emailed me to confirm the course has been certified as BQ ...wasn't 100% positive on that detail!

 

[gruecd]

26 miles for the week. Fly to Houston on Tuesday, and the race is on Friday with about 300 in the marathon (and 400 in the HM). Houston forecast is ideal - low 40s warming to about 50. I'll focus on HR, but hoping that translates to a couple loops at about 8:05-10/mile pace. I'll then see what I can maintain over the next two loops, given solid but abbreviated training. An overall 8:15 pace (sub 3:37) would be nice. It'd move me up in the Boston corrals from my current 3:43, which is my main goal.

eta: The race director just emailed me to confirm the course has been certified as BQ ...wasn't 100% positive on that detail!

Ooooooooooh....I thought you were running Houston (as in the Chevron Houston Marathon), so I had to look closer when you started talking about loops. Not sure how I'd feel about a four-loop course, but obviously wishing you safe travels and the best of luck, my friend.

 

[gruecd]

So I got the new Garmin 235 for Christmas. It has the optical wrist-based HRM, and I tried it out for the first time yesterday afternoon. Mind you, this is the first time I've ever monitored my heart rate on a run. I did 14 miles at 7:33 average pace, and I'd say the effort level was easy to moderate, except for the last mile, which I ran in 6:57. It says that my average heart rate was 163 and that my max was 183. This thing is supposedly pretty accurate. Thoughts?

 

[Juxtatarot]

So I got the new Garmin 235 for Christmas. It has the optical wrist-based HRM, and I tried it out for the first time yesterday afternoon. Mind you, this is the first time I've ever monitored my heart rate on a run. I did 14 miles at 7:33 average pace, and I'd say the effort level was easy to moderate, except for the last mile, which I ran in 6:57. It says that my average heart rate was 163 and that my max was 183. This thing is supposedly pretty accurate. Thoughts?

From that, I suspect you have an unusually high max heart rate. Kind of like Hang 10.

 

[FUBAR]

So I got the new Garmin 235 for Christmas. It has the optical wrist-based HRM, and I tried it out for the first time yesterday afternoon. Mind you, this is the first time I've ever monitored my heart rate on a run. I did 14 miles at 7:33 average pace, and I'd say the effort level was easy to moderate, except for the last mile, which I ran in 6:57. It says that my average heart rate was 163 and that my max was 183. This thing is supposedly pretty accurate. Thoughts?

From that, I suspect you have an unusually high max heart rate. Kind of like Hang 10.

or it's always possible that your PE doesn't line up with the "experts" opinions of what it should be at an easy-moderate pace. I remember being in the same boat (though not as fast) when I started MAF training. Now it feels like I'm crushing myself when I get up to the 170s at max.

Have you tested max HR yet?

Swam as part of a mini-taper (kind of hard to taper when you were feeling like #### the last couple weeks) this morning. warmup with fins then pull, 12x75 @1:20 (kept it under 1:10 with 10 seconds rest) free then pull, the plan was to do 12x75 with fins but during the first 25 my Semitendinosus and Semimembranosus (hamstrings) cramped bad. That was surprising coming off the pull set. But, not wanting to damage anything three days out from the 50k, I stopped.

 

[gruecd]

Have you tested max HR yet?

No, I haven't. What's the best way to do it?

 

[Juxtatarot]

Have you tested max HR yet?

No, I haven't. What's the best way to do it?

Go all out for a few miles then add 5 to the max on that run.

 

[FUBAR]

Have you tested max HR yet?

No, I haven't. What's the best way to do it?

run really hard until you collapse. Maybe just wear it during a 5k race.

There are different ways, but I did intervals (this was a few years ago) where I'd run hard for 4 minutes, jog for 4, repeat four times.

 

[Sand]

Thoughts?

You are a hummingbird.

 

[Hang 10]

So I got the new Garmin 235 for Christmas. It has the optical wrist-based HRM, and I tried it out for the first time yesterday afternoon. Mind you, this is the first time I've ever monitored my heart rate on a run. I did 14 miles at 7:33 average pace, and I'd say the effort level was easy to moderate, except for the last mile, which I ran in 6:57. It says that my average heart rate was 163 and that my max was 183. This thing is supposedly pretty accurate. Thoughts?

From that, I suspect you have an unusually high max heart rate. Kind of like Hang 10.

He either has a heart rate max like me or he didn't get the optical light placed firmly enough. It's weird how it reads high when it's loose. But that being said, that's pretty damn close to what my monitor would say at that pace.

https://www.strava.com/activities/424347869

 

[gruecd]

So I got the new Garmin 235 for Christmas. It has the optical wrist-based HRM, and I tried it out for the first time yesterday afternoon. Mind you, this is the first time I've ever monitored my heart rate on a run. I did 14 miles at 7:33 average pace, and I'd say the effort level was easy to moderate, except for the last mile, which I ran in 6:57. It says that my average heart rate was 163 and that my max was 183. This thing is supposedly pretty accurate. Thoughts?

From that, I suspect you have an unusually high max heart rate. Kind of like Hang 10.

He either has a heart rate max like me or he didn't get the optical light placed firmly enough. It's weird how it reads high when it's loose. But that being said, that's pretty damn close to what my monitor would say at that pace.

https://www.strava.com/activities/424347869

It definitely wasn't loose. There was a pretty good indentation on my skin when I finished.

 

[Hang 10]

It definitely wasn't loose. There was a pretty good indentation on my skin when I finished.

Probably just a high max then. Nice to see someone else around here that isn't running 7 minute miles in the 140's!

 

[prosopis]

Hey guys, it has been a while since I have been in here. I am still plugging along doing my thing. Anyway my garmin forerunner 305 has finally died for real. I am looking for something new as I still cant pace myself and I just love looking at what I did. I definitely like HR info. I am looking at the Garmin 220 right now. Anyone have thoughts on what is out there? Any year old models that I may be able to get cheaper?

Thanks in advance.

 

[SteveC702]

Hey guys, it has been a while since I have been in here. I am still plugging along doing my thing. Anyway my garmin forerunner 305 has finally died for real. I am looking for something new as I still cant pace myself and I just love looking at what I did. I definitely like HR info. I am looking at the Garmin 220 right now. Anyone have thoughts on what is out there? Any year old models that I may be able to get cheaper?

Thanks in advance.

I like the Garmin 620. I bought one a little over 2 years ago and it's worked great for me. They are on sale for about 50% off at amazon.com and runningwarehouse. (The old ones were $400, and another $40-50 if you get the HRM add-on, currently about $200 without the HRM and $240-$250 with)

 

[Ned]

So I got the new Garmin 235 for Christmas. It has the optical wrist-based HRM, and I tried it out for the first time yesterday afternoon. Mind you, this is the first time I've ever monitored my heart rate on a run. I did 14 miles at 7:33 average pace, and I'd say the effort level was easy to moderate, except for the last mile, which I ran in 6:57. It says that my average heart rate was 163 and that my max was 183. This thing is supposedly pretty accurate. Thoughts?

From that, I suspect you have an unusually high max heart rate. Kind of like Hang 10.

He either has a heart rate max like me or he didn't get the optical light placed firmly enough. It's weird how it reads high when it's loose. But that being said, that's pretty damn close to what my monitor would say at that pace.

https://www.strava.com/activities/424347869

It definitely wasn't loose. There was a pretty good indentation on my skin when I finished.

Just keep doing what you're doing and accumulate the data. If you end up running a 5K, it'll be a good test. But I know you've sworn off that distance for life.

Welcome to the dark side.

 

[Ned]

I'm finally feeling better - can't believe I was sick for so long. This is the longest drought of running I've had in almost 6 years now. Looking forward to getting back in the saddle.

 

[FUBAR]

I'm finally feeling better - can't believe I was sick for so long. This is the longest drought of running I've had in almost 6 years now. Looking forward to getting back in the saddle.

When did you become a cyclist?

 

[SFBayDuck]

Those of you following my sparse training on Strava may have noticed I got a GoPro for Christmas. Ready to up my game from pics to videos soon, once I figure out how to use the thing.....

 

[2Young2BBald]

Those of you following my sparse training on Strava may have noticed I got a GoPro for Christmas. Ready to up my game from pics to videos soon, once I figure out how to use the thing.....

I got one for XC season and tried to fire up a thread on tips and tricks, that quickly died. It's very easy to use. I tired using Windows Live Studio and it didn't seem to mesh well with the Go Pro. I went ahead and downloaded Go Pro Studio and have already created some cool stuff with music, etc. Its not super intuitive,but their help screen and videos are quite good. Its a huge memory hog, so I bought a 2TB external hard drive that is WAY faster than when I was trying to do it all on my CPU. There will still be long spans of time when Studio is converting that vid and then eons at time getting it up to YouTube (if that is where you plan on sharing). I have found YouTube pretty easy too and some of their video enhancements (like motion control) seem to really improve the video beyond what Go Pro Studio can do. The basic Go Pro app is clunky too but does the trick. You'll need it if you want to, say, see what you are filming from the head piece as your phone can act as a monitor. We bought a huge kit of knock off gear on Amazon that has worked out great. I'll dig up a link and edit this post with a link. My son has filmed some crazy trampoline tricks with the chest mount and I used both the long stick and head mount for XC and now for indoor track.

ETA: Here is the link to the kit: http://www.amazon.com/gp/product/B00PLBXUMS?psc=1&redirect=true&ref_=oh_aui_detailpage_o03_s00 And here is my first stab back in October at adding music, linking two videos together and merging three songs over only two videos (as an example of how easy it is) Not the best video as we did not have the attachments and I was just holding the camera in my hand:

 

[SFBayDuck]

Those of you following my sparse training on Strava may have noticed I got a GoPro for Christmas. Ready to up my game from pics to videos soon, once I figure out how to use the thing.....

First attempt at putting something together with some footage taken yesterday on my favorite trail in Marin, Yolanda, and using GoPro Studio to edit. Little surprised the video quality isn't better, not sure how much of that is the stabilizing YouTube did or if it's something else like how I saved it. But pretty cool nonetheless. Looking forward to playing around with more options in terms of how to use the camera (was just holding it in my hand) as well as how to put together finished videos.

Anyway, here it is: http://youtu.be/7XKAb32MQhQ

 

[MAC_32]

Got a nasty...nasty virus Monday. Thankfully it was one of hose 24 hour ones, but I was so dehydrated I had to go to the ER. Couldn't keep ice chips down and muscle spasms got so bad from lack of fluids I lost feeling in all my extremities. So that was fun.

I'm getting one more in tomorrow. At least January can't be worse?

 

[2Young2BBald]

Those of you following my sparse training on Strava may have noticed I got a GoPro for Christmas. Ready to up my game from pics to videos soon, once I figure out how to use the thing.....

First attempt at putting something together with some footage taken yesterday on my favorite trail in Marin, Yolanda, and using GoPro Studio to edit. Little surprised the video quality isn't better, not sure how much of that is the stabilizing YouTube did or if it's something else like how I saved it. But pretty cool nonetheless. Looking forward to playing around with more options in terms of how to use the camera (was just holding it in my hand) as well as how to put together finished videos.

Anyway, here it is: http://youtu.be/7XKAb32MQhQ

Awesome trail. Did you use the YouTube quality video option from GoPro Studio? I did the same with my first few videos (as it seemed to make sense) before my kid told me to just save it in the highest quality and upload that edition (and be sure to select HD as the quality when viewing it).

 

[Ned]

Got a nasty...nasty virus Monday. Thankfully it was one of hose 24 hour ones, but I was so dehydrated I had to go to the ER. Couldn't keep ice chips down and muscle spasms got so bad from lack of fluids I lost feeling in all my extremities. So that was fun.

I'm getting one more in tomorrow. At least January can't be worse?

Yikes dude!!!

And just as I thought I was better, I'm back to being sick. Whole forking house is sick.

 

[Juxtatarot]

I've been sick these last few days too but nothing like Mac! Anyway, 9 miles this morning capping off a 215 month of December. That is my highest mileage month ever when I haven't been training for a marathon. Final total is 2,341 for the year.

I expect to see my Strava feed filled with runs tomorrow morning with you guys starting the year off right!

Happy New Year, everyone!

 

[FUBAR]

The goal was to break 5 and not myself.

4:56!

Don't think I'm making it to midnight.

 

[FUBAR]

I expect to see my Strava feed filled with runs tomorrow morning with you guys starting the year off right!

Oh hell no. Happy new year!

But I will start my resolution of a different 30 day challenge each month. Tomorrow is 20 seconds of planks. (I'll do front, back, and both sides)

 

[Hang 10]

The goal was to break 5 and not myself.

4:56!

Don't think I'm making it to midnight.

Nice way to end the year! Congrats on a great run!

 

[Hang 10]

I've been sick these last few days too but nothing like Mac! Anyway, 9 miles this morning capping off a 215 month of December. That is my highest mileage month ever when I haven't been training for a marathon. Final total is 2,341 for the year.

I expect to see my Strava feed filled with runs tomorrow morning with you guys starting the year off right!

Happy New Year, everyone!

I ran 2,338.

But I'm running a 5K tomorrow. Hopefully with only a minor hangover.

 

[SFBayDuck]

The goal was to break 5 and not myself.

4:56!

Don't think I'm making it to midnight.

Nice! Congrats and enjoy the celebration.

Happy New Year everybody.

 

[MAC_32]

Got a nasty...nasty virus Monday. Thankfully it was one of hose 24 hour ones, but I was so dehydrated I had to go to the ER. Couldn't keep ice chips down and muscle spasms got so bad from lack of fluids I lost feeling in all my extremities. So that was fun.

I'm getting one more in tomorrow. At least January can't be worse?

Yikes dude!!! And just as I thought I was better, I'm back to being sick. Whole forking house is sick.

Sending positive vibes your way. After today's run I think/hope I'm in the clear.

 

[pbm107]

[SIZE=13.5pt]2015 Year-end Report [/SIZE][SIZE=13.5pt](To be editted later)[/SIZE]

[SIZE=13.5pt]Total training volume during 2015:[/SIZE]

[SIZE=12pt]To date:[/SIZE]

[SIZE=12pt]Swim: 89 miles, 54 hours[/SIZE]

[SIZE=12pt]Bike: 2273 miles, 112 hours, [/SIZE]

[SIZE=12pt]Run: 1294 miles, 186 hours[/SIZE]

[SIZE=12pt]Misc (mostly hiking and weights): 30 hours[/SIZE]

[SIZE=12pt]Total: 3663 miles, 382 hours[/SIZE]

[SIZE=13.5pt]Goal(s) for 2016:[/SIZE] [SIZE=12pt]To do more local races, run at least a few with my sons, and BQ next December. Volume goal for next year - 75 hours swimming, 125 hours bike, 150 hours run, 50 hours weights[/SIZE]

Great race FUBAR, you put in as much time in training as anyone in this thread with the exception of Steve. In reviewing your end of the year report I thought it was strange that you plan on running less this year, but also plan on running a BQ. Don't you think you may need to spend a larger percentage of your training running? I think most people need to run more than 2000 miles in a year to BQ.

On my end I am having a tough time getting motivated. The plan was to run at least 150 miles this month and I needed 20 over the past two days to get there. I plan running mostly easy miles until 2/7 and then I will start my 12 week plan for Broad Street.

 

[tri-man 47]

Happy new year!!! Race time in eight hours. Temp will be about perfect - mid-40s. Ready to go.

 

[FUBAR]

[SIZE=13.5pt]2015 Year-end Report [/SIZE][SIZE=13.5pt](To be editted later)[/SIZE]

[SIZE=13.5pt]Total training volume during 2015:[/SIZE]

[SIZE=12pt]To date:[/SIZE]

[SIZE=12pt]Swim: 89 miles, 54 hours[/SIZE]

[SIZE=12pt]Bike: 2273 miles, 112 hours, [/SIZE]

[SIZE=12pt]Run: 1294 miles, 186 hours[/SIZE]

[SIZE=12pt]Misc (mostly hiking and weights): 30 hours[/SIZE]

[SIZE=12pt]Total: 3663 miles, 382 hours[/SIZE]

[SIZE=13.5pt]Goal(s) for 2016:[/SIZE] [SIZE=12pt]To do more local races, run at least a few with my sons, and BQ next December. Volume goal for next year - 75 hours swimming, 125 hours bike, 150 hours run, 50 hours weights[/SIZE]

Great race FUBAR, you put in as much time in training as anyone in this thread with the exception of Steve. In reviewing your end of the year report I thought it was strange that you plan on running less this year, but also plan on running a BQ. Don't you think you may need to spend a larger percentage of your training running? I think most people need to run more than 2000 miles in a year to BQ.

On my end I am having a tough time getting motivated. The plan was to run at least 150 miles this month and I needed 20 over the past two days to get there. I plan running mostly easy miles until 2/7 and then I will start my 12 week plan for Broad Street.

The target marathon is next December, so I had planned to phase the year by event. Mountain marathon Feb 28, HIM May 22, Oly tri Aug 28, Marathon Dec 10. But you're probably right, so maybe I'll add a bit more running in, something along the lines of (weekly basis):

Jan - Feb: Run 5 hours, bike 2 hours (mostly on the trainer), swim 2 hours, culminate with the black mountain marathon Feb 28

March - May: Run 4 hours, bike 5 hours, swim 2 hours, culminate with the HIM CHOO May 22

June - August: Run 3 hours, bike 5 hours, swim 3 hours, culminate with the Rocketman tri Aug 28

September - November: Run 10 hours, swim 2 hours, no bike unless I just feel like it.

That would end up being somewhere around 250 hours running, for a 25% increase from this year.

Total for 2015:

[SIZE=12pt]Swim: 93 miles, 56 hours[/SIZE]

[SIZE=12pt]Bike: 2273 miles, 112 hours,[/SIZE]

[SIZE=12pt]Run: 1392 miles, 200 hours[/SIZE]

[SIZE=12pt]Misc (mostly hiking and weights): 30 hours[/SIZE]

Total: 3758 miles, 398 hours

 

[FUBAR]

Happy new year!!! Race time in eight hours. Temp will be about perfect - mid-40s. Ready to go.

good luck!

 

[Juxtatarot]

I plan running mostly easy miles until 2/7 and then I will start my 12 week plan for Broad Street.

I'm curious about your plan. Average weekly mileage, key workouts, etc.

 

[Juxtatarot]

I'll be back soon, boys. My buddy gave me the idea of running a marathon every presidential election year and it seems like a challenging yet reasonable goal. Also, after 42 years of casual slimness and low blood pressure, I've gained an inch in my waist and am approaching a time when my doctor will force me to go on blood pressure meds if nothing changes.

I think I'll run instead.

Have you decided which marathon, a goal time and a training plan?

 

[Nigel]

Happy New Year guys, and good luck today Tri!

 

[pbm107]

I plan running mostly easy miles until 2/7 and then I will start my 12 week plan for Broad Street.

I'm curious about your plan. Average weekly mileage, key workouts, etc.

I am going to follow the 61-84 mile half schedule in Pfitz's Faster Road Racing. The tempo runs are a little different than I am used to, they are time based instead of mileage and they are split up. For example the 1st tempo run is 10 miles with a 16 min LT, 4 min jog, and then 13 min LT. Some of the long runs are progression runs with the last 3 miles at LT pace.

I am assuming that you aren't following a plan.

 

[Hang 10]

Ran 19:05 this morning. Kinda pissed that I didn't pick up the pace sooner and get under 19 minutes but oh well not too bad considering I had less than 4 hours of sleep last night. Good way to start the new year anyway. I now have a 5k bench mark to improve on...and improve I will! :yoda:
https://www.strava.com/activities/460677559

ETA: 3/10 in my age group 10/198 overall