Ran a 10k - Official Thread (12 Viewers)

[Ned]

:X

Don't start this!

Too late!  

 

[Hang 10]

Honestly, I think the main factor in running that kind of time will be the competition. There should be some decent runners out there tomorrow and I'm hoping that I can latch onto one or two and let them do the pacing. I don't what it is but when you can do that, if feels like you're not doing all the work. Definitely way more difficult to do it alone. 

 

[ChiefD]

Honestly, I think the main factor in running that kind of time will be the competition. There should be some decent runners out there tomorrow and I'm hoping that I can latch onto one or two and let them do the pacing. I don't what it is but when you can do that, if feels like you're not doing all the work. Definitely way more difficult to do it alone. 

Yeah, that's my plan this year for my 1/2. Two years ago, when I ran my 1:49, I started with the 1:45 pace group and tried to hang with them as long as possible. I made it til mile 9, where there is a decent incline for about a mile.

This year, I plan on doing the same thing. And when that damn hill comes, my plan is to attack it come hell or high water. If I crash there so be it, but I need to beat that damn hill once and for all.

 

[Hang 10]

Yeah, that's my plan this year for my 1/2. Two years ago, when I ran my 1:49, I started with the 1:45 pace group and tried to hang with them as long as possible. I made it til mile 9, where there is a decent incline for about a mile.

This year, I plan on doing the same thing. And when that damn hill comes, my plan is to attack it come hell or high water. If I crash there so be it, but I need to beat that damn hill once and for all.

When is your half and what kind of mileage are you running? If you're fading at the end of races maybe you should think about adding some miles per week. Remind yourself that you're not training for the first 10 miles, you're training for the last 5K. 

 

[pbm107]

18:28

I like to think @Hang 10 is about a year behind me when it comes to running times, except for the half where he jumped ahead of me.  I ran a 18:19 in Nov 2014, so I am expecting him to beat that.

 

[Nigel]

And do some hill workouts Chief. Throw 4 w 400m hill repeats (hard up, easy down) into the middle of a 6M run. They hurt but come race day the single steady run up that hill won't seem as bad.

good luck tomorrow Hang!

 

[Hang 10]

I like to think @Hang 10 is about a year behind me when it comes to running times, except for the half where he jumped ahead of me.  I ran a 18:19 in Nov 2014, so I am expecting him to beat that.

:facepalm: We'll see how it goes. I still have a lot of fear of the 5K for some reason.

But that is a major compliment. Thanks.  

 

[beer 30]

Soooo, anybody around Columbia, SC looking to run a 26.2 mile training run tomorrow around 8am? Have I got a deal for you!

Just got an email from the Columbia Marathon I bumped when I got hurt and subsequently quit running. Packet pick up today and tomorrow! So if anyone is in the area and interested in a free ride I can hook up you

 

[Hang 10]

Soooo, anybody around Columbia, SC looking to run a 26.2 mile training run tomorrow around 8am? Have I got a deal for you!

Just got an email from the Columbia Marathon I bumped when I got hurt and subsequently quit running. Packet pick up today and tomorrow! So if anyone is in the area and interested in a free ride I can hook up you

@FUBAR should be all over that. IIRC he missed his marathon last weekend. 

 

[beer 30]

@FUBAR should be all over that. IIRC he missed his marathon last weekend. 

Yea was kinda thinking he'd probably be the only one in the area able to do it but you never know who is passing through and has a free 3-4 hours on a Saturday to go run a race that you train 6-8 months for.

 

[Ned]

I still have a lot of fear of the 5K for some reason.

Because it ####### hurts.

In a totally awesome way.

 

[ChiefD]

When is your half and what kind of mileage are you running? If you're fading at the end of races maybe you should think about adding some miles per week. Remind yourself that you're not training for the first 10 miles, you're training for the last 5K. 

My half is April 9th, so coming up quick. I'm up to about 30 miles a week. And you are right, I need more miles. 

Edit to add: I'm starting to think about some flexibility in my training schedule. This week with my wife out of town has been somewhat revealing - I've been running at lunch and have really enjoyed it.

With me being in sales, and with my wife's work schedule, I may start going to work early at 7ish, leave at 11 for lunch and go home and run, then come back to work at 1 and work til 5 or 6. With basically a 1.5 hour block in the middle of the day to run I could really add some miles. So those 4-5 mile runs I try and squeeze in every night can turn into 6-8 mile runs.

I may start trying this on Monday.

 

[Ned]

My half is April 9th, so coming up quick. I'm up to about 30 miles a week. And you are right, I need more miles. 

Edit to add: I'm starting to think about some flexibility in my training schedule. This week with my wife out of town has been somewhat revealing - I've been running at lunch and have really enjoyed it.

With me being in sales, and with my wife's work schedule, I may start going to work early at 7ish, leave at 11 for lunch and go home and run, then come back to work at 1 and work til 5 or 6. With basically a 1.5 hour block in the middle of the day to run I could really add some miles. So those 4-5 mile runs I try and squeeze in every night can turn into 6-8 mile runs.

I may start trying this on Monday.

This is a prime example of wanting it bad enough that you get creative to get the work in.  

 

[ChiefD]

This is a prime example of wanting it bad enough that you get creative to get the work in.  

Yeah, and we also hired a new VP of Operations that is making my boss realize that it's ok to let your people have flexible schedules to do stuff like this. Been kind of nice. 

 

[FUBAR]

@FUBAR should be all over that. IIRC he missed his marathon last weekend. 

Would have been great but doesn't work time wise.   Still a 7 hour drive and the wife has plans.  

 

[Hang 10]

Would have been great but doesn't work time wise.   Still a 7 hour drive and the wife has plans.  

Tell her your laundry and dinner can wait. 

 

[ChiefD]

Tell her your laundry and dinner can wait. 

And THAT's how FUBAR set an all-time PR in the marathon. 

 

[igbomb]

My half is April 9th, so coming up quick. I'm up to about 30 miles a week. And you are right, I need more miles. 

Edit to add: I'm starting to think about some flexibility in my training schedule. This week with my wife out of town has been somewhat revealing - I've been running at lunch and have really enjoyed it.

With me being in sales, and with my wife's work schedule, I may start going to work early at 7ish, leave at 11 for lunch and go home and run, then come back to work at 1 and work til 5 or 6. With basically a 1.5 hour block in the middle of the day to run I could really add some miles. So those 4-5 mile runs I try and squeeze in every night can turn into 6-8 mile runs.

I may start trying this on Monday.

I suddenly feel unprepared. My half is on the 3rd and I'm not even running 25 miles per week yet. 

Been debating whether I latch onto the 8:30 pacer and be comfortable with a hope to push ahead as the race goes on or tying onto the 8:00 pacer and seeing how long I can hang. I figure my last long training run will tell me the answer.

 

[FUBAR]

And THAT's how FUBAR set an all-time PR in the marathon. 

I'd probably set an all time slowest marathon as I wouldn't want it to end. 

 

[FUBAR]

Yeah, and we also hired a new VP of Operations that is making my boss realize that it's ok to let your people have flexible schedules to do stuff like this. Been kind of nice. 

That's great! 

That was the one benefit last year, my boss fully supported my training.  Crappy job otherwise, not good for the career, but for training and family it was good. 

Current job is great because I run the office and nobody gives me grief if I come in late after running 10 like today. I stay later than most people but that's fine. 

 

[MAC_32]

17:59

 

[Hang 10]

18:28 officially. (I had 18:27.0)

I think I may have ran the tangents a bit too well as I only came up with 3.08. But depending on which app you see, I either averaged a 5:59 (188) or a 6:00...but my watch said 5:59 so that's what I'm counting! 

Would have liked to run a bit faster and cardio wise think I could have but I just didn't have the legs. Anyway, I'm happy. Gonna enjoy a cold beer here shortly. 

ETA: Winnah winnah @Ned

 

[Juxtatarot]

Congrats on the PR Hang 10!  Many more will be coming for you this season!

 

[Hang 10]

Congrats on the PR Hang 10!  Many more will be coming for you this season!

Thanks.

That's the plan. 2 weeks until my half marathon. 5 weeks til my goal 10K.

 

[Ned]

18:28 officially. (I had 18:27.0)

I think I may have ran the tangents a bit too well as I only came up with 3.08. But depending on which app you see, I either averaged a 5:59 (188) or a 6:00...but my watch said 5:59 so that's what I'm counting! 

Would have liked to run a bit faster and cardio wise think I could have but I just didn't have the legs. Anyway, I'm happy. Gonna enjoy a cold beer here shortly. 

ETA: Winnah winnah @Ned

Boom!  Great job!  You'll be sub 18 in no time.

 

[Nigel]

Awesome Hang, congrats. 

 

[ChiefD]

Great job Hang10.

 

[worrierking]

Fantastic Hang!  Congrats.

Thanks everybody for the Kudos on Strava.  Yes, I have started to run a bit.  My surgery is scheduled for 3/16 and I figured what the heck, run a little since I couldn't mess it up any worse.  Meanwhile my knee is feeling so good I am considering delaying or cancelling the scoping.  I am beginning to doubt that it is a torn meniscus and I am thinking my pain has been simply related to the onset of the arthritis.  Anyway I am going to test to see what kind of mileage I can tolerate.  I know I can handle three easy miles every other day, so I've got that going for me!

 

[prosopis]

Nice run Hang10, that is wicked fast!!

 

[Brony]

Awesome race Hang!

I think I'm hitting the end of my running journey here. As quick reminder, I set out in October 2013 to see if I could figure out what ailed my right calf all these years. Well after a few hundred miles, 8 healthcare physicians, 1 surgery, 100's of massages/icing cycles, 1 MRI, several thousand dollars in medical costs, and multiple healing methods attempted, I don't really know what is wrong in that part of my body.  I do know that running aggravates it in a more annoying way than any other activity I do and I'm convinced that there is some underlying anatomical problem well beyond a mechanical or muscle strength issue.  I just don't know what it is and even if I was to pinpoint the anatomical anomaly, I'm pretty sure that there is no known remedy for it sadly.

I've been doing HIIT and strength training for past 3 months via FitnessBlender.  It does get me closer to my ultimate goal of being able to drink good beer and not get fat.  When I compare this life vs. the running path with its constant soreness and always on the brink of a muscle strain, I think I lean towards the not running life.  So I think my future holds more walking, biking and general fitness training.  I will get some soreness anytime I'm doing any impact exercise on my right leg, but it's manageable as long as I'm not running.  I envy all you old dudes that are still able to run.  Enjoy it, though I know that no one on here is doing it without some other complication.

 

[prosopis]

10 miles this morning. Again the alarms were turned off and I just went comfortable- avg pace 13:27,avg HR 138

 

[tri-man 47]

Hang 10 - awesome race!  20 more seconds and you'll pass my PR.  . 

Brony - Sorry to hear your report.  As you note, you've got a number of fitness options ...but it's got to hurt to take running out of the equation.

Prosopis - nice run!  Good approach ...just enjoy the runs and collect the data.

I'm out of town for a few days with mrs. Tri.  Got in a very smooth 10 miles this am on a Milwaukee trail (too early for the late night party boy gruecd to join me).  A productive 58 miles for the week.

 

[Hang 10]

Appreciate you letting me know that your PR is still better, @tri-man 47. 

Okay, so it's a new week and after the warm glow of a 5K PR wears off, I'm wondering what's the best approach for my next 2 races. My half is in 2 weeks. Originally, I was going full steam ahead this week and then just doing to dial it back race week. Now, I'm not so sure. My goal race is supposed to be the 10K in April but it would be really nice to go after my half PR with some fresh legs. I'm also wondering what kind of difference it would make to my 10K to take it easy these next 2 weeks. Will it have any noticeable effect or am I just splitting hairs? 

 

[Hang 10]

Appreciate you letting me know that you're PR is still better, @tri-man 47. 

Okay, so it's a new week and after the warm glow of a 5K PR wears off, I'm wondering what's the best approach for my next 2 races. My half is in 2 weeks. Originally, I was going full steam ahead this week and then just doing to dial it back race week. Now, I'm not so sure. My goal race is supposed to be the 10K in April but it would be really nice to go after my half PR with some fresh legs. I'm also wondering what kind of difference it would make to my 10K to take it easy these next 2 weeks. Will it have any noticeable effect or am I just splitting hairs? 

 

[Ned]

Appreciate you letting me know that you're PR is still better, @tri-man 47. 

Okay, so it's a new week and after the warm glow of a 5K PR wears off, I'm wondering what's the best approach for my next 2 races. My half is in 2 weeks. Originally, I was going full steam ahead this week and then just doing to dial it back race week. Now, I'm not so sure. My goal race is supposed to be the 10K in April but it would be really nice to go after my half PR with some fresh legs. I'm also wondering what kind of difference it would make to my 10K to take it easy these next 2 weeks. Will it have any noticeable effect or am I just splitting hairs? 

 What is the date for the 10K?

Let your legs tell you what to do.  You said during the 5K that your legs just didn't seem to have as much as your cardio.  You've been doing a ton of mileage, maybe you need to work on some extra recovery work (yoga, foam rolling, massage)...

I don't see a problem with racing both HM and 10K with a PR as your goal, but you might want to manage your training a bit as you approach both races. You don't stand to gain anything from a fitness standpoint in these next 2 weeks.  My main focus would be trying to remain sharp while getting those legs some rest.

 

[Ned]

@Brony - Sorry to see you go, GB.  Kudos for exhausting all of the avenues on fixing that calf before hanging it up.  

 

[Hang 10]

 What is the date for the 10K?

Let your legs tell you what to do.  You said during the 5K that your legs just didn't seem to have as much as your cardio.  You've been doing a ton of mileage, maybe you need to work on some extra recovery work (yoga, foam rolling, massage)...

I don't see a problem with racing both HM and 10K with a PR as your goal, but you might want to manage your training a bit as you approach both races. You don't stand to gain anything from a fitness standpoint in these next 2 weeks.  My main focus would be trying to remain sharp while getting those legs some rest.

My 10K is April 9th. So 3 weeks after my half. 

Here's my thought process at this point. If I put all my eggs in the 10K basket, I'm still probably not breaking 38 minutes. BUT if I taper these next 2 weeks, I have a chance at 1:25:** for the half marathon. Is dropping my miles these next couple weeks going to make more than 10-15 seconds for my 10K? I kinda doubt it. 

 

[Hang 10]

I was thinking about maybe just doing the last 2 weeks of the Pfitz half marathon 46-63 mile plan instead of my current 10K plan. 

 

[FUBAR]

I hate to ask it, but my IT band left hamstring is starting to act up.  Nothing painful yet but the snap / bee sting feeling every so often, usually on the downhill.  

I'll roll more (have focused on the calves and quads before but will work in the ITB.  But what else will help prevent injury here?

 

[Hang 10]

I hate to ask it, but my IT band is starting to act up.  Nothing painful yet but the snap / bee sting feeling every so often, usually on the downhill.  

I'll roll more (have focused on the calves and quads before but will work in the ITB.  But what else will help prevent injury here?

Do you have an exercise band? A lot of times it's related to weakness in your glutes and hips. You could try some clam shells and other lateral movements to see if you're weak in those areas. 

 

[Ned]

I hate to ask it, but my IT band is starting to act up.  Nothing painful yet but the snap / bee sting feeling every so often, usually on the downhill.  

I'll roll more (have focused on the calves and quads before but will work in the ITB.  But what else will help prevent injury here?

Foam roller always fixes my IT band when it gets cranky.

My 10K is April 9th. So 3 weeks after my half. 

Here's my thought process at this point. If I put all my eggs in the 10K basket, I'm still probably not breaking 38 minutes. BUT if I taper these next 2 weeks, I have a chance at 1:25:** for the half marathon. Is dropping my miles these next couple weeks going to make more than 10-15 seconds for my 10K? I kinda doubt it. 

It won't mean squat.  You're already in fantastic shape; just get healthier and stay sharp.

I'd taper just a tiny bit this week and then really taper next week.  Then the week post-HM you'll be recovering.  Post-HM +2 will be the no man's land where you could potentially do a bit of quality to stay sharp.  Then you're tapering again for race week during the 10K.  I think the biggest gain you'll get in these next 5 weeks is from the HM itself.  That'll be a fantastic last "workout" for your 10K.

 

[FUBAR]

Do you have an exercise band? A lot of times it's related to weakness in your glutes and hips. You could try some clam shells and other lateral movements to see if you're weak in those areas. 

I do, haven't been using it.  I don't think my glutes are weak, but maybe. 

I've never had this before, the sting is on the backside of the knee. 

actually, I think it might be the lateral hamstring tendon and not the ITB. 

 

[Ned]

I do, haven't been using it.  I don't think my glutes are weak, but maybe. 

I've never had this before, the sting is on the backside of the knee. 

actually, I think it might be the lateral hamstring tendon and not the ITB. 

Yeah IT band is on the outside of your knee.

 

[ChiefD]

Any of you guys down in Naples, FL? Gonna be down there for the kids spring break next week, so I'll be running down there Monday - Thursday. 

Any info appreciated on some good places to run. Going to be staying somewhat close to the Naples Botanical Gardens, but just on the other side of 41.

 

[Ned]

Where's @Sand been?  Is he subscribing to the same plan I have this winter?     

I really wonder if I have issues with the winter doldrums.  I'm noticing these past few weeks that my desire is coming back online.  It's as if the length of day light is playing with my head.  

A longtime friend of ours had a brain aneurysm last year (she's 95% recovered).  A ton of us are teaming up to run a brain aneurysm 5K next month.  Thinking about racing a 5K has got my juices flowing a bit.  

 

[FUBAR]

Yeah IT band is on the outside of your knee.

I've always been bad at pinpointing the location of my discomfort.  It wasn't so bad I had to stop or anything, but a few "stings" on the backside of the knee.  Enough that I need to start preventing injury.

 

[FUBAR]

Where's @Sand been?  Is he subscribing to the same plan I have this winter?     

I really wonder if I have issues with the winter doldrums.  I'm noticing these past few weeks that my desire is coming back online.  It's as if the length of day light is playing with my head.  

A longtime friend of ours had a brain aneurysm last year (she's 95% recovered).  A ton of us are teaming up to run a brain aneurysm 5K next month.  Thinking about racing a 5K has got my juices flowing a bit.  

strangely enough, it's running outside that keeps the doldrums away.  I was diagnosed with seasonal affective disorder in college after dealing with depression throughout my school years (I met with a psychologist every other week from 2nd grade to 10th).  Running and hiking keeps me together in the winter.  I forget if you're a northerner, which would make it more difficult.  You don't seem to be severely depressed, but it could be affecting your motivation.

 

[tri-man 47]

Ned, I’ve been wondering about Sand as well!  Hang 10, I agree that the taper shouldn’t affect your 10K.  But my leaning is shorter tapers over long …I’d squeeze in another sharp workout or two.  My 58 mile week:

M: 1,000m swim

T: 12 miles w/ 6 miles tempo (7:37/mi., HR 155)

W: 4 miles easy

Th: 16 miles w/ 15 miles hilly tempo (7:55/mi., HR 157) - rolling terrain of the Arboretum; a great workout

F: 4 miles easy

S: 12 miles w/ 3 x 3 miles (pacing 7:41; 7:38, 7:35)

S: 10 miles comfortable, 8:12/mi

Feeling like I can run Boston at sub-8:00/mi, so working to build ability and confidence in running sub-8 pace. 

 

[Ned]

I need to keep myself more accountable.  So here's my longest week I've run since September.

Mon: 6.5mi with a very windy and scattered tempo.  2mi @ 6:56/171, 6:43/178 into the wind.  My HR went over my 178 threshold, so I took a recovery mile and then hit another tempo mile @ 6:37/177 in a cross wind.  It's amazing how much easier just a simple cross wind is.  

Tue: Comfy 8 @ 8:27/150.  HR too high.  Happy I wasn't sore from Monday.

Wed: Recovery 4 @ 9:20/130.  I like that HR.

Thur: Comfy 7.5 @ 8:27/144.  That HR was more like it.  

Fri: Recovery 4 @ 9:11/132

Sat: Unplanned fast finish 10 @ 8:05/158.  My HR was a disaster as I was amped up from coaching my kids' indoor soccer team to a semi-finals win.  I couldn't stop obsessing over the lineups for the finals and getting all fired up.  I felt really good (was it the adrenaline), so I picked it up at the end and was running sub 6.  Ooops, but it was fun.

40mi for the week.  I finally felt like I accomplished something since my HM in December.

 

[Sand]

Where's @Sand been?  Is he subscribing to the same plan I have this winter?     

Pretty much.  I haven't done anything in 2 months, but plan on starting back up pretty soon.  Combination of work and a bit of injury.