Ran a 10k - Official Thread (5 Viewers)

[MAC_32]

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.

To take this back to last week's conversation of it's all relative.  Ned's first 'good week' in a 1/2 year is the same miles I did in my longest and arguably best training week ever.

M - 4 recovery @ 9:00 + 30 mins strength training

Tu - I'm stealing Ned's description - comfy 7, last couple miles were a little too fast though.

W - Rest

Th - Very easy 6 trail miles

F - 8 w/6 tempo @ 6:28.  Ok, so maybe my tempo pace really is 6:30 because I definitely had 50 mins in me if I wanted and probably the full hour.  Tentatively scheduled a 50 minute tempo St. Patty's Day, so hopefully I'll find out then.

Sa - 30 mins strength training

Su - 15 @ 7:17.  HFS.  After a mile warm-up I was between 7:23 and 7:41 miles 2-5 then after I handled the rolling hills of miles 6 and 7 surprisingly well I slowly began pushing things during mile 8, but not too much in case I fatigued too quickly.  When I got to the top of the last real climb during mile 12 and I realized I had a lot still left in me I picked it up and finished strong - 7:04/6:36/6:22.  

This unknown territory feeling...it's both awesome and weird to me.  I'm trying not to set expectations for Saturday's 5 miler, but it'll get everything I have.

 

[Ned]

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.

Hope all is relatively OK, GB. 

 

[FUBAR]

Mon: R: 7.5 miles, 7:59 pace, 3 minute intervals. 

Tue: ST, R: one hour of strength training (PT), followed by an easy 3 mile run in vibrams

Wed: S: one hour swim, speed + drills, 3520 yards

Thur: B, ST, S: sufferfest revolver (hate it but love it, one minute intervals) but got a flat 24 minutes in; so did a 30 minute strength workout and swam at lunch (6x5x100) 3,000 yards

Fri: R: 10 mile run, first 8 easy, pushed for 9 minutes towards the end.  8:13 avg

Sat: .R: 8.5 miles easy, 8:43 pace, 143 bpm

Sun:  R, ST: 10.6 miles, 1 mile intervals with 25 air squats halfway through each rest mile, ended with tabata kettlebells and more core work.

Not a bad week coming off being sick.

R: 5:28, 39.6 miles

B: 24min, 8 miles (stupid flat, I need to ride more)

S: 1:54, 6,520 yards

ST: 1:40

 

[Nigel]

Overall a good week for me last week, added some speed for the first time in a while.

Mon: 4.5M @ 8:11

Tues: 7.1M @ 7:27 hilly route, ran w/ young gal I work with, damn near race effort. 

Wed: 40 min bike

Thurs: 6.2M @ 7:34 w 8 x 400s (1:22 - 1:27) another one w/ work girl, was dry heaving after last two 400 reps

Fri: 4M @ 8:45 treadmill

Sat: 9.1M @ 8:26 was supposed to be 15, cut it short when ankle stiffened up. Was really feeling down after this one. 

Sun: 8.2M @ 7:30 was supposed to be a day off but after Saturday's failed long run I had to get out there. Glad I did, strongest I've felt in a long time. Could have squeezed out a few more at that pace but had to get to son's hockey game. Feeling good about myself again...

39.5M for the week, not quite back up to the volume I was doing a few weeks back but some decent quality. I've got to learn not to overreact to a bad day like I had Saturday. 

I'm torn on what to do this weekend, either a 10M race or a long, slow 20. the race might help me hone in on an MGP but I feel like getting a quality long run under my belt might be better for my confidence. 

 

[Ned]

@Nigel - you've come such a long way!  Hows the afib (or lack of) doing?

 

[Hang 10]

When in doubt, run fast. Run the race @Nigel

 

[Hang 10]

You could probably squeeze 14-15 miles out of a 10 mile race with warm-up and cool down.

 

[FUBAR]

Awesome Nigel!

You could probably squeeze 14-15 miles out of a 10 mile race with warm-up and cool down.

this.  even if you don't do much more than the 10, a quality 10 can be more beneficial than a slow 20, at times.  When is your marathon?

This morning felt great.  Nothing special really but after 150 pushups, 150 situps, 100 air squats, and 30 pullups we ran 2 miles out (7:25 pace) and negative split the way back (6:53).  Felt smooth and strong.  HR ~166bpm. 

 

[worrierking]

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.

Brony, I am sorry to hear this.  You gave it a good effort.  I can feel for you and perhaps commiserate a bit as I have been facing several issues that may or may not end my running career.  They will certainly limit it at some point (maybe now).

I am doing some of the same things you are, adjusting to life without running--specifically weights and swimming.  I want to have pecs, for the first time in decades!

I am able to run some now and maybe I will still be able to run close to where I was a few years ago, but maybe not.  If not, I am learning to be ok with it.  I hope you are too, it sounds that way.  Enjoy the Good beer!

 

[Nigel]

Thanks for the input, will likely run the 10 as long as I don't have any family obligations I don't know about. Trying to convince a buddy to do it with me.

@Ned Heart has ben solid, no aifb at all since the ablation in October. Still getting bizarre HR data from the TomTom though. Check out this run from Sunday as an example:

https://www.strava.com/activities/510166258

WTF is that? I don't recall any wild swings in perceived effort those last four miles, pace was steady, course was flat...but HR data looks like I was running intervals. It sucks as I'd really like to be able to trust the data and put it to use.

 

[Nigel]

@FUBAR Marathon is 4/18. I've still got another 20, first 20 miles of the marathon course, scheduled for 3/25.

 

[Hang 10]

Thanks for the input, will likely run the 10 as long as I don't have any family obligations I don't know about. Trying to convince a buddy to do it with me.

@Ned Heart has ben solid, no aifb at all since the ablation in October. Still getting bizarre HR data from the TomTom though. Check out this run from Sunday as an example:

https://www.strava.com/activities/510166258

WTF is that? I don't recall any wild swings in perceived effort those last four miles, pace was steady, course was flat...but HR data looks like I was running intervals. It sucks as I'd really like to be able to trust the data and put it to use.

Have you tried wearing the watch a couple inches higher on your wrist? Make sure that it's above the boney part. 

 

[Nigel]

Have you tried wearing the watch a couple inches higher on your wrist? Make sure that it's above the boney part. 

I've tried everything

 

[Hang 10]

I've tried everything

Do you have a chest strap? You could give that shot and see if you get a more consistent reading. Because, yeah, you're data normally looks nuts. I seriously doubt it's accurate. 

 

[Ned]

I've tried everything

Do you have a chest strap? You could give that shot and see if you get a more consistent reading. Because, yeah, you're data normally looks nuts. I seriously doubt it's accurate. 

Yeah, I'm shuked.

 

[Ned]

Spring has sprung!

 

[Hang 10]

Spring has sprung!

I need her to pace my HM. 

Also, I've been waiting patiently for the first person complain about the heat. 

 

[Nigel]

Spring has sprung!

The young lady behind her seems pretty transfixed, NTTAWWT.

I could watch that all day.

 

[worrierking]

Watching that and wondering what my heart rate monitor is saying!

 

[FUBAR]

The young lady behind her seems pretty transfixed, NTTAWWT.

I could watch that all day.

It's a good Warmup.  

First outside ride of the season

Tested myself.  22.5 miles, 151bpm, 20.6mph.  Not bad for a starting point.  Our Internet provider sucks so can't upload into strava right now. 

 

[Hang 10]

Spring has sprung!

And now so have I!

Last hard workout before my half next weekend. Tried to get it in this morning before the temps got into the 80's. 

 2 sets of 1 x 1600, 1 x 1200 and 1 x 1000. 50% of interval time for rest

1600 - 6:19(178)

1200 - 4:30(187)

1000 - 3:50(185)

1600 - 6:04(189)

1200 - 4:31(188)

1000 - 3:50(187)

My pacing wasn't great but I was happy with the results.

 

[pbm107]

Also, I've been waiting patiently for the first person complain about the heat. 

This afternoon's run in the heat sucked, it was supposed to be a tempo run and I didn't even attempt it.   I can't wait until this week is over so I can start running in the morning again.  I did signup for a 5K on Saturday so I will be somewhat rested for that.

 

[Juxtatarot]

This afternoon's run in the heat sucked, it was supposed to be a tempo run and I didn't even attempt it.   I can't wait until this week is over so I can start running in the morning again.  I did signup for a 5K on Saturday so I will be somewhat rested for that.

Goal time?  (My 5K is Saturday too.)

 

[Hang 10]

Goal time?  (My 5K is Saturday too.)

Getcha popcorn ready. 

 

[pbm107]

Goal time?  (My 5K is Saturday too.)

I'll be pissed if I don't break 18. It is a small local race so I don't know if the course is certified.  Last years winner is running and he ran a 17:40.

 

[Juxtatarot]

Getcha popcorn ready. 

Not much of a competition.  He's certainly a better middle distance runner than me.

 

[Hang 10]

Not much of a competition.  He's certainly a better middle distance runner than me.

I don't want to hear any sandbagging. You've already ran sub 18 on a treadmill just a few weeks ago. If the conditions are similar I expect both your times will be very close.

 

[Juxtatarot]

I don't want to hear any sandbagging. You've already ran sub 18 on a treadmill just a few weeks ago. If the conditions are similar I expect both your times will be very close.

50 degrees with a 4 mph wind that will mostly be a cross-wind.  I'll go all out and I'm taking it easy this week to rest the legs.  I'm nervous, though, since I've run much better on the treadmill this winter than outside.

 

[Brony]

Brony, I am sorry to hear this.  You gave it a good effort.  I can feel for you and perhaps commiserate a bit as I have been facing several issues that may or may not end my running career.  They will certainly limit it at some point (maybe now).

I am doing some of the same things you are, adjusting to life without running--specifically weights and swimming.  I want to have pecs, for the first time in decades!

I am able to run some now and maybe I will still be able to run close to where I was a few years ago, but maybe not.  If not, I am learning to be ok with it.  I hope you are too, it sounds that way.  Enjoy the Good beer!

amen brother!  I do recall that we were having our worst moments around the same time so I appreciate your journey.

I was thinking about this morning (while walking; not running  ) - it's odd that it was not a huge deal for me to give up the running and I really had to think if I was happier doing my version of running/rehab or now doing general HIIT Training.  I think the worse part of giving up running is knowing that it will be like this the rest of my life.  No regrets about my attempt to get to the bottom of it, but I hate what it says about my mortality. The other bad thing is that I suck at most other sports; this was the one thing I had.  I do miss the chance to have those days when everything is humming and you feel like you can go forever without worry, but that said, I really only had 5, maybe 6 of those days in the past 2 years.  This was more a function of my leg than fitness which is another indication that this wasn't meant to be.

I still get to clear my head through walking and get a good sweat going from a workout and both of those are easy enough to do in my schedule. I don't miss my pre/post running preparations for sure and I still get to throw back some of these   

 

[Hang 10]

50 degrees with a 4 mph wind that will mostly be a cross-wind.  I'll go all out and I'm taking it easy this week to rest the legs.  I'm nervous, though, since I've run much better on the treadmill this winter than outside.

You've definitely got 17:** fitness. You just need to go out there and make it happen.

Oh and 17:52

 

[pbm107]

50 degrees with a 4 mph wind that will mostly be a cross-wind.  I'll go all out and I'm taking it easy this week to rest the legs.  I'm nervous, though, since I've run much better on the treadmill this winter than outside.

You'll be fine, at least you've done some vo2 Max work.  I haven't done that since October.  5Ks are great, very little thinking you just go and race.

 

[Ned]

Go out in 5:40 and hold on!!  

 

[igbomb]

A  couple of questions for a rookie...

1) What is the race day protocol for music? I really like the Spotify running tracks as they help me really lock in on a cadence and just cruise. Is it ok in a race to strap on the headphones and pump some tunes?

2) I'm using a Hal Higdon training plan that has me run my long of 12 miles one week before my half. Is 7 days enough taper? A lot of other plans have the long run two weeks earlier with a shorter run one week out.

And I know  I mused in a past post about maybe attaching to the 8 minute pacer  and seeing how far I can get. Well more running outside on hills has convinced me that I'm a fool if I do that. I'll tie to the 8:30 pacer and  see if I have an opportunity to run ahead. 8 is just going to burn me out. The course I'm running is a bit hilly with the biggest one right at mile 11.

 

[Hang 10]

1) If you must listen to music, then usually the races allow it unless you're an elite. Personally, I recommend racing without it. I love training with music or a podcast but do you really need the distraction when you're running with thousands of other runners? Chat it up with with a runner near you. High five a kid that's cheering from the side of the road. Soak it in the race day experience! I doubt you'd regret it. 

2) You've trusted the plan this far haven't you? I recommend sticking with the plan you choose as faithfully as you can and just seeing how far it gets you. You can and should MMQB the plan after your race though. After this training cycle you'll have a better idea what works best for you individually. 

As far as your race plan goes; there's nothing wrong with starting a bit conservatively. In fact, that's probably the smart way to go. You should know by around mile 4-6 if you've got more in the tank.

Though, you should probably be doing some race pace workouts, right? How have they gone?

 

[SFBayDuck]

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. 

This is the most road-runner post I've ever seen

I've posted the link on here before, GPS watches aren't nearly as accurate as those among us that are numbers obsessed would like.  That race could have been 3.2 miles or 2.9 miles, you'll never know based on what your GPS tells you.

Spring has sprung!

 Just because this should be quoted in all replies.

 

[FUBAR]

1) If you must listen to music, then usually the races allow it unless you're an elite. Personally, I recommend racing without it. I love training with music or a podcast but do you really need the distraction when you're running with thousands of other runners? Chat it up with with a runner near you. High five a kid that's cheering from the side of the road. Soak it in the race day experience! I doubt you'd regret it. 

2) You've trusted the plan this far haven't you? I recommend sticking with the plan you choose as faithfully as you can and just seeing how far it gets you. You can and should MMQB the plan after your race though. After this training cycle you'll have a better idea what works best for you individually. 

As far as your race plan goes; there's nothing wrong with starting a bit conservatively. In fact, that's probably the smart way to go. You should know by around mile 4-6 if you've got more in the tank.

Though, you should probably be doing some race pace workouts, right? How have they gone?

1) I mostly agree.  While I sometimes use music on long running races, never in a tri and it isn't really necessary.  Try it without, you might find you enjoy the event more. 

2) For a HM 7 days is probably enough if you've followed the plan so far.  BE CONFIDENT!!!

H10 is right, although I might wait until 6.5 (halfway) before pushing much harder.

 

[SFBayDuck]

Brony, sorry to hear, but sounds like you've got a good outlook on it.  I know at some point that my running will come to an end, but as it's being out on the trails and in nature that really motivates me the most, I hope that it'll just transition into hiking.

Speaking of hiking - still doing as much of that as running, babying this damned achilles.  But had a great time on a 6 miler today in the middle of a monsoon-like downpour.  Ran hard back down the trail, would've been easier in a kayak in some places.  Got back to my car and just took off my soaked-through shell and shirt and rung it out, wrapped myself in a towel and drove home shirtless.  You know, like @gruecd has to do after summer runs.

Anyone know the best way to get a little more waterproofing back into a rain shell that seems to be lacking it?

 

[Hang 10]

This is the most road-runner post I've ever seen

I've posted the link on here before, GPS watches aren't nearly as accurate as those among us that are numbers obsessed would like.  That race could have been 3.2 miles or 2.9 miles, you'll never know based on what your GPS tells you.

 Just because this should be quoted in all replies.

So you're saying that I can tell people I ran a 18:28 and not feel guilty? I guess this race has been going on forever and it is run by the high school cross country team/coach. He probably knows how to measure a course. The course did have lots of tree cover and it made it difficult to trust your current pace by your watch. I'd be running 5:55 one minute and the next running 6:20ish, even though I know I didn't slow down.

Oh and ETA: 

 

[FUBAR]

Just a quick thanks to all of you here:

Irwin: We didn’t expect this, but it’s a really clear result. Constant encouragement did not have the intended effect of inspiring plankers to improve. Having a partner who was better than you appeared to be incredibly motivating, however—a 33% improvement in performance is huge—as long as that person didn’t try to motivate you.

https://hbr.org/2013/07/if-you-want-to-motivate-someone-shut-up-already 

 

[FUBAR]

on the other side...

 

[Hang 10]

What's her name?

 

[FUBAR]

What's her name?

she has a name?

Michelle Jenneke  

again

more

 
 

 

[Ned]

 

[Juxtatarot]

Somebody PM me when this thread is safe for work again.

 

[Ned]

Did someone post nudes and I missed it?

 

[SFBayDuck]

Did someone post nudes and I missed it?

If you have the right super secret setting provided to 3-digit member number dudes, you can see the nudes.  PM Shuke if you didn't get that.

 

[tri-man 47]

Do well, 5Kers!!!

 

[Osaurus]

Did my first 5k last night since July and 3 weeks after my first 8k.  Being at night was a little different and my day started at 5 am. I also had food poisoning this week for 2 days. It was the St. Pete Grand Prix 5k and actually ran on the track and through the pits.  It was pretty cool. Ran it with a friend who is in way better shape than me.  My last time was 34 and change.  Unofficially this time I did 32 and change which satisfies my goal of just beating my last time.  I need to do better on the start and finish, but did pretty well.  I am looking to do more 10ks in the area this year.  I have another 5k in April at Tampa Airport (runway run) and just want to beat my PR.  This is kinda fun 

 

[Ned]

@SteveC702 is running the Rock n Roll marathon in DC right now. He's across the half in 1:14. On pace for a 2:30. 

 

[2Young2BBald]

@SteveC702 is running the Rock n Roll marathon in DC right now. He's across the half in 1:14. On pace for a 2:30. 

  Full Leader Board  That is about the slickest live tracker I've ever seen.  The athlete tracker shows the estimated mile mark between the splits.