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Ran a 10k - Official Thread (16 Viewers)

enjoyed a stay-cation over spring break last week.  Lots of hiking and spending time with the fam.

Mon: S: 3x500s, 6x200s, 55 minutes, 3k yards

Tue: ST, R: easy 7.1 miles with 300 pushups (60 minutes / 8:27 / 149bpm), "hiked" Cathedral Caverns / 90 minutes, 3 miles in a cave.

Wed: B: 40.7 mile ride (2:01, 20.1 mph, 137bpm), 1:15 hike ( I need to use my gps just once for this trail, decent elevation but slow with the family and dog)

Thur: ST, R: Tabata kettle swings, 8 mile run with 48 @ tempo (~160bpm, 7:10 pace)  (59 minutes total, 7:18 / 157bpm)

Fri: B: 31.4 mile ride (1:34, 20.0 mph, 125bpm), 1:30 hike

Sat: .R: 10.3 miles with 6 minutes easy, 3 PE7 (1:26 / 8:19/147bpm avg), 2:30 hike

Sun:  R: 12.1 miles, (1:41, 8:22 / 141 bpm avg)  (legs felt heavy, heart felt great)

R: 5:06, 37.5 miles

B: 3:35,  72.1 miles

S: 55 minutes, 3,000 yards

ST: 15 minutes :bag:  

H: 6:45

If hiking is included, it was a great training week. 

 
Great job @Hang 10!  Are you considering putting another half on the schedule?  If you PRed in bad conditions I'm sure you could lower that by a few minutes if things were more ideal.

 
Juxtatarot said:
Great job @Hang 10!  Are you considering putting another half on the schedule?  If you PRed in bad conditions I'm sure you could lower that by a few minutes if things were more ideal.
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Thanks, @Juxtatarot! You know, probably not. I sorta was committed to shorter races this spring and I'll likely stick to that. I still have my 10K and two more 5K's coming up the next couple months. I'll definitely put 1 or 2 on the schedule if/when I start marathon training for the fall though. 

 
My whole training week was kind of a slog coming off a 75 mile week, but it ended up being a good week with a bit of tempo, intervals, hills, and distance.

M:   rest

T:    8 miles, tempo - 4 mi. @ 7:45/mi (HR 152)

W:   rest; blood plasma donation

Th: 13 miles (8:30/mi., HR 143)

F:    9 miles w/ 2 x 1 mile (7:16, 7:04)

S:   8 miles

S: 22 miles (18 @ 8:21/mi., HR 144) 

60 miles total.  Sunday's run included fifteen loops of my expressway overpass route, so that was my hill work.  HR on the long run stayed very low (sub-140) through the first half, which is very encouraging.  It climbed later on 'cause my body was worn out.  But I feel good today as I head into my last 10 days of full-on training, to be capped off with a 20 miler on the 31st on a great Boston-simulation course up in Grand Rapids.

 
Good week for me, 6 runs 43M, highlights were a tough 6M with 400M intervals on Wed and 13.1 on the Newton Hill section of the Boston Course on Sat.

On the Sat run I ran with the young fast gal from work, knowing she'd push the pace. Started at mile 20 and ran up Heartbreak, then looped around the back of the course to Wellesley Hospital/mile 16. Picked up the pace there and ran to the Firehouse, through the Comm Ave hills back up Heartbreak and looped back to where we started. 7:47 for the run overall, 7:35 for that last 7 mile stretch. Not the same as on race day when I'll have run an additional 10 before hitting the hills but it was a good test to get through them strong when already a bit fatigued. Getting through there holding 8s on race day doesn't seem impossible anymore. 

Did an easy recovery 5M yesterday and taking today off. I've got a 20 planned for Sat on the course from Hopkinton to mile 20 then it's taper time! 

 
Most recent training week:

Thursday: Surprised kids with a spring break trip. Left KC and drove to St. Louis. Waitress talked #### about the Royals. Tipped her $19.85 (the year the Royals beat the Cardinals in the World Series:

Friday: Drove to Mammoth Cave National Park. Did a cave tour. Also hiked two miles through the woods and bluffs with family.

Saturday: Drove to Valdosta, GA for an overnight. 

Sunday: Made it to Naples, FL. Went to the beach and watched the kids in the surf.

Monday: 6.1 Miles. 10:05 pace. 156HR. Humidity was about 752%. Holy Schnikes - I'm not in Kansas anymore. Went to the beach to recover. It was glorious.

Tuesday: 5.0 Miles. 10:26 pace. 150HR. Just wanted to stay slow for this run. Humidity was still there. Went to the beach. Did some boogie boarding and relaxing.

Wednesday: 3.0 Miles. 10:07 pace. 149HR. Had to cram this one in before my 8yo and I went fishing on a charter in the gulf. Of course he caught a 21" grouper on his first cast. Which we ate the next night. My son is a fishing savant, so this is nothing new to him. The fishing boat captain and crew were pretty impressed with this little guy bringing in fish after fish. We then went to the beach to watch the sunset and let the kids play in the ocean again.

Thursday: Air boat tour through the mangroves in the everglades with the family. Totally freaking awesome. Then went and checked out some gators and other assorted wildlife. Made it back in time to watch the Jayhawks win their first round game.

Friday: Started the drive back home. Ended up in Ozark, AL, where apparently boiled peanuts are all the rage. Tried some, and they were incredibly terrible. No wonder the South lost the war. 

Saturday. Drove to Nashville and had a great lunch, followed by taking the kids to see some live music. They were impressed. Bunked down for the night in Calvert City, KY, where we arrived just in time to watch the Jayhawks make the Sweet 16.

Sunday. Home in late afternoon.

Not many miles, but this was my families time. Got in what I could, and back on the saddle today for the final three weeks before the race. Plan right now is to run every day for the next two weeks, then taper down for race day on April 9th.

 
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Sand said:
80-100'/mile is pretty typical here.  That particular route is flatter than most others.  If I start a ride out from my house I climb 450' in 2.5 miles to get out of the neighborhood.
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FUBAR, this is more typical - 85'/mile.  Getting out of my neighborhood even more fun - 225' in the first mile.  

 
Great work @Hang 10 , it is a really good sign that you were able to PR at the half distance regardless of the conditions.  Most of us PR in the half during our marathon training build up and have a tough time carrying over the fitness for the next season. I know I had a tough time after fall marathons in 2012 and 2013 staying motivated over the winter and it cost me of a lot of progress.  It is a lot easier to maintain fitness than lose it and build it back up.  I think you have the right idea on doing some shorter races to enjoy the rest of the spring racing season.

On my end things haven't gone exactly as planned with my training over the past three weeks.  I started my new job last Monday and the process has disrupted my running schedule.  I agreed to put in some extra hours during my last two weeks at the old job to close out a bunch of things and ended up missing some key workouts.  Last Wednesday I missed my interval session, I couldn't get myself out of bed to run after an exhausting first two days on the job (learning is hard).  I don't think I will taper much for my half in April, I can't afford to miss anymore key workouts before Broad Street.

 
Juxtatarot said:
@tri-man 47  What is your plan for Chi-town Half on April 9?  Being so close to Boston this year I imagine you won't want to go all out.
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A team of our business/accounting students have a case competition that morning out in Aurora, and I'm waiting to confirm that another faculty member (who lives out that way) will cover the event ...which frees me up to run.  Assuming that works out, my plan is to run the 10K at a less-than-max effort ...basically a sub-marathon tempo run.  But still enough to medal mong.  

 
Oh! Forgot to mention that I got to hang out with Bart Yasso after the race! Super nice dude...loved talking running with him.

10392270_10153483243803861_724755888641788939_n.jpg


 
I am pleased with my treadmill tempo this morning.  I decided not to run outside because it was windy and I wanted to make sure I had a successful run and not bail half way through.  My plan was to try to manage 6 miles at 6:00 pace after a two mile warm up.   I felt OK enough to finish out the treadmill hour instead of cooling down after the 6 tempo miles.  I ended up running 7.33 miles at the 6:00 pace and could have gone longer.  

Previously my longest treadmill run at that pace was 5 miles.  Outside, I've never run more than 5K that fast.   I'm becoming convinced that it's easier to run fast on a treadmill than outside (for me, at least) but it's still feels nice to break into new territory.

 
Daaang.  14 miles with 10 tempo miles: comfortable pace of 7:30/mi., controlled HR at 153.  Now give me some rested legs, and ...

 
tri-man 47 said:
Daaang.  14 miles with 10 tempo miles: comfortable pace of 7:30/mi., controlled HR at 153.  Now give me some rested legs, and ...
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no kidding.  I had sort of forgotten how bad tired legs can drain a guy while his HR was under control.  With tri training I never really got to the point where my running legs the real limfac (limiting factor / weak link).  I'd just swim for a day and be fine the next.  With my marathon training in the past my HR would still limit me enough in the long runs that I never quite felt the disconnect where the heart / energy was fine but the legs were beat.  That happened Sunday and was sort of a surprise.

 
Hang 10 said:
Loved watching that documentary. Had ZERO desire to run that course after watching it though. "I want to hear taps". :lmao:
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I chipped in on the go fund me type page they had going for this awhile back, was really cool to finally watch the movie a couple of weeks ago.  The Barkley is legendary in the ultra world, both because of the mystery around it as well as the fact that there have been so few finishers.  In watching it, I was glad that I still had that feeling of mystery while at the same time getting a great feel for the race.  And how lucky that they filmed in a year with not one but two finishers, considering several years there are none.

 
SFBayDuck said:
I chipped in on the go fund me type page they had going for this awhile back, was really cool to finally watch the movie a couple of weeks ago.  The Barkley is legendary in the ultra world, both because of the mystery around it as well as the fact that there have been so few finishers.  In watching it, I was glad that I still had that feeling of mystery while at the same time getting a great feel for the race.  And how lucky that they filmed in a year with not one but two finishers, considering several years there are none.
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3 finishers!

 
@Hang 10 I've been using that lace lock technique you posted on the last page and it's really been helping. In fact, last night when I went out I forgot to lock the laces and in the first mile I felt some soreness in the same Achilles. So I stopped, re-laced my shoes (that's the 10 minute mile in my run last night) and took off again. Problem solved, no more soreness.

Thank you! :thumbup:

 
igbomb said:
@Hang 10 I've been using that lace lock technique you posted on the last page and it's really been helping. In fact, last night when I went out I forgot to lock the laces and in the first mile I felt some soreness in the same Achilles. So I stopped, re-laced my shoes (that's the 10 minute mile in my run last night) and took off again. Problem solved, no more soreness.

Thank you! :thumbup:
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That's awesome! Glad I could help.

 
Hang 10 said:
Yeah, how accurate is that Yasso 800's thing? I'm skeptical that my marathon could match my track performance. 
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I am guessing it is accurate for some people, but I don't think it would be for me either.  I think I can run the 800s faster than my marathon time.

 
pbm107 said:
I am guessing it is accurate for some people, but I don't think it would be for me either.  I think I can run the 800s faster than my marathon time.
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I have used it before and that was the result.  3:10-3:20 on the 800s, 3:30s marathon.   But I didn't have the volume some of you beasts do. 

 
My local bike shop is pissing me off.  

Dropped Lolita  (the bike) off Saturday for some light maintenance, was told it would be done early in the week.  Here it is Friday and still not done.  Hope it will be tonight as I want to ride tomorrow.  

Of course he did say I had a few mechanical issues he fixed (crankshaft, chain, bearings....) but still.  Get it done! 

Eta got her back!   :)

 
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pbm107 said:
Have you done the Yasso workout prior to any of your other marathons?  Please signup on Strava.
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I have, and the results were reasonably close.  Yassos at 3:30/3:35, marathons tending to be around 3:40.  The difference this time is that I've had the best training cycle ever - mileage, long runs, tempo, intervals, hills.  I targeted 3:20 today (and they all felt good) as part of my developing plan for a very aggressive race goal.

So Strava Q: How do workouts like this show up?  I didn't clock the 2 mile warm-up and 2 mile cool down, so I assume the workout would just appear as 8 x 800m.  I did come across the ANT+ for my Garmin (tho' I can't currently find it), but I guess I hesitate because of the untracked elements ...days where I choose to run easy without the Garmin, warm-ups, straight runs with a section of tempo thrown in.  

 
tri-man 47 said:
I have, and the results were reasonably close.  Yassos at 3:30/3:35, marathons tending to be around 3:40.  The difference this time is that I've had the best training cycle ever - mileage, long runs, tempo, intervals, hills.  I targeted 3:20 today (and they all felt good) as part of my developing plan for a very aggressive race goal.

So Strava Q: How do workouts like this show up?  I didn't clock the 2 mile warm-up and 2 mile cool down, so I assume the workout would just appear as 8 x 800m.  I did come across the ANT+ for my Garmin (tho' I can't currently find it), but I guess I hesitate because of the untracked elements ...days where I choose to run easy without the Garmin, warm-ups, straight runs with a section of tempo thrown in.  
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If you use the lap button (and/or auto-lap feature) on the Garmin, the lap info will show in addition to the overall data.  If you don't use lap, it will just show mile splits.  

I think most of us include warm ups and cool downs with our watch (and thus it gets added to Strava).  I don't see what the harm in that is, really.  I like to look at my total mileage.

 You can manually add estimated totals for your days you run without a watch.  Or not.  Whatever you prefer.  I manually add my treadmill runs.  

 
3:20 sounds to me like pretty a reasonable goal for you Tri based on your training as a whole, the Yassos just back it up. 

 
Juxtatarot said:
If you use the lap button (and/or auto-lap feature) on the Garmin, the lap info will show in addition to the overall data.  If you don't use lap, it will just show mile splits.  

I think most of us include warm ups and cool downs with our watch (and thus it gets added to Strava).  I don't see what the harm in that is, really.  I like to look at my total mileage.

 You can manually add estimated totals for your days you run without a watch.  Or not.  Whatever you prefer.  I manually add my treadmill runs.  
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I don't get on the track much, but when I do a MAF test I keep the warmup and cool down (or more likely 6 mile trail run to erase the memory of running in circles) as separate runs, and it will show as 3 runs that day. I think Steve does the same thing with his warmup/cool down. I'm totally just like him ;)

 
Juxtatarot said:
If you use the lap button (and/or auto-lap feature) on the Garmin, the lap info will show in addition to the overall data.  If you don't use lap, it will just show mile splits.  

I think most of us include warm ups and cool downs with our watch (and thus it gets added to Strava).  I don't see what the harm in that is, really.  I like to look at my total mileage.

 You can manually add estimated totals for your days you run without a watch.  Or not.  Whatever you prefer.  I manually add my treadmill runs.  
Click to expand...
I used to break a run into multiple runs with the warmup and cool down but these days I don't really see the need. Easier to just hit the lap button and check the stats later. I figure I'm the only one who really cares about each detail of my run.

 
pbm107 said:
I agree, expecting 3:20 or better.
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'Hoping for' is better than 'expected.'  I feel 3:25 (7:49/mi) is reasonable.  Getting down to 3:20 (7:38/mi) will be a challenge.  But I don't want to get caught like on New Year's Day with a goal that's too soft.  It is a little crazy to even consider a 9 minute PR four months after my last PR!

 
tri-man 47 said:
'Hoping for' is better than 'expected.'  I feel 3:25 (7:49/mi) is reasonable.  Getting down to 3:20 (7:38/mi) will be a challenge.  But I don't want to get caught like on New Year's Day with a goal that's too soft.  It is a little crazy to even consider a 9 minute PR four months after my last PR!
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The advantage that you have is that you seem to be able to run marathons at a predictable HR and you race them by HR.  So predicting an aggressive goal pace isn't going to impact what you do on race day.  I was really impressed with your last two marathons and believe a big PR is on the table after a legit, healthy training cycle.

 
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