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Ran a 10k - Official Thread (6 Viewers)
- Thread starter Ned
- Start date
Hang 10
Footballguy
Not overly chatty by any means. Couple months ago this page kept on falling to page 5 of this forum. We need some chatter.
Now that summer is almost in full force here in VA, I was wondering if it's better to run early to avoid the heat or embrace it. I've been doing most my runs at lunch and obviously my pace has slowed but I'm staring to get used to it. So the question is, do you get more benefit by acclimating to hotter temps? I remember reading that humidity training is a poor man's elevation training. Or would you be better off being able to push harder when it's slightly cooler? Thoughts? @SteveC702 ?
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Insoxicated
:subscribe:
MAC_32
Footballguy
I think it's a good thing to get out of your comfort zone and running in the mid-day heat will do exactly that. Train in poor conditions then you're ready for poor conditions raceday. Not all the time, but every now and then? Absolutely. There's a fine line between dangerous and challenging yourself though. Don't F with the SI when it gets up there in the 160's and especially if it gets into the 170's. I forget exactly where my line is, but it's around 170.Not overly chatty by any means. Couple months ago this page kept on falling to page 5 of this forum. We need some chatter.
Now that summer is almost in full force here in VA, I was wondering if it's better to run early to avoid the heat or embrace it. I've been doing most my runs at lunch and obviously my pace has slowed but I'm staring to get used to it. So the question is, do you get more benefit by acclimating to hotter temps? I remember reading that humidity training is a poor man's elevation training. Or would you be better off being able to push harder when it's slightly cooler? Thoughts? @SteveC702 ?
Hang 10
Footballguy
Yeah, I hear you there. I'm not doing too much running in when it's in the 90's with a mid day sun. Also, so far I'm still doing my long weekend run early. I was just thinking that if I have an hour easy run planned, might not hurt to do it when the SI is 150ish.
MAC_32
Footballguy
I wouldn't be at all concerned about doing that. A long run in the heat's probably not a good idea, but I was thinking more along the line of tempo's. If in sufficient conditioning (which you obviously are) I wouldn't reschedule one of those if the SI is in the 150's. Embrace the suck.
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Insoxicated
So I've got a 4mi and 5k in September... 4mi will be run slowly with the GF and is more of a social run. The 5k I'm going to try to make time on. My question is....what's the jump like from 5k to 10k? the 5k went so smoothly last weekend that I mentally set the goal of a 10k this fall. I imagine certain distances have "cliffs" where it's more challenging than you'd think. I don't see why 5 to 10k jump would be that different but thought I'd ask.
I'm leaning toward the St Jude 10k Dec 3rd. Amazing course/environment and a great cause. I think it's one of those races where the emotional ride would be fantastic. Considering 5k was no issue at all, I can see zero issue why 10k in 5 months would be a problem absent injury.
I'm leaning toward the St Jude 10k Dec 3rd. Amazing course/environment and a great cause. I think it's one of those races where the emotional ride would be fantastic. Considering 5k was no issue at all, I can see zero issue why 10k in 5 months would be a problem absent injury.
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Insoxicated
Those conditions sound heavenly after battling the weather down here. Awesome. :thumbups:
MAC_32
Footballguy
It really depends on your current fitness level, next several months of training, and specific goals. To some, the jump isn't all that great. To others (me a couple-few years ago), it was. Start accumulating quality miles and you'll finish with ease. Will you be happy with your time? Probably have a better idea after a few months of training.
SFBayDuck
Footballguy
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Insoxicated
It would be a race I'd be running to finish and for the experience. I'd have loose/conservative time goals... but nothing that would be too crazy. likely one of those "stay in the pocket" for the first 5k and see where I'm at.. and if I'm feeling it, shoot the locks off and see what I can do.
Have friends pushing me to sign for the Half Marathon but I think that may be a bit ambitious and don't want to bonk and be disappointed.
Have friends pushing me to sign for the Half Marathon but I think that may be a bit ambitious and don't want to bonk and be disappointed.
mr. furley
Footballguy
given 5 months to ramp up you won't have any issue at all. won't take long to get from 3 - 6 miles if you aren't trying to sprint the increased distance. just stay steady and don't get discouraged if you can't finish a specific distance one day. get back out there and try again another day.
mr. furley
Footballguy
ladies at work asking each other about the local 10k tomorrow
"are you going to walk it? what time will you be there?"
"i'm walking it, i heard it's going to be nice... 75 at 8 AM isn't too bad."
"yeah, that's great. even if it's a little humid. it won't be in the 90s until like 10 and by then we should be done... it'll be a nice day for the runners. won't be too cold."
forecast: 76 at the start, dew points in the low 70s, thunderstorms ending about 1 hour before the race, clouds breaking and a nice sunny day ahead. SHOULD BE A CAKEWALK, LADIES!
:finger:
"are you going to walk it? what time will you be there?"
"i'm walking it, i heard it's going to be nice... 75 at 8 AM isn't too bad."
"yeah, that's great. even if it's a little humid. it won't be in the 90s until like 10 and by then we should be done... it'll be a nice day for the runners. won't be too cold."
forecast: 76 at the start, dew points in the low 70s, thunderstorms ending about 1 hour before the race, clouds breaking and a nice sunny day ahead. SHOULD BE A CAKEWALK, LADIES!
:finger:
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MAC_32
Footballguy
SFBayDuck
Footballguy
Ned
Footballguy
Do your best to not bite off more than you can chew. The best thing you can do is add volume to your weekly training as your body allows it (everyone is different). Keep the majority of your runs nice, slow, and easy. Time on your feet is going to benefit you most as you start out.
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Insoxicated
female friend of mine was huge and took up running... 3.5mo later ran her first half. She's telling me to just sign up and do it.
#### it... 5 months.... it's for the kids.... Can I do this? I think I'm going to pull the trigger and go all in on the half next week. I'll look at the first post, I know there's some good training programs on there. Worst case I guess I can bandit the 10k with my Half bib if something goes horribly wrong
#### it... 5 months.... it's for the kids.... Can I do this? I think I'm going to pull the trigger and go all in on the half next week. I'll look at the first post, I know there's some good training programs on there. Worst case I guess I can bandit the 10k with my Half bib if something goes horribly wrong
mr. furley
Footballguy
did she run it or "run" itfemale friend of mine was huge and took up running... 3.5mo later ran her first half. She's telling me to just sign up and do it.
#### it... 5 months.... it's for the kids.... Can I do this? I think I'm going to pull the trigger and go all in on the half next week. I'll look at the first post, I know there's some good training programs on there. Worst case I guess I can bandit the 10k with my Half bib if something goes horribly wrong
lots of people out there that run/walk it. half mile in they are walking.. then jog a bit.. then walk.. then jog.. then walk a lot.. then jog a bit at the end
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Insoxicated
She stopped to walk for 30-45 seconds twice, according to her. If I'm not comfortable in RUNNING it, I'll just hit the 10k that day. She said corral security isn't bad and lots of folks step down. It's a big race.
EDIT: #### it.. I'm in. Paid up. #### just got real.
PS: WTF is my fat ### supposed to do with a singlet?
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igbomb
Footballguy
2Young2BBald
Footbaldguy
No doubt you can do it, but I think you may be better suited to Race Your Way to Race Shape then to follow a training plan. I would find a race every few weeks that takes you from the 5K to around an 8K (these aren't offered all that often) to a 10K and then a 10 miler around 2 to 3 weeks before the half. You will enjoy it more, IMO and get yourself ready for the 1/2. Also, and I haven't been keeping up 100% so I may have missed if you have received this advice, but I am a big proponent of never skip your long run. So, if you go for a 1/2 and even loosely follow a plan, I'd try and be sure you can do something long-ish one day a week.female friend of mine was huge and took up running... 3.5mo later ran her first half. She's telling me to just sign up and do it.
#### it... 5 months.... it's for the kids.... Can I do this? I think I'm going to pull the trigger and go all in on the half next week. I'll look at the first post, I know there's some good training programs on there. Worst case I guess I can bandit the 10k with my Half bib if something goes horribly wrong
ETA, that wasn't the best article, here are a few more on the concept:
http://lowmileagerunning.com/race-your-way-into-shape/
http://www.runnersworld.com/race-training/race-into-shape
https://runnersconnect.net/coach-corner/racing-yourself-into-shape-the-pros-cons-and-specific-advice/
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I read this assessment about heat/humidity training a few years ago, and I think I mostly agree with it, and it goes like this:Not overly chatty by any means. Couple months ago this page kept on falling to page 5 of this forum. We need some chatter.
Now that summer is almost in full force here in VA, I was wondering if it's better to run early to avoid the heat or embrace it. I've been doing most my runs at lunch and obviously my pace has slowed but I'm staring to get used to it. So the question is, do you get more benefit by acclimating to hotter temps? I remember reading that humidity training is a poor man's elevation training. Or would you be better off being able to push harder when it's slightly cooler? Thoughts? @SteveC702 ?
Humidity/Heat training is most beneficial if you are going to be racing in heat/humidity. However, training in heat/humidity will NOT give you additional benefits over training in cooler conditions if your target race is going to be under cool/good conditions. If you think about it logically, if training in heat/humidity yields additional benefits over training under good conditions, you would see tons of elite athletes going out in the hottest part of the day to do their training instead of going in the early mornings or late afternoons when it's usually a little bit cooler. (The exception is when they are training for a target goal race that they know will most likely be in crappy conditions with SI index north of 150).
While it's true that training in crappy conditions and at elevation both slow you down, the biggest difference between the two is recovery. When I go out and run a workout at 6000+ ft altitude and cool conditions, I know I am going to be about 10-13s/mi slower than at sea level. If I were to do the same workout at sea level with a SI in the 140-150s, I know I'll also be about 10-15s/mi slow. However, I can recover from the first scenario much much quicker because my body won't be subjected to the heat and water loss of the 2nd scenario.
Unless you know there's a good chance your target race is going to be hot too, I would just try to move your quality sessions to the cooler parts of the day, assuming you have the room and flexibility in your schedule.
mr. furley
Footballguy
worrierking
Footballguy
Hah! I was speaking about me, but if the Saucony fits...Why you gotta call me out like that?
SFBayDuck
Footballguy
prosopis
Arizona Chupacabra
Went out at 5:30 this am which is about 1.5 hrs later then I usually hit the road but I wanted to get a little extra bed time. SI when I was done at 7:30 was 130. I am guessing that later today the SI would be unbearable for me. We have been hitting over 100 here and the monsoons are rolling in which raises the humidity.
During the week I have just been running without paying attention to any numbers. Seems like my HR during the week is anywhere from 150-154. I feel like I could carry on a conversation at this rate but not easily. Today for my long run I consciously kept the HR around 145. I was able to finish the nine and feel like I could have kept going. I felt I could keep a conversation going at this pace.
My pace at 144 HR was 11:38
It is all on Strava and I welcome all comments and advice.
During the week I have just been running without paying attention to any numbers. Seems like my HR during the week is anywhere from 150-154. I feel like I could carry on a conversation at this rate but not easily. Today for my long run I consciously kept the HR around 145. I was able to finish the nine and feel like I could have kept going. I felt I could keep a conversation going at this pace.
My pace at 144 HR was 11:38
It is all on Strava and I welcome all comments and advice.
Ned
Footballguy
This is phenomenal.... Gave me chills.
https://www.facebook.com/NCAATrackField/videos/1107000219343417/
https://www.facebook.com/NCAATrackField/videos/1107000219343417/
mr. furley
Footballguy
ran on the surface of the sun this morning
####### hell. first time i ever thought i'd puke while running. and that includes my first ever mile attempt in grade school with no training, no warmup and regular old school shoes on.
####### hell. first time i ever thought i'd puke while running. and that includes my first ever mile attempt in grade school with no training, no warmup and regular old school shoes on.
mr. furley
Footballguy
Green Bay
it was about 80 with dew points in the 1400 range or something ridiculous. started off in the shade while waiting for the starting gun. felt ok. about 3 steps in to the sun my shoes started to melt.
eta: i know dew points don't go to 1400. but #### if i could tell differently today.
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IvanKaramazov
Footballguy
I live up north too, and I know what you mean. We've had a nice, cool spring so far, and then it swung all the way to unseasonable-even-for-mid-July hot and humid all of the sudden. Today was not a reasonable racing day.
mr. furley
Footballguy
it has barely been in the 70s yet here. and i run in the mornings when it's in the 40s/50s. today was a slap in the face.
mr. furley
Footballguy
pretty sure i was walking behind Meb Keflezighi after the race
Frank Shorter, Uta Pippig and Joan Samuelson were there as well
Frank Shorter, Uta Pippig and Joan Samuelson were there as well
SFBayDuck
Footballguy
Spoiler tags! I've got 3-4 hours of this on DVR to catch up on still!
That was crazy fast.
NCAAs and then a couple of weeks later the Olympic Trials. And these meets just keep coming back to Historic Hayward Field. I can't wait to move back to Eugene in 5-6 years.....
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Hang 10
Footballguy
Strider Mile
Been trying to make this event for the past couple years and it just never worked out. Would have been great to do when I had actually trained for it but WTH. Like I said before, it was time to at least put a mile PR out there.
Get the local high school where the event is being held around an hour early. Chat it up and then begin my warm-up. Jogged easily for 15 minutes and then did 6 strides. The race is run in waves and anyone with a predicted time of sub 6 minutes is in the first heat. Yesterday there were 15 runners in my wave. Goal was sub 5:30 but really I wanted something closer to 5:20. Figured I try to start off at around 80 seconds per lap and see if I had anything left in the tank to finish strong.
Gun goes off and it's a bit hectic on the track with that many people. There's no lane assignments and it's a gun time. Takes a bit of time to get to the inside lane and when I finally do it's sort of a mess. At one point I get my heal clipped but nothing too bad. As I was told, almost everyone goes out too fast on the first lap. Pass the clock at 75 seconds. That's where I think I made the biggest mistake. I knew I wasn't in 5:00 shape so I panicked a bit and backed down too much.
I wish I would have set my laps to quarter miles so I'm not really sure my splits but I'm sure I was running slower than goal pace in laps 2 & 3. The start of lap 4 I think I'm 13th out of 15! At this point, I knew it was time to empty the tank and I did. This was the good and the bad thing. I had too much left. Last lap I moved all the way up to 8th place. And I really buried the guys I was passing (that felt pretty awesome though).
As I head into the chute for the finish I glance at the clock and it reads 5:22. I forgot to stop my watch but when I do it reads that I have a new mile PR of 5:13. So maybe I did run the tangents badly because of the busy track. Later I got home to find out my official time was 5:25, which I feel the guy timing was late on the trigger but oh well. It was still good for 1st in my age group (I passed 2nd and 3rd on that last lap...out kicked 2nd on the straight away).
After the race, a few of us went out for a couple mile cool down and then made it back for the "random relay". This was pretty cool. It was a 4 x 400 relay where they randomly assign you a team. Luckily for me, I was on a team with 3 guys from the first heat and the overall winner (4:39). We had one older guy leading us off and we just needed him to stay close. He ran his 400 in 85 seconds. I believe we were 8th after the first lap. Lap 2 friend of my took the lead believe it or not. I took lap 3 and held off 3 guys that had beaten me in the mile and our anchor man cruised to the win(4:39). Really wish I could have started my watch for my 400 because I'm sure it was PR. I was way too worried about fumbling the baton...that would have been bad.
This event was a blast. The only bummer is that it's only once a year and I already want another crack at that mile.
Been trying to make this event for the past couple years and it just never worked out. Would have been great to do when I had actually trained for it but WTH. Like I said before, it was time to at least put a mile PR out there.
Get the local high school where the event is being held around an hour early. Chat it up and then begin my warm-up. Jogged easily for 15 minutes and then did 6 strides. The race is run in waves and anyone with a predicted time of sub 6 minutes is in the first heat. Yesterday there were 15 runners in my wave. Goal was sub 5:30 but really I wanted something closer to 5:20. Figured I try to start off at around 80 seconds per lap and see if I had anything left in the tank to finish strong.
Gun goes off and it's a bit hectic on the track with that many people. There's no lane assignments and it's a gun time. Takes a bit of time to get to the inside lane and when I finally do it's sort of a mess. At one point I get my heal clipped but nothing too bad. As I was told, almost everyone goes out too fast on the first lap. Pass the clock at 75 seconds. That's where I think I made the biggest mistake. I knew I wasn't in 5:00 shape so I panicked a bit and backed down too much.
I wish I would have set my laps to quarter miles so I'm not really sure my splits but I'm sure I was running slower than goal pace in laps 2 & 3. The start of lap 4 I think I'm 13th out of 15! At this point, I knew it was time to empty the tank and I did. This was the good and the bad thing. I had too much left. Last lap I moved all the way up to 8th place. And I really buried the guys I was passing (that felt pretty awesome though).
As I head into the chute for the finish I glance at the clock and it reads 5:22. I forgot to stop my watch but when I do it reads that I have a new mile PR of 5:13. So maybe I did run the tangents badly because of the busy track. Later I got home to find out my official time was 5:25, which I feel the guy timing was late on the trigger but oh well. It was still good for 1st in my age group (I passed 2nd and 3rd on that last lap...out kicked 2nd on the straight away).
After the race, a few of us went out for a couple mile cool down and then made it back for the "random relay". This was pretty cool. It was a 4 x 400 relay where they randomly assign you a team. Luckily for me, I was on a team with 3 guys from the first heat and the overall winner (4:39). We had one older guy leading us off and we just needed him to stay close. He ran his 400 in 85 seconds. I believe we were 8th after the first lap. Lap 2 friend of my took the lead believe it or not. I took lap 3 and held off 3 guys that had beaten me in the mile and our anchor man cruised to the win(4:39). Really wish I could have started my watch for my 400 because I'm sure it was PR. I was way too worried about fumbling the baton...that would have been bad.
This event was a blast. The only bummer is that it's only once a year and I already want another crack at that mile.
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wilked
Footballguy
Did an extremely hilly 5k yesterday with jogging stroller and my 4 and 1 year old. 60 lbs plus stroller weight, those hills were killer. I would pass people on downhill, get passed my everyone on uphill. This repeated til the last killer uphill, which I had a hard time recovering.
Coming into the chute this heavyset woman tried to pass me, yelling as loud as she can (something like yeraaahahaaa!). I cut the stroller hard right and boxed her out. She wasn't happy about that
Coming into the chute this heavyset woman tried to pass me, yelling as loud as she can (something like yeraaahahaaa!). I cut the stroller hard right and boxed her out. She wasn't happy about that
I feel you, it gets unbearably hot here as well. At least I can say I live in the desert so its supposed to be hot.
pbm107
Footballguy
Great race @Hang 10 I think we all have faster miles in our future with more experience. Initially I struggled with my pacing with Interval training, but now I have a good feel what I am capable of and run them by feel. Hopefully the same thing will happen with the mile.
Nice box out @wilked.
On my end I was in DC all week for work and yesterday I was in Hershey Park with the family, so it ended up being a sub-par training week.
Nice box out @wilked.
On my end I was in DC all week for work and yesterday I was in Hershey Park with the family, so it ended up being a sub-par training week.
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Insoxicated
Day 5 of 7: suck index of 163 this morning. Nearly puked during warmup due to being out late drinking w air guard buddies who were bummed about training accident that has young soldier paralyzed yesterday.
Got underway and legs felt pretty dead but powered through for my 2nd best time on this little project. Hoping it is just a random occurrence and not a sign that my legs are going to have to fight thru the last 2 days. Will see I guess. Feel great though!
Got underway and legs felt pretty dead but powered through for my 2nd best time on this little project. Hoping it is just a random occurrence and not a sign that my legs are going to have to fight thru the last 2 days. Will see I guess. Feel great though!
FUBAR
Footballguy
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Insoxicated
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Insoxicated
8 ####in 26 min mile! Crushed previous PR by over 30 seconds after running less than 12 hours ago. Results of my run short but hard every day for a week? Shaved over 2min/mile off my pace. Insane. Now for a day off then work the long day back into the mix.
For the first time today, I felt like a runner, not a jogger. Damn I feel good...
For the first time today, I felt like a runner, not a jogger. Damn I feel good...
