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Ran a 10k - Official Thread (8 Viewers)

GoBirds said:
Nah that helps to hear, just curious if there is anything out there that isn't horrible for you. 
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I am sure there are supplements, but for me old fashioned hard work is enough. It is not easy to get moving sometimes, especially after a hard day or trying to get up and workout in the morning. But you do it anyway. I have never regretted a workout that I did not want to do in the first place. But did anyway.

Work hard, eat right, all the basics. And you are clean of supplements.

 
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I take magnesium and fish oil but probably don't really need the magnesium.  I'm not sure it does much for me. 

Looked at my profile on strava mid week and saw that I could cross 100 hours running and 100 hours cycling this weekend, so I did. :)   Also saw that if I put in 60 miles I'd hit 2k for the year (bike). (709 running) Next week is probably a down week overall but I'll run a few times as we'll be in one of my favorite running spots - Charlottesville, VA.    It just looks like we'll be busy all week. I'll get a decent run in tomorrow evening after arrival, and hopefully early Saturday morning before flying back. 

Oh, and for the last hour, 95 degrees, 75 dew point, 170SI! 

 
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ChiefD said:
I am sure there are supplements, but for me old fashioned hard work is enough. It is not easy to get moving sometimes, especially after a hard day or trying to get up and workout in the morning. But you do it anyway. I have never regretted a workout that I did not want to do in the first place. But did anyway.

Work hard, eat right, all the basics. And you are clean of supplements.
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only once for me - because I ignored signs of pending injury. 

 
I got home on Thursday night, what an epic trip.  Friday, of course, was not epic - catching up on 10+ days of work emails!

I reluctantly ended up leaving Silverton on Tuesday and heading down to Durango.  I stopped at a lake to try and catch some dinner, and ended up pulling out a couple of nice rainbow trout!  I got some lunch at a brewery and then walked around Durango a bit, then headed up on Animas Mountain right in (over?) the town for a good run.  As everywhere in Colorado, amazing views, with trails right on a cliff edge basically right above town.  Very cool.  Found a laundromat with showers, which happened to be right across from a brewery where I refueled a bit, and then headed out of town to find a campsite on BLM (public) land for the night and to cook up my fresh fish dinner.

The next day I got up early and drove to Moab, UT, to check out the trails there.  Totally different feel, basically desert instead of mountains.  I really didn't enjoy the run there that much - it was all either loose sand or hard rock, and it was a good 95 degrees.  I just wasn't very comfortable in that environment.  But the scenery was amazing, and I'm glad I checked it out.  But I probably wouldn't go back - I'd much rather be up in the mountains than in that terrain.

 
Had my first run in Colorado this morning. Got here yesterday, and the cabin we are staying at is at 9500 feet. Air is a little thin up here.... :lol:

Temp was about 52 when I started, so the suck index had to be a whopping 72 or so. Got in 5.25 miles, and it was great. The fist couple of miles were a little rough as I adjusted to the altitude, but clearly the humidity training got me properly prepared.

Took some pics as I was running, will post a ful review when I get back in a week.

 
A tired week last week capped off with a great run yesterday.  It was a good confidence builder leading into my marathon cycle that starts next week.

M: 5mi recovery @ 9:07/136.  162SI and the sun melted me.  Yuck.
T: 8mi MLR @ 8:01/144.  Didn't feel as good as the numbers looked.  Legs have no pop.
W: 12mi MLR @ 8:09/141.  Tired - had to grind through this.  HR is good.
T: 5mi recovery @ 9:12/132.  
F: 8mi MLR @ 8:13/138.  Legs seem to be behind my cardio.
S: 5mi recovery @ 8:48/134.  Dang that was good - and it was hot.  154 SI
S: 15/5MP.  First 10mi @ 8:01/138; 5mi MP @ 7:02/163.  I needed to get up at 3am to run this since I was running an archery tournament at the club.  I was so damn close to blowing off the run and sleeping in.  It was very humid out and I sweat a ton, but it didn't seem to matter.  The first 10 miles just clicked along easy - I knew something good was coming.  The MP miles were very good - I could've carried this for an 18/8 for sure.  Its amazing how much your HR can vary when you get fired up.  On the last mile I was really friggin pumped!  I had to work hard to not drop the hammer and sprint it home.  

I wanted to run the MP run to get a baseline of where I was at heading into the marathon cycle.  I've never been in this kind of shape before a cycle - very motivating!

58mi for the week

 
OK, I've been something of an unfocused slug for the past 8 weeks.  That ends now as I begin serious training for the fall season.  Also, I got the Boston post-race booklet in the mail ...10th place in the next (65-69) bracket was 3:29+ (remembering it was an uncomfortable day).  That's my long-term goal for 2021.  :stalker:   Eat healthier, cross-train for strength and flexibility, stay rested, run well.  And stay alive.  Gotta do that, too.  But I want that top ten.  :boxing:

 
Certainly a different structured week, but it gave me some ideas for going forward.  I knew the mileage would be down since I had the kids solo all weekend, but as long as I came out of it with a couple quality workouts and some new ideas for upcoming weeks I'd call it a successful one.

Monday - 2-a-day #1, (lunch) 2 LT miles to the park for yoga then 2 LT miles back to the office + (pm) 4 miles of hill repeats.  I was beat on the last hill repeat, but I was surprised how quickly I bounced back the next day.

Tuesday - 2-a-day #2, (lunch) strength training + (pm) 6 recovery miles.

Wednesday - 2-a-day #3, (lunch) 6 miles w/4 LT.  I wanted to do 7/5, but the heat was getting to me so I picked it up for the final mile and bailed early + (pm) 5 recovery miles, ok now I'm tired.

Thursday - I wanted to do one more 2-a-day, but my body said otherwise so I just did 5 recovery miles over lunch.

Friday - The Suck won.  I was mentally prepared to cut things off at 10 due to the weather, but I hoped for 14-16.  It ended up being the 10.  I could have done 11 or 12, but anymore would not have been good miles.  All those early week 2-a-days certainly played a part, but ultimately 80+ degrees (and rising) w/100% humidity laid the ka-bosh on this run.  Knowing I was cutting it short and that I'd have the weekend to rest I picked it up for the final 4 miles (7:30 and under), but I'll admit I was a bit discouraged upon completion.

Saturday - 3 very slow (not easy) miles tot he gym in the mid-day heat then 4 very slow (definitely not easy) miles back.  I primarily kept to side streets since there's more shade, but that heat was no joke.

Sunday - Long overdue rest day, first one since the day before the 5K July 2.

47 miles for the week, up to 182 for the month.

Heading out shortly for another go at last Wednesday's workout.  Conditions are similar (Sunny, SI - 156), so I am prepared to pull the plug early again.  If all goes to plan this week there will be a two-a-day with a pm hill workout (maybe today), my 2nd longer run will have plenty of MP miles, and 60+ miles total when all is said and done.  We'll see...

 
Good week, @MAC_32!  

Another thought on why you had to bail on Wednesday... you already ran some LT miles on Monday + hill repeats (I imagine you hammered these, right?).  I recognize everyone recovers differently, but I couldn't imagine doing that on Monday and then coming right back on Wednesday for another LT workout.  Be careful, GB.

 
Ned said:
Good week, @MAC_32!  

Another thought on why you had to bail on Wednesday... you already ran some LT miles on Monday + hill repeats (I imagine you hammered these, right?).  I recognize everyone recovers differently, but I couldn't imagine doing that on Monday and then coming right back on Wednesday for another LT workout.  Be careful, GB.
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:thumbup:

It's definitely in the back of my head.  I think it impacted my Friday run, but due to the weather I'm not sure how much.  I had to cut it short again today, but I think it was calorie based.  Kinda lost control of the day...shorts w/no pockets so couldn't bring my chews, forgot my handheld, went to lunch an hour late...hind sight I should have just eaten something then gone a little later.  I'm not going to do the hills today though.  Last time out I attacked the hill (about 90 seconds) then did about a 10 minute recovery back to the start and attacked again.  I'd really like to do this again sometime in the next 2 weeks, but if there's a workout that gets squeezed due to fatigue it's this one.

 
MAC_32 said:
:thumbup:

It's definitely in the back of my head.  I think it impacted my Friday run, but due to the weather I'm not sure how much.  I had to cut it short again today, but I think it was calorie based.  Kinda lost control of the day...shorts w/no pockets so couldn't bring my chews, forgot my handheld, went to lunch an hour late...hind sight I should have just eaten something then gone a little later.  I'm not going to do the hills today though.  Last time out I attacked the hill (about 90 seconds) then did about a 10 minute recovery back to the start and attacked again.  I'd really like to do this again sometime in the next 2 weeks, but if there's a workout that gets squeezed due to fatigue it's this one.
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I really wish you had a HRM. :whistle:  

 
I'm 0 for 3 on Strava starting when I leave my house over the past week.  It shouldn't bother me, but it irks the #### out of me.

 
Hang 10 said:
So I'm running a 5K tonight and the SI should be hovering around 165+.  :unsure:
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Perfect running weather, sub 18  :thumbup:

Brony said:
I'm 0 for 3 on Strava starting when I leave my house over the past week.  It shouldn't bother me, but it irks the #### out of me.
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If you're using your phone hit the 'location' indicator until it kicks on.  You'll know it did because it will show your pace.  I have lots of problems with this when I run at the office or on the trails since wi-fi is inconsistent.  It's frustrating at first, but you'll get it down after a while.  I think I've only had one real hiccup since February.  Any other times it's because I couldn't get any connection at all.

 
I ran an evening 5K in 90+ degree heat about 8 years ago.  It was worse than it sounds.  Good luck, buddy.  Don't get dead.

 
MAC_32 said:
Perfect running weather, sub 18  :thumbup:

If you're using your phone hit the 'location' indicator until it kicks on.  You'll know it did because it will show your pace.  I have lots of problems with this when I run at the office or on the trails since wi-fi is inconsistent.  It's frustrating at first, but you'll get it down after a while.  I think I've only had one real hiccup since February.  Any other times it's because I couldn't get any connection at all.
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I keep my cell phone in one of those running belt things (or sissy fanny pack as my wife calls it) and I can't see if it's pacing or not mid ride.  I will try the location trick and see if that improves things. .

 
Ned said:
#### that ####.  Why are you running?  Maybe hang back and run with some friends or something?
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It's the grand finale to the summer series I've been doing this July. Yeah, I probably should take it easy but knowing myself, that's probably not going to happen. IDK...I'm hoping to show some restraint. We'll see. 

 
Hang 10 said:
It's the grand finale to the summer series I've been doing this July. Yeah, I probably should take it easy but knowing myself, that's probably not going to happen. IDK...I'm hoping to show some restraint. We'll see. 
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Don't listen to these pansies.  Go get some!

And what Mac said.....don't get dead.

 
SFBayDuck said:
Don't listen to these pansies.  Go get some!
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This.  The faster you run, the faster you'll be done and be able to start the cool down.  (It's like with hills ...run up 'em and be done with them.)  The trick is just to not stop, which won't be an issue for a 5K.  Run hard.

 
19:05(194) 1/11 in my age group and 17/250 overall.

Very pleased considering it was 93 degrees at the start and according to my garmin it felt like 108...and yes, it did feel like 108. I tried to start conservative and believe or not, I felt pretty great. 

Mile 1 - 6:02(184)

By about the midway point of mile 2 the heat caught me and started beating me down. Caught 2 younger guys and just tried to hang on them for a bit.

Mile 2 - 6:18(195)

Just trying to keep it moving and this mile felt like it took forever. I pass the 2 young guys but I'm hurting bad now.

Mile 3 - 6:13(201)

Try to kick but I'm pretty much toast and one of the kids I passed early blows my doors off.

.1 - 5:20 pace (204)

Pretty stoked as I beat my time from last year(it was ONLY 88 degrees then) by 42 seconds. Definitely a confidence booster heading into marathon training. 

 
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Hang 10 said:
19:05(194) 1/11 in my age group and 17/250 overall.

Very pleased considering it was 93 degrees at the start and according to my garmin it felt like 108...and yes, it did feel like 108. I tried to start conservative and believe or not, I felt pretty great. 

Mile 1 - 6:02(184)

By about the midway point of mile 2 the heat caught me and started beating me down. Caught 2 younger guys and just tried to hang on them for a bit.

Mile 2 - 6:18(195)

Just trying to keep it moving and this mile felt like it took forever. I pass the 2 young guys but I'm hurting bad now.

Mile 3 - 6:13(201)

Try to kick but I'm pretty much toast and one of the kids I passed early blows my doors off.

.1 - 5:20 pace (204)

Pretty stoked as I beat my time from last year(it was ONLY 88 degrees then) by 42 seconds. Definitely a confidence booster heading into marathon training. 
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See?  Just go get some!  Congrats, medal mongerer. 

 
Hang 10 said:
19:05(194) 1/11 in my age group and 17/250 overall.

Very pleased considering it was 93 degrees at the start and according to my garmin it felt like 108...and yes, it did feel like 108. I tried to start conservative and believe or not, I felt pretty great. 

Mile 1 - 6:02(184)

By about the midway point of mile 2 the heat caught me and started beating me down. Caught 2 younger guys and just tried to hang on them for a bit.

Mile 2 - 6:18(195)

Just trying to keep it moving and this mile felt like it took forever. I pass the 2 young guys but I'm hurting bad now.

Mile 3 - 6:13(201)

Try to kick but I'm pretty much toast and one of the kids I passed early blows my doors off.

.1 - 5:20 pace (204)

Pretty stoked as I beat my time from last year(it was ONLY 88 degrees then) by 42 seconds. Definitely a confidence booster heading into marathon training. 
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Awesome work!

What's your max HR? 

I've been running in the evening here, SI over 160 each day but over half the routes have been on trail.  Slow go, slower for sure than when we lived here, partly because it's hot, partly because I'm not used to running over roots and rocks.  But I love it. 

 
FUBAR said:
Awesome work!

What's your max HR? 

I've been running in the evening here, SI over 160 each day but over half the routes have been on trail.  Slow go, slower for sure than when we lived here, partly because it's hot, partly because I'm not used to running over roots and rocks.  But I love it. 
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I thought it was 206 but I've actually hit 206 twice this year so I'm not quite sure. Probably 208-210 I'm guessing.

 
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I regret that I caused the death of a goose this morning.  RIP.

As I approached a large gaggle on my run, it looked like trouble.  I was running on the sidewalk along a busy street.  There was just a small parkway between the sidewalk and road and there were some bushes close by on the other side. The gaggle was on both sides of the sidewalk.  So, there wasn't much room for them to move or for me to run around them.  

I edged toward the road side of the sidewalk hoping to steer them away from the road toward the bushes.  I know from experience that I can run close to them and they usually won't freak out unless I  get between them and split them up.  At first things were going to plan and they start moving in the desired direction.  One stuck out its tongue and hisses at me.  I have learned that is a sign of aggression.   A few years ago I thought that it might be a good strategy to stick my tongue out back at them to show my dominance.  I did that a few times I thought it worked OK until one time when a very large goose stuck his tongue out at me and reared up looking for a fight.  Anyway, I decided not to provoke this one and looked away.  That worked.  It moved.

I was almost in clear with just a few more to pass but these last few started moving to the parkway.  I'm forced to split them off from the rest of the gaggle and, not surprisingly, they start freaking out and take flight.  Cars are driving by.  One of the geese flies right into the grill of an oncoming car and then his lower body is run over.  I hear a final (presumably) goose honk.

Instinctively, I looked back to see if any of the geese were following me to attack me for what I'd just done.  Of course, they weren't.  I was in the clear.  However, I've been thinking about a documentary I watched on PBS about the intelligence of birds.  Crows are very smart and can even recognize human faces.  They can remember if you are a nice human or a trouble-making human that needs to be feared.  I wonder if geese can do this and if they'll hold me responsible if I encounter this gaggle in the future.

 
Rats with wings, way too many of them around these days. While I wouldn't celebrate ones demise I wouldn't mourn it either. A little less goose poop for you to tip-toe around next run. 

 
Nigel said:
Rats with wings, way too many of them around these days. While I wouldn't celebrate ones demise I wouldn't mourn it either. A little less goose poop for you to tip-toe around next run. 
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:goodposting:

A pack of 30 or so of them used to try and invade our house multiple times per day last summer.  After the 20th time chasing them away with a weed whacker I think they got the hint.  I don't think I ever stuck my tongue at them though.  I've got a ways to go.

 
I grew up with chickens, ducks, and geese.  And geese can be mean.  And they remember.  Might want to change your route, or the goose mafia will get their revenge.

But I suppose it's still better than running face first into the keister of a horse.

 
Ned said:
Goose breast is pretty tasty.
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Grey Goose is the best.

Nigel said:
Rats with wings, way too many of them around these days. While I wouldn't celebrate ones demise I wouldn't mourn it either. A little less goose poop for you to tip-toe around next run. 
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:yes:   we have a pond near our house my wife and I sometimes walk around with the dogs.  Our older mutt will chase the geese into the water if I let him, and both like to eat goose ####.  we don't let them, but sometimes they snag it before we see it. 

It's been a good week remembering how much I enjoy trail running.  Only about an hour each day and a different route, but coincidentally it's been almost the exact same distance (5.6 miles) at a 9 or 10 minute mile.  I don't know if I could race the trails much faster with rocks and roots and stuff, and not being trained for it.  For those who haven't run trails often, the combination of needing to watch and react to where you're placing your feet, and the agility needed to not trip on a root or rock or snake or turtle (I almost stepped on one today) is surprising.  Mad respect to Duck who seems to remain uninjured despite running thousands of miles on tough trails. 

 
FUBAR said:
It's been a good week remembering how much I enjoy trail running.  Only about an hour each day and a different route, but coincidentally it's been almost the exact same distance (5.6 miles) at a 9 or 10 minute mile.  I don't know if I could race the trails much faster with rocks and roots and stuff, and not being trained for it.  For those who haven't run trails often, the combination of needing to watch and react to where you're placing your feet, and the agility needed to not trip on a root or rock or snake or turtle (I almost stepped on one today) is surprising.  Mad respect to Duck who seems to remain uninjured despite running thousands of miles on tough trails. 
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:thumbup:

It becomes second nature, really.  I don't know how to get on a road and just mindlessly, rhythmically pound out miles at the same pace, something pretty much all of you can do without even trying.  But I now just naturally scan the ground ahead so my feet will know where to plant next, and don't really have to think about it most of the time.  Today was one of my "quad banger" workouts where I run comfortably hard down a three mile fire road and singletrack trail that drops about 1,400'.  Parts of it are pretty technical and rooty and rocky, and that's when it gets really fun as I have to crank up the turnover to pick my way through that stuff.  Sometimes my arms come up and out to the side for balance as well, something that just happens without me consciously doing anymore.

And I do trip every once in awhile, but it's pretty uncommon - maybe once or twice a month at most (knocking on wood).

In my head I look like these guys....except old and fat and slow.

 
SFBayDuck said:
True, true. I have been charged by both a cow and a turkey. It's just an opportunity for an unplanned fartlek workout. 
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I had some llamas staring hard at me recently outside of Giverny, France.  They were fenced in, though, so with false bravado I just stuck my tongue out at 'em.  They never saw it coming.

 
Hang 10 said:
My favorite part was when he told the Asian'd reporter that the fox "pearl harbored" him. :lmao:  
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Oh dear God, I didn't play the video until reading your post.  That's positively hilarious.   :lmao:

Reminds me of a story involving my wife from years ago.  We were sitting around a bonfire at my in laws house with most of her family including her brother's family, whom had just introduced their German foreign exchange student for the first time.  Lots of benign banter for the next half hour, with the very shy female exchange student saying not more than a few words.  Wife's other brother tosses a bottle into the fire and ribs my wife about having not recycled it, as my wife is very environmentally conscious.

Wife: "Why do you guys think I'm some sort of recycle Nazi?"

Crickets. (Not laughing was one of my prouder life moments.)

The exchange student got up about five minutes later and went into the house. ?

 
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