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Ran a 10k - Official Thread (10 Viewers)

Ned said:
S: 24 LR @ 8:04/145.  I've never gone over 22 for a long run, so that was a nice confidence booster.
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I'm a big fan of these longer runs as part of the training ...the total time for this will be close to your marathon time at MP.  I believe it's good for the body and mind to experience this.

And: Way to go, @bushdocda!!  :pickle:

 
bushdocda said:
Made it through my second HM (Baltimore) over the weekend just under 1:50 which I am pleased with. Don't have tons of data and only 1 prior HM was in March at 2:07.  My pace was relatively according to plan and I was able to finish strong after a wavering during mile 11 - not the case in March where last few miles were plodders.  I struggled to set a real target for the race as I've never held 8 min miles that long so 1:45 was not really it and 2:00 was too long so I settled on being closer to 1:45.  I learned from the 1st HM that I needed more long training runs and I learned from the second HM I need more long training runs.

What I've learned here has been incredible and I will be slowly adding more miles and strength work to support the more miles.  I have an inkling to take on the Marine Corp marathon a year from now with a couple HMs in between. Gotta get to work on a plan.  

Thanks for the continued inspiration all.  
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Nice job!  I ran the Baltimore marathon a few years back and I know some didn't like it, but I liked the HM joining us at 13.1.    The marathon was hilly but took us through all the different neighborhoods of the city.  I thoroughly enjoyed it and lots of hotels in the inner harbor area so getting a hotel walking distance from start and finish didn't cost an arm and a leg.

Lots of fast people, terrific ideas and incredible inspiration all found in this thread.

Looking forward to seeing your next race!

 
bushdocda said:
Made it through my second HM (Baltimore) over the weekend just under 1:50 which I am pleased with. Don't have tons of data and only 1 prior HM was in March at 2:07.  My pace was relatively according to plan and I was able to finish strong after a wavering during mile 11 - not the case in March where last few miles were plodders.  I struggled to set a real target for the race as I've never held 8 min miles that long so 1:45 was not really it and 2:00 was too long so I settled on being closer to 1:45.  I learned from the 1st HM that I needed more long training runs and I learned from the second HM I need more long training runs.

What I've learned here has been incredible and I will be slowly adding more miles and strength work to support the more miles.  I have an inkling to take on the Marine Corp marathon a year from now with a couple HMs in between. Gotta get to work on a plan.  

Thanks for the continued inspiration all.  
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Congrats!  And welcome to our Strava group!

 
If you don't already know from my strava posts, I've effed my ankle up somehow. Probably an overuse injury. Tendonitis or something. Anyway, I've been dealing with it the best I can. Getting treatment...ice...anti-inflammatories etc. I can still run (albeit not as far and as often) and it does seem to be getting slightly better but 21 days out from my marathon I'm starting to panic that it's going to be an issue throughout the remainder of my training and race. The good news is that running on it this week doesn't seem to be aggravating it. So I figure, I'm not going to stay off it completely if running doesn't make it worse.

Now that we got some background out of the way, going forward I'm thinking of training in terms of hours and not miles. So to supplement the running I'm not doing, I figured I'd either be cycling or using an elliptical. So I've probably averaged between 7-9 hours a week training. So I'm thinking that as long as I get around 7 hours a week(slightly less as I get closer to race week), I should be able to keep most my fitness. 

Good plan? Bad plan? Thoughts?

TIA

 
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@pbm107 Erring on the side of getting to the start line healthy is always a good idea.

Speaking of eliptical, that's all I've been doing lately, along with some strengthening exercises. 5x/week for 40 minutes. Hated it at first but have grown to at least tolerate it. It ain't running but I do feel like I'm getting a good workout in, sweat like a pig and get my HR into the 150/160s for an extended time. Biggest problem with it is my toes fall asleep 20 minutes in every ####### time. 

I'm probably still a couple of weeks from trying to run but feel like I'm at least maintaining some fitness and getting stronger in some areas of weakness. 

Eta: doh! Meant @Hang 10

 
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Good luck with the ankle @Hang 10, I haven’t experienced an injury that close to a marathon.  My old training partner hurt his ankle and couldn’t run for 6 months, but he was able to workout using the elliptical.  When he started running again I was amazed with his fitness. 

I think your priority should be health over fitness.

I came across this article today that I found interesting.

 
Ran my last army physical fitness test today, didn't break 12 on the 2 mile. :(

12:05 isn't bad though. 

Now I get to decide how to stay in shape instead of having an outside incentive for pushups and situps (which I did twice a year)

 
Hang10!  Yikes.  Better to be 100% healthy/ 80% trained (or more like 95%) than the reverse.  Maybe add squats and leg lifts to keep the hips strong and loose. Hope it's OK for the race!!!

 
5k tomorrow at 4 pm. This is race 10 for me this year.  11 and 12 are next weekend.  Weather is awesome down here and running has become wonderful again.   :excited:

 
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This thread is great and really humbles and inspires me as a runner. Some of you are ridiculous! I started running about 10 months ago and weighed around 230 pounds. My best 5k was around 30 minutes, and the furthest I had ever run was about 6 miles. Fast forward to 10 straight months of running in the South Florida heat and humidity along with dieting. I completed a 5k 3 weeks ago in a time of 23:46. I have lost about 55 pounds in that 10 month span (currently weigh 175). Throuout the summer running was becoming more and more frustrating. My times were really slow and the heat caused me to shut down after about 5 miles. Well, the weather here is starting to become bearable, and running is starting to get exciting. I woke up early this morning and couldn't pass up 69 degree weather and only 61 percent humidity. So I set the watch for my longest run ever, 10 miles! My pace was pretty good throughout (9:22) and the heart rate was hovering in the low 150s through about 8 miles. I felt so good at the 8 mile mark I began to think about extending the run to 13.1. I passed the 10 mile mark and completed my first ever half marathon, and ran about 5 miles further than I have ever run before. It wasn't a race, but completing a half marathon is something I never thought would be possible. Final time: 2:02.58, average pace 9:22, average heart rate 155. Just wanted to share some of my running accomplishments in here and look forward to reading more of yours.

 
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Just got back from my ghost run 5k in Bradenton.  It was a blast.  Temperature was about 78 degrees and almost the entire run was along the riverwalk.  I shaved a minute off my average time today and getting closer to my pr again.  This is truly the best time of the year to run in Florida.   :excited:

 
Took three days off to rest my legs. Been having some hamstring, hip, and foot soreness since the marathon. Not sure I gave myself s proper rest.

Plan is to go for 8-10 tomorrow morning, albeit at a slow pace. Regular schedule starts next week with some speed work mixed in. Haven't decided yet on the half in November - right now I don't think I can race it for a PR, but I may just sign up as a training run with a purpose.

I am pretty sure I am gonna run the Kenosha Marathon next May. I think I just have to test a marathon in the spring to see if that timetable suits me better. 

 
Have I mentioned that my kid, who is doing CC this year (last year) has gone from a 20:45 PR last season to a 19:42 a couple weeks back and a 19:20 Thursday?  At this rate he'll be world class in about 6 months.    My PR has been shattered into little tiny pieces.  No way I'll catch up to the kid now.

 
A good day!  

Frank Lloyd Wright runs - 5K and 10K double

I wasn't in top shape for either, so decided to do both for the endurance challenge of it.  Training has stayed spotty due to my sore back-of-the-heel and surrounding ankle.  I did the HM two weeks ago (7:30/mi pace), added a track workout a few days later (w/ 10 x 400m @ :90), ran a too-hard 13 miles last weekend out to my son's place to watch some football, and then ran a few miles this past week with a disappointing hard mile at 7:05.  But that's not consistent training, so I didn't know what to expect.  My hope was to run about 7:00/mi for the 5K and 7:30/mi for the 10K.

Morning routines were all fine, and the day was perfect ...temp around 50 and no wind to speak of.  Perfect.  The races are about 1 1/2 miles from my house, so I jogged over as my warm-up.  After greeting a few friends (my university is the major sponsor), I went to the nearby HS track (the race is based at the HS) for some accelerations and a final pit stop at the track's porta-potty..  

5K

21:38 (6:58/mi), 3rd of 31 in AG

An early frustration: My watch hadn't charged properly, and conked out after a half mile, so no splits or HR data.  Just as well, I suppose. I took off at a comfortably hard pace and let things settle in over the first half mile.  Right around mile 2 are a series of turns, so just let those clip off before a straight stretch and a final turn for home.  Mile splits were roughly 6:45, 7:10, 7:05.  I didn't try to 'kill it' over the final 400m, although a bald guy approaching late caused some speed-up (he was younger than I thought).  However, when I saw results, I saw the 2nd place was 21:36, and first place was 21:35.   :hot:   I wasn't all-in on this race, but really ...I couldn't have picked up a few more seconds?  That'll bug me for a while.

10K

45:50 (7:23/mi), 2nd of 26 AG

I had about a twenty minute break until this run.  I had half a banana and a gel, drank some water and Gatorade, changed shirts, and jogged a little to shake things out.  The legs felt a little weird as I immediately jumped back into a race pace, but I felt OK.  Again, it took a while for things to settle in.  Around mile two (same course for the first 2+ miles), an older guy came alongside me. He was running well, so I kept my eye on him (talking to him after the race, he was equally aware of me).  We were back and forth for a bit before I settled in behind him.  He did pull away a bit in the last mile, but he was in the 65 bracket, so no worries.  I knew he had come from behind me and had some time on me, and I knew I wouldn't have much of a kick.  As the race progressed, I could tell around mile 2 that this was more of a mental challenge than a physical one.  I spent the entire last four miles focusing on a mantra as I worked to keep myself within the immediacy of the moment.  It was just too daunting to try to think ahead or to wish I was done with these hard miles.  Between my competitor and the mantra, it worked well to hold a good pace.  Miles were around 7:30, 7:20, 7:20, 7:20, 7:20, 7:30.  

So, yeah, a good day ...a tough challenge to push through that 10K.  I'll take a break now and start cross-training, feeling ultimately quite good about the race year and a bunch of medal mongering!

 
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Week 12 was tough. 

M: 6 recovery @ 8:52/133.  Pretty humid out, but surprisingly decent after yesterday's 24.
T: 10 MLR @ 8:17/140.  Sluuuuugish.
W: 15 MLR 10 MLR @ 8:11/140.  Slept thru my alarm again - god that pisses me off.  I guess I needed it.  Got sluggish at the end, but better than yesterday.
T: 7 recovery @ 8:57/134.  Ooof, I felt like dog crap.
F: 12/7 LT - don't even know what to call this.  I tried 2x to get some LT miles in, but couldn't make it past 1.5 on both attempts.  Bailed at 9mi. :kicksrock:  
S: 8 recovery - jam packed soccer schedule meant I would have to get up and run early to get it in.  Decided it's not worth it; I'd rather sleep.
S: 18 LR @ 8:13/149.  Between the legs feeling like crap, the wind, and running my 'hilly' route - I struggled.  And the HR shows it. :hot:  

60mi for the week.  Bad patches happen - I'll work through it.  

 
Ned said:
Week 12 was tough. 

M: 6 recovery @ 8:52/133.  Pretty humid out, but surprisingly decent after yesterday's 24.
T: 10 MLR @ 8:17/140.  Sluuuuugish.
W: 15 MLR 10 MLR @ 8:11/140.  Slept thru my alarm again - god that pisses me off.  I guess I needed it.  Got sluggish at the end, but better than yesterday.
T: 7 recovery @ 8:57/134.  Ooof, I felt like dog crap.
F: 12/7 LT - don't even know what to call this.  I tried 2x to get some LT miles in, but couldn't make it past 1.5 on both attempts.  Bailed at 9mi. :kicksrock:  
S: 8 recovery - jam packed soccer schedule meant I would have to get up and run early to get it in.  Decided it's not worth it; I'd rather sleep.
S: 18 LR @ 8:13/149.  Between the legs feeling like crap, the wind, and running my 'hilly' route - I struggled.  And the HR shows it. :hot:  

60mi for the week.  Bad patches happen - I'll work through it.  
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Tough week man, I don’t know what to say except if I ever figure out how to correctly balance battling through tough stretches and taking time off I will let you know.

Two weeks ago you raced a 15K and last weekend you ran a 24 miler, it isn’t all that surprising that you aren’t feeling fresh.

 
So, this week's Fun in Numbers Lightbulb Moment:

Looking at my training calendar from last year vs this year. Specifically, looking to see what I looked like coming out of the marathon last year relative to what is happening right now. A few observations:

1. The two weeks after the marathon last year I ran 14.53 miles. The two weeks after the marathon this year I have run 32.72 miles. 

2. In October of last year I ran 66.59 miles, which included the marathon. This year in October I have run 89.04 miles, with another week to go.

3. I ran 9.16 miles yesterday. I didn't run anything over 6.02 miles after the marathon last year until Jan 31, 2016, when I ran a 9.02 mile run that day. Jan 31, 2106!!  :penalty:    <----- Me.

4. I ran 31.44 miles in November last year. Pathetic.  :bag:

5. I ran 34.8 miles in December last year. Pathetic.  :bag:

And there it is in a nutshell. Instead of using the marathon last year as a springboard to something better, I reverted into barely even trying. All of that wonderful base I had worked so hard for I let slip to where I am dang near starting from scratch in January. (though I know I did achieve some gains - my HM result in the spring proved that.)

The point is, and this is what my thought process has been the past two weeks, is that the marathon this year is not the ending. It's another really long and great run to build upon. And if I focus on the next 60 days to stay mentally in it, there is a good chance I can really see some gains in 2017. So that's the focus right now. Keep building mileage, keep building mileage, add some interval work and hill repeats like I used to do.

Kids and I are also going to clean out the basement this week so we can uncover the weight bench for some strength work. Let's see what happens. 

 
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:thumbup:  @ChiefD focus on the physical now, worry about the mental later.  I've gotten bombarded with questions of what's next throughout the week and I told each one of them the same thing - I have no idea, but as long as things check out Sunday I'll start ramping up activity again so I'm ready whenever I decide what to chase next.  I'm not out of the woods yet, but my bruising is gone and I feel great after yesterday's hike so I've at least cleared the first hurdle.

 
ChiefD said:
So, this week's Fun in Numbers Lightbulb Moment:

Looking at my training calendar from last year vs this year. Specifically, looking to see what I looked like coming out of the marathon last year relative to what is happening right now. A few observations:

1. The two weeks after the marathon last year I ran 14.53 miles. The two weeks after the marathon this year I have run 32.72 miles. 

2. In October of last year I ran 66.59 miles, which included the marathon. This year in October I have run 89.04 miles, with another week to go.

3. I ran 9.16 miles yesterday. I didn't run anything over 6.02 miles after the marathon last year until Jan 31, 2016, when I ran a 9.02 mile run that day. Jan 31, 2106!!  :penalty:    <----- Me.

4. I ran 31.44 miles in November last year. Pathetic.  :bag:

5. I ran 34.8 miles in December last year. Pathetic.  :bag:

And there it is in a nutshell. Instead of using the marathon last year as a springboard to something better, I reverted into barely even trying. All of that wonderful base I had worked so hard for I let slip to where I am dang near starting from scratch in January. (though I know I did achieve some gains - my HM result in the spring proved that.)

The point is, and this is what my thought process has been the past two weeks, is that the marathon this year is not the ending. It's another really long and great run to build upon. And if I focus on the next 60 days to stay mentally in it, there is a good chance I can really see some gains in 2017. So that's the focus right now. Keep building mileage, keep building mileage, add some interval work and hill repeats like I used to do.

Kids and I are also going to clean out the basement this week so we can uncover the weight bench for some strength work. Let's see what happens. 
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There are two sides to taking a break or an off season - physical and mental, and sometimes they are at odds with each other.  The physical is pretty self-explanatory, but important in that if you jump back into "training" too soon after a big race, there's a risk of injury.  I did that my second year really running - ran my first marathon and then my first ultra (36M) 7 weeks later.  Mentally I was stoked coming out of that and ready to build on it, and despite mild achilles pain that had been bothering me for two months I jumped right back into running after a couple of days off.  I took about 25 steps and was stopped cold by a shooting pain up the back of my leg, and ended up physically sidelined for a few months.

This time around, I've struggled more with the mental side, just feeling a little burned out.  I took a good 2 weeks off after my last race, and felt ok physically so started running again.  But I just haven't had much motivation to actually train, which for me means 40-50 miles/week with lots of elevation.  I finally started to feel a little more into it last week, and managed to get in a few solid efforts and over 5K' in vert for the week, but it's been a motivational struggle.  

Chief, it sounds like you're in a good place both mentally and physically, so go with it!

ETA:  It's been awhile since I've posted a pic: one of my favorite trails in Marin.

 
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Maybe running in the afternoon works, had one of my best workouts in a while today. 

It's funny though, while sitting in the "soldier for life" class - the required classes for retirement when they talk about disability, my back was hurting, I didn't want to run but decided I had to.  So I gave myself an out of just doing 6 easy miles.  After 6 minutes I felt good, so I followed the plan of 4x1.5m at 20 seconds faster than MP , and it felt awesome!  10 Minutes after I stopped, my back hurts again.  

 
FUBAR said:
Maybe running in the afternoon works, had one of my best workouts in a while today. 

It's funny though, while sitting in the "soldier for life" class - the required classes for retirement when they talk about disability, my back was hurting, I didn't want to run but decided I had to.  So I gave myself an out of just doing 6 easy miles.  After 6 minutes I felt good, so I followed the plan of 4x1.5m at 20 seconds faster than MP , and it felt awesome!  10 Minutes after I stopped, my back hurts again.  
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Funny you mention the afternoon runs. Almost all of mine since my race have been in the evening. And they have been really good since the race.

And I have always preferred running in the evenings. I just feel like I have more energy and more "want to", if that makes sense.

 
ChiefD said:
Funny you mention the afternoon runs. Almost all of mine since my race have been in the evening. And they have been really good since the race.

And I have always preferred running in the evenings. I just feel like I have more energy and more "want to", if that makes sense.
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Thinking back, I enjoyed afternoon runs in my last job.  But our natural life style makes morning more convenient.  Plus it's the army way.  I'll have to evaluate whether to do more afternoon training in the future.  My current boss works out in the early evening, but he doesn't have kids. 

 
FUBAR said:
Thinking back, I enjoyed afternoon runs in my last job.  But our natural life style makes morning more convenient.  Plus it's the army way.  I'll have to evaluate whether to do more afternoon training in the future.  My current boss works out in the early evening, but he doesn't have kids. 
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Going forward, most of my runs will be in the evenings until the weather gets hot again. My morning runs always feel like such a struggle to get going. It's weird - I hardly ever come out of a morning run feeling like "That run was so smooth and easy."

Tonight I go out, its about 75 degrees, and I'm running back from dropping my car at the mechanic. Its only 3.2 miles, but I run an 8:35 pace with a HR of 159. And it was so easy. So smooth. I feel awesome after this run.

And I have not had that feeling in a long, long time.

 
And here I hate running in the afternoon, and can't even imagine running in the evening (outside of a race where I'm still running). If I don't get one in in the morning, it's either going to suck or not happen at all. 

 
SFBayDuck said:
And here I hate running in the afternoon, and can't even imagine running in the evening (outside of a race where I'm still running). If I don't get one in in the morning, it's either going to suck or not happen at all. 
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:goodposting:   I'm right there with you on that.  

@ChiefD - Glad you're finding some mojo!

 
Ned said:
@FUBAR - special congrats to you on your pending retirement from the Army. :thumbup: :thumbup:  
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Thanks.  

Though, I'm seeking the next job in the same office, so I'm not sure how much of a "retirement" this really is.   It will allow us to grow the roots we've set here and do other things in the community.  So, we're pretty stoked. 

Just saw that I crossed the 200 mile (running) mark for the month, first time in a while.  Resting today but I should get over 240, maybe 250 for October. 

 
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SFBayDuck said:
And here I hate running in the afternoon, and can't even imagine running in the evening (outside of a race where I'm still running). If I don't get one in in the morning, it's either going to suck or not happen at all. 
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It's funny how we are all wired differently.  I get the sense that my urge to workout in the evenings will go away as our kids get older, but I also thought the same thing a few years ago and here I am still either working out over lunch or sometime after work during the week.  Although I have become a weekend morning runner, but not nearly as early as some of you.  Now, there haven't been any 10 or 11 pm workouts as there were on occasion a few years ago, but I'm up around a half dozen in the 8's in just two months.  If I had full control over my day every day I'd do it right after the morning plumbing situation works itself out, but yeah...that'll never be a reality again.

 
Did my final hard run today before NYC marathon in 10 days.  Did 12.5 miles with 10 at marathon pace.  Honestly, it was harder than I like.  I'm in Chicago for work and I slept horribly last night.   I definitely feel like my legs need some rest.

Now its just easy runs between 3-8 miles from now until race day.

I'll post tracking information early next week.

TAPER!!!!!

 
SteelCurtain said:
Did my final hard run today before NYC marathon in 10 days.  Did 12.5 miles with 10 at marathon pace.  Honestly, it was harder than I like.  I'm in Chicago for work and I slept horribly last night.   I definitely feel like my legs need some rest.

Now its just easy runs between 3-8 miles from now until race day.

I'll post tracking information early next week.

TAPER!!!!!
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Really pumped for you!  You've had a fantastic cycle and have the talent to smash this. :hifive:  

 
This thread is way too quiet for it being PR season.   :hophead:

I'm hitting that inevitable point in time where I'm ready for this training cycle to be over.  I've been fortunate this time around where the midweek MLRs weren't as much of a chore as they usually are, but these past couple of weeks have been more and more daunting.  Wednesday's 15 MLR took a lot of mental gymnastics to get my ### out the door.   :topcat:   I'm already past my YTD mileage from last year, so that's probably adding to that dragging feeling.  The pinnacle (IMO) of the cycle is coming on Sunday - 20/14 MP.  This workout, above all others, scares the crap out of me.  

I also have a big conflict that I knew would happen sooner or later... Both boys are on travel soccer teams and both have tournaments on 11/19 which just so happens to be the Philly HM.  I was already upset that they split the race out from the marathon (moved it from Sunday to Saturday), but now this really screws me up.  I'm 99% sure I'm not going to run it - the kids are more important.  I'm just gonna have to run a HM PR on my own, I guess. :football:    :kicksrock:  

 
Freaking cold out there this morning. 33 degrees during my run and like a moron I wore shorts and no hat. Time to flop over to winter gear.  :(

 
local 10k here tomorrow morning. 

PR seems unlikely but it should be fun. kids get a free ticket to trick or treat indoors at the local arena. i'm probably going to park a bike around mile 3 and ride it in :oldunsure:

 
mr. furley said:
local 10k here tomorrow morning. 

PR seems unlikely but it should be fun. kids get a free ticket to trick or treat indoors at the local arena. i'm probably going to park a bike around mile 3 and ride it in :oldunsure:
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Do it the other way around!

 
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