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Ran a 10k - Official Thread (10 Viewers)

Ned said:
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.
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It sucks that you wasted money on a race, but in the end I think it improves your chances of having a successful marathon.  The fresher you are on marathon day the better.  I know that races take a lot out me, my most disappointing marathon performance occurred when I raced a half within a month of the marathon.

On my end I am starting to see the light at the end of the tunnel.  Two nights ago I had my best run in months.  I got the results of my echocardiogram back yesterday and the doctor said that I have the heart of a 25 year old, I’m 38.  Plan on attempting a 10 miler tomorrow, something I haven’t done since August.

 
pbm107 said:
On my end I am starting to see the light at the end of the tunnel.  Two nights ago I had my best run in months.  I got the results of my echocardiogram back yesterday and the doctor said that I have the heart of a 25 year old, I’m 38.  Plan on attempting a 10 miler tomorrow, something I haven’t done since August.
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F-ING A!!!!!!!!  Fantastic news, man. :excited: :excited: :excited:  

ETA: Dang that's gotta be such a huge weight off your shoulders!

 
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I think I'm out of the woods.  Steadily ramped up activity this week and nothing unusual has surfaced.  Groin was tight after my weird day Wednesday, but fine again today so I chalked it up as general soreness.  It's been a long week, so I am sleeping in tomorrow and have my first appt at 10.  I'm running trail miles before, but am not forcing a number.  if I get out there early enough and can do an hour plus, awesome.  If I don't and only end up with a handful, whatever.  I'd like to do the former to see how I feel Sunday and definitely say that I'm good to go, but I need rest more than I need miles right now.  We'll see if I can do both.  

 
MAC_32 said:
I think I'm out of the woods.  Steadily ramped up activity this week and nothing unusual has surfaced.  Groin was tight after my weird day Wednesday, but fine again today so I chalked it up as general soreness.  It's been a long week, so I am sleeping in tomorrow and have my first appt at 10.  I'm running trail miles before, but am not forcing a number.  if I get out there early enough and can do an hour plus, awesome.  If I don't and only end up with a handful, whatever.  I'd like to do the former to see how I feel Sunday and definitely say that I'm good to go, but I need rest more than I need miles right now.  We'll see if I can do both.  
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Great way to put it.

 
Ned said:
F-ING A!!!!!!!!  Fantastic news, man. :excited: :excited: :excited:  

ETA: Dang that's gotta be such a huge weight off your shoulders!
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I know it’s irrational, but I really was more excited/relieved about Wednesday night’s run.  I forgot what it feels like to have a good run, and missed it.

 
Solid 8k trail run for me.  I shaved over a minute off my last 8k time back in February (my first ever 8k). It was my first trail run today and the weather was perfect.   I am getting the whole PR season now.   :yes: .  I have another 5k tomorrow morning.  My next one is on Thanksgiving. I ran this course 4 weeks ago and my time will improve tomorrow.  Love this weather in Florida right now. I'll post tomorrow with my results.  

 
missed it by 30 seconds today. in hindsight probably ran it a bit slower than necessary. my last mile point 2 i closed at an 8:11 pace. which is about a minute quicker than my normal.

 
Halloween 5k this morning was a lot of fun.  Tons of folks in costume.  There was a half marathon going on as well.  Close to 1,500 people for both races.  I shaved another minute off my 5k time and closing in again on my PR.  My 3 miles today were all within 15 seconds of one another so I would say I'm getting more consistent.  Same thing yesterday and it paid dividends big time.  Off until Thanksgiving and then some Christmas race in December.  Going to start adding distance on my own in the next few weeks.  Scoping out a new local route tomorrow night.  Love hearing all the race stories.  They keep me motivated.  I have done 12 races this year with 2 to go.  That's 13 more than I did last year and 14 more than I ever did in the rest of my life.  Perspective.

 
Weekly training summary because it's been a while...

M - 20 min spin and upper body free weights.

T - AM 9 mile bike ride to work. 32 mins of aqua jogging ( 5 min warmup and 2 sets of 5 x 1:30 hard with 30 sec RI) at lunch. PM 8 mile bike ride

W - AM 8 mile bike ride to work. 45 mins of aqua jogging (10 min warmup and 4 x 5 min hard with 1 min RI) at lunch. PM 9 mile bike ride.

TH - AM 5 mile run @ 8:10 (151) My ankle is ####ed up. MRI scheduled. Probably out for the marathon. Did some upper body weights at lunch.

F - 46 min of aqua jogging ( 10 min warmup 8 x 2:30 min hard with 30 sec RI)

S - Bought a legit road bike and took it for a 1 hour spin. 17.5 miles @ 148HR

S - 2 hour bike ride. HR all over the map with my garmin screwing up. Felt great to get out there on a nice fall morning even if I can't run. 

Almost 9 hours of cardio training this week. 

I'm doing what I can. There's a slim chance I get the MRI results before my marathon but I'm not counting on it. Either way I'm not ready to lay around on the couch. I feel like that if I can work on my cardio and keep my fitness up, I'll get ready to roll when this ankle heals. 

 
Like I said on Strava - I'm super impressed with what you've been doing to keep the ship afloat.  Not many would be doing all that you've done. :thumbup:  

 
One thing sucks about getting injured this close to marathon besides the obvious is that I have to work extremely hard cross training to get my HR up. Aqua jogging is crazy intense to just get into the 170's. It's nuts. First time in my life where I've worried about my HR not being high enough!

 
Hang 10 said:
One thing sucks about getting injured this close to marathon besides the obvious is that I have to work extremely hard cross training to get my HR up. Aqua jogging is crazy intense to just get into the 170's. It's nuts. First time in my life where I've worried about my HR not being high enough!
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A finely tuned machine. 

 
I ran the Tucson half marathon this morning and I bombed. :bag:

I was running at aprox 11:00 min pace and I was really enjoying myself. Listening to tunes, checking out the sites, not in a lot of pain, just having fun. I was running by HR. I had been training at about 145-150 HR and I decided I could do this and if I stayed under 160 I would be good. This held true for the most part.

This course has A mountain at about mile 7-8 which really slowed me down. I had planned to do a fast walk up it which I did. I then ran down and I had read to alternate gates to avoid injury coming down hill. About 1/4 mile? after running downhill I started getting a sharp pain laterally in my left knee. It hurt pretty good and I was gutting it out but it became to much. I ended up walking the last 3 miles and it sucked.

I dont know what to say about that it is what it is. I will continue to plug along. This was my slowest half marathon ever.

It was also hot as hell out there. It had hit 90 before I finished. :hot:

The crash and burn is on Strava for those of you there.

 
prosopis said:
I ran the Tucson half marathon this morning and I bombed. :bag:

I was running at aprox 11:00 min pace and I was really enjoying myself. Listening to tunes, checking out the sites, not in a lot of pain, just having fun. I was running by HR. I had been training at about 145-150 HR and I decided I could do this and if I stayed under 160 I would be good. This held true for the most part.

This course has A mountain at about mile 7-8 which really slowed me down. I had planned to do a fast walk up it which I did. I then ran down and I had read to alternate gates to avoid injury coming down hill. About 1/4 mile? after running downhill I started getting a sharp pain laterally in my left knee. It hurt pretty good and I was gutting it out but it became to much. I ended up walking the last 3 miles and it sucked.

I dont know what to say about that it is what it is. I will continue to plug along. This was my slowest half marathon ever.

It was also hot as hell out there. It had hit 90 before I finished. :hot:

The crash and burn is on Strava for those of you there.
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Finishing a half marathon is never a bomb. Nice job. It still counts, especially against all the other lazy ####s who never get off their asses. 

And great run @Osaurus!

And of course @Hang 10. You are really inspiring with your guts. Seriously.

 
Wicked Halloween 10K

First ever race at this distance! My last two races in the summer I bonked in the back half so I planned for a pretty conservative approach. Plan was to go out at 8:30 for mile 1, bring it down to 8 for miles 2-4 and then hope I had enough left to get under 50 minutes.




Pre-race routine: Woke up, had a cup of coffee and a Clif Bar, then agonized for half an hour over what to wear. It was low 50s but raining hard. Settled on shorts, long sleeve tee a hat and a poncho. Left my  house about 30 minutes before race start, jogged the 1.2 miles to the start line, used the bathroom one last time at Panera and stashed my poncho under a  bush near the start.




Mile 1: Mild uphill for most of the first mile. Spent a lot of time working through the crowd. I should have started a lot more near the front as I had to pass a ton of people just to get in with my general pace group. But I managed to hit the pace I had planned almost spot on.


Pace - 8:31

Mile 2: Plan was to kick it in a bit here and bring the pace down to 8:00. But, having cleared through the crowd and getting a bit of downhill, my speed picked up pretty quick. Really started to feel good in here as the crowd thinned and the dark morning rain left me racing on my own. The only other runners I encountered was as I passed by them. In fact, I don’t think another runner passed me after the first mile of the race.


Pace - 7:39

Mile 3-4: In cruise control here. Passing a lot of people, feeling great. Was easy to hold my pace but I held back from pushing it harder in the hopes I would have some gas left in the tank at the end.


Pace – 7:44, 7:24

Mile 5: Starting to feel it here. In my original plan, this is where I was looking to really push it but I was sliding into hang-on mode instead. I’m starting to seek  out the mile marker sign, constantly wondering how much farther I need to go. Still passing people though, and at this point I knew I was running well under 50:00, so all is good.


Pace – 7:21

Mile 6 plus 0.2: Pure hang-on mode at this point. Trying to push it but not getting any faster. Started searching out the finish line and hating the fact that there is that extra 0.2 at the end. I had earlier delusions of hitting a 7 minute mile,  but that was out the window. But, still passing people one at a time.


Pace – 7:27 plus 1:37 for last 0.2

Really pumped with this race. Blew past my goal time and felt pretty good doing it. While I still like the longer distances, this was easily the most fun I’ve had in a race this year. Plus, my poncho was still under the bush at the end of the race for my jog home.




Final time: 47:45


49th of 772 overall

7th of 42 AG

 
Week 13 was a better week.  Each day seemed to feel better than the previous.  I recalled back to 2014 when I started to feel rundown that I cut back my mileage on recovery days, so I am going to do the same here.  

M: 6 recovery @ 9:03/131 
T: 8 with 5x800.  Man I love this stuff.  I was going to bail on the intervals if I felt off at the beginning given how I've been feeling lately.  Turned out to be a good workout.  Intervals were 2:54, 2:56, 2:55, 2:50, 2:53.  I was especially surprised at how fast I was recovering during the 400m recovery period.  I was constantly checking my watch to see when the .25 was up so I could get back at it again. :excited:  
W: 15 MLR @ 8:11/140.  29 degrees out - I froze my ### off.
T: 6 recovery @ 8:59/131
F: 12 MLR @ 8:09/140
S: 6 recovery @ 8:51/132
S: 20/14 MP with the MP miles averaging 7:01/167.  This was a mental test just as much as it was physical.  My legs weren't fully there today, but I was able to mentally work through this and just grind away.  When I had 10K left, I reminded myself this is the mindset I need to be in when I hit mile 20 at the real thing.  My legs won't feel awesome, so I'm going to have to override that feeling and keep grinding.

73mi for the week. 

 
igbomb said:
Wicked Halloween 10K

While I still like the longer distances, this was easily the most fun I’ve had in a race this year.
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think 10k is my favorite race distance

far enough to feel like i've done something but not so far that i'm a wreck afterwards.  

 
Way to gut it out @prosopis.  Running 13.1 in that heat is nothing to be ashamed of.

Look at @igbomb killing it!  Nice job!

I'm watching @Ned just grind his way through this plan.  I'm ready to see this pay off in another month or so.  

==============================

My update -- only 6 days until NYC Marathon.  I'm in full taper mode.  I like the "well, if its raining, I am not running today" mentality.  :D

The usual taper mind games are going on. 

"I'm freakin so fat." 

"Let me check and see what the weather looks like."

"I'm slow as sh!t and won't be able to run the goal pace." 

"I know I have checked the weather 241 times today, but maybe it has changed in the last 3 minutes.....I'll check again." 

"I better make sure I pack my running shoes now.  Don't want to forget them."

"I wonder if the weather has changed since I last looked."

"I've used shotblocks throughout all of training, but I'll bet this XYZ Gu will do wonders for me."

"Wonder what they are predicting for the temperatures on race morning"

If you are interested in tracking me, you can either download the app for your phone or go to a website for tracking.   More details at this page.  http://www.tcsnycmarathon.org/race-day/mobile-app-and-runner-tracking

I am bib #18051. 

I'll post tracking info again on Friday for those who like to procrastinate.

 
Thanks all! My last couple of races had been pretty demoralizing so it's nice to have a good experience to keep me motivated.

So this race I ran is part of a series with the last one in three weeks on the exact same course. I'm thinking I'll sign up and give it another go. I'm going to use the last three weeks of Hal Higdon's Intermediate 10K to get ready. Other than to start a bit more forward in the pack and to go out a bit harder, any other advice? I'd try to get that first mile down to 8 or so and then get down to 7:30 and under a bit quicker. Maybe I can knock a minute or so off my time that way. Tough to think I can do much more with only three weeks in between.

 
mr. furley said:
think 10k is my favorite race distance

far enough to feel like i've done something but not so far that i'm a wreck afterwards.  
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Exactly. I was able to actually jog home afterwards. Then I took a 30 minute nap in the early afternoon and was good to go.

 
igbomb said:
Thanks all! My last couple of races had been pretty demoralizing so it's nice to have a good experience to keep me motivated.

So this race I ran is part of a series with the last one in three weeks on the exact same course. I'm thinking I'll sign up and give it another go. I'm going to use the last three weeks of Hal Higdon's Intermediate 10K to get ready. Other than to start a bit more forward in the pack and to go out a bit harder, any other advice? I'd try to get that first mile down to 8 or so and then get down to 7:30 and under a bit quicker. Maybe I can knock a minute or so off my time that way. Tough to think I can do much more with only three weeks in between.
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My only other advice is to make sure you warm up before the race.  Nothing crazy but nice and easy mile to get the legs warmed up.  As you push those paces, especially as temps start to fall this time of year, I don't want you pull a muscle by starting quickly.

 
Anyone here into spinning and familiar withe the Pelotan bike? My wife has been lusting for one for a while but they're damn expensive and not something we've seriously considered. I've got our 20th anniversary in a couple of weeks though and might surprise the heck out of her and get her one in lieu of jewelry or some other nonsense. Will also cover her bday, Christmas and any other gift obligation for the next year...

Reviews are great, wondering if anyone has used it or heard anything about it from someone they know. I know she'll use it a ton and pretty sure I would as well. 

 
igbomb said:
Thanks all! My last couple of races had been pretty demoralizing so it's nice to have a good experience to keep me motivated.

So this race I ran is part of a series with the last one in three weeks on the exact same course. I'm thinking I'll sign up and give it another go. I'm going to use the last three weeks of Hal Higdon's Intermediate 10K to get ready. Other than to start a bit more forward in the pack and to go out a bit harder, any other advice? I'd try to get that first mile down to 8 or so and then get down to 7:30 and under a bit quicker. Maybe I can knock a minute or so off my time that way. Tough to think I can do much more with only three weeks in between.
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As long as you have a decent idea of what you want your goal to be, I can't think of a good reason to run your first mile slower than average goal pace.  I think you should try for even pacing.  As you mention, you should be able to shave a decent about of time off that way.  Good luck!

 
igbomb said:
Thanks all! My last couple of races had been pretty demoralizing so it's nice to have a good experience to keep me motivated.

So this race I ran is part of a series with the last one in three weeks on the exact same course. I'm thinking I'll sign up and give it another go. I'm going to use the last three weeks of Hal Higdon's Intermediate 10K to get ready. Other than to start a bit more forward in the pack and to go out a bit harder, any other advice? I'd try to get that first mile down to 8 or so and then get down to 7:30 and under a bit quicker. Maybe I can knock a minute or so off my time that way. Tough to think I can do much more with only three weeks in between.
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Not much can be gained in 3 weeks, so I wouldn't drastically change anything you've been doing up to this point.  For example - if Higdon's intermediate plan calls for intervals and you haven't done them yet, I'd suggest easing yourself into them.  

Pacing the 10K is tricky - it's damn near a 5K, but twice the misery.  Your plan sounds good, but I'm betting you'll have another huge kick at the end with the conservative start.

:2cents:  

 
mr. furley said:
think 10k is my favorite race distance

far enough to feel like i've done something but not so far that i'm a wreck afterwards.  
Click to expand...


igbomb said:
Exactly. I was able to actually jog home afterwards. Then I took a 30 minute nap in the early afternoon and was good to go.
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I couldn't disagree more.  10K is the most miserable distance conceivable.  Almost all the pain of a 5K but for over twice as long.

 
Yes, 10K's blow. It hurts pretty much the entire time. Half marathons are the sweet spot I think. 

Also, @igbomb take the first mile around 7:20ish and hold that pace as long as you can or speed up in the final 1/3. Negative splits feel great but you don't want to just give time away that you can't make up. 

 
FUBAR said:
September:

B: 7x / 17.25 hrs /  327 miles (none since the 17th)

R: 24x  / 23.75 hrs /  166.7 miles (over half in the last 10 days) 

S: 3x / 2.5 hrs / 7,500 yards 

ST: 5x

YTD:

B: 88x / 136 hrs / 2687 miles 

R: 160x / 146.75 hrs / 1,026.7 miles 

S: 68x /  53.5 hrs /  176,150 yds

ST: 53x

Hit most of September's goals but once again I need to do more strength training. (this is all too common, I gotta get my ### in gear) but with the century ride, recovering, and ramping up running I haven't felt like squatting or doing anything extra. Swimming took a big hit and I might be out of the pool for a while, haven't quite figured that out yet.  I might go at lunch a couple times a week.  
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October:

B: ------  0!

R: 32x  /  35hrs /  253.6 miles  

S: ------  0!

ST: 8x

YTD:

B: 88x / 136 hrs / 2687 miles 

R: 192x / 182 hrs / 1,280.3 miles 

S: 68x /  53.5 hrs /  176,150 yds

ST: 61x

Easily the most running miles since I joined Strava (July 2015) and maybe ever.  Been feeling pretty good overall with no real niggles - left Gastrocnemius is tight (outside, upper calf), no tear, but it's tight.  40 days until the Rocket City Marathon! :scared:   3 weeks later is the recover from the holidays 50k which I'll sign up for soon and hope that's enough time to recover - the 50k won't be for a PR but to just do it. 

Eta: 10k race next weekend, so I'm thinking this week is a micro taper.  And yes, I expect it to be miserable. 

 
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Just ordered my custom pacing bands for NYC.  Decided to go with 3:19:59 (sub 3:20) and also 3:18:49 (7:35/mile pace).

Now that we are five days out, the weather starts to actually come into focus.  Looking good.  High of 56, low of 41.  "Breezy with some sun."  3% chance of rain. 

When I ran NYC in 2014, I dealt with 40-50 mph winds, so I'm used to "breezy".

 
SteelCurtain said:
Just ordered my custom pacing bands for NYC.  Decided to go with 3:19:59 (sub 3:20) and also 3:18:49 (7:35/mile pace).

Now that we are five days out, the weather starts to actually come into focus.  Looking good.  High of 56, low of 41.  "Breezy with some sun."  3% chance of rain. 

When I ran NYC in 2014, I dealt with 40-50 mph winds, so I'm used to "breezy".
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What is your normal diet plan for the week leading up to the race? Always interested in this to see if there is something I can do better.

 
ChiefD said:
What is your normal diet plan for the week leading up to the race? Always interested in this to see if there is something I can do better.
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For all that went wrong with my race if there's one thing I think I nailed it was the diet.  Veering from your question some, I think the most important thing that I did was really clean it up a month prior.  From a high level, I tightened some things up the last 10 days, but by mostly maintaining my usual routine my body didn't give me the finger (food-wise anyway) race day.  I added a few pounds during the taper, but due to the forecasted heat I believe it was all water weight.  Next time around I don't want to think much about diet during training; I want it to be instinctive from previously developed habits.

I've posted about what I eat before, but I am curious what the rest of this group does.  I'm sure they have posted, but my notebook isn't as strong as @pbm107.  Now's probably the best time to refine some things as both you and I have more time and energy to devote to implementing any changes.  A lot easier to start the good habits now rather than mid/late-training.

 
ChiefD said:
What is your normal diet plan for the week leading up to the race? Always interested in this to see if there is something I can do better.
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I actually eat normally.  I don't do dessert or fatty foods or anything.  Just normal eating and healthy eating.

I work hard to hydrate often the last 5 days.   I also stop eating salads a couple days before to make sure my GI system is normalized.  

The last couple days, I carbo load with whole wheat pasta. 

I'm sure there is a better way, but that's what I do.

 
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