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Ran a 10k - Official Thread (12 Viewers)
- Thread starter Ned
- Start date
worrierking
Footballguy
C'mon FUBAR!
SteelCurtain
Footballguy
worrierking
Footballguy
Whoooaaa!!!!!
Congrats. Can't wait for the report!
Congrats. Can't wait for the report!
SteelCurtain
Footballguy
He said " Start at 7:15 pace for the first 20, which would mean I'd have to maintain 8 for the last 10k. " So if my math is right, thats a 3:15 goal. If so, he freakin nailed this.
Hang 10
Footballguy
Just saw that. Hate to hear that doesn't get him in the race. Boston needs to fix this ####.
SFBayDuck
Footballguy
FUBAR
Footballguy
Thanks all. First 19 miles felt really good, then we turned into the wind (ok, wasn't bad wind, about 5mph) and I just held on. Legs didn't want to go but y'all kept me going.
Very happy with the BQ, though I wasn't planning on running it anyway.
Did not think I was going to get it a half mile to the end but the kick finally kicked. There's room to improve but today is a good day.
FUBAR
Footballguy
Before I forget, big thanks to @SteelCurtain for hooking me up with hanson's training program. It works.
SteelCurtain
Footballguy
Yes! I'm a convert. Its not easy, especially the few weeks before taper. But it does work.
Glad you rocked out that marathon. 14 minute PR is amazing! Enjoy the beer tonight.
tri-man 47
Footballguy
Yeah, FUBAR! A great day!
worrierking
Footballguy
Arthritic knee is swollen and sore. Took off yesterday and today. We'll see how this goes. I am in uncharted territory on this stuff so I don't know if this means I will be okay after a short rest or if I should schedule the knee replacement for next week since I have met my 2016 deductible!
ChiefD
Footballguy
If the knee replacement is inevitable anyway, cant think of a better reason than to try and least save some dough by doing it this year. Good luck on whatever you decide.
Ned
Footballguy
Ned
Footballguy
Nike starts Breaking2 program - breaking the 2hr marathon barrier
I wonder if we see this happen in our lifetime.
I wonder if we see this happen in our lifetime.
worrierking
Footballguy
Thanks guys. I was joking about the knee replacement. The process is very long and I may be years away from it. Heck, I may need a new hip before I am ready for the knee!
GL with that colonoscopy!
ChiefD
Footballguy
FUBAR
Footballguy
Overview: 3:14:36, 7:23/mi, Elevation 416ft, 4,159 Calories
Best estimated Marathon effort (3:13:17)
Best estimated 30k effort (2:13:27)
2nd best estimated Half-Marathon effort (1:32:48)
2nd best estimated 20k effort (1:27:57)
TRAINING
Steel hooked me up with a Hanson’s training program which seems to have worked well. As mentioned before, this was a 14 minute PR – my previous best was 3:28:36 back in May 2014. (I hadn’t ran another marathon since). In the past two years I’ve developed a solid cardio base through triathlon and ran a 50k last December. My biggest concern through the training phase was staying injury-free as this would take me from 42 miles in May, 6 9 miles in June and 117 miles in August to almost 250 in November. Of course, I wouldn’t be riding or swimming and the time training remained fairly constant, but this would be the most running miles I’ve done, perhaps ever. Thankfully the injury bug stayed away although I was sore many days.
TAPER
As mentioned before, the taper wasn’t ideal. Earning the GAFPB was more important to me than getting the perfect taper, but I did lower myself to 35 miles last week plus a 7.5 mile road march (with 35 lb pack) and 21 miles the week of the race.
WARMUP
It was cold, 22 degrees. But otherwise perfect. Clear, slight wind from the east (which would bite later) and dry. I ran short twice, 0.8 miles with my sweatshirt and pants on, to the latrine and back; then ran another 0.7 back to the starting line.
THE PLAN
As stated here, I planned to head out at a 7:15 pace for the first 20 miles, then hang-on with an 8 minute pace for the final 10k. This might not be the smartest pacing strategy but it seemed right for me (I run a 7-7:15 pace comfortably hard in training). Also, the first pace group was 3:20 so that wasn’t going to work.
FIRST FIVE
1 6:52 /mi 6:45 /mi 15 ft
2 7:02 /mi 6:55 /mi 19 ft
3 6:58 /mi 7:00 /mi -8 ft
4 7:00 /mi 6:52 /mi 25 ft
- 7:03 /mi 6:57 /mi 12 ft
- So far so good, I checked my watch a few times to ensure I didn’t start too fast but this felt good and smooth. I had planned on using heartrate for the first few miles, try to stay around 160, but as always in the cold (and despite the warmup ) the watch was wrong for the first 12 minutes – this time it was low, registering at 94 bpm. Finally at mile 1.7 the watch warmed up and registered in the low 160s. Also at mile 4 I threw away my stocking cap as I was warm and wouldn’t need it. For most of the first 5 I just fell in behind and stayed with the same pack. When I crossed mile 5 at 35:23, I was feeling good but that I could slow a little.
5-13.1
6 7:05 /mi 6:50 /mi 39 ft
7 6:52 /mi 7:03 /mi -38 ft
8 7:11 /mi 7:05 /mi 15 ft
9 7:10 /mi 7:11 /mi -3 ft
10 7:08 /mi 7:11 /mi -14 ft
11 7:13 /mi 7:16 /mi -17 ft
12 7:15 /mi 7:19 /mi -11 ft
13 7:15 /mi 7:21 /mi -21 ft
- I’m starting to slow just a tad, by design. I took the downhills quicker and kept the same effort on the uphills (granted, nothing drastic here). One dude passed me who I stayed with for a mile then he slowed down and I never saw him again. A small group passed including a couple nice visual aids, whom I stayed behind for a bit. They were calling out times at 13.1, I was surprised to be under 93 minutes at the midway point but feeling confident. The course took us east first, then west and past the starting point, and it was awesome to see my son and wife. Absolutely made the next few miles sail by.
14-20
14 7:03 /mi 7:05 /mi -10 ft
15 7:19 /mi 7:15 /mi 10 ft
16 7:32 /mi 7:18 /mi 39 ft
17 7:12 /mi 7:19 /mi -32 ft
18 7:30 /mi 7:14 /mi 42 ft
19 7:28 /mi 7:32 /mi -23 ft
20 7:39 /mi 7:37 /mi -7 ft
- miles 14-16 were the longest straightaway of the race, and took us to I-565 and then to the US Space and Rocket Center (Huntsville’s claim to fame). Every mile after 16 I do the math “ok, 80 minutes and 10 miles to go…” and I did slow down around mile 18. At this point I’m thinking to myself “Ned said it was downhill from here!” but miles 15-22 were probably the hilliest portion (downhill too) and we turned into the wind at mile 18. HTFU!!!
THE FINAL COUNTDOWN
21 7:48 /mi 7:44 /mi 8 ft
22 7:49 /mi 7:53 /mi -17 ft
23 7:55 /mi 7:54 /mi 0 ft
24 7:52 /mi 8:01 /mi -25 ft
25 8:17 /mi 8:16 /mi 1 ft
26 8:09 /mi 8:04 /mi 8 ft
0.3 7:39 /mi 7:44 /mi -7 ft
- alright , so at this point I know I can make it if I just maintain a sub-8. Which is a damn good thing because that’s all my legs want to do. Cardio-wise I’m feeling fine, energy levels are good, I took a chocolate gu at mile 21 in hopes it would energize the legs, but really energy isn’t the problem, the damn legs just won’t go faster. There’s the standard “SHUT UP LEGS” sign, then other attempts at humor, and I try to reason with myself “30 more minutes of running then I don’t have to run again this year”. At mile 25 I knew I had 10 minutes to finish at BQ, which I knew I could do but I wasn’t going much faster, then theymind#### you with another marker at 25.2 – at first glance I got scared thinking their 25 mile marker was off, but then saw the .2 and all was good. The last turn starts downhill with .2 miles left, so I opened up a little, but then remember we finish inside and it seemed SO FAR AWAY… “ sprinted ” ( lol ) to the door and saw that there was just a little more to go. Saw the clock at 3:14:30, and that was awesome.
Overall, I’m happy – especially considering where I was in May with the half-ironman I barely finished because of injury. I know I need to develop a more “recent base” before heading into another marathon training block, which I’m in no rush to do right now. There will be another, I think I have a sub 3:10 in me (and actually be able to register) but this week is easy with stretching and maybe get on the bike trainer, next week will be some swimming and maybe a few running miles.
@SteelCurtain. I have no idea why I can't erase your name.
Best estimated Marathon effort (3:13:17)
Best estimated 30k effort (2:13:27)
2nd best estimated Half-Marathon effort (1:32:48)
2nd best estimated 20k effort (1:27:57)
TRAINING
Steel hooked me up with a Hanson’s training program which seems to have worked well. As mentioned before, this was a 14 minute PR – my previous best was 3:28:36 back in May 2014. (I hadn’t ran another marathon since). In the past two years I’ve developed a solid cardio base through triathlon and ran a 50k last December. My biggest concern through the training phase was staying injury-free as this would take me from 42 miles in May, 6 9 miles in June and 117 miles in August to almost 250 in November. Of course, I wouldn’t be riding or swimming and the time training remained fairly constant, but this would be the most running miles I’ve done, perhaps ever. Thankfully the injury bug stayed away although I was sore many days.
TAPER
As mentioned before, the taper wasn’t ideal. Earning the GAFPB was more important to me than getting the perfect taper, but I did lower myself to 35 miles last week plus a 7.5 mile road march (with 35 lb pack) and 21 miles the week of the race.
WARMUP
It was cold, 22 degrees. But otherwise perfect. Clear, slight wind from the east (which would bite later) and dry. I ran short twice, 0.8 miles with my sweatshirt and pants on, to the latrine and back; then ran another 0.7 back to the starting line.
THE PLAN
As stated here, I planned to head out at a 7:15 pace for the first 20 miles, then hang-on with an 8 minute pace for the final 10k. This might not be the smartest pacing strategy but it seemed right for me (I run a 7-7:15 pace comfortably hard in training). Also, the first pace group was 3:20 so that wasn’t going to work.
FIRST FIVE
1 6:52 /mi 6:45 /mi 15 ft
2 7:02 /mi 6:55 /mi 19 ft
3 6:58 /mi 7:00 /mi -8 ft
4 7:00 /mi 6:52 /mi 25 ft
- 7:03 /mi 6:57 /mi 12 ft
- So far so good, I checked my watch a few times to ensure I didn’t start too fast but this felt good and smooth. I had planned on using heartrate for the first few miles, try to stay around 160, but as always in the cold (and despite the warmup ) the watch was wrong for the first 12 minutes – this time it was low, registering at 94 bpm. Finally at mile 1.7 the watch warmed up and registered in the low 160s. Also at mile 4 I threw away my stocking cap as I was warm and wouldn’t need it. For most of the first 5 I just fell in behind and stayed with the same pack. When I crossed mile 5 at 35:23, I was feeling good but that I could slow a little.
5-13.1
6 7:05 /mi 6:50 /mi 39 ft
7 6:52 /mi 7:03 /mi -38 ft
8 7:11 /mi 7:05 /mi 15 ft
9 7:10 /mi 7:11 /mi -3 ft
10 7:08 /mi 7:11 /mi -14 ft
11 7:13 /mi 7:16 /mi -17 ft
12 7:15 /mi 7:19 /mi -11 ft
13 7:15 /mi 7:21 /mi -21 ft
- I’m starting to slow just a tad, by design. I took the downhills quicker and kept the same effort on the uphills (granted, nothing drastic here). One dude passed me who I stayed with for a mile then he slowed down and I never saw him again. A small group passed including a couple nice visual aids, whom I stayed behind for a bit. They were calling out times at 13.1, I was surprised to be under 93 minutes at the midway point but feeling confident. The course took us east first, then west and past the starting point, and it was awesome to see my son and wife. Absolutely made the next few miles sail by.
14-20
14 7:03 /mi 7:05 /mi -10 ft
15 7:19 /mi 7:15 /mi 10 ft
16 7:32 /mi 7:18 /mi 39 ft
17 7:12 /mi 7:19 /mi -32 ft
18 7:30 /mi 7:14 /mi 42 ft
19 7:28 /mi 7:32 /mi -23 ft
20 7:39 /mi 7:37 /mi -7 ft
- miles 14-16 were the longest straightaway of the race, and took us to I-565 and then to the US Space and Rocket Center (Huntsville’s claim to fame). Every mile after 16 I do the math “ok, 80 minutes and 10 miles to go…” and I did slow down around mile 18. At this point I’m thinking to myself “Ned said it was downhill from here!” but miles 15-22 were probably the hilliest portion (downhill too) and we turned into the wind at mile 18. HTFU!!!
THE FINAL COUNTDOWN
21 7:48 /mi 7:44 /mi 8 ft
22 7:49 /mi 7:53 /mi -17 ft
23 7:55 /mi 7:54 /mi 0 ft
24 7:52 /mi 8:01 /mi -25 ft
25 8:17 /mi 8:16 /mi 1 ft
26 8:09 /mi 8:04 /mi 8 ft
0.3 7:39 /mi 7:44 /mi -7 ft
- alright , so at this point I know I can make it if I just maintain a sub-8. Which is a damn good thing because that’s all my legs want to do. Cardio-wise I’m feeling fine, energy levels are good, I took a chocolate gu at mile 21 in hopes it would energize the legs, but really energy isn’t the problem, the damn legs just won’t go faster. There’s the standard “SHUT UP LEGS” sign, then other attempts at humor, and I try to reason with myself “30 more minutes of running then I don’t have to run again this year”. At mile 25 I knew I had 10 minutes to finish at BQ, which I knew I could do but I wasn’t going much faster, then theymind#### you with another marker at 25.2 – at first glance I got scared thinking their 25 mile marker was off, but then saw the .2 and all was good. The last turn starts downhill with .2 miles left, so I opened up a little, but then remember we finish inside and it seemed SO FAR AWAY… “ sprinted ” ( lol ) to the door and saw that there was just a little more to go. Saw the clock at 3:14:30, and that was awesome.
Overall, I’m happy – especially considering where I was in May with the half-ironman I barely finished because of injury. I know I need to develop a more “recent base” before heading into another marathon training block, which I’m in no rush to do right now. There will be another, I think I have a sub 3:10 in me (and actually be able to register) but this week is easy with stretching and maybe get on the bike trainer, next week will be some swimming and maybe a few running miles.
@SteelCurtain. I have no idea why I can't erase your name.
Last edited by a moderator:
FUBAR
Footballguy
@SteelCurtain is the expert but basically each week had 3 easy runs and 3 different harder runs. One is the long run, goal being 30 seconds slower than marathon pace, 2nd being a speed / interval session which varied between 4x1.5 miles, 3x2 miles, 6x1 mile; 3rd being a tempo run of up to 10 miles at goal pace. I think the biggest week was 60 miles.
ChiefD
Footballguy
So to follow up, results are mixed. Nothing that indicates cancer, though they are doing a biopsy just in case.
I DO have ulcerative colitis, which will apparently affect me the rest of my life. And I'm guessing this is what I've been dealing with for the last year or two. No known causes and no known cure. So basically a chronic disease that I will have to manage. On some medication for the next 8 weeks to help get things under control, and then after that: who knows?
Follow up with doc after that. In my limited reading over the last 12 hours, diet is one way to "manage" it, but realistically it looks like something I just need to figure out what the triggers are and work around them and hope stuff doesn't flare up. Looks like exercise is OK in moderation, but I think my hopes for a spring marathon are dashed for now until I figure out the next steps.
Based on how the last year and a half have gone, I do believe this was going on as I was training for the last two marathons. Explains a lot in terms of how fatigued I have always felt, not to mention just feeling like crap due to stomach issues.
Anyway, if anyone has this or knows someone who has this, any information would be greatly appreciated. I think my plan right now is to get this flare up under control, and I will sign up for at least my usual half marathon in the spring.
So definitely one of those good news/bad news days, but the bad news is just part of life. Getting old sucks.
MAC_32
Footballguy
Selfishly, I'm glad you benefited. I was already talking myself into it before @SteelCurtain ran his race. Now that you two did what you did this Fall? I probably won't follow it to the letter next time around, but it'll be damn close.
SteelCurtain
Footballguy
I think the top mileage is around 62 miles. However, I didn't like my long run being 16 so I took the liberty to extend it to 20 by adding a 2 mile warm up and 2 mile cool down.
Hanson's is 6 days a week of running. 3 of those days are easy (1-2 minutes per mile slower than MP). Others are as @FUBAR says above. Speed workout on Tuesday (generally 1 min/mile faster than MP), MP run on Thursday, long run (30 seconds/mile SLOWER than MP) on Sunday. Its a 18 week program and weeks 12-16 are very hard...legs will be tired all the time. The only thing I don't like is the taper doesn't really feel like a taper to me.
Bottom line is it works. People I know who follow the plan to a T have all PRed.
Happy to send the plan to anyone if they PM me their email address.
Last edited by a moderator:
SteelCurtain
Footballguy
In other news, I officially am an entrant for 2017 Chicago Marathon! Any other FBG's running Chicago next fall?
SteelCurtain
Footballguy
Ned
Footballguy
I'm fortunate that this is the first time in almost 7yrs that I've been on the shelf for more than a couple of days. I'm trying hard to stay positive, but not running is a mental struggle. Whether I like it or not, my identity is defined by running. Friends and family have noticed I'm not out on the road and asking what's up. I hate having to explain it - they see me walking around normally and just assume I'm not injured.
My achilles is definitely better than it was last week, but it is easily irritated; so there's no upside in running right now. I've been doing some cross training and yoga and my god... I'm so weak.
In realizing this, I've done some thinking (with all this extra free time I have now ) - I need to reinvent myself...
I've never bothered to do much cross training because I'm always tired from marathon training. I did a decent job of it during the summer as I built up to marathon training, but once that hit I stopped immediately. I'm pretty sure that I'm on the shelf right now because I ran way too much for this cycle (1,500mi in 6mos). So, I'm seriously considering spending some time getting my core/upper body strength back while letting the achilles heal. Once I'm ready to run again, I'm going to try hard to build a new plan that balances the scales of overall strength/health and marathon fitness.
After texting back/forth with @Steel Curtain, I'll probably be jumping on the Hanson train. I've done the same thing for the better part of 4 years now - lets switch it up! I bought and read the book years ago when (I think) @Juxtatarot talked about it. I'll be re-reading it and digesting the plan while this stupid achilles heals with the hopes of running a spring marathon. The timing is going to be tight...
@Hang 10 - I can't do Shamrock...we'll be in Cincy for archery nationals that weekend. I ear marked the B&R Trail Marathon on 3/26.
My achilles is definitely better than it was last week, but it is easily irritated; so there's no upside in running right now. I've been doing some cross training and yoga and my god... I'm so weak.
In realizing this, I've done some thinking (with all this extra free time I have now ) - I need to reinvent myself...I've never bothered to do much cross training because I'm always tired from marathon training. I did a decent job of it during the summer as I built up to marathon training, but once that hit I stopped immediately. I'm pretty sure that I'm on the shelf right now because I ran way too much for this cycle (1,500mi in 6mos). So, I'm seriously considering spending some time getting my core/upper body strength back while letting the achilles heal. Once I'm ready to run again, I'm going to try hard to build a new plan that balances the scales of overall strength/health and marathon fitness.
After texting back/forth with @Steel Curtain, I'll probably be jumping on the Hanson train. I've done the same thing for the better part of 4 years now - lets switch it up! I bought and read the book years ago when (I think) @Juxtatarot talked about it. I'll be re-reading it and digesting the plan while this stupid achilles heals with the hopes of running a spring marathon. The timing is going to be tight...
@Hang 10 - I can't do Shamrock...we'll be in Cincy for archery nationals that weekend. I ear marked the B&R Trail Marathon on 3/26.
Ned
Footballguy
Glad you have some answers, but that sucks too. What does the bold really mean? 3mi? 10mi?So to follow up, results are mixed. Nothing that indicates cancer, though they are doing a biopsy just in case.
I DO have ulcerative colitis, which will apparently affect me the rest of my life. And I'm guessing this is what I've been dealing with for the last year or two. No known causes and no known cure. So basically a chronic disease that I will have to manage. On some medication for the next 8 weeks to help get things under control, and then after that: who knows?
Follow up with doc after that. In my limited reading over the last 12 hours, diet is one way to "manage" it, but realistically it looks like something I just need to figure out what the triggers are and work around them and hope stuff doesn't flare up. Looks like exercise is OK in moderation, but I think my hopes for a spring marathon are dashed for now until I figure out the next steps.
Based on how the last year and a half have gone, I do believe this was going on as I was training for the last two marathons. Explains a lot in terms of how fatigued I have always felt, not to mention just feeling like crap due to stomach issues.
Anyway, if anyone has this or knows someone who has this, any information would be greatly appreciated. I think my plan right now is to get this flare up under control, and I will sign up for at least my usual half marathon in the spring.
So definitely one of those good news/bad news days, but the bad news is just part of life. Getting old sucks.
Hang 10
Footballguy
Yeah, I'm debating which plan to use for my next marathon and I'd it would be silly not to consider the Hanson plan after the success you guys have had. Hoping that slightly less miles will keep me healthy this time around.
Speaking of that, @pbm107 not sure I'm going to ready to do Shamrock in March. I think feeling the urgency to get my miles up close to training levels caused my ankle to flare back up a bit. So I'm going to back off and just wait until I'm fully healthy to decide my next marathon. It could still be Shamrock but at this point I don't need the extra to pressure to rush my recovery.
Speaking of that, @pbm107 not sure I'm going to ready to do Shamrock in March. I think feeling the urgency to get my miles up close to training levels caused my ankle to flare back up a bit. So I'm going to back off and just wait until I'm fully healthy to decide my next marathon. It could still be Shamrock but at this point I don't need the extra to pressure to rush my recovery.
tri-man 47
Footballguy
Absolutely! You've now seen the improvement by focusing on running versus balancing running with the other tri disciplines. As to the training, I'm a fan of the long intervals - 1 to 2 mile repeats. Well, I like short intervals, too ...
@ChiefD - that's a bummer about the diagnosis. I'd expect that the marathon training was not helpful. The digestive system can be so delicate during peak training, especially surrounding the long runs. I know there's a lot of encouragement here to run long, but as I've said, being a 5K guy can be a lot of fun, too. I enjoyed my 'short distance' years a lot.
@Ned - You can join me in the non-running category for a while. I have been putting in more strength work, and that brings some enjoyment. Not like the running, though. But winter in full force here, I'm not feeling as anxious as I was during the warm November weather.
Ned
Footballguy
mr. furley
Footballguy
Ned
Footballguy
It's such a big change for me. I have never enjoyed working out, but realize how important it is. I've been using the Sworkit app that just gives you customized workouts based on what you want to work. Everything is in 30sec chunks with 4 exercises on and then a 30sec break. While my strength is the pits, I started to enjoy skipping the 30sec breaks to really get my HR and breathing up. I just crave that winded feeling... Last night in the shower my whole body was shaking from exhaustion.
Burpees in particular
Although I'm skipping the jump portion to save my achilles. 
Ned
Footballguy
Yeah, just that its still lingering really sucks.
My cousin's wife is a PT and is a big advocate of dry needling. I'm damn tempted to give it a try since I think a big source of my problem is insanely tight calves.
FUBAR
Footballguy
Hang 10
Footballguy
Yeah, would be nice if it was completely over it but as you're doing, I'm going to focus on overall fitness and make sure I'm getting in 5-7 hours of cardio a week. When my ankle gets right I think realistically I could be ready for a marathon in 10-12 weeks.
I've gotten my calves dry needled before and agree that it's great for treating your achilles. Tough to get those knots out otherwise. I really wish I would have gone to see my PT some needling after my Oct. half marathon because I'm pretty sure my calves led to my ankle crap.
pbm107
Footballguy
It sucks your ankle started to flare up, but you're being smart.
I will be racing Shamrock, but I am not sure if I will be following a plan. I am leaning towards just base building, all easy miles with little to no quality. Pretty much the opposite of what everyone else here plans on doing with Hanson. I don't feel physically ready to follow a formal training plan.
