Ran a 10k - Official Thread (13 Viewers)

[SFBayDuck]

@SFBayDuck - really excited to follow you on this journey. Really cool. 

Thanks (and congrats on the new gig)!  This interval thing is really hard for a plodder like me.  But it sure feels good when they're over.  

After Monday's workout I did an hour recovery run yesterday, then today was 5 x 3:00, uphill on a fire road with a varied grade.  GAPs were 6:34, 7:05, 7:13, 6:55, and 7:27.  Again a little quick on the first, decent consistency for the middle three, and then obviously ran out of steam on that last one a bit.  The HR monitor didn't work today for some reason, was reading way too low, which is too bad because I'm thinking I probably got pretty close to my max on that 4th one.

It's an interesting model with the short-term training in that the biggest work loads come earlier in the training block instead of building up during the block.  The thinking is to get the most work done when you are freshest, as fatigue is accumulated through the block.  Of course I've never done these kinds of workouts, so I did a little easier one on Monday and will continue to build total time at intensity during the workout over the next three or so before likely backing off for the last couple (targeting 7 in about 3 weeks).  

 

[MAC_32]

Thanks (and congrats on the new gig)!  This interval thing is really hard for a plodder like me.  But it sure feels good when they're over.  

After Monday's workout I did an hour recovery run yesterday, then today was 5 x 3:00, uphill on a fire road with a varied grade.  GAPs were 6:34, 7:05, 7:13, 6:55, and 7:27.  Again a little quick on the first, decent consistency for the middle three, and then obviously ran out of steam on that last one a bit.  The HR monitor didn't work today for some reason, was reading way too low, which is too bad because I'm thinking I probably got pretty close to my max on that 4th one.

It's an interesting model with the short-term training in that the biggest work loads come earlier in the training block instead of building up during the block.  The thinking is to get the most work done when you are freshest, as fatigue is accumulated through the block.  Of course I've never done these kinds of workouts, so I did a little easier one on Monday and will continue to build total time at intensity during the workout over the next three or so before likely backing off for the last couple (targeting 7 in about 3 weeks).  

It makes sense.  If you try to increase the quality of these types of workouts when you're already gassed you're much more likely to develop a poor technique issue that would then lead to injury.  It's kind like a nicely sand'd 5K.  Start off too fast then hang on for dear life.  Only stretched out over several weeks.  

Sounds hellishly fun.

 

[jb1020]

@SFBayDuck might inspire me to pick up "Born to Run" again.  This is going to be fun following you thru this. 

 

[JShare87]

My quad is slowly getting back to normal. I went out and ran the 5K course that I will be running in Saturday. I didn't push it all the way but it was pretty close. Finished with a time of 21.47. A time similar to that won it last year. It's a fairly small event (around 100 people), and I am hoping to finish in the top 3 and maybe even an overall victory. Glad to see everyone doing well in here. Hopefully I'll have a nice winning race report to write up on Saturday.

 

[SFBayDuck]

My quad is slowly getting back to normal. I went out and ran the 5K course that I will be running in Saturday. I didn't push it all the way but it was pretty close. Finished with a time of 21.47. A time similar to that won it last year. It's a fairly small event (around 100 people), and I am hoping to finish in the top 3 and maybe even an overall victory. Glad to see everyone doing well in here. Hopefully I'll have a nice winning race report to write up on Saturday.

 

[worrierking]

An update on my knee for those of you who like long, self-absorbed posts. 

My knee went Kaboom in December 2015 at the end of a 70-mile week to cap off training for the 2016 Houston Marathon.  I was diagnosed with moderate osteoarthritis in the medial compartment and told I was staring at a total knee replacement in the next 5-10 years.  I was also told that I might have a meniscus tear and that the MRI was not 100% certain because it may have been showing scar tissue/remnants from an old surgery in 2007.  My pain was right in that area, the same as '07.  Doctor told me he thought it was an 80-90% chance it was a tear, and if it wasn't it was an arthritis flareup.  The only way to tell for sure was to scope it.  I scheduled the surgery for March 2016 and by the time it came around my knee no longer hurt and I was running a bit when my calf allowed it.  I cancelled the surgery and had only minimal pain through most of 2016.

I have been running since then, although foot and calf troubles kept me to minimal mileage.  in November things were going well and I decided to try to increase my mileage so as to be able to run the Half in Houston scheduled for January.  At the gym in mid-December, my knee started hurting while doing step-ups. It felt similar to the other issues.  I tried running the next day and realized I was pretty much back to where I was last winter.  After discussing with a doctor friend, I tried to resume running a couple of weeks ago which was fine until this past weekend.  Pain on Saturday turned into agony Monday and the walk of shame home.

Yesterday I called my ortho to see about an appointment to re-evaluate.  Miraculously, I got in a few hours later.  He was not busy and both he and his nurse were able to carefully review my situation, re-check old MRIs and get new X-rays.  Upshot is I got a cortisone shot which is already helping. Doc says my knee is no worse than a year ago and that it is moderately arthritic.  He said most people with my amount of cartilage loss remain asymptomatic.  He said he thinks I should still be able to run, but that he doesn't recommend it (he said he knew I would do it anyway regardless of his recommendation).  He also is back to thinking its a meniscus tear or possibly some other damage like rough articular surfaces, loose fragments of cartilage or bone etc.  We are going to try conservative treatments first, but not rule out the idea of surgery.  He gets paid for doing surgeries, so I am acutely aware of his motivation to get me under the knife.  But he said, fully setting the fishhook in my gaping mouth, that if it is a tear or loose body and if he can fix it, running is still quite possible for me. 

I am caring for my 89-year old father who refuses to go into a nursing home.  It's a bad situation in that my only sibling is three states away and caring for my dad is too intensive for me to ask my wife or in-laws.  Lots of diapers and catheters, in addition to grumpiness and narcotic painkiller abuse.  Fun situation.  So I obviously need to run! Hopefully I can get him relocated at which point I would consider the surgery.  I am definitely not ready to give up on running yet.  I eat too much pizza and drink too much beer to be sedentary. 

My arthritic hip is just fine! 

 

[SFBayDuck]

I am caring for my 89-year old father who refuses to go into a nursing home.  It's a bad situation in that my only sibling is three states away and caring for my dad is too intensive for me to ask my wife or in-laws.  Lots of diapers and catheters, in addition to grumpiness and narcotic painkiller abuse.  Fun situation.  So I obviously need to run! Hopefully I can get him relocated at which point I would consider the surgery.  I am definitely not ready to give up on running yet.  I eat too much pizza and drink too much beer to be sedentary. 

That's rough.  My dad suffered a brain injury two years ago that led to 2-3 months in the hospital and rehab facilities, and then bringing him home and having to help him do everything for the next few months.  I was only there for a few days to a week at a time, and he did get better, but it gave me and my mom (my sister isn't capable of helping) a glimpse into what caring for someone like that is like.  Good luck, and hope the injury stuff gets sorted out so you can get those much-needed runs in.  I remember running circles around a hotel parking lot next to I-5 during a stop driving home to Oregon, it was just something I knew I needed.

 

[Juxtatarot]

Good luck to @pbm107 and @FUBAR on your races this weekend!  

 

[Brony]

Good luck to @pbm107 and @FUBAR on your races this weekend!  

this.

 

[FUBAR]

Good luck to @pbm107 and @FUBAR on your races this weekend!  

Thanks.  Received notice this morning that the race might be postponed due to weather.  We'll see. 

The email:

Good Morning Runners!

We are watching the weather for Saturday very closely.  Earlier in the week we only had a chance of rain and now some of the forecasters are placing us in a slight risk for severe weather. 

Since our course is through the countryside and on a trail, there is really no shelter if the weather does turn severe.  We will monitor what the weather teams are saying and make a decision this afternoon.   I will send another email through RunSignUp and post of the Elkmont’s Hound Dog Half Facebook page. 

 Please watch your emails and our Facebook page for additional updates!

 

[pbm107]

Good luck to @pbm107 and @FUBAR on your races this weekend!  

Thanks I am looking forward to seeing what I can do.  The course is pretty challenging with very few flat sections so I will be racing mostly by feel.

 

[Ned]

Thanks I am looking forward to seeing what I can do.  The course is pretty challenging with very few flat sections so I will be racing mostly by feel.

Hope you luck out with the rain.

 

[Juxtatarot]

Thanks I am looking forward to seeing what I can do.  The course is pretty challenging with very few flat sections so I will be racing mostly by feel.

I'm not sure what to predict for you this race. You've done a great job putting in the miles and you've seen a great HR improvement over the last month.  However, you haven't done much fast stuff.  It's going to be interesting!

 

[pbm107]

However, you haven't done much any fast stuff.

I expect my pace to around 6:10-6:15, I get a lot of benefit out aerobic training. 

 

[Annyong]

Just joined a Ragnar Team from Madison to Chicago. Haven't been this excited for a race since my marathon a couple years ago. 

I'm wofefully out of shape and this thing is in June. Struggled through 4.5 yesterday. It sounds like this is a group of first time runners outside of one other guy who has run a marathon before, so I will most likely get some of the more challenging, or longest, legs of the run. The good part is that they just want to finish and not compete. This will be a good training run for Chicago in October

 

[FUBAR]

Good Afternoon Runners!

It is with great dismay that we must make the call to postpone our race.  We have been in touch with 2 of the local news stations and their weather teams and the indications are that we will get heavy rain starting around 7:00 am and it could possibly turn severe from 9:00 am to noon.  We have been in communication with Huntsville Weather Service and as of right now they are also saying the timeline for severe weather is 9:00 am until noon.  They are advising no scheduled outdoor activity for that time frame.

We have looked at the local race calendar and feel that is the best option – it is always difficult to move a race.  We are working with our town council to secure a date and right now the tentative date is February 18.

We understand that sometimes the worst conditions make for the best race stories and I, for one, love to run in the rain and splash in the puddles, but we have to put everyone’s safety first.  The course is on country roads and the trail and there are no options for shelter if people are out on the course when the storm hits.

We understand that many of the out of town people  may already be on the road to Alabama for the race.  We will still have packet pick up this evening for you to get your shirt.  Locals are welcome to pick theirs up as well.  We will, however keep the race bibs and hope you can still join us on February 18th.

 

[SFBayDuck]

That sucks.

 

[ChiefD]

Dang, sorry to hear FUBAR.

Good luck this weekend @pbm107. 

 

[JShare87]

I wanted to get in here and post my race report before the real runners start funneling in. The report is a little long but full of some pretty good stuff, hope everyone enjoys. 

A little backstory for the actual event.... It's a 5k for the K-8 school I work at. I'm an ESE teacher at the school and also run an after-school program. There were about 70 runners so not a big event. On to the actual race report.

The suck index was around 120, 60 degrees 90 humidity. I woke up and drank a Tailwind packet, took 2 dumps, and went on my way. When I arrived, I began to scout out my competition. I saw a few of the people that were in the top 5 last year. There were also 2 8th graders from the track team. Both boys were extremely tall and lanky. My niece was also there and a student in one of my classes. It was a nice little crowd.

The gun goes off, and all the little kids in the race sprint as fast as they can for the first tenth of a mile. I was up at the front at the quarter mile when the 2 8th graders passed me. We were cruising along at around a 7 min pace. The pace continued for the first mile when I decided to go by the 8th graders. At around the 1.5 mile mark one of the 8th graders flies by me, no big deal I'll just ride it out and catch him later. For about the next mile (1.5-2.5), we would take turns passing each other. I was running a steady pace around 7:15, the 8th grader, on the other hand was not running a steady pace. He would speed pass me and slow down until I eventually caught him again. This went on all the way until the 2.75 mile mark. I knew he was going to slow down again, and I knew if I wanted to win I needed to step on the gas and not let him catch me again that last time. So, sure enough, around 2.85 he slows down and I catch up to him. At this point I have absolutely nothing left in the tank. However, I knew this was about the only chance I would ever get to win a 5K overall. So when I got to him, I turned on what little jets I had left and didn't stop until I crossed the line. I ended up beating the young man by about 20 seconds. I won my first 5k with a time of 21.58!!!!

I realize this isn't a great time compared to some of the times in this forum, but it was great for me. However, winning the race wasn't the best part. My niece actually finished 1st overall for the 14 and under group! 

So the awards ceremony is about to start and a couple teachers start asking about a kid that still hasn't finished. Come to find out it was my student from my class. This boy is a great kid and has a disablilty. So I decided to go back and find him. I run about a quarter mile and see him walking towards the finish. When I got to him he was kind of upset. I said Jack, we gotta finish this thing! He was extremely tired and wanted to quit. I said here's the plan, we can keep walking to the corner, but when we turn this corner everyone is going to be waiting for you and cheering you on. I said we need to run once we turn this corner. He looks up at me and says, I don't like that plan very much. I finally talked him into it. So we turn the corner and Jack left me in the dust. He had a pretty cool moment and everyone went nuts for him! 

During the awards ceremony I received 2 medals. One of the kids from my afterschool program was one of the few kids that didn't receive a medal. I gave her my gold medal and told her she was the 1st 4th grader to finish and I thought she deserved a gold medal. The girl was extremely happy. Our buddy Jack was still without a medal until the dean of my school who received a gold for his age group walked over and handed him his medal. We told Jack he deserved the medal because of the heart he showed finishing the race strong.

All in all it was a pretty special event. All the kids were pretty happy and it was a great turnout. And, I took 1st overall for the first time ever.

Looking forward to the other write-ups. Have a great Saturday, everyone!

 

[Osaurus]

Heading out to BFE Florida for my 10k in a bit.  This race is an hour and a half drive from where I live so I'm spending the night and running in the am.  Hoping this 10k goes better than my disastrous last attempt.

 

[Ned]

Wow awesome stuff @JShare87!

 

[ChiefD]

Wow, awesome job @JShare87. Your story gave me chills. Very inspiring, and you gave those kids some memories for life. Just cool. 

 

[Osaurus]

Broke my first 10k PR by 15 minutes and this course had some serious hills.  Ha!!!!  

 

[worrierking]

took 2 dumps,

Key to a great race!  Well executed.

Congrats on the hardware.

 

[mrip541]

I have a small area on my hamstring that is painful to touch but doesn't hurt when exercising unless I've been messing with it. After a workout it can be more painful to touch but it still feels fine to walk around. I don't remember injuring it so am pretty confused about what's going on. Any ideas?

 

[FUBAR]

@JShare87!   Getting kids involved with a positive experience is the best part of this sport.  Awesome stuff. 

 

[FUBAR]

I have a small area on my hamstring that is painful to touch but doesn't hurt when exercising unless I've been messing with it. After a workout it can be more painful to touch but it still feels fine to walk around. I don't remember injuring it so am pretty confused about what's going on. Any ideas?

Stop touching it.  

 

[Juxtatarot]

Congrats @JShare87 and @Osaurus!  

 

[Nigel]

Sounds like those kids are very lucky to have you as a teacher @JShare87

 

[SayWhat?]

That might be the coolest race report I've read, @JShare87.  Awesome job all around!

 

[Brony]

awesome story JShare!  I wasn't sure where that story was going when you were intimidated by a couple of eighth graders pre-race.  Sounded like something out of a Christopher Guest movie

 

[Brony]

Many moons ago someone posted about a running belt to keep your keys and phone.  (which my wife calls a fanny pack and she's not wrong).  Love running with that now - stick my Nexus 6 in there and put on headphones with a volume and FF controls on the wire. I recently got a cheaper poorer quality one and it works great for me.  

 

[tri-man 47]

That might be the coolest race report I've read, @JShare87.  Awesome job all around!

Agreed ...all kinds of awesomeness there.  Love it.

And way to go, @Osaurus!

 

[Osaurus]

Agreed ...all kinds of awesomeness there.  Love it.

And way to go, @Osaurus!

Appreciate it.  Goes to show you how god awful that last 10k I ran really was.  

 

[Juxtatarot]

Second full week of marathon training for me this week and upped the mileage to 67.  

I still haven't run anything at tempo paces.  I think it's taking me a while to adjust to the mileage and I don't feel like I can handle running with speed right now.  Saturday's 16 mile run was a little disappointing because I was struggling the last few miles.  However, I has very happy with my heart rate on today's 6 mile run.  Ended up averaging 7:58/126.  I think that's the best HR I've had since last spring.  It's funny.  My HR relative to pace often is good the day after I race, run with speed, or struggle.  I don't understand why as I'd assume it should be higher because of fatigue.

 

[SFBayDuck]

Great stuff @JShare87, really cool story and experience.  And congrats on the PR, @Osaurus!

Good first official week of training in the books for me.  Six sessions, 9:40, 5,971' of elevation gain, two uphill interval sessions, and almost a three-hour long run yesterday.  My easy days were easy and my hard days were hard.

Similar week planned for this coming week, pushing the total interval time from 27:00 up to 36:00 over the two workouts.

153 days

 

[tri-man 47]

I actually ran yesterday.  It's been three months, but couldn't waste a 55 degree day in Chicago.  Got in 4 1/2 miles before a calf knotted up on me (despite compression socks).  Heel (bone spur; my problem these recent months) was a little sore today, but not too bad.  Legs had a variety of aches and stiffness.  

 

[MAC_32]

Nothing like an unplanned 50 mile week in the middle of January.  Thank you, Mother Nature.  And looking at this week's schedule and forecast I'll be happy if I get half that.

 

[Juxtatarot]

Nothing like an unplanned 50 mile week in the middle of January.  Thank you, Mother Nature.  And looking at this week's schedule and forecast I'll be happy if I get half that.

What don't you like about your forecast?  The wind?  

 

[Juxtatarot]

I'm wofefully out of shape and this thing is in June. Struggled through 4.5 yesterday. It sounds like this is a group of first time runners outside of one other guy who has run a marathon before, so I will most likely get some of the more challenging, or longest, legs of the run. The good part is that they just want to finish and not compete. This will be a good training run for Chicago in October

When you were in your best running shape, I thought it was clear that you had a lot of natural talent.  I'm glad you're taking another shot at the Chicago Marathon and hope you learned some lessons last time and take the training more seriously.

If you're thinking about entering a race sooner, I'm running the 10K for this one.  I think it's in your neck of the woods.  

Edit:  Oh, also, join the Strava group that Ned mentions on the first page.  Having your runs reports to us might help with motivation and accountability.

 

[MAC_32]

What don't you like about your forecast?  The wind?  

Nah, wind usually only leads to a run or no run decision when it's also cold.  I have an interview Wednesday.  They know we're getting precipitation Thursday and Friday, but based on the temp's they don't really know what type and when right now.  Kid duty solo Sunday until a fundraiser.  All told there's a chance I only run today, Tuesday, and Saturday this week.  I'm glad they were wrong about today though.  Looks like most of the state is covered in green or other bright colors, but NE Ohio is spared for at least this afternoon.  And it's looking like a good off day for @pbm107.

 

[pbm107]

But it's looking like a good off day for @pbm107.

I raced this weekend and didn’t meet my expectations but I gave a good effort, got a good workout, and set a PR on this course 51:13 vs 51:22 (2013).  The important part is that I am able to race and I am getting better when I run instead of getting worse like I did this summer.

 

[SteelCurtain]

Great races in here.  Congrats to winners and PRers.

 

[SteelCurtain]

Looking like people are starting to ramp up their training.   I'm no different.  I was able to get away to Tampa for work for a few days.  I wanted to make sure I ran quite a bit, so I did 7 on Saturday, 10 on Sunday and almost 14 on Monday.   Took the flight home late last night....had to get a hotel closer to airport as there was a major ice storm by my house.  I hit the treadmill for almost 9 this morning to complete 40 miles in 4 days. 

Hammy still tender but improving.  Piriformis is still cranky as well.

@Annyong - I'll be running Chicago this fall as well!  If you want to meet up, let me know as we get closer to the event.

 

[Hang 10]

The cross training continues for me. Some days I feel like I could go for a run without too much trouble but I'm trying to err on the side of caution. Got back in the pool this afternoon and did some aqua jogging.

Oh how I missed running in place in a pool. 

 

[tri-man 47]

While I miss my running, I'm really enjoying my cross training ...swim workouts (real swimming ) and stationary bike at the gym; dumbbells and stretching at home.  I am getting pumped for summer triathlons!

 

[Hang 10]

While I miss my running, I'm really enjoying my cross training ...swim workouts (real swimming ) and stationary bike at the gym; dumbbells and stretching at home.  I am getting pumped for summer triathlons!

I've been kicking around the idea of doing a Tri in May. A good buddy of mine is putting some pressure on me and the timing does make sense. I mean, I'm pretty much training like a cyclist now anyway. I may work on my swimming next month and hopefully my tendonitis will heal at the same time. I figure if I'm in good swim and bike shape, the running will come back pretty quick. 

 

[tri-man 47]

I've been kicking around the idea of doing a Tri in May. A good buddy of mine is putting some pressure on me and the timing does make sense. I mean, I'm pretty much training like a cyclist now anyway. I may work on my swimming next month and hopefully my tendonitis will heal at the same time. I figure if I'm good swim and bike shape, the running will come back pretty quick. 

Yeah, give it a shot!  Your training will feel like it's having a primary purpose, not just serving as a substitute.  And you might lose some top-end speed with your running, but your endurance will be strong.  With your upper body strength ( ), you should be an excellent swimmer, trusting your form is good.

 

[Hang 10]

Yeah, give it a shot!  Your training will feel like it's having a primary purpose, not just serving as a substitute.  And you might lose some top-end speed with your running, but your endurance will be strong.  With your upper body strength ( ), you should be an excellent swimmer, trusting your form is good.

Yeah, lately I'm just trying to cross train for time, so adding some swimming doesn't really sound so horrible. I need to mix it up because it's kinda boring. 

 

[FUBAR]

While I miss my running, I'm really enjoying my cross training ...swim workouts (real swimming ) and stationary bike at the gym; dumbbells and stretching at home.  I am getting pumped for summer triathlons!

Meanwhile, I have no bike tubes (well, one on the front isn't flat) so can't ride if I wanted to.