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Ran a 10k - Official Thread (9 Viewers)

Ned said:
Suonds like fun.  Hopefully my ankle is done being an ####### by then.

I think I can break 7sec for the 50yd dash with a running start.
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I'm in. My fastest 40 ever was like a 4.8, but I was a lot heavier then. I may have a decent shot at this one!

 
Is there a list of user names and the actual names on Strava. I don't know any of you by name and am just curious as to who the people are on my Strava feed. Eric is a complete monster on Strava. 

 
Speaking of Strava, I love joining the March Climbing Challenge (2,000 meters) on the 10th day of the month and instantly receiving the notification that I've already completed it.

 
Hang 10 said:
I analyzed your effort and saw some 4:30's in there! Could have been the big down hill though. :oldunsure:  

Anyway, I'm sure you could go faster if that's where you wanted to direct some of your training. 
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So we can pick whatever segment, in whatever wind...  should be fun. 

 
-OZ- said:
So we can pick whatever segment, in whatever wind...  should be fun. 
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For the 1/4 mile thing? I guess you could do whatever you want. I was thinking like an actual test of speed though. So I'll probably try to do mine at a track.

 
Hang 10 said:
For the 1/4 mile thing? I guess you could do whatever you want. I was thinking like an actual test of speed though. So I'll probably try to do mine at a track.
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Oh, I agree but was mostly kidding.  Though there are a few segments here others established that are slightly downhill.  They're a bit longer but still might be faster than the track. 

 
-OZ- said:
Oh, I agree but was mostly kidding.  Though there are a few segments here others established that are slightly downhill.  They're a bit longer but still might be faster than the track. 
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Hey, I was just spit balling anyway. If there are some good segments where you're at, by all means, take them down! We need more stories of segment hunting around here!

 
Hang 10 said:
Hey, I was just spit balling anyway. If there are some good segments where you're at, by all means, take them down! We need more stories of segment hunting around here!
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Hmm...that's a good idea. Been thinking I want to try a different type of speed workout...

 
Hang 10 said:
I was THISCLOSE to buying a pair of spikes before my mile race last year. I will have to get a pair one of these days. It should be a purchase that will last quite a while. I'm thinking some Usain Bolt's in gold.  :thumbup:
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:lol:  awesome

just make sure you get distance spikes. I don't think your Achilles would appreciate 1600m in sprinter spikes. :eek:  

 
Legs feel much better this morning. knocked out 10 in zone 2, just under 8. 

But we're supposed to get our first snow of the year tomorrow morning. 

 
St. Paddy's Day 5K Report

I don't have much to write about this one so I'll keep it somewhat brief.  My first race since a Turkey Trot last year so I'm glad to officially start off my racing season. My PR is 17:50 set at this event last year.   It was a cold morning about 19 degrees at race time and maybe a 10 mph wind.  I dressed for winter running with multiple layers and 3 pairs of gloves.  Always a number of good runners in this race which is nice and sucks at the same time.  For example, 5 runners finished under 16.  Winner finished in 15:09.

Splits were 5:47, 5:51, 5:57 and pace of 5:49 for last tenth.  Finished officially in 18:17 good for 17/1649 and 2/88 in AG.  Double chicked.  I ran with the woman's leader for the first half of the race but she pulled away (and she's beaten me before).  I also got passed by the 2nd place woman early in the last mile.  I didn't feel too bad about that.  We have very similar body types and she's 20 years younger.

Overall I feel OK about the race. I would have liked to do a little better but I don't think of it as a failure. It's my third best 5K time and my best time when I haven't been specifically doing 5K training.  I know some of you get in 5K PR shape while marathon training but I think I need more specific training for 5Ks like mile repeats, mock 5Ks (or race a series of 5K races) and track intervals.  I'm hardly doing that stuff right now.  Also (another excuse) I didn't really rest up for this one.  Although I front loaded the week some, I'm still going to end up with 70 miles this week after a long run tomorrow.  

One interesting thing is my heart rate never got over 164.  Compare that to my last two 5Ks where I've gotten into the low 170s.  Perceived effort in all three were about the same.  This has been one of the things I've noticed when marathon training.  Although my HR goes down at certain paces as weekly mileage goes up, this doesn't match perceived effort.  Those gains are smaller.  This is why I never race by heart rate.  I don't have this near perfect correlation between effort and HR that a lot of you guys do.  Maybe it's an aerobic vs. anaerobic thing.  I don't know. 

Anyway, I have a half marathon in 8 days and I think my training has been more appropriate for that distance.  I think I'll rest a little more and try for a PR (which won't be easy!)

By the way, my mom ran this one too.  Finished with a PR of 30:39, good for 2/15 in the 65-69 female AG.

 
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Juxtatarot said:
St. Paddy's Day 5K Report

I dressed for winter running with multiple layers and 3 pairs of gloves.  
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The weight of the gloves along should have given you a good body lean.  Congrats on the solid race ...and to Momma Juxt, too!

Sorry I didn't respond about the late May race.  I'd be interested, trusting I'll be in some sort of decent running fitness by then.  It could be a good tune-up race before an anticipated triathlon on June 11.

 
http://www.mapmyrun.com/us/bellevue-wi/****-lytie-15k-route-14948740

an "unofficial" race to replace the Lytie will take place March 18 at 8 AM! :excited:

 
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Day two of running in Naples, FL. Got in 5.2 ish this morning. Nice and slow, which is the theme for me this season. Then the world famous Naples St. Patrick Day parade. Followed up another afternoon at the beach. Mid 80's and sunny the last two days, so perfection.

Another run tomorrow morning, gonna shoot for 7-8 or so. See how it goes.

 
I see from Strava that Duck just runs a billion miles up and down mountains all day. That must be amazing to run with scenery like that. I'm jealous, that's all.

 
JShare87 said:
I see from Strava that Duck just runs a billion miles up and down mountains all day. That must be amazing to run with scenery like that. I'm jealous, that's all.
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A billion might be a bit of an exaggeration.  Now I feel bad I didn't bring my camera today, there were some awesome views.  Temperature was probably mid-70s, visibility was great, could see the Bay and across to Mt. Diablo in the distance.

But other than the scenery today and being on trails that are finally mostly dry, my run mostly sucked.  Legs were just dead, had nothing for climbing.  My HR showed super high several times (high 160s up to 180), although I don't think that was right.  But no doubt that it was higher than it should have been for my effort level several times.  It could have been a fueling issue - I had coffee and a UCAN bar at 7:00, went for a run at 11:00 carrying about 300 calories of Tailwind, and that's all I'd had all day.  Oh well, I got in some hiking/climbing (1,750'), and then felt better coming back down the hill and got a little work done.  Might need a day off tomorrow to get ready for the start of tempo phase next week, although I'm kind of bugged I'd be breaking my 7-week streak of 8+ hours on the trails.  I have a feeling I'll probably get out for an easy hike/jog for an hour.

 
Juxtatarot said:
St. Paddy's Day 5K Report

Anyway, I have a half marathon in 8 days and I think my training has been more appropriate for that distance.  I think I'll rest a little more and try for a PR (which won't be easy!)

By the way, my mom ran this one too.  Finished with a PR of 30:39, good for 2/15 in the 65-69 female AG.
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Nice job @Juxtatarot, sounds like a solid result for a race distance you aren't specifically training for.  And congrats to Momma Juxt!

I have a feeling you'll crush that half marathon next week.

 
Juxtatarot said:
Anyway, I have a half marathon in 8 days and I think my training has been more appropriate for that distance.  I think I'll rest a little more and try for a PR (which won't be easy!)
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Good race today and I agree with everything you posted, especially above. I think per McMillan you fit the description of the "endurance monster" more than anyone in this thread.  I think you'll do great in your half, but your PR is really good for the half.

 
Juxtatarot said:
My initial thoughts were to suggest you run that 12 with 6 at MP (or something close to that)
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I have been thinking about your advice, and decided to run 4 today at MP. It went well thanks. If the conditions are good on race day I'll be going for sub 3.

 
pbm107 said:
I have been thinking about your advice, and decided to run 4 today at MP. It went well thanks. If the conditions are good on race day I'll be going for sub 3.
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Awesome!  I think you've prepared well.   

What's your water/Gatorade/gel strategy going to be?  You mainly been running without anything this winter, right?  Are you worried about ingesting carbs when you haven't been doing it in training?

 
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Juxtatarot said:
Awesome!  I think you've prepared well.   

What's your water/Gatorade/gel strategy going to be?  You mainly been running without anything this winter, right?  Are you worried about ingesting carbs when you haven't been doing it in training?
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I will be drinking water to thirst and carrying clif Bloks energy chews. The same game plan as last marathon.

In training I sometimes stop at the house for water and that's it. I am not too worried about ingesting carbs on race day.  I have done fairly well taking very few gels/chews in the past so if I can't stomach then during the race I won't take them.

 
Another good cross training week - couple of solid swims (one with some laps with paddles; both with some speed work); a hard one hour bike workout; two runs (4 and 8 miles ...getting there); and some strength work.  I'd hoped to add more workouts (university spring break), but instead added more work ...a few hours a day of heat gunning/paint stripping and sanding.  

I've got to decide soon my race plans for the targeted Grand Rapids Triathlon on June 11.  HIM or Olympic?  My swimming is already where it was several years ago at this time (and in earlier HIM training, I always lost a month with no pool access).  My bike workouts have been strenuous; I'll mainly need to get in some long outdoor rides in April and May to build endurance.  I also need to continue the efforts to get my running legs back (though in my first HIM training, I never ran more than 20 miles/week!).  Bad news is that the bone spur is still something of a hindrance for multiple days of running.  Good news is that from early May on, my summer schedule is wide open for great workouts. My leaning is the HIM - last year, the HIM had six in the AG (out of 394 total), and the Olympic only had two (out of 359)!  Not too many old farts doing this stuff.   

 
Juxtatarot said:
St. Paddy's Day 5K Report

Splits were 5:47, 5:51, 5:57 and pace of 5:49 for last tenth.  Finished officially in 18:17 good for 17/1649 and 2/88 in AG.  Double chicked.  I ran with the woman's leader for the first half of the race but she pulled away (and she's beaten me before).  I also got passed by the 2nd place woman early in the last mile.  I didn't feel too bad about that.  We have very similar body types and she's 20 years younger.
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(catching up on the thread.)  Nice race Juxt!  Amazing when you can knock out a sub-6 pace for 3.1 miles in a ho hum fashion.  I'd love to be at that level.  I was debating about going to the Chicago River dye-ing Saturday morning since we were already downtown, but I looked at the weather and said 'pass'.  It definitely wasn't ideal running conditions, so good for you and your mom! 

I finished the week at 25 miles which doesn't seem like much, but it's the most I've put in this century.  I'm trying to stick to slowly bumping up mileage ~10% each week.  My legs are definitely feeling the mileage.  Soaked in the bath on Saturday and actually went and got a legs massage yesterday voluntarily.  Worked wonders, but I'm not a bath or massage kind of guy, so very surreal.  No George Costanza stories to report.  The masseuse did punch the heels of my feet, but when you have a 60 minute massage on the legs, I guess they got to come up with something. 

Looking to keep bumping the mileage and see how my legs do.  So far, I'm feeling worse for wear in new muscles in the legs and not the usual spots.  I think this is a good sign. Next 2 weeks will be interesting as 5 to 6 mile distances were where bad things happened historically.  Snow and dark at 6AM this morning so I went back to bed.  I'll take advantage of the extra daylight and run when I get home tonight. 

 
Fort De Soto 5k was actually a pretty nice race on Sunday.  Solid time for me lately.  My last 5k here and not signing up for any more (although I have 3 left this year).  Next time there I am running the 15k in early October.  Run along the water back and forth.  Looking forward to it already.  Seeing clearly now that adding distance does not seem to be hurting my mile or overall times a whole lot.  Adding maybe 10 seconds/mile at twice the distance sounds pretty good for me right now.  So more longer races to come.  Nothing less than 10k and waiting to fill the Summer months with some decent races albeit awful running weather unless they all start at 7am or earlier (that's Florida for you). All good here.  I have a flat course 10k in a couple of weeks (unlike my winery up and down in January) and another race on the runway at Tampa Airport next month (this is actually a pretty cool 5k).  Body feeling pretty good and legs seem good to go all the time (fingers crossed). Keep inspiring me fellas!  :thumbup:

 
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any of you guys run with your dog?

we picked up a pooch about 2 weeks ago that is pretty energetic. about 18 months old. walks well, pulls a little at times but not bad at all.  she listens to commands well. just never ran with a dog before. 

any tips/tricks/suggestions?

 
Classmate of my daughter just ran a 9:12 two-mile as a soph to place 6th at boys nationals. Kid has come out of nowhere, didn't start running unti last year. Nuts. 

 
mr. furley said:
any of you guys run with your dog?

we picked up a pooch about 2 weeks ago that is pretty energetic. about 18 months old. walks well, pulls a little at times but not bad at all.  she listens to commands well. just never ran with a dog before. 

any tips/tricks/suggestions?
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Used to run with my two pups all the time before we had kids.  We lived in small town Kansas... sadly, we never met the Kents although we were less than half a mile from the Oz museum (hence the name). I could let them off the leash after a mile (had to get out of the neighborhood) and they'd stay with me for runs up to 20 miles.  

We started by just taking them to a big park and training them to come back when called.  That helped a ton. 

But now I've tried running with our current two, they do alright but we just haven't put the same amount of quality time in with training. 

Bottom line - train him well and take it slow at first.  it's worth the time. 

Just crossed 1 megametre (Mm) for the year.  

 
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