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Ran a 10k - Official Thread (8 Viewers)

Wisconsin Marathon:
    Juxt crossed the Mile13.1 at 08:28
    Course time: 01:28:24
    Pace: 06:45 min/mi

 
Wisconsin Marathon:
    Juxt crossed the Mile20 at 09:15
    Course time: 02:16:13
    Pace: 04:14 min/km

 
Well my 10k didn't go too bad this morning.  Some serious wind around here at 4am, but it calmed down.  This is probably the last good weekend for running until September or October.  A little slower for me today, but I helped as a motivational coach the last 3 miles for a woman who was trying her first 10k.  Overall a very nice flat course and perfect weather.  You were all right. I did better than I expected and really enjoyed helping someone out there like those who have helped me.  This is what I will take from this race.

 
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Ran a cross country 5k this morning. I'm definitely not in "race shape" but a race 1 mile from my house was too tempting to pass up. Very muddy, windy course through the woods...almost ate it several times. But it was actually pretty fun. GPS didn't really work under all the trees. I out kicked a guy in the last 100 meters to place 3rd overall. (20:18) He actually finished with a better chip time but sadly for him overall placing was done by the gun. Won a nice $20 gift card to the local running store. Not a bad first race of the year. 

It's difficult to predict what an equivalent road time would be but I have another 5k on the boardwalk next Saturday. So I guess I'll find out. 

 
SFBayDuck said:
Watching someone come in last is still the greatest sports-related event I've ever witnessed.  

video

story
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that's awesome.  Similar to the midnight Ironman finishers. (although perhaps WS is way cooler) 

Juxtatarot said:
I went for broke today but the problem with that is sometimes you break. Dropped out around mile 22. No injuries, just had nothing left.
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damn, but glad to see you went for it.  I saw on strava the 23.1 mile half-marathon and forgot about your race. :bag:  

 
Is it cheating to create a segment after running it and having the CR?  I was surprised This wasn't already a segment - 81 people have ran it, 767 times. it starts at an intersection and ends at a school parking lot - no roads cross it, with a 16 foot total dropso it's almost a perfect straight half mile (actually .4 miles). Funny, after I created it I had 2nd - the first place person "ran" it in 34 seconds.  so had to flag that.  Just waiting for Brandon to beat it now (dude wins all the local races) 

 
Starting my 12 week marathon training program tomorrow. I am a bit confused on some of the runs. For instance, tomorrow it says general aerobic + speed 8 miles, with 10x100m strides. Does that mean I just run an easy 8 and mix in 10 100 meter sprints wherever I feel like?

 
-OZ- said:
Is it cheating to create a segment after running it and having the CR?  I was surprised This wasn't already a segment - 81 people have ran it, 767 times. it starts at an intersection and ends at a school parking lot - no roads cross it, with a 16 foot total dropso it's almost a perfect straight half mile (actually .4 miles). Funny, after I created it I had 2nd - the first place person "ran" it in 34 seconds.  so had to flag that.  Just waiting for Brandon to beat it now (dude wins all the local races) 
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Hey I have been to Madison!

 
JShare87 said:
Starting my 12 week marathon training program tomorrow. I am a bit confused on some of the runs. For instance, tomorrow it says general aerobic + speed 8 miles, with 10x100m strides. Does that mean I just run an easy 8 and mix in 10 100 meter sprints wherever I feel like?
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I'd do it after warming up, something like 3 miles then add 1x100 every half for the last 5.

 
JShare87 said:
Starting my 12 week marathon training program tomorrow. I am a bit confused on some of the runs. For instance, tomorrow it says general aerobic + speed 8 miles, with 10x100m strides. Does that mean I just run an easy 8 and mix in 10 100 meter sprints wherever I feel like?
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The Pfitzinger book says that are typically done towards the end of the run.  He suggests walking/jogging 100-200 meters between reps.

 
Worked a "party zone" for spectators at the Flying Pig marathon today. We were just about mile 5 - first "full" guys (and overall) came through at 25 minutes on the dot. I would love to pop off just 1 5-minute mile....

Anyway, if you there, and slow enough, we moved the tables up at the end and fed the runners since so many were breaking off to grab snacks anyway.

 
JShare87 said:
Starting my 12 week marathon training program tomorrow. I am a bit confused on some of the runs. For instance, tomorrow it says general aerobic + speed 8 miles, with 10x100m strides. Does that mean I just run an easy 8 and mix in 10 100 meter sprints wherever I feel like?
Click to expand...
I'd tread lightly on the intensity of the strides. You'll feel real dumb if you tweak something on one of those. Maybe start off at or just below 5k pace then speed up as you go if things are clicking. 

 
Wisconsin Marathon Race Report?

I’ll spare a detailed race report on this one and mainly focus on some takeaways and other thoughts I have.  Writing helps me think these things through and is also nice for future reference.  I thank any of you who read this all the way through and, as always, I appreciate your comments and advice.  

If you’re curious, mile splits, heart rate data and other stuff are here on Strava.  Official result was a DNF as I dropped out around mile 22.  Pace-wise, I hit my goal at the half (1:28:34) but started falling behind by 18.   In a nutshell, I ran too fast for my fitness level, felt at 15 like I should feel at 20, and felt at 20 like I should at 25.

Although I don’t think this was a major factor, one problem I had was dealing with the wind.  The early forecasts predicted only a moderate wind but the wind speed projections increased in the last few days.  But it was even worse than the forecast I was looking at.  Part of the issue was the weatherunderground.com station I was looking at was farther inward into town (Kenosha, WI).  After the race, I looked at actual data on another station that was right on the lake (Lake Michigan) and that showed gusts measuring in the 20s and 30s mph.  The wind was mainly from the north.  That meant the against-the-wind miles were 5 through 10 and 20 through 26.  Although I planned to allow myself to lose some time during 5 - 10, I pretty much (stupidly) ended up keeping pace.  This meant I worked harder than I should have.  Turing back into the wind at 20 was just brutal.

Another minor problem could have been nutrition/hydration.  This whole training cycle I never took any carbs during runs and rarely drank water, even on long runs.  This made me have absolutely no interest in eating or drinking during the race.  In fact, the idea disgusted me.   I forced myself to take one gel but spit about half of it out (it seemed excessively thick, maybe because it expired Jan 17?).  I think I had maybe half a Dixie cup of Gatorade a couple times.  Also a bit of water a few times.    I know I should have ingested more but mentally I wasn’t prepared to do that.  In the future, I’ll make sure to practice eating/drinking during a few runs.  I really should know better than to allow that to happen.

The number one takeaway for me this race is to trust my instincts and rely on perceived effort as opposed to heart rate data.  Even though I never felt that I was as fast or fit as I was in 2015, my heart rate was similar or even better.  This was true for races and training.  For this race, early on I felt that I was going to struggle later but forced myself onward anyway.  Honestly, I think I would run and race best without a watch or a heart rate monitor.  I think I have a good sense for how I should feel at all points during runs and races but let numbers get in the way sometimes.  I’m jealous of you guys who have heart rate data always sync up with effort.  Mine doesn’t work that way.

I suspect that one training mistake I made had to do with speed.  I didn’t do any interval sessions and I think I’m at my best when I’m doing those.  I didn’t do them during 2015 PR marathon training either but that training came right after a spring of doing them consistently.  

A last few topics…

I don’t know if any of you remember this, but pulling a “juxt” in this thread (well, actually the earlier version of this thread) use to mean running too fast early and end up quitting a race.  I’ve had a history of that.  I think this is the 6th time I’ve done it although I’ve contemplated it many more times.  Most people see this negatively and I get that.  I have a problem of stubbornly keeping on when the wise thing to do is ease up earlier.  I think I’m hyperfocused on setting new PRs.  In my mind, a DNF and finishing with a sub-goal time are equal.  This is something I need to transition out of.  Perhaps part of this comes from the fact that at 46 years old I’m probably on borrowed time for being able to set PRs.  I feel like it’s now or never.  At some point soon I’ll have to give that up and just try to run the best race I have the ability to.

I think this is the first time I somewhat properly trained for a marathon and didn’t find it grueling.  Part of that might be due to a mild winter with hardly any snow but I think I’m also getting use to the early morning routine.  I have some marathon soreness and I have some nagging injuries that I suppose I should give some time to heal but mentally I’ve ready to get back out there again.  I don’t know what I want to do next.  I was considering an ultra this fall, but now I’m not so sure.  For a while now I’ve felt that I’d get into ultras when I’d given up on getting faster on shorter distances but I’m not sure I’m ready to do that yet. 

 
Brony said:
Sucks, but props to you for all the training that you put into this one and for going for it. 
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Thanks.  I didn't address this in the post above, but it really doesn't bother me too much.  I got back in "good" shape and that's about as important to me as any race result.  I was also able to set an elusive 10K PR this cycle so that was really reward enough. 

 
Great read @Juxtatarot

The fuel/hydration thing is interesting. I remember some posts of yours mentioning your lack of intake on long runs, and couldn't imagine doing it myself. Obviously your body got used to it and learned to run despite it. It probably didn't like it though, thought you were a ####, and finally gave you a big "#### you" yesterday. Tough to change your nutrition on race day but hopefully somewhat easy to address next training cycle.

Congrats on a great effort.  :thumbup:

 
@Juxtatarot Once again marathons are really ####### hard. The past few years we've seen some great ones but many more that just leave you scratching your head. Well trained, talented runners that just have bad days. I wish for my sake I could figure out why so I can learn from others mistakes but most the time it's just a mystery. 

Anyway, I think you've got the right attitude about it. You had an amazing cycle and you did get a nice 10K PR. You don't really have anything left to prove. You've pretty much "been there done that" as far as goals go for us amateur runners. Also, pretty sure I gave you #### some years ago for pulling a "juxt" but I don't think you have anything to be ashamed of. No reason to do the suffer shuffle just to finish if you aren't feeling it. Like I said, nothing to prove. 

 
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MAC_32 said:
I'd tread lightly on the intensity of the strides. You'll feel real dumb if you tweak something on one of those. Maybe start off at or just below 5k pace then speed up as you go if things are clicking. 
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Yep.  Honestly I never sprint all out. Probably something we should do but I'm scared of injury. 

 
-OZ- said:
damn, but glad to see you went for it.  I saw on strava the 23.1 mile half-marathon and forgot about your race. :bag:  
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I forgot as well.  I said something like "Nice run!" on Strava.  And I believe it @Juxtatarot. 

You have nothing to be ashamed of.  Your pacing/training is one of the things I'm most jealous of in this thread. 

 
SteelCurtain said:
I forgot as well.  I said something like "Nice run!" on Strava.  And I believe it @Juxtatarot. 

You have nothing to be ashamed of.  Your pacing/training is one of the things I'm most jealous of in this thread. 
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Juxt's pace and heart rate. 

Duck's views.

Steve's pure kickassedness.

BnB's remarkable changes. 

Sand's bike rides in some epic places. :bag:

Y'all kick ###, but those five stand out.

 
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-OZ- said:
Yep.  Honestly I never sprint all out. Probably something we should do but I'm scared of injury. 
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I'll do them all out or near it now, probably will tomorrow actually, but when building mileage? Oh, no. If you can figure out how to focus on both increasing volume (to levels you haven't don't before) and incorporating max speed at the same time you're a better runner than I! 

I may feel differently whenever I do cycle two, but I think erring on the conservative side the first time through is the smart (boring) play.

 
MAC_32 said:
I'll do them all out or near it now, probably will tomorrow actually, but when building mileage? Oh, no. If you can figure out how to focus on both increasing volume (to levels you haven't don't before) and incorporating max speed at the same time you're a better runner than I! 

I may feel differently whenever I do cycle two, but I think erring on the conservative side the first time through is the smart (boring) play.
Click to expand...
Good point. It depends on your focus. 

 
Juxtatarot said:
I don’t know if any of you remember this, but pulling a “juxt” in this thread (well, actually the earlier version of this thread) use to mean running too fast early and end up quitting a race.  I’ve had a history of that.  I think this is the 6th time I’ve done it although I’ve contemplated it many more times.  Most people see this negatively and I get that.  I have a problem of stubbornly keeping on when the wise thing to do is ease up earlier.  I think I’m hyperfocused on setting new PRs.  In my mind, a DNF and finishing with a sub-goal time are equal.  This is something I need to transition out of.  Perhaps part of this comes from the fact that at 46 years old I’m probably on borrowed time for being able to set PRs.  I feel like it’s now or never.  At some point soon I’ll have to give that up and just try to run the best race I have the ability to.

I think this is the first time I somewhat properly trained for a marathon and didn’t find it grueling.  Part of that might be due to a mild winter with hardly any snow but I think I’m also getting use to the early morning routine.  I have some marathon soreness and I have some nagging injuries that I suppose I should give some time to heal but mentally I’ve ready to get back out there again.  I don’t know what I want to do next.  I was considering an ultra this fall, but now I’m not so sure.  For a while now I’ve felt that I’d get into ultras when I’d given up on getting faster on shorter distances but I’m not sure I’m ready to do that yet. 
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We all have our own motivations for doing what we do.  For setting the alarm for 0:dark:30 day after day.  For still getting the work done through brutal winters and 1000 suck index summers (well the rest of you guys, anyway).  For suffering through hard, long, grueling workouts.  For getting in a run that day, because that's what you're supposed to do.  For even stepping foot on a dreadmill.  For getting in one more interval, one more hill, one more mile.

Come race day, it's those personal motivations that drive each and every one of us.  @Juxtatarot, you and I are on opposite ends of the spectrum when it comes to training and racing and running goals.  I have mad respect for the work you (and so many others in here) put in to achieve those goals.  And if it's not your day to hit your personal goal, then no shame at all in pulling the plug, learning what you can, and getting ready for the next time.

Ultras will be there later, they're not going anywhere.  Keep chasing those PRs, you ain't done with them yet.

 
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ragincajun said:
So is it feasible to go from no running to half marathon in 9 months?  
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Totally.  This whole (initial) thread started on a bet to get from no running to a 10K in much less time than that, iirc.  

If you're really starting from nothing, google Couch to 5K or find the app.  Start there.  In 9 weeks you'll be running 3+ miles at a time, and running three times per week.   Once you're at that 9-10 miles a week mark, there are lots of online half marathon beginner training plans out there you can follow.  That gives you another 7 months to work up to running 10+ miles on a single run in training, and if you can do that a couple of times while running at least 2 other times per week you'll be able to complete a half marathon.

 
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I have the app for couch to 5k.  I started a few times over the past few weeks while I was traveling and had zero distractions, but once home fell off the wagon.  Let me add that I am around 264# down from an all time high of 304#.

My wife ran her first 5k about 2 weeks ago and signed up for the a Disney half marathon in feb.  she wants me to do it with her.

 
ragincajun said:
I have the app for couch to 5k.  I started a few times over the past few weeks while I was traveling and had zero distractions, but once home fell off the wagon.  Let me add that I am around 264# down from an all time high of 304#.

My wife ran her first 5k about 2 weeks ago and signed up for the a Disney half marathon in feb.  she wants me to do it with her.
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Congrats on the weight loss!  I started C25K to lose some lbs back in the day.  I still need to drop some lbs :bag:

Consistency/frequency is key.  That starts with 3 times a week, and you can complete a half doing that as long as you get the weekly long runs up over time.  

 
So as of 6:30 CST I told my wife I would run the Disney half marathon with her.  I guess I am committed now.  I have a lot of catching up to do!

 
ragincajun said:
So is it feasible to go from no running to half marathon in 9 months?  
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Yes, easily. When I started running 4 years ago, I signed up for an April half marathon. My first training run was on  the October 29th before that. So basically 6 months prior.

My very first run was 1.54 miles at a 16:32 pace. By the time of the half, I ran 13.1 miles at a 9:32 pace.

You can do it.

 
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What am I doing lol.

The longest I have ever run has been day 1&2 of the couch to 5k.  Prior to that it was a 200.  I ran about an 11 second 100 so I thought I was bad, until I ran the 200 at the same clip and almost passed out at the end.

 
ragincajun said:
What am I doing lol.

The longest I have ever run has been day 1&2 of the couch to 5k.  Prior to that it was a 200.  I ran about an 11 second 100 so I thought I was bad, until I ran the 200 at the same clip and almost passed out at the end.
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I couldn't walk a mile a year before I ran a 1:48 HM in 2014. 

 
ragincajun said:
So is it feasible to go from no running to half marathon in 9 months?  
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Sure.  Unless you're pregnant.

There's a joke here somewhere I'm just striking out. 

But yes, absolutely there's time to build. 

 
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Reminds me of back in 2008, after being barely trained for a HM, my buddy suggesting we do a HIM. we finished after about 9 months of training. He had never swam other than messing around in the pool or lake as a kid.  

You have plenty of time. 

Welcome to strava! Don't worry too much about what others are doing just yet, it's cool to see but don't draw any comparisons.

 
-OZ- said:
Reminds me of back in 2008, after being barely trained for a HM, my buddy suggesting we do a HIM. we finished after about 9 months of training. He had never swam other than messing around in the pool or lake as a kid.  

You have plenty of time. 

Welcome to strava! Don't worry too much about what others are doing just yet, it's cool to see but don't draw any comparisons.
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This.  You can use me as reference seeing as I am an outlier in this group  :D

 
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