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Ran a 10k - Official Thread (5 Viewers)
- Thread starter Ned
- Start date
SFBayDuck
Footballguy
With Canyons 100K recovery behind me, I moved into the final training block this week for States - Endurance/SteadyState. Koop describes this as:
Wednesdays workout I had 3 Strava segment PRs, and today I had 7 - on a trail and fire road I've run probably close to 100 times. So I've got that going for me!
Tomorrow is an off day of running, but I'll have 8+ hours on my feet volunteering at an aid station at a local 50K. Then planning a long run (3-4 hours) on Sunday that should push me over 10 hours and 6K' vert for the week. I'm heading into the biggest volume I've ever done over the next few weeks with 12, 16, and 14 hours planned with a whole bunch of climbing and descending mixed in. I just have to get through that and stay healthy, and then it's taper time!
Have a good weekend everyone!
43 days. #seeyouinsquaw
Wednesday I did 1:45 with one 30 minute SSR interval, and today was 2:00 with 2 x 30. I'm still trying to dial in the intensity a little, and probably am bouncing around between 6-8 RPE but I think I'm getting it. Due to the hip/glute tightness I experienced that caused me to cut back on the tempo phase a little, I'm trying to do much of these on uphills or at least rolling terrain. I also need a couple of good downhill workouts over the next few weeks, so today I did one 30 minute interval uphill, and the other back down - that was tough, and I'm feeling it in the quads so it did the trick.
Wednesdays workout I had 3 Strava segment PRs, and today I had 7 - on a trail and fire road I've run probably close to 100 times. So I've got that going for me!
Tomorrow is an off day of running, but I'll have 8+ hours on my feet volunteering at an aid station at a local 50K. Then planning a long run (3-4 hours) on Sunday that should push me over 10 hours and 6K' vert for the week. I'm heading into the biggest volume I've ever done over the next few weeks with 12, 16, and 14 hours planned with a whole bunch of climbing and descending mixed in. I just have to get through that and stay healthy, and then it's taper time!
Have a good weekend everyone!
43 days. #seeyouinsquaw
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Hang 10
Footballguy
So I guess the equivalent time was 19:11(192) and 2/187 overall at today's 5k. I thought I may a shot a "W" today but as per usual there was one dude who looked pretty fast. I said, "so what are you going to run 17 min today, or what?"...he says, "probably 17:30". ####..."Well, I guess you're going to win then..."
After that I figure I'd just try to run somewhat even splits and make it respectable. I did have one guy challenge me for 2nd...he passed me just after a mile but he only held that lead for 1/2 mile or so. For the most part though it was just boring & painful. That last mile seemed to take forevah. But hey, just another reminder that 5k's hurt in case I had forgotten.
Overall I'd say I'm pleased with the run. I mean hey, not too bad for a guy avg 20 miles a week lately.
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-OZ-
Footballguy
do you run facing traffic or with? I always face traffic, I want the ####ers to see me before they run me over. (and it gives me a chance to move over if needed)
I'm becoming a Strava
A buddy from HS posts about his swimming on FB every so often, I keep telling him to join Strava. I don't think I've posted on FB about a workout in years now. A race, sure. 
Osaurus
Footballguy
Always face traffic, but in my neighborhood folks are pulling out of driveways pretty fast and don't look. I've been nipped by dogs a couple of times this year too. People drive too fast and don't give a ####. Kids on bikes too think they own the place. My new route is far less congested and I will be running it far more moving forward.do you run facing traffic or with? I always face traffic, I want the ####ers to see me before they run me over. (and it gives me a chance to move over if needed)
I'm becoming a Strava
-OZ-
Footballguy
Oof.
I'm so happy my backyard is a 2.5 mile Greenway (our neighborhood is the only one with sidewalks connecting to the Greenway) which connects to a longer hard trail off the street.
Would prefer a wooded real trail but this is nice.
tri-man 47
Footballguy
A bunch of training ...back to timed runs ...new running shoes!
M: (am) Dumbbells; (late pm) Swim - 2,500 yards (50 laps), 33 laps with paddles (32:50)
T: (am) Run - 6 miles with fartlek; (pm) leg/hip stretching
W: (early pm) Bike - 50 minutes with a killer 10 minutes early (22+ mph); (pm) Dumbbells
Th: (am) Run - 5 miles, w/4 miles tempo @ 7:38/mile; (pm) 250 push-ups
F: (am) Bike - 60 minutes with a tick off the resistance and fast (100 rpm) spin (22.5+ mph); (pm) Swim - 1,000 yards (20 laps) with 12 laps @ :58.5/lap
S: (am) Run - 12 miles easy at 8:25/mile
S: (pm) Dumbbells
Very pleased to see the pace on the tempo run and the sustained pace on a long run on tired legs ...first pace run, and first timed runs, since late October. Also encouraged by the speed on the Friday bike and swim workouts.
Went to a well-regarding running store (**** Pond's) for careful assessment of shoes on Friday. After some decades in Asics, ended up buying Saucony's - Triumph ISO 3's for training (8 mm drop) and the super lightweight Fastwitch for racing (4 mm drop; just 6.4 oz).
M: (am) Dumbbells; (late pm) Swim - 2,500 yards (50 laps), 33 laps with paddles (32:50)
T: (am) Run - 6 miles with fartlek; (pm) leg/hip stretching
W: (early pm) Bike - 50 minutes with a killer 10 minutes early (22+ mph); (pm) Dumbbells
Th: (am) Run - 5 miles, w/4 miles tempo @ 7:38/mile; (pm) 250 push-ups
F: (am) Bike - 60 minutes with a tick off the resistance and fast (100 rpm) spin (22.5+ mph); (pm) Swim - 1,000 yards (20 laps) with 12 laps @ :58.5/lap
S: (am) Run - 12 miles easy at 8:25/mile
S: (pm) Dumbbells
Very pleased to see the pace on the tempo run and the sustained pace on a long run on tired legs ...first pace run, and first timed runs, since late October. Also encouraged by the speed on the Friday bike and swim workouts.
Went to a well-regarding running store (**** Pond's) for careful assessment of shoes on Friday. After some decades in Asics, ended up buying Saucony's - Triumph ISO 3's for training (8 mm drop) and the super lightweight Fastwitch for racing (4 mm drop; just 6.4 oz).
SFBayDuck
Footballguy
It's been awhile, so I added a few pics to my Strava record today. Got out there in time to see the sun rise, and didn't see another person for the first 2+ hours of my run this morning, on just a perfect day. At the end I added in a steep climb (16.4% over .6 miles) and hiked hard, a good solid effort.
For the week, 10:02, 52 miles, and 7,303' elevation gain. My quads and hips are feeling it!
SFBayDuck
Footballguy
Osaurus
Footballguy
5k was pretty humid yesterday and my time was disappointing to say the least. No calf muscle damage like last year (I literally hobbled across the finish line) so good enough I guess. I have another shot at this course next month where it will probably be hotter and as humid if not more so. This time of year sucks down here IMO. Mrs. Osaurus reminded me that all the work I do in the next three months will pay dividends come next PR season. That is motivation enough for me. Moar gym time and continue to run greater distance (early morning or evening) are the plan for the Summer.
JShare87
Footballguy
I'm right there with you in dealing with this Florida weather. 140 SI this morning before the sun even thought about coming out. Keep it up though, all the work will pay off.
-OZ-
Footballguy
Tampa? Yeah, we southerners don't pick our location for the summers. But the winters are nice. And you're close to a beach so quit your whining.
JShare87
Footballguy
pbm107
Footballguy
-OZ-
Footballguy
gruecd
Footballguy
So I did an easy 13.1 on a paved bike trail on Saturday morning, and I'm pretty sure the road marathon is out. Trails are just soooooo much more enjoyable for me right now. I still haven't made up my mind for sure, but right now I'm inclined to listen to ned and tri and just keep doing what I'm doing and having fun....
To that point, I signed up last night to do my first Obstacle Course Race, Terrain Race Wisconsin on June 17. My buddy is a big OCR guy, and he's been after me for a while to run one with him, so I figured I'd give it a shot. We signed up for the 10K course, but in true ultra fashion, we bought the "unlimited lap" option, and we're planning to do it three times (18+ miles with at least 60 obstacles). I think it'll be fun doing something different!
To that point, I signed up last night to do my first Obstacle Course Race, Terrain Race Wisconsin on June 17. My buddy is a big OCR guy, and he's been after me for a while to run one with him, so I figured I'd give it a shot. We signed up for the 10K course, but in true ultra fashion, we bought the "unlimited lap" option, and we're planning to do it three times (18+ miles with at least 60 obstacles). I think it'll be fun doing something different!
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-OZ-
Footballguy
Nothing right now and the thought of running a marathon down south in the warmer months sends me into
Maybe if there's something in early October. I'll joke with Osaurus about the south, but he's absolutely right, running down here in the next few months is going to be rough both physically and mentally. Maybe I'll incorporate more easy days with some swimming or riding once or twice each week.
I'm also looking at starting a new job in a few weeks, I think I can get on the flex schedule where I get every other Friday off. On those Fridays, run long (something like 4 hours and build from there) in the morning and spend the rest of the day with the fam.
I have little doubt that after finishing Pinhotti I'll want to ride more next year.
ETA: thanks for the compliment regarding the training. Funny though, my time spent training hasn't increased much from last year - it's been between 36-44 hours per month for a long time now. It's just been a lot more running.
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-OZ-
Footballguy
those guys are wicked-smaht. Ask yourself why you're doing something. If the answer isn't readily apparent, do something else where the answer is clear. Have fun with it. If you want to set another PR later, you can.
pbm107
Footballguy
It’s kind of a shame you don't have anything scheduled, since you have been on Strava I haven’t seen you in this good of running shape. I’d bet in decent conditions you could PR at any distance you wanted right now.Nothing right now and the thought of running a marathon down south in the warmer months sends me into
Maybe if there's something in early October.
MAC_32
Footballguy
I'm not going to sign up until the week of, but I'm preparing to see how fast of a mile I can run. I've exceeded expectations on each of my priority workouts the last 3 weeks (both the longer stuff and the speed work) while continuing to experience gains strength training, so without anything else on my radar - it's time.
Race is June 10, so if I get to June 1 healthy I'll sign up...unless long range says it'll be 90 or something stupid like that.
Race is June 10, so if I get to June 1 healthy I'll sign up...unless long range says it'll be 90 or something stupid like that.
Ned
Footballguy
Osaurus
Footballguy
MAC_32
Footballguy
Juxtatarot
Footballguy
Nigel
Footballguy
Speaking of HR I got my wife a Peloton chest strap for Mothers Day and have used it the past three rides (not very considerate as I do my rides before hers in the mornings and leave it a sweaty mess). The data shows up on the screen along with the other metrics. This morning I did a tabata ride which is a series of hard intervals separated by rest half the length of the interval. Today they were 40 and 60 sec efforts with 20/30 easy in between for most of the 45 min ride. It's a beast.
I finished the last interval with 2 min left and started the cool down when I saw Joe Rider, a 30 something male from OKC, flying up the leaderboard and threatening my top 30 of 490 finish. So of course I had to hammer it and fend him off. Finished 29, unclipped quickly and hurled in the trash can next the bike. My 2nd Peloton-puke. Anyway, HR peaked at 172 at the end which I'm going to assume is about my max, seems low but meds keep it from working harder than it wants to. I do a lot of endurance rides that are HR zone-specific, been doing them by feel but will be fun to do them with real data and tracking progress going forward.
I finished the last interval with 2 min left and started the cool down when I saw Joe Rider, a 30 something male from OKC, flying up the leaderboard and threatening my top 30 of 490 finish. So of course I had to hammer it and fend him off. Finished 29, unclipped quickly and hurled in the trash can next the bike. My 2nd Peloton-puke. Anyway, HR peaked at 172 at the end which I'm going to assume is about my max, seems low but meds keep it from working harder than it wants to. I do a lot of endurance rides that are HR zone-specific, been doing them by feel but will be fun to do them with real data and tracking progress going forward.
2Young2BBald
Footbaldguy
I appreciate you sharing the HR info as it motivated me to shoot for my current HR max on the bike last night. When I was doing triathlons, my "sweet spot" for my HR on the run was right around 162 BPM. Whereas, unless I was chugging up a big hill, I could never get my bike HR over 155. Knowing that my old run max was about 182, I spent most of class last night a gear or two above target and 10 to 15 RPMs above as well to push my HR. I had touched 170 once or twice, but my typical max has been around 168. Right around the 40 minute mark, I hit 172 BPM. And while I didn't :X I was gassed and ended up losing almost 3 pounds in class. Just rambling here, but I'd guess your HR max on the bike isn't low, just lower than what you are used to when running.Nigel said:
Ned
Footballguy
tri-man 47
Footballguy
I'll take your hurl and raise you a blood-in-the-urine after a 10 mile run on very tired legs and a hot day this a.m. :flex?:
jb1020
Footballguy
JShare87
Footballguy
That sounds like fun. Anyone in here ever have an ingrown toenail hurt so bad you're unable to walk? That's what I'm dealing with at the moment. I am scheduled to run 20 miles in the next 36 hours. We'll see how it goes.
Osaurus
Footballguy
Ouch. I guess I won't complain about the soreness under my left knee that stopped me from running the last couple of nights. I walked a bunch today, but not the same.
AAABatteries
Footballguy
I may dip my toe back in here - much to @Ned's chagrin. Finally lost enough weight to start consider "running" again. I did two miles last night and lifted today. Knees felt good. I'll probably go really slow with the running but will start swimming with earnest this week as the outdoor pool opens in our neighborhood. I don't think I posted in here since I did a sprint tri 2 years ago - I need to to learn some balance and not be all in or all out.
Ned
Footballguy
Welcome back, GB.I may dip my toe back in here - much to @Ned's chagrin. Finally lost enough weight to start consider "running" again. I did two miles last night and lifted today. Knees felt good. I'll probably go really slow with the running but will start swimming with earnest this week as the outdoor pool opens in our neighborhood. I don't think I posted in here since I did a sprint tri 2 years ago - I need to to learn some balance and not be all in or all out.
Kafka
Footballguy
You haven't? Why? Did you just finish?I may dip my toe back in here - much to @Ned's chagrin. Finally lost enough weight to start consider "running" again. I did two miles last night and lifted today. Knees felt good. I'll probably go really slow with the running but will start swimming with earnest this week as the outdoor pool opens in our neighborhood. I don't think I posted in here since I did a sprint tri 2 years ago - I need to to learn some balance and not be all in or all out.
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AAABatteries
Footballguy
at the thread title
AAABatteries
Footballguy
Kafka
Footballguy
AAABatteries
Footballguy
If anybody DNFs this weekend I'm willing to take responsibility - my apologies.
Kafka
Footballguy
Let's turn those pleasantly proportioned fat(?
)* ? 's , into flat ?'s! We should all know by now that flat is where it's at! *this is an extremely upbeat & positive thread where even Delawareans & Georgians can get along...if I transgressed, just run, bike & swim 2 more miles out of spite. That'll learn me.
SFBayDuck
Footballguy
tri-man 47
Footballguy
-OZ-
Footballguy
Yeah, just stay away from those Oregonians and Alabamians.Let's turn those pleasantly proportioned fat(?
*this is an extremely upbeat & positive thread where even Delawareans & Georgians can get along...if I transgressed, just run, bike & swim 2 more miles out of spite. That'll learn me.
ragincajun
Footballguy
