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Ran a 10k - Official Thread (17 Viewers)
- Thread starter Ned
- Start date
Brony
Footballguy
Pretty awesome. I asked my 11 yo daughter if she wanted to go to a 5K this weekend just 5 minutes away and she said "no way".
Hang 10
Footballguy
Hey, just got back from vacation. Did I miss anything?
But seriously, so stoked for you @SFBayDuck! We have all seen your years of dedication just to get to this race. Must have been amazing to see that finish line. Very inspiring.
But seriously, so stoked for you @SFBayDuck! We have all seen your years of dedication just to get to this race. Must have been amazing to see that finish line. Very inspiring.
JShare87
Footballguy
I am a little more than 4 weeks out from my marathon. I was supposed to do an 11 mile easy run this morning. Unfortunately, I got a 24 hour bug of some sort and threw up and ungodly amount of stuff every hour or so last night. So, I didn't run and was wondering if it was ok to miss a training run. Also, at the end of the week, my plan says to run an 8-15K tune-up race on Friday and then a 17 miler on Saturday. That doesn't seem right or possible in my opinion. I would assume my body would need a rest after a 15K race at max effort, not a 17 mile long run. Maybe elite runners will be able to accomplish this, but I just don't think it's a good idea. Should I skip the race and do the 17 mile long run or skip the long run and do the race or both? Curious as to how I should approach all of this. As usual, any advice would be much appreciated.
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-OZ-
Footballguy
First, yes it's "okay" to miss a run here and there.
I don't know what training program you're using but there is some benefit in going hard one day, then slow and long the next. And I do mean slow. Walk some if it helps. The second day is about moving on tired legs.
http://www.runnersworld.com/race-training/tune-up-for-successful-racing
MARATHON
Regina Joyce was the 1981 NCAA 3,000m champion and ran for Ireland in the inaugural women's marathon at the 1984 Olympics. She resides in Redmond, Wash., where she coaches and competes as a masters athlete. Joyce considers tune-up races to be critical for marathon preparation. "They're basically your measuring stick," she says. "Are you getting stronger? Are you getting faster? Are you ready?"
What Distance & When
"I think the ideal situation would be to run a 10K early in your preparation," says Joyce. "Then run a half marathon as far out as you can, maybe five to six weeks. And then after you've started your taper, a 5K about a week to 10 days before your marathon."
Expectations & Adjustments
Joyce advises running tune-ups "fast and relaxed," without worrying about a particular finish time. "The key is to keep your eye on the goal. Sometimes you do go out and run your fastest 5K of all time, and that just adds to the joy of it. But the marathon is your target." She cautions against making training adjustments based upon tune-ups. The only time she's done that was while training for the 2009 Portland Marathon. "I ran a half marathon a month earlier and just felt horrible," she says. "I felt like I'd overdone it, and I took three or four days off . I allowed myself to recover." A month later, Joyce ran a great marathon.
Mistakes
"The mistake a lot of people make," says Joyce, "is to train harder after a disappointing tune-up race." Instead, runners should recognize that a poor result probably indicates the need for recovery, not more work. "They need to listen to their bodies and back off ," says Joyce.
MAC_32
Footballguy
Bug could be a sign of over training. I'd still plan on a 10kish race, but don't hesitate to dial it back to 90% effort or thereabouts. Remember, this is not the goal race.
I know the post race long run seems daunting, but you may surprise yourself. It'll be a grind, but a beneficial one. So long as you go slow like @-OZ- said. This is supposed to be the point in training that gets hard, your recovery awaits in just 10 days!
Hang 10
Footballguy
There's a 15k race on Friday where you live? I definitely wouldn't do both...well, actually I would but I would combine them. Find a race on the Saturday you're supposed to run long and do a long warm-up and then race and then cool down. If you don't get quite 17 I wouldn't worry bout it. But I would not follow that schedule back to back. This is your first marathon and you just said that you'll be coming off being sick. Sounds too risky.
JShare87
Footballguy
No there isn't a race around me. My training log says to do a tune up race. I was just going to run like I was in a race. Then the following day it says to run 17 miles, so essentially it wants me to run 26 in a 2 day span. It is the Pfinzinger plan. I'll give it a shot, just thought it was weird considering most high effort runs were followed by a rest or recovery day. Thanks for the input, fellas!
Hang 10
Footballguy
Well, if that's your plan and you're over your sickness, then trust your plan. I'm just saying don't be so rigid about your plan if you're not feeling it. With only 4 weeks to go, your fitness is pretty much what it's going to be come marathon time. You can't make a great marathon at this point but as I've learned, you sure can screw one up!
On my end, after running in hot ### Mexico all last week, I came home to some mid 60 degree mornings and I feel pretty great. Thought about racing this weekend but there's no good options and I don't feel like racing on the 4th so I decided to give that #MyMile strava challenge a shot this morning. Ran 2 warm up miles with about 5 strides and let er' rip... Pretty pleased to say that I PR'd by about 13 seconds. Ran a mile in 5:12. Last year at my track race I ran 5:25.
That #### really hurt though. My legs were feeling pretty rubbery by the last .25 mile.
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JShare87
Footballguy
Hang 10
Footballguy
2 years ago I errd on the side of caution and took rest when I needed it and last year I went all in at the end before my taper. 2 years ago I ran a 3:08 and last year I DNF'd. I guess that's why a bit more cautious. Getting to the start line healthy is my highest priority for my next go at Boston.
Brony
Footballguy
My takeaway from this is that I need to go to a Mexican resort soon to get my race times down!!
Great mile PR!!! Is that all time low for you?
Brony
Footballguy
I'll be doing a 5K this weekend and have the option of 3 that are within 5 miles of my house. Still haven't registered and debating.
1. Saturday - run a runway 5k. I know someone walking. Last year had 300 people.
2. Sunday - neighborhood 5K. 730a start Last year had 700 people. I should know a couple people there.
3. Sunday - neighborhood 5K. 900a start First year for the event. Probably won't know anyone but sponsored by a bar and includes 2 beers.
Leaning towards #2 just because the start time is earlier. Weekend weather so far looks good enough that sun or shade shouldn't matter.
No, I'm not running all 3 as would be the usual advice here.
1. Saturday - run a runway 5k. I know someone walking. Last year had 300 people.
2. Sunday - neighborhood 5K. 730a start Last year had 700 people. I should know a couple people there.
3. Sunday - neighborhood 5K. 900a start First year for the event. Probably won't know anyone but sponsored by a bar and includes 2 beers.
Leaning towards #2 just because the start time is earlier. Weekend weather so far looks good enough that sun or shade shouldn't matter.
No, I'm not running all 3 as would be the usual advice here.
Hang 10
Footballguy
You could just try getting ####faced by a pool locally. You gotta be drinking Dos Equis and bottom shelf tequila tho...
And yes, it's a lifetime PR. I didn't run in high school or college so I've never run faster.
Hang 10
Footballguy
Brony
Footballguy
-OZ-
Footballguy
on the get to the start line healthy. Maybe "race" the 15k and see how it feels the next day. Last week I ran a 9 mile tempo and felt like crap the next day so took it off, but then I'm not in marathon training.
I'd probably do #2 but 3 could be fun. Maybe both 2 and 3 if doable, and just take #3 easy?
Hang 10
Footballguy
Yes, you are! Your training has been on another level lately.
Maybe "race" the 15k and see how it feels the next day. Last week I ran a 9 mile tempo and felt like crap the next day so took it off, but then I'm not in marathon training.
-OZ-
Footballguy
Just thinking on the run this morning - which for whatever reason was miserable after 90 minutes, I'm going after some 10k marks next year. That thought might have came to me while listening to Lucho talking about his 400 meter track meets. and how those are harder than Leadville.
Hang 10
Footballguy
Next year?? I don't know how you can train like you do without a major race coming up soon.
Just thinking on the run this morning - which for whatever reason was miserable after 90 minutes, I'm going after some 10k marks next year. That thought might have came to me while listening to Lucho talking about his 400 meter track meets. and how those are harder than Leadville.
-OZ-
Footballguy
November is only 18 weeks away. Probably time to start training
Seriously though, Pinhoti scares the #### out of me enough to keep me motivated now.
JShare87
Footballguy
SteelCurtain
Footballguy
If you aren't sick, I would follow the plan. The idea is to run on tired legs. 4 weeks out still gives you the time to recover. My only feedback would be to make sure the 17 mile run is slow and easy.
Good luck!
SteelCurtain
Footballguy
tri-man 47
Footballguy
It strikes me that we've added a new verb to the thread. We can Sand the start of a race; and if we gut out (literally) a tough finish, we've Ducked the end of it.
Brony
Footballguy
What is this "take easy" thing you speak of?
I'd probably do #2 but 3 could be fun. Maybe both 2 and 3 if doable, and just take #3 easy?
-OZ-
Footballguy
-OZ-
Footballguy
ChiefD
Footballguy
SFBayDuck
Footballguy
Still working on the race report, hoping to get it done today or tomorrow. Also looking through some of the footage from the GoPro I carried as well as what my daughter got, and thought I'd share this quick clip to give a peak into a part of the trail and what the course is like through The Canyons. If you look at the elevation profile this is shortly after Last Chance aid station, about 44 miles into the race, looking across the canyon toward Devil's Thumb. To further set the scene it's about 4:30 PM or so, 11 1/2 hours into the race, and probably 95-100 degrees.
ThreeThousand
Footballguy
tri-man 47
Footballguy
...a reason I'm kind of glad I paced through the night. If I'd have seen some of the drop offs (very tame compared to this), I probably would have freaked out.
-OZ-
Footballguy
ChiefD
Footballguy
SFBayDuck
Footballguy
I was thinking about that out there, as I've been on that section of trail a few times in daylight. It's not like being up high in The Canyons, but there are definitely some good 300'-400' drops in a few sections.
How has the rest of your trip been?
ChiefD
Footballguy
It's actually funny you post this. I have no plan yet for a fall race. Been waffling back and forth on signing up for a half marathon. My plan for now is to run every other day just to keep some kind of base going, and try to get a long run in every weekend.
Anyway, I get home from work yesterday, and it's brutal. SI of 162. So I walk in the door, and I'm thinking about it, and I look at my running shoes, and this thought jumped into my head:
"Duck ran 100 miles in the mountains you big pooooooooosay. Get out there and run."
So I squeezed out 3.25 painful miles.
gruecd
Footballguy
WWDD??It's actually funny you post this. I have no plan yet for a fall race. Been waffling back and forth on signing up for a half marathon. My plan for now is to run every other day just to keep some kind of base going, and try to get a long run in every weekend.
Anyway, I get home from work yesterday, and it's brutal. SI of 162. So I walk in the door, and I'm thinking about it, and I look at my running shoes, and this thought jumped into my head:
"Duck ran 100 miles in the mountains you big pooooooooosay. Get out there and run."
So I squeezed out 3.25 painful miles.
SFBayDuck
Footballguy
Duck wouldn't be able to run the easy run paces most of you fools run on his best interval day, that's what Duck would(n't) do.
It's like when someone tells me they "only run marathons". I always say that there is nothing "only" about a marathon, and I don't run them because they're too damned hard. Same applies for 5Ks, 10Ks, halfs, whatever. Hell the last time I ran a 10k I was hurt for 3 months afterward! Meanwhile, I feel like I could get out there today and get a few miles in.
Don't worry, I'm not going to.
-OZ-
Footballguy
JShare87
Footballguy
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Osaurus
Footballguy
Always hard for me to run at night because I get home and I'm gassed. Of course almost getting hit by lightning last night was motivating to say the least.
