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Ran a 10k - Official Thread (5 Viewers)
- Thread starter Ned
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SFBayDuck
Footballguy
A 50 miler by Xmas? Awesome!150SI, 77° / 73° dew point, 90% humidity in October can...
On the plus side, my 9yo set a goal of 50 miles by Christmas.
-OZ-
Footballguy
Sand
Footballguy
Heck, even I could do 50 miles in 1800 hours.
Anyway,
, been a while. I'm finally not working 60+ hours a week, so am trying to get back into it. I'm officially on Day 4 of a six month training cycle for a race I hope to partake in next April. Lost 6 lbs in the last two days, so that's a start. I'm figuring that's sustainable, right?
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mr. furley
Footballguy
i've done the weight loss math. checks out. you're good to go.Heck, even I could do 50 miles in 1800 hours.
Anyway,
Hang 10
Footballguy
Bruh...150SI, 77° / 73° dew point, 90% humidity in October can...
On the plus side, my 9yo set a goal of 50 miles by Christmas.
It's been absolutely brutal here since Saturday. I'm trying to have a recovery week and this #### ain't helpin.
pbm107
Footballguy
Yeah because of the weather this past weekend's runs took a lot out of me, I wasn't able to do my planned interval session on Tuesday. It looks like next week should be better around here, but not in time for my marathon pace run on Sunday.
-OZ-
Footballguy
Yep. I Started today with the idea that I'd warmup for 2, go MP for 6, then cool down for 2. Wasn't happening.
Juxtatarot
Footballguy
Since we're complaining about stuff today...
I took a week off to rest a hamstring issue and my HR is up about 7 or 8 beats per minute on easy runs. It will take longer than a week to gain that back. I'm really surprised I lost so much so quickly.
I took a week off to rest a hamstring issue and my HR is up about 7 or 8 beats per minute on easy runs. It will take longer than a week to gain that back. I'm really surprised I lost so much so quickly.
SFBayDuck
Footballguy
Remember that HR can impacted by so many things (SI, sleep, caffeine, stress), so I wouldn't, uh, stress over one data point.
And for my complaining - had a calf setback over the weekend, so didn't do anything Sunday-Tuesday other than get treatment on it on Monday. Today I hiked up Bald Hill, and have had a smoke headache and a scratchy throat ever since. It wasn't too bad when I started, but the winds shifted and smoke started coming in and was sitting right around the 600-1000' elevation level that I was mostly at. Fun.....
gianmarco
Footballguy
Ok, gentlemen. Looking for some advice.
I've tried to look at various 15k training schedules just to have an idea of what I should do even though I'm not going to follow one exactly. Thing is, they are all over the place. With most of you seeing what I've done and what I'm doing, I'm hoping to get some ideas.
Leading up to the race the previous week, I was doing about 16-17 miles per week. It was usually one longer run of 5.5 miles and the other 3 in the 3-4 mile range.
For this 15k coming up, I'm really not setting a particular goal just yet. I'd like to just run this next month and see how things go and then reevaluate. I'm fine not pursuing this as aggressively as my first one.
Over the last 5 days, I've done 3 runs of about 6 miles and these have felt easier than even my 3-4 mile runs from 2-3 weeks ago. Improvement has been made. But, I don't want to overdo it as my weekly total is already up over 20 miles. Still, I feel great now.
Which of these makes more sense:
1). Keep most runs in the 3-4 mile range and do one longer run in the 8-9 mile range each week?
2). Make these 6 mile runs my new base and run these more. If so, do I do one longer run in addition, understanding it will bump my total to the 25/week range?
3) Something else?
As I mentioned in my last post, I'm actually feeling better and get faster when I hit the 4 mile mark. Today's 6 mile run was ridiculously easy for me. I just want to be careful and not do too much at this point.
I've tried to look at various 15k training schedules just to have an idea of what I should do even though I'm not going to follow one exactly. Thing is, they are all over the place. With most of you seeing what I've done and what I'm doing, I'm hoping to get some ideas.
Leading up to the race the previous week, I was doing about 16-17 miles per week. It was usually one longer run of 5.5 miles and the other 3 in the 3-4 mile range.
For this 15k coming up, I'm really not setting a particular goal just yet. I'd like to just run this next month and see how things go and then reevaluate. I'm fine not pursuing this as aggressively as my first one.
Over the last 5 days, I've done 3 runs of about 6 miles and these have felt easier than even my 3-4 mile runs from 2-3 weeks ago. Improvement has been made. But, I don't want to overdo it as my weekly total is already up over 20 miles. Still, I feel great now.
Which of these makes more sense:
1). Keep most runs in the 3-4 mile range and do one longer run in the 8-9 mile range each week?
2). Make these 6 mile runs my new base and run these more. If so, do I do one longer run in addition, understanding it will bump my total to the 25/week range?
3) Something else?
As I mentioned in my last post, I'm actually feeling better and get faster when I hit the 4 mile mark. Today's 6 mile run was ridiculously easy for me. I just want to be careful and not do too much at this point.
MAC_32
Footballguy
@gianmarco the general rule is to avoid increasing mileage more than 10% per week. I think increasing the short run is a great idea, but I would hold off on increasing the long run for at least a couple of weeks. Re assess things then after you have a couple weeks of increased mileage under you.
tri-man 47
Footballguy
Then again, I'm a fan of the 80'ish minute runs, so getting up to 8-9 miles would have benefits.MAC_32 said:
As for me - not a complaint! I'm actually pleased that I ran four days in a row last week (part of a 30 mile week) with no ill effect from my bone spur/heel issue. It's a little stiff and sore at times, but it's not really a limitation at this point! Also, with several weeks of decent mileage, I feel like I've regained the ability to push pace, if and when I choose. I just don't have my high-speed 'pop' yet ...but I'm working on it.
Osaurus
Footballguy
Hang 10
Footballguy
The SI was only 144 this morning. Felt chilly.
But yeah, I hear you. I have 18 & 10 this weekend and the weather is only looking slightly better. Stoked that the cool is coming for my last big week tho. It can't come soon enough...
Hang 10
Footballguy
@gianmarco
This is just my humble opinion but I think if you want to continue to improve you'll get the best bang for your buck by adding days of the week you run over running further the days you do run. This will give you more structure to really add mileage when you're ready for it. So if you add a day, just add a 2 miler or something small. Eventually that run can grow with the rest of your runs. I agree with @MAC_32 that you probably don't need to run anything longer than 6 or so yet.
This is just my humble opinion but I think if you want to continue to improve you'll get the best bang for your buck by adding days of the week you run over running further the days you do run. This will give you more structure to really add mileage when you're ready for it. So if you add a day, just add a 2 miler or something small. Eventually that run can grow with the rest of your runs. I agree with @MAC_32 that you probably don't need to run anything longer than 6 or so yet.
ChiefD
Footballguy
Weather finally cooled off here, so the last few days runs have been pretty good. Finally feeling good and strong again......BUT......
....here comes a bad cold I got from my daughter. And it is settling in bad. With my race coming up next Saturday, I think God is really trying to tell me something.
I'm honestly starting to think there just isn't any way I can train for a long distance race anymore. With every 2 steps forward, I get 3 steps back. Between the stomach stuff and the way my body is responding, there just isn't any consistency to feeling good.
I think this is just my new normal, and I'll just have to deal with it. Bah.
....here comes a bad cold I got from my daughter. And it is settling in bad. With my race coming up next Saturday, I think God is really trying to tell me something.
I'm honestly starting to think there just isn't any way I can train for a long distance race anymore. With every 2 steps forward, I get 3 steps back. Between the stomach stuff and the way my body is responding, there just isn't any consistency to feeling good.
I think this is just my new normal, and I'll just have to deal with it. Bah.
Hang 10
Footballguy
So your race is a week from Saturday? If so, just finish off this week the best you can and then get an extra day of rest next week if the cold is still lingering. Also, make sure you hydrate. You should be tapering anyway. The horse is already in the barn at this point. Don't panic now because you caught a sniffle.Weather finally cooled off here, so the last few days runs have been pretty good. Finally feeling good and strong again......BUT......
....here comes a bad cold I got from my daughter. And it is settling in bad. With my race coming up next Saturday, I think God is really trying to tell me something.
I'm honestly starting to think there just isn't any way I can train for a long distance race anymore. With every 2 steps forward, I get 3 steps back. Between the stomach stuff and the way my body is responding, there just isn't any consistency to feeling good.
I think this is just my new normal, and I'll just have to deal with it. Bah.
mr. furley
Footballguy
if it's the flu/allergy hybrid thing that's going around the country....glllllllllllllllllllllllllllllllllllllllllllllWeather finally cooled off here, so the last few days runs have been pretty good. Finally feeling good and strong again......BUT......
....here comes a bad cold I got from my daughter. And it is settling in bad. With my race coming up next Saturday, I think God is really trying to tell me something.
I'm honestly starting to think there just isn't any way I can train for a long distance race anymore. With every 2 steps forward, I get 3 steps back. Between the stomach stuff and the way my body is responding, there just isn't any consistency to feeling good.
I think this is just my new normal, and I'll just have to deal with it. Bah.
ThreeThousand
Footballguy
Hey guys,
Sticking my head back in here - I was going to do a race report for IM Chattanooga, but life has just gotten in the way. Short and sweet story - race time 11:30:33 (1:01 swim, 5:58 bike, 4:19 run), 34th place in M35-39 and 226 overall. We had fall break the week after Chattanooga, so we drove to Disney World the day after the race. I don't recommend trying to recover from an ironman at Disney. A few days after we got back, my father-in-law had a stroke so that's also turned life upside down.
Heading to Louisville tomorrow for IM Louisville. Probably my favorite full distance race - love the course and the town. Will try to write an actual race report for this one!
Sticking my head back in here - I was going to do a race report for IM Chattanooga, but life has just gotten in the way. Short and sweet story - race time 11:30:33 (1:01 swim, 5:58 bike, 4:19 run), 34th place in M35-39 and 226 overall. We had fall break the week after Chattanooga, so we drove to Disney World the day after the race. I don't recommend trying to recover from an ironman at Disney. A few days after we got back, my father-in-law had a stroke so that's also turned life upside down.
Heading to Louisville tomorrow for IM Louisville. Probably my favorite full distance race - love the course and the town. Will try to write an actual race report for this one!
ChiefD
Footballguy
tri-man 47
Footballguy
ThreeThousand
Footballguy
It was a current-assisted swimAn 11:30 IM?is all I can say.
Best wishes to your FIL, 3K.
gianmarco
Footballguy
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mr. furley
Footballguy
JShare87
Footballguy
When everyone else’s winter starts, it will cool down a bit. I’d say from mid December to mid March is the best.
Sand
Footballguy
Osaurus
Footballguy
gianmarco
Footballguy
Juxtatarot
Footballguy
I looked for something to criticize but it looks pretty good.
Running on that sidewalk so close to that busy street makes me nervous though -- particularly with your back to traffic.
gianmarco
Footballguy
You and me both. I always try to run facing traffic but for the purposes of the video, just went on the other side for better view.Juxtatarot said:I looked for something to criticize but it looks pretty good.
Running on that sidewalk so close to that busy street makes me nervous though -- particularly with your back to traffic.
SFBayDuck
Footballguy
Was just going to say, "In before @tri-man 47 comments on your form and the obvious need to do more lunges."gianmarco said:
tri-man 47
Footballguy
I only noticed the dog across the street totally ignoring you. #animalattitude
And the form looks good! Carry on, Simba.
-OZ-
Footballguy
Try two weeks off.
Vent 1 - I've gained over 5 lbs in the last two weeks and my new shirts are getting tighter in the neck and chest.
Vent 2 - my daughter's hip surgery which was scheduled for Nov 1 is on hold until we figure out what's going on with her blood. In the next week or so we'll find out if she has Fanconi anemia, which would probably mean she goes to Memphis for over 3 months of chemotherapy and a bone marrow transplant. Wife would take her, I'll stay back, work and take care of our 4 boys.
tri-man 47
Footballguy
OZ - hoping you get clear answers quickly ...and hoping they’re favorable.
MAC_32
Footballguy
I'm scratching my head about it, but despite 8 days off I actually lost weight. 10 days pre race - 181, 2 days pre race 177, 10 days post race 179. I have doubts about whether I can do it, but I'd like to get to the mid 180's before I begin training in December. Because I will almost certainly shrink back to the 160's by the end of it. Will be challenging during base building though.
Juxtatarot
Footballguy
Hoping for the best
Sand
Footballguy
I pop back in after a decent absence and this is the first news I see.
WTF have you guys been up to in here?
Osaurus
Footballguy
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