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Ran a 10k - Official Thread (21 Viewers)

gianmarco said:
It's between 190-200. I know I've hit 192 before. I haven't formally tested it and using either of those gets me close enough.

This heat is definitely raising my HR on runs. If I'm trying to keep it easy, anything under 150 and I'm happy. 
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OK. I'm in the same range as you (197), so it will be good to follow your HR progress. I can certainly relate exactly to the runs you are doing. 

 
ChiefD said:
OK. I'm in the same range as you (197), so it will be good to follow your HR progress. I can certainly relate exactly to the runs you are doing. 
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We have the same weather and temps, essentially.  Your HR on the long run you just did was really good (I meant to say something earlier). Mine, on the other hand, was out of control for the last few miles. I was definitely running too fast overall although it was meant to be a run to push, so it's ok I suppose. It felt good to run slow yesterday afternoon (and still barely managed to keep it under 150).

 
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That calculator is much less aggressive than McMillan's with training paces.  I entered my most recent marathon time and I also noticed that the shorter race equivalents were quite a bit slower than I've performed which doesn't make sense to me.   I've always preferred faster training paces so it shouldn't be surprising which calculator I prefer.

 
gianmarco said:
Great article from the site as well.
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I love this article.  I don't know how many times I've read it (three? four? more?) but it's a good periodic referesher.  i.e. looking at our weather I was mulling over doing a tempo today and a 6x400 tomorrow.  Reading this just now reminded me that every time I've tried to back-to-back speed work it lengthened my recovery time on the back end to the point in which it wasn't worth it.  So, keep those intervals on Thu or Fri and just hope mother nature opens up a 45 minute window at some point when I'm available.

 
I put the HR monitor on for the past week or so and the last page reminds me why I usually don't wear one.  #MoreRockyLessDrago

 
MAC_32 said:
I love this article.  I don't know how many times I've read it (three? four? more?) but it's a good periodic referesher.  i.e. looking at our weather I was mulling over doing a tempo today and a 6x400 tomorrow.  Reading this just now reminded me that every time I've tried to back-to-back speed work it lengthened my recovery time on the back end to the point in which it wasn't worth it.  So, keep those intervals on Thu or Fri and just hope mother nature opens up a 45 minute window at some point when I'm available.
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I just read this section and this is so me:

The same people who bounce back quickly from speed work, loathe the long runs because it takes so much out of them. Meanwhile, the same people who struggled through speed work, may do a long run and ask for a workout the next day. In short: Some workouts you may need only 1-2 days to bounce back from, where others may require 2-3 days.

I can do a speed workout and feel great the next day.  But those long runs, even if done slowly, wipe me out for the rest of the day usually and I'm still feeling it the next day or two (felt my Sunday run into last night and partly into this morning). 

 
I should probably bookmark this thread. Ran my first 10K about a month ago. Have been running a lot since then and considering doing a half-marathon in November.

I have very little idea what I'm doing. My circle of friends is basically the local brewing community, which has its perks but they're not much help with fitness. So I figure following along here might be helpful.

 
Spartans Rule said:
I should probably bookmark this thread. Ran my first 10K about a month ago. Have been running a lot since then and considering doing a half-marathon in November.

I have very little idea what I'm doing. My circle of friends is basically the local brewing community, which has its perks but they're not much help with fitness. So I figure following along here might be helpful.
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Yes, please join in!  We have a FBG group on Strava (even I finally joined that one), and we're all continuing to learn, whether we're new to the sport or long-timers trying to improve (or maintain ...).

As a Wolverine grad from many years ago, I'll even hold off on the quips for now.   :boxing:   :D

 
Spartans Rule said:
I should probably bookmark this thread. Ran my first 10K about a month ago. Have been running a lot since then and considering doing a half-marathon in November.

I have very little idea what I'm doing. My circle of friends is basically the local brewing community, which has its perks but they're not much help with fitness. So I figure following along here might be helpful.
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I think I just approved you for the Strava group.  Run slow, okay?  :lol:

 
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Spartans Rule said:
I should probably bookmark this thread. Ran my first 10K about a month ago. Have been running a lot since then and considering doing a half-marathon in November.

I have very little idea what I'm doing. My circle of friends is basically the local brewing community, which has its perks but they're not much help with fitness. So I figure following along here might be helpful.
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If you already hang out with the local brewing community, I'd suggest skipping right to trail ultramarathons - it's the closest fit to your current peer group.

Oh, and looking forward to our just announced football home and home in 2029 and 2030, when they'll be playing NCAA two-hand touch football..

 
SteelCurtain said:
I'm not one of the super fast guys that @gianmarco speaks of, however, for perspective, I ran a speed workout yesterday where I did half mile repeats at just faster than 6 min/mile.  My other runs were 9:23 pace (this morning), 9:11 (Sunday), 8:56 pace (Saturday).  (I'm blind ref on Strava.)

If I was going to race a 10K, I would likely run it sub 7 minute mile.  Hope this helps give you the okay to run slower.....in order to race faster! 
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This guy knows a thing or two about things. He does speed work, ultras, and runs half marathons immediately after 6 hour plane rides. Anything he says is great advice.

 
gianmarco said:
I just read this section and this is so me:

The same people who bounce back quickly from speed work, loathe the long runs because it takes so much out of them. Meanwhile, the same people who struggled through speed work, may do a long run and ask for a workout the next day. In short: Some workouts you may need only 1-2 days to bounce back from, where others may require 2-3 days.

I can do a speed workout and feel great the next day.  But those long runs, even if done slowly, wipe me out for the rest of the day usually and I'm still feeling it the next day or two (felt my Sunday run into last night and partly into this morning). 
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I think I am the opposite. I love long runs and hate speed work. Usually, after a long run, I feel fine. Speed works on the other hand take a lot out of me. To each their own. The more I run, the more I think I am a distance runner that just hasn’t unlocked his true potiential yet. At least that’s what my heart tells me. However, 26.2 is plenty of distance for me. I’m not about to go all SteelCurtain or Duck.

 
SteelCurtain said:
I'm not one of the super fast guys that @gianmarco speaks of, however, for perspective, I ran a speed workout yesterday where I did half mile repeats at just faster than 6 min/mile.  My other runs were 9:23 pace (this morning), 9:11 (Sunday), 8:56 pace (Saturday).  (I'm blind ref on Strava.)

If I was going to race a 10K, I would likely run it sub 7 minute mile.  Hope this helps give you the okay to run slower.....in order to race faster! 
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I want to thank you and GianMarco for the feedback. I admit I am struggling how to increase my speed. I only started doing 10K's last year to get in shape and until this spring was doing all but one of my runs in a week on a treadmill and doing my long run outdoors.  I thought my feet and knees would not hold up to the outdoor runs but that has not been the case. When I was on the treadmill I would just force my pace up every week or so (so I had no choice but to run faster). It feels like I am running in quicksand to run as slow as you mention but I will take it under advisement. All of you clearly know a lot more than I do so it behooves me to pay attention. I let my running slack off for a few months since my last race but I have picked it up the last few weeks.  This thread and the Strava group provide immense inspiration. Makes me realize I do not want to let things lapse again and want to keep it up so thanks to all of you. I have my first trail run (usually pure road races) in a week and a half so I am trying to focus on that now. I won't do as well as I did earlier this year just because I let myself get out of training but I plan to push thru anyway. I have the race I really want to do better in late October so I will be using that one as my target race over the next few months. 

 
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SteelCurtain said:
I'm not one of the super fast guys that @gianmarco speaks of, however, for perspective, I ran a speed workout yesterday where I did half mile repeats at just faster than 6 min/mile.  My other runs were 9:23 pace (this morning), 9:11 (Sunday), 8:56 pace (Saturday).  (I'm blind ref on Strava.)

If I was going to race a 10K, I would likely run it sub 7 minute mile.  Hope this helps give you the okay to run slower.....in order to race faster! 
Click to expand...
One thing I need to understand. One of the reasons I try to push myself is to have some idea what I can do on race day. I don't want to go out too fast and 2 miles (of a 10K) in be dead man walking. I also don't want to run way too slow and leave time out on the course. If your times vary so much from speed workouts for smaller intervals to slow speeds for the longer runs how do you gauge what you reasonably can do when you are in a race?

 
OrganizedChaos said:
One thing I need to understand. One of the reasons I try to push myself is to have some idea what I can do on race day. I don't want to go out too fast and 2 miles (of a 10K) in be dead man walking. I also don't want to run way too slow and leave time out on the course. If your times vary so much from speed workouts for smaller intervals to slow speeds for the longer runs how do you gauge what you reasonably can do when you are in a race?
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Trust your training is something you'll read a lot as long as you stick around.  And to be totally honest, most of us don't always trust it either.  We know it's the optimal method, but there's always that doubt because you just don't do many race pace runs during a training cycle - no matter what race you're training for.

 
OrganizedChaos said:
One thing I need to understand. One of the reasons I try to push myself is to have some idea what I can do on race day. I don't want to go out too fast and 2 miles (of a 10K) in be dead man walking. I also don't want to run way too slow and leave time out on the course. If your times vary so much from speed workouts for smaller intervals to slow speeds for the longer runs how do you gauge what you reasonably can do when you are in a race?
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Well, to begin with, you already have a few races under your belt so you have a ballpark of what you are capable of. You can then set a goal that's within reason based on that and train based on that goal race pace.

But ultimately, you have to trust the training and you'll be surprised of what you are capable of. More importantly, if you do come out too fast and burnout before the end of the race, all isn't lost. It's a great learning experience for next time. But training every run the way you are with that as the reason is a recipe to not succeed and why you haven't improved. Even worse, it's a setup to get injured because you can't keep pushing like that several times a week and not let your body recover.

When I did my first 5K less than a year ago, I never ran under an 8 min pace. Most of my runs were far slower. But the guys here said don't worry, run more, run slowly, and it'll happen. Sure enough, I ran an almost perfect race with a negative split at a 7:52 pace despite never doing anything close to that.  

You actually have the experience of what it should feel like so you have a leg up. 

 
MAC_32 said:
Trust your training is something you'll read a lot as long as you stick around.  And to be totally honest, most of us don't always trust it either.  We know it's the optimal method, but there's always that doubt because you just don't do many race pace runs during a training cycle - no matter what race you're training for.
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:lmao:

See, I'm learning :)

 
And as @MAC_32 pointed out, most of the guys here have run countless races at multiple distances and still don't always know what they can do. Every race will differ based on weather, your training, and just how that day is. You can prepare like crazy and bomb or you can go in with low expectations and kill it. In my year here, I've seen them do both.

I have my first half marathon coming up in 2 months. I STILL don't know what my pace is going to be. I started with a goal, jumped it up by :30/mile, and now thinking I'm nuts. It may change up until race day. But I can tell you that most of my runs won't be anywhere close to that number.

 
OrganizedChaos said:
One thing I need to understand. One of the reasons I try to push myself is to have some idea what I can do on race day. I don't want to go out too fast and 2 miles (of a 10K) in be dead man walking. I also don't want to run way too slow and leave time out on the course. If your times vary so much from speed workouts for smaller intervals to slow speeds for the longer runs how do you gauge what you reasonably can do when you are in a race?
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It's OK to run at race pace sometimes.  Just not most of the time.  

 
OrganizedChaos said:
Okay I slowed down to a 10 minute pace this morning. I will work on trying to slow it down some more. Thanks for all of the feedback.
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Some training runs with portions at “____ goal race pace” will let you test progress and get a sense of holding that pace on race day also.  

 
OrganizedChaos said:
Okay I slowed down to a 10 minute pace this morning. I will work on trying to slow it down some more. Thanks for all of the feedback.
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:thumbup:

Just something to store away for later - if you start to incorporate some speed and continue to increase the weekly mileage slowing down will probably just happen naturally.  When you're fresher you may not want to slow down, but when you're fatigued you do not want to speed up.  i.e. last week I was coming out of a rough few weeks and all seven of my runs were between 7:48 and 8:28 pace.  My fitness has suffered so speeding up wasn't happening, but I was fresh so slowing down wasn't either.  Compare that with a mid training week in February in which my paces ranged anywhere from 6:59 on a 13 mile run and 10:01.

 
This heat and humidity (but especially the humidity) can eat a fat eggplant.  I mean, it's so mentally and physically draining that every single run (regardless of pace) ends up feeling like a mini workout.  Really not sure how I'm gonna finish the 19-mile cutdown run that I've got scheduled for Saturday.  :shrug:

Took my weekly workout to the treadmill on Tuesday after work.  2-mile warm-up, then four sets of (7 min at 9.3/6:27, 2 min @8.5/7:03, 2 min @9.6/6:15) with 3-min jogs between sets, 1/2-mile cool-down.  Total 10.3 miles at 7:14 average/mile.  Sweated so damn much that I ran to my locker halfway through the workout to change into a new singlet.  

9 miles with strides last night after the Brewers game.  Narrowly survived a vicious bear attack with about two miles left by ducking into a conveniently placed construction porta-potty.  That was a close one.  As per usual lately, the run felt a lot harder than it should've given my average pace (7:52).  

 
gruecd said:
This heat and humidity (but especially the humidity) can eat a fat eggplant.  I mean, it's so mentally and physically draining that every single run (regardless of pace) ends up feeling like a mini workout. 
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There are dew points that start with 5's in our near future.

I'm playing amateur meteorologist today and possibly tomorrow and will most assuredly fail.  Scattered stuff from about 7 hours ago until the middle of the night Fri/Sat.  Hourly %'s are only > 50 after dark tonight, but when it does rain it'll be torrential.  I just need to fit in one 400m interval workout and whenever I decide to roll the dice I'm sure it'll end badly.

 
gruecd said:
9 miles with strides last night after the Brewers game.  Narrowly survived a vicious bear attack with about two miles left by ducking into a conveniently placed construction porta-potty.  That was a close one.  As per usual lately, the run felt a lot harder than it should've given my average pace (7:52).  
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Wait. What? 

 
gruecd said:
This heat and humidity (but especially the humidity) can eat a fat eggplant.  I mean, it's so mentally and physically draining that every single run (regardless of pace) ends up feeling like a mini workout.  Really not sure how I'm gonna finish the 19-mile cutdown run that I've got scheduled for Saturday.  :shrug:

Took my weekly workout to the treadmill on Tuesday after work.  2-mile warm-up, then four sets of (7 min at 9.3/6:27, 2 min @8.5/7:03, 2 min @9.6/6:15) with 3-min jogs between sets, 1/2-mile cool-down.  Total 10.3 miles at 7:14 average/mile.  Sweated so damn much that I ran to my locker halfway through the workout to change into a new singlet.  

9 miles with strides last night after the Brewers game.  Narrowly survived a vicious bear attack with about two miles left by ducking into a conveniently placed construction porta-potty.  That was a close one.  As per usual lately, the run felt a lot harder than it should've given my average pace (7:52).  
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This is why I signed up for that March marathon - so I can train without this BS. I may freeze the tip of my dong off this winter, but that is literally a small price to pay to avoid this type of weather during a marathon cycle. 

 
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I really hope there's a payoff for running in this. 

While it sucks, and I know it makes workouts that much harder, I still don't mind it overall. But I'm also not doing these major workouts you guys are. I'd be singing a different tune at that point. 

I actually play a game now where I don't even bother looking before I run and I try to guess the dew point when I'm done. I've gotten it really close everytime. Of course, if I make sure my guess starts with a 7, I'm going to be close regardless.

 
Went to the Yankee game last night (even though I'm a Red Sox fan).  It was in a luxury suite (LOOK AT ME!  I HAVE CONNECTIONS!) so I enjoyed several beverages and bad food. (I also hung out with Chris Chambliss, Mickey Rivers and a very drunk Chuck Knoblauch.)

Got home around 1 a.m.  Tried to sleep in some, didn't really work.  Then got up and tried to do a 8 mile run with 6 miles at 7 min/mile pace.  I got done with one mile and knew it wasn't happening so I shut it down.  Finished with an easy 6 miles and hope to attempt the hard workout again tomorrow. 

Moral of the story is what you eat, drink and how much you sleep is critical to your success.

 
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Busted thru a mental walls thats been bugging me for a while.  It's just laziness I'm sure, but I always try and get workout done in the morning before work.  If I miss it I'll try and make it up that afternoon.  The problem comes is that if I work out at 5 pm, I never feel like I have enough steam to get up the next morning at 5am. 

Finally did today.  Had a quick peloton ride yesterday and was out the door at 5am this morning.  Had some funky heart rate readings early in the run which i think skewed my HR Avg big time.  Trying to keep the HR around 140 for these fairly easy runs for now.  Ended with a 152 avg this morning, but it read 180+ for 3 minutes or so. 

I take the dog on pretty much every run now.  I cut her loose on the side of the neighborhood thats mostly vacant lots.  Dumb mutt ran off for a while this morning.  I always end up with these random pauses in runs.  

 
SteelCurtain said:
Moral of the story is what you eat, drink and how much you sleep is critical to your success.
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:goodposting:

I have a draft Saturday Labor Day weekend and a golf outing Sunday.  That weekend's long run will be done on Saturday.  I'll try for some quantity Labor Day miles, but given what I expect to do to my body the two days prior I already know it isn't happening.

 
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