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Ran a 10k - Official Thread (14 Viewers)

JAA said:
no

I love the humidity.  Put me in the boat by myself of wanting to feel my weather.  The awesome sweatyness of being outside in the heat and humidity is what I want.  Screw fall, and spring for that matter.  Gimme summer and winter.
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:reported:

 
Juxtatarot said:
What's a little weird about that to me is that would be in the endurance zone or the no man's land zone on the McMillian chart depending on the speed of the runner.
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For my marathon this fall my preliminary plan is to follow the last 8 weeks of Hansons. I noticed the no man's zone when you posted that chart the other day and started having 2nd thoughts. I am not sure what I am going to do.

 
ChiefD said:
So when you are at your peak pace, are you at 10K pace, HM, Marathon - I think this is where I get stuck. 
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I know they already answered, but as I'm doing the Higdon plan that's how i do mine.  It's more of a progression run where it's 10-15 min of warmup, then a steady increase until you hit 5K (or 10K pace for this HM training), hold it for a few minutes, then back down and a short cool down. 

There's a little more flexibility with it and going with feel but still challenging.  I like them.  But the other tempos described above I'm sure are more difficult and easier to do in that you don't have to think about changing paces.  What I like about Higdon is I can feel what the different paces are like and that in itself is helpful for me as I'm still learning those and how I do with them.  Right now, it's my favorite type of run and the workout I look most forward to doing.

Here was my last one with a peak at 7:50 pace for a few minutes

 
gianmarco said:
I know they already answered, but as I'm doing the Higdon plan that's how i do mine.  It's more of a progression run where it's 10-15 min of warmup, then a steady increase until you hit 5K (or 10K pace for this HM training), hold it for a few minutes, then back down and a short cool down. 

There's a little more flexibility with it and going with feel but still challenging.  I like them.  But the other tempos described above I'm sure are more difficult and easier to do in that you don't have to think about changing paces.  What I like about Higdon is I can feel what the different paces are like and that in itself is helpful for me as I'm still learning those and how I do with them.  Right now, it's my favorite type of run and the workout I look most forward to doing.

Here was my last one with a peak at 7:50 pace for a few minutes
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I agree there are advantages to both.  What I like about the Pfitizinger tempos is they are like practice races in a way.  You get used to holding a fast pace for a longish time like you do when racing.

 
Juxtatarot said:
I agree there are advantages to both.  What I like about the Pfitizinger tempos is they are like practice races in a way.  You get used to holding a fast pace for a longish time like you do when racing.
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Yeah, and this is where I think I need to switch. I have done the Higdon tempo's in my previous race training, but for this marathon and what I'm trying to accomplish I want to make sure I get the most out of each workout.

And your explanation sounds more of what I need. I need more sustained speed work.

 
pbm107 said:
For my marathon this fall my preliminary plan is to follow the last 8 weeks of Hansons. I noticed the no man's zone when you posted that chart the other day and started having 2nd thoughts. I am not sure what I am going to do.
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The Hanson's tempo (marathon pace) is designed to mimic the last 10 miles of the marathon.  Your legs will be gassed from the previous hard workouts in the days prior.  They are all about cumulative fatigue.  I can say that following Hanson's has been good for me injury wise.

 
ChiefD said:
Yeah, and this is where I think I need to switch. I have done the Higdon tempo's in my previous race training, but for this marathon and what I'm trying to accomplish I want to make sure I get the most out of each workout.

And your explanation sounds more of what I need. I need more sustained speed work.
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The Hanson's tempo is NOT the speed workout for the week.  There is a harder speed workout that is done two days before the tempo.  There are two parts to it.  Week 1-8 is 400 m all the way up to 1 mile repeats at 1 minute faster than Marathon pace.  Weeks 9-17 you run 1 mile to 3 mile repeats at 10 seconds faster than Marathon pace.

 
Juxtatarot said:
It's rare but I've noticed I sometimes have to tighten it or even take if off and put it back on to get it working right.  I would drive me crazy to see my HR wrong mile after mile like yours has been the last few days.
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I hear ya, but I honestly don't even look at my HR while I'm running.  :shrug:

 
SteelCurtain said:
The weather was glorious -- 61 degrees! With 100% humidity, but still....61 degrees! 
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No temperature is "glorious" with 100% humidity.  I ran in identical conditions this morning.  Terrible.  As much as I hate the heat, humidity is so much worse.  I start to overheat, and then the sweating mechanism is worthless because the sweat can't evaporate because the air is already saturated, so it just falls off and soaks my shorts and my shoes, and meanwhile I'm still hot AF...

 
gruecd said:
No temperature is "glorious" with 100% humidity.  I ran in identical conditions this morning.  Terrible.  As much as I hate the heat, humidity is so much worse.  I start to overheat, and then the sweating mechanism is worthless because the sweat can't evaporate because the air is already saturated, so it just falls off and soaks my shorts and my shoes, and meanwhile I'm still hot AF...
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HEY! I ran when it was 70 degrees and 100% humidity and then on vacation at 4:30 AM, I ran when it was 77 degrees with 100% humidity.

Trust me....61 is glorious compared to those temps.

I'll agree with you.  My favorite temperature for a race was several years ago for the Philadelphia marathon.  It was 38 degrees at the start.  I wore shorts and singlet and THAT was fabulous.

But for August -- after the last month we have had, I'll take 61.  :thumbup:

 
SteelCurtain said:
The Hanson's tempo is NOT the speed workout for the week.  There is a harder speed workout that is done two days before the tempo.  There are two parts to it.  Week 1-8 is 400 m all the way up to 1 mile repeats at 1 minute faster than Marathon pace.  Weeks 9-17 you run 1 mile to 3 mile repeats at 10 seconds faster than Marathon pace.
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Yeah, I was looking at his plan and noticed that. I just don't think I can fully commit to one of his plans - even the beginners marathon. My body simply won't tolerate running 6 days a week. So I'm looking at how I can modify the Higdon plan a little bit and add some elements of the Hansen plan in there with a little bit of Pfitz mixed in.

I'm just going to have to smart on how I do this or I won't make race day. 

 
Legs were feeling pretty shot towards the end of today's 10, but I guess that's to be expected after 9 miles yesterday afternoon and the hard 19 on Saturday.  It'll probably be a game-time decision, but I'm thinking about flip-flopping tomorrow and Thursday, making tomorrow my 6/4 recovery double and moving my hard hill workout to Thursday.  The next couple of days look glorious weather-wise, with highs in the mid-70s and overnight lows in the low 50s and the dew point down around 50 degrees.

 
ChiefD said:
Yeah, I was looking at his plan and noticed that. I just don't think I can fully commit to one of his plans - even the beginners marathon. My body simply won't tolerate running 6 days a week. So I'm looking at how I can modify the Higdon plan a little bit and add some elements of the Hansen plan in there with a little bit of Pfitz mixed in.

I'm just going to have to smart on how I do this or I won't make race day. 
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The beginner's label is inaccurate as its really more of an intermediate.  I don't think there is a beginner for Hanson's.  Ha ha. 

The 6 days a week thing is ok as long as you make your easy runs super slow and easy.

 
ChiefD said:
Yeah, I was looking at his plan and noticed that. I just don't think I can fully commit to one of his plans - even the beginners marathon. My body simply won't tolerate running 6 days a week. So I'm looking at how I can modify the Higdon plan a little bit and add some elements of the Hansen plan in there with a little bit of Pfitz mixed in.

I'm just going to have to smart on how I do this or I won't make race day. 
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It's called the Hangdonfitz plan.

 
SteelCurtain said:
The Hanson's tempo (marathon pace) is designed to mimic the last 10 miles of the marathon.  Your legs will be gassed from the previous hard workouts in the days prior.  They are all about cumulative fatigue.  I can say that following Hanson's has been good for me injury wise.
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I get the concept and I will probably go with the Hanson's but I am getting used to the idea of going 8 weeks without a VO2 max or LT run.  Maybe I am naive but I am not really intimidated by the 10 sec faster than MP intervals.  I am sure the marathon pace runs will be tough and the prescribed long run pace is faster than I am used to.  I also need to figure out how many miles I am going to add to the plan and long runs.

 
gianmarco said:
Speaking of promises, guess who got a headlamp!!?
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Of course, I went to use it last night and do my easy 3 mile run and as I walked out the door, the rain and lightning started and I couldn't make it out (had no idea it was even coming as I didn't think to check the weather later).

Now I'm sitting here at home with my 2 year old waiting for my wife to get home so I can go do my speed workout.  With more rain expected, I'm going to be really pissed if I can't get out again today.

 
pbm107 said:
I get the concept and I will probably go with the Hanson's but I am getting used to the idea of going 8 weeks without a VO2 max or LT run.  Maybe I am naive but I am not really intimidated by the 10 sec faster than MP intervals.  I am sure the marathon pace runs will be tough and the prescribed long run pace is faster than I am used to.  I also need to figure out how many miles I am going to add to the plan and long runs.
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I have to admit, since you are surviving the summer reasonably well this year, I'm nervous about you trying something new.  Although I guess it's probably a choice between multiple good options.

 
gianmarco said:
Of course, I went to use it last night and do my easy 3 mile run and as I walked out the door, the rain and lightning started and I couldn't make it out (had no idea it was even coming as I didn't think to check the weather later).

Now I'm sitting here at home with my 2 year old waiting for my wife to get home so I can go do my speed workout.  With more rain expected, I'm going to be really pissed if I can't get out again today.
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Now that we strong armed you into a head lamp, next step - getting you to run in the rain.

 
MAC_32 said:
Now that we strong armed you into a head lamp, next step - getting you to run in the rain.
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Ha....I was actually fine with the rain.  It was the pretty extensive lightning right around us that kept me at home.  And before you call me a sissy, our street was just hit a few weeks ago, so.....

 
gianmarco said:
Ha....I was actually fine with the rain.  It was the pretty extensive lightning right around us that kept me at home.  And before you call me a sissy, our street was just hit a few weeks ago, so.....
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Oh I don't f around with lightning.  Usually anyway.  Tango'd with it a bit on a late night run earlier this summer.  Jog for 5 mins, check weather app, confirm lightning is still 7-12 mi away - repeat for 50 mins.

 
gianmarco said:
Ha....I was actually fine with the rain.  It was the pretty extensive lightning right around us that kept me at home.  And before you call me a sissy, our street was just hit a few weeks ago, so.....
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It’s bad here in Tampa most of the time, but this summer has been downright scary imo.  Clouds moving in now.  Hope it gets out of here by 7:30 if not earlier.

 
Juxtatarot said:
It's rare but I've noticed I sometimes have to tighten it or even take if off and put it back on to get it working right.  I would drive me crazy to see my HR wrong mile after mile like yours has been the last few days.
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Mine hit 197 today - while I was running downhill. Time to turn it off and back on again, that usually helps. 

 
pbm107 said:
I get the concept and I will probably go with the Hanson's but I am getting used to the idea of going 8 weeks without a VO2 max or LT run.  Maybe I am naive but I am not really intimidated by the 10 sec faster than MP intervals.  I am sure the marathon pace runs will be tough and the prescribed long run pace is faster than I am used to.  I also need to figure out how many miles I am going to add to the plan and long runs.
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With the Hanson's cumulative fatigue, the paces always seem easier than they really are.  

That being said, you are an experienced runner and likely have a pretty good sense of what works for you and which program would be most effective.

I'll admit I ran a few months of long slow miles and I feel like it may pay off for me if I decide to race this fall.

 
Just got out for a quick run. Wife just got home and have family from out of town for dinner tonight so had to make it fast. 

But, it feels good to feel comfortable changing the schedule around if I need to and just dealing with it. I'll get the intervals in tomorrow and make it work. 

Legs felt so much better as did I and I just wanted to make it fun. Pace picked up and I didn't really care. Just an enjoyable 20 minutes to get out, clear the head a bit, and look forward to a good workout tomorrow.  Had some nice spring in my step at end and feel completely refreshed.

Thanks for all the positive responses this weekend -- helps refocus on what matters. Enjoy the rest of the day, fellas.

 
I'll add, it says 79/67 right now but didn't feel like that at all. It was cloudy with some breeze and actually felt nice outside. Barely sweating as well and hydrated well the last couple days.

Being rested, hydrated, and better weather makes such a difference. My wife even just asked if I already went because I don't even look like I worked out.

Patiently awaiting fall.....

 
ChiefD said:
Yeah, I was looking at his plan and noticed that. I just don't think I can fully commit to one of his plans - even the beginners marathon. My body simply won't tolerate running 6 days a week. So I'm looking at how I can modify the Higdon plan a little bit and add some elements of the Hansen plan in there with a little bit of Pfitz mixed in.

I'm just going to have to smart on how I do this or I won't make race day. 
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What Steel said x a bunch. I needed to build up to the 6x days and really focus on easy paces to handle this beginner plan - so far so good but man I’m excited to be rest day tomorrow. 

I tried to find a 5 day Hanson plan to review before purchasing (guess that defeats the purpose of selling stuff) through their site but ultimately figured id give the beginner plan from the book (and online) a go. 

 
bushdocda said:
What Steel said x a bunch. I needed to build up to the 6x days and really focus on easy paces to handle this beginner plan - so far so good but man I’m excited to be rest day tomorrow. 

I tried to find a 5 day Hanson plan to review before purchasing (guess that defeats the purpose of selling stuff) through their site but ultimately figured id give the beginner plan from the book (and online) a go. 
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LOL.  When running Hanson's, Wednesday's are the absolute best and come right at the right time.  ha ha ha

 
pbm107 said:
Do any of these races have a higher priority than the others? You've put in a lot of work the past 4 months, are any of these considered tuneup races?

When my HRM misbehaves I stop running and reset it until it starts working properly.  It doesn't happen too often when it is warm, but can be a real pain in the winter months.

We will finally get some relief from the weather on Thursday with a dew point under 60. The plan calls out 12 miles 2 X 1600, 2 X 1200, 2 X 1000 @ 3K-5K race pace but I will likely switch it to 6 miles at tempo.  I have failed too many tempo runs this cycle and need practice at that pace.
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Think about me and @Osaurus while you’re out there. We’ll be the 2 idiots continuing to run in a sauna for an additional 2 months. 

 
@gianmarco tried on a pair of kinvara 9s over the weekend at expo, they seem super sweet. I picked up another pair of 8s while I was there since I’m ready to phase in another pair but the 9s will be the next pair I grab this winter. 

 
bushdocda said:
@gianmarco tried on a pair of kinvara 9s over the weekend at expo, they seem super sweet. I picked up another pair of 8s while I was there since I’m ready to phase in another pair but the 9s will be the next pair I grab this winter. 
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Nice. Waiting for 10s to come out so 9s drop in price. 

Love the shoe. 

 
Still felt sore/tired this morning, so I just did an easy 6-mile recovery run this morning, and I'll be doing another 4 tonight with my wife, who signed up last night to do her 2nd half marathon in Green Bay on October 28.

It was cool this morning, but the humidity was still high enough that I was pretty soaked when I finished.

Hard 10 with 11 hill repeats will be tomorrow, likely after work sometime. I don't know how you guys can just roll out of bed and do a hard workout. I need to get the body moving, get some fuel, etc.

 
Reading y'all chat about marathon training is fascinating. Graduate level stuff. 

Then I remember #### that ####. Not doing that again! 

Okay maybe a trail. We'll see.

What the hell is TK doing on Strava? Soccer or having seizures? ;)

 
gruecd said:
Still felt sore/tired this morning, so I just did an easy 6-mile recovery run this morning, and I'll be doing another 4 tonight with my wife, who signed up last night to do her 2nd half marathon in Green Bay on October 28.

It was cool this morning, but the humidity was still high enough that I was pretty soaked when I finished.

Hard 10 with 11 hill repeats will be tomorrow, likely after work sometime. I don't know how you guys can just roll out of bed and do a hard workout. I need to get the body moving, get some fuel, etc.
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Same. I'm up for an hour, usually more before I get to it. 

 
-OZ- said:
Same. I'm up for an hour, usually more before I get to it. 
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Yep. I don't mind getting up early and when I'm up, I wake up quickly. But can't just pop up and workout. Some coffee, some food or drink, and just at least move around for a good hour or so before I'm remotely interested in heading out to exercise.

 
gianmarco said:
Yep. I don't mind getting up early and when I'm up, I wake up quickly. But can't just pop up and workout. Some coffee, some food or drink, and just at least move around for a good hour or so before I'm remotely interested in heading out to exercise.
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Mostly I have to poop first. 

Which coffee helps. 

 
<--- get up and go. Lousy dynamic stretches slow things down.

On weekends, I will wait until after coffee and morning activity usually. 

 
This morning, I passed 2,000 running miles in 2018.

Tomorrow, I will eclipse the total mileage I ran in 2017 (which was the highest I had ever run in my life.)  And it’s still August!

 
gianmarco said:
Yep. I don't mind getting up early and when I'm up, I wake up quickly. But can't just pop up and workout. Some coffee, some food or drink, and just at least move around for a good hour or so before I'm remotely interested in heading out to exercise.
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Same.  I was wide awake at 5:30 this morning.  Got a lot done around the house before work, but I had zero desire to go run.  

Hills on tap for this afternoon...

 
gianmarco said:
So who is training for which races?  Any coming up soon?
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Under the spirit of better late than never, I just added a 2018 page to the FBG Race Calendar (there is also a link in Ned's opening post) and entered the one race I've signed up for.  I'll add a few more when I sign up for them.

Several years ago, we were all pretty good about this and it was a nice resource.

 
Juxtatarot said:
Under the spirit of better late than never, I just added a 2018 page to the FBG Race Calendar (there is also a link in Ned's opening post) and entered the one race I've signed up for.  I'll add a few more when I sign up for them.

Several years ago, we were all pretty good about this and it was a nice resource.
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Just added my HM (Las Vegas Rock & Roll) in November.  Which is my fifth fitness goal for the year (the other four are done!).

 
gianmarco said:
So who is training for which races?  Any coming up soon?
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The schedule is bad both days, but I'd like to 10K either Sep 16 or Oct 20.  That's where my mindset is right now. 

Not going to decide until the end of October but there's a half Nov 18, 5 miler Thanksgiving, and another 10K Dec 1.  I will definitely be doing one of those - first depends on if I get in the Sep/Oct 10K.

 
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