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Ran a 10k - Official Thread (2 Viewers)

bushdocda said:
I can’t imagine how many times I’d fall trail running with dogs around. 

Glad you a good experience and will be back. Enjoy the rest of the day!
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Thanks. Fortunately it’s a small race  :)  I just ran into them on the second loop for the 10k. At home now sitting outside with my dogs. Having a great day.

 
gianmarco said:
I LOVE long runs.

Ok, just kidding, but today was far better than last week. I made sure I ate whatever I wanted yesterday without trying to limit too much and plenty of carbs. I also drank a good bit including a few glasses of water in the evening and before bed. The tank was nice and full.

Weighed in this morning at 202 before heading out. Had to get out a little earlier than I wanted since my wife had to go in for work so I was out the door by 7. The weather was probably the worst I remember in terms of humidity. Stupid dew point of 76 and it felt like a sauna. Truly awful. It was already 80 but at least it was cloudy which was the only good thing. I was sopping wet less than a half mile in.

That said, after about a mile, I felt pretty good. The hydration I think I made a HUGE difference. My HR stayed low for a good bit longer than usual, especially considering the conditions. And I felt much, much better than last week. I carried my belt with two 6oz bottles and got both in by the 4th or 5th mile. I stopped at one point and refilled both and drank while I stopped (I think like 7 miles in). With all this I felt pretty fresh for most of the run. I picked it up a bit for the last 3 miles but didn't want to overdo it so not quite at pace (especially since there's some up and downs over that stretch with hills).

I also just kept my outlook on the run simple and made it as enjoyable as possible. I feel good now and glad I got it done. The extra prep and work going into it paid off. I still lost like 5 lbs at the end of the run (197 when I got home) when with over 30 oz of water consumed while running. Took about an hour to finally cool off, stop sweating, and get back to normal, but overall this was 100x better than last week.

Can't wait to see how our racers did today. Enjoy the rest of the weekend.
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Awesome

Now go get some GUs (BCAAs, sodium, and caffeine) and get the pace up without cramping. You will love it!

 
gianmarco said:
Completely forgot. On my loop around the park, I ran by a woman that was running and juggling 3 balls as she ran. And she was running at a decent clip (easily 9 min pace, if I had to guess). At the end of my loop around the park I passed her again. So she was running at least 5-6 miles while juggling and she looked completely fresh while doing so.

Not sure what that's about but it was impressive.
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:pics:

 
I didn’t die

i suck on the bike, everything else is fine for my first HIM  

ill give a RR tomorrow, it’s beer time

 
Man, looks like I picked a good weekend to not run. Just spent 4 glorious days in Wisconsin:

Thursday: 79 degrees and partly cloudy. Drank some beers, went fishing on the river, and ate some BBQ I brought up from KC.

Friday: Rained all day. 64 degrees. We decided to go to a bar and drink beer, shoot pool, and watch some baseball. Had steak for dinner.

Saturday: Up early. Did a 12 hour float on the river. Beautiful day - about 78 degrees and partly cloudy/sunny. Caught a ton of fish. I got a bunch of smallmouth - biggest one was about 6lbs. Uncle caught a 48" muskie. My bro got into one bigger than that and just couldn't hook up. The muskie came back twice to try and get the sucker minnow, but never wrapped it's mouth around the hook. Lots of cold beers and great company and great weather. Just a beautiful day.

Sunday: Came home to hot foooooooooking KC. 98 degrees with a dew point in the 70's. Been this way here since Friday. So, if I was gonna pick a step back week - this was it for sure. :headbang:

And @gruecd - you have it good up there weather wise. I envy you, even though I know the humidity is a bear for you. :lol:

Lots of good work around here guys. :thumbup:

 
Juxtatarot said:
@gianmarco  Your post influenced me to dig my juggling balls out of my closet.  I wonder if I could make it around the high school track.
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Oh, I'm sure you could run a half marathon right now juggling your balls and still beat me my 48 minutes.

 
gianmarco said:
I made sure I ate whatever I wanted yesterday without trying to limit too much
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Nice job, and I'm glad it went a ton better.

Just be careful of the above. Don't get a false sense of security where you think you can literally eat everything you want. A day before a long run (and really a few days before) you wanna be careful on greasy foods, fiber, etc..

 
gianmarco said:
Then this last one you guys are probably going to laugh, but....I listen to different types of music and I'll listen to big band stuff sometimes.  The other day I was running up a hill and this Glenn Miller song came on and it was amazing.  It made me want to run with a really light step and made the hills easy.
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Dude, if you play this thing in September when you come to KC and start prancing when we run I'm going to kick you in the ballsack.

 
Congrats @-OZ-, @OrganizedChaos, and @JAA!  And nice long run, @gianmarco.  Excellent fishing and drinking, @ChiefD.  Glad you found your balls in the closet, @Juxtatarot.  And @gruecd, I lost track but whatever you did I'm sure it was sweaty.  Everyone else, I'm sure you chimed in and said the weather sucked.  Except for @tri-man 47, as I'm sure you were just too busy lunging.  

As for me, I suck.  I was overserved at my house last night as we had some guests over that led to a fire pit and music type of evening in the backyard that didn't end until about 2:00 AM.  Total Murtaugh on my part.  This morning I stalled and stalled, then finally decided since it wasn't likely I had 4 hours in me I'd at least hit some vert and practice with the wizard sticks again.  Worked my way up the trails and then did an up-and-down-and-up of a steep and rocky section about 3/4 of a mile with a grade of 18% or so.  Only 10 miles total for the effort, but 2 1/2 hours and over 2,300' of gain  I don't have any travel scheduled for the next few weeks, so the plan is to put in some serious time on feet with lots and lots of vert the next 3-4 weeks with this next race just 6 weeks out.

@SayWhat?, how you feeling two weeks out?

 
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SFBayDuck said:
Congrats @-OZ-, @OrganizedChaos, and @JAA!  And nice long run, @gianmarco.  Excellent fishing and drinking, @ChiefD.  Glad you found your balls in the closet, @Juxtatarot.  And @gruecd, I lost track but whatever you did I'm sure it was sweaty.  Everyone else, I'm sure you chimed in and said the weather sucked.  Except for @tri-man 47, as I'm sure you were just too busy lunging.  

As for me, I suck.  I was overserved at my house last night as we had some guests over that led to a fire pit and music type of evening in the backyard that didn't end until about 2:00 AM.  Total Murtaugh on my part.  This morning I stalled and stalled, then finally decided since it wasn't likely I had 4 hours in me I'd at least hit some vert and practice with the wizard sticks again.  Worked my way up the trails and then did an up-and-down-and-up of a steep and rocky section about 3/4 of a mile with a grade of 18% or so.  Only 10 miles total for the effort, but 2 1/2 hours and over 2,300' of gain  I don't have any travel scheduled for the next few weeks, so the plan is to put in some serious time on feet with lots and lots of vert the next 3-4 weeks with this next race just 6 weeks out.

@SayWhat?, how you feeling two weeks out?
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All the fun time in here sounds awesome. Im looking forward to the season ending and getting my drink on. And when I say getting my drink on its 2 beers and passing out at 8 pm. :beer:

 
Sample size of one, but here's my "food matters" observation.  Normally when I do 15% grade, 5.3kph on the treadmill, my HR is around 140.  Yesterday, after having consumed a 20oz bone-in ribeye the night before, my HR was 150+.  

I'm really done with this forest fire smoke (admittedly a small nuisance compared to what folks near the fires in BC are going through).  Summer is supposed to be when I can stay off the treadmill for days.  In the last two weeks I have been outdoors a grand total of once (for exercise).  Ugh.

 
ChiefD said:
And @gruecd - you have it good up there weather wise. I envy you, even though I know the humidity is a bear for you. :lol:
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It's 75° right now with a dew point of 72°.  There's nothing "good" about this.  I'm going to run indoors at the Pettit this afternoon.  Yeah, it sucks running in circles, but it's a glorious 55° with basically zero humidity in there.  #heaven

 
gruecd said:
It's 75° right now with a dew point of 72°.  There's nothing "good" about this.  I'm going to run indoors at the Pettit this afternoon.  Yeah, it sucks running in circles, but it's a glorious 55° with basically zero humidity in there.  #heaven
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SI of 147? Sounds like the morning hours in FL.  It’s 165 at home right now.  

 
SFBayDuck said:
And @gruecd, I lost track but whatever you did I'm sure it was sweaty.
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Indeed it was.  Wife was busy on Friday night, so I decided to get my long run done and over with, knocking out the 15 at 7:24 average pace.  Actually spent most of my time running in the 7:40s, but at the top of every mile I had to do a 60-second "speed up" to sub-6:30 pace, which helped bring down the average.  Saturday was a rest day, which is good, because later on Friday night I came down with a nasty case of (I think) food poisoning, which had me on the toilet basically all night and left me in bed recovering pretty much all day Saturday.  Bounced back nicely yesterday with 9 GA miles to finish a 62-mile week.

Nice and easy cutback week on tap for me this week.  Only 46 miles over 6 days of running.

 
I saw a mama (I assume) and an adolescent coyote this morning.  Kind of weird.  I went years without ever seeing coyotes while running and now I see them every few months.  They still make me wary.

 
gruecd said:
Canceling my Strava premium today.  Didn't really see any value in it for me.  :shrug:
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Yeah, I canceled mine after a day. 

Big fan of the smashrun software. I can highlight segments of runs to see my HR and pace, which is what I wanted Strava premium to do. Plus there are some other stats in there that are cool to look at. 

 
MAC_32 said:
My update - it took most of 2 weeks, but I'm 80-90% back to normal again.  A little slow, but that's to be expected.  Starting last Sat 8/4:

Sa - 6 total w/a 5K "tempo," I had no intentions on racing.  If my body said otherwise then I'd respond, but as I expected it didn't.  I held near 6 flat-6:15 throughout and had enough for a fast finish.  Legs were lead though.

Su - 8 @ 8:08 w/7:35 last mile

M - lunch time lifting + 6 @ 8:06 in some fiercely soupy evening conditions

Tu - 6 @ 7:56 in worse conditions

W - best lunch time lifting session this summer + 9 @ 7:48 w/final two miles in 7:26 and 7:21

Th - 5 lunch time recovery + 3 more in cross country practice at night

F - 5 w/4x strides on a 30' incline, it was nice to do some actual speed again...even just that little

Sa - 4 recovery at cross country practice + afternoon lifting

Su - 10 @ 7:53 w/last mile in 6:49 + hours of yard work later in the day

48 miles for the week after a 4 week slump.

---

My legs weren't happy this morning, but it was normal soreness.  And now that I've moved around some they're feeling much better.  I'm going to scale back lifting to 2x per week most weeks starting now and include more quality runs (and recovery) again.  Goal is to be clicking once the weather starts to break next month.
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When I wrote this 2 weeks ago I did not expect to do what I've done since:

M- lunch lift + 5 easy after work (8:36)

Tu- 25 min tempo over lunch + evening xc practice recovery/tempo was steamy (82/68) but still averaged about 6:15

W- 5 easy (8:53)

Th- 6x400 vO2+ over lunch + evening xc practice recovery

F- lunch lift + 3 mi cool down

Sa- 12 swampy miles (77/70) @ 7:41 w/a 7:08/6:23/5:57 finish

Su- 5 easy (9:03)

M- 6x progressively faster vO2+ intervals w/shrinking recovery/rest between first two was 5 mins then 4 then 3 etc.- goal of each interval was 2 mins but the last couple were short - sorta by design but conditions (81/66) didn't help

Tu- lunch lift + evening xc practice - not so much a recovery though - pushed a couple of groups

W- 5 easy (8:47)

Th - 30 min tempo - avg 6 flat :pickle:  + after work pre xc lift + evening xc practice - definitely wasn't a recovery. Fast finish'd a buncha kids in.

F- 5 easy/some stroller, some at xc - recovery this time!  Yesterday was...a lot.

Sa- 13 @ 7:33 w/a 7:19/7:14/7:13/6:48 finish

Su- 6 easy (8:51)

---

Week 1- 48 miles

Week 2- 50 miles

And a new streak- 20 days in a row earlier this summer was a new record for me and I just did 23 and have no plans to stop now.

---

Like for most of you, it's a sauna here right now.  I was planning on taking one of these days off, but to my surprise I feel pretty good today.  So I'm gonna keep riding this wave and see how far I can take this streak.

 
Juxtatarot said:
I saw a mama (I assume) and an adolescent coyote this morning.  Kind of weird.  I went years without ever seeing coyotes while running and now I see them every few months.  They still make me wary.
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Coyotes are a threat unless you're a small child or small dog.  Or under 140 pounds.  Then definitely worry.

 
Not too many "long runs" for me lately, but comparing a 9 miler from Saturday vs. an 8 miler back in Jan. 

Jan 2018 - 8.06 miles 10:46 HR 147.  temp was 55.

August 25 - 9.08 miles 10:49 HR 141.  temp 70/75 and 90% humidity.  

Like those trends.  Just signed for a Dec 1 Half here in Jackson.  Need to find a 12 week training plan this week.  Any suggestions? Stick with a Hal Higdon plan?  I haven't really laid out a plan in 5-6 years.  

 
Not to bring this thread down but during our pre draft golf outing on Saturday we got a call that one of our friends and original league mates died of a heart attack while training for a triathlon. He was on a bike when it happened. 60, good shape. Sucks

 
Judge Smails said:
Not to bring this thread down but during our pre draft golf outing on Saturday we got a call that one of our friends and original league mates died of a heart attack while training for a triathlon. He was on a bike when it happened. 60, good shape. Sucks
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Sorry for your loss gb. 

 
Judge Smails said:
Not to bring this thread down but during our pre draft golf outing on Saturday we got a call that one of our friends and original league mates died of a heart attack while training for a triathlon. He was on a bike when it happened. 60, good shape. Sucks
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Sorry to hear. Prayers for his family, and condolences to you. 

 
Judge Smails said:
Not to bring this thread down but during our pre draft golf outing on Saturday we got a call that one of our friends and original league mates died of a heart attack while training for a triathlon. He was on a bike when it happened. 60, good shape. Sucks
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That's sad news.  Sorry to hear it.

 
jb1020 said:
Not too many "long runs" for me lately, but comparing a 9 miler from Saturday vs. an 8 miler back in Jan. 

Jan 2018 - 8.06 miles 10:46 HR 147.  temp was 55.

August 25 - 9.08 miles 10:49 HR 141.  temp 70/75 and 90% humidity.  

Like those trends.  Just signed for a Dec 1 Half here in Jackson.  Need to find a 12 week training plan this week.  Any suggestions? Stick with a Hal Higdon plan?  I haven't really laid out a plan in 5-6 years.  
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I like Higdon but I haven't really tried anything else. It suits me because it's straight forward, most workouts aren't long, but ask you to run most days of the week. I've looked at other plans and I can't say I'd be thrilled about some of the things they want me to do. I don't feel that way about Higdon. My newbish $.02.

 
Judge Smails said:
Not to bring this thread down but during our pre draft golf outing on Saturday we got a call that one of our friends and original league mates died of a heart attack while training for a triathlon. He was on a bike when it happened. 60, good shape. Sucks
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@Judge Smails, sorry for your loss.

 
Have a speed workout today and doing 800's for the 1st time (and 1600's next week).  How much of cool down do you do between each repeat?  When I've done the 400's, I would just walk 200 then do my next one.  What about with next week with 1600 repeats?  And does it matter if I walk or jog (Higdon says do either and it didn't seem to matter)?

 
Judge Smails said:
Not to bring this thread down but during our pre draft golf outing on Saturday we got a call that one of our friends and original league mates died of a heart attack while training for a triathlon. He was on a bike when it happened. 60, good shape. Sucks
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Just noticed my reply earlier didn't post.  Very sorry for your loss.  Thanks for even coming in here to share. 

 
gianmarco said:
Have a speed workout today and doing 800's for the 1st time (and 1600's next week).  How much of cool down do you do between each repeat?  When I've done the 400's, I would just walk 200 then do my next one.  What about with next week with 1600 repeats?  And does it matter if I walk or jog (Higdon says do either and it didn't seem to matter)?
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IIRC, Pfitz always says 50-90% of time it takes to do the interval, and I tend to err on the shorter side of that.  So if I'm doing 800s at 6:00 pace (3:00 each), I typically jog for about 1:30-2:00 in between.  And no, I don't think it matters if you walk or jog.  I'll typically walk a little bit and then start jogging to get ready for the next rep.

 
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Pretty solid treadmill workout this morning (still a sopping mess afterwards).  9 intervals with 2-minute jogs at 8:00 pace in between:

8 mins at 6:18 pace, 2 mins at 6:11, 1 min at 6:00, 6 mins at 6:18, 2 mins at 6:11, 1 min at 6:00, 4 mins at 6:18, 2 mins at 6:11, and 1 min at 6:00.

Total 9 miles in 1:05:16 (7:15/mile) with w/u and c/d.

I was feeling it a little bit the last 3-4 reps, which makes sense given that I also did 9 miles yesterday afternoon, and I'm coming off a 62-mile week.  Thankfully I won't be running again until tomorrow night, which gives me a solid 36 hours to rest/recover, and even then it's only a 6-mile recovery run.

 
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gruecd said:
IIRC, Pfitz always says 50-90% of time it takes to do the interval, and I tend to err on the shorter side of that.  So if I'm doing 800s at 6:00 pace (3:00 each), I typically jog for about 1:30-2:00 in between.  And no, I don't think it matters if you walk or jog.  I'll typically walk a little bit and then start jogging to get ready for the next rep.
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About the same for me.  For my intervals today (5 miles of an up/down ladder), between each rep I'd walk/jog/walk a half lap, starting the next rep on the far side of the track.  For 400s or 800s, that cycle helps me keep count a little easier too.

 
When you guys talk about squishy shoes, is it because the sweat drips down from your body, down your legs, and into your socks?  Is it because your feet are sweating profusely?  Both?

I think about this way more often than I should but never asked you guys.  The only times I've had squishy shoes is when I stepped in puddles.

 
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