JAA
Footballguy
I like having the slow long endurance to start the week. Put yourself in a deficit while working through he rest of the week. That would be my recommendation if your goal is just to make it through the race.
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Ran a 10k - Official Thread (6 Viewers)
- Thread starter Ned
- Start date
ChiefD
Footballguy
I'll be there.
You can then proceed to kick my ### after one year of training after I've been at it for 6 years.
ChiefD
Footballguy
You'll be signed up Friday here in KC after we have a couple of cold brews.
Welcome to marathon training!
Ned
Footballguy
Brony
Footballguy
that sucks. hope it heals quicker than you are projecting. 
-OZ-
Footballguy
Just got back into weights after a couple months off. Totally forgot how the workout can feel fairly easy and I'll be sore as #### for days afterwards. Freaking chest is sore after a fairly light bench (5x5@165) and kettle bells. I'm only going 15-20 minutes in the morning but hitting it quick before work.
Today I missed my goal of 5 minutes, so the fifty pullups took 5:30. I'm not sure this helps a lot but I actually feel better most of the day after getting something in. Then run in 90/70 after work.
Today I missed my goal of 5 minutes, so the fifty pullups took 5:30. I'm not sure this helps a lot but I actually feel better most of the day after getting something in. Then run in 90/70 after work.
-OZ-
Footballguy
You'll be signed up Friday here in KC after we have a couple of cold brews.
Welcome to marathon training!
don't do it man!
-OZ-
Footballguy
Tri guys - have you taken the winter months to focus on the swim?
My last event this year is November 11 (local HM) then nothing scheduled except races with my 10yo until May 26.
That gives me 51 days in 2018, then 21 weeks in 2019. Thinking of focusing on the swim until New year's day, then kicking into a 21 week program for the HIM.
thoughts?
Oh, and my 10yo who insisted he didn't want to run this year made track team again
My last event this year is November 11 (local HM) then nothing scheduled except races with my 10yo until May 26.
That gives me 51 days in 2018, then 21 weeks in 2019. Thinking of focusing on the swim until New year's day, then kicking into a 21 week program for the HIM.
thoughts?
Oh, and my 10yo who insisted he didn't want to run this year made track team again
SteelCurtain
Footballguy
I'm trying to get back into lifting. I've lost nearly 25 pounds and want to get some more muscle back up top.
Problem as always is time. Tough to lift weights while running 70 miles per week.
ChiefD
Footballguy
Just carry some weights with you and pump your arms up and down while you run.
wala!
gruecd
Footballguy
Good luck with your hip.. I'm having another episode with my ankle. Haven't run since Monday. Half marathon on Sunday is in jeopardy...
gruecd
Footballguy
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-OZ-
Footballguy
SteelCurtain
Footballguy
Probably no better time than now to announce I will be dipping my toe into the ultra marathon swamp.Found your problem
Maybe cut down to 60 plus lift?
I respect each distance, especially those that go to the ultra level. Now, ultra is generally anything over 26.2 miles, correct @SFBayDuck? As much as a 50K (31 miles) is quite an accomplishment, I wanted to go beyond just 5 miles past a marathon. So I set my sights on a 50 mile race.
I have signed up for The JFK 50 miler in mid November. Many thanks to @SFBayDuck to helping me find this race. I know @gruecd ran it a few years back.
I am going to this race alone and will plan on running alone. I really don't know much about gear, so I will spend the month of October figuring that out after I get done leading a pace group for Mohawk Hudson marathon in a couple weeks.
Primary goal is to just finish. I'm zeroing in on a time goal of 10 hours, but I have no idea if that's too high or low. If I come in above that, I won't be too upset.
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tri-man 47
Footballguy
tri-man 47
Footballguy
Yes. Focus on swim; put the bike on the trainer in the basement; catch 2-3 runs a week. Good to go in the spring.
ChiefD
Footballguy
Man, that's awesome. Can't wait to follow along.
Knowing you, I'm guessing you'll run a 13.1 mile warm up before the race.
MAC_32
Footballguy
Been waiting for this - awesome to finally read it! At this point I'd think you'd be best just kicking the strength can down the road. All adding it in now would do is stunt all that running progress. Just deal with being a string bean until post race then use the indulgent holiday eating as fuel for packing muscle back on while you're on reduced mileage.
The Iguana
Footballguy
thanks.
lol. Funny you should ask. Have a good friend that got into tris a few years ago. I almost caught that bug once but it didn't quite take. We do have a membership to the Y and I've done some swimming on and off but not a ton lately. I have a gadget for riding at home but haven't used it for quite a while. There's a good chance it comes back out this winter and/or other activities as the weather turns. If When I make this stuff a habit again, I have no desire to relapse again. Of course I've said that a time or 10 in the past.
gianmarco
Footballguy
Yeah, but now you have to answer to the guys in this thread. And they are relentless.....
The Iguana
Footballguy
kind of counting on that... big reason I finally posted in here after just browsing in years past.
SFBayDuck
Footballguy
Awww yeah!
You are correct, technically a 27 miler is an ultra, but obviously a 50K is the most common next distance up after the marathon. But a 50M is a completely different animal so if you want the ultra experience, that's the place to start (notice I said start?).
Happy to help, obviously, with any gear questions. As my experiences have demonstrated all too well nutrition is a huge part of running a successful ultra, so whatever you can do to dial that in should be a focus.
And I think you finish closer to 8 hours than 10 on that course. No pressure.
-OZ-
Footballguy
Thinking for November- December, weekly - swim 4x, run 2x, ride 2x, weights 3x? I don't want to lose my bike fitness totally but my swim is definitely my weak link.
MAC_32
Footballguy
Kind of an important weekend coming up for me - weather breaks Friday night and I'm looking at mid 50's Saturday morning then 65/48ish whenever I run Sunday. Quantity hasn't been there lately, but I've been pressing the quality buttons with some frequency and I'm feeling every bit of it. Barking legs and a foggy head. Nothing bad, but my body is telling me I've been working hard. Gonna take it easy in the heat today and tomorrow then the goal is to extend the tempo to 40 mins Saturday then long Sunday - not gonna force myself to a particular distance and pace Sunday since I've only done one double digit run since Sep 1 and this is my first attempt at a tempo-long back-to-back. Curious how well it goes though. I think however it goes will help me finally define some realistic goals for this fall. Floating along without a goal while expected has worn thin and I'm ready to actually set my sights on something tangible again.
pbm107
Footballguy
Good luck with the tempo then long run, those weekends can be a big confidence boost when they are successful. With the pace you're likely to run the tempo, I would think 40 minutes would be just about the limit you'd ever want to run the day before a long run.
MAC_32
Footballguy
That's one part of what I'm hoping to find out - what's my limit with that sorta back-to-back? Good conditions to test it out. I don't have any fixed expectations for Sunday's long other than the first couple of miles will be slow and achy. My hope is that things break up and I end up with a fairly comfortable hour 40 minute run. But we'll see.
bud29
Footballguy
Took yesterday off and I think that was the right call. By the time I was supposed to be running last night, it still hurt to walk down the stairs. Feeling pretty good today, though, so I may try to get a few easy miles in at the rec center this afternoon. From here on out, the plan will be to focus on distance and not pace - then once I'm putting in a good # of miles per month, I'll focus on speeding things up. I think @MAC_32 is absolutely right with the too much / too fast / too soon comment - the big pace gains I made from week 1 to week 4 made me think I could ramp up both pace and mileage at the same time, but after 3 years of no running at all, my body is clearly not ready for that.
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SteelCurtain
Footballguy
Oh you Mother f-er.Awww yeah!
You are correct, technically a 27 miler is an ultra, but obviously a 50K is the most common next distance up after the marathon. But a 50M is a completely different animal so if you want the ultra experience, that's the place to start (notice I said start?).
Happy to help, obviously, with any gear questions. As my experiences have demonstrated all too well nutrition is a huge part of running a successful ultra, so whatever you can do to dial that in should be a focus.
And I think you finish closer to 8 hours than 10 on that course. No pressure.
Throwing the 8 hour out there. Ughhhhhh.And let's be clear. I am NOT doing a 100 mile race. Running through the night does not sound appealing at all. I know I sound like those people who say "I'll never run a marathon". But you have to remember, I have run a lot of races, I'm almost 50 years old. I don't see myself going down the 100 mile road.
If you have links on what to do with nutrition, I'd love that. I currently just eat bananas and Clif shot bloks for my marathons. So trying to figure out other things to try and carry are very much what I need to figure out.
I was thinking of buying something like this to wear during the race. But I worry about chafing. My access to trails is limited but once the marathon is done, I'll get out on trails a bit more to strengthen those small stabilizing muscles in the ankles.
Appreciate your help and inspiration on this venture. Hoping this entertains me more than doing yet another marathon.
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SteelCurtain
Footballguy
Ha! I have no plans to run with anyone. If any FBG wants to come run with me, I'm open to it. This race doesn't allow any pacers, so if you are running, you are running the whole 50 miles.tri-man 47 said:
ChiefD
Footballguy
Looks like an extra beer for @gianmarco on Friday.Ha! I have no plans to run with anyone. If any FBG wants to come run with me, I'm open to it. This race doesn't allow any pacers, so if you are running, you are running the whole 50 miles.
Welcome to ultra training!
Brony
Footballguy
It looks like you accidentally typed that you are planning to run Saturday at 5am and are excited about it.Oh man, we are getting that Saturday morning also. 54 degrees with a 47 dew point at 5am when I run.
Cannot wait.
I'm due to run tomorrow morning with a forecast of 75F versus 63 Friday eve or 53 Saturday. Might have to postpone the morning run.
ChiefD
Footballguy
Yep. Daughters soccer game is at 9 am, so I have to be home and done by 8. Planning to go 15 miles, and as slow as I am not sure how long it will take. The cool temps should give me a good read on where my HR is after a summer of this humid bullcrap.
Juxtatarot
Footballguy
After tomorrow, our long range forecast looks like perfect fall weather. It's supposed to be in the 40s for my race on the 29th.
SFBayDuck
Footballguy
I'm just saying - I ran a 10:30 50M on a course of similar difficulty (flat first 26 miles, rolling trails for 21, then a climb for the final 3). And I am, and always have been, slow as ####. And you sir are not. As for the 100M, I totally understand. But the 100K is a great distance - you can really push to your endurance limits, and you still get to go to bed that night.SteelCurtain said:Oh you Mother f-er.
And let's be clear. I am NOT doing a 100 mile race. Running through the night does not sound appealing at all. I know I sound like those people who say "I'll never run a marathon". But you have to remember, I have run a lot of races, I'm almost 50 years old. I don't see myself going down the 100 mile road.
If you have links on what to do with nutrition, I'd love that. I currently just eat bananas and Clif shot bloks for my marathons. So trying to figure out other things to try and carry are very much what I need to figure out.
I was thinking of buying something like this to wear during the race. But I worry about chafing. My access to trails is limited but once the marathon is done, I'll get out on trails a bit more to strengthen those small stabilizing muscles in the ankles.
Appreciate your help and inspiration on this venture. Hoping this entertains me more than doing yet another marathon.
I'll dig some stuff up on nutrition, but I wouldn't overcomplicate it too much - if you have something that works, plan to go with that. The key is to have a plan B (and C) for nutrition if bananas and clif shots stop working at some point during the race. Jason Koop has some good stuff on the topic.
It looks like the aid stations are plentiful with 14 over the 50 miles - 4, 10, 16, 20, 22, 25, 27, 30, 34, 38, 42, 44, 46 and 48 mile points. You only have to go as far as 6 miles twice, and those are the 2nd and 3rd aid stations. So you really shouldn't need to carry too much. That vest looks fine, although you could probably get away with a handheld and a flip belt stuffed with shot blocks if you don't want to wear a vest. If you do go with a vest just be sure to lube up all over your torso, but if it fits ok chafing shouldn't be too much of an issue.
SFBayDuck
Footballguy
Just logged into the Garmin Connect website for the first time in awhile, as I use it just to run the Progress Summary Report to look at monthly/weekly/annual trends. I've already hit an annual elevation gain PR at 219,688' this year, with the last 4 years all kind of amazingly clustered between 209,573' and 213.711'. I plan to add 23,200' to that in Virginia October 5th-7th.
I've also had a goal to put in 365 hours in a year, and ended last year close at 361. But at 339 hours this year already I should push through that 365 mark during my race. That would be kind of cool.
In a possibly related note, my legs have been really dead this week. Apparently the super steep effort I did on Sunday did the trick as I've just been sore, especially my quads. I was thinking I'd take tomorrow off but Gameday is at Oregon on Saturday morning and I want to watch that (and so does the lady) so I'll probably do something really easy with the pup Friday, take Saturday off, then put in 2-3 hours or so on Sunday.
I've also had a goal to put in 365 hours in a year, and ended last year close at 361. But at 339 hours this year already I should push through that 365 mark during my race. That would be kind of cool.
In a possibly related note, my legs have been really dead this week. Apparently the super steep effort I did on Sunday did the trick as I've just been sore, especially my quads. I was thinking I'd take tomorrow off but Gameday is at Oregon on Saturday morning and I want to watch that (and so does the lady) so I'll probably do something really easy with the pup Friday, take Saturday off, then put in 2-3 hours or so on Sunday.
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JShare87
Footballguy
bud29
Footballguy
Anyone have experience with the Nike Run Club mobile app, particularly on indoor mode? I used it for my indoor run today and I'm really questioning its accuracy. I settled into a slow pace to test how my knees were feeling, but it said I ran at a 7:35 pace, which would be my fastest run to date. I was breathing easy, there's no way that's right. Don't know if this is an app issue or if my phone's accelerometer is bad.
Overall, do you know of some good apps or devices to track indoor distance? I plan on doing a lot more indoor runs during the winter, so it's important to get a good tracker by then. And I know we're all FBGs here, but before you recommend some $500 smartwatch, I'm on a college student budget so the cheaper the better.
I settled into a slow pace to test how my knees were feeling, but it said I ran at a 7:35 pace, which would be my fastest run to date. I was breathing easy, there's no way that's right. Don't know if this is an app issue or if my phone's accelerometer is bad.Overall, do you know of some good apps or devices to track indoor distance? I plan on doing a lot more indoor runs during the winter, so it's important to get a good tracker by then. And I know we're all FBGs here, but before you recommend some $500 smartwatch, I'm on a college student budget so the cheaper the better.
-OZ-
Footballguy
Juxtatarot
Footballguy
I’ll attempt an answer but I don’t know much about this stuff.Anyone have experience with the Nike Run Club mobile app, particularly on indoor mode? I used it for my indoor run today and I'm really questioning its accuracy.
Overall, do you know of some good apps or devices to track indoor distance? I plan on doing a lot more indoor runs during the winter, so it's important to get a good tracker by then. And I know we're all FBGs here, but before you recommend some $500 smartwatch, I'm on a college student budget so the cheaper the better.
I’m not sure even a $500 smart watch is automatically going to be accurate due to natural variations in stride length and form. However, my watch had me “calibrate” after my first treadmill run so it could make adjustments to match the treadmill. (I then messed this up but that’s a different story and I haven’t been on a treadmill in months.) I’d suggest looking for an app that has a calibration feature. Does yours?
Zasada
Footballguy
My run Thursday was an 0430 start and finished before the sun was up. And I still came back just drenched in sweat (140 SI).
It feels great to get a run under your belt so early -- the rest of the day is then free to do/eat whatever I want!
bushdocda
Footballguy
Stride length/calibration thing like Juxt said probably. On an indoor track you might be better off just tracking the time and based on the laps/lap distance self calc the pace.bud29 said:Anyone have experience with the Nike Run Club mobile app, particularly on indoor mode? I used it for my indoor run today and I'm really questioning its accuracy.
Overall, do you know of some good apps or devices to track indoor distance? I plan on doing a lot more indoor runs during the winter, so it's important to get a good tracker by then. And I know we're all FBGs here, but before you recommend some $500 smartwatch, I'm on a college student budget so the cheaper the better.
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Juxtatarot
Footballguy
bushdocda
Footballguy
I am avoiding the scale, I’ve got to be down a lot since spring even with the ‘see food’ diet in place and post run protein shakes.SteelCurtain said:
@SteelCurtain (and others of course) From your experience with Hanson plan (i’m using beginner from the book), when did you feel confident to you could hold the tempo run for 26.2? I guess with cumulative fatigue and all that I might never feel ‘sure’ but today even with a good effort at a good HR I can’t avoid dwelling on how to stretch 9 miles into 26.2. 1 more 9m and then the 3 10m to go so plenty of more time to think about it
Brony
Footballguy
I'm a morning runner too and enjoy starting the day that way. But... on weekends, I'm not gonna set an alarm for 5AM to run when it's dark out. That seems a little nuts unless you absolutely have to.
tri-man 47
Footballguy
Good luck @gruecd!
ETA: Off to Michigan for Dances with Dirt. I've laid low since Monday, and the hip is a slight discomfort, but not painful. Still a bit of inflammation. We'll see what happens after my first leg tomorrow (scheduled for four legs and a bunch of hilly miles). Always an incredibly fun weekend with the @2Young2BBald and the boys!
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MAC_32
Footballguy
Right before the last 2 long runs leading into the taper.I am avoiding the scale, I’ve got to be down a lot since spring even with the ‘see food’ diet in place and post run protein shakes.
@SteelCurtain (and others of course) From your experience with Hanson plan (i’m using beginner from the book), when did you feel confident to you could hold the tempo run for 26.2? I guess with cumulative fatigue and all that I might never feel ‘sure’ but today even with a good effort at a good HR I can’t avoid dwelling on how to stretch 9 miles into 26.2. 1 more 9m and then the 3 10m to go so plenty of more time to think about it
