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Ran a 10k - Official Thread (4 Viewers)
- Thread starter Ned
- Start date
Juxtatarot
Footballguy
Yeah, the 15K makes a little more sense since the crowds would thin later on. Did you get any nice podium swag? For a race that size it should have been something good. Congrats, btw!
Juxtatarot
Footballguy
gianmarco
Footballguy
No, actually it was @bushdocda and someone else (I can't remember). I just promoted the hell out of it after getting it and agreeing it's the ####.
But I will take credit for all the PRs.
SFBayDuck
Footballguy
I don’t think it was me, but I’ve been using one for a couple of months now and love it. A combo of that with my phone tucked in the back and a Bluetooth JayBird ear bud joins me on just about every single run now.
No, actually it was @bushdocda and someone else (I can't remember). I just promoted the hell out of it after getting it and agreeing it's the ####.
But I will take credit for all the PRs.
SFBayDuck
Footballguy
Congrats on the podium! Must be nice in a way to not perfectly execute a race but still manage that kind of result. Speaks to your talent and training.
Brony
Footballguy
Didn't stick around since rain started. My brother got medal mailed to him from past Ram racing event. I am assuming the same thing.
Thanks gb!
Brony
Footballguy
Thanks Duck! Just you wait until I fire up the neurostim and get some vaporflys! (oh, and lose 10 pounds)
Brony
Footballguy
I've been rocking the Fitters Niche ultraslim belt for the last two years. Works like a charm for less than 10 bucks. Doesn't move.
tri-man 47
Footballguy
What an awesome weekend of races! Congrats to you all!!!!
The Iguana
Footballguy
<1:45 next May...
1:45
Crazy?
1:45 Crazy?
MAC_32
Footballguy
Unintentionally ended up doing a back-to-back-to back this weekend. Had a series of mini progressions scheduled for Friday followed up by a long Saturday, but for the first time in a while I had a failed workout. We've all had off ones but this one just wasn't happening - breathing wasn't right, felt like my HR was out of control, anytime I'd tell myself to relax and loosen up I'd notice I tightened up again just a block later. I could have done the whole scheduled 14-15, but it wouldn't have been effective so I cut it off at 10. I knew trying to do 14 yesterday would be physically difficult because of what I did Fri and Sat, but if those 3 things were corrected it'd be a beneficial one to grind through. And it went about exactly as I thought it would. Checking in on @Osaurus, @The Iguana, and @gruecd definitely aided in HTFU.
Body isn't too happy right now, but I think I salvaged the weekend. Home stretch now - two more SoS workouts + one more long (but not 14 miles) then it's time for race prep.
Now let's all turn our attention to Richmond and Vegas, @pbm107 and @Zasada
Body isn't too happy right now, but I think I salvaged the weekend. Home stretch now - two more SoS workouts + one more long (but not 14 miles) then it's time for race prep.
Now let's all turn our attention to Richmond and Vegas, @pbm107 and @Zasada
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MAC_32
Footballguy
Zasada
Footballguy
6 days to go for me.
I imagine I'm doing my pre-HM taper all wrong. But I listened to the experts (at least a couple of them) and made my last long run a week ago (so that it was two weeks between that and the race).
Since then I've been doing mostly hiking and trail running. No street running. Worried about that. But the weather has been decent in the mountains and I feel like I'm on borrowed time until the snow and cold really hit and I'm no longer able to trail run.
So this week what I think what I'm going to do is my normal 15%/70-minute treadmill on Tue and Thu. Take Mon/Wed/Fri off (which is normal for me). I'll do a slow run (either outside or treadmill) on Saturday early. Race is Sunday at 1600. Learning from you guys and will see if I can get a neurostim treadmill in a couple hours before the race.
Goal is still sub-2hrs for the race which I think is achievable. I've been running faster than that in my long training runs but there is the wildcard that my phone GPS adds distance (and reports me being faster than I really am).
Food-wise I'm going to be all-carb, all the time starting Friday. It's easier on my gut even if the scientific benefit is overrated. Big difference here is that I almost always do my activities in the morning before breakfast and this HM is in the evening. On the day of the race I'll eat breakfast but then not much else later through the day to mimic how my gut is used to running. It's not used to running with food in it...
All told, I'm feeling excited for my first race (not just my first HM, my first race!). Going to be a very different experience.
The_Man
Footballguy
10 miles yesterday. Running by feel, taking it easy, averaged 9:36 for first 7 - then picked it up coming home, 9:14, 8:45 and finally 7:59 for last mile. That's probably the first time I've cracked an 8-minute mile since getting serious about running again 5 weeks ago. Nice to feel like some adaptations are starting to happen
gruecd
Footballguy
Brony
Footballguy
I did wake up on time for yesterday's 5k. Didn't think it was noteworthy until this:
https://www.dailymail.co.uk/news/article-2781239/Athlete-spent-year-training-gruelling-150-mile-triathlon-race-missed-day-overslept.html
https://www.dailymail.co.uk/news/article-2781239/Athlete-spent-year-training-gruelling-150-mile-triathlon-race-missed-day-overslept.html
Osaurus
Footballguy
bushdocda
Footballguy
That Thursday workout (I doubt I could talk you out of Tuesday too) is the only thing that you might want to watch. Sounds like a lot of fatigue and could be one to skip/soften.
Very excited for your first race day. You’re going to do great.
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jb1020
Footballguy
Had to condense my 5 runs this last week into 5 straight days, which is a lot for me. 29.8 miles total.
One run was a 40 minute tempo run and I held a fairly comfortable pace 8:55 w/ HR of 163-168. That seems about right. Not sure I do the tempo runs by the higdon definition. Seems like they want you to ease into it, peak, then ease out of it. I get a 10 minute warm up then crank it to 10k'ish pace for 40 minutes.
Capped off yesterday with a Long run of 10 miles, 10:21 avg pace and HR 134. It was pouring. My long runs typically come in around 10:45, but I was watching my HR and it steadily in the low 130's so I tried to maintain it there and It was fine. I was temped to go faster. If I didn't want to get back to the saints game I would have run further. It was one of those runs that just felt good. Took a gel with me, but never took it. No water along the route either. Never really felt the need for either.
You guys think a 2 hour HM is still reasonable? I don't like adjusting 3-4 weeks out, but I feel like I should be able to do it fairly easily. Advice is always welcome.
One run was a 40 minute tempo run and I held a fairly comfortable pace 8:55 w/ HR of 163-168. That seems about right. Not sure I do the tempo runs by the higdon definition. Seems like they want you to ease into it, peak, then ease out of it. I get a 10 minute warm up then crank it to 10k'ish pace for 40 minutes.
Saturday run was at "5 @ Race Pace" which for me I'm hoping to break 2 hours in the Half. Running 9:09 miles would get me there. I don't have the discipline like a lot of you to dial it in and maintain a certain pace. Those 5 miles 8:48 (hr 152), 9:11 (154), 9:05 (158), 9:09 (160), 8:54 (164). It was also 70+ outside. Which could very well be the case here Dec 1.
Capped off yesterday with a Long run of 10 miles, 10:21 avg pace and HR 134. It was pouring. My long runs typically come in around 10:45, but I was watching my HR and it steadily in the low 130's so I tried to maintain it there and It was fine. I was temped to go faster. If I didn't want to get back to the saints game I would have run further. It was one of those runs that just felt good. Took a gel with me, but never took it. No water along the route either. Never really felt the need for either.
You guys think a 2 hour HM is still reasonable? I don't like adjusting 3-4 weeks out, but I feel like I should be able to do it fairly easily. Advice is always welcome.
I missed the start of a race last year, but not this bad. Spotted the field about a 10 minute lead.
Zasada
Footballguy
Yeah I could definitely soften it. Will maybe just make it a light/short run instead. Thanks for the tip!
The Iguana
Footballguy
Given my recent experience this weekend and the times you have above, I totally think < 2 hours is doable for you. I believe!
gruecd
Footballguy
Feeling a little soreness in the quads and hamstrings two days post-marathon, but nothing too terrible. Wife asked me last night if I'd go for a little run with her tonight, and I'll probably give it a shot, if only because I don't want to do anything that could possibly discourage her from keeping at it. I'm also running a 10K with her and a bunch of her Polish friends on Sunday morning in Chicago. It's commemorating the 100th anniversary of Poland’s independence on November 11, 1918, so it's a big deal to her.
Personally, I'm starting to think ahead to future running/racing plans. Gonna do a fatass trail run (distance TBD) with a buddy of mine on the 24th and possibly race a local half marathon on 12/2 (depending on the weather). But first I need to survive a couples' weekend in Vegas in a couple of weeks with a couple of HS buddies and their SOs.
For Boston, I'm thinking to "just" attempt a "Boston PR," so maybe I'll shoot for 3:05 or something. Undecided yet if I'll use my coach or just do it myself. And for next fall, right now I'm leaning towards going back to Indy. I didn't love the course, but it was definitely flat and fast, and the predictably cold/cool weather is incredibly attractive to me.
Personally, I'm starting to think ahead to future running/racing plans. Gonna do a fatass trail run (distance TBD) with a buddy of mine on the 24th and possibly race a local half marathon on 12/2 (depending on the weather). But first I need to survive a couples' weekend in Vegas in a couple of weeks with a couple of HS buddies and their SOs.
For Boston, I'm thinking to "just" attempt a "Boston PR," so maybe I'll shoot for 3:05 or something. Undecided yet if I'll use my coach or just do it myself. And for next fall, right now I'm leaning towards going back to Indy. I didn't love the course, but it was definitely flat and fast, and the predictably cold/cool weather is incredibly attractive to me.
gruecd
Footballguy
The Iguana
Footballguy
There may have been some invisitext in there... wasn't sure if I really wanted to say it "out loud" yet...
I think my goal for next May is going to be to run a half in 1:45. Cutting 2 min/mile off my time is a lot but I feel like I had more in me Saturday and I only really had a month of "training" under my belt.
gruecd
Footballguy
If my wife can run 1:59 with the VERY limited training that she does, I see no reason why you can't go 1:45 with a "real" training plan including speedwork, etc.
Juxtatarot
Footballguy
Juxtatarot
Footballguy
Regarding coaches, one thing I noticed about both your training and Hang 10's earlier this year (who was also being coached) was there seemed to be a routine focus to have you guys frequently pick up the pace on many runs even if it wasn't up to a lactate threshold training zone. Both of you seemed to really respond well to coaching and I'm curious how much you'd attribute success to those slightly faster runs compared to other factors.
gruecd
Footballguy
Yep, some friends of mine use the same coach, and this seems to be one of his core training philosophies....lots and lots of fast-finish long runs, progression runs, etc., a decent amount of interval work, but not much LT stuff at all.Juxtatarot said:
Personally, I attribute a lot of my success to it. I'm definitely running better than when I was self-coached using Pfitz's book, which puts a lot more emphasis on tempo. I run best when I negative split, so my coach's approach is a good fit for me and really reinforces my strengths. Watching NY on Sunday, I heard the commentator say how Keitany performs so much better when she doesn't try to go out in 65 minutes. I'm the same way (relatively speaking). I went out too fast on Saturday and didn't stay within myself, and it cost me.
gruecd
Footballguy
MAC_32
Footballguy
Juxtatarot said:
It's certainly confirmation bias because it's what I want to read, but reading this has me feeling better about both my weak spot and my tendencies during previous training. Fast finishing is my comfort zone; tempo's? Not so much. I spend (waste?) more time and energy thinking tempo's than I'd care to admit whereas some of my fast finish's are unplanned. Sure, some are scheduled, but feeling good on something GA/MLR/long'ish then lay the hammer. Seeing your success, and Hang 10's pre-injury, is making me feel better about building a plan with those strengths and weaknesses in mind.
Juxtatarot
Footballguy
MAC_32
Footballguy
I laugh because you're right. But that's probably a good thing. None of us will ever completely figure it out. Knowing that has us always searching for something that may or may not be there in an attempt to perform better. Even if what we are searching for at that specific point in time doesn't actually help improve performance.
I'm glad I spent more time working on speed, strength, and hills this summer/fall - even if doing so doesn't lead to any immediate performance benefits. Hopefully I'll get a more objective reading later this month, but I think I'm a notch slower right now but I think I may have substantially improved my base. My recovery has never been as strong as it's been lately and I think it's a product of what I've focused on the last few months in addition to the endurance built over the 28 months prior. But will it lead to something better later? I think so, but at the same time I really don't know. Fun sport.
The_Man
Footballguy
I really, really like fast-finish long runs. I feel like I'm getting a hybrid of the Hadd HR training combined with speed work.
This also ties into my belief in studies that show once you reach the 80-minute mark, there is a bigger benefit in endurance enzymes made. So I tend to think of my long runs as 80 minutes of low Heart Rate pre-game, and then whatever comes after that as a Bonus Round where I'll try to step up the pace. For more advanced runners, Hal Higdon talks about doing 3/1 Long Runs, in which you run the first three-fourths of the distance at a comfortable pace, then accelerate to near race pace over the last quarter.
Not to mention I'm old and out of shape, so any attempts at doing speed/intervals are invariably the things that cause me injury. So this is a way to try to approximate the benefits of that work, without risking injury.
gruecd
Footballguy
Same.
But apparently I'm OK just ignoring my weakness (tempos) and continue to focus on what I'm good at.
gianmarco
Footballguy
If anyone cares, not too much of a change for me. Still starts to hurt/ache after any bit of walking (like last night at work). I will say that if there's any improvement is that it's more of a dull ache than a sharp/angry ache that I felt earlier on but it's definitely still there. If I'm off of it, there's no pain. Touching it doesn't seem as bad either so maybe there is some improvement.
While this is new, I feel pretty comfortable saying there's almost no chance I can consider running for at least another week and I'm guessing it's going to be longer than that. I'm not sure I'll be able to race on Thanksgiving but we'll see, I guess. I'm just aggravated that this even happened but it is what it is.
I've been doing these stretches each day which seems to help some.
The only good part so far is that the weather has been really wet and ugly the last few days plus with a few things that popped up, I wouldn't have been able to do much anyway. Just need to be patient and make sure it's better before getting out there again.
Good luck this week @pbm107 and @Zasada. Can't wait to see you two rock this weekend.
While this is new, I feel pretty comfortable saying there's almost no chance I can consider running for at least another week and I'm guessing it's going to be longer than that. I'm not sure I'll be able to race on Thanksgiving but we'll see, I guess. I'm just aggravated that this even happened but it is what it is.
I've been doing these stretches each day which seems to help some.
The only good part so far is that the weather has been really wet and ugly the last few days plus with a few things that popped up, I wouldn't have been able to do much anyway. Just need to be patient and make sure it's better before getting out there again.
Good luck this week @pbm107 and @Zasada. Can't wait to see you two rock this weekend.
pbm107
Footballguy
This is where I am at, I selected a plan and executed it the best I could. I really don’t know how things will go on Saturday.
Juxtatarot
Footballguy
It looks like weather should be fine -- just a small chance of rain. Have you decided on a race strategy? What are your nutrition plans before and during the race?
pbm107
Footballguy
Weather looks ideal, low 40s. I have a 2:59:00 pace band printed out, will likely run a few at 6:50 and then take a peek at my HR. I am expecting it to be low and then be able to pickup the pace a bit. I really want to negative split this race.
For nutrition I plan on carrying 2 gels and picking up 2 on course. Morning of some ucan and cereal.
gruecd
Footballguy
tri-man 47
Footballguy
This all makes sense to me ...developing the body - and mind - for faster paces at the end of long runs. I look forward to working on this when I get back into true distance training later in 2019.
JShare87
Footballguy
Same boat for me. I am probably 1,000 times more hard-headed and stubborn than you. With that being said, I’m sure I’ll try and run way before I should and re-injure myself in the near future. Good times. It seems like right when I’m beginning to make a huge breakthrough, I have an injury.
gianmarco
Footballguy
Hate reading about your injuries. But, you definitely should have it checked out before you go out again.
Mine is a straightforward and common injury it seems. Yours not so much and is worrisome based on what you described.
Please be smart.
Juxtatarot
Footballguy
Ending my run at the polling station sounded like a good idea until I was waiting in line in a warm building and started pouring sweat.
Ned
Footballguy
Well, I'm not going to run the Rehoboth HM; I'm just not prepared. I could go out there and plod through it, but if I'm being honest with myself, I just won't enjoy doing that much. I'm fine physically, I'm just not there mentally yet. As the race date gets closer, I am feeling as if I'm forcing myself into it and that's not how I want to do this. I started feeling guilty 2 weekends ago when my planned 12 went to #### (literally almost #### myself 
) and I only was able to run 6. I realized later that day that this guilt isn't healthy and it's not what I want out of running right now. I have been enjoying my runs and want to keep it that way.
We are extremely busy with the kids and I'm spending almost all of my free time hunting right now. I know it's going to go over like a fart in church, but racing just isn't a priority in my life right now to where I shoehorn workouts into my daily schedule. I may hop into a 5K or two sometime soon if it fits the schedule, but we'll see. I'm contemplating the Delaware HM in the spring, which gives me more time to properly train without feeling like I'm forcing the issue.
) and I only was able to run 6. I realized later that day that this guilt isn't healthy and it's not what I want out of running right now. I have been enjoying my runs and want to keep it that way.We are extremely busy with the kids and I'm spending almost all of my free time hunting right now. I know it's going to go over like a fart in church, but racing just isn't a priority in my life right now to where I shoehorn workouts into my daily schedule. I may hop into a 5K or two sometime soon if it fits the schedule, but we'll see. I'm contemplating the Delaware HM in the spring, which gives me more time to properly train without feeling like I'm forcing the issue.
MAC_32
Footballguy
Awesome to read - I actually thought about you scrolling through my strava feed this weekend. I was getting a little worried not seeing anything from you lately, so I'm happy to read it's just mental right now. If I remember right the fire starts to light under you February'ish, so I look forward to hear about your plans for April.Well, I'm not going to run the Rehoboth HM; I'm just not prepared. I could go out there and plod through it, but if I'm being honest with myself, I just won't enjoy doing that much. I'm fine physically, I'm just not there mentally yet. As the race date gets closer, I am feeling as if I'm forcing myself into it and that's not how I want to do this. I started feeling guilty 2 weekends ago when my planned 12 went to #### (literally almost #### myself
We are extremely busy with the kids and I'm spending almost all of my free time hunting right now. I know it's going to go over like a fart in church, but racing just isn't a priority in my life right now to where I shoehorn workouts into my daily schedule. I may hop into a 5K or two sometime soon if it fits the schedule, but we'll see. I'm contemplating the Delaware HM in the spring, which gives me more time to properly train without feeling like I'm forcing the issue.
