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Ran a 10k - Official Thread (9 Viewers)

Juxtatarot said:
Your post about the half marathon confuses me.  When were you expecting to start this 2 to 3 months of 35-40 miles per week training?  I think you should start it now and use the half marathon in early March to measure your progress.  Run it the best you can and if you are disappointed in the result, use that as motivational fuel to get better.  After that, continue on with training for an "A" race is April or May.  This way you'll be in near top shape for our relay.
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Pretty sure @Juxtatarot is expecting everyone on our relay team to be running effortless sub-seven miles. 

 
gianmarco said:
Wouldn't mind a little feedback.

Currently don't have any races or training planned for a while.  In fact, the only race I'm currently signed up for in the next 6 months is the relay race at the beginning of June.

I'm starting to get back out there.  I will say, though, that while running in the cold isn't bad once I'm out there, my motivation to get out and run in the cold sucks.  It's just different than throwing on clothes and getting out when it's warmer.

Anyway, there's a HM on March 9th that looks decent (and price is only $50 if I sign up in the next couple days).  My wife thinks I should sign up for it for some motivation even if it's not an attempt to PR or anything but just to use it as training.  I will say that while I enjoyed last year, having a race every 2-3 months started getting tiring by the end and having a bit of time to recharge was something I was looking forward to.  I also have the nagging discontentment of my first HM experience just a few months ago.

Would you sign up for it, even if I'm not going to do a formal training plan for it?  Or just take the break and ramp up miles when it starts to come? 
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Some people run as a means to an end - the running is the work, but the payoff is the results (PR, body improvement). I think others (myself included), run as an outlet and it doesn't feel like work.  For strengh and HIIT training, I'm the opposite.  I dread it and I have a tough time getting off the couch, but fine once I actually start.  In that situation, I do find it helpful to have a plan such as working out 4x this week.  I don't think there is one perfect plan - whatever system or plan that works for you is the right one.  But you should have some strategy. 

To answer your question, I would at least put the race on your calendar.  It's a bit of a yellow flag that you can't find the motivation to run in the cold, all BMF jokes aside. 

 
Juxtatarot said:
Your post about the half marathon confuses me.  When were you expecting to start this 2 to 3 months of 35-40 miles per week training?  I think you should start it now and use the half marathon in early March to measure your progress.  Run it the best you can and if you are disappointed in the result, use that as motivational fuel to get better.  After that, continue on with training for an "A" race is April or May.  This way you'll be in near top shape for our relay.
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No later than March or April  :)

Just kidding, I was going to start "soon" but no clear date.  Things are back to normal with kids back in school so I'm getting out there again.  I guess no better time to start than now.

Alright, seems like you guys agree with her and I'll go ahead and sign up. 

 
A big ole rain and wind storm rolled in last night, so I figured I'd push my planned 2:30 long run to tomorrow when we're supposed to get a break, and instead just replace it with a hill interval session.  But mud and 30-40 mph wind gusts aren't too conducive to that kind of thing, and about 30 seconds into my first planned 3:00 interval I started laughing and just stopped.  Turned it into a 1:00 fun run instead, proud to just be one of the only people out there (saw one person).

And as I came back to the one road I had to cross I learned that this actually can and does happen.  That was fun.  Luckily I was already so drenched that it didn't really make a difference.

 
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gianmarco said:
I'm starting to get back out there.  I will say, though, that while running in the cold isn't bad once I'm out there, my motivation to get out and run in the cold sucks.  It's just different than throwing on clothes and getting out when it's warmer.

Anyway, there's a HM on March 9th that looks decent (and price is only $50 if I sign up in the next couple days).  My wife thinks I should sign up for it for some motivation even if it's not an attempt to PR or anything but just to use it as training.  I will say that while I enjoyed last year, having a race every 2-3 months started getting tiring by the end and having a bit of time to recharge was something I was looking forward to.  I also have the nagging discontentment of my first HM experience just a few months ago.

Would you sign up for it, even if I'm not going to do a formal training plan for it?  Or just take the break and ramp up miles when it starts to come? 
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Regarding running in the cold, I'm exactly the same way.  Getting out is so much harder but once out there it's so much better (vs the heat).  What works for me is just continually trying to remember/internalize how good the running feels in the cooler weather and use that each morning when it's time to get out there.  It's still not perfect but I just tell myself "remember last time was great, you barely sweat at all" over and over while getting ready.  It seems to help.

I would run the HM.  Sometimes a low-pressure "challenge" can provide surprises.  I managed to PR my Prairie Mountain ascent last week by just going out and hiking up the mountain at a purposeful (but not extreme) pace.  When I hit the 3km point I realized I was within striking distance of a PR and upped the pace to hit it.  A very nice surprise.

As such I would sign up for the interim HM.  Go out, run the HM at a pace that is challenging but not high-pressure, and if you find yourself at the 10mi mark with extra gas in the tank you can turn up the effort if you like.  Or not.  By going-in with low expectations you don't have to worry about a disappointment dragging you down.  You can save the high expectations for an attempt later in the year.

 
Day 9 today of consecutive activities.  

In my infinite wisdom I decided to try to PR a nearby trail loop I run frequently.  It's been months since I've attempted a PR on this circuit due to ice/snow but the weather has been nice lately and the trail is unusually clear for the middle of winter.  A buddy of mine and I have a friendly competition on this route and he ran it a couple of days ago at an aggressive pace which got me motivated to tackle it with some intent myself.

This loop, when run with a purpose, is always grueling for me.  It's just a matter of suffering and how much I can take.  Every time I slow to a walk (usually on an uphill) I feel defeated, but the nice thing about my fitness improving is that even a short walk recharges my batteries so quickly.

Anyways, I ditched the pack and the poles, donned some low-profile spikes (for what ice there was) and took a stab at it.  

The legs and lungs were screaming at me the whole time.  Calling me a stupid MFer for trying to do this at the peak of cumulative fatigue and after 8 days of activities.  The devil on my shoulder kept telling me to give up the attempt.  I'm training for a marathon, not looking to PR trails.  A great excuse, right?

Well I refused to listen and kept pushing.  At least four times I was in barf territory.  Got a wicked stitch which lasted through the 5th km.

Having the Garmin watch was great because (vs the phone) it's so easy to check pace and splits.  And I could see that I was on-pace, despite my HR (which I can also now see easily) locked at/above 160.  My Strava reported an average HR of 151 but that was with my chest strap misreporting for the first 1.5km.  Eyeballing the chart the average was more like 160 which is essentially my suffer threshold.  

Anyways, after dodging cow patties and trying to run as many of the more minor uphills as I could, I managed to clock-in at 1:01 below my prior PR.  Which is much faster than I expected and really shows how logging the time over the last month has improved things.  Very satisfying, if not terribly smart.

Now the taper begins.  No question tomorrow is a day off and I'm going to try to mimic my pre-HM taper as much as possible.  

 
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@gianmarco based on your comments, I would totally sign up if I were you. Sounds like you are somewhat similar to me - I kind of need something to look forward to to push/motivate me. Saturday was the last of the 5k series I had signed up for to make me keep going after doing the HM. The first was a week after the HM, the second in the middle of December and the last one yesterday.

I signed up for the three thinking I would use them for 2 purposes - one was to keep me moving/working and the other was to see about measuring growth. Well, it worked great for the first part, not so much for the second. My legs still felt heavy after the HM and it just went "ok". I ended up with a nasty sinus infection when I ran the second. It also just went ok. I was really feeling good for the one yesterday but didn't realize what the course was like until I got there. Actually have a couple pictures I'll link to tomorrow to show some of the fun but the fun meant that my goals for the day ended up being different than I planned when I got there. 

All that said, when I was talking to my wife on the phone as I drove home yesterday, she pointedly asked me "what's the next one". She knows I am signed up for the Indy mini in May but also knows that I would highly benefit from having something else to plan for/anticipate between now and then. 

Still considering doing either the 10k hard or the HM as more  long run rather than a race in Carmel. Also probably will find something for February just to keep me motivated. 

 
Zasada said:
Having the Garmin watch was great because (vs the phone) it's so easy to check pace and splits.  And I could see that I was on-pace, despite my HR (which I can also now see easily) locked at/above 160.  My Strava reported an average HR of 151 but that was with my chest strap misreporting for the first 1.5km.  Eyeballing the chart the average was more like 160 which is essentially my suffer threshold.  
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First, awesome work! 2nd, I totally agree about the watch vs phone, etc. My runs outside since getting the watch at Christmas have been so much different than before. Being able to see pace, distance and heart rate has made a huge difference. On known routes I have run, I have blown away my previous best times and felt good doing it. 

 
ChiefD said:
Enjoy.
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@ChiefD ... :D   My goodness, that's awesome!  First week of the new year and you drop the likely top post of the year.  Well played, you BMF.

--

Did a run in the dark last night and had the chance to break out my new Tracer360.  Man, this thing does the job for creating night visibility.  I had three different situations over a four mile run where cars wouldn't have seen me coming, but they sure did (and all responded accordingly) with me bopping down the street in this extremely lightweight and very bright vest.

To mention, too: I've historically run city routes that I end up planning out and rounding out to mile marks.  But this year, I'm going to try to add an extra tenth of a mile or two to most runs just to accumulate a bit more mileage.  Hence the precise recording on Strava.  (Even if I had automatic uploads, they still would have averaged to even mileage.)  With a goal of approaching 2,000 miles for the year, I want to start these first months pushing above 30 miles per week.  So a 32+ miles this week is a good start.

 
Hamstring still not right - it may be time to get to the doctor.  I will say that while I haven’t run or done any leg exercises I have kept walking, lifting and doing core exercises.  Maybe I’m aggravating it doing that but I feel like I can’t just sit out and do nothing.  

The good news is my diet and weight are both doing great - but I so bad wanted to get out and run today as we had a gorgeous sunny day.   :kicksrock:

 
gianmarco said:
No later than March or April  :)

Just kidding, I was going to start "soon" but no clear date.  Things are back to normal with kids back in school so I'm getting out there again.  I guess no better time to start than now.

Alright, seems like you guys agree with her and I'll go ahead and sign up. 
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Yessss

 
SFBayDuck said:
A big ole rain and wind storm rolled in last night, so I figured I'd push my planned 2:30 long run to tomorrow when we're supposed to get a break, and instead just replace it with a hill interval session.  But mud and 30-40 mph wind gusts aren't too conducive to that kind of thing, and about 30 seconds into my first planned 3:00 interval I started laughing and just stopped.  Turned it into a 1:00 fun run instead, proud to just be one of the only people out there (saw one person).

And as I came back to the one road I had to cross I learned that this actually can and does happen.  That was fun.  Luckily I was already so drenched that it didn't really make a difference.
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Poor dog.

 
My 12-week focused training block for Carmel kicks off tonight with a 10-mile run.  Pfitz calls them "GA" runs, and my coach calls them "glue" runs (because they hold the training together), but either way, they're just your typical run-of-the-mill training runs at a mindless pace that isn't hard but isn't easy.

53 total miles on tap for the first week, including a tough workout on Thursday and 16-mile long run on Saturday.  I'll max out at 65 for the cycle.

 
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Happily surprised I got 42 miles in a week in January when my focus is on strength.  This start to winter would have been a whole lot nicer last year though.  <_<  Looks like I got one more nice day today then as long as I get out early enough tomorrow I will have 13 days in a row with > 80 miles.  But winter starts sometime tomorrow - I'm not going to miss these.

 
I'm so damn sick of running all my same running routes that I might run from work today just to change it up.  Anybody else have any solutions for dealing with the boredom?

 
gruecd said:
I'm so damn sick of running all my same running routes that I might run from work today just to change it up.  Anybody else have any solutions for dealing with the boredom?
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I'm gonna guess you don't have the option, but weekday lunch runs at work does it for me because my weekend runs are a mix bag of home based and beginning/ending in a few different local parks.

If I need to day trip for any reason I'll usually pack my stuff up and run somewhere on the way. On my way to a music festival last summer I stopped somewhere along the way and knocked out 80 mins of rough terrain.  Didn't care about the post run shower because no matter how bad I smell at a festival I'll still be in the top 50%.  Our kids stay with my parents an extra couple days after christmas and I usually meet them halfway to exchange them whenever their time ends.  I'll usually leave an hour and a half early then stop somewhere nearby there for something different.  Whenever we need car work done I'll run to work from there then often times have to run back after work too - don't always do the straight shot either.  Sometimes I'll do an easy few miles to work then do a MLR after and take a different route back to the shop.  I also get this may be difficult for someone in a different work situation.  An office and a locker room one building away is a nice non-monetary incentive for me.

The only runs that really bore me outside of peak training are the 40 minute easy evening runs at home. I think it's impossible to avoid at least some redundancy in peak training though.

 
gruecd said:
I'm so damn sick of running all my same running routes that I might run from work today just to change it up.  Anybody else have any solutions for dealing with the boredom?
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Not really!  But sometimes just a minor route change (e.g., one that has you running a different direction on a familiar street) helps.  But I fight the same thing ...and I can walk out my door and pick routes in any direction that I want.

 
Zasada said:
Trails.

But if not possible, I've been listening to audiobooks for my runs lately.  Latest one is the Expeditionary Force series.  Really helps to keep me distracted.
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tri-man 47 said:
Not really!  But sometimes just a minor route change (e.g., one that has you running a different direction on a familiar street) helps.  But I fight the same thing ...and I can walk out my door and pick routes in any direction that I want.
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This hits me even with trails sometimes.  I'll do a lot of what has already been suggested here - small tweaks in the route, change direction, mix two routes together, etc.  And I'm a podcast guy, rarely run without one going in my ear.

 
SFBayDuck said:
And as I came back to the one road I had to cross I learned that this actually can and does happen.  That was fun.  Luckily I was already so drenched that it didn't really make a difference.
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One time in Boston this happened to me in a different way.  The water was inside of a large pot hole.  The pot hole was perfectly deep enough that when the car tire hit, the splash actually went over my head and I only got a little wet.  Was pretty cool.

 
ChiefD said:
You should go to the Pettit track and run it in the opposite direction. That should mix things up for you and few dozen other people. 
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I swear to God, I'd pay to have him do this and just film a lap or 2. 

ETA -- Bonus if he starts tapping people as he goes by them while playing "duck, duck, goose" and cackling loudly when he hits goose.

 
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gianmarco said:
I swear to God, I'd pay to have him do this and just film a lap or 2. 

ETA -- Bonus if he starts tapping people as he goes by them while playing "duck, duck, goose" and cackling loudly when he hits goose.
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Dont those loons up there play duck duck gray duck? Pyschos...

 
Gotta figure out this morning high heart rate stuff. Happened again this weekend. As I'm getting ready, putting on shoes, headphones, etc....my heart rate is pushing 90-100 bpm.  And then my HR on an easy run is pushing way higher than it should. And I'm working way hard for such a slow pace. Feeling like crap...all of it. 

This has happened in mild weather, hot weather, cold weather. No beer the night before. 3 beers the night before. Plenty of sleep the night before. Caffeine in the morning - no caffeine in the morning. WTF. 

Last night, as I'm getting ready, my heart rate is in the high 60's/low 70's. Run my nice easy run and it felt great. Just like it's supposed to on an easy run. 

If I can't get this figured out my marathon is going to flat out suck. 

Just venting again....getting frustrating.... :censored:

 
ChiefD said:
Gotta figure out this morning high heart rate stuff. Happened again this weekend. As I'm getting ready, putting on shoes, headphones, etc....my heart rate is pushing 90-100 bpm.  And then my HR on an easy run is pushing way higher than it should. And I'm working way hard for such a slow pace. Feeling like crap...all of it. 

This has happened in mild weather, hot weather, cold weather. No beer the night before. 3 beers the night before. Plenty of sleep the night before. Caffeine in the morning - no caffeine in the morning. WTF. 

Last night, as I'm getting ready, my heart rate is in the high 60's/low 70's. Run my nice easy run and it felt great. Just like it's supposed to on an easy run. 

If I can't get this figured out my marathon is going to flat out suck. 

Just venting again....getting frustrating.... :censored:
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The last three weeks have included the most weekly miles you've ran since Chicago October 2016.  And they've been in a row.

 
Three straight days of running for me with a 20 hour fast that just ended.  Also registered for Superior 100 lottery and close to signing up for a 50 in mid-April.   Mentally getting stronger daily with a motto this year of "chip away," as I historically tend to let the sum of life overwhelm me to the point of paralysis.  Trying to just chip away at work, home, projects, running, etc.  Let's do this.  :boxing:

 
SayWhat? said:
Three straight days of running for me with a 20 hour fast that just ended.  Also registered for Superior 100 lottery and close to signing up for a 50 in mid-April.   Mentally getting stronger daily with a motto this year of "chip away," as I historically tend to let the sum of life overwhelm me to the point of paralysis.  Trying to just chip away at work, home, projects, running, etc.  Let's do this.  :boxing:
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Now that's what I like to hear!

 
Reading people signing up for Ultras (awesome @SayWhat?) 

Meanwhile half an hour in the pool kicks my ###.  Seriously, I forgot how much those 30 minutes rock your world.

 
SteelCurtain said:
Cadence Talk

I ran a Marathon Pace run the other day and my average cadence was 201. 
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Something that was interesting to me from the article:

Rather than aiming for a specific number, he uses cadence as a benchmark for his fitness. He finds that when he’s in better shape, his cadence tends to be lower at a given pace, since his steps have more power behind them. When his cadence is faster than normal at the same pace, he takes that as a sign that he should do more hill repeats or speed work to get stronger.
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When I get some time, I think I'll look into my cadence data to see if I can find any trends.  I've never considered this.

Has anyone noticed changes in cadence at a given speed and attributed it to fitness like this guy?

 
Juxtatarot said:
Has anyone noticed changes in cadence at a given speed and attributed it to fitness like this guy?
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I have zero data, but I think my cadence actually increases as my fitness improves. I can usually tell fairly quickly if I'm popping that day because my foot turnover is higher without expending any/much additional energy. Eventually once fatigued it slows and I need to extend the stride and/or use more energy and drive through each step to maintain (or increase) pace. When I'm fit that point of fatigue doesn't happen until later in a given workout.  

 
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