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Ran a 10k - Official Thread (6 Viewers)

ChiefD said:
First ever treadmill training run tonight. Temp here was 16 with a north wind of 18. Just not safe or worth it. So went to the local community center.

1 mile warm up at 10:30 pace

8 miles at 9:00 pace, HR right around 169-171

1 mile cool down at 1:30 pace

Remind me never to do that again. Just awful. I don't know how you guys do that on a regular basis, though I imagine the weather is a great motivator. :lol:
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Steady pace treadmill runs are miserable. Interval workouts aren't nearly as bad...enough variety to stave off the boredom.

 
Brony said:
I started the Medrol dosepak this morning for tendonitis on my thumb.  good stuff so far.  Hopefully this helps improve things.  It ain't easy to avoid reinjuring the thumb 50 times a day.  Yesterday's x-ray showed no fracture, which is nice.
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#### is magical... 

 
gruecd said:
Steady pace treadmill runs are miserable. Interval workouts aren't nearly as bad...enough variety to stave off the boredom.
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My sample size isn't nearly enough to provide a credible voice, but this was my experience last winter.  I'd hop on for a steady pace run, feel like I'd been on there for an hour, look down, and see 1.7 miles.  It was a grind just to get to 4.  So much so that I swore I'd never do one again and would do my easy runs outside no matter how bad the conditions.  But I was able to do 7-8 mile interval workouts on the hamster wheel by March without issue.  So if you're going inside @ChiefD, dial up one of those.

 
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MAC_32 said:
 I'd hop on for a steady pace run, feel like I'd been on there for an hour, look down, and see 1.7 miles.  It was a grind just to get to 4.  So much so that I swore I'd never do one again and would do my easy runs outside no matter how bad the conditions.  But I was able to do 7-8 mile interval workouts on the hamster wheel by March without issue.  So if you're going inside @ChiefD, dial up one of those.
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Yeah, this was exactly how it felt.  :lol:

The weather looks good for this weekend, but next Tueday for my interval run it's supposed to be -2 degrees. So I may be forced inside anyway. 

 
I've kind of learned to embrace the treadmill. Never had been a fan of running on them but have come to appreciate them lately. I'm not quite to the point of doing intervals or speed work stuff yet. Just putting miles on. A 5 mile run on the treadmill can drag on a bit but I have kind of learned to get by watching a little TV, etc. 

Might help that I have been experimenting with different things to see the effect they have on my HR. Using the treadmill to set a consistent pace with weather, wind, temperature all being basically constant helps to minimize the variables and let's me concentrate on form, breathing, other stuff like that. Having consistency helps to see the difference little changes in other things can make. I'm hoping it is helping develop some good habits so that when I do get back on the road more soon that I can see the gains there. 

 
The Iguana said:
Might help that I have been experimenting with different things to see the effect they have on my HR. Using the treadmill to set a consistent pace with weather, wind, temperature all being basically constant helps to minimize the variables and let's me concentrate on form, breathing, other stuff like that. Having consistency helps to see the difference little changes in other things can make. I'm hoping it is helping develop some good habits so that when I do get back on the road more soon that I can see the gains there. 
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Yes, treadmills are great when you want to treat yourself like a lab rat.  (I mean that in a positive way.)

 
I looked like a total noob walking in there.  :lol:

Walk up to a treadmill, take off my jacket and running pants and just throw them on the floor next to the treadmill along with my wallet and keys. I look around and yep...I'm the only one to do that. I guess they have lockers somewhere around there.

Anyway, I straddle this thing trying to figure out how to start the thing. Must have taken me a good 5 minutes to get 'er going. So as I start, the treadmill has this 1 hour clock on it - basically that this workout is going to last one hour. So I start running, and start to think "maybe I should have changed that before I started because this thing is probably gonna stop at one hour and fling me over the top of the treadmill into the stairstepper row"

So the clock winds down to like 5 minutes left and goes into cool down mode. I'm like "WTF, I still have 4 more miles to go." So I ramp the speed up and keep going. After two more minutes, cool down mode.   :lmao:

So for the next 20 minutes I have to up the speed every two minutes when it goes into this cool down mode phase. I felt like a total jackhole. So finally, I get to my real cool down phase where I run my last mile at 10:30 pace.

I turn off the workout and start over, thinking "ok, let me see if I can adjust the length of the workout from the beginning".

Couldn't see any way to do that. So not sure if this thing is programmed to try and get people off of there after an hour or what. I did wipe down the unit afterword like the signs said.

I then cleaned the treadmill and left. Holy Jesus what an awful experience. 

 
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ChiefD said:
I looked like a total noob walking in there.  :lol:

Walk up to a treadmill, take off my jacket and running pants and just throw them on the floor next to the treadmill along with my wallet and keys. I look around and yep...I'm the only one to do that. I guess they have lockers somewhere around there.

Anyway, I straddle this thing trying to figure out how to start the thing. Must have taken me a good 5 minutes to get 'er going. So as I start, the treadmill has this 1 hour clock on it - basically that this workout is going to last one hour. So I start running, and start to think "maybe I should have changed that before I started because this thing is probably gonna stop at one hour and fling me over the top of the treadmill into the stairstepper row"

So the clock winds down to like 5 minutes left and goes into cool down mode. I'm like "WTF, I still have 4 more miles to go." So I ramp the speed up and keep going. After two more minutes, cool down mode.   :lmao:

So for the next 20 minutes I have to up the speed every two minutes when it goes into this cool down mode phase. I felt like a total jackhole. So finally, I get to my real cool down phase where I run my last mile at 10:30 pace.

I turn off the workout and start over, thinking "ok, let me see if I can adjust the length of the workout from the beginning".

Couldn't see any way to do that. So not sure if this thing is programmed to try and get people off of there after an hour or what. I did wipe down the unit afterword like the signs said.

I then cleaned the treadmill and left. Holy Jesus what an awful experience. 
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It's been my experience too that the max time is basically 60 minutes.  Although mine have started cooldown after the 60 minutes, not before.  If you're running longer, it's best just to stop it and start over.  I usually use that break as a time to refill the water bottle.  

 
Juxtatarot said:
It's been my experience too that the max time is basically 60 minutes.  Although mine have started cooldown after the 60 minutes, not before.  
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60-minute limit at my gym too, and the "cooldown" starts at like 58 minutes or something.  If I'm doing an interval workout (which is pretty much the only time I run on the treadmill), I typically jump off at some point before that (usually at the start of a recovery interval) and stop/restart the thing.  The last thing I want is the machine going into cooldown mode during one of my fast intervals.  It's a PITA, to be sure, but it's not really that big of a deal if you're prepared for it.

 
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Cutback week for me, and I'm busy tomorrow, so I headed to the Pettit this morning before work to do my "long" run.  Got there around 6:45 and knocked out my 40 laps in 1:22 (7:28/mile).  Feels good to have it done.

 
The "cooldown" for the treadmills I use are automatically set at 4.5 mph speed.  That's the most annoying speed imaginable for me.  It's too fast to walk but too slow to jog.

 
At some point I should practice the whole "drinking and running" thing but I basically never drink while running. When I did the half in November, there were  a couple stations I picked up something to drink but I find it so uncomfortable to do so and I have always been mostly "fine" just waiting until I'm done. 

I have considered wearing my camel pack I have for hiking before and saw a couple people doing that when I did the half but in general I'd almost have to stop/walk to really drink anything during a run. Or have a water bottle that "shoots the water out", IMO.

 
gianmarco said:
It's perfect for us recreational joggers.
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Really? I find it to be in that annoying speed range too that isn't right for running or walking. I never use the automated "cool down" thing. I either manually adjust the speed to something a little slower or just hop off and do a walk around the gym/building when I'm done with the run.

 
The Iguana said:
Really? I find it to be in that annoying speed range too that isn't right for running or walking. I never use the automated "cool down" thing. I either manually adjust the speed to something a little slower or just hop off and do a walk around the gym/building when I'm done with the run.
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He's joking.   There was a discussion months back about accidentally insulting people who are slower.  

 
The Iguana said:
Really? I find it to be in that annoying speed range too that isn't right for running or walking. I never use the automated "cool down" thing. I either manually adjust the speed to something a little slower or just hop off and do a walk around the gym/building when I'm done with the run.
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It was just a joke using "recreational joggers".  I try to avoid the treadmill now so I have no idea how good or bad it is.  Although I'm probably going to have to start finding out.

Btw, you guys might have noticed me put a couple pictures of Art Hill from Forest Park on Strava when I run through there. 

Here's what it looks like when it snows and everyone goes there to go sledding

ETA -- and from this past week

 
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The Iguana said:
At some point I should practice the whole "drinking and running" thing but I basically never drink while running. When I did the half in November, there were  a couple stations I picked up something to drink but I find it so uncomfortable to do so and I have always been mostly "fine" just waiting until I'm done. 

I have considered wearing my camel pack I have for hiking before and saw a couple people doing that when I did the half but in general I'd almost have to stop/walk to really drink anything during a run. Or have a water bottle that "shoots the water out", IMO.
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Folding the rim of the paper cup into a "V" to drink from is the secret.

 
Juxtatarot said:
Yes, treadmills are great when you want to treat yourself like a lab rat.  (I mean that in a positive way.)
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Totally take it as a positive. I was talking the other day about being my own little "science experiment"/"data analysis project". Despite being a math geek, I've never thought of running in this light - or had access to the numbers like I do now. I've always just run "by feel" without ever having the data behind to confirm/deny by thoughts. 

At this point, I feel pretty good about knowing what a run is going to feel like in 10, 15, 20 minutes, etc if I keep the same pace. Also have a pretty good idea of what bumping the pace up or down a certain level will do to me. 

The one thing I haven't even come close to doing yet that I keep thinking about is to actually try to "push myself to the limit". I kind of want to find my "breaking point" to know when I really am at/near a max effort. I'm just not sure I'm really prepared to commit to that yet. 

 
The Iguana said:
Totally take it as a positive. I was talking the other day about being my own little "science experiment"/"data analysis project". Despite being a math geek, I've never thought of running in this light - or had access to the numbers like I do now. I've always just run "by feel" without ever having the data behind to confirm/deny by thoughts. 

At this point, I feel pretty good about knowing what a run is going to feel like in 10, 15, 20 minutes, etc if I keep the same pace. Also have a pretty good idea of what bumping the pace up or down a certain level will do to me. 

The one thing I haven't even come close to doing yet that I keep thinking about is to actually try to "push myself to the limit". I kind of want to find my "breaking point" to know when I really am at/near a max effort. I'm just not sure I'm really prepared to commit to that yet. 
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You'll start getting towards the end of runs with excess energy sooner rather than later.  Start ramping things up at the end of the workout when that happens.

 
MAC_32 said:
You'll start getting towards the end of runs with excess energy sooner rather than later.  Start ramping things up at the end of the workout when that happens.
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:thumbup:

I've kind of started doing that some. As mentioned, I've been mostly just concerned with running more miles. But at the same time, I've been working on "negative splits". So, I would set the treadmill for a given pace. Toward the "end" I would turn it up some and see how things go. If all goes well then the next run I turn it up a little sooner. Once I get to a point that the bumped up pace starts to feel good for half the run or so, then I just bump up the starting pace and start over.

So, a few weeks ago I would start at 6.0 mph (10 min/mile) and slowly increase the mph through the run. This week I have started the runs at 6.6 or 7.0 (9:05 or 8:34). The one yesterday I did the first 3 at 7.0 and the last 2.25 at 7.5 (8 min/mile). That was a little out of the "comfort zone" but what I'm working toward. I'm a ton closer to it that I was a couple months ago. 

Right now I feel like I could run 8:30 to 9:00 min miles "all day long". And I can run 8:00 min miles for "a while". Still have some work to do to be able to run 8 min miles for 13.1 - which is the goal I have set for this spring...

Part of that plan above also is getting me into a "negative split" mindset. I had never really considered that before. All of my fastest times "back in the day" usually involved going out at some pace and trying to "hold on" as long as I could. The whole thing of learning my body and limits and knowing what I can do is pretty fun. Basically finding the difference between thinking I'm pushing too hard and knowing it is huge, IMO. Totally changes the mindset on a run. 

 
So the Pettit is closed to the public this entire weekend for the annual indoor marathon/half marathon, and I have to do a 7-mile recovery run on Sunday.  The only thing worse than running 7 miles on a treadmill is running 7 slow recovery miles on the treadmill.   :thumbdown:

High of 8° on Sunday, but it's supposed to be sunny and not very windy.  Might have to bundle up and slog through this one outside...

 
gruecd said:
So the Pettit is closed to the public this entire weekend for the annual indoor marathon/half marathon, and I have to do a 7-mile recovery run on Sunday.  The only thing worse than running 7 miles on a treadmill is running 7 slow recovery miles on the treadmill.   :thumbdown:

High of 8° on Sunday, but it's supposed to be sunny and not very windy.  Might have to bundle up and slog through this one outside...
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It isn't going to be pleasant, but that's manageable conditions if it holds.  Hell of a lot better than a slow even paced hour on the dreadmill anyway.

 
The Iguana said:
Totally take it as a positive. I was talking the other day about being my own little "science experiment"/"data analysis project". Despite being a math geek, I've never thought of running in this light - or had access to the numbers like I do now. I've always just run "by feel" without ever having the data behind to confirm/deny by thoughts. 

At this point, I feel pretty good about knowing what a run is going to feel like in 10, 15, 20 minutes, etc if I keep the same pace. Also have a pretty good idea of what bumping the pace up or down a certain level will do to me. 

The one thing I haven't even come close to doing yet that I keep thinking about is to actually try to "push myself to the limit". I kind of want to find my "breaking point" to know when I really am at/near a max effort. I'm just not sure I'm really prepared to commit to that yet. 
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Sounds like if anyone in here should get one a running power meter, it would be you.  More numbers!

 
July 1 starts my Hanson Beginner plan for NYC and I've been in a quandry about what to base my training on.  Even though it's 5 months away, I'm not ready for the mileage of a half yet, neither mentally nor physically.  However, I've found a couple of 10K's, one in early June and one 4 weeks earlier.  Definitely June but thinking I may end up doing  early May as well to get a good idea of where I should base my training.  

Feels good to have the plan coming together...  

 
TripleThreat said:
July 1 starts my Hanson Beginner plan for NYC and I've been in a quandry about what to base my training on.  Even though it's 5 months away, I'm not ready for the mileage of a half yet, neither mentally nor physically.  However, I've found a couple of 10K's, one in early June and one 4 weeks earlier.  Definitely June but thinking I may end up doing  early May as well to get a good idea of where I should base my training.  

Feels good to have the plan coming together...  
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Unsolicited advice - do both and just focus on slowly increasing your volume between now and then.  Use the first one to see how hard you can push yourself then after you inevitably fail use the second one to try and establish a more accurate baseline.

 
MAC_32 said:
Unsolicited advice - do both and just focus on slowly increasing your volume between now and then.  Use the first one to see how hard you can push yourself then after you inevitably fail use the second one to try and establish a more accurate baseline.
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thank you.  I can see the logic. 

 
The Iguana said:
I'm intrigued. Do you have one of these things? 
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I have the Stryd power meter and I keep track of data but I don’t really look at it too closely.  Typically I don’t display power but I do have a screen on my watch that shows 10 sec average power (instantaneous power fluctuates too much to be useful). During my last marathon I paced myself using power during miles 16-18 which were uphill, thinking that I wanted to maintain an even effort during that stretch.  This worked out fairly well as my power for the race was 313 Watts, and I was 310, 315, and 314 for the 3 miles up the hill.

My spreadsheet calculates the Running Effectiveness for each of my runs.  Running Effectiveness, which is defined as (speed / power), where speed is meters/second and power in watts/kg.  This really hasn’t been too valuable, the faster I run the more efficient I am.

There are people out there that train by power, but I don’t.  I haven’t found the power meter to be very useful, I have it so I track the data but I wouldn’t recommend purchasing one as they are fairly expensive.  

 
The Iguana said:
I'm intrigued. Do you have one of these things? 
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I don't.  The idea that seemed especially cool when running power meters were first announced was providing a method to quantify work output on trails, where pace isn't a good measurement.  But from everything I've seen,  these don't really provide much useful data for that particular use case.  Now I think it's a little better on flat roads (or treadmills), but I haven't looked into it much further since I don't really do that anyway.

From DCRainmaker's review of the Garmin version:  "The next is terrain, for which none understand that it requires more power to run on gravel, grass, or sand than it does perfect pavement.  For road runners that won’t be a huge issue, but for trail runners it’s mostly a non-starter."

A thorough review of running power meters

 
gruecd said:
So the Pettit is closed to the public this entire weekend for the annual indoor marathon/half marathon, and I have to do a 7-mile recovery run on Sunday.  The only thing worse than running 7 miles on a treadmill is running 7 slow recovery miles on the treadmill.   :thumbdown:

High of 8° on Sunday, but it's supposed to be sunny and not very windy.  Might have to bundle up and slog through this one outside...
Click to expand...
It’s gonna be 17 this morning when I need to put in my 30min brick run.  I felt so good running outside last Sat at 27 I’m inclined to try again this morning. 17 is the lowest I’ve run in, 8 has to be exponentially worse. 

 
The Iguana said:
:thumbup:

I've kind of started doing that some. As mentioned, I've been mostly just concerned with running more miles. But at the same time, I've been working on "negative splits". So, I would set the treadmill for a given pace. Toward the "end" I would turn it up some and see how things go. If all goes well then the next run I turn it up a little sooner. Once I get to a point that the bumped up pace starts to feel good for half the run or so, then I just bump up the starting pace and start over.

So, a few weeks ago I would start at 6.0 mph (10 min/mile) and slowly increase the mph through the run. This week I have started the runs at 6.6 or 7.0 (9:05 or 8:34). The one yesterday I did the first 3 at 7.0 and the last 2.25 at 7.5 (8 min/mile). That was a little out of the "comfort zone" but what I'm working toward. I'm a ton closer to it that I was a couple months ago. 

Right now I feel like I could run 8:30 to 9:00 min miles "all day long". And I can run 8:00 min miles for "a while". Still have some work to do to be able to run 8 min miles for 13.1 - which is the goal I have set for this spring...

Part of that plan above also is getting me into a "negative split" mindset. I had never really considered that before. All of my fastest times "back in the day" usually involved going out at some pace and trying to "hold on" as long as I could. The whole thing of learning my body and limits and knowing what I can do is pretty fun. Basically finding the difference between thinking I'm pushing too hard and knowing it is huge, IMO. Totally changes the mindset on a run. 
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I’m a big fan of intervals, especially for this type of limit understanding. I would vote to  include 1 session at the end of your week of track work. Mile warmup then 400 on, 400 off. Start with 4 of those and keep it in the lineup for 8 weeks. 

What I like about this with a GPS and HR monitor is you can see how you pace split as well as HR split through the intervals. You will quickly find your aerobic threshold limits. 

As you get stronger, you will start including more intervals. However, I think the most important growth is how your off 100 goes. You will see your HR go immediately down and your pace will go down, but not as much. Toward the end of your off 100 you will be itching for the next one. This is called raising your floor and from what I’ve learned critical for negative splitting. 

 
JAA said:
It’s gonna be 17 this morning when I need to put in my 30min brick run.  I felt so good running outside last Sat at 27 I’m inclined to try again this morning. 17 is the lowest I’ve run in, 8 has to be exponentially worse. 
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Temp says much much much less than wind and whether that yellow thing in the sky is out or not. 

 
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Had to convince myself I really wanted to go out in the cold this morning but did glad I did. So is Oliver (my dog).  I have to say that he kind of ticks  me off - it's the first time I've run outside in a couple weeks. He's pouted plenty to let me know it. If I had weeks off, I'd be hurting out there. Him? He was complaining I wasn't going fast enough! 

We set all kinds of PRs along the way...

 
Watch time was 2:11:45.  Slightly disappointed but I knew I wasn’t t fully prepared.   Happy to have one done and have that 5 year hiatus behind me.  

I live here but where we run that race and where I train are totally different.  The hills are brutal downtown.  I’d find a straightaway and feel like I could settle in, then I’d hit a hill and I’d be zapped.  

Felt good to be back though, no complaints here.

race temp were about 37-45.

 
jb1020 said:
Watch time was 2:11:45.  Slightly disappointed but I knew I wasn’t t fully prepared.   Happy to have one done and have that 5 year hiatus behind me.  

I live here but where we run that race and where I train are totally different.  The hills are brutal downtown.  I’d find a straightaway and feel like I could settle in, then I’d hit a hill and I’d be zapped.  

Felt good to be back though, no complaints here.

race temp were about 37-45.
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Awesome job. The important thing is you got off your butt and did it. Nothing but upwards from this point.

:thumbup:

 
jb1020 said:
Watch time was 2:11:45.  Slightly disappointed but I knew I wasn’t t fully prepared.   Happy to have one done and have that 5 year hiatus behind me.  

I live here but where we run that race and where I train are totally different.  The hills are brutal downtown.  I’d find a straightaway and feel like I could settle in, then I’d hit a hill and I’d be zapped.  

Felt good to be back though, no complaints here.

race temp were about 37-45.
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That's not a nice course with the 2nd half just a constant uphill until the last mile. For being undertrained, that's a solid run. Now you get to build on it. Congrats!

 
Yesterday's short run for me was a chance to pick up the pace a little. I don't know if it's the cold or still a lack of fitness (or both), but what felt like fast running yesterday was just not where it felt it was.  While I felt good during the run, it would have been nice to see some faster paces than what I ended up with.  I remember when that same effort ended up about 30-45 seconds per mile faster. 

Got home from work this morning and my wife left with my daughters to go to gymnastics. So I decided to throw on some running clothes and get out there at the last moment and run to them.  I was just planning on taking it easy since I pushed a bit yesterday but this morning's run felt effortless. Decent elevation on the run and I was hitting the hills with ease. In fact, my pace at the end of the run with the worst hills felt the best. HR on the Garmin was way high but there's no chance it was accurate as it had me at 180 right from the start.

Finally an encouraging run. I almost turned around and ran it back home but wanted to watch them finish so ended up just riding back. 

My weekly mileage isn't where I'd like it yet but I'm ok with that given the weather and how I was feeling up until recently. This next week will be brutal here much like it is for must of you (we are hitting negative temps too) so this will not help build on what I've done but I'm at least getting better at just getting out there in the cold.

I'm not terribly excited about this HM in a little over a month and kind of regretting signing up for it but we will see what happens.

Huge kudos to you guys that keep getting out there and logging miles in ####ty weather or on the treadmill.

 
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