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Ran a 10k - Official Thread (6 Viewers)

AAABatteries said:
I seriously don't know how you guys do it - I don't want to get out below 50.  When I was out Sunday it was like 43 degrees - I had tights and pants on.  :lmao:

Granted on the other end I'm guessing you guys wouldn't like the 80-90+ that I still enjoy getting out in.
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High 40s is perfect. February in Alabama is probably the perfect weather to run. It almost makes up for August.

I'll still get out there in the 90s with humidity but you're right that I don't like it.  Cycling is fine at that point. 

 
ChiefD said:
My plan as of now is this:

Tonight: this was a rest day and I am keeping to it. Ran 2 miles with the kids.

Tomorrow: yes. this will be my MP run. will do 10 miles.

Friday: going to hope the community center is open and hit it on the way home from work. going to do as many miles as I can. they are easy miles.

Saturday: this is the day that might turn into a rest day. our city does great removing snow. So i need to do 8 miles, and if the roads are clear, which they could be, this may happen.

Sunday: our roads will be clear. i will get this 10 miler in. if i get this run in, i plan to stretch it to 12-14 miles.
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16 miles

 
ChiefD said:
I will say I prefer this much more than a Kansas City summer.  :lol:
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I'll always remember when we first got to Kansas, being told by my sponsor that it's the hottest and coldest he's ever been. 

That's not quite right but closer to reality than I thought. Of course we were also the dumbasses out in the field in the ice and snow, heads staying above the turrets while driving >40 mph 

 
AAABatteries said:
I seriously don't know how you guys do it - I don't want to get out below 50.  When I was out Sunday it was like 43 degrees - I had tights and pants on.  :lmao:

Granted on the other end I'm guessing you guys wouldn't like the 80-90+ that I still enjoy getting out in.
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If I'm not training for something specific I get selective once below freezing and above 80something. Wind, snow, and ice impact the former. With the latter it's primarily humidity. 

My thresh holds get stretched if there are multiple days in a row like one extreme or the other. Today's dry 25 degrees with 25 mph winds and 45 mph gusts would have been a run day 2 weeks ago. I ran when it was 0 (but sunny). But this week? Lift. Because we are being spared with this round of storms. 

 
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MAC_32 said:
If I'm not training for something specific I get selective once below freezing and above 80something. Wind, snow, and ice impact the former. With the latter it's primarily humidity. 

My thresh holds get stretched if there are multiple days in a row like one extreme or the other. Today's dry 25 degrees with 25 mph winds and 45 mph gusts would have been a run day 2 weeks ago. I ran when it was 0 (but sunny). But this week? Lift. Because we are being spared with this round of storms. 
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When aren't we all training for something specific?

Kidding, not kidding.

 
MAC_32 said:
It's time to start building that long run. Carmel is coming up soon!
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Yeah. Luckily I got my 15 miler in a couple of weeks ago. I also have two more 16 milers on the schedule before the race, plus whatever I can squeeze in this weekend. The Hanson plan maxes out at 16, which worries me, but I’m going to trust the plan. 

 
MAC_32 said:
The bolded - time to htfu, @gianmarco.  I wasn't sure whether to speak up in Dec/Jan, but I had mixed feelings about you half marathoning in March.  On one hand maybe the carrot would get you out more often this winter.  On the other you just need to get out there and move more before worrying about early spring racing.  You've made progress, but I get the sense until recent you've felt let down about what you've accomplished because you're also not ready to race.  No reason to be let down...so long as you finish this month strong.  Year-over-year improvement.

Punt the half though.
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Most of this is correct. 

I will say that, at this point, it's not so much needing to HTFU, but just limitations with family situation. Everyone has stuff going on, but with 3 kids, a wife with a busy job who also runs, and a winter schedule + weather (and a bad winter at that), I simply can't get out as often as I'd like. I mean, I could get out more, but then something has to give and it's not worth it for me at this point.

All things considered, I've gotten out more than I would have expected and I'm pretty happy with my time out. I've been frustrated at trying to get back to fitness, but time missed from the injury set me back more than I would have liked and it's been slowly coming back. I'm finally happy with where I am.

I've gotten back into lifting regularly too and this is the most that I've both run and weight trained since I started. It's been a good balance.

I know I could run more, for example, it I hit our treadmill, but in the end, enjoying this is more important to me than hitting certain weekly mileage goals. I finally feel recharged and ready to hit a plan. I haven't been there for a while. Come March, I'm going to try that daily base plan and see how things go.

Sorry, just venting a little. Hate the weather we've had for @ChiefD and I've been really impressed with how much he's gotten done all things considered. I'm enjoying following along with others progress at this point more than mine and it's a good thing for me right now.

 
gianmarco said:
I will say that, at this point, it's not so much needing to HTFU, but just limitations with family situation. Everyone has stuff going on, but with 3 kids, a wife with a busy job who also runs, and a winter schedule + weather (and a bad winter at that), I simply can't get out as often as I'd like. I mean, I could get out more, but then something has to give and it's not worth it for me at this point.
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As I've said through the years, while my two kids were young, I was mostly "just" a 5K guy ...it called for more intensity, but less overall time commitment.  Nothin' wrong with that.

Regarding the weather, @AAABatteries, with the gear I've got now (particularly a new balaclava), if the winds are light, I'm very comfortable (and even sweaty) down into the single digits.  It just takes time to figure out the right clothing configuration ...with some acclimation at the start of each winter.

--

As mentioned on Strava, today got a little weird.  I finished 5 miles on a chilly (15 degree) windy morning and was ready to get indoors and get on with the day.  I reach down to get my front door key out of my shoe laces ...and realize I forgot it.  My wife was already gone.  Pushed a code to get into our garage, but the spare key was only for the back door, and the outer door for that was latched shut.  So I had run a mile down to the fitness club, head upstairs to the yoga run and interrupt their session to get a key from my wife ..and run another mile back home.  The yoga room was semi-dark; everyone laying on their mats; an instructor giving calm, peaceful guidance.  I barge in and see my wife at the very farthest spot ...so I gotta step by all these relaxed, zen-seeking folks, get the key, and work my way out of the room.  I'm sure there's a special kind of bad karma hell for people like me.  

 
Need to virtual handshake @gruecd again.  That single leg RDL - 2 1/2 months ago I couldn't do 5 with a 35 pound kettlebell without needing to re-stabilize myself after maybe two-in-a-row.  Now I'm doing 10 per leg with a 50 pounder with maybe one mis step per set and am probably ready for either more reps or heavier weight.  Can feel it working on any snow run too.  More control with each stride and (knock on wood) but I've only slipped and fallen once all winter.

Sp, preciate it  :thumbup:

 
AAABatteries said:
I seriously don't know how you guys do it - I don't want to get out below 50.  When I was out Sunday it was like 43 degrees - I had tights and pants on.  :lmao:

Granted on the other end I'm guessing you guys wouldn't like the 80-90+ that I still enjoy getting out in.
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Yeah 80-90 I really don't enjoy.

And not that I "enjoy" the cold, either.  But today was a refreshing/balmy -21C (-6F)!  Nice to be up from -27C!  But I dress right and it's not too bad.  Three layers up-top (base, light quarter-zip, heavier quarter-zip) and soft shell pants on the bottom.  This hat is one of the ugliest on the planet, but man is it warm.  Comes right down over my ears and forms a great seal around my head.  Round things out with some mittens and I'm good to go.  

 
This article is a year old, sorry if a repost.  But I find it interesting.  Bucks the trend of most race predictors which have me running marathons much faster than I'm capable of, using my HM time as a predictor.

This one actually feels like it's sandbagging a bit (4h7m prediction for me).

But there's plenty more data in there.  Most interesting to me is that runners who train slower than race pace are more successful than runners who train faster than race pace.  That feels so counterintuitive (but aligns with Hanson)!

 
gianmarco said:
Most of this is correct. 

I will say that, at this point, it's not so much needing to HTFU, but just limitations with family situation. Everyone has stuff going on, but with 3 kids, a wife with a busy job who also runs, and a winter schedule + weather (and a bad winter at that), I simply can't get out as often as I'd like. I mean, I could get out more, but then something has to give and it's not worth it for me at this point.
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Preach brother! 

Gotta remind ourselves every so often that we do this to be healthy, it doesn't have to be all encompassing. Even if we get a little type A now and then.

 
Boston training continues to cruise along (in week 10 of 18).  I should probably be knocking on wood, but I'm hitting paces better than I thought I would and body hasn't broken down yet.

I'm trying to stretch more than ever before and I firmly believe it is helping.  My sports hernia continues to be there but not debilitating.

Just got back from Atlanta last night.  Yesterday was a really busy work day and the only time I had to run was super early, so alarm set for 3:30 and out the door of my hotel at 4 am for my 10 mile run with 8 at around 6:55 pace.  The things we do for stupid marathons! 

Today is a rest day. After arriving home at 10 p.m. last night, it was nice to sleep in until 5:30!

Keep working guys.  I know the weather is tough and we all have to juggle family, work, mother nature, etc.  Keep showing up.  It will pay off come race time!  Its fun to watch all of your workouts.  And its crazy how fast some of you guys are. 

 
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MAC_32 said:
Need to virtual handshake @gruecd again.  That single leg RDL - 2 1/2 months ago I couldn't do 5 with a 35 pound kettlebell without needing to re-stabilize myself after maybe two-in-a-row.  Now I'm doing 10 per leg with a 50 pounder with maybe one mis step per set and am probably ready for either more reps or heavier weight.  Can feel it working on any snow run too.  More control with each stride and (knock on wood) but I've only slipped and fallen once all winter.

Sp, preciate it  :thumbup:
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My pleasure!

Meanwhile, I need to step up my gym game.  I was going pretty religiously 3x/week for a while, but the last couple of weeks have been busy, and I've gotten away from it...

 
SteelCurtain said:
Hey guys....I know a few of you might have seen this on my FB page, but for those who didn't, the local newspaper did a very kind article about me. I couldn't do any of what is listed in the article without the support and community in this thread.  Very much appreciated.

LOOK AT ME....I'M A RUNNER!
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Well, the guy included different quotes of mine in this weeks article as well.

I'm in the second half of this article.

Again, you guys don't realize the help and accountability you provide me. It is truly appreciated.

 
tri-man 47 said:
As I've said through the years, while my two kids were young, I was mostly "just" a 5K guy ...it called for more intensity, but less overall time commitment.  Nothin' wrong with that.

Regarding the weather, @AAABatteries, with the gear I've got now (particularly a new balaclava), if the winds are light, I'm very comfortable (and even sweaty) down into the single digits.  It just takes time to figure out the right clothing configuration ...with some acclimation at the start of each winter.

--

As mentioned on Strava, today got a little weird.  I finished 5 miles on a chilly (15 degree) windy morning and was ready to get indoors and get on with the day.  I reach down to get my front door key out of my shoe laces ...and realize I forgot it.  My wife was already gone.  Pushed a code to get into our garage, but the spare key was only for the back door, and the outer door for that was latched shut.  So I had run a mile down to the fitness club, head upstairs to the yoga run and interrupt their session to get a key from my wife ..and run another mile back home.  The yoga room was semi-dark; everyone laying on their mats; an instructor giving calm, peaceful guidance.  I barge in and see my wife at the very farthest spot ...so I gotta step by all these relaxed, zen-seeking folks, get the key, and work my way out of the room.  I'm sure there's a special kind of bad karma hell for people like me.  
Click to expand...
I'm sure they loved the interruption

 
Zasada said:
This article is a year old, sorry if a repost.  But I find it interesting.  Bucks the trend of most race predictors which have me running marathons much faster than I'm capable of, using my HM time as a predictor.

This one actually feels like it's sandbagging a bit (4h7m prediction for me).

But there's plenty more data in there.  Most interesting to me is that runners who train slower than race pace are more successful than runners who train faster than race pace.  That feels so counterintuitive (but aligns with Hanson)!
Click to expand...
That's a very good article and identifies factors why people's marathon results may not meet what calculators suggest.  I didn't notice anything surprising but it's nice to see the data behind what we've read.  

On your last point, one factor that I don't think he mentioned is the time length of the race.  A "fast" marathon runner may only be running for 3 hours.  A "slower" marathoner may be running for 5 hours.  If a "fast" guy is racing for 5 hours, the pace will be at much closer to average training pace than 3 hours.  Time isn't the only factor here but it's certainly one to consider.

 
I had to run my tempo today on the treadmill this morning because of icy conditions here, and just want to say thank you to the gentleman that moved the fan to point my direction. I was getting overheated during my warmup miles and really dreading the tempo miles I had coming.  Also thank you @ChiefD for complaining about being thirsty on the treadmill and realizing that you should bring a bottle of water for treadmill runs.  I never thought of doing that myself, I have since your post and that helped today as well.

 
pbm107 said:
I had to run my tempo today on the treadmill this morning because of icy conditions here, and just want to say thank you to the gentleman that moved the fan to point my direction. I was getting overheated during my warmup miles and really dreading the tempo miles I had coming.  Also thank you @ChiefD for complaining about being thirsty on the treadmill and realizing that you should bring a bottle of water for treadmill runs.  I never thought of doing that myself, I have since your post and that helped today as well.
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I thought you had a treadmill in your basement.  

 
Juxtatarot said:
I thought you had a treadmill in your basement.  
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I had one in my garage, but I got rid of it. It was a piece of junk that my wife picked up at a yard sale, it didn't display speed.  I joined a gym July 2017 after a disappointing quarter marathon.

 
SayWhat? said:
@ChiefD is apparently losing his sh it down in Kansas with all this snow and training stress. Hang in there man!
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:lol:

The funny thing is there is a Home Depot on one of my routes. Have used their facilities several times. The nice part is it's right by the contractor end of the building. So easy in, easy out.

 
Tough workout today.  Closest I've come to quitting a workout in a very long time.  Did this on the treadmill with a 1% incline (unless otherwise noted):

- 1.5-mile warmup

- 7 x 60-second 6% "hills" at 6:15 pace (with 60-second recovery jogs....went by very fast, by the way)

- 1.5 mile tempo at 6:31 pace

- 45-sec jog

- Another set of 7 x 60-second hills

- Another 1.5 mile tempo (6:27 pace this time)

- Cool down

Total 9.25 miles and a couple of near-pukes on those hills.  I really hate that anaerobic kind of pain.  Reminded me why I don't run 5Ks....

 
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gruecd said:
Tough workout today.  Closest I've come to quitting a workout in a very long time.  Did this on the treadmill with a 1% incline (unless otherwise noted):

- 1.5-mile warmup

- 7 x 60-second 6% "hills" at 6:15 pace (with 60-second recovery jogs....went by very fast, by the way)

- 1.5 mile tempo at 6:31 pace

- 45-sec jog

- Another set of 7 x 60-second hills

- Another 1.5 mile tempo (6:27 pace this time)

- Cool down

Total 9.25 miles and a couple of near-pukes on those hills.  I really hate that anaerobic kind of pain.  Reminded me why I don't run 5Ks....
Click to expand...
There needs to be a “no thanks” reaction button.  I would’ve definitely puked.  Nice work.

 
gruecd said:
Tough workout today.  Closest I've come to quitting a workout in a very long time.  Did this on the treadmill with a 1% incline (unless otherwise noted):

- 1.5-mile warmup

- 7 x 60-second 6% "hills" at 6:15 pace (with 60-second recovery jogs....went by very fast, by the way)

- 1.5 mile tempo at 6:31 pace

- 45-sec jog

- Another set of 7 x 60-second hills

- Another 1.5 mile tempo (6:27 pace this time)

- Cool down

Total 9.25 miles and a couple of near-pukes on those hills.  I really hate that anaerobic kind of pain.  Reminded me why I don't run 5Ks....
Click to expand...
Do you program that all into the treadmill before the run?  

 
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gruecd said:
Tough workout today.  Closest I've come to quitting a workout in a very long time.  Did this on the treadmill with a 1% incline (unless otherwise noted):

- 1.5-mile warmup

- 7 x 60-second 6% "hills" at 6:15 pace (with 60-second recovery jogs....went by very fast, by the way)

- 1.5 mile tempo at 6:31 pace

- 45-sec jog

- Another set of 7 x 60-second hills

- Another 1.5 mile tempo (6:27 pace this time)

- Cool down

Total 9.25 miles and a couple of near-pukes on those hills.  I really hate that anaerobic kind of pain.  Reminded me why I don't run 5Ks....
Click to expand...
And this is what separates the men from the......well.....me.

 
gruecd said:
Nope.  Just have it written out on a piece of paper.
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That must be a pain to change pace and incline for short one minute "hills".  And it always takes several seconds for the change to be complete on the treadmill -- messing up your rest intervals, I assume.

Nice job, by the way!

 
Juxtatarot said:
That must be a pain to change pace and incline for short one minute "hills".  And it always takes several seconds for the change to be complete on the treadmill -- messing up your rest intervals, I assume.

Nice job, by the way!
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Yeah, it's not perfect, but close enough to get the desired results.  Thanks!  Training has been going really well, so I'm hoping for big things in Carmel...

 
Cracking up at the image of seeing someone induce a treadmill puke at my gym filled with mainly zombies watching the news at 6am. One guy i observed last year would crank treadmill intervals, then go hyper speed on an elliptical for a few mins, then do a ton of leg raises on an incline bench and repeat for like an hour. He was either getting ready to do something hardcore or going to spring break. 

 
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My wife wanted Valentine's Date night at Orange Theory, it worked me pretty good...I'm pretty sure that tomorrow's hill workout will be really slow or it'll be put off until Sunday...DOMS is real, lol

 
Any of you guys ever get a dead left arm during a longer run? Been experiencing this for the last 10 days or so. At about 8 or 9 miles my left arm is feeling weird. The best I can describe it is a dead arm. Not numb, but kind of numb. I try to shake it out to loosen it up, but doesn’t seem to work. 

In addition, I am still having preceived effort issues. Like, I just cannot get comfortable in any kind of run. This has been going on this whole cycle now. Even the run the other day on strava where I nailed the paces, it was way too hard. Like, I am feeling like I am at max effort for just a marathon pace - 10 second run.

That run should be pretty smooth at this point. And yesterdays marathon pace run was hard, and I still couldn’t hit my MP. I know it was cold and windy, but again, it shouldn’t feel like 5k effort. Because that what it felt like.

However, my heart rate is in the right zones. It is baffling.

 
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ChiefD said:
Any of you guys ever get a dead left arm during a longer run? Been experiencing this for the last 10 days or so. At about 8 or 9 miles my left arm is feeling weird. The best I can describe it is a dead arm. Not numb, but kind of numb. I try to shake it out to loosen it up, but doesn’t seem to work. 

In addition, I am still having preceived effort issues. Like, I just cannot get comfortable in any kind of run. This has been going on this whole cycle now. Even the run the other day on strava where I nailed the paces, it was way too hard. Like, I am feeling like I am at max effort for just a marathon pace - 10 second run.

That run should be pretty smooth at this point. And yesterdays marathon pace run was hard, and I still couldn’t hit my MP. I know it was cold and windy, but again, it shouldn’t feel like 5k effort. Because that what it felt like.

However, my heart rate is in the right zones. It is baffling.
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Been having that issue but higher up in my shoulder area. Exactly as you describe around mile 9 or so it hits and doesn’t go away. Feels like my shoulder is in a vice grip the rest of the run. 

 
Closest thing I get on long runs to the shoulder thing described is a really tight/sore upper back and shoulders as I fatigue. It is manageable with some shakeout and arm movement and more rows/pull-ups/pushups seems to help. I think it’s mostly a circulation from same-ish arm position for long time and fatigue at least for me. 

 
ChiefD said:
However, my heart rate is in the right zones. It is baffling.
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How is breathing? I’ve mentioned this before, but I judge effort by respiration rate more and more these days. I trust it more than heart rate. 

If your breathing and heart rate are both fine, I think it’s probably just cumulative fatigue effecting you. You might still be adjusting to the mileage and intensity increases. Anyway, that should improve into your taper. Marathon paces are never easy for me, particularly during the grind of heavy training weeks.

 
bushdocda said:
Closest thing I get on long runs to the shoulder thing described is a really tight/sore upper back and shoulders as I fatigue. It is manageable with some shakeout and arm movement and more rows/pull-ups/pushups seems to help. I think it’s mostly a circulation from same-ish arm position for long time and fatigue at least for me. 
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After marathons my shoulders/upper back have been so sore that I hated carrying a water bottle.

 
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