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Ran a 10k - Official Thread (3 Viewers)

I really, really, really want to go race an 800 now and see what I could do it in today. But I need some competition to help push me. Who's up for a road trip to Indy to race? 

 
Anyone here frequent D!cks Sporting Goods?  One the employees told me if I was "active" I could hook up my rewards card to Garmin Connect or Apple Health via their app and reward would start rolling in.  They were right...I've been getting $10 gift cards pretty regularly for the past few weeks.  

 
jb1020 said:
Anyone here frequent D!cks Sporting Goods?  One the employees told me if I was "active" I could hook up my rewards card to Garmin Connect or Apple Health via their app and reward would start rolling in.  They were right...I've been getting $10 gift cards pretty regularly for the past few weeks.  
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Wow, that's cool.  What's the expiry on the gift cards?

 
jb1020 said:
Anyone here frequent D!cks Sporting Goods?  One the employees told me if I was "active" I could hook up my rewards card to Garmin Connect or Apple Health via their app and reward would start rolling in.  They were right...I've been getting $10 gift cards pretty regularly for the past few weeks.  
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Interesting. I'll have to check that out. I have a rewards card but never seem to get anything from it.

 
jb1020 said:
Anyone here frequent D!cks Sporting Goods?  One the employees told me if I was "active" I could hook up my rewards card to Garmin Connect or Apple Health via their app and reward would start rolling in.  They were right...I've been getting $10 gift cards pretty regularly for the past few weeks.  
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:jawdrop:   Thanks for this!!!  I expected it to be a pain like most things like this, but linking the app (which I already had) with the Garmin Connect app took like 3 clicks.  

 
jb1020 said:
Anyone here frequent D!cks Sporting Goods?  One the employees told me if I was "active" I could hook up my rewards card to Garmin Connect or Apple Health via their app and reward would start rolling in.  They were right...I've been getting $10 gift cards pretty regularly for the past few weeks.  
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Nice.  Just signed up.  Not a fan of ****'s, but I'll take $10 gift cards so I can buy a whole lot more running stuffs.

 
jb1020 said:
Anyone here frequent D!cks Sporting Goods?  One the employees told me if I was "active" I could hook up my rewards card to Garmin Connect or Apple Health via their app and reward would start rolling in.  They were right...I've been getting $10 gift cards pretty regularly for the past few weeks.  
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Just linked mine.  For the rest of you, just open the app, click the menu item on the left, choose "Move," and link your accounts.  Easy peasy.

 
Zasada said:
Great sleep last night (Naproxen ftw) and a great run this morning (no poop break ftw).  Feeling energized.  

In Luke Humphrey's book, he mentions that it's generally better to add a day to a Hanson's training plan rather than add distance to existing days.

So a question for the HansonGuys:  I have a rest day upcoming this Friday and if I were to add a day, should it be an easy run or a SOS run?
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Pretty sure foregoing a rest day would only be for easy. Another SOS would likely impact future SOS run or force a back to back SOS run. 

And I’ve read many times that adding mileage is also done with more warm up/cool down miles and/or a couple more on easy runs. 

 
bushdocda said:
Pretty sure foregoing a rest day would only be for easy. Another SOS would likely impact future SOS run or force a back to back SOS run. 

And I’ve read many times that adding mileage is also done with more warm up/cool down miles and/or a couple more on easy runs. 
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This is what I need to start doing more of. 

I was hesitant to do it at first because I didn't want to overdo it and underestimate the cumulative fatigue of running every day, but I'm now 7 weeks in and feeling better than when I started.  Legs aren't tired at all so I think I can handle a bump of a few miles/week and still get the benefits.  Of course, there's also the time factor but I've seen you guys do much longer WU/CD than I do so I'm going to try to start incorporating that.

 
gianmarco said:
This is what I need to start doing more of. 

I was hesitant to do it at first because I didn't want to overdo it and underestimate the cumulative fatigue of running every day, but I'm now 7 weeks in and feeling better than when I started.  Legs aren't tired at all so I think I can handle a bump of a few miles/week and still get the benefits.  Of course, there's also the time factor but I've seen you guys do much longer WU/CD than I do so I'm going to try to start incorporating that.
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Generally speaking, increasing both quantity and quality does not work.  You've really honed in on the quality recently.  So I like the idea of incorporating more WU/CD miles.  Maintaining the existing quality you've established and sprinkling that in to enhance quantity.  Then after several weeks of that if you want to switch that enhanced quantity to higher quality you're ready for it.  And the faster you get the less time you have to devote to it too.

 
Zasada said:
Great sleep last night (Naproxen ftw) and a great run this morning (no poop break ftw).  Feeling energized.  

In Luke Humphrey's book, he mentions that it's generally better to add a day to a Hanson's training plan rather than add distance to existing days.

So a question for the HansonGuys:  I have a rest day upcoming this Friday and if I were to add a day, should it be an easy run or a SOS run?
Click to expand...
What do you mean add a day?  Does this mean you'll run on a day that is normally an off day? 

 
jb1020 said:
Anyone here frequent D!cks Sporting Goods?  One the employees told me if I was "active" I could hook up my rewards card to Garmin Connect or Apple Health via their app and reward would start rolling in.  They were right...I've been getting $10 gift cards pretty regularly for the past few weeks.  
Click to expand...
I'm accumulating points now with Fleet Feet after connecting my Strava account.  I'm not sure what they translate to yet. 

 
MAC_32 said:
Generally speaking, increasing both quantity and quality does not work.  You've really honed in on the quality recently.  So I like the idea of incorporating more WU/CD miles.  Maintaining the existing quality you've established and sprinkling that in to enhance quantity.  Then after several weeks of that if you want to switch that enhanced quantity to higher quality you're ready for it.  And the faster you get the less time you have to devote to it too.
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Agree 100000%

 
SteelCurtain said:
I'm accumulating points now with Fleet Feet after connecting my Strava account.  I'm not sure what they translate to yet. 
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Just did this too.  Got some $15 reward already and answered a few questions and accumulated 56 miles. 

Looks like you get $15 for every 150 miles earned.  And you can earn 100 miles/month with Strava or Garmin. 

That's not bad.

 
Coincidental to @gianmarco's recent, fine work, today was track work for me: 10 x 400m @ :92.  None of them felt particularly smooth, and the pacing bounced around too much, but I never felt the urge to cut the workout short either.  2 1/2 mile warm-up before getting started, and a 3/4 mile cool-down.   200m walk/jog between the reps.

 
tri-man 47 said:
Coincidental to @gianmarco's recent, fine work, today was track work for me: 10 x 400m @ :92.  None of them felt particularly smooth, and the pacing bounced around too much, but I never felt the urge to cut the workout short either.  2 1/2 mile warm-up before getting started, and a 3/4 mile cool-down.   200m walk/jog between the reps.
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Next week, I do the same thing (10 x 400s).  Each week for the next 6 weeks I alternate between the 200s and 400s.  It says I should run the 400's at a mile race pace, so for me that's maybe 6:30-6:45ish, but I'll aim for a bit faster (between :92 and :95), which would put me right around the same as you (:92 is 6:10 pace).  But, I'll probably do a 400m walk/jog between rep.

I'll see how the first one goes, though, and adjust accordingly.

Of note, I felt fantastic this morning.  Legs had some pop in them even for an easy run.  I actually think it's some residual effect from the beet juice, to be honest.  I didn't take it this morning, but I'm going to start each day through Sunday when I'll take a double prior to the race. 

 
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Oh, and more on the beet juice.  Yesterday was only the 3rd time I've tried it (once a couple weeks ago and the other before my long run this past Sunday).  But, yesterday I seemed to feel the effects of it more.  It was almost a very relaxing feeling after about 20 minutes, almost mellowing.  I think there's definitely something to taking it.

 
I'm seriously considering shutting down running for a few weeks.  Stupid abdominal pain isn't going away.  I'm 90% sure this is caused by tightness in the lower back, ###, hips and hamstrings.  I've started watching YouTube yoga sessions and starting following along at home.  Maybe I'll do these and various stretches every morning.  I already wake up crazy early anyway.

Although I promise this won't make me skip the relay, I'm warning you I'm not going to be at peak fitness.

 
Juxtatarot said:
I'm seriously considering shutting down running for a few weeks.  Stupid abdominal pain isn't going away.  I'm 90% sure this is caused by tightness in the lower back, ###, hips and hamstrings.  I've started watching YouTube yoga sessions and starting following along at home.  Maybe I'll do these and various stretches every morning.  I already wake up crazy early anyway.

Although I promise this won't make me skip the relay, I'm warning you I'm not going to be at peak fitness.
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Ugh, that sucks. Is it there all the time or just when you run?

Get better. I'll try and run faster for you!!

 
Juxtatarot said:
I'm seriously considering shutting down running for a few weeks.  Stupid abdominal pain isn't going away.  I'm 90% sure this is caused by tightness in the lower back, ###, hips and hamstrings.  I've started watching YouTube yoga sessions and starting following along at home.  Maybe I'll do these and various stretches every morning.  I already wake up crazy early anyway.

Although I promise this won't make me skip the relay, I'm warning you I'm not going to be at peak fitness.
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Dang, that sucks. Hope you feel better soon.

 
Juxtatarot said:
I'm seriously considering shutting down running for a few weeks.  Stupid abdominal pain isn't going away.  I'm 90% sure this is caused by tightness in the lower back, ###, hips and hamstrings.  I've started watching YouTube yoga sessions and starting following along at home.  Maybe I'll do these and various stretches every morning.  I already wake up crazy early anyway.

Although I promise this won't make me skip the relay, I'm warning you I'm not going to be at peak fitness.
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Sorry to hear this.  Seeing you on Strava almost every morning is like the sun rising in the east.  But take care of your body.  No PRs will be set if you don't get things right.

...and you could not run a single day between now and the relay and I imagine you'll still compete for the best time!

 
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Juxtatarot said:
I'm seriously considering shutting down running for a few weeks.  Stupid abdominal pain isn't going away.  I'm 90% sure this is caused by tightness in the lower back, ###, hips and hamstrings.  I've started watching YouTube yoga sessions and starting following along at home.  Maybe I'll do these and various stretches every morning.  I already wake up crazy early anyway.

Although I promise this won't make me skip the relay, I'm warning you I'm not going to be at peak fitness.
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The week after Carmel is the only time you've had a week under 23.4 miles since 2017.  Your body probably just needs a break.  Enjoy the R&R.

 
gianmarco said:
Ugh, that sucks. Is it there all the time or just when you run?
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It's the worst during the first mile of a run. It gets better after I'm warmed up but I still feel it. Sometime it's always present after a really long run but not that bad.  .  I also get a pain in the ### when I've been sitting for a while.  It might be the sciatic nerve but I'm not sure.  As I mentioned, I think this is all related to muscle tightness.

I'm not too worried about it.  I think I had something similar in 2017 which cleared up after taking some time off.  I was running through all this during training but I think I'd be pressing my luck too much doing that indefinitely.  

 
Juxtatarot said:
I plugged 800 race pace into the McMillan calculator  using my half marathon time last fall.  It has me at 2:14.7 which is 4:31 pace.  I honestly don't think I could get near that (I don't think I've ever run that pace for 400 meters) and it would basically be sprinting.
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Btw.....

If you can get a 2:28 for half mile while running a full mile,  I wouldn't be surprised if you could get it close to 2:15 if only doing 800m and with a little specific work on it.

 
Just took a sneak peek at the weather for next weekend... 10 days out it says 40% chance of rain. High 72, low 54, humidity 67%... 

 
Juxtatarot said:
It's the worst during the first mile of a run. It gets better after I'm warmed up but I still feel it. Sometime it's always present after a really long run but not that bad.  .  I also get a pain in the ### when I've been sitting for a while.  It might be the sciatic nerve but I'm not sure.  As I mentioned, I think this is all related to muscle tightness.

I'm not too worried about it.  I think I had something similar in 2017 which cleared up after taking some time off.  I was running through all this during training but I think I'd be pressing my luck too much doing that indefinitely.  
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You better suck it the hell up and continue training. 

 
gianmarco said:
I was going to say the same thing. @MAC_32's Strava notebook and research is second to none. I love it 

To be fair, though, it's not hard to look up but he's really good at picking out meaningful data.
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@SFBayDuck if you haven't gone to someone's profile on a desktop you should.  Having a photographic memory certainly helps, although a side effect is preconceived bias, but all of our data is literally right there on desktop.  But that still pales in comparison to @pbm107's notebook.  Now that guy.  That guy's got details.

 
MAC_32 said:
@SFBayDuck if you haven't gone to someone's profile on a desktop you should.  Having a photographic memory certainly helps, although a side effect is preconceived bias, but all of our data is literally right there on desktop.  But that still pales in comparison to @pbm107's notebook.  Now that guy.  That guy's got details.
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Yeah, I don't use the app that much other than to quickly edit my upload....and add a pick or three of the pup.  So I'm mostly on the desktop.  I just haven't spent much time there recently at all (sorry fellas for the lake of "likes").  I did go there yesterday to get an accurate HR for Juxt to compare to my sauna session - my memory isn't that good.  Could be all the tree branches I've run into on the trails over the years......

 
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