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Ran a 10k - Official Thread (8 Viewers)

The Iguana said:
Now to start thinking about what's next! I get a day of rest today and plan to take it easy this week. Just get out and loosen up,the legs and such. My left hip and right heel both are a little angry this morning... This coming Saturday I am running a 5k at my kids' high school. Hoping I can do it in under 22:00, or at least see how close I can get.

After that I have nothing currently scheduled until the Monumental in November. I plan to start mixing in some crossfit stuff at work for some fun and more strength training than I have been doing. Also will get to just "have fun" running. Make sure I get the miles but get to just go out without thinking about a plan for the most part. Would like to do some more trail stuff but that takes planning to find them around here - technically I know where quite a few are, just more of a drive to get there. Probably will seek out a couple of shorter races over the summer just to have something to look forward to. 

This really has been a fun, wild ride. Thanks for letting me crash the party in here. I highly appreciate the encouragement and fellowship of the group. It is very inspiring. 
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Good stuff and great report and result yesterday. Sounds like you can have yourself ready for a training cycle based on that Nov race. Be sure to include complaints about heat and humidity as that is the focal point of summers in here. 😃

 
The Iguana said:
Now to start thinking about what's next! I get a day of rest today and plan to take it easy this week. Just get out and loosen up,the legs and such. My left hip and right heel both are a little angry this morning... This coming Saturday I am running a 5k at my kids' high school. Hoping I can do it in under 22:00, or at least see how close I can get.

After that I have nothing currently scheduled until the Monumental in November. I plan to start mixing in some crossfit stuff at work for some fun and more strength training than I have been doing. Also will get to just "have fun" running. Make sure I get the miles but get to just go out without thinking about a plan for the most part. Would like to do some more trail stuff but that takes planning to find them around here - technically I know where quite a few are, just more of a drive to get there. Probably will seek out a couple of shorter races over the summer just to have something to look forward to. 

This really has been a fun, wild ride. Thanks for letting me crash the party in here. I highly appreciate the encouragement and fellowship of the group. It is very inspiring. 
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You know ... the water is warming up all around. Maybe you should try dipping your toe in?  You know, being such an amazing success story with running, what’s stopping you from adding a swimming leg???

 
JAA said:
You know ... the water is warming up all around. Maybe you should try dipping your toe in?  You know, being such an amazing success story with running, what’s stopping you from adding a swimming leg???
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Hmm... I used to always think it would be fun to do a tri... But won't lie, the swimming part is a little intimidating. I can swim but it's not particularly a pretty thing. I've done laps before as something different to do but even a sprint is a 1/2 mile, right? But I do love the water so who knows. Of course, to actually do a tri, I would have to go get a "real" bike. Right now all I have is a cheap one I got to ride around the neighborhood with the kids when they were younger. 

 
2nd overall in the Cinco K Mayo 5K this morning in 18:51 (11 secs off my PR). Led through 2.5, but the winner was sitting on my ### the whole way, and I knew it was a matter of time before he kicked. He did, and I had nothing left in the tank to answer.

Would've been nice to have gotten the PR and the win, but I'll take it for the end of a 50-mile week after a 13-mile trail run yesterday.

 
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Ran my 2nd half marathon today and finished in 1:54.10, more than 9 minutes faster than my first. Goal was just to break 2 hours so I’m real happy with that.

I started at a little under 9 minute mile pace and gradually increased it as I felt good. A 58-year-old man stayed with me most of the race - I thought I shook him a few times but he always reappeared. He almost caught me with a sprint at the finish but I heard the footsteps just in time, kicked it in and beat him by two hundredths of a second. That was fun.

Next up is a 10K that I’ll run with a buddy. My goal is to beat him - he’s not a runner but is 10 years younger than me and in really good shape. We ran this race last year and he beat me by a minute with virtually no prep, and he said he plans to train this year. So that could be a challenge.

 
@pbm107 killing it this morning.  Holy #### that's a fast pace.  Could the Strava HR data be off a little, though?  :)

@The Iguana setting PRs and keeps raising the bar.  For a short while I included him in my "peer group" but clearly he's only ever going to see me in his rear-view mirror.

@Spartans Rule blowing through that sub-2hr HM and a nine minute PR.  HFS.

@SFBayDuck continuing to be my superhero.  Maybe a hundred years from now I will have the skills to toe the line with him.  

I came here to post/whine about how sore I am today but that will just have to wait.  Way too much awesomeness this weekend to do anything but gape in awe.

 
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gruecd said:
2nd overall in the Cinco K Mayo 5K this morning in 18:51 (11 secs off my PR). Led through 2.5, but the winner was sitting on my ### the whole way, and I knew it was a matter of time before he kicked. He did, and I had nothing left in the tank to answer.

Would've been nice to have gotten the PR and the win, but I'll take it for the end of a 50-mile week after a 13-mile trail run yesterday.
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Dude, look at you with the wheels in the short stuff. Congrats!

 
Zasada said:
@pbm107 killing it this morning.  Holy #### that's a fast pace.  Could the Strava HR data be off a little, though?  :)

@The Iguana setting PRs and keeps raising the bar.  For a short while I included him in my "peer group" but clearly he's only ever going to see me in his rear-view mirror.

@Spartans Rule blowing through that sub-2hr HM and a nine minute PR.  HFS.

@SFBayDuck continuing to be my superhero.  Maybe a hundred years from now I will have the skills to toe the line with him.  

I came here to post/whine about how sore I am today but that will just have to wait.  Way too much awesomeness this weekend to do anything but gape in awe.
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@gruecd doesn't make the list.  He only came in 2nd.

 
gruecd said:
2nd overall in the Cinco K Mayo 5K this morning in 18:51 (11 secs off my PR). Led through 2.5, but the winner was sitting on my ### the whole way, and I knew it was a matter of time before he kicked. He did, and I had nothing left in the tank to answer.

Would've been nice to have gotten the PR and the win, but I'll take it for the end of a 50-mile week after a 13-mile trail run yesterday.
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Awesome job! 

 
Trip cancelled, stayed home and did the local 10k. Strava tells me 52:11, results tell me 53:09 8/42 in my age group. 

Left hip started talking to me a mile in, one of those oh that’s new moments. Lagged in the middle and didn’t have any kick to speak of...

Learned some things on what to do for next months race, a little luck with the weather some good training and perhaps I can drop a couple minutes. 

 
Great racing all!

  @gruecd - hell of a time!! 

@the iguana - gritty performance.  I know that feeling of legs wanting to quit.  BMF to continue running not once but twice. 

@sfbayduck - still don't know where you get the idea of doing those distances will be a cool thing to do, but I'm in awe once again. 

@pbm - looking forward to hearing how this went. 

@triple threat - welcome to the party pal! 

@spartans - great performance! 

 
Wow ...even more great racing!!!

As for me, I'll see y'all again on the 14th.  Crazy busy rest of the day today, then I leave for Cuba early tomorrow morning and I won't have internet service down there.  Viva le revolution.  I do hope to get a couple of runs in while in Havana, which would be running along the malecon (similar to Chicago's lakefront), and then maybe a run or two in the small village later in the week.  Running on the roads and through the sugar cane fields near that village has that edge-of-the-world feeling to it ...thank goodness for RoadID.

 
tri-man 47 said:
Wow ...even more great racing!!!

As for me, I'll see y'all again on the 14th.  Crazy busy rest of the day today, then I leave for Cuba early tomorrow morning and I won't have internet service down there.  Viva le revolution.  I do hope to get a couple of runs in while in Havana, which would be running along the malecon (similar to Chicago's lakefront), and then maybe a run or two in the small village later in the week.  Running on the roads and through the sugar cane fields near that village has that edge-of-the-world feeling to it ...thank goodness for RoadID.
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Awesome, enjoy. 

When are we going to get you to join the information revolution and actually get you to post your runs with map/pace data? Would be cool to see in Cuba.

 
Quick injury update:

My achilles felt decent this morning. A little sore at times but better than the day before. I've been icing it, doing eccentric stretches, and using the massager on my calf. 

Got my long run done and it felt good from start to end. A few times I'd feel it a little but I'd make sure I kept the cadence up and limit the pounding and it was fine. Currently icing it.

This is definitely more of a "chronic" type inflammation. It feels the same as the last time but much less severe. If I touch it and squeeze, it hurts like crazy but otherwise it's not bad. I don't remember doing anything to it like last time either. I will say that, over the last few months, every once in a while I'd just "feel" something briefly, but nothing ever lingered. Probably still some residual injury from a few months ago and the increased mileage/intensity has made it a little angry. 

Getting through these last couple days is a HUGE relief.  I was going to be really bummed if I was going to have to hang it up 4 weeks before the relay. I just need to be smart with it but it's definitely manageable.

At least it's not a nerve thing. Those things are way serious!

 
gruecd said:
2nd overall in the Cinco K Mayo 5K this morning in 18:51 (11 secs off my PR). Led through 2.5, but the winner was sitting on my ### the whole way, and I knew it was a matter of time before he kicked. He did, and I had nothing left in the tank to answer.

Would've been nice to have gotten the PR and the win, but I'll take it for the end of a 50-mile week after a 13-mile trail run yesterday.
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BTW, I've been waiting to see you do a short race for so long. So good to see this and not surprised by the smoking time. 

You still hate it as much as you've always said?

 
Great racing gentleman.  Fabulous times.

My post marathon depression continues.  Just in a rut.  However, I saw the largest major city near me (about 50 miles away) has had 11 straight days of rain.  So this lousy weather is also impacting my desire to run.  Of course, I travel a bit this week and it looks to be cold, rainy and blah in Chicago this week as well.  (I know @Brony, @Juxtatarot and @tri-man 47 are there but my availability is limited and I won't have a car.  But if you guys are gonna be down by the lakefront at some point, let me know.)

Supposed to pace a marathon in 2 weeks and have yet to run the pace I need to run in that marathon.  Not a good sign.  Gonna try to go long early tomorrow morning and see how the body responds.  I may have to bail or ask for a slower time if my legs don't respond soon.

 
Broad Street Run Race Report

I mentioned earlier that I didn’t know what to expect with this one with my busy weekend, but I behaved fairly well with only a few beers at my son’s communion party the day before. I thought sub 64 was possible today, but I also thought sub 60 was possible last year and that didn’t happen. 

I figured that I’d run the first 3 miles between 6:25-6:30 and then go from there. This is a huge race with a crowded start and I found myself following a runner with a Boston marathon hat weaving around the runners. Once we got through the crowds he set a nice even pace and I stayed behind him until I saw an older gentleman pass us on the left around mile 3.

I quickly realized it was Gene Dykes, and I had a decision to make stay behind the guy with the Boston hat or follow Gene. I chose to try to keep up with Gene, who was wearing the vaporfly 4%. It was really cool to see how many runners went up to talk him, a few mentioned that he was the fastest 70 distance runner in the world. I didn’t want to bother him but rather just appreciated his efficient stride and even pacing. I never saw him look down at his watch. I stayed right behind him until we got to a water station just before mile 7. He slowed down to get water and I wasn’t suffering too badly so picked up the pace. I ran the last three miles 6:16, 6:13, and 6:06 finishing strong in 1:03:23, my 2nd fastest 10 miler.

I am happy with the result, and also feel good about the fact that it made sense. Based on my training and other races it was predictable. Unlike last years race where I was in much better shape and I ran slower. Perhaps it was allergies last year, my best 2 Broad Street Races were when it was raining with better breathing conditions. Who knows.

 
@The Iguana - Congrats on the PR, but personally I love the fact that you're not satisfied with it.   :thumbup:   Thomas Edison:  "Show me a thoroughly satisfied man, and I'll show you a failure."

@SFBayDuck - Great job getting in under 15.  I don't know how you do what you do.

@Spartans Rule - Congrats on CRUSHING your goal, and good luck in the upcoming 10K!

@TripleThreat - Welcome to the club, and great job on the race today.  We all start somewhere!

@tri-man 47 - Safe travels!

@gianmarco - So glad to hear that the achilles isn't anything serious!

 
pbm107 said:
Broad Street Run Race Report

I ran the last three miles 6:16, 6:13, and 6:06 finishing strong in 1:03:23, my 2nd fastest 10 miler.

I am happy with the result, and also feel good about the fact that it made sense. Based on my training and other races it was predictable. Unlike last years race where I was in much better shape and I ran slower. Perhaps it was allergies last year, my best 2 Broad Street Races were when it was raining with better breathing conditions. Who knows.
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Congrats, buddy.  Great race.   :thumbup:

 
TripleThreat said:
Trip cancelled, stayed home and did the local 10k. Strava tells me 52:11, results tell me 53:09 8/42 in my age group. 

Left hip started talking to me a mile in, one of those oh that’s new moments. Lagged in the middle and didn’t have any kick to speak of...

Learned some things on what to do for next months race, a little luck with the weather some good training and perhaps I can drop a couple minutes. 
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TripleThreat said:
Feel like a plebe in here with y’all LEETS. 
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8 out of 42 is not plebe status.

That's BMF upper crust status. Nice work. :thumbup:

 
MAC_32 said:
I have done a piss poor job with weight so far in 2019.

But...I have made tremendous progress with body fat.  I set out to make some progress in both areas, but instead have made great progress in one and none in the other.  The ingredients aren't gonna change the next 11 days, but I'm thinking about strategies to fix that beginning April 15.

March

186 miles ran w/a near identical net pace (7:34), initially I was taken aback but upon further review I only made it to the trails once in March so maintaining the pace kinda makes sense despite increasing miles/day by more than one - elevation has been between 32 and 33' per mile each month so far too.

Increased total exercise time to 30 hours (23.5 hours running, 6.5 hours lifting), weight's the same but body fat is now down to 13.6!

April plan

Maintain mileage, adjust lifting routine (result - more of it), and start making actual progress w/weight in the second half of the month

I've been doing total body lifts 2-3x per week.  I'm currently adjusting to 4x per week, 2 upper and 2 lower.  If the schedule forces a week of just 3x then I'll do 1 upper, 1 lower, and 1 total.

I expect my net pace to go the other way this month because of iso leg days, so my primary running focus will be weekend SoS workouts.  If I am able to do a SoS workout during the week I will, but lifting is the priority so I'm not going to force the issue.

I'm being realistic about the weight because a couple of busy weekends lie ahead.  Goal is to be in the same place 11 days from now - between now and then examine where I need to make changes to trim those pesky 10 pounds.
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Few days late, but...

April

Goals? Maintain mileage - check.  183 miles, after removing the mile's worth of stairs net pace only dropped from 7:34 to to 7:36. Increase lifting - check. I didn't do a month-end test, but 8.25 hours > 6.5 and all of my lifts increased in weight or reps.  So, 32 hours of exercise time > 30 hours in March and with one less day to work with.  And I finally broke through the 190 pound barrier, albeit it was 189.X but - whatever.Body fat dipped just a little (13.2), but I don't expect much progress there unless I change my goals again.

May

The run streak died at 41 days and the next week is very busy as well, but there is a light at the end of the tunnel.  I'm not going to make any overall training goals because it depends on whether I race Memorial Day weekend or not until the first few days of June.  If I race in May I may not exceed anything from April, which is fine.  I'm in a good place right now as I confirmed with yesterday's workout.  So, drop a couple more pounds and get to 12.9% body fat, maintain current strength, try to come as close to April as possible, but if I fall short and it's due to racing - all good.

 
MAC_32 said:
Few days late, but...

April

Goals? Maintain mileage - check.  183 miles, after removing the mile's worth of stairs net pace only dropped from 7:34 to to 7:36. Increase lifting - check. I didn't do a month-end test, but 8.25 hours > 6.5 and all of my lifts increased in weight or reps.  So, 32 hours of exercise time > 30 hours in March and with one less day to work with.  And I finally broke through the 190 pound barrier, albeit it was 189.X but - whatever.Body fat dipped just a little (13.2), but I don't expect much progress there unless I change my goals again.

May

The run streak died at 41 days and the next week is very busy as well, but there is a light at the end of the tunnel.  I'm not going to make any overall training goals because it depends on whether I race Memorial Day weekend or not until the first few days of June.  If I race in May I may not exceed anything from April, which is fine.  I'm in a good place right now as I confirmed with yesterday's workout.  So, drop a couple more pounds and get to 12.9% body fat, maintain current strength, try to come as close to April as possible, but if I fall short and it's due to racing - all good.
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Would you just race already?  Do it for me, please.

 
I think my Hanson's plan is finally starting to fatigue me.  My muscles were hollering at me on an easy run last week and then my long run yesterday really felt like work.  Fueling went better yesterday as I brought some electrolyte water with me, despite it being annoying AF to carry it the whole way.  And I am a total idiot and couldn't actually get my new Ultimate Direction bottle to work as designed despite the "easy drinking" valve.  Had to unscrew the whole lid to drink.  :dumb:

HR continues to be great (below 140 for the entire 27K yesterday except hills and near the end when I upped the pace a bit).  

But the legs are very tired/sore.

Three weeks ago I went to 6x weekly by adding a Friday easy run and that might have been what pushed me into fatigue territory.  We'll see how this week goes but I might drop down to 5x if I'm feeling it on Thursday.  20 days until the big day.

On the shoe front, I mentioned a while back that my Brooks Ghosts were going to have 500mi on them by the time I hit my marathon and one of my lessons learned from Houston was to not run on old shoes.  So I went to my local running store and said that I loved the cushioning of the Ghosts but wasn't a fan of the (perceived) lack of stability.  I loved the stability of the Mizuno Wave Inspire (prior pair to the Ghosts) but would have liked more cushioning.

After a chat and a look at my old shoes, the sales dude had me try a pair of On Cloudflyers and holy heck were they ever light.  Cushioning seemed good, too.  Compared them to Brooks Adrenaline.  The latter felt a little more cushioned but were definitely heavier and bulky.  I have narrow feet too and both Brooks pairs I had to lace-up crazy tight to get the fit right.  Not the case with the Cloudflyers.

So I went with the former.  Going to give them a try on a real run (only did the treadmill in the store) tomorrow.  Fingers crossed.

 
gianmarco said:
Would you just race already?  Do it for me, please.
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You have no idea how much I want to.  Just can't right now.  My two good weekend 13 milers have been the only weekend days since late March that have also come without track meets.  And both of those days had my wife working that morning.  Selfishly it'd be nice if race directors scheduled races in the middle of the afternoon, but c'est la vie.

 
Zasada said:
I think my Hanson's plan is finally starting to fatigue me.  My muscles were hollering at me on an easy run last week and then my long run yesterday really felt like work.  Fueling went better yesterday as I brought some electrolyte water with me, despite it being annoying AF to carry it the whole way.  And I am a total idiot and couldn't actually get my new Ultimate Direction bottle to work as designed despite the "easy drinking" valve.  Had to unscrew the whole lid to drink.  :dumb:

HR continues to be great (below 140 for the entire 27K yesterday except hills and near the end when I upped the pace a bit).  

But the legs are very tired/sore.

Three weeks ago I went to 6x weekly by adding a Friday easy run and that might have been what pushed me into fatigue territory.  We'll see how this week goes but I might drop down to 5x if I'm feeling it on Thursday.  20 days until the big day.

On the shoe front, I mentioned a while back that my Brooks Ghosts were going to have 500mi on them by the time I hit my marathon and one of my lessons learned from Houston was to not run on old shoes.  So I went to my local running store and said that I loved the cushioning of the Ghosts but wasn't a fan of the (perceived) lack of stability.  I loved the stability of the Mizuno Wave Inspire (prior pair to the Ghosts) but would have liked more cushioning.

After a chat and a look at my old shoes, the sales dude had me try a pair of On Cloudflyers and holy heck were they ever light.  Cushioning seemed good, too.  Compared them to Brooks Adrenaline.  The latter felt a little more cushioned but were definitely heavier and bulky.  I have narrow feet too and both Brooks pairs I had to lace-up crazy tight to get the fit right.  Not the case with the Cloudflyers.

So I went with the former.  Going to give them a try on a real run (only did the treadmill in the store) tomorrow.  Fingers crossed.
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Makes me happy you got new shoes (and that you’re getting a little tired).  

😃

 
A little conflicted about how to approach my 50K on Saturday.  I do know that I won't be running with my buddy.  His pace is going to be a couple of minutes per mile slower than mine, and there's just no way that I can slow down that much without it being really miserable for me.

The course consists of two parts:  a 13-mile out-and-back section on a hilly, somewhat technical trail and then 2 loops on a hilly (but mostly runnable) 9-mile cross country ski trail.  I ran the 13-mile section at 9:36/mile on Saturday, but there were several times that I stopped my watch while I stood and waited for my buddy to catch up, so that's probably not indicative of what I can expect this weekend.  I did (more or less) the 9-mile loop last week on relatively fresh legs at 7:54/mile, but there's no way in hell I'll be going that fast on either of the two loops on Saturday.

My 50K PR is 4:54 from way back in October 2012.  Sub-4:30 sounds like a good goal, but that's really aggressive.  Top-ten last year meant going 4:46:21, so maybe that's more realistic.  Anyway, no clue in hell how to pace this thing.  Any suggestions from our resident ultrarunners?  @SFBayDuck?  @BassNBrew?  @Zasada?

 
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