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Ran a 10k - Official Thread (8 Viewers)

I think I have to actually run an ultra to be considered a "resident ultrarunner".  :)

Soon, though!

My understanding of Ultras is that time is very much course-specific.  It's almost useless to compare times among courses or think about PRs unless it's for a particular race.

When I'm running trails I find I'm usually a good 30s/km slower than on streets.  I'm sure the two experts will have more useful info to share.

Which is why I'll now hang up and listen.

 
gruecd said:
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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You obviously forgot to tag me.  I'll keep it simple. In my experience:

1) Neurostim in the morning

2) Beet juice

3) Lots of gels (~1 every mile)

4) PR

 
bushdocda said:
Drove about an hour across the Bay Bridge this morn to take my long run on the upcoming race course. Saw most the course except for a when I took a wrong turn and then skipped a loop so I didn’t end up with too much extra mileage.  Nice and flat but with a good number of turns but les than I took this morning.  
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Wait, what race are you doing?

 
gruecd said:
Anyway, no clue in hell how to pace this thing.  Any suggestions from our resident ultrarunners?  @SFBayDuck?  @BassNBrew?  @Zasada?
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Walmsley just ran a 50 miler at 5:48 pace, so I’d start there. Of course that did break a 36 year old World Record, so maybe that might be a little aggressive. 

Honestly, and this is probably uncomfortable to a lot of you here, but I’d suggest throwing pace out the window and just focus on effort. I don’t think you’re an HR guy, which means you’re probably pretty good at perceived exertion and can estimate what that should feel like for 31 miles better than what the pace should be.  Take what the course gives you and keep the effort consistent. If you get to the start of that last 9 mile loop feeling strong, pick it up and get aggressive (and you’ll already know exactly what that section is like). 

 
@The Iguana, finally got back to your race report, good stuff man. On a day that you didn’t execute perfectly you still managed to PR, that says a lot about what the future holds for you. 

Totally agree on the over-distance runs in your upcoming training. Get yourself mentally to where finishing 13 miles is “easy”, and it’ll totally change the dynamic of executing the race itself. 

 
Trivial question, but I always seem fascinated by "rules".  I was thinking about this during my long run on Sunday.

During a marathon, if you took water/gatorade from a spectator instead of a water station, is that considered cheating?  Is one only allowed to receive "support" from race-supplied water stations?

What if you took something (like Tailwind) from a spectator because the race didn't supply it?  What if that person was right next to a station?

 
Zasada said:
Trivial question, but I always seem fascinated by "rules".  I was thinking about this during my long run on Sunday.

During a marathon, if you took water/gatorade from a spectator instead of a water station, is that considered cheating?  Is one only allowed to receive "support" from race-supplied water stations?

What if you took something (like Tailwind) from a spectator because the race didn't supply it?  What if that person was right next to a station?
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Yes, cheating. But it really only comes into play if you're in the money or it's some kind of championship event.

 
gruecd said:
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?
Click to expand...
 With the first 13 miles of the out being single track I would go out hard. Passing on single track is a pain in the butt. On the back you will have to dodge the entire field so that would be a good time to throttle down. Then you Should be good to burn the rest of your fuel on the last 6 to 7 miles

 
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BassNBrew said:
 With the first 13 miles of the out being single track I would go out hard. Passing on single track is a pain in the butt. On the back you will have to dodge the entire field so that would be a good time to throttle down. Then you Should be good to burn the rest of your fuel on the last 6 to 7 miles
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Maybe I wasn't clear. It's 13 miles TOTAL out and back (6.5 each way) and then two 9-mile loops.

 
Also I would race it and not pace it. That would make for a more entertaining event And less stress watching the watch

 
gruecd said:
Maybe I wasn't clear. It's 13 miles TOTAL out and back (6.5 each way) and then two 9-mile loops.
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My bad I’m driving. Similar advice, go hard the first 6 1/2 miles. Then plan on a cluster and hold positions. After the 13 You can cruise at a pace where you are comfortable

 
140si today, so it's coming. Good day for a run to prep for the relay.

My fitness actually feels pretty good. HR to pace ratio is holding steady. The plan is to start my mileage increase this week and try to get into the mid 20's and go from there.

 
Slow 3 miles just now felt about like a marathon... my legs are dead. I will recover enough by Saturday to really run a 5k, right? I'm not convinced at the moment. 

:oldunsure:   :D

 
Juxtatarot said:
An old rule of thumb is one day easy for every mile raced.
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Hmmm. I was planning to take it easy Sunday to Friday, but really want to see what I can do in the 5k on Saturday. After that it is "play it by ear"... that said, I think I did too much the week after Carmel and might have been the cause of this hip thing that's mostly better but still uncomfortable occasionally...

 
The Iguana said:
Hmmm. I was planning to take it easy Sunday to Friday, but really want to see what I can do in the 5k on Saturday. After that it is "play it by ear"... that said, I think I did too much the week after Carmel and might have been the cause of this hip thing that's mostly better but still uncomfortable occasionally...
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Be smart. Might feel better by weekend but you could also easily find another 5k in a few weeks and give it a better go most likely. 

 
SFBayDuck said:
That's gonna be a problem for me....

ETA:  I imagine the rule of thumb is more flexible for every mile survived, rather than raced.
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I don’t know that it’s a particularly good rule no matter what but it probably makes more sense for shorter races like 5ks and 10ks.

For @The Iguana, I certainly wouldn’t be recovered a week after a half marathon. But  I don’t think you should worry about it. Even if you’re not 100%, you’ve improved so much recently I’m sure you’ll do well.

 
Did the metabolic test and bod pod this morning. I've gained 8 lbs and 2% body fat since 2014. So now I'm at 180 lbs / 7.6% body fat. 

I need to start hitting the weights. 

 
The Iguana said:
I've got one of those here at my desk from a little over a month ago. I was pretty happy to be down to 205 lbs and 18.8% at the time. 
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No kidding.  I was proud of being 13% a couple of months ago.  Now I feel like a big old  :porked:

 
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gruecd said:
No kidding.  I was proud of being 13% a couple of months ago.  Now I feel like a big old  :porked:
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Hey, you're moderately lean ;)

And fast as ####

Honestly, this just means I have no excuse for being a 🐢

 
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