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Ran a 10k - Official Thread (8 Viewers)
- Thread starter Ned
- Start date
love you GB 
gianmarco
Footballguy
I was looking back at my Father's Day 5K race report from last year and happened to see this afterward. Just fun to look back and thought you'd get a kick out of it.
Here was your attempt at a 5K PR that morning.
And look where you are now, running a full 10K faster than your best 1 mile effort at the time. Now I get to watch what you do and think about how impressive it is
Zasada
Footballguy
Thanks, @gianmarco, for finding new ways to keep me pumped up!
That post was almost exactly a year ago. I had my last physical at about the same time and was just thinking about what was going-on then. I told the fitness guy (my physical comes with a fitness test and consultation) at that time that I was getting ready for my first HM in November. That was the extent of my horizon at the time. And today I was thinking about how I can update him when I see him tomorrow: "Yeah, since we last talked, I did that HM and also ran two full marathons and hope to do my first (baby) Ultra in a few weeks."
Sometimes I don't recognize myself. 2016 Zasada would have laughed at the possibility of any of this!
Thanks for the Tuesday boost. Now I want to get out and run some more. Hah.
That post was almost exactly a year ago. I had my last physical at about the same time and was just thinking about what was going-on then. I told the fitness guy (my physical comes with a fitness test and consultation) at that time that I was getting ready for my first HM in November. That was the extent of my horizon at the time. And today I was thinking about how I can update him when I see him tomorrow: "Yeah, since we last talked, I did that HM and also ran two full marathons and hope to do my first (baby) Ultra in a few weeks."
Sometimes I don't recognize myself. 2016 Zasada would have laughed at the possibility of any of this!
Thanks for the Tuesday boost. Now I want to get out and run some more. Hah.
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tri-man 47
Footballguy
I’ve done that same run from the Gaylord. They’d just opened up a nice bridge over the river, which leads to more trails on the other side, as I recall. Sorry I can’t add anything more ...just fun to see when we’ve shared the same trails at different times.AAABatteries said:
Zasada
Footballguy
@gianmarco now has me strolling down memory lane.
@SFBayDuck, it appears you're knocking of your 2019 goals quite handily. Miwok 100 in well under 15:00, let alone 15:30. Which covers #1 and #2. #3 is still well within reach (140K' in elevation YTD). Re #4, not only did you "learn" about 100-milers, you crushed one just this month. With over half the year to go. #5 & #6 are more qualitative and from your success, #7 has to be a given.
AAABatteries
Footballguy
I actually didn't start here as I was able to see the trailhead had parking just down the road. Since I don't run nearly as far as you guys I didn't want my run to consist of getting to the trailhead and then turning around
Here's a pic of the bridge I took - https://dgtzuqphqg23d.cloudfront.net/3exJowjsQfCwSxwYIH-vRv0DDYUbsWRX9bucS3Q8CXs-1536x2048.jpg
and one from the bridge - https://dgtzuqphqg23d.cloudfront.net/ccX_GvV9lvNi6kVXQAz8Nl1LX-A74KosBfmTH9lV1dc-1536x2048.jpg
Seems like there's many miles left for me in the area if I decide to go back.
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The Iguana
Footballguy
In high school I had a track meet that I just felt like every run was brutal! I mean no energy, legs hollow, way harder than it should be. Sometime during the meet I was talking to coach and he was asking me about what I had eaten and other stuff. Part of the conversation was me saying that I had participated in the school blood drive the day before but I figured it would be fine cause I had a whole day (or 2?) to recover. He just looked at me, shook his head, laughed and walked on. Being about 17/18, I think I recovered a little faster than 3 weeks but it definitely took a bit before I was back to "normal".gianmarco said:
The Iguana
Footballguy
Was on vacation last week so didn't do a end of month report...
Basically stayed a bit flat weight wise. Basically right at 200 lbs +/- for weigh ins. Sad part is that it was the fewest miles I have run all year, even fewer than January. Mostly caused by the fact that other than the 1/2 Marathon on May 4th, I didn't run more than 6.6 miles any day all month. Mostly a collection of 5 mile runs.
Did start to add a little more weight training in too, however. So, while weight stayed flat, fat % went down just a bit.
All that said, I gained about 3 lbs while on vacation, despite running about 20 miles or so while in the OBX.
Basically stayed a bit flat weight wise. Basically right at 200 lbs +/- for weigh ins. Sad part is that it was the fewest miles I have run all year, even fewer than January. Mostly caused by the fact that other than the 1/2 Marathon on May 4th, I didn't run more than 6.6 miles any day all month. Mostly a collection of 5 mile runs.
Did start to add a little more weight training in too, however. So, while weight stayed flat, fat % went down just a bit.
All that said, I gained about 3 lbs while on vacation, despite running about 20 miles or so while in the OBX.
gianmarco
Footballguy
Juxtatarot
Footballguy
Could we talk music for running again?
Questions:
1. What are you using? Phone, iPod, Discman, Wallkman, etc.
2. How are you carrying said device? Hold in hand, Flipbelt, armband, belt clip, etc.
3. How are you accessing music? Purchased (uploaded or downloaded), downloaded from subscription service (Spotify, Apple Music, etc.), streaming in realtime, etc.
4. How are you listening? headphone/earbud type
Questions:
1. What are you using? Phone, iPod, Discman, Wallkman, etc.
2. How are you carrying said device? Hold in hand, Flipbelt, armband, belt clip, etc.
3. How are you accessing music? Purchased (uploaded or downloaded), downloaded from subscription service (Spotify, Apple Music, etc.), streaming in realtime, etc.
4. How are you listening? headphone/earbud type
JAA
Footballguy
This happened to me. Running one of my Charles River loops. This attractive running beast that I see often is running towards me. Literally 20' in front of me she trips (almost like @gianmarco pushed her) and she lands not 5' in front of me. I of course offer to help her up, or with anything else she may need. What sort of BMF would just keep running and not offer?? I ask her if she is OK to which she responds "I'm OK, because I'm tough". She then tells me she hopes she didn't hurt her hand as she is a professional flutist. I tell her "that's awesome" and bet that her hand will be OK. She thanks me (verbally) and is off back to her run. I watch as she runs away wondering if she will fall again. She doesn't. True storyNed said:
SFBayDuck
Footballguy
I’m mostly a podcast guy during training, but I did put on some music in the middle of the night on Friday during a long, slow grind of a section when I found myself alone for what turned out to be a couple of hours.
1. iPhone
2. In training, Flipbelt. But as my Kogalla lighting system was set up in there during the race, I just had my phone in my hydration pack in a ziploc.
3. Again it’s usually downloaded podcasts, but Thursday night I downloaded a bunch of songs and albums from Amazon Music. As a big Prime household I signed us all up for that, it’s got just about every song I’ve ever looked for and they can be streamed or downloaded.
4. Single Jaybird Run earbud.
Zasada
Footballguy
- Phone
- Running belt
- Purchased from Amazon, use Google music to store and set up playlists (I also listen to audiobooks from Audible)
- Plantronics BackBeat Fit Best running/hiking headphones I have ever used. Bluetooth (no cord), sweatproof, and still allow me to hear my environment. I own three pairs in case they get discontinued and I lose them or the battery degrades over time.
JAA
Footballguy
- Iphone 8?
- Quad Lock (https://www.quadlockcase.com/products/quad-lock-sports-arm-band)
Love love love love love it. I have the bike and car mount also. Really perfect for me.
[*]Amazon Prime (not unlimited). I have purchased most of my must at like $1/ea so most of the time its on my device. I also have Pandora, but that's mainly the wife. I will occasionally listen to an audible audio book if its an easy run.
Note - you can get like $1 or $2 digital rebate for not selecting 2 day shipping
[*]I love my Bose SoundSport Wireless. That said, I'm on my 3rd pair all of which were covered under warranty. Each time was a different issue.
TripleThreat
Footballguy
AppleWatch/Airpods/Apple Music until I lost the airpods :(
I've been running along to the voices in my head since.
I'll be picking up the stupidly expensive beats version, because I was ruining the airpods in the rain. Those long slow runs are better with music or audible podcast etc...
I've been running along to the voices in my head since.
I'll be picking up the stupidly expensive beats version, because I was ruining the airpods in the rain. Those long slow runs are better with music or audible podcast etc...
TripleThreat
Footballguy
I will say a lot of people like the Aftershokz, couple of friends swear by them. I use single ear bud while at work so that’s not an option for me.
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The Iguana
Footballguy
1. Garmin Vivoactive3 with music
2. Wear it on my wrist.
3. Downloaded music previously loaded to iTunes to the watch via Garmin's app
4. Aftershock bone conduction headphones.
If all that, the biggest recommendation I would offer is the headphones. You can still here traffic and such and sound is good.
Brony
Footballguy
Phone
Belt (Fitters Niche)
Spotify Premium - playlists downloaded to my phone for offline. Almost always using same 2 playlists that I created (each 100's of songs).
Wired earbuds - VAVA Moov 11 I've gone through a bunch of 'sport' earbuds including bluetooth. For aesthetics, I'd prefer if I found a bluetooth set that I liked, but I hated every pair I've tried. Primarily because I love having easy control of music and volume.
Belt (Fitters Niche)
Spotify Premium - playlists downloaded to my phone for offline. Almost always using same 2 playlists that I created (each 100's of songs).
Wired earbuds - VAVA Moov 11 I've gone through a bunch of 'sport' earbuds including bluetooth. For aesthetics, I'd prefer if I found a bluetooth set that I liked, but I hated every pair I've tried. Primarily because I love having easy control of music and volume.
gianmarco
Footballguy
I don't run with music anymore, but when I did.
1) Phone (Samsung Galaxy)
2) FlipBelt (in case I haven't mentioned it)
3) Amazon music. With Prime, you get a lot of stuff. As also mentioned, we do slightly longer shipping on things we don't need within 2 days and use the $1 credit for any songs I may want that aren't included with Prime.
You can stream real time or you can download songs. Not all songs are available for download but I always had enough to make a decent playlist. I got away from streaming since it would annoy me if it ever cut out or the kids would start listening at home and stop my streaming.
4) I have a great pair of Bluetooth headphones that I eventually found for like $20. I can try and link them later when home. I typically would run with only one in my ear. I still use them on flights and stuff. If I'm not mistaken, I thought YOU linked them first (mpow).
Juxtatarot
Footballguy
Yes, although I haven’t been using them since my iPod Nano started malfunctioning. I must admit, though, watching Simone Biles and others doing their thing with their Powerbeats Pro piqued my interest. I think I’m going to buy a new phone next week and am going to change up my whole system.
JShare87
Footballguy
I got the Powerbeats Pro. They are the truth. Stream music from the Apple Watch with built in cellular. No wires. Nothing in my hand. I’ll never go back.
bushdocda
Footballguy
iPhone in flipbelt either with download podcast (easy) or stream Spotify (workouts). I use 5 dollar headphones from ‘5 below’ store bc I using wash or lose hem before they break. Might spring for good wireless set and garmin with music option to drop the phone someday.
1. Walkman - https://www.bhphotovideo.com/c/product/1234309-REG/sony_nwws413lm_4gb_nw_ws413_sports_walkman.html/?ap=y&gclid=EAIaIQobChMIzYPD9I_j4gIVlsDICh1PuQEiEAQYCCABEgL7QPD_BwE&lsft=BI%3A514&smp=Y Waterproof, current version stays in the ears, no wires, no phone to #### with. I'm getting about 8 hours on a charge.
2. Device is integrated into the earbuds.
3. Youtube converter.
4. Earbuds integrated into the device.
I do have a Bose earbud (singular as I lost one during an event last year) and stream live from Pandora with it. Charge time isn't very good and while waterproof, they do move around in the ear.
AAABatteries
Footballguy
gianmarco
Footballguy
Brony
Footballguy
I was picturing him converting YouTube videos onto cassettes.
Then I pictured BnB as really old.
TripleThreat
Footballguy
Glad to read that. They're the "stupidly expensive beats version" I was referencing in my previous post. They'll be more obtrusive in the office, but I'm there to make money... and perhaps people will just leave me alone.
TripleThreat
Footballguy
guilty.
LOL - I knew that comment was coming. Funny thing is that the walkman is a lighter and essentially wireless solution. I despise bringing my phone. It rings too much, it's too big, and it costs to much to replace.
The Iguana
Footballguy
FYI... the Aftershokz headphones were a little pricey, but they are also awesome for mowing the lawn and on a plane, etc. They come with a pair of ear plugs that you use to block out the ambient noise and then it pumps the sound into the ear via the bone conduction. Get a similar but somewhat different effect that a nice set of noise cancelling headphones provide when in a noisy setting.
Actually just went to verify price on them and they are currently running a sale - the Treks Air are currently $119.95 instead of 149. The Titanium ones are 79.95 instead of 99.95. Major difference between the 2 of them is weight. 1 ounce vs 1.3 ounces makes more of a difference than you might think.
Personally I have always hated earbuds but then a couple years ago or so I had to get hearing aids. My wife would tell you I needed them many years ago but I kept putting it off. Those go in my ear but are far smaller and I actually have a thing that turns them into headphones, which is great for in the office, etc. But they don't deal well with moisture at all so using it when running isn't an option. Bonuses for me with the Aftershokz is that I can wear both the hearing aids and the headphones without interfering with each other and the bone conduction puts the sound right in my head when not wearing the hearing aids so I get clear sound then too.
One big question I had before getting them was about how well they would fit when wearing glasses/sunglasses but they curve right around those too.
Actually just went to verify price on them and they are currently running a sale - the Treks Air are currently $119.95 instead of 149. The Titanium ones are 79.95 instead of 99.95. Major difference between the 2 of them is weight. 1 ounce vs 1.3 ounces makes more of a difference than you might think.
Personally I have always hated earbuds but then a couple years ago or so I had to get hearing aids. My wife would tell you I needed them many years ago but I kept putting it off. Those go in my ear but are far smaller and I actually have a thing that turns them into headphones, which is great for in the office, etc. But they don't deal well with moisture at all so using it when running isn't an option. Bonuses for me with the Aftershokz is that I can wear both the hearing aids and the headphones without interfering with each other and the bone conduction puts the sound right in my head when not wearing the hearing aids so I get clear sound then too.
One big question I had before getting them was about how well they would fit when wearing glasses/sunglasses but they curve right around those too.
gianmarco
Footballguy
gianmarco
Footballguy
bushdocda
Footballguy
Good content here from McMillan if you want some discussion on 5k, paces, training etc. Found it after rereading some of his 5k workout guidance. Been trying to get some stride work in to prepare for faster workouts upcoming.
https://youtu.be/Kee1hH_euyk
https://youtu.be/Kee1hH_euyk
SFBayDuck
Footballguy
It's important on the trails is to make sure you have one ear open to hear other runners, animals, etc. So I use this.
gianmarco
Footballguy
This is great, thank you. A good watch leading up to Sunday for me.
I really don't know what my goal pace is. I'm kind of torn. But I'm looking forward to it.
Osaurus
Footballguy
Nola too. They have some legacy thing now for those who do it 3+ years whatever the #### that means.
gianmarco
Footballguy
Alright, tell me what to do.
I was in good shape for this race last year. It was similarly a couple weeks after the relay. Unfortunately, weather was awful that day (race time temp and dew point of 82/72 at the start). I also went out way too fast and PR'd my 1 mile for the 1st mile (
) . I ended up finishing 23:00 flat (7:24 pace).
Here are my priorities:
1) Race this one smarter with even pacing (slight negative split if possible)
2) <23:00
Based on my 2 x 1.5 mile race, which I think is my most recent reliable fitness calculator, the equivalency says I can run a 5K at 7:07 pace, or 22:06. I don't think I've done enough the last couple weeks to be in top shape so that number needs to be lower. Weather won't be as bad as last year but won't be as good as that 1.5 mile race either. Looking at 73/68 at race start. This course is mostly downhill which helps. I do have to factor in my donation one week ago as well.
A) I can start at 7:25 pace to be safe and have the best chance to hit both of my goals above.
B) I can start at 7:15 pace, which kind of splits the difference between last year and predicted, and should still do well (option I'm leaning)
C) I can start at 7:10 pace and just be aggressive and see how things go. I hate that my predicted time is so close to being 21
x and that's somewhat tempting even though very unlikely, I think.
Have at it, coaches.
I was in good shape for this race last year. It was similarly a couple weeks after the relay. Unfortunately, weather was awful that day (race time temp and dew point of 82/72 at the start). I also went out way too fast and PR'd my 1 mile for the 1st mile (
) . I ended up finishing 23:00 flat (7:24 pace).Here are my priorities:
1) Race this one smarter with even pacing (slight negative split if possible)
2) <23:00
Based on my 2 x 1.5 mile race, which I think is my most recent reliable fitness calculator, the equivalency says I can run a 5K at 7:07 pace, or 22:06. I don't think I've done enough the last couple weeks to be in top shape so that number needs to be lower. Weather won't be as bad as last year but won't be as good as that 1.5 mile race either. Looking at 73/68 at race start. This course is mostly downhill which helps. I do have to factor in my donation one week ago as well.
A) I can start at 7:25 pace to be safe and have the best chance to hit both of my goals above.
B) I can start at 7:15 pace, which kind of splits the difference between last year and predicted, and should still do well (option I'm leaning)
C) I can start at 7:10 pace and just be aggressive and see how things go. I hate that my predicted time is so close to being 21
x and that's somewhat tempting even though very unlikely, I think.Have at it, coaches.
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gianmarco
Footballguy
JAA
Footballguy
The Iguana
Footballguy
I'm not a coach but I did stay at a Holiday Inn Express last night...Alright, tell me what to do.
I was in good shape for this race last year. It was similarly a couple weeks after the relay. Unfortunately, weather was awful that day (race time temp and dew point of 82/72 at the start). I also went out way too fast and PR'd my 1 mile for the 1st mile (
Here are my priorities:
1) Race this one smarter with even pacing (slight negative split if possible)
2) <23:00
Based on my 2 x 1.5 mile race, which I think is my most recent reliable fitness calculator, the equivalency says I can run a 5K at 7:07 pace, or 22:06. I don't think I've done enough the last couple weeks to be in top shape so that number needs to be lower. Weather won't be as bad as last year but won't be as good as that 1.5 mile race either. Looking at 73/68 at race start. This course is mostly downhill which helps. I do have to factor in my donation one week ago as well.
A) I can start at 7:25 pace to be safe and have the best chance to hit both of my goals above.
B) I can start at 7:15 pace, which kind of splits the difference between last year and predicted, and should still do well (option I'm leaning)
C) I can start at 7:10 pace and just be aggressive and see how things go. I hate that my predicted time is so close to being 21
Have at it, coaches.
We are close enough in a number of time things that I think you have to try to go out at as close to 7:00 and hold it there. Physically you are totally capable, IMO. I ran a 5k on May 11 with a goal of running at 7:00 or faster. I went 6:56, 7:07, 6:54 and had a kick at the end. Total time was 21:19. There's no reason you can't challenge that time if you have a "mostly downhill" course to run.
Sub 22 should totally be your goal, IMO. Physically you are more than capable.
The Iguana
Footballguy
The one major advantage I had for my 5k was near perfect weather - strava/Klimat says it was 42 degrees at the start but still no reason you can't get under 22.
The Iguana
Footballguy
ok... just looked up your race from last year on strava... sub 22 is totally your goal. Don't be dumb and run a 6:39 first mile and you will kill it. 7 minute miles. Go do it.
Zasada
Footballguy
Physical this morning.
15.3% body fat, was 15% last year.
Found out that I could reschedule the VO2Max test, so I did just that (to late July).
I really don't like the fitness advisor that they have me chatting with. When I started talking running paces with him ("I went out at 5:10/km") he had no idea what I meant and asked "what speed is that, 11kph?". Do other runners really speak in speed terms and not pace? Also he doesn't use Strava. He didn't get why I saw walking part of my first marathon as a failure. Finally, he convinced me that I should start some strength training (since I can't do a single pushup) but when I asked him for a plan that I could follow, he said, "I'm not a plan guy".
I'm sure he's a good trainer (he looks quite fit) for some people, but I don't connect with him. I'm all about the numbers and structure and he isn't. Problem is that I think this clinic has only one trainer. :(
15.3% body fat, was 15% last year.
Found out that I could reschedule the VO2Max test, so I did just that (to late July).
I really don't like the fitness advisor that they have me chatting with. When I started talking running paces with him ("I went out at 5:10/km") he had no idea what I meant and asked "what speed is that, 11kph?". Do other runners really speak in speed terms and not pace? Also he doesn't use Strava. He didn't get why I saw walking part of my first marathon as a failure. Finally, he convinced me that I should start some strength training (since I can't do a single pushup) but when I asked him for a plan that I could follow, he said, "I'm not a plan guy".
I'm sure he's a good trainer (he looks quite fit) for some people, but I don't connect with him. I'm all about the numbers and structure and he isn't. Problem is that I think this clinic has only one trainer. :(
