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Ran a 10k - Official Thread (3 Viewers)

That was actually my second bear encounter in the last two weeks.  It was a good hour until I saw another human which spawned the top three favorite reasons why I what Gru to be my training partner on the trails.

#3 - Don't need a gps or map, just follow his trail of sweat.

#2 - With him being the height of Bol Bol, never have to run thru cob webs again.

And the number one reason why I want Gru to run with me...:drum roll:

#1 - You don't have to be faster than the bear, you just have to be 10 minutes slower than Gru.  The bear will have dined and will be full full by the time you get to the bear.

 
gianmarco said:
I had the same thing a few weeks before the relay and freaked out. Luckily, I got on it early and it went away in a few days.

3 things I did that I think all made a big difference:

1) Eccentric heel drops -- Stand on a stair with your heels hanging off. Lift yourself with your good foot, then drop down slowly over 3 seconds with the bad ankle. Raise again with the good foot. Do at least 20 of these a couple times per day.

2) Ice it

3) Massage the calf on that side. I have one of those hand held massagers and just tore into it.

Good luck.
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As long as it isn’t a nerve thing, you guys should be fine. A doctor once told me injuries involving nerves are serious. He seemed pretty serious when he told me. 

 
ChiefD said:
Any of you guys planning on running Carmel next spring?
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I flat out refuse to attempt to peak train late January-mid March. So, no. 

I decided this past winter while watching from the quazi sidelines uncommitted base building is the most I'll commit to until late February. 

 
gianmarco said:
I had the same thing a few weeks before the relay and freaked out. Luckily, I got on it early and it went away in a few days.

3 things I did that I think all made a big difference:

1) Eccentric heel drops -- Stand on a stair with your heels hanging off. Lift yourself with your good foot, then drop down slowly over 3 seconds with the bad ankle. Raise again with the good foot. Do at least 20 of these a couple times per day.

2) Ice it

3) Massage the calf on that side. I have one of those hand held massagers and just tore into it.

Good luck.
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Video of eccentric heel drop

 
I don't know what's going to happen with me the next few months. 

My wife has her HM coming up late fall and is going to use a marathon plan to train for it. It starts today for her. That's going to be lots of miles and it's going to be tough for me to get any kind of volume at the same time. But, it's her "turn", so I'm going to let hers be the priority now.

She says she's going to run early in the morning so that will leave evenings for me so it might work. We shall see. I don't have anything until a 15K in late November so it doesn't matter much. I did want to try and build more of a base with slow miles but we will see.

I'm a bit disappointed with my latest couple results and that doesn't help. I think I cut off too much leading into the races in an effort to be rested and felt less sharp. I won't do that again and it's left a sour taste. I felt so good over 2 months into my training and overestimated the need to avoid fatigue. My short 1.5 mile race I felt great for and performed well. Ugh.

At this point, I don't really care about racing right now. I just know that I feel better when I run more often. I do well running 6-7 times per week. It will be nice if I can get back to that but I'm not holding my breath.

Sorry, just venting a bit. Coming off not running for the last 4 days doesn't help.

 
gianmarco said:
I don't know what's going to happen with me the next few months. 

My wife has her HM coming up late fall and is going to use a marathon plan to train for it. It starts today for her. That's going to be lots of miles and it's going to be tough for me to get any kind of volume at the same time. But, it's her "turn", so I'm going to let hers be the priority now.

She says she's going to run early in the morning so that will leave evenings for me so it might work. We shall see. I don't have anything until a 15K in late November so it doesn't matter much. I did want to try and build more of a base with slow miles but we will see.

I'm a bit disappointed with my latest couple results and that doesn't help. I think I cut off too much leading into the races in an effort to be rested and felt less sharp. I won't do that again and it's left a sour taste. I felt so good over 2 months into my training and overestimated the need to avoid fatigue. My short 1.5 mile race I felt great for and performed well. Ugh.

At this point, I don't really care about racing right now. I just know that I feel better when I run more often. I do well running 6-7 times per week. It will be nice if I can get back to that but I'm not holding my breath.

Sorry, just venting a bit. Coming off not running for the last 4 days doesn't help.
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Is that you're wife or daughter in your avatar?

 
So tomorrow I should get the results from my MRI last Friday.  Had to do the open MRI on dope because when they stuffed me in that coffin two weeks ago I told them no way this is going to happen.  Back is so roached right now and I have an ultra that I need to train for in the next there weeks.  Hopefully it gives the doc an idea where to put the shot and we move forward with this season.

 
BassNBrew said:
So tomorrow I should get the results from my MRI last Friday.  Had to do the open MRI on dope because when they stuffed me in that coffin two weeks ago I told them no way this is going to happen.  Back is so roached right now and I have an ultra that I need to train for in the next there weeks.  Hopefully it gives the doc an idea where to put the shot and we move forward with this season.
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I just really wish you'd learn how to be a true BMF.  Your lightweighty-ness is starting to wear thin around these parts.

:rolleyes:   

 
Suited up to go to my local trail and the skies opened up.  Considered going out anyway but there were thunderstorms.  Hit the treadmill for 4 miles.  Yuck - I see why you guys hate them.

 
TripleThreat said:
that and the "snake or stick" game are some of the main reasons why I want good running Rx glasses. but man spending 350 after what the insurance pays has been a mental hurdle...  
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Skip the glasses and just assume stick and you'll be fine.

I should have elaborated.  The bear crossed the trail about 30 yards in front of me.  I stopped, got big and waved the sticks, and started looking for cubs.  This bear was smaller than the behemoth that ran in front of me on the Blue Ridge last year, but I could tell you if it was 4 foot or 6 foot.  It just strolled up the mountain occasionally stopping and looking at me.  By the time I thought to get the phone out it was behind brush/trees so the pics are very obscured.

I run with headphones so I spent most of the rest of the day looking over my shoulder every couple of minutes.

 
BassNBrew said:
Skip the glasses and just assume stick and you'll be fine.

I should have elaborated.  The bear crossed the trail about 30 yards in front of me.  I stopped, got big and waved the sticks, and started looking for cubs.  This bear was smaller than the behemoth that ran in front of me on the Blue Ridge last year, but I could tell you if it was 4 foot or 6 foot.  It just strolled up the mountain occasionally stopping and looking at me.  By the time I thought to get the phone out it was behind brush/trees so the pics are very obscured.

I run with headphones so I spent most of the rest of the day looking over my shoulder every couple of minutes.
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I got kicked out of a stream in the Smokies last year while fly fishing...  he wandered into the spot I pulled a trout out of 20 min prior metric ton of them down there.   

 
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The Iguana said:
 Didn't run today, went to the gym to lift tonight and did a bunch of these and other stretches while lifting... a little deflated today on day of getting ready but feel good about working through this over the coming days. 
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still tight first thing this morning but not as bad as yesterday. feel good that concentrated effort on this will make it improve sooner than later but kind of bummed to have to deal with it now (or at all for that matter). 

 
The Iguana said:
still tight first thing this morning but not as bad as yesterday. feel good that concentrated effort on this will make it improve sooner than later but kind of bummed to have to deal with it now (or at all for that matter). 
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Since you're newer around here you may not be familiar with the struggles others here have talked about before related to the heel/ankle/achilles, but despite my love of low hanging fruit zingers about not being a bmf for not running with an owie in your foot the frustratingly patient approach is the correct one to the alternative.

 
MAC_32 said:
Since you're newer around here you may not be familiar with the struggles others here have talked about before related to the heel/ankle/achilles, but despite my love of low hanging fruit zingers about not being a bmf for not running with an owie in your foot the frustratingly patient approach is the correct one to the alternative.
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I can take it! 

 
in seriousness, I've long battled walking the line between "injury" and "excuse"... There are many times I've pushed injuries more than I should because of what I want to do in other sports but also many a time I've used some owie as an excuse to stop/slow/limit running or other less "fun" activities. I really want to do this one so I want to be smart but also don't want err too much on the side of caution, if you know what I mean...

 
also... when I took a little over 2 weeks off, I really thought I was making excuses, and probably was a little. you can't imagine how disappointed I was monday morning when I got up to some fairly significant discomfort/pain. but having more info from here and the innerwebs, and the progress of 1 day of effort, I have hope to get past it pretty quickly.

 
MAC_32 said:
Since you're newer around here you may not be familiar with the struggles others here have talked about before related to the heel/ankle/achilles, but despite my love of low hanging fruit zingers about not being a bmf for not running with an owie in your foot the frustratingly patient approach is the correct one to the alternative.
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And nerves. Don't forget the nerves!!

 
The Iguana said:
in seriousness, I've long battled walking the line between "injury" and "excuse"... There are many times I've pushed injuries more than I should because of what I want to do in other sports but also many a time I've used some owie as an excuse to stop/slow/limit running or other less "fun" activities. I really want to do this one so I want to be smart but also don't want err too much on the side of caution, if you know what I mean...
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We all do - I don't know how someone can be anywhere near 100% most of the time in this sport - or if it's even possible. At least if your goal is peak performance.  Cause you'll never know what you're capable of unless you go beyond your thresh holds.  Otherwise you're always wondering if you can do more without actually taking the leap to find out. 

I don't know how much below 100% @Juxtatarot is and has been, but if pressed to quantify just by the context of his posts and following his training I'd be surprised if it's started with a 9 for an extended period of time anytime in at least the last couple years - at least.  I'd hypothesize it primarily fluctuates between 75 and 85 and that it isn't unusual either.  He's just learned how to manage it.

I don't remember how long ago I made the comment, but I had a lengthy stretch of good health.  So I kept pushing things until I went over the edge.  I've done it before, but without a primary goal right now I felt it was a good time to see how much better shape I'm in now vs. prior - how far I could push it.  Like when Kramer and that car salesman were going further below the slash than anyone ever had before.  I finally went too far below the slash and ran out of gas, but now I think I have a better idea of what I'm capable of once I start training again and can game plan accordingly.

 
TripleThreat said:
I got kicked out of a stream in the Smokies last year while fly fishing...  he wandered into the spot I pulled a trout out of 20 min prior metric ton of them down there.   
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It's getting bad when you run into them in the wild and not just in the burbs dumpster diving.

 
BassNBrew said:
I should have elaborated.  The bear crossed the trail about 30 yards in front of me.  I stopped, got big and waved the sticks, and started looking for cubs.  This bear was smaller than the behemoth that ran in front of me on the Blue Ridge last year, but I could tell you if it was 4 foot or 6 foot.  It just strolled up the mountain occasionally stopping and looking at me.  By the time I thought to get the phone out it was behind brush/trees so the pics are very obscured.

I run with headphones so I spent most of the rest of the day looking over my shoulder every couple of minutes.
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:shock:

 
Ok... Spent 2 days stretching out my heel. Went out for 5 this evening and it felt great. I'll see how it feels in the morning but I'm now fairly confident that continuing to work with it will pay off.

 
tri-man 47 said:
Looking at the LA course map, it's easy to see how someone could cheat in the first 10K ...the course from mile one to five is a very tight U shape.  That's where they recorded the unusually fast 10K split (36 minutes) ...a sub-6:00 pace.  (5K splits do not appear on the LA Marathon site.)  The course is rather straight after that, so not sure how he'd cheat. But maybe that gave him the extra time he needed for the time he wanted to achieve (his subsequent pauses might have been to control his overall time).  

From Athlinks, his times are all eerily similar, though historically very fast.  But it's odd and unusual that his 5k, 10K, and HM paces are the same as his marathon pace.  Through 2014, he seemed to be at a 6:50-7:05/mi marathon pace ...superb for his age (then 65).  However, in March, 2015 he popped a 6:35/mi pace at the LA Marathon.  After that, his times bounce around.  I'd guess he started cheating at that 2015 LA Marathon and then got better at doing so over subsequent years and/or finding marathons where he could do so.  His fast marathons - LA, Phoenix, Long Beach, Santa Clarita - all have opportunities to cheat.

Weird stuff.  He does seem to have been a very fast AG runner, but something appears to have driven him to shave time. :rant:   One old-timer, ruining it for the rest of us. 
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This guy is a POS. Sounds like he's gonna get DQ'd from LA. Apparently told his track club that he'd run Chicago to prove himself but then told his coaches he might be done running due to some mysterious medical condition he apparently has now. I think it's called "cheateritis."

Marathon Investigations is digging into his other races now, too...

 
Alright, I'm gonna give MAF training a shot. I think it's going to be painful but it might be a good thing to add some discipline.

@bushdocda, I'm open to any tips or pointers. Feel free to post them here or just PM me. Main questions being how far or how long to run. Did you start with an MAF test and regularly reassess progress? Exactly how slow did you have to start? What's the endpoint (how long to do this for gains to stick)?

It looks like I'm going to have to walk hills to keep myself fully aerobic. But, in the end, considering the heat that's coming and no races in the short term horizon plus a new watch with a pretty good sensor that works well for me, this is as good a time as any to try it for 2-3 months and see if there's any gains.

Not that I have any blazing times now, but look out for some really slow paces coming up. I need to check the ego at the door. I'm curious if I should add 5 (would put me at 142) or just do 137 (180-43). I might just split the difference and keep it even at 140 as my threshold.

I love being the thread's guinea pig, so open to any suggestions.

 
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SteelCurtain said:
Finished my highest weekly mileage ever by running 102 miles last week. 

Pretty crazy numbers and I know volume really helps make things faster for me.

However, as pumped as I was in getting to 100+ miles in the week, I remembered @SFBayDuck does it in a day!  😨
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I have exactly five 100 mile weeks.  Because I’ve finished five 100 mile races  

A 100 mile training week is always super impressive.

 
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