MAC_32
Footballguy
You need Barry to stay south of here. If he takes that path things may break well for you. I did a trail run last night and for the first time all year did not finish with cement shoes.
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Ran a 10k - Official Thread (11 Viewers)
- Thread starter Ned
- Start date
gruecd
Footballguy
I'm thinking to do my "run-across-Wisconsin" thing next fall. I'm sure a little 26.2-mile training run could fit into that equation. Also, next year would be the 10-year anniversary of the last time I ran Chicago on 10/10/10...
ChiefD
Footballguy
@gianmarco - Just looked at a run for me from last July. I wanted to compare pace to HR just to see where I am. This is cherry picking one run of many 4 milers, but they were all in the same pace/HR area.
Last July: 4.1 mile run. 10:37 pace. HR 153
Two days ago: 4.13 mile run. 9:57 pace. HR 155
It works my friend. Keep on truckin'.
Last July: 4.1 mile run. 10:37 pace. HR 153
Two days ago: 4.13 mile run. 9:57 pace. HR 155
It works my friend. Keep on truckin'.
gianmarco
Footballguy
Yesterday, I was able to get out for a beautiful run in the morning with the lowest temps I've had in a while. It was still an SI of 148 (80/68), but it felt like a cool spring morning. I hadn't gotten much sleep during the night at work but I had nothing for the rest of the day and no rush to get back so could run longer. Got 9 miles in and spent 1:40 running. Despite that, it was my fastest MAF run so far at 11:09 and my first 5 miles were significant improvements on my decent improved run 2 days ago. Even had one mile under 10:00.
10:45 to 10:35 for mile 1 (mostly warmup)
11:18 to 10:43 for mile 2
10:29 to 9:49 for mile 3
11:39 to 10:27 for mile 4
12:10 to 11:20 for mile 5
Obviously the weather has something to do with it, but I think there's definite improvement. Not only that, but it's crazy to run for 1 hour and 40 minutes and not feel the least bit tired. Just got out for "only" 45 minutes and compared this to my first MAF run. I shaved 15 seconds off despite a slightly longer distance and same weather after 2 weeks. And, I even hit sub 9 min pace briefly on a downhill while keeping my HR under 140. And that after running long yesterday.
I know it's still a very small sample, but I believe
Another thing I realized and noticed is that, despite running 36 miles last week and already over 20 for this week, my appetite hasn't ramped up at all. In the past, when I was running more, I wanted to eat all the food. I've actually found I'm less hungry. I ran yesterday without any breakfast and not eating for most of the night and didn't need any fuel at all. I stopped a little over a mile from home to grab a quick drink of water but that was it.
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gruecd
Footballguy
SteelCurtain
Footballguy
Guilty as charged.
Its my own unofficial MAF workout training plan.
Hoping for another 100+ mile training week before I go backpacking for 2 weeks in New Mexico.
ChiefD
Footballguy
I've applied for Chicago twice and gotten in both times. I don't think its a guarantee, but they do have a lot of runners for that race.
Juxtatarot
Footballguy
gruecd
Footballguy
It's a lottery, but you can get in via time qualifiers, too, and they're much easier than Boston or New York. Men 40-49 need 3:25, and 50-59 need 3:40.
The Iguana
Footballguy
bushdocda
Footballguy
Oh man that’s a lot lower than the ~3:3x I was noodling for goal in Dec marathon. Thank for the info and motor-vation.
gruecd
Footballguy
Unfortunately, the application period for Chicago 2020 (guaranteed or non-guaranteed) will be over by then. Last year it ended on November 29.
pbm107
Footballguy
bushdocda
Footballguy
bushdocda
Footballguy
I’m at whatever level of commitment a hotel, a plan and knowledge of the next price increase date is.
gianmarco
Footballguy
ChiefD
Footballguy
Well la di da those qualifiers are so easy for all of us bad mutha####as because we can just sashay through the course and knock this out while the rest of the slowpokes can get in by flipping a coin and if they are lucky they can run the same streets as us in Chicago
gruecd
Footballguy
gianmarco
Footballguy
pbm107
Footballguy
One of these days we should all get together and run a half. I guess @gianmarco is our unofficial social chair these days, perhaps he can make it happen. Where is @ChiefDrunning his half in the spring of 2020?
MAC_32
Footballguy
I've been loving my 80's, but they're talking triple digit potential around these parts next week - depends a lot on Barry's path.
gianmarco
Footballguy
I vote @ChiefD for parliamentarian.
I'm in for running together.
Not sure the interest level with short notice, but the Hot Chocolate 15K here in late November is about as perfect weather as we can find to race and we aren't too far away from any of you here in STL.
It's not a HM, but just an idea....
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gianmarco
Footballguy
I can just picture it.... We start hosting the FBG half marathon and people just start showing up at our door.
The Iguana
Footballguy
the sunday before thanksgiving seems like a challenging time to organize something like that...
ChiefD
Footballguy
That one will be here in KC. Rock the Parkway.
The weather is almost always perfect. Upper 30's or low 40's at the gun. Relatively flat course. It's on a Saturday, so we'd be done by 10:00 and we could head to my place where I can smoke some ribs and cook up some of my famous fries.
The Iguana
Footballguy
The Iguana
Footballguy
-OZ-
Footballguy
And here I was going to suggest triathlon relays. Multiple teams, could either seat by times (A team, B team, etc) or just random draw.
pbm107
Footballguy
This sounds perfect, the weather and with it being on a Saturday. I certainly would enjoy the the ribs and fries but I wouldn't want to add any additional stress to your race day. It would be cool if we could all race and then hangout for a while after eating and drinking.
gianmarco
Footballguy
Yep.
I'd be in for this.
I'll do the 5K at MAF and meet you guys at the HM finish about the same time.
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gruecd
Footballguy
April 13. For some reason I feel like I've typically got something else going on around that time of year...
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ChiefD
Footballguy
You bet your sweet ### it is. But this one isn't evil like those devil ones in your neck of the woods.Is that a round about around the fountain on the course map?
ChiefD
Footballguy
Dude, that's what cooking ribs is. You throw em on the smoker, and then for the next 4 hours you sit and drink and watch the world go by.
It would actually be no stress whatsoever. That meal is a piece of cake to put together.
AAABatteries
Footballguy
In theory that should be your body burning fat for fuel versus glucose. There's some hormones involved that are impacted and affect hunger. I know you are the doc so you may already know this or definitely more than I do but based on my limited knowledge, that would be the reason.
I have a couple question for you and the group. I've been kind of doing this too as more than just about anybody in here I need to establish a running base.
- Does every run have to be MAF? The article linked previously talked about doing sprints and basically fartleks but to stop once your hit the MAF max
- Follow-up to that - obviously at some point you would race. I'm not much of a racer (yet) so if the answer to 1. is yes should I just plan to do some race-like runs monthly to test where I'm at?
- Like you (and I'm assuming most everyone) hills kill my HR. Even small ones. Is it better to mix things up and do some flat runs, some hilly and some mixed or with MAF does it make more sense to do mostly flat because it's easier to stay at that rate
SFBayDuck
Footballguy
Your approach sure isn't traditional, but I love it when you start ramping things up!
Does that gym of yours have a sauna? If so, how about 8-10 sauna sessions in the next two weeks? The specific physiological adaptations you get help the most when you're going to deal with heat or altitude on race day, but it sure won't hurt and might give you a few extra percentage points of aerobic fitness (my HR is usually close to the low end of my MAF zone by 15 minutes in).
AAABatteries
Footballguy
I'm about to say something I know very little about but I'd also look at cryogenic chamber. I would think Bass has a lot of inflammation and supposedly that's a great way to combat it. Granted you have to have access to one or pay but I hear Rogan talk about it all the time and have read some of the benefits of them. I wish I had access to one.
Juxtatarot
Footballguy
Hips, groin, lower abs, adductor, etc. are still giving me problems. It's been about six months. The other day I Googled hip arthritis for runners and all the symptoms were identical. I decided to make a doctor's appointment to get it checked out.
Appointment was today. Hips looked healthy in X-Rays. Doc showed me that there was no sign of arthritis and joint cushion gaps were fine. On the table exam he actually seemed a little shocked how tight my hip flexors were. He also discovered I still have a hamstring strain that I hadn't thought much about recently.
He convinced be to try physical therapy for a few weeks mostly focusing on the hip flexors. That starts next week. I learned stuff when I went to therapy last year for my Achilles so I hope to learn new stuff this time too. I had focused some on hip flexibility when I was doing at home yoga this spring. Although I enjoyed doing yoga and it was helping with my balance and overall flexibility, it seemed to be making certain pains worse. So I stopped. In the long run, I think that will be something I'll get back into.
I've been running only six days a week to try to help the injuries. I also recently promised myself I'd stop trying to push mileage over 400 on shoes and to run on softer surfaces like the track and limestone trails more often.
We'll see how it goes. I was debating skipping my marathon (Chicago, October) because I sense I won't be in top shape. However, now I'm curious in seeing if I can manage this injury during training.
Appointment was today. Hips looked healthy in X-Rays. Doc showed me that there was no sign of arthritis and joint cushion gaps were fine. On the table exam he actually seemed a little shocked how tight my hip flexors were. He also discovered I still have a hamstring strain that I hadn't thought much about recently.
He convinced be to try physical therapy for a few weeks mostly focusing on the hip flexors. That starts next week. I learned stuff when I went to therapy last year for my Achilles so I hope to learn new stuff this time too. I had focused some on hip flexibility when I was doing at home yoga this spring. Although I enjoyed doing yoga and it was helping with my balance and overall flexibility, it seemed to be making certain pains worse. So I stopped. In the long run, I think that will be something I'll get back into.
I've been running only six days a week to try to help the injuries. I also recently promised myself I'd stop trying to push mileage over 400 on shoes and to run on softer surfaces like the track and limestone trails more often.
We'll see how it goes. I was debating skipping my marathon (Chicago, October) because I sense I won't be in top shape. However, now I'm curious in seeing if I can manage this injury during training.
ChiefD
Footballguy
I'm sorry, but this part actually made me laugh out loud. You have all this pain and STILL manage to run 6 days a week.
#BMF to the Max.
p.s. hope your aches and pains go away soon.
The Iguana
Footballguy
I'll have to check out the school calendar and such and they have to give me an actual date for the 2020 event but I bet I could make this work as a weekend away for my wife and I...Dude, that's what cooking ribs is. You throw em on the smoker, and then for the next 4 hours you sit and drink and watch the world go by.
It would actually be no stress whatsoever. That meal is a piece of cake to put together.
pbm107
Footballguy
It sounds like you got mostly good news today, considering you were concerned about hip arthritis. One thing that I think has helped me with tight hips and then subsequent knee pain is strides. In the past I would get lazy with my form and I think sprinting and strides helps ensure than my glutes are firing correctly. I sit most of the day at work and if my chair is too low sometimes that causes tight hips as well.
Juxtatarot
Footballguy
Thanks! I pretty much stopped with strides after stopping with the Pfitzinger schedules. I'll make a mental note to try those again.
-OZ-
Footballguy
Only six days.I'm sorry, but this part actually made me laugh out loud. You have all this pain and STILL manage to run 6 days a week.
#BMF to the Max.
p.s. hope your aches and pains go away soon.
gruecd
Footballguy
The Iguana
Footballguy
With pain in both my hips and heels recently, I started being very diligent with stretching after runs - particularly focusing on both those areas. Lots of couch and pigeon stretches for the hip. Lots of leg raises/drops for the Achilles. Has made a world of difference.
The Iguana
Footballguy
Of course, I had seriously gone from weekend warrior to major couch potato before starting this again so... Flexibility was never a strong suit and getting older, focusing on it is proving essential.
JAA
Footballguy
JAA
Footballguy
Brony
Footballguy
glad to hear it's not arthritis. I'm gonna predict your PT:
Fire hydrants, Donkey Kicks, Clamshells, planks, side leg raises
bushdocda
Footballguy
Oy. Glad it’s not looking like arthritis. Have you ever had regular body work like sports massage every couple weeks or something like rolfing? Good plan to get on softer surfaces and more frequent shoes.
Good luck!
