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Ran a 10k - Official Thread (3 Viewers)
- Thread starter Ned
- Start date
!!!
The Iguana
Footballguy
Juxtatarot
Footballguy
Downtown Chicago would be cool one time. And #### the "hosting". Everyone (including the locals) stay in a downtown hotel.
bushdocda
Footballguy
Saranac beer is gooood.If y’all can get your shiiiit together I can host everyone coming to do the boilermaker.
Best hosted race in the US (.02). I got a lake cabin for everyone to stay. Best post race party by far (not .02).
Let me know if it’s in the cards for everyone. Always weekend after July 4th.
gianmarco
Footballguy
I meant the city, not the home. I wouldn't wish what happened to my bathrooms on anyone.
SFBayDuck
Footballguy
Sweet. Looking forward to having you all here next year for the Headlands 100. Won’t even need hotels since we’ll all be out on the trails all night.
tri-man 47
Footballguy
JAA
Footballguy
tri-man 47
Footballguy
SteelCurtain
Footballguy
Absolutely positively IN for Boilermaker 2020 FBG cornhole.If y’all can get your shiiiit together I can host everyone coming to do the boilermaker.
Best hosted race in the US (.02). I got a lake cabin for everyone to stay. Best post race party by far (not .02).
Let me know if it’s in the cards for everyone. Always weekend after July 4th.
And I'm in for Chicago marathon in 2020 as well.
gianmarco
Footballguy
I just looked it up. I didn't realize it was a 15K. I think I'd be in for that too.
AAABatteries
Footballguy
Double duty today.
2,000 yards at the pool. Essentially did the first two 500’s in about 13 min and the last two in 15 min each. Including the breaks in the water about an hour. That’s the first time I’ve done over a mile in a long time so was happy with it.
Then headed over to the trails and ran a slow 5 miles - I couldn’t keep my heart rate down so just said screw it and let it drift between 145 and 160. If I had tried to do a MAF run I may have been in the 15 minute mile range.
God I’m slow.
2,000 yards at the pool. Essentially did the first two 500’s in about 13 min and the last two in 15 min each. Including the breaks in the water about an hour. That’s the first time I’ve done over a mile in a long time so was happy with it.
Then headed over to the trails and ran a slow 5 miles - I couldn’t keep my heart rate down so just said screw it and let it drift between 145 and 160. If I had tried to do a MAF run I may have been in the 15 minute mile range.
God I’m slow.
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Went out this lovely 91 degree evening feeling frisky with every intention of crushing a 9 miler (by crushing, I mean a 10-10:30 pace). That thought lasted for all of two minutes and then the legs gave me a big FU. I guess the 3:30 hour ride yesterday took it's toll. It's strange when your legs feel tired but aren't barking at you. Well it wasn't my worst run as I stayed around a 11:30 pace. Really struggling with my lack of improvement after three really solid weeks of training. Usually that would have me back below a 10:00 min pace. Really worried that I staring a fail in the face in two weeks.
I do at the gym in Asheville. I could get in 2-3 sessions next weekend. Any benefit to that? For what it's worth, I've been running pretty consistently in the 90s for the last 3 weeks. Long range forecast is saying low 60s to low 80s. I'm hoping like heck that's worth a minute a mile. Any suggestions for these last two weeks?SFBayDuck said:
SFBayDuck
Footballguy
Always benefit to training in heat. But if you can’t get 7-10 sauna sessions in during the next 2 weeks, I wouldn’t worry about it.
As for next 2 weeks, hay is in the barn fitness wise. You maybe have 2-3 days to get in something that’ll help come race day. Otherwise, it’s taper time so keep the runs relatively short, and maybe mix in some strides.
Of course all of that advice is for “normal” dudes. Your unorthodox style seems to work for you, so if you need to knock out multiple 2-hour runs in a 24 hour period to finish your cramming, then go for it!
So 2-3 sauna sessions next weekend would be a waste???
I was thinking one 24 hour cram session this Wed or Thur and speed work out every other day. Specifically short intervals to work on some leg turnover since I've been plodding for a month.
Do you see any benefit to a couple of speed walking sessions in the heat of the day? We've got some mid 90 degree days on tap. Since I'll be doing a good bit of walking, I was thinking getting those muscles firing would be helpful. Am I too late for that?
SFBayDuck
Footballguy
Just keep in mind the general rule that it takes 10 days to "absorb" training, ie recognize any benefit. So you've really only got a couple of days to make any real physiological change. What you don't want to do is pile on extra training stress that will break you down while also not giving you any benefits for race day. So power hiking, which is relatively low stress, is probably a good use of your time in the next 5-7 days. Then just chill the F out, show up on race day, and do what you always do and grind that MFer out.
JAA
Footballguy
MAC_32
Footballguy
I've accomplished a lot more than I thought I would 2 weeks ago at this time. By now I wanted to just map out 5 days in a row and start thinking about an 80 minute run. Instead I've now ran 8 days in a row, already checked the 80 minute run box last Friday, and despite it being done in 88/62 conditions and never going above about 80% effort I ran a crisp 10K in 41 mins last Wed. Been continuing the ice/heat on the achilles and while it still isn't 100%, despite the increase in activity it's actually slowly but steadily gotten better. If this maintains I like my chances of starting a half training plan the first week or two of August.
Barry remnants followed by our annual heat wave appears on tap for this week, so I'm keeping expectations in check. I'd like to do 5 more in a row and finish it off with a 90 minute run before drinking all day Saturday then hopefully sobering up enough to foot shuffle for a bit Sunday, but we'll see what mother nature says for the week.
Barry remnants followed by our annual heat wave appears on tap for this week, so I'm keeping expectations in check. I'd like to do 5 more in a row and finish it off with a 90 minute run before drinking all day Saturday then hopefully sobering up enough to foot shuffle for a bit Sunday, but we'll see what mother nature says for the week.
MAC_32
Footballguy
I can't reconcile what you do and how it works. You've proven you'll over come whatever obstacles present themselves over. and over. and over again though. I agree with the feedback from others, but at the same time question whether it's even applicable to you.
ChiefD
Footballguy
Have you been carrying a cooler with a six-pack in it the last month or so during your race build-up?
If not, you've been neglecting an important part of your training.
Zasada
Footballguy
ChiefD
Footballguy
Yeah, it's gonna be hotter than balls the end of this week. There will be very, very slow runs in my future for the next ten days.
Zasada
Footballguy
Saturday I had a great day. It started with a hike. One of my favourites is Mt. Burke, which is a 1h30m drive from home, so I don't get to do it very often.
Went out with three friends, and early on we split into two pairs: My two friends who haven't been getting out as much went at a slower pace, and then my buddy and I (who I ran the 50K with a few weeks ago) in the lead going a bit faster. We both thought the CR for the ascent could be doable but about halfway through, my buddy's back started giving him issues and he waved me forward to give it a go on my own. So I put my head down and started powering through the climb as best I could.
5.3km (3.3 miles), 839m (2,750ft), and 1h16m later, I get to the summit. Beating the CR by 5m. And the views were awesome.
Love that hike.
Then I got home feeling energized so I wolfed-down a california roll, put on the running shoes and went out for a run around the wetlands in my neighbourhood. I had no aspirations of a PR -- so I gave it about 90% effort just to make the run meaningful -- but not overdo it.
I find myself running about a 4:55/km (7:55/mi) pace and I'm a bit surprised. But I'm not working too hard, despite the heat of the day (I haven't run streets midday in months), so I just go with it.
I get around the 3km loop in about 30 seconds short of a PR. Huh, nice.
The second loop I go a bit slower and then stop at home to grab my dog for a third loop walking. Just into the walk I run into a community Strava runner who is pretty fast and holds most of the CRs in the area (including the loop I just ran). He's a 33m 10K, 1:20 HM guy. He notices that I'm wearing my Calgary Marathon shirt (admittedly doing a little peacocking) and that puffs up my chest a bit to have him (metaphorically) pat me on the back. It was good to meet him in-person.
But about 2/3 of the way into the loop my dog runs out of gas in the heat. He's old (12), black, big (95lbs), and out of shape. He starts to stop and lay down during the walk and the chatter in this thread (about not overdoing it for your dog) is ringing in my head. So we find a patch of grass, sit, and I call my wife to come pick us up.
A few minutes later we're home and all is good. Two great activities for the day, and mentally I'm stoked to keep pushing. Already looking-forward to the weekend!
Went out with three friends, and early on we split into two pairs: My two friends who haven't been getting out as much went at a slower pace, and then my buddy and I (who I ran the 50K with a few weeks ago) in the lead going a bit faster. We both thought the CR for the ascent could be doable but about halfway through, my buddy's back started giving him issues and he waved me forward to give it a go on my own. So I put my head down and started powering through the climb as best I could.
5.3km (3.3 miles), 839m (2,750ft), and 1h16m later, I get to the summit. Beating the CR by 5m. And the views were awesome.
Love that hike.
Then I got home feeling energized so I wolfed-down a california roll, put on the running shoes and went out for a run around the wetlands in my neighbourhood. I had no aspirations of a PR -- so I gave it about 90% effort just to make the run meaningful -- but not overdo it.
I find myself running about a 4:55/km (7:55/mi) pace and I'm a bit surprised. But I'm not working too hard, despite the heat of the day (I haven't run streets midday in months), so I just go with it.
I get around the 3km loop in about 30 seconds short of a PR. Huh, nice.
The second loop I go a bit slower and then stop at home to grab my dog for a third loop walking. Just into the walk I run into a community Strava runner who is pretty fast and holds most of the CRs in the area (including the loop I just ran). He's a 33m 10K, 1:20 HM guy. He notices that I'm wearing my Calgary Marathon shirt (admittedly doing a little peacocking) and that puffs up my chest a bit to have him (metaphorically) pat me on the back. It was good to meet him in-person.
But about 2/3 of the way into the loop my dog runs out of gas in the heat. He's old (12), black, big (95lbs), and out of shape. He starts to stop and lay down during the walk and the chatter in this thread (about not overdoing it for your dog) is ringing in my head. So we find a patch of grass, sit, and I call my wife to come pick us up.
A few minutes later we're home and all is good. Two great activities for the day, and mentally I'm stoked to keep pushing. Already looking-forward to the weekend!
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The Iguana
Footballguy
Have you been doing any heel lift/drop exercises with it and/or other stretching? Mine still isn't perfect but standing on a stair or curb and doing lifts/drops has helped me a ton.
MAC_32
Footballguy
Double edged sword here. The more Barry we get the less hot it gets. So, do I want us to get soaked from sometime tomorrow into Thursday? or watch that needle inch closer and closer to 100 come week's end? and if I choose the water route then it may wash away my shaded trail options Thurs and Fri.
The Iguana
Footballguy
I'm flying to Seattle on Wednesday with my wife. It's going to be 70 and awesome most of the time there... But will only have time for some shorter runs in the morning, most likely. Will be doing some hiking, however.
MAC_32
Footballguy
I've continued with calf raises on the leg press machine 2x per week. The movement includes a heel drop. I dipped the weight 20% and won't consider bumping it back up again until at least next week. The nature of the sloppy trails I run when I venture out to the park get it plenty of other action, so I usually don't do any other focused stretching on it before or after. I think there's a fine line with over use when recovering from a minor injury, but it did tighten up on me for a couple moments during Friday's 11 mile run. So after that run I did some walking calf raises and found a step, doing a few lift/drops. That's really the only time I do anything else though - if I feel anything out of the ordinary during a run. I expect it to be a mess first thing in the morning, so I just walk it among other things out til my body is moving somewhat properly. That contributes to my failure to understand how you morning runners operate. My body's a malfunctioning mess most days until at least 9 am.
Juxtatarot
Footballguy
Seattle average temps/weather:
Month High / Low(°F) Rain
January 47° / 39° 14 days
February 49° / 40° 12 days
March 52° / 42° 13 days
April 57° / 45° 10 days
May 63° / 50° 7 days
June 66° / 54° 6 days
July 72° / 57° 3 days
August 72° / 57° 4 days
September67° / 55° 6 days
October 59° / 50° 9 days
November 51° / 43° 14 days
December 46° / 39° 14 days
Without a doubt, in my opinion, the best weather for running in North America. I could deal with the rain.
ChiefD
Footballguy
gruecd
Footballguy
I'm 100% done racing anything longer than a 5K during the summer. Trail half marathon on Saturday was a disaster. Temps in the low 80s (and humid) for the 7am start, and I foolishly still gave it a shot. It was over before it started. Didn't carry water because I thought the 3 aid stations on the course would be enough. Idiotic. Tripped and fell and busted my hands open with about 4 miles to go, which certainly didn't help matters. Gave SERIOUS consideration to just quitting and walking off the course at the last aid station since it was super close to my car, but foolishly kept going. I wish I'd just quit. Spent all day yesterday (Sunday) dealing with the after-effects of the heat/dehydration. Done.
MAC_32
Footballguy
Bend, OR is better. Max out at 6 days of rain/month in Dec/Jan, while the summer is warmer the lows still average in the 40's so if you want to beat the heat you can, average high stays above 40 in winter, and while they get some snow 21" isn't much to get worked up about.
Zasada
Footballguy
I didn't know it rained so little in SEA during the summer. Wow. Even less than here in Calgary.
SFBayDuck
Footballguy
I read a study on this recently, can’t find it now as I’m in an Uber heading to the airport. But basically it talked about how different adaptations take different amounts of time to manifest. Aerobic fitness takes longer, and de-training takes longer. High end anaerobic stuff manifests quicker, and you lose it quicker. That was the gist, anyway, although I can’t recall the specific time frames they determined.
SFBayDuck
Footballguy
One of my favorite places. Outdoor playground. That high desert weather is great, although it is super dry and can suck the fluids right out of you. (inevitable jokes in 3....2....1.....)
MAC_32
Footballguy
Great practice conditions. Succeed up there then come down to sea level and #### some #### up.
ChiefD
Footballguy
TripleThreat
Footballguy
If you're in the market the Bose Soundsport free "Truly wireless" is part of the prime day stuff...$139 for an exclusive colorway.
Zasada
Footballguy
Have you guys seen this race calculator?
Apparently, the difference in altitude between Calgary and Houston was worth 10 minutes to my marathon time. Which all of a sudden makes me feel less disappointed in beating my Houston time by "only" one minute.
Apparently, the difference in altitude between Calgary and Houston was worth 10 minutes to my marathon time. Which all of a sudden makes me feel less disappointed in beating my Houston time by "only" one minute.
https://www.amazon.com/Bluetooth-Headphones-Sweatproof-Cancelling-Earphones/dp/B07GWWQK76/ref=sr_1_1_sspa?crid=1N38UKMTYIN4Z&keywords=bose+soundsport+wireless+headphones&qid=1563211407&s=gateway&smid=A8LTL3589P31M&sprefix=bose+so%2Caps%2C151&sr=8-1-spons&psc=1
Might feel a little better about losing one of these.
SFBayDuck
Footballguy
Thanks! Love my Jaybirds, but searching Bose to check this out I found the $99 wired headphones for $39 (backup, for flights, etc), and with a $10 Whole Foods credit I forgot about I got them for $29.
gruecd
Footballguy
I was hoping to run 1:40-1:45. Ended up sneaking in just under 2 hours. I honestly wish I would've just quit at the last aid station around mile 10. Tripped a second time and almost fell again with less than a quarter-mile to go. That would've REALLY pissed me off.
ChiefD
Footballguy
I know there are really no encouraging words I can give you, but you finished a race in conditions that just aren't for you. But you got in a high heat work-out and got it done.I was hoping to run 1:40-1:45. Ended up sneaking in just under 2 hours. I honestly wish I would've just quit at the last aid station around mile 10. Tripped a second time and almost fell again with less than a quarter-mile to go. That would've REALLY pissed me off.
Some days that's all you can really take from it.
gruecd
Footballguy
Thanks, but it's way more STUPID than it is "tough" for me to run in those conditions. It kicked my ### in Boston and then again on Saturday. I was literally in bed all day yesterday while my body tried to recover. I need to be smarter than that.
