Ran a 10k - Official Thread (4 Viewers)

[-OZ-]

Well, some more data points:

3 1/2 weeks ago:  11:41 pace (SI 152) HR 139

1 week ago:  10:40 pace (SI 125) -- HR 139

Today:  10:39 pace (SI 136) HR 137

Today's run was so under control.  My HR alarm went off maybe 10-15 times total.  I've never been close to that.  Every mile was 139 or lower.  Easy consistent pacing and cadence.  Felt really good this morning.

I had another question for you guys that have done this ( @-OZ-, @bushdocda, @Ned and @SFBayDuck

I realized I've been treating almost every run like an MAF test.  Meaning, I read how the closer you are to your MAF threshold (HR of 140 for me), the faster you'll see gains.  So, every run I'm flirting with that number the entire time and constantly going over slightly and then backing it down or dropping below it and trying to get it back to it so that it stays at or as close to 140 as possible from beginning to end.

Today (and with a couple other runs recently), I've started keeping it lower (even beyond the warmup) and keeping the pacing more consistent and letting the HR build up to it toward the end of the run.  I get far less spikes but I'm also spending more time below that threshold.  For example, today my mile HR splits were 132, 135, 137, 138, 139, 139.  My previous runs would be like 138, 140, 140, 140, 140, 141.

I'm sure in the end it doesn't matter that much, but I'm curious if you've heard/read about that or any experience with which way is better to do on a regular basis. 

Likely doesn't matter much, go by feel in the zone. These are supposed to be easy especially when you're first getting started.  So now that you've done it for a month, you should have some idea what the MAF rate feels like. Check every so often but don't worry if it goes up a little over the goal, especially in the summer. 

Also, just a couple more quick thoughts:

--It's been 1 month since I started this.  Finally feel like I'm running out there.  It doesn't feel so painfully slow most of the time.  I walk very rarely and it's almost exclusively up steep hills.  My cadence is back up to ~170+ consistently which just feels better.

--Along the same lines, I'm so used to running slowly now that when I get any kind of "speed", it feels so fast.  I have a downhill almost a mile into my route that I'm usually doing and this morning it felt like I was FLYING down the downhill.  Checked Strava and.....9:20 pace.  So dumb.

--Weight down to 197.  Feel better than ever.  I'm aiming for below 190.  I was down to 192 after a run the other day which is just crazy.  Still no increase in appetite despite the increase in miles. 

--Speaking of increase in miles, I'm officially at my highest month total ever so far at 127 miles and 24 hours.  One day still to go.  Considering this has probably been the hottest month I can ever remember here since moving to STL in 2008, I'll take it.

You're doing it right. 

 

[gianmarco]

Impress us by telling us you picked the new house in part because it's a good base point for new running routes.   

It's also what I do now when we travel. I've already scoped where I plan to run in Scotland in a couple months.

 

[-OZ-]

No lie, but after leaving the new house for the first time after seeing it, I drove a bit around to see what it was like to run. I also looked at that on the map before even going to see it. And as I went to see it while my wife was out of town, when I told her about it, that was part of the description.

The road it's on is a semi-busy road and it's got rolling hills but not as steep as where I took you guys. It's also got a nice sidewalk the whole way and not right on the street. There will be plenty available to run and I'm looking forward to new routes.

It's a huge part of why we chose our house too. The Greenway is worth a lot to us. 

 

[Sand]

Garmin news:

1) The new Garmin Fenix 5X Plus continues to be a joy.  

2) Last week I ran with both my new Garmin Fenix and my old Garmin 310 with the HR chest strap for two runs, an easy 12 miler with a steady, low HR and an 8 miler with 5 miles of tempo.  The HRs of the Fenix and the 310 stayed almost exactly the same throughout both runs. FWIW.  That doesn't explain the low HR in the 8K a while back, but it certainly validates the accuracy of the Fenix' wrist-based monitor.

3) So a woman my wife used to work with is now an admin asst at our doctor's office, and we typically chat for a minute when going in for an appointment.  Last week when I was in, she asked if I was still running and if I had advice for a running watch for her teenage grandson, who had started running and cross country.  Since I'm set with my new Fenix, I was able to "pay it forward" and offer to give my old Garmin to her grandson, which is what I did.  I packaged it up, wrote a nice note, and dropped it off yesterday.  She was thrilled, and I was really pleased at the opportunity to support a new, young runner.  

My 310 died at the beginning of the year.  So sad - that thing ruled.  Good idea to pass it on.  Just like an old car - not worth much, but priceless if it still runs.

 

[SFBayDuck]

My 310 died at the beginning of the year.  So sad - that thing ruled.  Good idea to pass it on.  Just like an old car - not worth much, but priceless if it still runs.

Must.....resist....making.....ex-wife joke.......

 

[gruecd]

3) So a woman my wife used to work with is now an admin asst at our doctor's office, and we typically chat for a minute when going in for an appointment.  Last week when I was in, she asked if I was still running and if I had advice for a running watch for her teenage grandson, who had started running and cross country.  Since I'm set with my new Fenix, I was able to "pay it forward" and offer to give my old Garmin to her grandson, which is what I did.  I packaged it up, wrote a nice note, and dropped it off yesterday.  She was thrilled, and I was really pleased at the opportunity to support a new, young runner.  

That's really cool. 

 

[Juxtatarot]

I wonder what the kid will think about it.

 

[JAA]

I wonder what the kid will think about it.

WTH - this watch sux.  I wanted the 935 mom and you gave me some POS relic

Damn ungrateful kids!!

 

[gianmarco]

I wonder what the kid will think about it.

Oh God, is it that huge semi electronic sundial?

 

[ChiefD]

I wonder what the kid will think about it.

Oh God, is it that huge semi electronic sundial?

And why does the wrist strap smell like Ben-Gay?

 

[gianmarco]

And why does the wrist strap smell like Ben-Gay?

Probably not even a wrist strap on that kid. He can probably wear it like a belt.

 

[ChiefD]

In what will be my final decision of this year, I will NOT be running a HM in the fall.  

I've rather enjoyed the flexibility this summer of not being stuck to a plan. I have absolutely no motivation to get on a regular regimen at all. And I can't do it half-###. If I'm gonna commit, it will be to PR the HM - not just to run it.

So now I'll just be running when I want and try to get somewhere between 20 and 25 miles a week through the end of summer. Start picking it up in the fall and base build so I can run the 18 week Hansen HM plan for a spring race. 

This summer has been relaxing - been doing some gardening, actually got my fishing boat out last weekend, and just hanging out with my family without the grind. I'm simply not ready yet.

 

[tri-man 47]

Oh, you guys.     group :finger:  

Grandma's delivery happening Saturday.

 

[gianmarco]

Oh, you guys.     group :finger:  

Grandma's delivery happening Saturday.

Is this a euphemism you use?

 

[bushdocda]

Rolling through July with 181 hot miles that took a bit more out of me than I would have liked. As a result I’m taking a small step back for August with a focus on 5 day runs and 2 gym sessions with at least one full off day.  Want to get into my quality fall training healthier than today. August 5 will mark 18 weeks out from Rehoboth marathon and I’m taking the first 5 weeks of a Hanson plan and keeping mileage steady in the 30s and rolling strides a few times to help running economy. I’ll get back to 6 days in sept for the SOS weeks that will be prevalent sept/oct/nov. 

Niggle in my right leg post a parking lot speed session (I really need to find a track) is cooling off and I think my August approach should have me feeling strong going into Sept.  Want to press but that time will come soon enough hopefully from a healthier and deeper base.  

Keep up the great stuff all. Hell of a month round here. 

 

[beer 30]

it's in the first post in this thread... 

if you're not familiar with Strava, it's a social community based around activities...   mostly, I get to see the results of BMFrs doing their things 

Threw my request in to join, never look at the first post in this thread

 

[Zasada]

Just registered for the Houston Marathon in January.

For those of you with good notebooks, I'm still done with street marathons.  This is just a fun run/walk.  Call it training for my spring 50-miler.

 

[Zasada]

Managed to get to 300km (186mi) for the month.  Today just passed 2,000km (1,243mi) for the year.  All of 2018 was 1,800km.

3,000km (1,864mi) should be doable for 2019.

 

[MAC_32]

Very happy I was able to get back to a 160 mile month without taxing myself. Leaves me feeling optimistic I can make the jump to 180 while also mixing in quality. The latter is priority so if I need to step back a notch later in August then so be it. Gonna ease into a plan starting Monday, but til then - beer.

 

[gruecd]

Temps in the 50s for my 9-miler this morning. 92% humidity, so I still looked like a drowned rat when I finished, but it was nice not feeling like I was overheating the whole time.

 

[Juxtatarot]

253 miles in July for me.  I was tempted to type "only" in that sentence.  I'm usually closer to 300 during marathon training, especially in 31-day months. Four days off didn't help the total.  I think I'll try for 300 in August.  It helps that there are five Saturdays.  

 

[Zasada]

253 miles in July for me.  I was tempted to type "only" in that sentence.  I'm usually closer to 300 during marathon training, especially in 31-day months. Four days off didn't help the total.  I think I'll try for 300 in August.  It helps that there are five Saturdays.  

Wow, BMF.  Nice work.

 

[gruecd]

253 miles in July for me.  I was tempted to type "only" in that sentence.  I'm usually closer to 300 during marathon training, especially in 31-day months. Four days off didn't help the total.  I think I'll try for 300 in August.  It helps that there are five Saturdays.  

Daaaaamn, Daniel!

Only 220 for me. I'll def have more in August.

 

[The Iguana]

here I am all excited about putting in a couple extra miles yesterday and today to hit about 118 for a new personal record. that's just 1 days effort for some of you... 

 

[Juxtatarot]

Wow, BMF.  Nice work.

Thanks but my heart rate is still too high and I'm not naturally speeding up on normal running days like I'd like to.  But I still have something like 9 or 10 weeks so we'll see what happens.

 

[Sand]

Threw my request in to join, never look at the first post in this thread

Approved as soon as I saw the request.  Welcome aboard the Strava train.  

 

[Juxtatarot]

Threw my request in to join, never look at the first post in this thread

How are you doing?  I remember you extending mileage on runs quite a bit (mostly on trails, IIRC) before having a lot of knee problems.  Are you running much these days?

 

[-OZ-]

here I am all excited about putting in a couple extra miles yesterday and today to hit about 118 for a new personal record. that's just 1 days effort for some of you... 

I got 80 miles to put me at 686 for the year

Plus some riding and doggy paddle

Total of 33 hours, 411 miles, 32 activities with 2 rest days

 

[beer 30]

Approved as soon as I saw the request.  Welcome aboard the Strava train.  

Thanks Sand!

How are you doing?  I remember you extending mileage on runs quite a bit (mostly on trails, IIRC) before having a lot of knee problems.  Are you running much these days?

Nope, not sure I could run a half mile now :( but I've been riding a lot . Got a hybrid bike and started around January but have gotten a little more serious these last few months. Nothing like what you put in but probably 60-75 miles a week when I'm feeling it. Been meaning to ask what happened to your running career? I checked out of this thread for a few years before I got off my fat ### so missed a fair amount. Thanks for asking btw.

Edit - sorry Juxt, had you confused with Hang10. I have been away a while

 

[pbm107]

222 miles for me this month which is my highest for the year so far, this will end up being a light mileage year for me. Trying to balance gaining speed and not peaking too early. Serious training for me won’t start until September.

 

[The Iguana]

between the info in strava along with what I've pieced together on my own and consulting gian's notebook, I tried to update the strava fbg group for user ids. @Ned, you can copy that list into your post if you want. the comment added on to the original post is a little ugly but i'd imagine you could fairly easily copy/paste it into the original post. there's still a handful of "unknowns" on there too, however. 

 

[tri-man 47]

Following up, what was that put a halt to Hang 10's running?  Was it a heel issue of some sort?  He's certainly made up for it with his biking commitment!

About 235 run miles for me in July along with a steady two swims/week.  That's probably the most run miles for a month since marathon training in early 2016.

 

[Brony]

My totals pale compare to others and I'm doing all that my calf will allow. I got 94 running, 84 bike in July.  30 activities. Really good total for me. 

 

[bushdocda]

Following up, what was that put a halt to Hang 10's running?  Was it a heel issue of some sort?  He's certainly made up for it with his biking commitment!

About 235 run miles for me in July along with a steady two swims/week.  That's probably the most run miles for a month since marathon training in early 2016.

Think he got on a bike when he was resting a heel thing (might have been aggravated by a bump/contact of some sort if I recall). Then I just imagine he applied his BMF self to being awesome on bike bc Strava says he rides that thing all the time far and fast. 

Edit - what’s your weekly peak mileage target this cycle?  You popped big long runs and totals in July already whippersnapper. 

 

[SFBayDuck]

Barely kept my streak alive at 7 months straight of over 20K in vert, 20,469' after this morning's 630'.  That's the lowest I've had this year.  Not real happy with how things are going, this new job (which is going well) and my pup still not being able to run (which totally sucks) has really made it challenging to get any sort of rhythm or consistency -  right when I should be going into a peak phase for Wasatch.  As of right now, I'm actually leaning toward pulling the plug on that.  :(

 

[tri-man 47]

Edit - what’s your weekly peak mileage target this cycle?  You popped big long runs and totals in July already whippersnapper. 

Well, I hope to hit 70 this week.  I don't know if I'll push any weeks much higher than that.  I want to have a lot of 50-60 mile weeks.  Realistically, I won't have time to do much more ...and really don't need to.  My BQ time for my next AG is 4:05, and my marathons have been in the 3:3x-3:4x range (PR of 3:29 three years ago). I have some buffer to work with.   

My hope is that

- all my long, slow runs are double digit miles (> the magic 80 minute mark).

- I push several long runs of at least 17 miles (~ 2:30 on the clock).  I've historically run a handful of 20 or 20+ during training ...but I read research of how anything more than 2:30 of clock time adds no real benefit.  So I'm torn about how long the truly "long" runs will be.  That said, I'm planning 20-21 on Saturday.

- I do either intervals or hills each week.

- I do a tempo run each week.

The sequence/days for these will be influenced by my university schedule in the fall (e.g., teaching early and midday on T/Th).  More than anything, I need to ensure I stay healthy!  It's going to be a blast following the marathon training for our group this fall, which leads right into the Boston training for a couple of the guys.

 

[ChiefD]

Well, I hope to hit 70 this week.  I don't know if I'll push any weeks much higher than that.  I want to have a lot of 50-60 mile weeks.  Realistically, I won't have time to do much more ...and really don't need to.  My BQ time for my next AG is 4:05, and my marathons have been in the 3:3x-3:4x range (PR of 3:29 three years ago). I have some buffer to work with.   

My hope is that

- all my long, slow runs are double digit miles (> the magic 80 minute mark).

- I push several long runs of at least 17 miles (~ 2:30 on the clock).  I've historically run a handful of 20 or 20+ during training ...but I read research of how anything more than 2:30 of clock time adds no real benefit.  So I'm torn about how long the truly "long" runs will be.  That said, I'm planning 20-21 on Saturday.

- I do either intervals or hills each week.

- I do a tempo run each week.

The sequence/days for these will be influenced by my university schedule in the fall (e.g., teaching early and midday on T/Th).  More than anything, I need to ensure I stay healthy!  It's going to be a blast following the marathon training for our group this fall, which leads right into the Boston training for a couple of the guys.

Well la di da I'm so awesome I have a 30 to a million minute buffer to qualify for Boston while the rest of you schlubs are out there qualifying with only mere minutes to spare yet you still get in and for all the rest of you slowpokes I'd be glad to donate some of my buffer so I could run with you all in Bean Town.

 

[JShare87]

Following up, what was that put a halt to Hang 10's running?  Was it a heel issue of some sort?  He's certainly made up for it with his biking commitment!

About 235 run miles for me in July along with a steady two swims/week.  That's probably the most run miles for a month since marathon training in early 2016.

Pretty sure during a race he got clipped by someone or something. He then felt some tingling or numbness in his foot. I believe it turned out to be a nerve issue. We all know how serious those things are. 

 

[The Iguana]

Speaking of heel issues... the last couple days my right one had been barking again. Culminating with some significant discomfort after tonight's run. Working on stretching it out and should be fine but it is pretty annoying. Plan was to run tomorrow, rest Friday and then long run Saturday. Might flip tomorrow and Friday depending on how my heel feels tomorrow. 

 

[ChiefD]

Speaking of heel issues... the last couple days my right one had been barking again. Culminating with some significant discomfort after tonight's run. Working on stretching it out and should be fine but it is pretty annoying. Plan was to run tomorrow, rest Friday and then long run Saturday. Might flip tomorrow and Friday depending on how my heel feels tomorrow. 

Hopefully just normal soreness. 

Are you getting some of this cool weather in Indy? 

 

[The Iguana]

Hopefully just normal soreness. 

Are you getting some of this cool weather in Indy? 

normal for me, just a little worse this week than normal and particularly painful after the run last night. Have been stretching the crap out of it since. It's feeling better this morning but still a PITA, or I guess it's more of a PITH(eel)! in this case. 

And yeah, the weather is pretty nice here lately and will be for a while, which is awesome!

 

[-OZ-]

 you know those workouts that feel great while you're doing it, then an hour later you realize it kicked your a$$? That was Intervals on the bike this morning. I'm mentally out of it...

 

[gruecd]

5K tonight and I have no idea how to approach it.  Temps look decent at 70° and low humidity.  But I have ZERO idea what the course is like.  It's at a brand new park, so it's not even on Google maps yet.  I do suspect that it will NOT be pancake flat.  Wanna do well and get a good workout in, but I also don't wanna fry my legs for my cut-down 17-miler on Saturday.  Suggestions?

 

[ChiefD]

5K tonight and I have no idea how to approach it.  Temps look decent at 70° and low humidity.  But I have ZERO idea what the course is like.  It's at a brand new park, so it's not even on Google maps yet.  I do suspect that it will NOT be pancake flat.  Wanna do well and get a good workout in, but I also don't wanna fry my legs for my cut-down 17-miler on Saturday.  Suggestions?

Run fast. Don't be a pooosay.

 

[gruecd]

Run fast. Don't be a pooosay.

Helpful.  Thank you.  

 

[TripleThreat]

5K tonight and I have no idea how to approach it.  Temps look decent at 70° and low humidity.  But I have ZERO idea what the course is like.  It's at a brand new park, so it's not even on Google maps yet.  I do suspect that it will NOT be pancake flat.  Wanna do well and get a good workout in, but I also don't wanna fry my legs for my cut-down 17-miler on Saturday.  Suggestions?

What's on the schedule for tomorrow?  Possible to make it an easy/recovery run?   

 

[TripleThreat]

warm up.  Race to win.   cool down. 

recovery tomorrow.

knock out your 17 on Sat.

you're a BMF.  

 

[JAA]

5K tonight and I have no idea how to approach it.  Temps look decent at 70° and low humidity.  But I have ZERO idea what the course is like.  It's at a brand new park, so it's not even on Google maps yet.  I do suspect that it will NOT be pancake flat.  Wanna do well and get a good workout in, but I also don't wanna fry my legs for my cut-down 17-miler on Saturday.  Suggestions?

run naked, take pics, share pics, profits

 

[TripleThreat]

run naked, take pics, share pics, profits

don't forget to paint a random betting site on your @$$ cheeks. 

 

[JAA]

don't forget to paint a random betting site on your @$$ cheeks. 

(BMF) (palace.com)