Ran a 10k - Official Thread (6 Viewers)

[BassNBrew]

Thanks gb, appreciate you putting the thought and time into this, some good lessons in there.  The "little" things like being sure your gear set-up works can be so huge when you're going to be out there for 30 hours, as that stuff can at best be an annoyance for hours and at worst end your race.  

You know this, but blown quads and GI distress are the two biggest reasons for DNFs, and since you have an iron gut just make sure you address those quads. Keep in mind for next time (because there will be a next time) that it doesn't take much downhill work to really get the protective effect you need.  Jason Koop has a great article on it, but the important thing to keep in mind is you only need one or two sessions to see huge improvements.  From the article, "The effect is so strong that one bout of eccentric training can have a protective effect of subsequent bouts performed weeks later. The aptly term coined for this effect is the ‘repeated effect’, meaning a single bout is enough to provide a lasting protective effect."  He also mentions you will need 1-2 days of easy running afterward, but it's worth it.   I've also seen research that indicates the protective effect lasts for quite some time as well, so you can (and should) be doing downhill work 30-45 days out from the race.  

The weight/body comp thing is my biggest issue, too.  My body just wants to be 195-200, but it needs to be 175-180 for my best chance to be succesful on race day.  I know that the key is getting down to at least close to race weight early in the cycle, but I've struggled to be able to do that.  Carrying all that extra weight not only screws your running economy by diminishing your weight/power ratio, it absolutely makes running in the heat tougher.  Double whammy.

Well that rules.  That's how I know there's going to be a next time.

Wish I had read this earlier, although "Increased recovery time due to the effort. You will need at least 2-3 days of easy running after a hard downhill effort. So, before you plan a hard downhill session, make sure you are not compromising your overall training volume in order to do so." may have pushed me off the workout.  My recovery would have been 4-5 days based on experience.  The main thing I learned was that the effect lasts 30-45 days.  I was relying on races and training from Feb to April to be enough.  

Really appreciate you sharing this info.

 

[pbm107]

Not sure if @SteveC702 ever frequents these parts anymore, but his Strava page lists the 2020 Tokyo Olympic marathon as a goal. Hope like hell he gets in this time. It was both breathtaking and agonizing following his dream/races to try and qualify for the last Olympics. 

Here's to him getting in this time. Good luck. 

Effin A. 

 

[BassNBrew]

Well I'm glad you didn't start making any plans, as I don't think I'm going out to SLC either.  

I referenced it in an earlier post, but life is getting in the way a bit lately with my new job and the pup's continued inability to run.  It's just squeezed me for time.  I'm still managing to get in some ok training and have had some good, specific long efforts the past few weekends, but I'm not getting in the consistency I need.  I also am not doing the other things I need to be doing to be successful - my diet sucks so my weight is way too high, I'm not rolling/stretching as much as I should be, that kind of stuff. 

100 mile training is hard and your reason for doing it, your "Why?" has to be rock solid.  And race day is even harder, and without that "Why?", you're screwed.  Especially on a course like Wasatch, which would be tougher than anything I've done.  I've realized the past couple of weeks that is what's missing -  I just don't have a strong enough "Why?" for this race.  I'm not sure why that is.  Maybe it's Hardrock being cancelled and the odds of me ever getting in while I could still possibly finish continuing to move towards zero.  Maybe I'm simply satisfied with two 50Ks and both 100K and 100M PRs under my belt already this year.  It's so much more fun as an "experience" to have crew/pacer along for the ride than doing these solo, maybe that's part of it.  Maybe, as @ChiefD would say, I'm just being a big poooosay.  

So I haven't cancelled my hotel or even told my family about this yet, but I'm pretty sure I'm pulling the plug on Wasatch.  I'm not sure what I'll do the rest of the year.  I did sign up last night for the Quad Dipsea in November, part of my goal of running all of the local classics before possibly moving back up to Oregon in a couple of years.  I'd love to get up to the Tahoe 200 to crew/pace someone, but I'm not sure that works in the family schedule.  And I'll probably do a local 50K or two before the end of the year, and want to volunteer at least once as well.  Maybe I'll give in to @gianmarco and run a road 5K.  Or maybe I'll just not worry about and just get out and have fun on the trails until I find my next big "Why?".

:(

 

[ChiefD]

I have to ask myself: Self, why are you getting up at 4:00 am to run when you aren't really training for anything?

Good question self. Very good question......

 

[JShare87]

I have to ask myself: Self, why are you getting up at 4:00 am to run when you aren't really training for anything?

Good question self. Very good question......

So you can come back in this forum 3 hours later to tell us how amazing you feel. While also telling us you went to 47 different stores.

 

[AAABatteries]

Just finished two laps at my favorite local trail.  Great run for me.

Warmup lap - 3.8 miles @ 9:46 pace

2nd lap I did 14  x .1 mile sprints - legs felt really good so just ran fast but not all out.  Excited to go look at it on the PC to get numbers but looks like I was able to have most of them around 6:00 pace.  Left calf started cramping during the last 2-3 so slowed down but overall felt great.  Knee is feeling pretty good (not great) 

Happy Saturday gents!

ETA - the mobile app made me think I was running faster than I was - closer to 6:20-6:30.  Still very pleased, especially with how well my legs feel right now

 

[BassNBrew]

Just finished two laps at my favorite local trail.  Great run for me.

Warmup lap - 3.8 miles @ 9:46 pace

2nd lap I did .14 x 1 mile sprints - legs felt really good so just ran fast but not all out.  Excited to go look at it on the PC to get numbers but looks like I was able to have most of them around 6:00 pace.  Left calf started cramping during the last 2-3 so slowed down but overall felt great.  Knee is feeling pretty good (not great) 

Happy Saturday gents!

This guy is our next kick butt fast runner. 

Although I have no why you would do 14/100ths of a rep or how that is even possible 

 

[Sand]

I have to ask myself: Self, why are you getting up at 4:00 am to run when you aren't really training for anything?

Because at least you didn't wake up and have to go to work like someone else here.

 

[AAABatteries]

This guy is our next kick butt fast runner. 

Although I have no why you would do 14/100ths of a rep or how that is even possible 

Lol - typo - I did 14 tenth of a mile sprints

 

[D_House]

I think I have a mild case of plantar fasciitis. Had to buy some heel inserts for my work shoes.

Running shoe recs for fasciitis on the net are divergent - some say go with high cushioning, others say go with minimalist shoes to strengthen the arches. Anyone here ever deal with this? And what did you do?

 

[The Iguana]

18 today, new personal best. #18 was the fastest. #BMF. But I hurt a little now as I sit on the bench before driving home.

Definitely looking forward to the somewhat shorter one next week.

 

[AAABatteries]

18 today, new personal best. #18 was the fastest. #BMF. But I hurt a little now as I sit on the bench before driving home.

Definitely looking forward to the somewhat shorter one next week.

Great job Ig!

 

[The Iguana]

I think I have a mild case of plantar fasciitis. Had to buy some heel inserts for my work shoes.

Running shoe recs for fasciitis on the net are divergent - some say go with high cushioning, others say go with minimalist shoes to strengthen the arches. Anyone here ever deal with this? And what did you do?

I've dealt with self diagnosed PF and some Achilles tendonitis for awhile. Lots and lots of stretching and rolling out the feet helps me a lot. 

I have a foot roller and then do lots of heel raises and drops on as stair, curb, box, whatever I can find. 

 

[D_House]

I've dealt with self diagnosed PF and some Achilles tendonitis for awhile. Lots and lots of stretching and rolling out the feet helps me a lot. 

I have a foot roller and then do lots of heel raises and drops on as stair, curb, box, whatever I can find. 

Yeah I iced and stretched, and toe raised my way out of the flare, took about 4 days. Icing felt the best but not sure which if any helped or if it was just backing off on running.

 

[gruecd]

18 today, new personal best. #18 was the fastest. #BMF. But I hurt a little now as I sit on the bench before driving home.

Definitely looking forward to the somewhat shorter one next week.

Great work, Iggy!  

ETA:  Can I call you Iggy?

 

[gruecd]

So Coach scheduled a 17-miler for this morning with 15 progressively faster in 5-mile segments.  Two-mile warmup, then 5 miles in the 7:30s, next 5 in the 7:20s, and the last 5 at 7-7:10.

Actual thoughts that went through my head pre-run:

• "Ugh.  I really don't feel like running.  I wonder if maybe it'll be cooler tomorrow morning."
  
• "My lower back is really tight.  This run is really gonna be miserable if it doesn't loosen up."
  
• "I'm really not motivated to run right now.  Maybe I should just take the fall racing season off."
  
• "Maybe I can just do a 13-week schedule instead of 15 weeks."
  
• "Maybe I can flip-flop today and tomorrow and just do an easy 9 this morning."
  

Somehow managed to ignore all these thoughts and make it out the door for my run.  Ran the first mile easy, and when the second mile clocked in at 7:30, I decided that I was gonna do 1/5/5/5/1 instead of 2/5/5/5.  Ended up averaging 7:29, 7:17, and 6:54, respectively, for the three 5-mile segments.  Felt pretty good doing it, too, until the last couple of miles, and even then only because I started to get warm.  Definitely an encouraging run with lots of time (14 weeks) to go until race day.
 
Funny how the brain ####s with you sometimes...

 

[The Iguana]

@gruecd thanks for posting that. My morning thoughts went much the same way. I moved more rock yesterday evening and with the running I've done lately, I really was not feeling it today. 

First several miles I was still debating making it a shorter run today - hell, I was seriously questioning why I ever thought doing a full marathon seemed like a reasonable idea in the first place!

Then I finally settled in but still had this nagging thought that maybe 18 wasn't happening. Route is an out an back so eventually I just accepted it and didn't turn around until shortly after 9 miles. 

Then I was committed and 2nd half was consistently faster than the first. Think I had 1 sub 9 minute mile in the first 9. Almost all of them were sub 9 coming back south. 

Spent miles 14-16 telling myself that once I hit 16, I could take it easy the last 2. Then when I got to 16, I was not feeling great but HR was good so I powered on with fastest times yet. 

Good to know it isn't just us mere mortals that have to talk ourselves into this some days. 

As I finish up lunch and sit here a minute I am overcome a bit with emotion at what I did today. It's nothing compared to some, but for am old, not quite so fat anymore guy, I'm feeling like quite the BMF right now and rather elated. 

 

[The Iguana]

Great work, Iggy!  

ETA:  Can I call you Iggy?

Just don't call late for dinner! Lots of online folks do call me iggy.

 

[The Iguana]

Yeah I iced and stretched, and toe raised my way out of the flare, took about 4 days. Icing felt the best but not sure which if any helped or if it was just backing off on running.

A couple months ago, mine flared up pretty bad. I ended up taking almost 2 weeks off because of it. Schedule was a little cramped anyway. Felt great when i came back... for like 2 runs and then I was like "uh oh, that's not good".

So, I did some more research online and found the stretching stuff. That has been a game changer. There are still bad days, but that's usually if I have been neglecting the stretching, rolling, other maintenance. 

 

[gruecd]

Iggy, I like to think that I know a little bit about this stuff. Keep doing what you're doing, and there's no doubt in my mind that you'll go sub-4...and maybe by a decent margin.

And you SHOULD be proud of yourself. Definitely a BMF performance this morning. 

 

[gruecd]

Better for running...few lbs heavier with lower body fat % or few lbs lighter with higher body fat %?

Discuss.

(Asking because I'm a couple pounds heavier right now, but definitely stronger and more muscular...and it doesn't seem to be hindering my running performance.)

 

[ChiefD]

First several miles I was still debating making it a shorter run today - hell, I was seriously questioning why I ever thought doing a full marathon seemed like a reasonable idea in the first place!

Then I finally settled in but still had this nagging thought that maybe 18 wasn't happening. Route is an out an back so eventually I just accepted it and didn't turn around until shortly after 9 miles. 

Welcome to marathon training.

As I finish up lunch and sit here a minute I am overcome a bit with emotion at what I did today. It's nothing compared to some, but for am old, not quite so fat anymore guy, I'm feeling like quite the BMF right now and rather elated. 

Glad you are appreciating this effort for yourself. Today's run is a BIG deal. You gained some confidence today that will help you come race day. Keep it up man - The Iguana is gonna rock that guano!

 

[MAC_32]

Better for running...few lbs heavier with lower body fat % or few lbs lighter with higher body fat %?

Discuss.

(Asking because I'm a couple pounds heavier right now, but definitely stronger and more muscular...and it doesn't seem to be hindering my running performance.)

Lighter is better for racing, but generally speaking the stronger I am the healthier I feel during training. There's that point when the focus needs to shift away from strength/run balance and towards race prep, but I'm not sure when that is - it isnt 14 weeks out though. 

 

[gianmarco]

Lighter is better for racing, but generally speaking the stronger I am the healthier I feel during training. There's that point when the focus needs to shift away from strength/run balance and towards race prep, but I'm not sure when that is - it isnt 14 weeks out though. 

Along those same lines, as your race training increases, you won't be able to do as much strength training and you're likely to lose some weight with the extra mileage. So for you, you're probably better off being heavier and stronger now as you'll automatically get leaner over the next several weeks.

 

[The Iguana]

Better for running...few lbs heavier with lower body fat % or few lbs lighter with higher body fat %?

Discuss.

(Asking because I'm a couple pounds heavier right now, but definitely stronger and more muscular...and it doesn't seem to be hindering my running performance.)

I'd choose heavier but leaner but I'm more interested in being in better shape than in setting land speed records. 

 

[Sand]

Better for running...few lbs heavier with lower body fat % or few lbs lighter with higher body fat %?

Discuss.

(Asking because I'm a couple pounds heavier right now, but definitely stronger and more muscular...and it doesn't seem to be hindering my running performance.)

You can talk about W/kg all you want, but in running/cycling it's almost all about weight.

Who knows, with a few more lbs. maybe you're a bit more aerodynamic?  

 

[bushdocda]

Along those same lines, as your race training increases, you won't be able to do as much strength training and you're likely to lose some weight with the extra mileage. So for you, you're probably better off being heavier and stronger now as you'll automatically get leaner over the next several weeks.

I like this idea. I am not lean but maybe someyear. 

 

[SFBayDuck]

18 today, new personal best. #18 was the fastest. #BMF. But I hurt a little now as I sit on the bench before driving home.

Definitely looking forward to the somewhat shorter one next week.

Fun to follow along with your journey.  I remember getting a little choked up the first time I finished a 20 miler.  

 

[SFBayDuck]

You can talk about W/kg all you want, but in running/cycling it's almost all about weight.

Who knows, with a few more lbs. maybe you're a bit more aerodynamic?  

Excluding elites, I think there can be a balance.  Strength is important for injury prevention, and that may (doesn't have to but often does) come with a few extra pounds.  Avoidance of injury leads to more consistency leads to better training and a better performance on race day.

Plus we're not just machines - there's a mental aspect.  If you feel better and stronger carrying some extra weight, then you're likely to train better.

On the bad end of the spectrum are the guys just carrying 25 extra pounds around their midsection     

 

[tri-man 47]

18 today, new personal best. #18 was the fastest. #BMF. But I hurt a little now as I sit on the bench before driving home.

Definitely looking forward to the somewhat shorter one next week.

I really like the low HR through the first dozen miles (much better than just a week ago).  It rose after that, either due to increasing temps and/or the fact that you were entering new territory with that distance, but that's OK.  Theoretically, your pace is :45-1:00/mile slower than your marathon pace.  Maybe even call it :30-:45 slower.  In any case, you'll crush the 4:00 hour mark with the continued training.  

Now a decision to make is how high to push the mileage for a long run.  On one hand, I read that 2:30 of total time is an ideal cap, as additional time doesn't yield benefits.  So that supports some 17-18 milers (you were 2:43 today for 18).  On the other hand, it's mentally helpful to have training run times that are within spittin' distance of the overall race time, I believe.  But regarding the longer runs (having run 21 today): My new Garmin has a couple of nice post-run features.  One shows an estimate of the aerobic/anaerobic split.  The other - relevant here - is it shows the recovery zone following the run.  For my run today, mostly aerobic, it showed a recovery of 65 hours.  But that's part of the argument against the longer runs - the recovery time inhibits other productive training and risks injury.  So I don't have a clear answer on this, and I'm interested in what others say.  Cap the long runs at that 2:30 mark or push some 20 milers because that's been the historical standard?

 

[Sand]

On the bad end of the spectrum are the guys just carrying 25 extra pounds around their midsection     

 

[SFBayDuck]

I really like the low HR through the first dozen miles (much better than just a week ago).  It rose after that, either due to increasing temps and/or the fact that you were entering new territory with that distance, but that's OK.  Theoretically, your pace is :45-1:00/mile slower than your marathon pace.  Maybe even call it :30-:45 slower.  In any case, you'll crush the 4:00 hour mark with the continued training.  

Now a decision to make is how high to push the mileage for a long run.  On one hand, I read that 2:30 of total time is an ideal cap, as additional time doesn't yield benefits.  So that supports some 17-18 milers (you were 2:43 today for 18).  On the other hand, it's mentally helpful to have training run times that are within spittin' distance of the overall race time, I believe.  But regarding the longer runs (having run 21 today): My new Garmin has a couple of nice post-run features.  One shows an estimate of the aerobic/anaerobic split.  The other - relevant here - is it shows the recovery zone following the run.  For my run today, mostly aerobic, it showed a recovery of 65 hours.  But that's part of the argument against the longer runs - the recovery time inhibits other productive training and risks injury.  So I don't have a clear answer on this, and I'm interested in what others say.  Cap the long runs at that 2:30 mark or push some 20 milers because that's been the historical standard?

I think that pushing up to 20-22 miles once or twice provides more of a mental benefit than a physiological one, especially if you haven't run the marathon distance before. Just lets you push out that line when you go, "oh ####, this is farther than I've ever run!"

 

[MAC_32]

Fun to follow along with your journey.  I remember getting a little choked up the first time I finished a 20 miler.  

It happened again with me on my first one on my way towards attempt #2.

 

[The Iguana]

I think that pushing up to 20-22 miles once or twice provides more of a mental benefit than a physiological one, especially if you haven't run the marathon distance before. Just lets you push out that line when you go, "oh ####, this is farther than I've ever run!"

This is my thinking right now. Doing 20 or so sometime soon, and then once again a little later will be a  huge mental thing for me, imo.

Actually today's run was big on the mental side. As you note, my HR today compared to last week was much better. Also, as I noted earlier, I definitely was running harder/faster the 2nd 9 than I did the first 9. As much as 16-18 was starting to hurt, I kept all three under 9 min/mile and the last one was the fastest one all day. 

 

[MAC_32]

I really like the low HR through the first dozen miles (much better than just a week ago).  It rose after that, either due to increasing temps and/or the fact that you were entering new territory with that distance, but that's OK.  Theoretically, your pace is :45-1:00/mile slower than your marathon pace.  Maybe even call it :30-:45 slower.  In any case, you'll crush the 4:00 hour mark with the continued training.  

Now a decision to make is how high to push the mileage for a long run.  On one hand, I read that 2:30 of total time is an ideal cap, as additional time doesn't yield benefits.  So that supports some 17-18 milers (you were 2:43 today for 18).  On the other hand, it's mentally helpful to have training run times that are within spittin' distance of the overall race time, I believe.  But regarding the longer runs (having run 21 today): My new Garmin has a couple of nice post-run features.  One shows an estimate of the aerobic/anaerobic split.  The other - relevant here - is it shows the recovery zone following the run.  For my run today, mostly aerobic, it showed a recovery of 65 hours.  But that's part of the argument against the longer runs - the recovery time inhibits other productive training and risks injury.  So I don't have a clear answer on this, and I'm interested in what others say.  Cap the long runs at that 2:30 mark or push some 20 milers because that's been the historical standard?

I agree with @SFBayDuck regarding it being different for a virgin. There's mental benefit to increasing the distance even there is some physical downside on the back end. 

I began shifting to more time centric training sometime last year and it's funny to mentioned 2 hours 30 minutes. I wrote a note down sometime in 2018 that next marathon cycle your long runs are capped at 2 hours 30 minutes. However many miles that ends up being. Running feels different after 2 hours but then it just stays that way til you're out of nutrition. So why push further? Full training anyway. Not ultra. 

 

[The Iguana]

Oh yeah, in the downside, I do have one nasty blister on the inside of my right foot near my heel. First real blister I've had for quite awhile and I don't think I've ever had one near that location ever before. 

 

[The Iguana]

Dinner and a couple beers, as well as a nice walk around downtown tonight with my wife after going to a wedding this afternoon was extra sweet too. 

<-_- this guy is still floating on cloud nine, imo.

 

[ChiefD]

This is my thinking right now. Doing 20 or so sometime soon, and then once again a little later will be a  huge mental thing for me, imo.

Actually today's run was big on the mental side. As you note, my HR today compared to last week was much better. Also, as I noted earlier, I definitely was running harder/faster the 2nd 9 than I did the first 9. As much as 16-18 was starting to hurt, I kept all three under 9 min/mile and the last one was the fastest one all day. 

Wait til you get into some true cool weather.

You are going to cream your pants.

 

[-OZ-]

Better for running...few lbs heavier with lower body fat % or few lbs lighter with higher body fat %?

Discuss.

(Asking because I'm a couple pounds heavier right now, but definitely stronger and more muscular...and it doesn't seem to be hindering my running performance.)

Lighter is better for racing, but generally speaking the stronger I am the healthier I feel during training. There's that point when the focus needs to shift away from strength/run balance and towards race prep, but I'm not sure when that is - it isnt 14 weeks out though. 

This. 

I'm happier and feel better at slightly over 180 with a decent fat % than I would be below 170 with more of a typical marathon runners build.

To a degree, screw time. I do this for health and to feel good. 

 

[gianmarco]

Wait til you get into some true cool weather.

You are going to cream your pants.

The cool weather will also likely reduce the size of the constant boner you're going to be running with.

 

[gianmarco]

So you can come back in this forum 3 hours later to tell us how amazing you feel. While also telling us you went to 47 different stores.

This didn't get enough love, IMO.

 

[AAABatteries]

The cool weather will also likely reduce the size of the constant boner you're going to be running with.

Well, that settles it - I’m never moving anywhere where it’s colder.  

 

[BassNBrew]

So Coach scheduled a 17-miler for this morning with 15 progressively faster in 5-mile segments.  Two-mile warmup, then 5 miles in the 7:30s, next 5 in the 7:20s, and the last 5 at 7-7:10.

Actual thoughts that went through my head pre-run:

• "Ugh.  I really don't feel like running.  I wonder if maybe it'll be cooler tomorrow morning."
  
• "My lower back is really tight.  This run is really gonna be miserable if it doesn't loosen up."
  
• "I'm really not motivated to run right now.  Maybe I should just take the fall racing season off."
  
• "Maybe I can just do a 13-week schedule instead of 15 weeks."
  
• "Maybe I can flip-flop today and tomorrow and just do an easy 9 this morning."
  

Somehow managed to ignore all these thoughts and make it out the door for my run.  Ran the first mile easy, and when the second mile clocked in at 7:30, I decided that I was gonna do 1/5/5/5/1 instead of 2/5/5/5.  Ended up averaging 7:29, 7:17, and 6:54, respectively, for the three 5-mile segments.  Felt pretty good doing it, too, until the last couple of miles, and even then only because I started to get warm.  Definitely an encouraging run with lots of time (14 weeks) to go until race day.
 
Funny how the brain ####s with you sometimes...

Hmmmm...meanwhile

So I scheduled a 10-miler for this morning with the 10 progressively faster in 5-mile segments.  Zero-mile warmup, then 5 miles in the 10:30s and the next 5 in the 10:20s

Actual thoughts that went through my head pre-run:

• "#### yeah.  I really feel like running.  I wonder if maybe I'll go longer."
  
• "My lower back is really the best it's been in ages.  This run is really gonna be kick ####."
  
• "I'm really motivated to run right now.  Maybe I should beef up the fall racing season."
  
• "Maybe I can just do some two a days and do a 20 weeks worth of schedule in 13-weeks. 
  
• "Maybe I can bump the distance some more tomorrow after this easy 10 this morning."
  

Somehow managed to forget all these thoughts some between 6 and 8 steps into the run.  The first mile felt like a truck had run me over.  When the second mile clocked in at 11:30, I decided that I was gonna do 1/1/1/1/1 instead of 5/5.  Ended up averaging something so slow it really doesn't matter.  Felt extremely crappy doing it, too, until the last couple of miles, when then it got hot in the full sun and was even worse.  Definitely an discouraging run.
 
On another note...saw geese, deer, turkey, and a bobcat.
 
Funny how the brain ####s with you sometimes...

 

[gianmarco]

Hmmmm...meanwhile

So I scheduled a 10-miler for this morning with the 10 progressively faster in 5-mile segments.  Zero-mile warmup, then 5 miles in the 10:30s and the next 5 in the 10:20s

Actual thoughts that went through my head pre-run:

• "#### yeah.  I really feel like running.  I wonder if maybe I'll go longer."
  
• "My lower back is really the best it's been in ages.  This run is really gonna be kick ####."
  
• "I'm really motivated to run right now.  Maybe I should beef up the fall racing season."
  
• "Maybe I can just do some two a days and do a 20 weeks worth of schedule in 13-weeks. 
  
• "Maybe I can bump the distance some more tomorrow after this easy 10 this morning."
  

Somehow managed to forget all these thoughts some between 6 and 8 steps into the run.  The first mile felt like a truck had run me over.  When the second mile clocked in at 11:30, I decided that I was gonna do 1/1/1/1/1 instead of 5/5.  Ended up averaging something so slow it really doesn't matter.  Felt extremely crappy doing it, too, until the last couple of miles, when then it got hot in the full sun and was even worse.  Definitely an discouraging run.
 
On another note...saw geese, deer, turkey, and a bobcat.
 
Funny how the brain ####s with you sometimes...

 

 

[SteelCurtain]

I think I have a mild case of plantar fasciitis. Had to buy some heel inserts for my work shoes.

Running shoe recs for fasciitis on the net are divergent - some say go with high cushioning, others say go with minimalist shoes to strengthen the arches. Anyone here ever deal with this? And what did you do?

Stretched the heck out of my calves (it’s all interconnected), ankles and feet.  Wear newer shoes.

 

[SteelCurtain]

So Coach scheduled a 17-miler for this morning with 15 progressively faster in 5-mile segments.  Two-mile warmup, then 5 miles in the 7:30s, next 5 in the 7:20s, and the last 5 at 7-7:10.

Actual thoughts that went through my head pre-run:

• "Ugh.  I really don't feel like running.  I wonder if maybe it'll be cooler tomorrow morning."
  
• "My lower back is really tight.  This run is really gonna be miserable if it doesn't loosen up."
  
• "I'm really not motivated to run right now.  Maybe I should just take the fall racing season off."
  
• "Maybe I can just do a 13-week schedule instead of 15 weeks."
  
• "Maybe I can flip-flop today and tomorrow and just do an easy 9 this morning."
  

Somehow managed to ignore all these thoughts and make it out the door for my run.  Ran the first mile easy, and when the second mile clocked in at 7:30, I decided that I was gonna do 1/5/5/5/1 instead of 2/5/5/5.  Ended up averaging 7:29, 7:17, and 6:54, respectively, for the three 5-mile segments.  Felt pretty good doing it, too, until the last couple of miles, and even then only because I started to get warm.  Definitely an encouraging run with lots of time (14 weeks) to go until race day.
 
Funny how the brain ####s with you sometimes...

Ugh.  I’m in a rut.  

After backpacking for 2 weeks, this week back has not gone well. I had run 100+ mile week before I went backpacking hoping it would springboard my training this past week.

My runs this week were inconsistent and my motivation was next to nothing. My run today was supposed to be 7:15-7:20 paces and it just wasn’t happening.

Was hoping to race Newport, RI on October 13, but I’m starting to think that may not be realistic to BQ.

This upcoming week is critical.

 

[SteelCurtain]

Finally caught up on all the BMFing that has happened in here.  Lots of you guys are killing it and BnB’s 88 miles was extraordinary in my eyes.

 

[MAC_32]

Ugh.  I’m in a rut.  

After backpacking for 2 weeks, this week back has not gone well. I had run 100+ mile week before I went backpacking hoping it would springboard my training this past week.

My runs this week were inconsistent and my motivation was next to nothing. My run today was supposed to be 7:15-7:20 paces and it just wasn’t happening.

Was hoping to race Newport, RI on October 13, but I’m starting to think that may not be realistic to BQ.

This upcoming week is critical.

You'll be fine in 2-3 weeks, but it'll be a frustrating trek to get there. It wasn't the base you had, but I had a real good one before I let mother nature beat me early marathon training a winter and a half ago. I was 80-90% of where I was within 2-3 weeks and back to normal about 2-3 weeks after that. 

 

[BassNBrew]

@Zasada I see you here so you either finished a race and need to report in 

 

[Zasada]

@Zasada I see you here so you either finished a race and need to report in 

Yup been waiting for results to get posted so that I can report in.  Race was fun.  Unofficial (Strava) time was 57:31, quite close to your magic formula.

Will post more once the results are up.  I emailed the RD to see if he can make that happen.