Ran a 10k - Official Thread (5 Viewers)

[Juxtatarot]

I'm pretty sure I mentioned this at the relay.  It came up when you said you uploaded your stuff after you got home and I mentioned how mine just happens automatically as soon as I finish my run since it's connected to my phone.  And I thought @tri-man 47 was behind the times.....

Well, for full disclosure, I had a stupid Windows phone until I bought an iPhone sometime in June.  It probably didn't fully register because I probably couldn't have gotten that to work on the old phone.

 

[MAC_32]

@gianmarco - I give you a lot of credit for sticking to this.  I tried to follow suit and I just kept getting bored and since I don't have great equipment I was spending most of my time checking my watch to make sure my HR was ok.  It became too big of a chore.

For me, I think I'm in a pretty good spot right now and just need to focus on consistent running and upping my mileage.  I'm not sure for my goals that it really matters much what I'm doing as long as I'm running.  My long-term plan is to spend the rest of this year and early next year building a base while hopefully getting my leg as good or better than it is now. and then worry about performance at that point.  I can't expect to be inconsistent for year and then to go straight to trying to improve my times.

On that note - I've been trying to be patient and add mileage slowly - I think I've done a pretty good job.  Since middle of May this has been my weekly mileage:

17.6, 7.6, 17.5, 16, 27.5, 9.4, 21.3, 18.9, 25.9, 26.9, 16.3, 8.1 (this week so far)

Total of 213 miles and about 18 miles a week.  That's not a lot but kind of starting from nothing I'm pleased with it.  Also that would put me around a 1,000 mile year which seems like a good base to start with.  If I go off of the 10% rule the rest of this year and spread that out over a month that would take me to 30 miles a week by December.  That sounds reasonable to me as I do plan to continue other exercise/workouts.

Thoughts?  I think a few of you have told me (and others) to just run - don't worry about the details, just be consistent.  Does a gradual increase from 18 mi/week up to 30 seem doable and a good idea?

In a word, compartmentalize. 

What you wrote is a nice aspirational goal. Now forget about it and focus on the next 10 days. Get through those 10 days then think about the next 10 days. Repeat until you accomplish this goal and are ready for the next one. And by compartmentalizing you may will get to that goal sooner than December.

I get it, that's a whole lot easier said than done. That whole think too much thing. This works for me though. Whenever i veer outside of it I have a tendency to run into problems.

 

[gianmarco]

So I just learned that there is this Garmin Connect Mobile App and I can pair my watch to my phone to upload data there via Bluetooth (which sweeps to Strava).  This eliminates needing to struggle with an old, dying laptop and a fickle UBS connector.  

I think you guys should have told me about this before.

"Hey guys, so I just learned that my watch actually records my route and my times and paces.  This eliminates having to get graph paper and figure out each distance and plot it against time and figure out my pace per hour while also feeling my HR and counting how many beats over 10 seconds and then actually drawing it over the map I got from AAA last summer.

I think you guys should have told me about this before"

 

[The Iguana]

Thoughts?  I think a few of you have told me (and others) to just run - don't worry about the details, just be consistent.  Does a gradual increase from 18 mi/week up to 30 seem doable and a good idea?

Depends on how you plan to go from 18 to 30, but you can do so pretty quick if you want, especially if that mostly just involves adding in 1 more day of running. For most of this year I have been between 15 and 28 miles a week and the biggest difference would be if I got out there 3, 4 or 5 days for the week. Lately I've been trying to be diligent about running a minimum of 4 days, and preferably 5. But then I've been doing the extra long runs on the weekend so that's pushed me into the 30+ miles 3 of the last 4 weeks. 

 

[AAABatteries]

Good job, the important part to me is how is your body holding up to what you are doing now and how did you feel after the 27.5, 25.9, and 26.9 weeks? Based on what you are doing already I'd say you are ready to try a 30 mile week and then evaluate.  When I was first building mileage I would stay at level for 3 weeks and then have a cutback week.  So my weeks might go like this 30, 30, 30, 18, 35, 35, 35, 22.......

Had no real issues with the weeks in the mid 20s.  I've made sure to run slow (both intentionally but also just because I'm slow) and getting better with stretching.  I may try to get closer to 30 for a couple weeks consistently and see how I'm feeling.  Looking at my weekly mileage it looks like I did something similar to you with an offloading week but I only did that intentionally once.  I think the other times were more a coincidence.  There was one week where I was feeling fatigued and legs were not great. 

One problem I'm still having is on longer runs consistently running.  I don't know if it's a mental thing or what but sometimes I just feel like I need to walk for a few minutes and will then pick up running again.  It's kind of weird honestly - I can be running along at a decent clip and just have an overwhelming feeling that I should just walk for a minute - other times when I'm much more fatigued I power through - I'm guessing this is normal, especially for inexperienced runners but I just find it a little weird.

 

[ChiefD]

"Hey guys, so I just learned that my watch actually records my route and my times and paces.  This eliminates having to get graph paper and figure out each distance and plot it against time and figure out my pace per hour while also feeling my HR and counting how many beats over 10 seconds and then actually drawing it over the map I got from AAA last summer.

I think you guys should have told me about this before"

Better than the abacus and sun dial @tri-man 47 is using.

 

[The Iguana]

One problem I'm still having is on longer runs consistently running.  I don't know if it's a mental thing or what but sometimes I just feel like I need to walk for a few minutes and will then pick up running again.  It's kind of weird honestly - I can be running along at a decent clip and just have an overwhelming feeling that I should just walk for a minute - other times when I'm much more fatigued I power through - I'm guessing this is normal, especially for inexperienced runners but I just find it a little weird.

From my experience this comes from one of 3 places:

1) truly pushing too hard so that your HR and breathing are way elevated

2) form - you aren't running very efficiently and are wearing yourself out

3) mental - the mind and body will often tell you things suck worse than maybe they do. 

When I start to hurt that extra amount, I will check my HR on the watch and make a conscience effort to see how my breathing is. If my HR is jacked up, then it's most likely 1 and I have to adjust my pace and/or just persevere if I'm close to finished. If my HR is fine and my breathing is jacked up, it's usually some issue with 2. Technically if 2 goes on long enough it becomes a 1 issue as well. If both my HR and my breathing are ok, then it's usually just an issue of the mind. 

 

[bushdocda]

Struggled with strides feeling good this morn thanks to a case of wake up DDOMS (dummy delayed onset muscle soreness) I guess from going after a 3+‘ diameter tree on Saturday with a dull axe.  Loosening up now and I’m off tomorrow so, much like my zombie legs, I need to get this behind me in short order.

Be smart leave the stupid to me. 

 

[The Iguana]

as my mileage as increased, the one thing I know for sure - I have to keep up with the maintenance. If I'm doing like 3 days a week and/or going for only shorter runs, I can get away with minimal stretching and such. But if I try to do that when the mileage increases, I pay for it every single time. Some combination of my hips, feet, calves, quads, shins, knees start really complaining if I am not giving them the love they need. 

 

[TripleThreat]

as my mileage as increased, the one thing I know for sure - I have to keep up with the maintenance. If I'm doing like 3 days a week and/or going for only shorter runs, I can get away with minimal stretching and such. But if I try to do that when the mileage increases, I pay for it every single time. Some combination of my hips, feet, calves, quads, shins, knees start really complaining if I am not giving them the love they need. 

 27 last week, 22 week prior and 41 on tap for this... Which is why I'm sitting at my desk using that R8 dealio that Duck was pushing.  FN thing is SUPIDLY expensive but makes me able to work on muscles at my desk. 

 

[Juxtatarot]

So will my watch tell my phone that an activity has finished and it's time to sync?  I literally don't have to do anything?

 

[SFBayDuck]

Well, for full disclosure, I had a stupid Windows phone until I bought an iPhone sometime in June.  

So you’re the one. 

 

[MAC_32]

The first training plan dilemma. Body's telling me not to do intervals today. Weather's saying don't do them tomorrow. So I could just do them Friday. But then will my body be ready to long run Sunday. 4 days in and I'm already reminded of the one thing I hate about training plans.  RF-DBAP

 

[Zasada]

So will my watch tell my phone that an activity has finished and it's time to sync?  I literally don't have to do anything?

Yeah once you finish your run on your watch, it will sync with the Garmin Connect app, which then syncs with Strava.  All auto-magically.

Garmin Connect is a great companion to Strava.  I like how it tracks my resting heart rate and sleep over time.  Also some of the activity graphs are easier to read than Strava.  

 

[gianmarco]

So will my watch tell my phone that an activity has finished and it's time to sync?  I literally don't have to do anything?

lol....yes.  There's a setting on your watch to allow it to connect and sync automatically via BT with your Garmin App.  So, the moment you hit "stop" on your run, it sends that run to your phone.  Once it transfers, it goes to Strava almost instantly since you have Garmin and Strava connected.  My run shows up on Strava about 5-10 seconds after I stop my run. 

 

[Zasada]

@gianmarco, I wouldn't get too concerned about MAF progress.  I run precisely the same 10K at least two times a week and my avg HR can fluctuate 6-8 BPM.  Yesterday I think I came in at 132 and just the week before I was up around 138.  What I tend to look at are the trends.  If I'm seeing 138+ on ERs a lot over a 2-3 week period I start to ask myself if I'm getting enough sleep or eating like hell.  But if it's just a run or two higher than usual, I don't sweat it.

With the warmer temps (even at 4am) I'm not seeing 132 (my pre-Marathon low) as much as I used to.  I really don't know if it's the weather or if it's the fact that my weekends are spent on the trails now instead of the streets.  But I do see 132 from time to time and that's enough to keep me going.

 

[tri-man 47]

So will my watch tell my phone that an activity has finished and it's time to sync?  I literally don't have to do anything?

After a run (and typically after I've showered=stopped sweating), I click on the GC icon and it picks up the data from my Fenix.  Strava picks it up automatically, then, from GC.  I've also set up Fleet Feet and ****'s Sporting Goods apps, and I'm feeling good enough about it that I'm ready to sell my abacus.

Look at me talking tech stuff.

 

[Juxtatarot]

After a run (and typically after I've showered=stopped sweating), I click on the GC icon and it picks up the data from my Fenix.  Strava picks it up automatically, then, from GC.  I've also set up Fleet Feet and ****'s Sporting Goods apps, and I'm feeling good enough about it that I'm ready to sell my abacus.

Look at me talking tech stuff.

Are you still penciling in run data into a paper journal or did you stop that?

 

[Brony]

So will my watch tell my phone that an activity has finished and it's time to sync?  I literally don't have to do anything?

On an iPhone, you have to tell Siri 'sync my Garmin and Strava'. It helps to do this really loudly in a high pitch for some reason. 

 

[The Iguana]

So will my watch tell my phone that an activity has finished and it's time to sync?  I literally don't have to do anything?

Yep. Once I am in range of my phone, it just syncs up with the garmin app and then the data auto pushes to strava.

 

[tri-man 47]

Are you still penciling in run data into a paper journal or did you stop that?

I actually did stop that!  But ...for this marathon training, I am paralleling the data into a run journal so I can more easily review the training history as I move through the weeks.

So: busted.   

 

[ChiefD]

 27 last week, 22 week prior and 41 on tap for this... Which is why I'm sitting at my desk using that R8 dealio that Duck was pushing.  FN thing is SUPIDLY expensive but makes me able to work on muscles at my desk. 

Man, if I worked on my muscle at my desk I'd be fired.

 

[gianmarco]

After a run (and typically after I've showered=stopped sweating), I click on the GC icon and it picks up the data from my Fenix.  Strava picks it up automatically, then, from GC.  I've also set up Fleet Feet and ****'s Sporting Goods apps, and I'm feeling good enough about it that I'm ready to sell my abacus.

Look at me talking tech stuff.

You can have it set so it does it automatically and you don't have to open Garmin Connect.  I'm pretty sure the setting is on the watch, but it might be in the app itself.

 

[MAC_32]

I actually did stop that!  But ...for this marathon training, I am paralleling the data into a run journal so I can more easily review the training history as I move through the weeks.

So: busted.   

If it makes you feel any better I'm still using the same excel sheet I've been using since 2014. It's evolved some, but it's essentially a giant notebook as there's nothing automated about it - and very redundant to what's logged in strava. You may have more detail in yours though.

 

[JAA]

Oh, and I tried stand-up paddleboarding for the first time on Sunday afternoon.

First of all, to call me a poor swimmer would be insulting to poor swimmers, so let that be said.

Went out on a "normal" board to start, and just couldn't get comfortable standing up.  I wore a life jacket, so intellectually I knew that I wouldn't drown if I fell off, but I still couldn't get over that irrational fear.  Then they put me on a 12-foot board, and it made all the difference in the world.  I stood up with no problem and really liked it.

Looking forward to working this into the exercise rotation during the summer.  Nice little workout for the core and stabilizer muscles.  

Shall we pencil you in for the mile swim in June?

 

[The Iguana]

If it makes you feel any better I'm still using the same excel sheet I've been using since 2014. It's evolved some, but it's essentially a giant notebook as there's nothing automated about it - and very redundant to what's logged in strava. You may have more detail in yours though.

There was a site I found that sent me a spreadsheet plan. I took that, modified it off of advice from here and have it on my desktop. I have been updating it manually on a more or less weekly basis with the actual work done - pulled manually from strava. As real life continues to happen, I tweak it all around as needed to make sure I'm hitting certain milestones and such.

 

[MAC_32]

There was a site I found that sent me a spreadsheet plan. I took that, modified it off of advice from here and have it on my desktop. I have been updating it manually on a more or less weekly basis with the actual work done - pulled manually from strava. As real life continues to happen, I tweak it all around as needed to make sure I'm hitting certain milestones and such.

Column A-week #, B-day of week, C-date, D-miles, E-type of workout, F-weekly total miles, G-weekly total time working out, H-monthly total, I-training phase, J-weekly objective, K-strength plan/output, L-notes

Beginning of plan I fill in the high points in column E and columns A, B, C, I, and J in full. I also write out the final couple weeks in front of the taper in full. I then do a mock-up of column D to see how the weekly/monthly miles shake out. Then tweak where I have priority workouts in column E based on any imbalances in the weekly/monthly mileage counters. I then clear out all mileage data and reduce the font in everything > 10ish days out, so I just focus on the 10ish days in front of me. After navigating those 10ish days and amending the plan for those 10ish days at least a half dozen times along the way and wasting hours of my life thinking about it I then enlarge the font on the next 10ish days and map out the next 10ish days that will also get amended at least a half dozen times.

Tedious? Hell yes. It's what I think works best for me though.

 

[beer 30]

It is humid as #### right now also. Summer is survival mode sometimes. 

Pooooooooooosay!

 

[tri-man 47]

Man, if I worked on my muscle at my desk I'd be fired.

Rub fast; don't be a pooooosy.

 

[ChiefD]

Rub fast; don't be a pooooosy.

Bravo. 

 

[gianmarco]

Rub fast; don't be a pooooosy.

POTY.

 

[MAC_32]

POTY.

Poooosay of the year?

 

[AAABatteries]

Rub fast; don't be a said the pooooosy.

*to be clear, not calling tri-man a poooosy

 

[The Iguana]

Column A-week #, B-day of week, C-date, D-miles, E-type of workout, F-weekly total miles, G-weekly total time working out, H-monthly total, I-training phase, J-weekly objective, K-strength plan/output, L-notes

Beginning of plan I fill in the high points in column E and columns A, B, C, I, and J in full. I also write out the final couple weeks in front of the taper in full. I then do a mock-up of column D to see how the weekly/monthly miles shake out. Then tweak where I have priority workouts in column E based on any imbalances in the weekly/monthly mileage counters. I then clear out all mileage data and reduce the font in everything > 10ish days out, so I just focus on the 10ish days in front of me. After navigating those 10ish days and amending the plan for those 10ish days at least a half dozen times along the way and wasting hours of my life thinking about it I then enlarge the font on the next 10ish days and map out the next 10ish days that will also get amended at least a half dozen times.

Tedious? Hell yes. It's what I think works best for me though.

I'm not nearly as detailed...

Column A = week number. Columns B-H are Sunday - Saturday as downloaded initially. Column I, J, and K are the ones I've altered and the only ones I care about significantly. Column H is the original long run, as downloaded. Column I has the actual date leading up to the 11/9 race day. Column J and K are the "iggy-ized" plan and actual for those long runs. The main difference between the downloaded plan and my plan are a much quicker build up of the long runs. The downloaded version was more designed for someone that hasn't been running as much, IMO. Weekday runs started at like 3 and 4 miles before building up to 5, 6, 7. Weekend runs started with a slow build up starting with 7. 

Based on what I find to be great suggestions here, I wanted to get up to 18 and 20 far faster than they had planned. Wanted to see what it feels like and be able to prepare myself both physically and mentally. So, the original plan had me doing 12 this past Saturday when I did 18. But I used the basic framework of the build up then back off a bit to model when I do what. It had me not trying to go 20 miles until end of September. I plan to actually do so in a little over a week (8/17), then I'll do it again toward the end of September. 

 

[MAC_32]

I'm not nearly as detailed...

I wasn't in 2014 either. Day-miles-level-strength-notes. Level was an arbitrary number between 1 and 5. Strength was simply a Y or N. The notes column has one note in it. Intervals on line 3. Then, blank until race day.

But don't worry. With patience will come excessive amounts of detail. It comes with the next dosage of drugs when you re-up at year-end.

 

[TripleThreat]

at the risk of derailing the insults and abacus training plans...

is there a fantasy league made up with people from this thread?   

 

[gianmarco]

at the risk of derailing the insults and abacus training plans...

is there a fantasy league made up with people from this thread?   

We don't have enough from here to draft a full team, I don't think.

Pretty sure @Juxtatarot would be the 1.1 pick with @gruecd right behind him.  And Grue would hate that.

What's the scoring?  1 pt per mile?  1 pt per 100 ft of elevation?  Scoring for pacing would be fun.  @SFBayDuck could be a valuable pick too.

Me and @ChiefD would probably remain on the waiver wire for most of the season until an injury. 

 

[tri-man 47]

I wasn't in 2014 either. Day-miles-level-strength-notes. Level was an arbitrary number between 1 and 5. Strength was simply a Y or N. The notes column has one note in it. Intervals on line 3. Then, blank until race day.

But don't worry. With patience will come excessive amounts of detail. It comes with the next dosage of drugs when you re-up at year-end.

I suspect most of us would have more of a dog journal: "I ran today and it was fun!  My favorite thing!  Weather was hot, but I found three puddles to drink from!  Got home and dripped all over the carpet but sat in a cool bath (and drank some more)!!  Time for a nap!  Hopefully I'm out again tomorrow!!!"

Thoughtful MAC would have more a cat journal: "I ran 6.4 miles today, and I deem it to be a pleasant experience.  Temperature was not ideal, but yet not as challenging as that insufferable day back in late-July, 2016.  I was wise enough to bring a water bottle, and I consumed 8.6 oz of electrolyte fluids.  I was replenished and nourished.  When I arrived back at my abode, I brought down my body temperature with a sixteen minute soaking in a cool bath.  I deem the mitochondria increase from today's effort to be sufficient.  I am refreshed and can now carry on with the rest of my day.  I anticipate another run tomorrow where I shall repeat this cycle."

 

[ChiefD]

at the risk of derailing the insults and abacus training plans...

is there a fantasy league made up with people from this thread?   

In all seriousness, we have done one before. 

 

[The Iguana]

We don't have enough from here to draft a full team, I don't think.

Pretty sure @Juxtatarot would be the 1.1 pick with @gruecd right behind him.  And Grue would hate that.

What's the scoring?  1 pt per mile?  1 pt per 100 ft of elevation?  Scoring for pacing would be fun.  @SFBayDuck could be a valuable pick too.

Me and @ChiefD would probably remain on the waiver wire for most of the season until an injury. 

fyi, I'm a little sad FIDO finally died. It really did so when rav left but I still liked having it around. Plus, I finally got my team turned back around. Not than anyone could keep pace with the monster you had built but still... 

 

[Juxtatarot]

Ugh.  Now I'm suddenly getting text messages on my watch.

 

[The Iguana]

Ugh.  Now I'm suddenly getting text messages on my watch.

I like it but you can disable that too. hold one...

 

[The Iguana]

@Juxtatarot - in the garmin app, go to settings\smart notifications - from there you can choose which apps can/can't send info from the phone to the watch. 

 

[The Iguana]

I basically turned off everything except the garmin app, my phone calls, and text messages. Everything else I turned off. The garmin app is nice cause then I know when my activities have synced up with the phone. The phone calls and texts are nice, particularly at work to be able to peek at who is calling/texting if I'm in a meeting or something similar without having to take out my phone.

 

[The Iguana]

actually just looked to recall - I also let uber/lyft send notifications. also kind of handy to get those without having to pull out the phone immediately.

 

[Juxtatarot]

@Juxtatarot - in the garmin app, go to settings\smart notifications - from there you can choose which apps can/can't send info from the phone to the watch. 

Thanks, it's really not a big deal.  I'm just having fun complaining.  

It's actually nice being paired with my phone.  I can now control music from my watch and the weather widget is suddenly working.  

 

[gianmarco]

Thanks, it's really not a big deal.  I'm just having fun complaining.  

It's actually nice being paired with my phone.  I can now control music from my watch and the weather widget is suddenly working.  

There's so much more it can do too.

I'll tell you more next week.

 

[gianmarco]

Thanks, it's really not a big deal.  I'm just having fun complaining.  

It's actually nice being paired with my phone.  I can now control music from my watch and the weather widget is suddenly working.  

Maybe next time you're getting a foot rub from @tri-man 47, he can offer tech support too.

 

[ChiefD]

Maybe next time you're getting a foot rub from @tri-man 47, he can offer tech support too.

More like yech support.... :X

 

[Juxtatarot]

There's so much more it can do too.

I'll tell you more next week.

Seconds ago, I just got a special #BMF alert on my watch.  You get those?