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Ran a 10k - Official Thread (4 Viewers)
- Thread starter Ned
- Start date
The Iguana
Footballguy
I'm starting to flirt with 190... I was almost 230 this time last year.And danced right above it this morning.
Juxtatarot
Footballguy
Treadmill?So....got my "equivalent to hard half marathon race effort" long run workout for this weekend:
3-4 mile warmup
4 miles at 6:35ish avg
8 min recovery (50% walk, 50% jog)
4 miles at 6:20-6:25 avg
8 min recovery (50% walk, 50% jog)
4 miles at 6:05-6:15 avg
2-4 mile cooldown
gruecd
Footballguy
Probably. Seems like the best bet for a workout like this, don't you think? Just set it and let 'er rip?
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MAC_32
Footballguy
Juxtatarot
Footballguy
gruecd
Footballguy
I get plenty of that with my fast-finish long runs outside. For this I like the idea of having my fluid and nutrition right there next to me without having to carry.
gruecd
Footballguy
The Iguana
Footballguy
Juxtatarot
Footballguy
Easier said than done, of course. For something really hard like this, it’s nice to have the machine help and the controlled environment to reduce the chance of failure.
MAC_32
Footballguy
I get the why. I just don't agree with it. I think it's easier to accomplish on the dreadmill because you can mentally check out and let the machine control your pace. If you mentally check out in the real thing you don't have that control mechanism to ensure you're maintaining the desired pace. It's all you. So, practice in real conditions and challenge yourself to stay mentally locked in despite fatigue. Cause that's the best simulation you can get for raceday.
I'm with Mac on this. You're replacing a race so why wouldn't you emulate race conditions. With the breaks in the workout, the loops back to your nutrition seems doable so you don't have to carry. Aren't the first two basically your half pr race pace?
Juxtatarot
Footballguy
Yeah, I see the pros and cons either way.
As an aside, during my best run longer distance races (marathons and half marathons) I’m able to check out and go in cruise control (until near the end). It’s only the shorter ones or races that I’m struggling in that I have to keep pushing and focus.
MAC_32
Footballguy
And I think that experience provides benefits later, knowing you're struggling but forcing yourself to stay engaged and sustain the pace anyway. Even if that effort is a few seconds slower than the same workout on the dreadmill.
ChiefD
Footballguy
pbm107
Footballguy
Good luck, seems like an ambitious workout. I wouldn’t have a chance of completing it unless I tapered for it and treated it like a race.So....got my "equivalent to hard half marathon race effort" long run workout for this weekend:
3-4 mile warmup
4 miles at 6:35ish avg
8 min recovery (50% walk, 50% jog)
4 miles at 6:20-6:25 avg
8 min recovery (50% walk, 50% jog)
4 miles at 6:05-6:15 avg
2-4 mile cooldown
xulf
Footballguy
Well - I slayed the 10-miler this morning. This is either the longest run I have ever done in my life or tied for one I did in high school over 20 years ago.Well...today did not go as planned.
I coach my older daughters 8u soccer team and help with my younger daughters 7u team. We had games at 9 and 12 today. I figured I would go out in between games and be back, no problem.
There was supposed to be little pop up rains around 8, but everything else was like 30% chance or less. During the game at 9, the floodgates opened and we all got absolutely drenched. Couldn't go run as it was still pouring and I am soaked. Weather let's up a bit and the noon game is a go. We get back to the fields and it just downpours again
Head back home and change out of soaking clothes again. I thought about bailing on the run and doing it tomorrow, but my wife has 12 miles on her schedule and it wasnt going to work out logistically.
Rain stops and the sun comes out. Now it's hot (80 degrees) and humid (75%). I start up and it's ok but hard to breath. First 3 miles are going good enough, 4 I start to slow and 5 isnt feeling good. My heart rate is too high and i cannot get it to drop by just running slower. Had to walk a few times, which hurts the ego.
Ended up stopping at 8 miles and was just absolutley shredded.
Was going to take tomorrow off, but will probably get a few in since today feels bad mentally.
I was so pissed after Saturday that I ramped up the rest of the week (5 on Sunday, 7 on Tuesday, 3.1 on Wednesday and 2 yesterday). I'm running out of time before the HM on 10/20, but was very encouraged by today.
The_Man
Footballguy
Speaking of weight loss chat, any thoughts on running fasted? I do all my weekday runs in the morning without eating and that's pretty easy. But I've been doing the same for my longer runs (stepping up to 10 miles this weekend) and I wonder if it's really helping train my body to burn fat more efficiently. Or maybe I'm just not realizing the training gains I could be if I ate half a bagel with peanut butter and honey (or whatever).
Right now my primary focus is on accumulating a decent mileage base and losing weight. Coming down from 205 lbs and figure I can begin shifting my focus to training for a target race once I get around 180 (about 14 more pounds to go). At that point, performance will be more important than weight loss and I won't be concerned about running fasted or not. But any thoughts about pre-run food intake until then?
Right now my primary focus is on accumulating a decent mileage base and losing weight. Coming down from 205 lbs and figure I can begin shifting my focus to training for a target race once I get around 180 (about 14 more pounds to go). At that point, performance will be more important than weight loss and I won't be concerned about running fasted or not. But any thoughts about pre-run food intake until then?
The Iguana
Footballguy
Not sure what your goal is for the race, but you look to be good to me. You are in better shape than when I did my first HM last fall. Actually was just about to post something about that... What is your goal for the race?
xulf
Footballguy
Since it is my first, I just don't want to die. I would like to do a sub 2:00 - but these are distances I have never done before, so I have no idea how that will pan out. I know I had some more in the tank today, but I imagine race day will be a whole different beast. I absolutely have to pull back on my pace at the start to have any chance and I know that will be a challenge b/c of the excitement of the day.
ChiefD
Footballguy
It can help, but what really helps you burn fat is running with a lower heart rate. Meaning, running slow has a ton of benefits.
Not only will you burn fat but you train your body to be more efficient. In the long run you can actually increase your running pace by doing this.
ChiefD
Footballguy
Check out the race course online through strava if you can before the race. Get an idea in your head of where the elevation changes are. When going uphill, back off a little to conserve energy and not blow up your heart rate. Conversely, on downhills you can pick up your pace some because your heart isn't generally going nuts.
The most important thing though, is have fun. These long distance races take a lot of trial and error. If you need to walk at times, do it. We've all done it. Just enjoy the day.
The_Man
Footballguy
If running slow is the key, then I've got this nailed
I might have said this here before during one of my abortive attempts to get back into shape, but my current nickname for myself is Beltway Traffic. 'cause I'm heavy and slow.
The Iguana
Footballguy
Every normally does a year in review at the end of the year but with a couple posts recently, I realized that I am right at 1 year into this whole shebang and thought I'd do a little mini-year in review before December/January actually roll around and we review my goals for 2020...
It was 1 year and 10 days ago that I logged my first couple of runs on strava. Then I rolled my ankle which almost derailed this whole thing before finally really starting to "train" for the Monumental Half-Marathon about a week or so into October of 2018.
I wasn't 100% diligent at logging everything when I first started, plus I had some issues with my phone and fitbit tracking stuff, but between end of 2018 and all of this year, I have logged running 1011.7 miles since 9/17/2018!
Ran the Monumental HM on 9/4/2018 (first ever) in 2:10:22
Ran a few 5ks over the winter without any mesmerizing results but kept me moving.
Met some awesome #BMFs at Carmel, then ran the HM in 1:44:08 on 3/30/2019
Ran the Indy 500 HM in 1:43:22 on 5/4/2019
Then won my age group in a small 5k with a time of 21:19 on 5/11.
No actual races since then but so stoked for the Fort Ben HM 1 week from tomorrow and doing my first full marathon in 5 weeks and 1 day...
ETA: also was going to note the same as above post... weighed about 230 mid September 2018, currently about 192.
It was 1 year and 10 days ago that I logged my first couple of runs on strava. Then I rolled my ankle which almost derailed this whole thing before finally really starting to "train" for the Monumental Half-Marathon about a week or so into October of 2018.
I wasn't 100% diligent at logging everything when I first started, plus I had some issues with my phone and fitbit tracking stuff, but between end of 2018 and all of this year, I have logged running 1011.7 miles since 9/17/2018!
Ran the Monumental HM on 9/4/2018 (first ever) in 2:10:22
Ran a few 5ks over the winter without any mesmerizing results but kept me moving.
Met some awesome #BMFs at Carmel, then ran the HM in 1:44:08 on 3/30/2019
Ran the Indy 500 HM in 1:43:22 on 5/4/2019
Then won my age group in a small 5k with a time of 21:19 on 5/11.
No actual races since then but so stoked for the Fort Ben HM 1 week from tomorrow and doing my first full marathon in 5 weeks and 1 day...
ETA: also was going to note the same as above post... weighed about 230 mid September 2018, currently about 192.
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The Iguana
Footballguy
Looking at your recent runs, I'd think sub 2 is easily in your grasp. You ran 10 today, presumably all by yourself at a 9 min/mile pace and that includes an 8:35 final mile. 9:07 is pace for 2 hours. Add the crowd in, others to help you keep pace, the adrenaline of a race and you can do that same pace for 3 more miles easy. Just be smart at the start and don't take off like a madman!
MAC_32
Footballguy
Others can speak more to the science (like @ChiefD just did), but from a practicality perspective if you run fasted I think it's especially difficult to run any faster than slow anyway. You simply don't have the ammo available to increase speed. So this helps compliment your short term goal of weight loss. While also serving as a spring board to your long term goals - picking a goal race. More miles is how you best build the training base. And it's easier to build the miles if you're doing them all slowly. So all of it really just feeds into each other.
The Iguana
Footballguy
I have been conditioned since high school to attack the uphills and rest on the downhills. I can't do anything different...
And forget that walking crap! @xulf is a BMF, he's going to crush this thing. He just has to be smart to start and then finish strong!
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MAC_32
Footballguy
Are you doing the Columbus half @xulf? That's where I popped my full cherry in 2016. If yes then in the half the only miles with net inclines are 1, 2, and 7. There are hills in between in Bexley, but nothing of consequence once you get beyond Franklin Park. So, just don't over exert yourself in the first half of the race.
Crowd support's great for the entire half race. Only dead spots are on the back half of the full.
MAC_32
Footballguy
It's a difficult beast to defeat. Big arms and quick feet going up, glide on the way down. It's an energy killer in endurance running though. I'm more efficient now than I was before, but I'm still nowhere near where I would like to be. I think I'm great going down, but up is seemingly never ending trial & error.
And trails are a completely different animal.
gruecd
Footballguy
I've kinda done that (mini "sharpen" workout on Wednesday, rest yesterday, easy 4 with strides today), so fingers crossed....
On the treadmill vs. outside thing, for me the positive mental reinforcement of (hopefully) hitting the prescribed paces on a hard workout like this trumps the benefit of doing it without the machine but potentially being disappointed with the pace.
The Iguana
Footballguy
Was just looking at the race calendar and noted a couple things...
1) fun to see people starting to fill in some 2020 race dates already. no idea what I want to do/plan to do yet.
2) noticed a trend for my Monumental race goals... last year it was "finish the HM before gruecd finishes the full" - didn't actually see/meet grue then but I did finish before he did! This year it's #beatgrue, i.e. sub 3:45, as my ultimate goal.
1) fun to see people starting to fill in some 2020 race dates already. no idea what I want to do/plan to do yet.
2) noticed a trend for my Monumental race goals... last year it was "finish the HM before gruecd finishes the full" - didn't actually see/meet grue then but I did finish before he did! This year it's #beatgrue, i.e. sub 3:45, as my ultimate goal.
MAC_32
Footballguy
There's a part of me that is envious of those that have the ability to be thinking that far in advance.
ChiefD
Footballguy
The Iguana
Footballguy
Oh, I've thought about it some, just haven't made any definitive plans. Despite it being a madhouse of participants, I kind of want to do the Indy 500 mini again. With 20K runners, it's a fun one to see where I can place with relation to peers, etc. And I'll have a better qualifying time this year so will avoid even more of the crowd than last year.
Other than that, some will depend on how I feel about marathons after November!
The Iguana
Footballguy
Funny, I was just noting that recently and it will likely have me sign up for the Indy mini soon. Price go up after 11/5.
ChiefD
Footballguy
I get the sense that you actually enjoy the daily minutiae of the individual workouts and planning those out and executing them FAR more than actually racing.
ChiefD
Footballguy
Well, you'll hate marathons right after it. Then by Thursday that week you'll be thinking of the next one.Oh, I've thought about it some, just haven't made any definitive plans. Despite it being a madhouse of participants, I kind of want to do the Indy 500 mini again. With 20K runners, it's a fun one to see where I can place with relation to peers, etc. And I'll have a better qualifying time this year so will avoid even more of the crowd than last year.
Other than that, some will depend on how I feel about marathons after November!
xulf
Footballguy
Yep - the Columbus half. My wife ran it last year and hasn't relayed any horror areas, so that is good to hear about the inclines and overall structure of the course from your response. She has also said what has been said in here about the crowd/other people/pace, etc.
xulf
Footballguy
Yeah - I think I can get the sub 2 based on today, but Saturday messed with my head quite a bit (I need to move on from that).
As I mentioned, my biggest issues are the total distance (once I have done a distance it immensely helps me mentally that I can do it the next time out) and the starting pace. I think if I shoot for the sub 2 and nothing more, it will put me in the best position to go for more if I am feeling a bit feisty towards the end.
bushdocda
Footballguy
Nice.
I like having a ‘north star’ race to keep me accountable and want another crack at that flat HM course in May. Will be more spontaneous with 5k/10k next year in early part of year as I have not succeeded in getting these races in this year.
The Iguana
Footballguy
I'm with you - once I've done a distance at a certain pace it is huge for me mentally. I had some complications last year when I decided to do a half - namely I rolled my ankle shortly into my training. The longest run I did before the HM was about 10 miles. The last 3 definitely were a mental test, but I was able to run the whole thing at a consistent pace. Now, I was running just under 10 min/mile then rather than 9 min/mile but that's what I was running in training.
You are going to crush this thing! Just stay within your race at the beginning and don't let yourself go out too fast.
The Iguana
Footballguy
I need something on the horizon to keep me focused. I'm still at a point that without something to shoot for, I could easily see me falling off the wagon and onto the couch. I like to think I am having enough fun and love the results so much that I wouldn't let that occur, but I know me so having something out there to work towards is pretty important.
I've been talking with the friend of mine that I did the series of 5ks with last year that helped keep me moving over the winter. He and his son will be running "something" over November/December/January and I plan to run with them again. Not sure exactly what yet, but it will be a few different races, I hope. Then will pick a race or 2 in the spring to keep me moving while it's crappy out there.
Bah humbug. @Sand the f out of it when your heart rate is low and bank some time. It will mentally put you it a good place. The adrenaline and picking off pudgy guys with bad form will take care of the rest.
MAC_32
Footballguy
I've always just thought I was a process oriented thinker, but now you've given me something to think about during workout #1.
The Iguana
Footballguy
As week I've been building my mind up for 20, with a hope that I could just la-ti-da bust it out...
Well, I just finished doing 20, and while it wasn't fully a la-ti-da occurrence, I did do it in 2:55, with about 16.5 or so feeling like a walk in the park. From there to 19 was a bit of a mental battle thinking I might have to limp home for 20. But them I heard @ChiefD in my head saying "that pooossssaaaayyy @gianmarco hasn't done this" and I knuckled down to bust out #20!
Considering I taxed myself a bit this week and it was 70+ out there at 8am to start, I'm walking on cloud nine right now. Another 10k still sounds brutal, but I can worry about that later.
BAM, YOU BEAUTIFUL BMFS!
Well, I just finished doing 20, and while it wasn't fully a la-ti-da occurrence, I did do it in 2:55, with about 16.5 or so feeling like a walk in the park. From there to 19 was a bit of a mental battle thinking I might have to limp home for 20. But them I heard @ChiefD in my head saying "that pooossssaaaayyy @gianmarco hasn't done this" and I knuckled down to bust out #20!
Considering I taxed myself a bit this week and it was 70+ out there at 8am to start, I'm walking on cloud nine right now. Another 10k still sounds brutal, but I can worry about that later.
BAM, YOU BEAUTIFUL BMFS!
ChiefD
Footballguy
Thats a great run. 6 more miles at a 10:00 pace brings you in under 4 hours easily. You got this bro.
