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Ran a 10k - Official Thread (5 Viewers)

Was out trying to get in a short run before we leave to head home from the beach.  I’m a little under 2 miles and my wife texts and says my youngest daughter was outside playing and some “creepy guy” approached her and asked her if she had a phone.  She’s 11 and said she got a weird vibe from the guy and ran inside.  My wife freaks and locks the door and doesn’t keep an eye on him.  She texts me and says she doesn’t know where he went.  I’m not far from the rental house so I bust ### over there and start looking for the guy while my wife calls security.  No clue if it’s just a weird guy or what - never find him and security never got back to us.  So, only got 2 miles done but just glad she’s ok - hopefully it wasn’t a perv but can’t be too careful nowadays.

 
I have to average about 8 min/mile for the final 10k to #beatgrue. 

:kicksrock: :lmao:

6 weeks, taper instead of tired, cooler weather, no stopping at a water fountain to refill bottles... Not impossible but definitely a tall order! 

Of course, if the weather on 11/9 ended up being the same as it was today, I might be able to actuall #beatgrue. It was muggy as all get out today, and warm!

Nothing accomplished yet, but I'm going to walk around with a little extra pep in my step the next day or two. Will make a couple beers at the Colts game even tastier, IMO! 

 
And I almost feel bad for having bad thoughts about @gianmarco while out there but he spent a dozen years or so kicking my butt in various fantasy leagues so he can just suck it up and bear it!

:D  

 
By the way, it's been a long time since I felt like I had the so called "runners high" while out for a run, but man do I kind of have one now after today. It's like being a kid in a freaking candy store and they are giving away all the candy for free. So silly but I don't care. I love it. Tastiest hodgepodge lunch I've ever eaten.

 
The Iguana said:
By the way, it's been a long time since I felt like I had the so called "runners high" while out for a run, but man do I kind of have one now after today. It's like being a kid in a freaking candy store and they are giving away all the candy for free. So silly but I don't care. I love it. Tastiest hodgepodge lunch I've ever eaten.
Click to expand...
It’s a hell of a feeling. Congrats on the awesome run!

 
The Iguana said:
By the way, it's been a long time since I felt like I had the so called "runners high" while out for a run, but man do I kind of have one now after today. It's like being a kid in a freaking candy store and they are giving away all the candy for free. So silly but I don't care. I love it. Tastiest hodgepodge lunch I've ever eaten.
Click to expand...
Congrats man. Glad it went well for you. Pretty much a runners low here as my 24 miler took just under 5 hrs and I feel like poo that’s been baked in the sun. 

That puts a wrap on 75 mile week

 
Well, let's just file this one under 'how a BMF and his Vaporfly's nail a long training run.'

22.34 miles @ 7:56/mile, HR 152 avg.

Went to a favorite training route, a paved, 7.4 mile loop that weaves through Busse Woods.  It has some elevation, which I like, and it's never crowded.  Weather was quite good - 59 degrees and overcast, but 97% humidity after an all day/night rain (and some drizzle for the first half hour).  Fair disclosure: I did stop the watch during three quick pee stops and two quick stops back at my car for fluid intake/replenishment.  Ate three gu's during the run.  As planned:

Loop one: 8:24/mile.  Worked to hold back the pace, but if I didn't watch it, I got going at a rather quick pace.

Loop two: 7:58/mile.  Just ran a comfortable pace.  Breathing was easy; stride felt good.  Very surprised to see sub-8:00 miles!

Loop three: 7:22/mile.  Added some push to the pace, and worked the up and downslopes.  Once I got going, the legs just took over!  Perceived effort was still moderate.  Like @The Iguana, I was in 'runner's high' mode.  Miles 17-22: 7:23 ..7:31 ..7:22 ..7:13 ..7:10 ..7:12.  :shrug:   Legs were starting to feel a liddle' wonky, but then again, I've done 40 miles already this week.  Breathing was not labored at all, and my mind was in a very good place.  

For context, my marathon PR pace from 1/1/2016 was 7:59/mile.  Also, the necessary old man pace for a BQ-5 minutes is 9:10/mile.  Four weeks until the race.

 
tri-man 47 said:
Well, let's just file this one under 'how a BMF and his Vaporfly's nail a long training run.'

22.34 miles @ 7:56/mile, HR 152 avg.

Went to a favorite training route, a paved, 7.4 mile loop that weaves through Busse Woods.  It has some elevation, which I like, and it's never crowded.  Weather was quite good - 59 degrees and overcast, but 97% humidity after an all day/night rain (and some drizzle for the first half hour).  Fair disclosure: I did stop the watch during three quick pee stops and two quick stops back at my car for fluid intake/replenishment.  Ate three gu's during the run.  As planned:

Loop one: 8:24/mile.  Worked to hold back the pace, but if I didn't watch it, I got going at a rather quick pace.

Loop two: 7:58/mile.  Just ran a comfortable pace.  Breathing was easy; stride felt good.  Very surprised to see sub-8:00 miles!

Loop three: 7:22/mile.  Added some push to the pace, and worked the up and downslopes.  Once I got going, the legs just took over!  Perceived effort was still moderate.  Like @The Iguana, I was in 'runner's high' mode.  Miles 17-22: 7:23 ..7:31 ..7:22 ..7:13 ..7:10 ..7:12.  :shrug:   Legs were starting to feel a liddle' wonky, but then again, I've done 40 miles already this week.  Breathing was not labored at all, and my mind was in a very good place.  

For context, my marathon PR pace from 1/1/2016 was 7:59/mile.  Also, the necessary old man pace for a BQ-5 minutes is 9:10/mile.  Four weeks until the race.
Click to expand...
Nice job!  Certainly seems like a PR is in play! 

 
Zasada said:
Geez, you guys are killing it today.  Looks like @gruecd crushed his HM-replacement training run as well (just posted to Strava).
Click to expand...
Sure did, thanks!

First 4-mile set cruised at steady 6:35 pace

Second set still pretty easy at 6:22.

Pushed it a bit the last set but surprisingly still fairly easy. Cut down each mile from 6:15 to 6:11 to 6:07 to 6:03 for the last one.

Overall 19.4 miles at 7:17/mile with warmup, cooldown, and recoveries.

I think I could go sub-85 for a half right now with the right weather... 🤔

 
The Iguana said:
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!
Click to expand...
Great job, buddy! You better #beatgrue!

 
gruecd said:
Sure did, thanks!

First 4-mile set cruised at steady 6:35 pace

Second set still pretty easy at 6:22.

Pushed it a bit the last set but surprisingly still fairly easy. Cut down each mile from 6:15 to 6:11 to 6:07 to 6:03 for the last one.

Overall 19.4 miles at 7:17/mile with warmup, cooldown, and recoveries.

I think I could go sub-85 for a half right now with the right weather... 🤔
Click to expand...
Congrats that has to be a huge confidence boost.

 
You BMFers are amazing.  Some serious studly runs posted. 

Sorry I haven't checked in much. Getting a run in this morning in Stonehaven wasn't in the cards but will get one in tomorrow here in Inverness.

 
tri-man 47 said:
Well, let's just file this one under 'how a BMF and his Vaporfly's nail a long training run.'

22.34 miles @ 7:56/mile, HR 152 avg.

Went to a favorite training route, a paved, 7.4 mile loop that weaves through Busse Woods.  It has some elevation, which I like, and it's never crowded.  Weather was quite good - 59 degrees and overcast, but 97% humidity after an all day/night rain (and some drizzle for the first half hour).  Fair disclosure: I did stop the watch during three quick pee stops and two quick stops back at my car for fluid intake/replenishment.  Ate three gu's during the run.  As planned:

Loop one: 8:24/mile.  Worked to hold back the pace, but if I didn't watch it, I got going at a rather quick pace.

Loop two: 7:58/mile.  Just ran a comfortable pace.  Breathing was easy; stride felt good.  Very surprised to see sub-8:00 miles!

Loop three: 7:22/mile.  Added some push to the pace, and worked the up and downslopes.  Once I got going, the legs just took over!  Perceived effort was still moderate.  Like @The Iguana, I was in 'runner's high' mode.  Miles 17-22: 7:23 ..7:31 ..7:22 ..7:13 ..7:10 ..7:12.  :shrug:   Legs were starting to feel a liddle' wonky, but then again, I've done 40 miles already this week.  Breathing was not labored at all, and my mind was in a very good place.  

For context, my marathon PR pace from 1/1/2016 was 7:59/mile.  Also, the necessary old man pace for a BQ-5 minutes is 9:10/mile.  Four weeks until the race.
Click to expand...
Holy #### Batman. You destroyed that run

 
gruecd said:
Sure did, thanks!

First 4-mile set cruised at steady 6:35 pace

Second set still pretty easy at 6:22.

Pushed it a bit the last set but surprisingly still fairly easy. Cut down each mile from 6:15 to 6:11 to 6:07 to 6:03 for the last one.

Overall 19.4 miles at 7:17/mile with warmup, cooldown, and recoveries.

I think I could go sub-85 for a half right now with the right weather... 🤔
Click to expand...
Congrats. 

Global warming is a #####

 
The_Man said:
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.
Click to expand...
Lol. Running easy is the key, pace doesn't matter really - your 145 hr @ 7:30 pace vs your 145 hr @ 9:00 is the same here.

 
tri-man 47 said:
Well, let's just file this one under 'how a BMF and his Vaporfly's nail a long training run.'

22.34 miles @ 7:56/mile, HR 152 avg.

Went to a favorite training route, a paved, 7.4 mile loop that weaves through Busse Woods.  It has some elevation, which I like, and it's never crowded.  Weather was quite good - 59 degrees and overcast, but 97% humidity after an all day/night rain (and some drizzle for the first half hour).  Fair disclosure: I did stop the watch during three quick pee stops and two quick stops back at my car for fluid intake/replenishment.  Ate three gu's during the run.  As planned:

Loop one: 8:24/mile.  Worked to hold back the pace, but if I didn't watch it, I got going at a rather quick pace.

Loop two: 7:58/mile.  Just ran a comfortable pace.  Breathing was easy; stride felt good.  Very surprised to see sub-8:00 miles!

Loop three: 7:22/mile.  Added some push to the pace, and worked the up and downslopes.  Once I got going, the legs just took over!  Perceived effort was still moderate.  Like @The Iguana, I was in 'runner's high' mode.  Miles 17-22: 7:23 ..7:31 ..7:22 ..7:13 ..7:10 ..7:12.  :shrug:   Legs were starting to feel a liddle' wonky, but then again, I've done 40 miles already this week.  Breathing was not labored at all, and my mind was in a very good place.  

For context, my marathon PR pace from 1/1/2016 was 7:59/mile.  Also, the necessary old man pace for a BQ-5 minutes is 9:10/mile.  Four weeks until the race.
Click to expand...
Not enough gu’s. Fail.

Sorry.

 
tri-man 47 said:
For context, my marathon PR pace from 1/1/2016 was 7:59/mile.  Also, the necessary old man pace for a BQ-5 minutes is 9:10/mile.  Four weeks until the race.
Click to expand...
Have you revised your goal yet? The spreadsheet still says 3:35. You are in no doubt about it PR shape, I look forward to hearing how you plan on approaching the marathon.

 
pbm107 said:
Have you revised your goal yet? The spreadsheet still says 3:35. You are in no doubt about it PR shape, I look forward to hearing how you plan on approaching the marathon.
Click to expand...
Good catch ...haven't revised the goal (post-Vaporfly's).  I'll be targeting sub-3:25, which should give me a depends-who's-running shot at an AG award (out of about 500).  The ultimate goal is a decent corral position for Boston, but I am the medal monger, so there's that.  

 
gruecd said:
Thanks. It really is. Thought for sure that I'd struggle with that last set, and in reality I probably could've gone a tad faster.
Click to expand...
Should have asked me. I would have told you that you had a 92-94% chance of crushing that workout 

 
tri-man 47 said:
Good catch ...haven't revised the goal (post-Vaporfly's).  I'll be targeting sub-3:25, which should give me a depends-who's-running shot at an AG award (out of about 500).  The ultimate goal is a decent corral position for Boston, but I am the medal monger, so there's that.  
Click to expand...
That would be Uber impressive. How fast you are already is impressive 

 
Dragged my ### out into the blizzard (yes, Calgary in late September) and managed to get enough distance, elevation, and time to set a monthly PR for all three:

  • 340km (210mi) distance
  • 8,500m (28,000ft) elevation
  • 44.5hrs duration

 
Zasada said:
Dragged my ### out into the blizzard (yes, Calgary in late September) and managed to get enough distance, elevation, and time to set a monthly PR for all three:

  • 340km (210mi) distance
  • 8,500m (28,000ft) elevation
  • 44.5hrs duration
Click to expand...
You're ready for a 100. 

 
On the FF front, it looks like I'll finally get a W. Barely, against a team who started Case freaking Keenum.  That was pretty much a battle of which roster could do the least. 

 
BassNBrew said:
You're ready for a 100. 
Click to expand...
Let's start with a 50 first.  Trying to find an interesting one for next spring.  If I can't, I'll probably target RRR next fall.  I love everything about RRR except that they don't allow hiking poles.  Which my back doesn't agree with.

My focus right now is a 99.x minute HM (due to all the RF;DBAP taunts from you guys) in Vegas (mid-Nov), then maybe try to PR the Houston marathon in Jan.  So Mar-May timing for a 50 is optimal.

 
Still feeling pretty stoked today from this weekend. Fort Ben HM on Saturday and the Monumental in just under 6 weeks... fun times!

 
151 meh-iles in Sept.

I’m going to find out what’s up in Oct as I stare down 9 weeks of quality and increasing time at goal pace.  It’s really going to take a lot of beet juice. 

 
The Iguana said:
Still feeling pretty stoked today from this weekend. Fort Ben HM on Saturday and the Monumental in just under 6 weeks... fun times!
Click to expand...
Crazy that it's only six weeks.  This week is a cutback for me (43 total miles) then just two more big "up" weeks before the taper!

 
Looking like a garbage week for all of us, but that long range forecast is quite simply heavenly. 54/39 at noon Friday  :wub:

 
MAC_32 said:
Looking like a garbage week for all of us, but that long range forecast is quite simply heavenly. 54/39 at noon Friday  :wub:
Click to expand...
it's supposed to be 90+ here for the next 3 days (crazy for start of October). But it is supposed to cool off in time for the weekend here. Right now Saturday in Indy is supposed to low of around 50+/-, high of 69 and partly cloudy with about 60% humidity. I'll take it...

 
The Iguana said:
it's supposed to be 90+ here for the next 3 days (crazy for start of October). But it is supposed to cool off in time for the weekend here. Right now Saturday in Indy is supposed to low of around 50+/-, high of 69 and partly cloudy with about 60% humidity. I'll take it...
Click to expand...
Low-mid 80's today, 90+ tomorrow, cooler Wed but models aren't in agreement about how much. Mid 60's dew points are here til sometime Thursday though. All that and a groin grabbingly awful week at work contributed to cutting things loose Saturday. Zero quality being done here til at least Thursday.

 
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