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Ran a 10k - Official Thread (2 Viewers)

tri-man 47 said:
Current weather forecast for D.C. shows Sunday morning temps in the mid-60s (and climbing) and the highest likelihood for rain occurring exactly during the race ...probability of about 95%.  Lovely.  
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This type of #### is exactly why I only race marathons in March and November.  Virtually zero chance of it being too warm/humid.

 
In Madison today for a work meeting this morning and Chris Stapleton concert tonight, so I took the opportunity to knock out an easily 7-mile run along the shore of Lake Monona.  Legs felt like dog crap on Monday and Tuesday and for yesterday's warm-up miles.  Woke up nicely for my tempo miles yesterday, and still felt great today.  Averaged 7:33 pace and felt like I was just cruising.

Negative split 10-miler on tap for Saturday, and then I'll have my last hard workout mid-next week.  Only challenge right now is that I think I've still got a mild case of peroneal tendonitis.  It hasn't impacted my running at all, and I only feel it sporadically, but I definitely don't want it to get worse, so I think I'll do a 2- or 3-day ibuprofen regimen to hopefully knock it out.

 
gruecd said:
This type of #### is exactly why I only race marathons in March and November.  Virtually zero chance of it being too warm/humid.
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Newest forecast: mid-60s, fully overcast ...chance of rain down to about 20% with no anticipated accumulation.  Dew point expected to be high, so it'll still be an effort.

 
tri-man 47 said:
Newest forecast: mid-60s, fully overcast ...chance of rain down to about 20% with no anticipated accumulation.  Dew point expected to be high, so it'll still be an effort.
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The dew point can't ever be higher than the actual temp and likely to be at least a few degrees lower.  It shouldn't be substantial but that's just my guess.

 
gianmarco said:
tri-man 47 said:
Newest forecast: mid-60s, fully overcast ...chance of rain down to about 20% with no anticipated accumulation.  Dew point expected to be high, so it'll still be an effort.
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The dew point can't ever be higher than the actual temp and likely to be at least a few degrees lower.  It shouldn't be substantial but that's just my guess
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Everyone’s different but the expected conditions would greatly negatively influence what I could do. It’s a real shame that @tri-man 47isn’t getting getting lucky with the weather after such a monster training cycle.

 
pbm107 said:
Everyone’s different but the expected conditions would greatly negatively influence what I could do. It’s a real shame that @tri-man 47isn’t getting getting lucky with the weather after such a monster training cycle.
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Ditto.  I wouldn't even bother racing in that and wasting my training.  But @tri-man 47 is running for a cause, which kinda trumps everything.

 
Well, the tempo wasn’t happening today so now it’s time to start to shuffle things around as i prep for my marathon in 16 days.

i think I’ll bump the Saturday/Sunday scheduled runs to Friday(tomorrow)/Saturday.  I’ll take Sunday off as it’s supposed to rain all day. Then I’ll bang out my last tempo on Monday or Tuesday.  
 

im skipping intervals next week.  Hip is still cranky and I’d rather skip a hard workout or two to make sure it settles down in time for the race.

BTW - great dinner the other night with @Juxtatarot, @Brony, and @tri-man 47.  What great people.  
 

And yes, juxt looks fast.  I got to the restaurant and Juxt was not there.  I said hi to Brony and Tri.  Next thing you know Juxt comes out of no where (presumably the bathroom) and greets me.  Hostess is seating us and Juxt walks fast and got right into his seat first. You can tell he’s a sub3 hour marathoner in a la-di-da type of way.  😊

 
Hi, my name is iggy and I'm an addict... During my run tonight I was thinking thoughts I never thought I would have... Thinking about what kind of target/goal I want for my next marathon and I haven't even run one yet. I'm out running in the dark with my best and headlamp on and I find myself thinking "some all nighter long trail run might be fun"... Then I about tripped as I looked around to see who said that inside my head... I also found myself thinking "I wonder how close to 3:30 I could get if I tried or would I just crash and burn"  :oldunsure: ... Then I thought "that's dumb, stick to the plan, 3:40 is a more than adequate first time goal, maybe even too aggressive."

You people really are pushers, and I'm a sucker, IMO. Thanks... I think? 

Also thanks a ton to who ever it was that linked to the noxgear sale. That thing rocks. 

 
The Iguana said:
Hi, my name is iggy and I'm an addict... During my run tonight I was thinking thoughts I never thought I would have... Thinking about what kind of target/goal I want for my next marathon and I haven't even run one yet. I'm out running in the dark with my best and headlamp on and I find myself thinking "some all nighter long trail run might be fun"... Then I about tripped as I looked around to see who said that inside my head... I also found myself thinking "I wonder how close to 3:30 I could get if I tried or would I just crash and burn"  :oldunsure: ... Then I thought "that's dumb, stick to the plan, 3:40 is a more than adequate first time goal, maybe even too aggressive."

You people really are pushers, and I'm a sucker, IMO. Thanks... I think? 

Also thanks a ton to who ever it was that linked to the noxgear sale. That thing rocks. 
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Just go for sub 3.  You'll get there on your own eventually anyway as you still have a few days until your race...

 
So...hey guys.  What do I do now?

I want to continue to run, but I really have no direction.  I think that my wife and I are going to do a 15K on 11/17 and then I'm sure I will want to do another half in the early spring.

I have always just ran at a moderate/moderate-hard pace, but I know I need to be doing easy runs, tempo runs, and all that other fun stuff.  Are there any training plans/methods that people are finding that work best or work best for new runners?  I read through some of the stuff on pg 1, but really don't have a great direction on what to do.

I also found https://www.runnersworld.com/uk/training/a761676/rws-training-pace-calculator/ that gives you a guess at the different paces you should be training at.  Should I go off these paces or go off a HR value (it seems those easy paces would need to get faster as you improve)?

Any information or pointing me to where I can go for plans instead of sorting through the 100,000+ sites will be appreciated.

 
@xulf given how new you are I wouldn't concern yourself with plans (yet), especially with winter on the horizon. Stick with the moderate efforts and just focus on volume. IIRC you mentioned something about an old knee injury and it was a bit creaky approaching the race. If you do too much, too hard, too soon your likelihood of making that thing angry grows.

So I get that it sounds boring, but maybe a couple week around 30 miles (mpw), step back, then race the 15K. Recover then see if you can string three weeks of 30 mpw in a row. And if all is going well then start seeing if you can slowly increase beyond 30 mpw, scheduling a step back week every 3 weeks or so. Just that slow volume will put you in a much better place for a spring half vs. now THEN as the weather breaks start thinking about implementing actual plans.

EDIT: and don't concern yourself with your actual paces in winter, you will go slower than you're capable - and it's not you, it's science.

 
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@xulf - I'll keep it simple as I have no basis for giving training advice or anything. But as one that just got back into this running thing not that long ago, I find the most important thing is to just have something to work toward so that it helps keep me from making excuses and not getting out there to run. Being a little over a year into this, I'd like to think I need that less, but I know it isn't true. The roller coaster monthly mileage in strava is proof of that. 

So, I have been trying to have some kind of race/run out there on the calendar to work toward. Just gives me a reason to get off the couch and go - i.e. makes it a little bit harder to use bad excuses when I just am not feeling it. I also find it fun to do different length events just to change things up. Once I put something on the calendar, I try to pick a goal that I think is realistic but also something to try to push myself a little farther than I've gone before. Once I have that, I sometimes will google some plan(s) to see what options I have and then pick one and/or modify one to match whatever my schedule looks like I can manage. 

Other people here, (like @MAC_32 just did) can give you far better advice on what those plans can be/should be but a lot of the advice you will find right now is likely to just be "go run" - i.e. build up your base. 

 
Marine Corps Marathon (‘run with the Marines’) app.  I’m #7174.  Forecast is ugly again (now with thunderstorms!).  Bring it.

 
Weather forecast for my half tomorrow is 77 degrees and 92% humidity. Clocking in at a whopping 152 SI at the start of the race. Serious question, is it possible to sustain your half marathon pace the entire race in those conditions? 

 
JShare87 said:
Weather forecast for my half tomorrow is 77 degrees and 92% humidity. Clocking in at a whopping 152 SI at the start of the race. Serious question, is it possible to sustain your half marathon pace the entire race in those conditions? 
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Possible? Sure. 

PR setting? Most likely not.

Godspeed!

 
JShare87 said:
Weather forecast for my half tomorrow is 77 degrees and 92% humidity. Clocking in at a whopping 152 SI at the start of the race. Serious question, is it possible to sustain your half marathon pace the entire race in those conditions? 
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:(

I had the same thing for my HM. Everything I read said to adjust pace about 6% slower. Which for me was about :30/mile slower. 

I didn't do that and hit a wall at 8 miles.  Now, I also was probably over ambitious, was my first one, but I think if I made that adjustment, things would have fared much better.

You've been training in similar conditions to your race, but I think a modest adjustment is probably smart. That said, you've been nailing some of your runs and I think you also said recently you're in the best shape you've been in so you may also have more in you than you realize. Unfortunate the conditions will suck like that for your race but you're a BMF.

 
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Just checking Strava, a few people wanted to follow me. One looks like spam, from Bolivia iirc. 

Another guy is following 1400 people. He's from up here but his followers include Steve and our friend from Birmingham. Seems odd to me that someone would try to follow that many people. I have a hard enough time following the 80 plus a few groups. 

 
Solid progression run this morning. Started with an 8:12 first mile and worked my way down to the 6:50s for the last three. Kinda crazy that I need to knock out 26.2 a tad faster than that in just a couple weeks.

 
My run today was miserable AF... Cold, steady rain with occasional colder ugly wind driving water into my face. Flashbacks to Carmel and my other spring HM. Did it but didn't particularly enjoy it. 

 
Running in light rain, when it's in the 60s, is simply awesome :)

It was colder and harder rain yesterday so it was a gym day. Elliptical, pull-ups, light squats, bench.  I was surprised at how the squats felt. The weight didn't feel heavy but I couldn't get as low as I'd like.  

 
My 5k was interesting with hills and stuff in Boulder City. I rewarded myself afterward with a pork verde omelette. I’m going up to Fremont St. and doing some serious drinking with friends tonight. Yay

 
Isn't anything much better than a peak training mid afternoon nap. Happily surprised I'm feeling as refreshed as I am after yesterday.

The thought of trying to run two sub 18 minute 5k's never crossed my mind until I started doing the math on paces. I realized the 2x3 mile workout was intended to be at 10k pace and that net out to about 18:30 if I did an extra 0.1 mile, but if I want to try to run a sub hour 20 half I need to crank it up now to see if it's possible. So...eff it. Let's run sub 18 rep one then see if I can do it again. 

17:49/17:51

I spent years trying to do this and now amidst a training cycle I did it twice within 7 minutes of each other. In a good place right now. And contemplating a second nap. 

 
It is a monsoon in the DC area this morning. Mid 60s tho. If ever there were a day to run a marathon shirtless, this might be it. Though apparently there is also a chance for high winds too. 

 
DC may catch a break with the weather. Looks like the worst may stay just north and runners just get peppered with lighter rain starting in the next 15 minutes. Just hope he's not already soaked. 

 
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