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Ran a 10k - Official Thread (5 Viewers)
- Thread starter Ned
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Juxtatarot
Footballguy
Juxtatarot
Footballguy
tri-man 47
Footballguy
The Iguana
Footballguy
I love this place!
MAC_32
Footballguy
tri-man 47
Footballguy
Does Juxt know there's a MAC-hole at the end of the table?
SFBayDuck
Footballguy
Be a man and take your pants off, @Juxtatarot. I’ve been getting massages since my first marathon in 2009, men and women, regulars and brand new masseuses, probably 15 different people in that time. Buck naked since day 1 and it’s never once been weird.
Of course I also let internet friends rub my feet, so maybe I’m just weird.......
Of course I also let internet friends rub my feet, so maybe I’m just weird.......
JShare87
Footballguy
This. Just like you told me about the pullover. Ditch the briefs, trust me, you’ll be fine.
gianmarco
Footballguy
ChiefD
Footballguy
pbm107
Footballguy
Yeah I was hoping to be running faster in the workouts and on race day. My theory is that I was lacking the aerobic fitness to really put in the work and have successful workouts. My best training months Oct 2015, Oct 2018, and April 2018, where I felt like my body could handle any workout I attempted, were preceded by months of heavy mileage.
In my opinion the half plan is much tougher than the full since the workouts are based on half marathon pace vs marathon pace. I don’t think there is anything wrong with the plan, I don’t think I did the work upfront for the results I wanted. I did run my 2nd fastest half following the plan, and since you run so many miles at half marathon pace you get a good idea what you’re capable of on race day.
I don’t know, I know you had success with the Hanson’s marathon plan recently so I am reluctant to recommend something different. I think you and I could benefit if we’d just run more. I got away from that in 2019 in my pursuit of a half PR, and now I am trying to get back to the basics- start with a good aerobic base and then race specific training.
I think I benefited from the runs in the Hansons plan, but in the future I think I will add some VO2max workouts at the end of my next half cycle since I tend to meet the speedster profile.
ChiefD
Footballguy
Thank you. Appreciate the response - especially the bolded.
I think those two points are a big missing link for me. I tend to go into maintenance mode after races, and for me to truly progress, there will have to be more between cycles.
ChiefD
Footballguy
The Iguana
Footballguy
I keep being told this about me and I think I'm finally listening. I was going to wait for the end of the month to do this but this seems like a good place to put a "Just shut up and run already" January report...
I've been told multiple times that adding more volume would be good for me, and I believed it but didn't quite make the time for it and/or had multiple "reasons" that it wasn't happening. This month the focus has been the new "mantra". And I'm pretty interested to see how things go. The numbers this month are pretty cool, imo. Here are my top 4 mileage months since I started seriously tracking in January of last year:
Aug 2018 - 146.9
Oct 2018 - 145.1
Sep 2018 - 127.9
Jan 2019 - 121.8 (and counting)
But, here's the interesting part (to me)... Here are my runs of 10+ miles in each of those months:
Aug 2018 - 10.8, 10.1, 20.25, 13.1, 18.1 - total: 72.35 or 49.25% of total mileage
Oct 2018 - 13.1, 16.0, 22.0, 10.0, 13.1 - total: 74.2 or 51.1%
Sep 2018 - 20.0, 10.1, 16.6, 10.75, 10.1 - total: 67.55 or 52.8%
Jan 2019 - 13.1 - total: 13.1 or 10.75%
I should get in 2 more runs over the next 3 days (maybe 3 if I get frisky!). But I definitely feel a difference and am pretty excited to see what finally listening to everyone will do. I could have/would have/should have had a couple more long runs on the weekends but didn't quite do some of the mileage I planned due to weather, schedule, whatever.
But, what I did do is just extend the regular runs - instead of doing 4, 5, maybe 6 miles on an average Monday/Tuesday night, I would do 6, 7, or 8.
Last January I ran 82.9 miles, per strava. This one I should finish somewhere between 130 and 140 depending on what exactly I run the next 3 days.
All proving that it just might be possible to teach an old dog new tricks afterall!
The Iguana
Footballguy
I still haven't really mapped out any kind of plan for upcoming races - I have the 23K (14.x) mile trail run on 3/14 and the Indy Mini (HM) on 5/3. I've started adding in some intervals about once a week and am trying to incorporate more hills/trails to get ready for that. I kind of want a "plan" just to have some direction, but I like the "just shut up and run already" approach of just doing an extra mile or 2 with many of the runs. Most of them I run "comfortably", which can vary quite a bit depending on how fress I feel. A number of them have started off sluggish and then pick up as I start feeling it. Some I have made myself try to keep my HR in an "easy" range.
No idea how much I'm doing right verses wrong, but I'm fairly confident that just doing more work will pay off - as I've been told 1 or 15 times...
No idea how much I'm doing right verses wrong, but I'm fairly confident that just doing more work will pay off - as I've been told 1 or 15 times...
ChiefD
Footballguy
I've been chewing on this response for the last few days. That bolded question above hits me in probably a deeper way than you intended. And the truth is, I'm 50 years old and really need to confront some things in a personal way to ever grow as a person.
So when you say quality of life, I would say my quality of life right now is troubling. I'm not happy and I don't know why. (I mean, I kind of know why - those are the things I need to confront).
I have a good job, great kids, a great wife - everything a guy could ever want. But I wake up and I'm not happy. Certain things do make me happy of course, but overall my frame of mind is probably not good. @JShare87 mentions anxiety and how he's trying to work through that, and I think I am going through a lot of that. I let the smallest things throw me off and it impacts EVERYTHING. One of the takeaways I will start using that he mentioned in his race report was: I’m afraid of going back to the old me because I love this version of myself. And that is the truth - I do love this version of myself way better than when I started this 7 years ago.
The only thing right now that keeps me from going over the edge is running. It keeps me on a schedule and keeps me from drinking my life away. It literally has saved my life. But it also pisses me off some days too.
But I also understand that's just part of it sometimes.Somehow I need to turn all of this negativity in my brain into positive thoughts, but just not sure how to do that. I'm not the type of guy to go to therapy or counseling - I've had some bad experiences there as a kid and just won't go there at this point. I supposed running IS my therapy - as we all know lots of time to think out there.
If anything, I need to run MORE. It keeps me focused and driven to something that I can shoot for. And maybe that is the answer I've been looking for. Maybe it's been in front of my face this whole time and I didn't see it. Because some of my best triumphs have been at the end of a race.
Sorry this turned into a rambling wreck, but I need to somehow let all of this out. Somehow I need to learn to just get rid of the negativity and focus on all the good in my life. I just don't know how to do that.
beer 30
Footballguy
gruecd
Footballguy
Dude. No need to apologize. I think one of the coolest things about this thread is how we're all here for each other. Let us know how we can help.
gruecd
Footballguy
Happy birthday to you, happy birthday to you, HAPPY BIRTHDAY dear @gianmarco, happy birthday to you!
The Iguana
Footballguy
SteelCurtain
Footballguy
gianmarco
Footballguy
Thanks, everyone. We got a fresh layer of snow overnight. I was able to find a pair of those Saucony Ice+ shoes for my wife and they just came in the mail yesterday. Wednesday is our day to run long together so she gets to try them out and I can't wait to see if it's just me or if she likes them as well. I will report back.
Some really great stuff in this thread lately. I know we say it a lot, but man this place is awesome.
Some really great stuff in this thread lately. I know we say it a lot, but man this place is awesome.
gianmarco
Footballguy
MAC_32
Footballguy
Nope, that was exactly what that question intended - taking a step back and looking at the big picture then identifying how this all fits into it. I think you responded well...VERY well. Now...go execute
tri-man 47
Footballguy
gruecd
Footballguy
11-mile MLR done. I still hate running in the morning...don't know how you guys do it.
Trying to decide on tomorrow's workout. Thinking some cruise intervals will do the trick. Perhaps 3-4 x 1.5 miles at 6:15-6:30 pace with 90-second recovery jogs.
In a few weeks I'll transition to continuous tempo runs, but I think this will be a good jumping off point.
Trying to decide on tomorrow's workout. Thinking some cruise intervals will do the trick. Perhaps 3-4 x 1.5 miles at 6:15-6:30 pace with 90-second recovery jogs.
In a few weeks I'll transition to continuous tempo runs, but I think this will be a good jumping off point.
The Iguana
Footballguy
I want to run earlier and usually like it when I do but early is relative - most races start "early" and my weekend runs, when it is warm are "early" but that means like a 7 or 8 am start time at the earliest. I often think about doing runs before work but I just can't bring myself to get up and move that early. I'm hoping to do so at least a couple times a week later this spring for several reasons, but we'll see.
That said, I find myself running after dinner more often than not these days - and that ends up being a like a 6:30 to 8 pm start time. Once out there I like my time but it sometimes takes a considerable effort to actually get out on the road at that point. But I do like how well I sleep after a later run.
gruecd
Footballguy
Agree 100% with it taking a "considerable effort" to motivate myself to get my butt out the door later in the day. But my body just feels so much better. Mentally, I love getting it done in the morning and not having it hanging over my head all day, but my body just feels like total ### when I run that early.
xulf
Footballguy
I would do every run at 5:00 am if I could. I have no issue running in the cold or running in the dark, but the problem is, the combo of the two is stronger than my willpower.
Getting the runs done early makes me feel awesome for the rest of the day...like I've already accomplished something and feeling great. I have zero energy at the end of the day, so I know that there is almost no chance of a run happening after dinner (plus all the kid and family stuff that the nights take up).
Getting the runs done early makes me feel awesome for the rest of the day...like I've already accomplished something and feeling great. I have zero energy at the end of the day, so I know that there is almost no chance of a run happening after dinner (plus all the kid and family stuff that the nights take up).
MAC_32
Footballguy
@pbm107 may not write much and it's by coincidence, but I swear every time he does he unintentionally says something that's been in the back of my head that needed to be front and center then brings it right there.
I wrote out a very rough draft for my next couple of cycles earlier yesterday, but was looking at it side eyed. Is this what I really should be doing at this stage? Early HM training in fall was rough. But I really hit a groove over the last 6 weeks, leading to a pr. That stretch went about as pbm described when he's in his best shape, I felt I would accomplish whatever workout I put in front of myself that day. Once recovered I really centered my attention on volume. And I have only once ever had a stretch with that type of mileage - peak marathon training two years ago, and I was only 4 mpw off that pace. I'm not entering that stage for at least 4-6 weeks, so in the meantime - let's incorporate more speed.
But...how. And I didn't like what I wrote out. I looked at it thinking I don't think this is going to set me up for March success. So I moved on with my day and said I'll come back to it later. Then...
That's what I thought looking at the plan I wrote out yesterday morning. I'm looking at it thinking how to survive it - not expecting to thrive through it. I think I have successfully gone through the "I need to do the training so that I can do the training" phase. It's not peak yet. So what to do between now and then to get the most out of it but also put myself in a position to thrive during peak.
2-a-day's aren't just for lifting/running. They're also for doubling up running. And by implementing them I can do more of what I have not been doing over the last 50 days. Resting. It was by design up to this point, but if I'm going to take advantage of more speed right now...before peak...without burning myself out - rest days are important. Easy running when fatigued is fine. But speed when fatigued is a delicate dance. Sure, you can do it that day, but at what cost later? So do a speed workout over lunch then recover that night; instead of tomorrow. Sure, you'll be more tired that day, but then you'll go to bed earlier and get more rest. Sustain the established quantity while re-introducing the quality and most importantly - not burning yourself out. And if I feel fresh enough to lift on an off day then by all means. But if I don't and instead need to just do a lighter 20 minute routine a day later then so be it. Strength was important to get to this point, but it's going to be less and less important as the weeks go by. Priorities, ultimately what it comes back to and what we all have been talking about a lot lately.
So, thank you, pbm. Your 'selfish' assessment was instrumental in getting me to decide what to do in February.
I wrote out a very rough draft for my next couple of cycles earlier yesterday, but was looking at it side eyed. Is this what I really should be doing at this stage? Early HM training in fall was rough. But I really hit a groove over the last 6 weeks, leading to a pr. That stretch went about as pbm described when he's in his best shape, I felt I would accomplish whatever workout I put in front of myself that day. Once recovered I really centered my attention on volume. And I have only once ever had a stretch with that type of mileage - peak marathon training two years ago, and I was only 4 mpw off that pace. I'm not entering that stage for at least 4-6 weeks, so in the meantime - let's incorporate more speed.
But...how. And I didn't like what I wrote out. I looked at it thinking I don't think this is going to set me up for March success. So I moved on with my day and said I'll come back to it later. Then...
Huh...me too.
Hmm...
That's it!
That's what I thought looking at the plan I wrote out yesterday morning. I'm looking at it thinking how to survive it - not expecting to thrive through it. I think I have successfully gone through the "I need to do the training so that I can do the training" phase. It's not peak yet. So what to do between now and then to get the most out of it but also put myself in a position to thrive during peak.
2-a-day's aren't just for lifting/running. They're also for doubling up running. And by implementing them I can do more of what I have not been doing over the last 50 days. Resting. It was by design up to this point, but if I'm going to take advantage of more speed right now...before peak...without burning myself out - rest days are important. Easy running when fatigued is fine. But speed when fatigued is a delicate dance. Sure, you can do it that day, but at what cost later? So do a speed workout over lunch then recover that night; instead of tomorrow. Sure, you'll be more tired that day, but then you'll go to bed earlier and get more rest. Sustain the established quantity while re-introducing the quality and most importantly - not burning yourself out. And if I feel fresh enough to lift on an off day then by all means. But if I don't and instead need to just do a lighter 20 minute routine a day later then so be it. Strength was important to get to this point, but it's going to be less and less important as the weeks go by. Priorities, ultimately what it comes back to and what we all have been talking about a lot lately.
So, thank you, pbm. Your 'selfish' assessment was instrumental in getting me to decide what to do in February.
The Iguana
Footballguy
But still doesn't get my butt out of bed M-F to run before work! I've done it in the past - for a period of time, I would get up and hustle out the door. Get to work, use the gym, then shower and dress for my day. And I loved it. But getting into that habit and hard work, imo. I think about it sometimes but it's always "next week" at the earliest that I plan to do it! As spring/summer gets closer, I will have to work more at doing them either mornings or at lunch to minimize conflicts in the evenings.
gianmarco
Footballguy
Early morning running is definitely not for me despite being a relative early riser. Just not at the times you animals are up. Also, I'm working half the time at the times some of you are running so it's just not possible.
I also don't really like waiting until running later in the day, especially when it gets dark so early, so I like to get out by 3-4pm at the latest. I have my light vest for those times it's avoidable but daylight running is the most important thing for me.
Ideal for me is 9-10am or 1pmish. A lot of that ends up depending on the weather right now. If it's going to warm up a little or get sunny later, then I wait. Otherwise, I get out in the morning shortly after I get home and get the kids off.
The one thing I've had to do now when getting in 40 mpw is planning a lot of my day around running. I never used to do that or have to do that. I look at the weather before bed to get an idea. I then plan meals (when I'm going to eat) based on that. 9am-10am run? Gotta eat early and not too heavy. 1pm? Eat a later breakfast and no lunch. Appointments, errands, cooking, etc take a secondary place whereas before my running would be fit in between my other stuff.
Part of this is good. And I've done well prioritizing it. But how long can I sustain that? Not sure, which is why I'm glad I'm not delving into any specific plan now. Every run is spur of the moment of where and how long I'm going to run. Monday I took a break and it was 100% mental and nothing physical. I needed a day to not have to plan around running. This is all new for me.
I also don't really like waiting until running later in the day, especially when it gets dark so early, so I like to get out by 3-4pm at the latest. I have my light vest for those times it's avoidable but daylight running is the most important thing for me.
Ideal for me is 9-10am or 1pmish. A lot of that ends up depending on the weather right now. If it's going to warm up a little or get sunny later, then I wait. Otherwise, I get out in the morning shortly after I get home and get the kids off.
The one thing I've had to do now when getting in 40 mpw is planning a lot of my day around running. I never used to do that or have to do that. I look at the weather before bed to get an idea. I then plan meals (when I'm going to eat) based on that. 9am-10am run? Gotta eat early and not too heavy. 1pm? Eat a later breakfast and no lunch. Appointments, errands, cooking, etc take a secondary place whereas before my running would be fit in between my other stuff.
Part of this is good. And I've done well prioritizing it. But how long can I sustain that? Not sure, which is why I'm glad I'm not delving into any specific plan now. Every run is spur of the moment of where and how long I'm going to run. Monday I took a break and it was 100% mental and nothing physical. I needed a day to not have to plan around running. This is all new for me.
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MAC_32
Footballguy
Eventually it becomes involuntarily. You're still planning around running, but it's instincts and doesn't require devoting extra time & energy.
gruecd
Footballguy
tri-man 47
Footballguy
He has some history of walking off the race course if things are going poorly. I hope he didn't walk out mid-massage. I fearfully picture him wandering the streets of his town in just his boxers.
gruecd
Footballguy
gianmarco
Footballguy
Well, it finally happened. @ChiefD jinxed me too. After 2 1/2 years, I finally had to stop mid-run to do the business. That wasn't fun. If you take a look, just before the 5 mile mark, my pace definitely was quickening and there's the obvious HR change. Luckily found a port-a-potty and took the Browns to the Super Bowl for the first time ever in a port-a-potty in my life. The cherry is broken.
I was in a nice groove up until that point too. Anyway, still finished almost 10 miles with 8 of them slightly slower than projected MP pace (8:40). That run was surprisingly easy.
The other part was the 2.6 mile trail loop that we started with had a nice bit of fresh snow mixed with mud. My wife loved the new shoes so much so that when we finished that loop, instead of going to the larger lake loop as planned, she wanted to do it again!. So we ran through it again with a decent pace. Those shoes are so much fun.
Overall a great run despite the pit stop.
I was in a nice groove up until that point too. Anyway, still finished almost 10 miles with 8 of them slightly slower than projected MP pace (8:40). That run was surprisingly easy.
The other part was the 2.6 mile trail loop that we started with had a nice bit of fresh snow mixed with mud. My wife loved the new shoes so much so that when we finished that loop, instead of going to the larger lake loop as planned, she wanted to do it again!. So we ran through it again with a decent pace. Those shoes are so much fun.
Overall a great run despite the pit stop.
gianmarco
Footballguy
Juxtatarot
Footballguy
Well, that wasn’t relaxing or enjoyable at all. Several times the pain was a 7 or 8. It was a trip down memory lane. I’d forgotten about certain pains I’ve had until she got to them.
My calves are now incredibly sore now. She recommended I come back in a couple weeks for a 90 minute session. There were knots in my hamstrings that she said she couldn’t get out but only loosen up a bit in the time provided.
My calves are now incredibly sore now. She recommended I come back in a couple weeks for a 90 minute session. There were knots in my hamstrings that she said she couldn’t get out but only loosen up a bit in the time provided.
The Iguana
Footballguy
Funny... I had clicked on the details of you run and was wondering if there was a poop stop. I was looking at pace and HR and noticed that the HR had this sudden, dramatic drop part way through and figured you must have stopped the watch for some amount of time.
gianmarco
Footballguy
But, that might mean you really need to get a couple of these and work some things out. Might end up making a HUGE difference for you. Most of my trips to get a massage are like you described. They aren't relaxing. It's meant to take care of things I can't myself. You'll be thankful in a couple days albeit sore until then. Follow her advice and go back soon.
The Iguana
Footballguy
Then definitely go back... another couple of sessions and you will totally feel like a new person - and as long as there weren't any problems, make sure you have the same person. She will learn your problem spots and be sure to hit those specifically.
The Iguana
Footballguy
This. There's a big difference between being at some resort spa and getting a massage "for fun" and going to someone for "a purpose".
But, that might mean you really need to get a couple of these and work some things out. Might end up making a HUGE difference for you. Most of my trips to get a massage are like you described. They aren't relaxing. It's meant to take care of things I can't myself. You'll be thankful in a couple days albeit sore until then. Follow her advice and go back soon.
