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Ran a 10k - Official Thread (6 Viewers)
- Thread starter Ned
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gruecd
Footballguy
So I found a bit of a runner's paradise on my 10-mile run this morning. I'm calling it "Porta Potty Row," a nice quiet street along the lake with three (count 'em, three) new constructions and thus three porta potties. Definitely gonna be making a point of working this into most of my early morning run routes...
gianmarco
Footballguy
I noticed the HR drop mid run and knew it had all the makings of a porta-potty stop. Oh the information we can glean from Strava.....
MAC_32
Footballguy
I would rather this week not be a real deload week, but we'll see what sorta punches mother nature has in store. Since training really kicked in late December I've been intentionally doing the long runs on tired legs, scheduling a quality workout a day before the long. Ideally this is a low quality week and I set things up so I'm (somewhat) fresh for a Sunday long. Part to see what my legs are currently capable of, but also because mentally I need a break from grinding out a long run. After a rough start I had a brief energy boost during yesterday's 15 thanks to a honey jam sammy (hat tip @gianmarco), but that died the moment I turned back into the brisk wind and a 2 mile incline. The rest of that thing was a total grind and that's been the theme of the last 3 of these. So all I ask is for a couple of dry hours somewhere in NE Ohio that isn't covered in snow Sunday afternoon.
Barring any curve balls my intent is to use that long run as a spring board into a brutal 2 week'ish cycle. Then I'll do a real deload week and if the conditions are suitable race a 10K March 8.
Barring any curve balls my intent is to use that long run as a spring board into a brutal 2 week'ish cycle. Then I'll do a real deload week and if the conditions are suitable race a 10K March 8.
gianmarco
Footballguy
Awesome. Logistically, how did you do it? Ziploc stuffed in a pocket? Easy enough to eat quickly?
ChiefD
Footballguy
So many layers to this one:
1. Nice and quiet, a lake out front, new construction and fresh new port-a-potty's. It is a runners nirvana. You start to plan your routes around this. Heck, you may even have an extra cup of coffee in the morning to plan for this. Maybe tuck a newspaper in your running shorts.
2. The framers show up. The house has four walls up when you notice the port-a-potty has mud on the floor from the workers boots. At this point you are pot committed. You go in but it's a little rough there.
3. If you are still doing this run when the roofers show up, you need a different route. The dietary differences between the framers and roofers is noticeable. Avoid at all costs.
gruecd
Footballguy
MAC_32
Footballguy
Yep, I only did a half sammy, which I'm sure helped prevent texture destruction. I didn't bother eating quickly though. I was carrying my hand held in the left and had the sammy in the right pocket. So I just carried the sammy in the right hand alternating bites and swigs for most of mile 5. I could imagine chewing being difficult with certain breads, but it was a non-issue with italian. Sometime later in the cycle I'll probably put one in each pocket - I'm curious how well sammy #2 will hold up.
MAC_32
Footballguy
I just don't think there's enough calories in gu's/chew's for me. I relied on them and fruit in my 2018 full and I think doing so played the biggest role in my bonk. I can complete a training run on them, but I usually get to the end feeling similarly as I did about mile 20 or so of that race. My stomach tells me that adding any more of those would be a bad idea, so I need something else. I'm hoping this is the elixir.
pbm107
Footballguy
MAC_32
Footballguy
I hope to arrange hand-off's instead of carrying, but carrying is plan B and depending on the reliability of the hand-off I may carry as a contingency anyway.
gianmarco
Footballguy
ChiefD
Footballguy
My last week turned into an unintentional deload week. Between this cold that's been hanging on, tired legs, no energy, and this sore core muscle still causing problems, I took Monday and Sunday off.
Literally laid around all day yesterday with no desire to move. Clearly I needed it - feeling much better today.
The good part is I got in two good fast workouts and my 10 miler on Saturday will benefit me weeks down the road. Hoping the energy comes back fully so I can pound these last two months before the race. Shooting for 40 miles this week and staying that way til race day.
ChiefD
Footballguy
Would this be against any kind of marathon race rule? I thought external help not from an aid station is grounds for a DQ?
I know most of our races no one would care, but would hate to see some jerk turn you in just to be a jerk.
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MAC_32
Footballguy
Yes, I believe it's against the rules. I also don't care. If a snitch were to rat me out...well, as I tell Father on a fairly frequent basis - I know I need to be better when it comes to forgiveness, but I'm quite simply not going to do it.
gruecd
Footballguy
That's just so weird. I'm 200+ pounds, so you'd think that I'd need more calories than just about anybody...
gianmarco
Footballguy
Same for me.
As you guys probably noted, my wife ended up getting sick toward the end of the week which derailed a couple of our plans. Weather didn't help either. I got out Friday night in the dark and light snow and, as I was running and was pulling off my hat, dropped my headlamp and batteries went flying. Couldn't get it back together and ended up having to cut my run shorter than I planned. Over the weekend, got out to run with her but had to limit miles and pace as she was still not back to herself.
That said, it's crazy to me that my down week was "only" 33 miles. Before these last 2 months, that was weekly high PR. Garmin says I'm "recovering". We have our race coming up in less than 4 weeks and I'm in a good spot. Going to try another tempo run this week hopefully, try to get in that long run at some point, and then see how things go. My HR/pace is definitely continuing to improve.
Just a side note to the HR, I'm glad I've learned to train with it and pay attention to it. My wife's HR has similarly plummeted (even lower than mine) where she can run in the 9's and HRs in the 130's. On Saturday, while not fully well, we ran almost an 11 minute pace for most of the run and her HR was in the mid 150s. The HR doesn't lie. It was much improved for her yesterday in the mid 140's and I could tell she was running easier. I still have no idea how @JShare87 pulled off that marathon performance after being sick for at least 2 days.
MAC_32
Footballguy
Agreed, theoretically it shouldn't be necessary, but given my experiences it appears I may be an exception. It's probably related to my regular diet more than anything, but at this point I'm not going to make any significant changes to it. Maybe next time around.
MAC_32
Footballguy
gruecd
Footballguy
Probably technically, but like the "no headphones" rule, it's only ever enforced if you're planning to podium and/or win money.
SteelCurtain
Footballguy
gruecd
Footballguy
MAC_32
Footballguy
Already part of the plan! One pre-race then another in the middle somewhere. I haven't scouted out what Cleveland passes out, but Columbus and Toledo did a banana around the half and oranges at both 18ish and 22ish. I desperately resorted to a grapefruit in Toledo too. There were several people handing them out mile 20 (wasn't documented pre-race, so I think this was just good samaritan work), so knowing I was heading towards trouble I was wiling to try anything to try and curb the bonk as much as possible.
gianmarco
Footballguy
Btw, I know everyone is into different music and we've gone over playlists and stuff. Was just listening to some stuff and was thinking of putting this song on a playlist for the future and came across this video. Just found it cool, especially considering Ozzy is 71 years old and yet still looks so happy doing what he loves. Interesting collaboration and not a bad running song to boot....
ChiefD
Footballguy
Have you thought about making changes to your regular diet in the months leading up to the race?
It seems to me that trying to supplement so much during a race would be extremely difficult if the nutrition baseline isn't there to begin with. I know I'm no expert at this, and I'm sure you have thought this through down to every possible aspect, but since you mentioned regular diet maybe some things can be tweaked there?
JShare87
Footballguy
JShare87
Footballguy
Thanks. Pretty sure the only reason I even ran was because of your text. Went something like, “You should give it a go regardless.” I thought, if a doctor says I’ll be fine then what the heck.
MAC_32
Footballguy
Yes, but now that I'm actually in the training cycle I don't want to play around with too many variables. I think it'd be easier to try and add one thing into long run consumption than experiment with everything else and see if it positively influences end of long run fueling (without impacting the regular running routine). And that part in () is why I don't want to deal with it right now. I know how my body handles regular fueling. I know what to consume and when to have it so that day's run is likely to be checked off without incident. If I start changing it up?
And I remember I used to have problems evening running anything of consequence > a half hour or so. So many times in that 2012-2015 time period I'd try to do SoS after work only to find myself enduring the meat sweats trying to find a nook or cranny just out of eye sight. Ahh...memories...I have made a note on my training plan to pursue 'fat adapted' changes this summer though. I used to be better about it, but as I've tilted the scales to more running and less strength I'm wondering if I am now too far on the other end of the scale. I should get more nuts, tuna, meats, and greens back into the rotation - but, when? Cause the wrong combination at the wrong time is a salad shooting event waiting to happen.
ChiefD
Footballguy
Trust me, with my colon issues this is ALWAYS a challenge. At this point if I have to crap during a run, I don't worry about it anymore. I just plan routes expecting it and if it doesn't happen, I make a mental note of what I ate leading up to it.
I pretty much have race week dialed in as far as that goes, but I practiced it last winter when training for that marathon. So by the time the last couple weeks came in, I was ready and stuck to my food each day religiously.
Every week I ate the same foods on the same days leading up to the long runs. As I've learned to deal with this stomach stuff, I just have to accept what I receive each and every day and hope for the best.
For you, I know there is some stubbornness in regards to all this: "you want to do what you want to do when you want to do it and that is final!"
But your diet may be the key to unlocking that final piece of the puzzle for you.
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MAC_32
Footballguy
A few of my recent adds:
Mr. Love - Toadies
Banditos - Refreshments
Green Grass & High Tides - The Outlaws
Call to Arms - Sturgill Simpson
Thrown Away - Papa Roach
^^^None of them are new, but I had forgotten about them. Spotify shuffle smartly re-inserted them back into my orbit. None of those are on the easy run lists, they're all somewhere between level 3 (MP) and level 5 (pure hell).
Brony
Footballguy
I will throw this in a playlist for this week and report back. I'll take other playlist links too.
MAC_32
Footballguy
If anyone could relate I knew it'd be you! Unfortunately, the mid-run dump is a logistical problem winter around here. From May-October I am always within a mile of an accessible bathroom if I want to. The porta potties disappear and the park bathrooms get locked up as the weather begins to transition away from summer-fall into fall-winter though. And they won't return until I near the taper. And that's without regard to the lost benefits of adding a mid-run pit stop. I think the most benefits are derived from a SoS/long run at the end of it and to maximize them you have to properly build to it - an unplanned 5 minute break does not do that.But, yes - a big part of it is stubbornness. You're right about that. Ultimately, I think more than that is just my focus on the current goal. I'm not concerned with trying to run a 2:57 instead of a 2:59. I'm only concerned with that first number starting with a 2. And the potential logistical issues are enough for me to justify to myself to not deal with it right now. I think I'm going to be in sufficient shape to accomplish the goal - I just need to not #### it up. So there may be another level to unlock, but plotting out how to do it isn't something that will enter my orbit until I first accomplish this goal. Or fail trying.
MAC_32
Footballguy
If you're unfamiliar with it, be careful with Grees Grass & High Tides. Those guitars go wild and they keep going...and going...and going. I love it when that song comes on near the end of a level 4 workout...and I'm always nervous when it comes on towards the beginning of one.
JShare87
Footballguy
I have plenty of respect for the marathon and understand how tough it is. I also understand anything can happen on any given day. But your marathon time starting with a 2 has to be the most sure thing I’ve seen around here in a long time. I’m just trying to figure out if the second number starts with a 4 or 5.
But, yes - a big part of it is stubbornness. You're right about that. Ultimately, I think more than that is just my focus on the current goal. I'm not concerned with trying to run a 2:57 instead of a 2:59. I'm only concerned with that first number starting with a 2. And the potential logistical issues are enough for me to justify to myself to not deal with it right now. I think I'm going to be in sufficient shape to accomplish the goal - I just need to not #### it up. So there may be another level to unlock, but plotting out how to do it isn't something that will enter my orbit until I first accomplish this goal. Or fail trying.
tri-man 47
Footballguy
Then again, he's a kids doc, and the question is usually "little Kevin has been under the weather, but we promised we'd take him to Chucky Cheese tonight. Is that OK?"
Zasada
Footballguy
Since we're talking about run poops again, thought I'd share.
Got out this morning in the new hood for the first time as a resident (slept in the new house last night after closing Friday).
As I've said before in this thread, I like to have a consistent running route that I can mindlessly follow all the time. So this morning was scouting for that. Finding good sidewalks, decent lighting, etc.
Partway through my run, the Pizza Hut from last night decided to complete its cycle.
So, rather than have to find a nice bush somewhere near the lake/river in my new community, I ran to the community centre to see if, a) there were bathrooms accessible from the outside (it was 0530), and b) if they were unlocked.
Score on both! Another positive for my new digs.
Will refine the route tomorrow. If it's not raining.
Got out this morning in the new hood for the first time as a resident (slept in the new house last night after closing Friday).
As I've said before in this thread, I like to have a consistent running route that I can mindlessly follow all the time. So this morning was scouting for that. Finding good sidewalks, decent lighting, etc.
Partway through my run, the Pizza Hut from last night decided to complete its cycle.
So, rather than have to find a nice bush somewhere near the lake/river in my new community, I ran to the community centre to see if, a) there were bathrooms accessible from the outside (it was 0530), and b) if they were unlocked.
Score on both! Another positive for my new digs.
Will refine the route tomorrow. If it's not raining.
The Iguana
Footballguy
Mentioned this before but Friday evening on my run, I tweaked my left hamstring and it's been tight/annoying since. Ran slow and easy Saturday and it was "ok", as in i finished 6.2 miles, but I was creeping along and a friend on Sunday told me they drove by on Saturday and I looked miserable, which I confirmed. Right now, as long as it doesn't really hurt, I'm planning on an easy run tonight and tomorrow. Wednesday I'm having a minor medical thing done that will likely mean no running Wednesday and probably Thursday. This is the first time in a while that I've had something to deal with and it's really bumming me out.
Kind of annoyed because it happened because of me messing around a little. It was a nice afternoon Friday and some kids were chucking a football around in one of the neighborhoods I was in. I called out "I'm open" and put up my hand. Kid threw it to me. The throw was a little high and one hand was tethered to my dog's leash so I had to do a little jump combined with a one-handed tip drill but I made the catch. In the process I tweaked the hammy just a little. then a mile or so later my dog decided to be a spaz and crossed in front of me, causing me to step weird and I tweaked it a 2nd time. Just before I got home, the stupid thing knotted up. I keep stretching and rolling it and it's not like it's "pulled" - it doesn't hurt just walking around and stuff - but it is very tight and annoying. I wouldn't want to run hard/fast on it right now, that's for sure. I could see hurting it more.
Getting off to such a nice start so far this year... would really suck for this thing to hang around for very long.
Kind of annoyed because it happened because of me messing around a little. It was a nice afternoon Friday and some kids were chucking a football around in one of the neighborhoods I was in. I called out "I'm open" and put up my hand. Kid threw it to me. The throw was a little high and one hand was tethered to my dog's leash so I had to do a little jump combined with a one-handed tip drill but I made the catch. In the process I tweaked the hammy just a little. then a mile or so later my dog decided to be a spaz and crossed in front of me, causing me to step weird and I tweaked it a 2nd time. Just before I got home, the stupid thing knotted up. I keep stretching and rolling it and it's not like it's "pulled" - it doesn't hurt just walking around and stuff - but it is very tight and annoying. I wouldn't want to run hard/fast on it right now, that's for sure. I could see hurting it more.
Getting off to such a nice start so far this year... would really suck for this thing to hang around for very long.
MAC_32
Footballguy
Appreciated, but I'm not there in 2020. I hope to find out this year if it is a realistic goal for the future though. That said, I know you have the talent to hit that number. It's all a matter of whether your body and mind will get you there...if that is a place you aspire to get to anyway. Even though I haven't gotten there yet I've come to appreciate the amount of work that goes into 2:5X. As of this moment I suspect it'll take double the work and attention to detail to go from 2:5X-2:49 than it did to go from 3:10 give or take to 2:5X.
tri-man 47
Footballguy
Brony
Footballguy
MAC_32
Footballguy
I forget, are you doing anything of consequence this year? or just setting the table for 2021 Boston training? You don't have anything in the race calendar
tri-man 47
Footballguy
Actually, no - nothing of consequence in the plans as of yet. I'm still undecided about whether to join the road trip and pursue the Washington marathon (to try to drop my time and reinforce my marathon mental plan). I will start to push up the mileage over coming months with plans for consistently big mileage, hills, and speed work throughout the summer and into the fall - a high threshold without any targeted peaks. This sets the table, as you note, for formal Boston training starting in December. Despite this slow start, I'd like to get to 2,000 miles for the year. And I'm sure I'll build some mojo when I change AGs in early October and start racing the really old farts.I forget, are you doing anything of consequence this year? or just setting the table for 2021 Boston training? You don't have anything in the race calendar
pbm107
Footballguy
I have been thinking about how to respond to this, please just read these two articles. The key point in the long run article is:Yes, but now that I'm actually in the training cycle I don't want to play around with too many variables. I think it'd be easier to try and add one thing into long run consumption than experiment with everything else and see if it positively influences end of long run fueling (without impacting the regular running routine). And that part in () is why I don't want to deal with it right now. I know how my body handles regular fueling. I know what to consume and when to have it so that day's run is likely to be checked off without incident. If I start changing it up?
I have made a note on my training plan to pursue 'fat adapted' changes this summer though. I used to be better about it, but as I've tilted the scales to more running and less strength I'm wondering if I am now too far on the other end of the scale. I should get more nuts, tuna, meats, and greens back into the rotation - but, when? Cause the wrong combination at the wrong time is a salad shooting event waiting to happen.
"Finally, (and this is optional) a great way to ensure that you will deplete your carbohydrate stores on these long, steady runs is to not eat any carbohydrates immediately before or during the run. Any carbohydrates ingested will be used by the body for fuel, and we don’t want this. We want to deny the body carbohydrates in these runs so that the muscles will become better at sparing the carbohydrate stores, more efficient at burning fat and used to running with lowered blood glucose levels. Now, many people think I’m crazy when I say this, but it works. It takes time to get adjusted to it if you have always been carbing up before and during your long runs, but with time and practice you can do it."
You have the speed and talent to easily run a sub 3, the only question to me is if you will train yourself to be a more economical runner. I don't know about @gruecd or @Juxtatarot but I have never been passed by anyone eating a sandwich on course.
JShare87
Footballguy
JShare87
Footballguy
I once got passed by a mother pushing a stroller. She could’ve been eating a few foot longs at the time, and I’m positive she still would’ve passed me.
ChiefD
Footballguy
