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Ran a 10k - Official Thread (7 Viewers)
- Thread starter Ned
- Start date
El Floppo
Footballguy
On vacation at playa del Carmen and cozume, but trying to get runs in. Stayed a couple days at an AI near PdC and saw they were having a 5k run the day we were leaving....had run the day before and thought why not- Get a few more miles in.
Walked down to the starting spot- no warmup, figuring it was going to be a goofy all-ages fun run led by a staffer. Turned out to be a race. Only about 15 of us, all ages and gender (although outside of a geezer, I was probably the oldest). Pinned numbers on us and off we went for three loops of the property. I had eyed a 20 something gym looking guy as competition, but he was wearing aviators and looking a little hung over. Regardless, they start us and that guy takes off like a ####- out of sight before we'd gone more than a minute.
I settled into what felt like an aggressive but comfortable race pace behind gym guys date, who seemed uncomfortable (kept looking behind her waiting for us to pass) pacing me and another 20 something guy who was staying right off my shoulder.
After a half a lap, she dropped off and I settled into my pace...which was feeling more aggressive than comfortable. But other 20-sonethimg dude was going to let me pace him...which I did the rest of the way.
It was hot. Mexican Riviera hot. My heart and lungs felt like they were going to blow up, but I knew it was a short race and I'd be done and in the ocean within minutes. Before the finish I offered the guy to pass me anytime he wanted, but he wasn't tactically pacing off of me- he was just hanging on.
We decided between us before the finish which prize each of us wanted for 2nd or 3rd (bottle of champagne or massage) and I opted for massage, which was for 2nd. I finished in 22:12, him right behind me. It felt like I was sub 20, but that was the heat, flight and miles for the week already logged.
My first times 5k race and as I figured, not my ideal distance- I take a while to warm up. But felt good to get the miles in, and on a day I wanted to do a tempo run when I wasn't expecting to.
Doing 12 tomorrow here on Cozumel.
Walked down to the starting spot- no warmup, figuring it was going to be a goofy all-ages fun run led by a staffer. Turned out to be a race. Only about 15 of us, all ages and gender (although outside of a geezer, I was probably the oldest). Pinned numbers on us and off we went for three loops of the property. I had eyed a 20 something gym looking guy as competition, but he was wearing aviators and looking a little hung over. Regardless, they start us and that guy takes off like a ####- out of sight before we'd gone more than a minute.
I settled into what felt like an aggressive but comfortable race pace behind gym guys date, who seemed uncomfortable (kept looking behind her waiting for us to pass) pacing me and another 20 something guy who was staying right off my shoulder.
After a half a lap, she dropped off and I settled into my pace...which was feeling more aggressive than comfortable. But other 20-sonethimg dude was going to let me pace him...which I did the rest of the way.
It was hot. Mexican Riviera hot. My heart and lungs felt like they were going to blow up, but I knew it was a short race and I'd be done and in the ocean within minutes. Before the finish I offered the guy to pass me anytime he wanted, but he wasn't tactically pacing off of me- he was just hanging on.
We decided between us before the finish which prize each of us wanted for 2nd or 3rd (bottle of champagne or massage) and I opted for massage, which was for 2nd. I finished in 22:12, him right behind me. It felt like I was sub 20, but that was the heat, flight and miles for the week already logged.
My first times 5k race and as I figured, not my ideal distance- I take a while to warm up. But felt good to get the miles in, and on a day I wanted to do a tempo run when I wasn't expecting to.
Doing 12 tomorrow here on Cozumel.
Zasada
Footballguy
gianmarco
Footballguy
Well la-di-da I'm just going to go on vacation in Mexico and get a run in because it's pretty and then sign up for a 5K that I haven't trained for at all and don't really ever run before and line up with a few other people in the fiery Mexican heat and run a 7:09 pace for 2nd place and get a free massage while pacing all these younger people like I'm Speedy Gonzalez and come post about it here like it's really no big deal and casually mention I'll just drop another 12 miles just for fun in another part of Mexico.
@ChiefD (who can't stop getting suspended.....again)
Zasada
Footballguy
Juxtatarot
Footballguy
tri-man 47
Footballguy
tri-man 47
Footballguy
gianmarco
Footballguy
gianmarco
Footballguy
fred_1_15301
Footballguy
So my regular runs on week 1 were 2.5 miles. Start of week 2 - should I bump regular run up to 3 or 3.5? I feel a little uncomfortable with the latter.
gianmarco
Footballguy
Either should be fine. Just run so that it's comfortable. When you finish, you should feel like you had a little left if you needed to. Overall, don't increase your total week mileage by more than ~10%, although that's not as strict at low level mileage. Once you get to 20 miles per week, try to not make big jumps (like run 30 the next week).
Also, try to run more on time right now than specific mileage. If you ran 30 minutes for your 2.5 miles, bump it up to 35 minutes, then 40 minutes, just making sure it remains comfortable. If you're struggling to finish, then stop. You at least have somewhat of a running background so I wouldn't worry too much about running any distance under 4-5 miles. Your body should be able to handle that without injury provided your pace is comfortable.
The Iguana
Footballguy
That is such a good suggestion, imo. I don't think I could do it but it makes sound advice. I'm a slave to the numbers, however. Just a change of focus to think of time rather than mileage but it would be tough for me.
The Iguana
Footballguy
The Iguana
Footballguy
On the good side, it does make me go a little further on a lot of occasions. Trying to remember "just shut up and run already" right now. I want to overanalyze a few things right now but it'll be alright.
Also note: 97 days until the relay!
-OZ-
Footballguy
Just bought my first pair of K10s, wore them for the first time today.
i like these a lot. Might even stock up. I think the A8 will still be my go to for races (until I decide to drop some cash on the cheat code shoes) but these are great for training.
-OZ-
Footballguy
True, but time is in many ways easier to measure. Don't even need a GPS.
remember back in the day where you would have to drive your route to know the distance?
The Iguana
Footballguy
When I first started doing this and carrying my phone, I'd drive a route after running it to check to see if it matched the gps.
El Floppo
Footballguy
I'll need to check, but no way in hell did I run a 7:09 pace. I've been training between 8-9:30s, and with the heat, travel and miles for the week (and no warmup) I think it's more likely their race mileage was off.
But yeah...look at me on vacation someplace nice and warm.
12 miles this morning at 8:57s- last one at 8:12. Felt like I ran comfortably even though the legs were a little tired. Never went into my race breathing (which has been compared to a train by friends, and freaks out anybody I catch from behind) so feel like my goal of anti-PRing my NYC 1/2 in a couple weeks at 1:50 is within reach.
El Floppo
Footballguy
I used to measure distances on a map. Otherwise, in the Marin headlands there wasn't any other way (80s)
Zasada
Footballguy
fred_1_15301
Footballguy
One challenge I’m going to have in 3 weeks is my annual Vegas trip with my buddy. Going from Thursday afternoon through Monday night. We are staying in downtown Vegas so I’m thinking a nice early morning run from downtown to the south end of strip (before the crowds are out) may do the trick. Either that or I’ll just have to use the treadmill.
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Brony
Footballguy
fred_1_15301
Footballguy
The Iguana
Footballguy
I do an annual Vegas trip and last year I ran the strip. If you get out early before all the crowds, it's a pretty nice run. It's also not too hard to head off the strip and into some neighborhoods depending on where you are staying. Hardest part is having the motivation and discipline to go do it, imo.
Osaurus
Footballguy
There’s an area south of the new Raiders training facility near Sloan Conservation Area which has new development and empty streets for miles most days
fred_1_15301
Footballguy
I'm a little concerned about safety. Some of those areas heading from downtown towards the strip are a little shady.
gianmarco
Footballguy
The Strip is one of the most annoying places to run. The streets don't really connect.
fred_1_15301
Footballguy
There is an oyster bar at Palace Station that is awesome. The run from downtown is about 3 miles. I may just do that morning run a couple times and treat myself to a seafood breakfast. I figure that will be a 5 day stretch where I lag a little but hopefully by then I’m feeling comfortable and confident with where I am. I agree that the strip is probably an awful place to run even in the morning.
ThreeThousand
Footballguy
1 - Bike, bike, and more bike. This is a swim warmup and run cooldown to a bike race.
2 - Practice running on tired legs. Your base long workouts should be a 80 to 100 mile bike with a 4-6 mile run afterwards. The next day should be a 20-30 mile bike warmup and a long run, ramping up to 16-18 miles. I don't think I ran over 18 on any training cycle I've done and felt very successful.
3 - Practice your nutrition - Know what they'll have on course and make sure you are comfortable with using that. I wouldn't bring my own nutrition on a IM course as it's like a buffet. They'll have anything and everything you could want but make sure your stomach is good with their brand of offerings. I'm not sure what's on course this year but the IM website will know.
4 - Nice has a reputation for heat, make sure you get heat acclimated.
Any specific race related questions that I can help with I'm happy to.
-OZ-
Footballguy
So, a 3 mile warmup, stuff yourself with oysters, race back. Video tape your race.
El Floppo
Footballguy
MAC_32
Footballguy
Thanks again for sharing this. Today's long run was eye opening. I ate a small lunch around 11:30, took a nap, then headed out with just my handheld of water about 2 hours later. Hunger pains started kicking in about mile 8 or so. Sustained anyway, but inevitably I needed to ramp up effort levels to compensate for the lack of fueling. That was an absolutely miserable final 3 miles.
I need to do more of these. I have a lot of work to do.
JShare87
Footballguy
I’ve never been able to eat before or during runs. All my runs/races are done fasted. You’ll get there.
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Osaurus
Footballguy
gruecd
Footballguy
Why is this the goal? Why not just take fuel during the run? Am I missing something? I feel like you’re making this way harder than it needs to be.
-OZ-
Footballguy
That's been one of the hardest things about running in the afternoon instead of morning. I eat throughout the day, but I need to cut back on the snacking after 1. But I'm hungry.
El Floppo
Footballguy
Good stuff.
Been years since my one and only IM and a bunch of 1/2s, so ymmv...but I always raced as I trained, especially for nutrition. Other than water and Gatorade, I took all my own food, including a plan a, b and c. Never relied on the race course for this stuff. The IM I did, I developed an absolute disgust of my IM cocktail I'd been using for a couple years in halves. Couldn't touch it after the first bike loop (lake placid) and ended up on plan c (turkey sandwich).
Harris...I assume you've been doing 1/2s and have been training for this IM prior to this?
ETA... I had my bike set up for fuel- gels taped to the head tube for easy pulling/opening, bento box with bars and salt pills, IM cocktail (accelerate mixed with something I'm forgetting) in on bike bottles, water in the aerobar sippy cup.
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El Floppo
Footballguy
I'm in this camp too. I felt like if I was going to be out there more than 90 mins...like marathon or longer (tri), I want and need to add calories or I'll bonk.
A gel is easy to carry, and was easy for me to digest. But it took trial and error to figure out what worked.
pbm107
Footballguy
From the McMillan Article I posted
"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. I will note, however, that it is important to drink water and electrolytes throughout these runs so that you don’t get dehydrated. I also recommend carrying an energy gel with you just in case you run into trouble (like taking a wrong turn, having to run longer than expected and getting a little woozy)."
I don't want to read too much into one run, but the fact that @MAC_32had issues running fasted in a run that wasn't 15 miles is kind of concerning for the marathon. I don't know if his schedule would allow it but I think he could benefit from attempting similar type runs first thing in the morning, fasted.
MAC_32
Footballguy
One part of the why is in pbm's post. The other part of the why is from a couple weeks ago when you were also confused why I was eating a sandwich in the middle of a long run. I think my marathon distance fueling is currently stuck in no man's land, so I'm trying to address it before it's too late. I intend to practice with fueling on hard runs, but am going to do more fasted on steady efforts.
MAC_32
Footballguy
Just went through the schedule and I think I can manage every other weekend March 14, March 28, and the Monday after Easter. Track's in full swing after that, so I'm less confident I can do anymore but the results of those 3 will yield where it falls on the priority list.
gruecd
Footballguy
I'd have issues running pretty much any distance without eating beforehand, and I seem to do OK in the marathon.
MAC_32
Footballguy
You've done dozens of marathons. I've done 2 - and they both ended poorly.I'd have issues running pretty much any distance without eating beforehand, and I seem to do OK in the marathon.
pbm107
Footballguy
You're a much different type of runner than @MAC_32 and I. You're an endurance monster who probably runs a marathon faster than 99% of the runners that share your 5K PR. @MAC_32 could probably run a 5K faster than 99% of the runners that share his marathon PR.I'd have issues running pretty much any distance without eating beforehand, and I seem to do OK in the marathon.
That being said I do find it surprising that you need to eat before running. I fuel before running at most 10% of the time.
The Iguana
Footballguy
With only one under my belt, I'm intrigued to follow along and see how things go. I have thoughts on what I can/should do differently this time around but very interested in this conversation.
MAC_32
Footballguy
I recalled several of them discussing fasted long running years before, but it never stuck in between my ears because just the thought of it made me chuckle. It didn't register in the immediate aftermath of my last failed attempt, but sometime soon after I realized that fueling was the likely culprit. I knew coming into this cycle I needed to make it a priority, but considering making myself more efficient by practicing fasted never entered my thought process. It's going to suck, but I think I'll come out the other side better having tried - forcing myself to sustain pace amidst a bonk like yesterday. And hopefully as those workouts come and go that bonk doesn't hit til later.
I'll still combo the real thing (slow acting carbs early - fast acting carbs late), but hopefully the fasted practice will result in my not slowing down when I hit the mile 22-23 wall this time.
El Floppo
Footballguy
Sorry...I missed the rest of this discussion- but have you talked about how you've trained (w/w/out) nutrition and what your issues are?
The article pbm mentioned- at least in my more serious days 15 years ago, the thinking was that you didn't want the body feeding off of itself/carbs, and that self cannibalizing starts happening around 90 minutes into exertion. So the thinking then was to start fueling... depending on how long the race was...anywhere from 45 minutes into it, and figure out a calorie number per hour that works for your body.
Obviously for Ultras or longer Tris (1/2 and up) that's a hugely important thing. I only did one standalone marathon, and iirc, I ate a gel or two...but again, trained with them on longer runs.
