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Ran a 10k - Official Thread (8 Viewers)

El Floppo said:
I've noticed my first mile on runs is always slow, which I'd like to avoid on raceday.

How do you guys warm up for races?

I'm concerned for a race a big as NYC, I'd have to warm up way ahead of time so I can get to the right corral in time. And then cool back down. Also, my fitness isn't such that I feel confident running too much before doing the half.

Was thinking about casually riding a citibike to the race start- 20 mins or so from my pad...all my running PRs are part of tris- my legs seem to like that kind of warmup. But left with same problem of cooling down too early and also risking not finding an open dock to park the bike near the race start.

Or I just tuck in with the 1:50 crowd and get pulled along the first mile. That 5k I did in Mexico hurt- felt like I couldn't get my normal breathing right after starting at race-pace.
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Usually I will do about a mile warm up at a relaxed pace, keeping the heartrate in zones 2-3. Finish off the job with maybe 6-8x100m of accelerations up to 80-90% of sprint speed, then head on over to the corrals and do my stretching in the corrals for 5-10 mins. Can be tough to stretch in the corrals but if I'm holed up on the side against a fence there is usually more room to myself. If I can time it right I'm in the corral about 10-15 minutes before the gun goes off and finished stretching with a little bit to spare.

It's definitely more difficult in a big race like NYC though, and completely varies based on the corral setup/what else is around the start.  Maybe take the subway to about .75m from the start and jog it in from there for a little warmup?

 
El Floppo said:
Is that fartleks for crazy people?

Google doesn't even have an answer in case that was a real thing developed in the last 15 years since I last did this stuff.
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That's our FFA 10K nomenclature, but here are the 2 articles it's based on.

Neurostim

Priming the pump

Gist is:  You want to run the day before the race.  Not a lot, but it's helpful.

Neurostim:  Morning of the race, get up and a very easy jog 2-3 hours before the race.  This is NOT a warmup, but it gets things started and can make a big difference.  For you, I'd probably recommend just taking that 1st mile slower and use it as a warmup if you can't do so logistically.  If you do, maybe 5-10 minutes of a jog to get blood flowing to the muscles and raise core temp as close to race start as possible.

 
Thanks guys... This is all really helpful. 

I know I had my warm-up routines in place for all my different races. But I have next to no memory of what they were and at this point it'll just be about getting myself to the startline as much as anything.

 
Brony said:
I truly hate that people in here call a shakeout run "neurostim"
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Two different things, IMHO.  Shakeout is the day before, neurostim is an easy jog/walk a few hours before the race.  Does not replace the warmup run immediately before the race.

 
Well... I do appreciate the advises. But I'm not waking up at 5 to do a nephratic jog for my morning race. I'll do the shaker style run and either warm up somehow right before if the 25k other runners allow room at the corrals for me...or just warmup over the first mile or so like I've been doing in training.

 
El Floppo said:
Well... I do appreciate the advises. But I'm not waking up at 5 to do a nephratic jog for my morning race. I'll do the shaker style run and either warm up somehow right before if the 25k other runners allow room at the corrals for me...or just warmup over the first mile or so like I've been doing in training.
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You remind me of our beloved @The Iguana.  Ask us for advice...and then summarily dismiss it. ;)  

 
El Floppo said:
He's the worst. At least that's what Ned says.

But do you guys seriously wake up in the middle of the night to do this neopolitan run for early races? Because yeah... I'll avoid that advice.
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It's not the middle of the night.  It's when you're usually getting up anyway (and most don't sleep well the night before).  If you have a 7:30am race start, for example, getting up at 5:30am is pretty normal considering most people are getting out the door by 6:00-6:30am to get to the race.  So, when you wake up, the first thing you do is throw on your shoes and jog for 5-10 minutes.  When you get home, eat your pre-race meal, use the bathroom, get all your final stuff ready.  That's all it takes and there's no extra work involved.  But it can make a big difference.  It has the added benefit of making the pre-race bathroom work easier.

Our name "neurostim" comes from the first and most important benefit listed in the article I linked above:
 

Neuromuscular stimulation and blood flow

The most important benefit of the shakeout run is that it stimulates your central nervous system and gets blood flowing to the muscles to help loosen them up. It takes several hours to get your body temperature up and to increase flexibility. The shakeout run gets this process jump started much earlier.
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ETA -- And before you dismiss it, when I first linked these articles a couple years ago, some in here started doing it and it resulted in multiple PRs.  Whether or not it was related to it, who knows, but it certainly didn't hurt.  I will say that most of us that have done this have noted that you do feel more ready to go at the gun than having not done it.

 
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gianmarco said:
It's not the middle of the night.  It's when you're usually getting up anyway (and most don't sleep well the night before).  If you have a 7:30am race start, for example, getting up at 5:30am is pretty normal considering most people are getting out the door by 6:00-6:30am to get to the race.  So, when you wake up, the first thing you do is throw on your shoes and jog for 5-10 minutes.  When you get home, eat your pre-race meal, use the bathroom, get all your final stuff ready.  That's all it takes and there's no extra work involved.  But it can make a big difference.  It has the added benefit of making the pre-race bathroom work easier.

Our name "neurostim" comes from the first and most important benefit listed in the article I linked above:
 

ETA -- And before you dismiss it, when I first linked these articles a couple years ago, some in here started doing it and it resulted in multiple PRs.  Whether or not it was related to it, who knows, but it certainly didn't hurt.  I will say that most of us that have done this have noted that you do feel more ready to go at the gun than having not done it.
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undismissed

Thanks...I'll see if there's a race, but will seriously consider it.

 
Neuromuscular stimulation and blood flow

The most important benefit of the shakeout run is that it stimulates your central nervous system and gets blood flowing to the muscles to help loosen them up. It takes several hours to get your body temperature up and to increase flexibility. The shakeout run gets this process jump started much earlier.
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It's not a shakeout run!!! ZOMG!!!

 
El Floppo said:
He's the worst. At least that's what Ned says.

But do you guys seriously wake up in the middle of the night to do this neopolitan run for early races? Because yeah... I'll avoid that advice.
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It is well documented how much I loathe mornings. And my alarm will be set for 5:30 am daylight savings morning to get ready for a 10k. 

 
MAC_32 said:
It is well documented how much I loathe mornings. And my alarm will be set for 5:30 am daylight savings morning to get ready for a 10k. 
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Of course you will be. Dum-Dums aren’t going to buy themselves. I’ll see myself out again.

 
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gianmarco said:
Well, missing a few steps

1)  Beet juice

2)  Neurostim

3)  Erotistim if @tri-man 47 is in town

4)  Dum dums

5)  RF;DBAP

6)  PR
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Well if we're going to get all specific...

1). Night before, 6 chicken breasts and 9 cups of rice.  Chase it with some beet juice just to be sure.  

2).  Morning of, neurostim

3).  Poop

4). @tri-man 47 "special massage"

5).  Eat peanut butter and banana and oatmeal and drink coffee and beet juice.  

6).  Poop.  It'll probably be red, don't worry about it.

7).  Dum dum in mouth, phone in hand.  Don't ask questions, it works.

8).  Start race, RF;DBAP

9). 3 miles in its time for a @Zasada special.  AKA find a garbage can to sit in and poop.

10).  If you are @BassNBrew, start drinking heavily.

11).  If you are @gruecd and the temperature is over 39 degrees, stop to wring the sweat out of your shoes.  You don't have to worry about your shirt as you already took it off.

12).  Activate glutes.  Just do it, stop asking questions.

13).  If you are me then start puking.  And walk a lot. It's ok, you've only got 73 miles to go. 

14).  Hopefully you've been taking a gel every mile otherwise you will bonk.

15).  Check your cadence, if it's below 182.5 then FIX IT!

16).  Start to fall apart, but then realize you'll have to come in here and admit it so you Embrace the Suck

17).  PR

18). Delete race from your watch so Strava doesn't get it's dirty hands on it 

19).  Spend more time writing the race report than the race took you to finish.

 
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SFBayDuck said:
Well if we're going to get all specific...

1). Night before, 6 chicken breasts and 9 cups of rice.  Chase it with some beet juice just to be sure.  

2).  Morning of, neurostim

3).  Poop

4). @tri-man 47 "special massage"

5).  Eat peanut butter and banana and oatmeal and drink coffee and beet juice.  

6).  Poop.  It'll probably be red, don't worry about it.

7).  Dum dum in mouth, phone in hand.  Don't ask questions, it works.

8).  Start race, RF;DBAP

9). 3 miles in its time for a @Zasada special.  AKA find a garbage can to sit in and poop.

10).  If you are @BassNBrew, start drinking heavily.

11).  If you are @gruecd and the temperature is over 39 degrees, stop to wring the sweat out of your shoes.  You don't have to worry about your shirt as you already took it off.

12).  Activate glutes.  Just do it, stop asking questions.

13).  If you are me then start puking.  And walk a lot. It's ok, you've only got 73 miles to go. 

14).  Hopefully you've been taking a gel every mile otherwise you will bonk.

15).  Check your cadence, if it's below 182.5 then FIX IT!

16).  Start to fall apart, but then realize you'll have to come in here and admit it so you Embrace the Suck

17).  PR

18). Delete race from your watch so Strava doesn't get it's dirty hands on it 

19).  Spend more time writing the race report than the race took you to finish.
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Slow clap.........bravo.........

 
SFBayDuck said:
Well if we're going to get all specific...

1). Night before, 6 chicken breasts and 9 cups of rice.  Chase it with some beet juice just to be sure.  

2).  Morning of, neurostim

3).  Poop

4). @tri-man 47 "special massage"

5).  Eat peanut butter and banana and oatmeal and drink coffee and beet juice.  

6).  Poop.  It'll probably be red, don't worry about it.

7).  Dum dum in mouth, phone in hand.  Don't ask questions, it works.

8).  Start race, RF;DBAP
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You missed 7a) Slip away to a porta-potty and dry heave like some kind of first-time newbie.

--

And 4) is more like 9b), which follows:

9a) Start at 7,000 elevation and begin an immediate 1,800 ft climb into the snow-covered, partially melting ice-fest/mud-fest of the Sierra Nevada, then descend into/climb out of blistering 100 degree canyons, mostly on single-track trail with steep drop-offs, and after several hours of this madness, earn the right to:

9b)

 
eaganwildcats said:
Well, y'all are nuts. Decided to go around the lake loop near my house over lunch for a little variety instead of the normal row. Had noticed on Strava a trip around the nearby lake is a "segment" and wanted to do that. In a thrilling result, I am 9th! this year*. 2.35 miles is probably the farthest I have ran consecutively......ever. Can't say I found it particularly enjoyable but also went wayyyyy harder than you fine folks would have recommended - managed to sync the Apple Watch readings in I think so we can all laugh at my HR. Looks like avg was around 162 but was basically at 180 for the majority of it  :mellow:  Working that hard for what appears to be 10 minute miles is highly depressing (though in my defense it was a 'trail' run and quite muddy / slippery due to recent rain - how much that ultimately mattered - not sure). Anyways - back to rowing for me for a bit - good job everyone. 

*out of 11
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Week two of the weekly jog went....decent. It was a glorious day outside so was nice to get out versus being stuck in the basement on the erg. Was feeling pretty good for the most part - weirdly my back started acting up (felt almost like a cramp, was weird - the rowing does put some strain on it so not terribly surprising I suppose) maybe 3/4 of the way through so walked for a bit which was disappointing. Moved up one place to 8th out of 11 this year on the 1.7 mile loop Strava tracks. Gunning to get to 6th next week - those poor schlubs whose times appear to have come halfway through like a 12 mile run won't know what hit them. Maybe need to get the Meatloaf back out....

 
xulf said:
Went out for what was supposed to be a 5 mile run with my wife.  She wasn't feeling well, and we didn't even make it 2 miles before having to cut it short.  Checked my stats and my HR was through the roof for a >10:00 pace, so probably a good thing that we bailed.  My body is obviously feeling effects of my workout yesterday, but now I need to re-evaluate what to do the rest of the week.  I wanted to do another tough run at HMP tomorrow since it will be nice out and Friday is going to be colder and windy.  Hopefully, I will have some pep back in the legs after basically taking today off.
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Looking at what you have done lately, may just be the right time for a deload week. 

 
MAC_32 said:
Looking at what you have done lately, may just be the right time for a deload week. 
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Yeah...today was the tail end of back-to-back unproductive runs, with a V02 Max drop.

I'm taking tomorrow off and I'm thinking of doing easy runs Saturday and Sunday...maybe just one long run.

 
SFBayDuck said:
Well if we're going to get all specific...

1). Night before, 6 chicken breasts and 9 cups of rice.  Chase it with some beet juice just to be sure.  

2).  Morning of, neurostim

3).  Poop

4). @tri-man 47 "special massage"

5).  Eat peanut butter and banana and oatmeal and drink coffee and beet juice.  

6).  Poop.  It'll probably be red, don't worry about it.

7).  Dum dum in mouth, phone in hand.  Don't ask questions, it works.

8).  Start race, RF;DBAP

9). 3 miles in its time for a @Zasada special.  AKA find a garbage can to sit in and poop.

10).  If you are @BassNBrew, start drinking heavily.

11).  If you are @gruecd and the temperature is over 39 degrees, stop to wring the sweat out of your shoes.  You don't have to worry about your shirt as you already took it off.

12).  Activate glutes.  Just do it, stop asking questions.

13).  If you are me then start puking.  And walk a lot. It's ok, you've only got 73 miles to go. 

14).  Hopefully you've been taking a gel every mile otherwise you will bonk.

15).  Check your cadence, if it's below 182.5 then FIX IT!

16).  Start to fall apart, but then realize you'll have to come in here and admit it so you Embrace the Suck

17).  PR

18). Delete race from your watch so Strava doesn't get it's dirty hands on it 

19).  Spend more time writing the race report than the race took you to finish.
Click to expand...
I'll admit to being lazy and stubborn, but this might be too much for me to remember.

Amazing :lol:

Ill submit my old pee routine done while running just after getting off the bike...with junk always directed at a mystery angle- sometimes the fountain of Versailles spraying up and out majestically (this happened while passing an attractive girl once...impetus to speed up and avoid seeing her again- bonus!), But usually just down and straight into a sloshing pool in one shoe or the other. At a certain point I decided I'd eat the 90seconds and just pull off to the side of the road to do my business instead. Never had to poo while racing. 

 
I have to say that mentally I've been dragging lately.  I'm finding myself not wanting to do the run every day but forcing myself to do it (with the exception that I've been generally giving myself 1 rest day a week).  Physically I've been slowly shaving off about 5 to 10 seconds with each new run.  This weekend I'll do a 5.5 mile run (didn't struggle at all with the 4.5 miler last weekend).

 
fred_1_15301 said:
I have to say that mentally I've been dragging lately.  I'm finding myself not wanting to do the run every day but forcing myself to do it (with the exception that I've been generally giving myself 1 rest day a week).  Physically I've been slowly shaving off about 5 to 10 seconds with each new run.  This weekend I'll do a 5.5 mile run (didn't struggle at all with the 4.5 miler last weekend).
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6x weekly is really awesome.  Nice work!

 
fred_1_15301 said:
I have to say that mentally I've been dragging lately.  I'm finding myself not wanting to do the run every day but forcing myself to do it (with the exception that I've been generally giving myself 1 rest day a week).  Physically I've been slowly shaving off about 5 to 10 seconds with each new run.  This weekend I'll do a 5.5 mile run (didn't struggle at all with the 4.5 miler last weekend).
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I've been doing this for about a year and a half now. While I love it, there are still many days that it is a very conscience and somewhat difficult decision to get out there and do the work. 

 
fred_1_15301 said:
I have to say that mentally I've been dragging lately.  I'm finding myself not wanting to do the run every day but forcing myself to do it (with the exception that I've been generally giving myself 1 rest day a week).  Physically I've been slowly shaving off about 5 to 10 seconds with each new run.  This weekend I'll do a 5.5 mile run (didn't struggle at all with the 4.5 miler last weekend).
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Remind me - do you have a targeted goal (such a race on the horizon)?

 
tri-man 47 said:
Remind me - do you have a targeted goal (such a race on the horizon)?
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I'm running the Broad street 10 mile run in Philadelphia on May 3rd.  My goal is 10 minute mile pace.  As of yesterday, I'm around 11:20 minute per mile pace for 3.5 miles keeping HR around 135-145.  I've been slowly knocking that time down by about 5 seconds per mile each run.  

 
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fred_1_15301 said:
I'm running the Broad street 10 mile run in Philadelphia on May 3rd.  My goal is 10 minute mile pace.  As of yesterday, I'm around 11:20 minute per mile pace for 3.5 miles keeping HR around 135-145.  I've been slowly knocking that time down by about 5 seconds per mile each run.  
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Ah, that's right.  The pace can come down quickly as your legs get stronger and your stride becomes fuller.  You could break up the mental drag by varying your routines ..and aiding your improvement.  E.g., use the last half mile of the run to consciously lengthen the stride for short stretches; or make a regular run a 'fartlek' run - once warmed up, push harder for a short stretch, then run really easy (about a 1-to-3 ratio of quick and recovery); or find some kind of hill and just do hill repeats ..push up, then jog/walk down.

 
tri-man 47 said:
Ah, that's right.  The pace can come down quickly as your legs get stronger and your stride becomes fuller.  You could break up the mental drag by varying your routines ..and aiding your improvement.  E.g., use the last half mile of the run to consciously lengthen the stride for short stretches; or make a regular run a 'fartlek' run - once warmed up, push harder for a short stretch, then run really easy (about a 1-to-3 ratio of quick and recovery); or find some kind of hill and just do hill repeats ..push up, then jog/walk down.
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Thanks for the tips.  I have been running on either a treadmill (days where I have to run later at night) or on the same trail (1 mile loop).  Perhaps I'm just getting bored and need to find a new route.  I like the idea of mixing it up a little with harder stretches.  Honestly even when I do my long runs on weekends, I so want to just sprint for the last mile but I avoid doing that as it will screw my avg HR for the run.  

 
It's a little over a week to the trail race. really looking forward to this. Not exactly sure what to expect or what to shoot for. "Just shut up and run, already!" and rf; dbap! are the mantra/goals right now. Given the weather report has rain scheduled everyday starting on Monday up until at least the start of the race, it's probably going to be quite the messy event - which will make things fun but not sure what it does for times, if anything. 

Doing a little strava research/stalking of people that ran the 23K the last couple years and their times vs my times, I'm pretty sure I should be able to do this in under 2 hours assuming nothing dumb happens or the conditions aren't even worse than I could imagine. That would be good for something in the top 20 of ~250 people. So, kind of setting the ABC goals as something like: C - finish and don't regret my effort; B - under 2 hours; A - as fast as possible. 

Thoughts? 

 
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