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Ran a 10k - Official Thread (3 Viewers)
- Thread starter Ned
- Start date
ChiefD
Footballguy
Zasada
Footballguy
Incredible. I posted a comment on Strava not knowing that it was truly your PR. So awesome. So fast. First three km were all 3:24 pace, on the nose. Now that's some serious pacing.
Congratulations.
bushdocda
Footballguy
My shortest race report ever mostly from internal monologue POV:
I paced up to and back off my ‘line’ a few times. Really struggled to fire the gun myself. Finally did, weird feeling.
Mile 1 - “stay smooth, this is ok/this is not ok, trail is clear, downhill is coming”
Mile 2 - “run the 2nd mile hard. I think I’m going to pull off, no don’t” - watch thankfully buzzes!!
Mile 3 - sounds like Arnold in Total Recall removing the tracking device from his head.
Finish.
I paced up to and back off my ‘line’ a few times. Really struggled to fire the gun myself. Finally did, weird feeling.
Mile 1 - “stay smooth, this is ok/this is not ok, trail is clear, downhill is coming”
Mile 2 - “run the 2nd mile hard. I think I’m going to pull off, no don’t” - watch thankfully buzzes!!
Mile 3 - sounds like Arnold in Total Recall removing the tracking device from his head.
Finish.
El Floppo
Footballguy
Zasada
Footballguy
Freaking Nostradamus, here. Aside from the stains part.
Appreciate the confidence, GB.
El Floppo
Footballguy
I joined. Sent an invite request to the group.
But I don't like it. Not one bit. Harumph.
SteelCurtain
Footballguy
xulf
Footballguy
FBG 5K Race Report
I really had no idea what to expect as this was my first ever 5K race and my 4th race in my running career. I had been training for a HM leading up to this and was realizing before it got cancelled that my goal of ~7:20 pace was probably too aggressive. I would make good progress one week and then my body would realize that I was overtraining the next, resulting in needed rest. During this HM training I did a 3 x 2 Mile at 7:10 pace and was dying at the end of each interval. I was not confident that I could even muster up a ~7:00 pace for the 5K.
Once the HM was cancelled, I moved to the 5K training and got in a couple training runs of 5 x 800 and a 5 x 1000 @ 6:30 with a few 6:45 miles thrown in during other runs. These all hurt to complete and I was in the pain cave at the end of each interval. The only saving grace was that I read on a 5K training plan that if you can complete a 5 x 1000 at a specific pace, you can run a full 5K at that same pace. I thought they were full of sh!t.
It was cold as hell this morning at 33 degrees and feels like “26”. I thought about pushing it to later today or tomorrow but I needed an early morning run (lots of roundabouts) and the route I found lined up with the wind today (but not tomorrow). Hat, gloves, long sleeve, shorts – lets go!
Mile 1 – 6:24 (HR 159)
My goal was to be ~6:45 on the first mile and hope I had some steam left for the rest of the race after the downhill. My HR goal was to average ~165/172/178 for the three miles.
I go to the starting block and tried to get myself ready to go. My HR was high all morning due to nerves and waiting for it to settle down was appearing to be futile. I said screw it and we are off. Hit roundabout #1 pretty quickly and had no issues. This was the steepest downhill of the route and when I look down my pace was 6:15 and new I needed to slow up. I tried pulling back, but the slope kept me going faster than I intended and I wasn’t about to try and brake. I check my HR around .5 miles and I my HR is only 165..OK, lets keep going.
Mile 2 – 6:33 (HR 174)
I very much thought I over did it in the first mile and was mentally preparing for a fade in mile 2 and 3. I was contemplating if I would be able to hold on to 6:45/6:50 and thought that my final time would be better than I hoped if I could just hold on. I keep on going, trying to avoid looking at the watch too much, but every time I did, I saw that I was hovering in the 6:30s. I navigate roundabout #2 at the .5 mile point with only a minor scare that I sprinted in front of. And at this point, I decided screw it and went for a 6:30ish goal for the mile.
Mile 3/3.1 – 6:33 (HR 180)
I have roundabout #3 (the biggest) to cross but I can bail out to the right if I need to. I come up to it and all is luckily clear, and I sprint across the road. I am hating myself at this point. I am thinking
Finishing time -- 20:12 / 6:29 pace
So glad we did this. I destroyed what I thought I could do. I hurt.
I really had no idea what to expect as this was my first ever 5K race and my 4th race in my running career. I had been training for a HM leading up to this and was realizing before it got cancelled that my goal of ~7:20 pace was probably too aggressive. I would make good progress one week and then my body would realize that I was overtraining the next, resulting in needed rest. During this HM training I did a 3 x 2 Mile at 7:10 pace and was dying at the end of each interval. I was not confident that I could even muster up a ~7:00 pace for the 5K.
Once the HM was cancelled, I moved to the 5K training and got in a couple training runs of 5 x 800 and a 5 x 1000 @ 6:30 with a few 6:45 miles thrown in during other runs. These all hurt to complete and I was in the pain cave at the end of each interval. The only saving grace was that I read on a 5K training plan that if you can complete a 5 x 1000 at a specific pace, you can run a full 5K at that same pace. I thought they were full of sh!t.
It was cold as hell this morning at 33 degrees and feels like “26”. I thought about pushing it to later today or tomorrow but I needed an early morning run (lots of roundabouts) and the route I found lined up with the wind today (but not tomorrow). Hat, gloves, long sleeve, shorts – lets go!
Mile 1 – 6:24 (HR 159)
My goal was to be ~6:45 on the first mile and hope I had some steam left for the rest of the race after the downhill. My HR goal was to average ~165/172/178 for the three miles.
I go to the starting block and tried to get myself ready to go. My HR was high all morning due to nerves and waiting for it to settle down was appearing to be futile. I said screw it and we are off. Hit roundabout #1 pretty quickly and had no issues. This was the steepest downhill of the route and when I look down my pace was 6:15 and new I needed to slow up. I tried pulling back, but the slope kept me going faster than I intended and I wasn’t about to try and brake. I check my HR around .5 miles and I my HR is only 165..OK, lets keep going.
Mile 2 – 6:33 (HR 174)
I very much thought I over did it in the first mile and was mentally preparing for a fade in mile 2 and 3. I was contemplating if I would be able to hold on to 6:45/6:50 and thought that my final time would be better than I hoped if I could just hold on. I keep on going, trying to avoid looking at the watch too much, but every time I did, I saw that I was hovering in the 6:30s. I navigate roundabout #2 at the .5 mile point with only a minor scare that I sprinted in front of. And at this point, I decided screw it and went for a 6:30ish goal for the mile.
Mile 3/3.1 – 6:33 (HR 180)
I have roundabout #3 (the biggest) to cross but I can bail out to the right if I need to. I come up to it and all is luckily clear, and I sprint across the road. I am hating myself at this point. I am thinking
- what have you gotten yourself into?
- you went out too fast
- you’re an idiot
- you’re going to have to walk of shame the last half mile
Finishing time -- 20:12 / 6:29 pace
So glad we did this. I destroyed what I thought I could do. I hurt.
Last edited by a moderator:
bushdocda
Footballguy
gianmarco
Footballguy
Alex P Keaton
Footballguy
Looks like I’ll need to run way faster than that projection. Probably to the point of throwing up at the end. Jesus.For those keeping score at home, here's where we're left at with predicted times:
Juxt's team
Mac -- 16:59
Tri -- 21:45
Floppo -- 23:00
APK -- 26:00
Grue's team
Harris -- 19:45
Brony 20:25
Mrs. Gianmarco -- 22:30
SayWhat -- 22:30
gianmarco
Footballguy
Updated with Tri's result. Now we're at same avg pace of 6:39. 20:39 for Juxt vs. 20:40 for Grue.For those keeping score at home, here's where we're left at with predicted times:
Juxt's team
Mac -- 16:59
Tri -- 21:45
Floppo -- 23:00
APK -- 26:00
Grue's team
Harris -- 19:45
Brony 20:25
Mrs. Gianmarco -- 22:30
SayWhat -- 22:30
ChiefD
Footballguy
1st FBG 5K Shovel Run Race Report
So....against my wishes someone decided to pick me for my team. As you all know from my persistent whining and such, my running mood has been terrible. And really, my everyday mood. Just lots of moving parts right now - much the same for everyone I am sure.
But @gruecd decided to pick me, so I went out this morning to try and reward his faith and do this race justice.
After @gianmarco went out yesterday and smashed it on limited running lately, I knew I "should" be able to get somewhat close to that. My previous PR was 22:53, and I thought I could probably get close to that. I chose the perfect day and the perfect course. 33 degrees at the gun and a very slight breeze from the west/southwest. The breeze would not really help or hurt me. It was perfect.
I wore shorts.
Mile 1: 7:09 pace, 181 HR
This section is basically downhill with a little uptick at the end. I was shooting to average 7:10 on my watch throughout the race, so I was good here. My one major intersection I was worried about was in this stretch, but I hit it right when it turned green. The running gods were smiling on me.
Mile 2: 7:24 pace, 185 HR
This section was going to be my hardest and I knew it going in. There is an uphill section here that is pretty tough - about 25 feet of elevation over about two tenths of a mile. I knew going in I would lose a little speed here, but after I hit this point it was all downhill again.
When I mapped this route out originally, I had planned to cut this corner out to remain on a flatter plane. But I decided to keep it honest. I figured since I chose a net downhill route that an uphill section would add a small bit of integrity to this route.
This corner also has a BBQ joint there, so the smell of BBQ cooking this morning was awesome. There is also a Home Depot here. I briefly thought about running in and buying a new shovel, but figured that would slow me down a bit. As we all know, every second counts today.
Mile 3: 7:18 pace, 188 HR
I'm feeling good but hurting. Right about mile 2.6 this thought popped into my head: " @Zasada is probably crapping himself over a trash can right now." I tried to dig deep here and pick up a little speed because I could feel myself fading a bit. I was able to do it, as my average pace on my watch went down. So I was proud of that moment.
Mile .13: 7:05 pace, 187 HR
Just a strong little kick to the line and I was done.
22:50, so a PR by 3 seconds. Not sure why someone put 22:34 on the spreadsheet, but that wasn't me. So I changed it back to 22:50.
Summary
To be honest, I'm disappointed in this result. I am capable of so much better. The last 5 weeks have been tough, and I need to be mentally stronger than what I have shown. With normal training I should be able to crush that number.
However, on the other side of the coin I'm glad to pull that out and at least give our team a chance. I have felt since the relay that my performance there was disappointing for the team, and I didn't want to do that again.
Thanks to @gruecd for believing in what I had.
So....against my wishes someone decided to pick me for my team. As you all know from my persistent whining and such, my running mood has been terrible. And really, my everyday mood. Just lots of moving parts right now - much the same for everyone I am sure.
But @gruecd decided to pick me, so I went out this morning to try and reward his faith and do this race justice.
After @gianmarco went out yesterday and smashed it on limited running lately, I knew I "should" be able to get somewhat close to that. My previous PR was 22:53, and I thought I could probably get close to that. I chose the perfect day and the perfect course. 33 degrees at the gun and a very slight breeze from the west/southwest. The breeze would not really help or hurt me. It was perfect.
I wore shorts.
Mile 1: 7:09 pace, 181 HR
This section is basically downhill with a little uptick at the end. I was shooting to average 7:10 on my watch throughout the race, so I was good here. My one major intersection I was worried about was in this stretch, but I hit it right when it turned green. The running gods were smiling on me.
Mile 2: 7:24 pace, 185 HR
This section was going to be my hardest and I knew it going in. There is an uphill section here that is pretty tough - about 25 feet of elevation over about two tenths of a mile. I knew going in I would lose a little speed here, but after I hit this point it was all downhill again.
When I mapped this route out originally, I had planned to cut this corner out to remain on a flatter plane. But I decided to keep it honest. I figured since I chose a net downhill route that an uphill section would add a small bit of integrity to this route.
This corner also has a BBQ joint there, so the smell of BBQ cooking this morning was awesome. There is also a Home Depot here. I briefly thought about running in and buying a new shovel, but figured that would slow me down a bit. As we all know, every second counts today.
Mile 3: 7:18 pace, 188 HR
I'm feeling good but hurting. Right about mile 2.6 this thought popped into my head: " @Zasada is probably crapping himself over a trash can right now." I tried to dig deep here and pick up a little speed because I could feel myself fading a bit. I was able to do it, as my average pace on my watch went down. So I was proud of that moment.
Mile .13: 7:05 pace, 187 HR
Just a strong little kick to the line and I was done.
22:50, so a PR by 3 seconds. Not sure why someone put 22:34 on the spreadsheet, but that wasn't me. So I changed it back to 22:50.
Summary
To be honest, I'm disappointed in this result. I am capable of so much better. The last 5 weeks have been tough, and I need to be mentally stronger than what I have shown. With normal training I should be able to crush that number.
However, on the other side of the coin I'm glad to pull that out and at least give our team a chance. I have felt since the relay that my performance there was disappointing for the team, and I didn't want to do that again.
Thanks to @gruecd for believing in what I had.
xulf
Footballguy
ChiefD
Footballguy
ChiefD
Footballguy
A.Ok 10k friends...Looking for advises-
I have a 5k race to do today or tomorrow but havent run a step in 3 weeks. Should I:
A- go out today and say #### it
B- do a shakeout today of a couple miles and hope that that doesn't tire me out for doing the 5k tomorrow.
ChiefD
Footballguy
gruecd
Footballguy
MAC_32
Footballguy
That wasn't a predicted time. That was a goal time. I'm not a sand bagger like the rest of you mother ####ers.
MAC_32
Footballguy
Osaurus
Footballguy
You’re all running in Florida?Man. Some of you guys found some beautiful routes. Zero elevation gain over a full 5K? That’s amazing.
gianmarco
Footballguy
ChiefD
Footballguy
gruecd
Footballguy
Required reading if you wanna really understand what it means to be a BMF: Can't Hurt Me: Master Your Mind and Defy the Odds
Last edited by a moderator:
gruecd
Footballguy
MAC_32
Footballguy
Zasada
Footballguy
FBG Virtual 5K Race Report #Team@Juxtatarot
Even if you don't read the whole thing, please read last paragraph. That's the important part.
Preamble
I'm a whiny #####. Legs have been shot for the last few months. Did a lot of whining. Was decidedly unexcited about the virtual 5K until @gruecd, @-OZ-, @bushdocda, @pbm107 times started rolling-in. Then, like this thread always seems to, I started to get excited, nervous, and scared.
Pre-Race & Warmup
Woke up feeling like I always do. Not wanting to run. Having no confidence. So I intentionally loaded up on caffeine (a confidence-booster for me) and got onto the FBG 10K thread (the biggest confidence booster one could ever be as lucky to have). After a few minutes of both, I was getting pumped. Some neurostim on the stairs, a Picky Bar, and off I go.
Haven't run 5K pace in ages. Captain @Juxtatarot recommended a 3K WU, so that's what I did. Played some of my favourite tunes (rarely run with music, instead I listen to economics and technology podcasts, but today I need some music). First 1K of the WU boosted my confidence, as I ran it faster than I've run the first 1K of any run in the last month, or longer. Second 1K I did some strides to get a feel for what my target 5K pace felt like. Third 1K was easy pace. Then walked to my planned start line. Fired-up my EDM playlist, led by the Allan Walker remix of Sia's Move Your Body. I have started every race I have ever run with that song, going back to my first 5K 2.5 years ago.
1K (Going metric, deal with it) - 3:48/km, 6:05/mi, 149 HR
I ran what felt "fast" but not "sprint", and after that first K rang in my headset and listed my pace, I was shocked with the fact that a) I was still running, because in the past, that pace would force me to stop after 800m; and b) it's didn't feel as hard as it should. The sun had just started to come up, and I passed a few people on my chosen course, a very popular (wide) sidewalk in my neighbourhood. "Look at me! I'm a #BMF running fast."
2K - 4:08/km, 6:40/mi, 153 HR
After the fast 1K, as much as it felt easier than it should have, I eased-up a bit knowing that it wasn't sustainable. I wanted to ease to 4:00/km, so this was a little slower than my in-the-moment plan, but it's still much faster than I thought I'd be running.
3K - 4:07/km, 6:37/mi, 159 HR
The route I chose is a section of the usual 10K/20K/25K route I always run in my neighbourhood, and my one concern about it is that there's a downhill with tight switchbacks. I never ran those fast before. In this case, the downhill was fast, but the switchbacks robbed energy as I had to plant to change direction on each one. Got through them but figured it cost me more inertia than the downhill gave me. And I knew my one hill was in front of me. I ran up it hard ("you're a #BMF who eats mountains for breakfast, this hill isn't going to stop you")and it hurt, but it felt good when I hit the crest. "Almost to the 3K point, hang in there, Zasada".
4K - 4:13/km, 6:46/mi, 157 HR
The ~80% section of any race is always the hardest for me. Deep enough in to feel the agony, not close enough to the finish to look forward to it being over. Through this section, I just tried to bring my pace up, and then have to ease a bit as I felt that it wasn't sustainable.
5K - 4:07/km, 6:37/mi, 155 HR
Looking at Strava after the fact, I don't think my watch was reading my HR correctly. At least it doesn't seem to correlate with perceived effort during the run. Sections where I knew I was hurting, the HR was low and vice-versa. Early in the last km, I knew I was going to PR, and that's actually a bad thing. It gives me an excuse to ease off. So I kept hammering myself, saying "EARN YOUR DRAFT SLOT, #####". "DON'T EASE UP, THIS ISN'T JUST ABOUT YOUR PR". I tried to push my stride length as increasing my cadence was making me run "sloppy". At the 4.5km point I started checking my watch every 100m. "When is this going to be over?" "Just run." Check watch. "Only a few hundred meters left. Think about having drinks tonight with the FBGs and not being ashamed of your time. Finish hard for that." I ran the last 500m at a pace faster than the rest of the race, outside of the first 1K. My watch finally beeped, and despite planning to run through the finish line a hundred meters to "make sure", I stopped, dropped my hands to my knees and dry-heaved a few times. That was it. Stopped watch.
Finish - 20:22 - 4:04/km, 6:32/mi. PR! So I have improved from the fall! Big confidence boost.
Thanks, guys, for arranging this race. A great idea. But thank you the most just for being as awesome as you are. Logging-in to this thread this morning pumped me up so much and gave me confidence to go out and try for a PR when I really didn't think I had it in me. You guys are so supportive, whether I run a 9:00 mile or a 7:00 mile. Irrespective of that being fast or slow for you. Thank you for this. It matters more than I ever thought an online message board could. Hopefully we can still have drinks tonight. Would like to e-meet some of you for the first time!
Even if you don't read the whole thing, please read last paragraph. That's the important part.
Preamble
I'm a whiny #####. Legs have been shot for the last few months. Did a lot of whining. Was decidedly unexcited about the virtual 5K until @gruecd, @-OZ-, @bushdocda, @pbm107 times started rolling-in. Then, like this thread always seems to, I started to get excited, nervous, and scared.
Pre-Race & Warmup
Woke up feeling like I always do. Not wanting to run. Having no confidence. So I intentionally loaded up on caffeine (a confidence-booster for me) and got onto the FBG 10K thread (the biggest confidence booster one could ever be as lucky to have). After a few minutes of both, I was getting pumped. Some neurostim on the stairs, a Picky Bar, and off I go.
Haven't run 5K pace in ages. Captain @Juxtatarot recommended a 3K WU, so that's what I did. Played some of my favourite tunes (rarely run with music, instead I listen to economics and technology podcasts, but today I need some music). First 1K of the WU boosted my confidence, as I ran it faster than I've run the first 1K of any run in the last month, or longer. Second 1K I did some strides to get a feel for what my target 5K pace felt like. Third 1K was easy pace. Then walked to my planned start line. Fired-up my EDM playlist, led by the Allan Walker remix of Sia's Move Your Body. I have started every race I have ever run with that song, going back to my first 5K 2.5 years ago.
1K (Going metric, deal with it) - 3:48/km, 6:05/mi, 149 HR
I ran what felt "fast" but not "sprint", and after that first K rang in my headset and listed my pace, I was shocked with the fact that a) I was still running, because in the past, that pace would force me to stop after 800m; and b) it's didn't feel as hard as it should. The sun had just started to come up, and I passed a few people on my chosen course, a very popular (wide) sidewalk in my neighbourhood. "Look at me! I'm a #BMF running fast."
2K - 4:08/km, 6:40/mi, 153 HR
After the fast 1K, as much as it felt easier than it should have, I eased-up a bit knowing that it wasn't sustainable. I wanted to ease to 4:00/km, so this was a little slower than my in-the-moment plan, but it's still much faster than I thought I'd be running.
3K - 4:07/km, 6:37/mi, 159 HR
The route I chose is a section of the usual 10K/20K/25K route I always run in my neighbourhood, and my one concern about it is that there's a downhill with tight switchbacks. I never ran those fast before. In this case, the downhill was fast, but the switchbacks robbed energy as I had to plant to change direction on each one. Got through them but figured it cost me more inertia than the downhill gave me. And I knew my one hill was in front of me. I ran up it hard ("you're a #BMF who eats mountains for breakfast, this hill isn't going to stop you")and it hurt, but it felt good when I hit the crest. "Almost to the 3K point, hang in there, Zasada".
4K - 4:13/km, 6:46/mi, 157 HR
The ~80% section of any race is always the hardest for me. Deep enough in to feel the agony, not close enough to the finish to look forward to it being over. Through this section, I just tried to bring my pace up, and then have to ease a bit as I felt that it wasn't sustainable.
5K - 4:07/km, 6:37/mi, 155 HR
Looking at Strava after the fact, I don't think my watch was reading my HR correctly. At least it doesn't seem to correlate with perceived effort during the run. Sections where I knew I was hurting, the HR was low and vice-versa. Early in the last km, I knew I was going to PR, and that's actually a bad thing. It gives me an excuse to ease off. So I kept hammering myself, saying "EARN YOUR DRAFT SLOT, #####". "DON'T EASE UP, THIS ISN'T JUST ABOUT YOUR PR". I tried to push my stride length as increasing my cadence was making me run "sloppy". At the 4.5km point I started checking my watch every 100m. "When is this going to be over?" "Just run." Check watch. "Only a few hundred meters left. Think about having drinks tonight with the FBGs and not being ashamed of your time. Finish hard for that." I ran the last 500m at a pace faster than the rest of the race, outside of the first 1K. My watch finally beeped, and despite planning to run through the finish line a hundred meters to "make sure", I stopped, dropped my hands to my knees and dry-heaved a few times. That was it. Stopped watch.
Finish - 20:22 - 4:04/km, 6:32/mi. PR! So I have improved from the fall! Big confidence boost.
Thanks, guys, for arranging this race. A great idea. But thank you the most just for being as awesome as you are. Logging-in to this thread this morning pumped me up so much and gave me confidence to go out and try for a PR when I really didn't think I had it in me. You guys are so supportive, whether I run a 9:00 mile or a 7:00 mile. Irrespective of that being fast or slow for you. Thank you for this. It matters more than I ever thought an online message board could. Hopefully we can still have drinks tonight. Would like to e-meet some of you for the first time!
Last edited by a moderator:
-OZ-
Footballguy
Whichever you think will result in the slowest 5K time. You’ve got this!Ok 10k friends...Looking for advises-
I have a 5k race to do today or tomorrow but havent run a step in 3 weeks. Should I:
A- go out today and say #### it
B- do a shakeout today of a couple miles and hope that that doesn't tire me out for doing the 5k tomorrow.
El Floppo
Footballguy
I think they both do- win/win!Whichever you think will result in the slowest 5K time. You’ve got this!
bushdocda
Footballguy
gianmarco
Footballguy
Zasada
Footballguy
Zasada
Footballguy
Is it just me, or does @The Iguana's photo on his 5K run make him look like some kind of badass biker gang dude?
Dr_Zaius
Footballguy
Great run xulf! That 5 x 1000 at 5K pace work out you did was no joke. When I saw that I knew you were going to destroy your expectations, because that is a bear of workout. To me, trying to hold intervals at 5K pace for anything over 400m is brutal.
