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Ran a 10k - Official Thread (8 Viewers)
- Thread starter Ned
- Start date
JAA
Footballguy
JAA
Footballguy
What’s with all this sportsmanship bull####?
Team juxt came
Team juxt saw
Team juxt drank the beet juice and BMFd the living daylights out of that chump of a wanna be running slobs teamgrue
Next event is just going to be more of the same. The better team winning and teamgrue losing. GET USED TO IT!!
Someone has to finish second place, not that teamjuxt would know
Team juxt came
Team juxt saw
Team juxt drank the beet juice and BMFd the living daylights out of that chump of a wanna be running slobs teamgrue
Next event is just going to be more of the same. The better team winning and teamgrue losing. GET USED TO IT!!
Someone has to finish second place, not that teamjuxt would know
-OZ-
Footballguy
tri-man 47
Footballguy
Lighten up, Francis! The competition was a means to an end ...motivation to train and race while other racing is shut down; and competition and camaraderie among an unusual group of i-/real friends . While very friendly, it was a wonderfully competitive few days. Half the group set PRs, despite the circumstances and generally limited training. Let's just celebrate those successes and enjoy it together ...no losers here.
The Iguana
Footballguy
Happy is relative. What ever I had sickness wise kicked my butt. Cough and tired for 3.5 weeks. Been working 10-12 hours days for ages with all of my staff
Watching you guys destroy this 5k event was pretty inspirational.
gianmarco
Footballguy
I want to thank all of you guys. Seriously. These last 4 days were so much fun to be a part of. The experiences I've had with so many of you now are things I would have never guessed I'd be a part of. Running has really been a life changing thing for me and I only wish I had started sooner in life. But, I also don't think it would have been the same without you guys here teaching, guiding, supporting, and sharing.
You could try to explain what we just did to other people and they just wouldn't get it. Reading these reports of most of us hallucinating, dry heaving, vomiting, curling up in the grass next to the road for precious seconds in a "meaningless" online competition is just crazy. Yet a ridiculous number of PRs later, and here we are.
I'm not looking forward to this 10K but I'll be there. And best of luck to @JShare87 and @SFBayDuck to heal up soon and join us. I know it sucks being on the sideline and yet you guys still showed up to follow along which is hard to do.
Epic weekend gents.
You could try to explain what we just did to other people and they just wouldn't get it. Reading these reports of most of us hallucinating, dry heaving, vomiting, curling up in the grass next to the road for precious seconds in a "meaningless" online competition is just crazy. Yet a ridiculous number of PRs later, and here we are.
I'm not looking forward to this 10K but I'll be there. And best of luck to @JShare87 and @SFBayDuck to heal up soon and join us. I know it sucks being on the sideline and yet you guys still showed up to follow along which is hard to do.
Epic weekend gents.
gianmarco
Footballguy
June.When is the 10k?
I'll try to run a little this time in prep and hopefully not freak out again....but no promises.
El Floppo
Footballguy
El Floppo
Footballguy
JAA
Footballguy
JAA
Footballguy
We have to wait until June for the next competition? But I have my post race video already planned!!!
gianmarco
Footballguy
Alright, Virtual 10K'ers....
Could use some guidance. I should be starting week 5 of 18 in marathon training. I've completed 0 weeks so far as my time off started 1 week before I was to start.
To recap, it's a modified plan with 3 workouts/week (Tu/Th/Sat) with easy running 3 other days. With that, it averages 35-45 now.
My thinking was to take it easy this week and go for maybe 20-25 miles, all easy running. Make sure the knee feels fine, do a couple 5-6 mile runs and a couple shorter runs. Then, assuming it goes well, try to jump into week 6.
Reasonable? Other suggestions?
Could use some guidance. I should be starting week 5 of 18 in marathon training. I've completed 0 weeks so far as my time off started 1 week before I was to start.
To recap, it's a modified plan with 3 workouts/week (Tu/Th/Sat) with easy running 3 other days. With that, it averages 35-45 now.
My thinking was to take it easy this week and go for maybe 20-25 miles, all easy running. Make sure the knee feels fine, do a couple 5-6 mile runs and a couple shorter runs. Then, assuming it goes well, try to jump into week 6.
Reasonable? Other suggestions?
Harris
Footballguy
What are the 3 workouts/week? And what are the easy days consisting of? Six days per week could be a lot when trying to ramp up from injury IMO. Unless I"m reading that wrong.
I'm usually on the conservative approach regarding training and dealing with injuries though. For example, when I feel something coming on in the middle of a training block I have no issues with shutting it down for three or four days in a row and doing some stretching/core work while the ship rights itself.
I think you're right on track with 20-25 miles/week starting out and getting some base miles in to see how things feel. Coming back from injury I feel that there's no harm in taking it a week at a time and not thinking too much into the future. My advice would be to complete this week's workouts and take note of how the body is feeling overall (sometimes knees can throw other things out of alignment), get some good stretching/core work in and then plan next week over the weekend. You'll have a better idea of what the knee is capable of next week after this week.
MAC_32
Footballguy
I would not do anything > easy between now and after your first stepback week - whenever that is.
gianmarco
Footballguy
This is the plan. It's one speed workout (intervals), one tempo run, one long run. It's a relatively low mileage plan which is why I was modifying the cross-training days to be easy running. Anything from 3-5 miles and I can adjust how I feel. So I can keep it at 5 days to start if need be. I was at 40 mpw prior to shutting things down 6 weeks ago. So the initial plan was to keep the same-ish volume while incorporating the workouts. None of those workouts are going to be terribly difficult as our goal pace is relatively conservative. Those speed workouts I'll be planning a 7:00 pace (like what I just ran yesterday for almost a mile). I can even dial that back to 7:15 to start. The tempo pace is going to be at 8:00-8:15 pace. And our GMP is 8:40 so most of those long runs will be > 9:00.
I don't quite understand what that means. In the link above, I should be starting on the week labeled 14. Next week is when I'd start with #13. Overall it's not a bad week of workouts, I don't think.
Juxtatarot
Footballguy
@El Floppo @JAA Gianmarco was joking. The 10K is the weekend of May 16. The mile is the weekend of June 13.
-OZ-
Footballguy
If things get back on track that's the date of my local sprint tri.
I don't think I'd want to count a mile in that race here, so I need to figure out if running a mile on Thursday is better for the race on Saturday or if I'd be okay to run a quality mile the day after the tri. Thankfully it's not a long race either way. (Will probably go Thursday)
MAC_32
Footballguy
You've ran 29 miles in the last 5 weeks. I think it's a great thing that you identified the source of the problem, but the problem also developed immediately after you raced two times in less than a week, which was some of the first something of substance you had done since...I don't remember when.
I'd focus on (easy running!) raw mileage between now and the mini taper for the 10K with plans on using that race to springboard you into the SoS workouts the plan calls for. Too much, too hard, too soon and you're gonna end up right back where you were at the end of March.
MAC_32
Footballguy
I get it, you are starting behind. You think if you get further behind then it's going to snow ball. But I think you'll surprise yourself. That's why you did all of that volume from Dec-Feb. It'll be a frustrating month, but if you manage this healthy your fitness will bounce back - probably very suddenly.
bushdocda
Footballguy
Step one - overthink it
step 2 - couple of easy weeks with 3-5 runs and 20-30 miles
step 3 - stay easy @ volume, add a few miles at tempo mid run
step 4 - more easy days, add some strides like 20 seconds to a couple
step 5 - more easy days, longer run with a bit of tempo
You’ll know when to go for speed workout. More structured speed seems to re-injure me more in hindsight than doing speed in midst of runs.
JAA
Footballguy
JAA
Footballguy
HAHAHAHAHA - he got me. That ####er. Dont tell him I told you but he is suuuuuuuuch a jerk
JAA
Footballguy
El Floppo
Footballguy
As said, I've already started my taper and this new news changed nothing
How long is the sprint?
Thursday is definitely better...unless you're concerned about fitness or time for the tri.
-OZ-
Footballguy
Definitely concerned about the time for the tri. Just because I want to do well
400 meter open water swim, 15k bike ride, 5k run. I'd love to break my time from 4 years ago (last time I did it) 54:04. Under an hour is the backup goal.
Juxtatarot
Footballguy
It might be nice to get new projected times/goals for the 10K. There were a lot of sandbaggers for the 5K and this weekend's races should give us a better idea.
My goal is 37:11 which is 5:59 pace.
My goal is 37:11 which is 5:59 pace.
ChiefD
Footballguy
gianmarco
Footballguy
I'll fire up a calculator and get times for everyone based on their 5K in a little bit.
Harris
Footballguy
Jack Daniels' VDOT Calculator has an equivalent result that I find to be fairly accurate
ETA: Caveat, most equivalency calculators work better when stepping down in distance because the training for the shorter distance is already built into the control time.
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Zasada
Footballguy
HAHAHAHAH it gives me a 3:15 marathon time and a 1:33 HM, based on my 5K from this weekend. No way on this earth I could do either of those.
Given this, I think it's also being aggressive predicting a 42:18 10K for me.
At this point I'll sign-up for 44:59. Which is more than a minute faster than the 46:03 it predicts if I use my November HM time and calculate down to 10K (instead of up from the 5K).
The Iguana
Footballguy
The Iguana
Footballguy
You could do a 1:33 HM, I'm sure of it. Full marathon is about getting you to eat more cheeseburgers and have some fat to burn late in the race, IMO. You are a lot faster than you give yourself credit for.
Juxtatarot
Footballguy
Dr_Zaius
Footballguy
I think it was a combination of sandbagging and also people finding some very favorable courses. The overperformance would not have been as severe if people had been running loops.
I was considering doing a point to point for the 10K along a rail trail about 30 minutes from me that has a nice decline and will often have a tailwind, but that leads me to the aforementioned conundrum about warmup and cooldown. I will probably do ~1 mile warmup, and the thought of a 5 mile cooldown after a 10K is awful. I might try to start the race at a flattish section, run "uphill" for 1-1.5 miles, then turn around and run the rest of the 10K in the favorable direction.
I don't remember what I put in, but on a fair course I should be able to do 42:30 with a puncher's chance of breaking 42:00, which would be my goal. I'm sure the calculators would put me lower than that, but playing with them in the past the 5K is definitely my strongest distance.
Brony
Footballguy
Everyone just run their fastest mile today and JAA will give us rankings. It's just that simple.
Zasada
Footballguy
I love you guys, and appreciate all the faith you have in me. Based on my 5K this weekend, I feel good that I could run a 1:39 HM right now (back to the fall when I basically did it in training), maybe even a couple minutes faster -- given how I sandbag myself on goals.
But the marathon is a whole different animal. There's something about the 30K mark where I just fall apart. I feel like I could run a strong pace for 30K, but beyond that my muscles just decide they're done.
I would consider it a monumental achievement to BQ (currently 3:20 in my AG), but it feels like it's at least a couple more years of training away.
Harris
Footballguy
Well assuming you've put in the mileage to run those distances it's definitely achievable I would say. I will say that usually the calculators work best when you're stepping down in distance because the shorter distances are built into the longer times that are already achieved.
Zasada
Footballguy
Which is why I feel better deducting a minute from the "down from HM calculation" than sticking with the "up from 5K" calculation.
44:59.
Which is also faster than the time I provided for @Juxtatarot draft decisions!
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The Iguana
Footballguy
I totally know you could do the HM, probably close to 1:30 if you sets your sights on it and got good weather, etc. I'm sure of it. I'm no expert by any means but solving the problem with the marathon seems to be nutritional, imo. You are like 6'10 and weigh like 105. Find a way to keep your body from digesting itself the last 1/4 and you'll be golden!
bushdocda
Footballguy
JD calculator has 15 second / mile differential for 5k to 10k paces.
I think that’s bat #### crazy for me even fit - more likely I have never been fit per se.
I am thinking 7:15 per is my estimate (45 mins). My 47 min est was very baggy. Will spend my training paces 7-715ish and see what route I can dial up.
I think that’s bat #### crazy for me even fit - more likely I have never been fit per se.
I am thinking 7:15 per is my estimate (45 mins). My 47 min est was very baggy. Will spend my training paces 7-715ish and see what route I can dial up.
