SteelCurtain
Footballguy
I run in Clifton 4's (I had a bunch left over when I bought them on clearance, so i can't speak to the Clifton 5's or 6's) and I also run in Brooks Ghost. REI is only saving you $20 on the Brooks.
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Ran a 10k - Official Thread (6 Viewers)
- Thread starter Ned
- Start date
gianmarco
Footballguy
I was watching a couple things on running efficiency and found these 2 videos. I know this doesn't really apply to most here already as most of you have been running a long time and are quite successful at it, but still thought it was worth a watch. Kind of crazy how quickly and much he changed that guy's running form in the video.
Falling position
Unweighting
Falling position
Unweighting
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gruecd
Footballguy
bushdocda
Footballguy
I read the Pose book a few years ago and it didn’t sink in. 2nd video is very interesting. I feel a lot of weight in my shoulders when running, would love to ‘unweight’ them.
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MAC_32
Footballguy
Thought of this as I was hobbling around this morning. I'm fine now, but it was 10 am before there was anything efficient about any of my movement. It's a solid 2 hours before my body is ready to go and the bear attack threat has been neutralized. And it's a rarity I can actually go workout at that time. C'est la'vie
Zasada
Footballguy
Physically, I think I actually run better in the afternoon. But mentally, I have to run in the morning. Always eat my veggies before dessert. Do my chores before watching football. Provide the foot rub before the...
Much prefer to revel in the satisfaction of having the day's run behind me, rather than looming over me.
Oh, and then there's the heat issue. My head explodes just thinking about running in the sun in 98F.
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tri-man 47
Footballguy
I feel really bad for you guys as you go through the aging process.MAC_32 said:
gianmarco
Footballguy
tri-man 47
Footballguy
Dr_Zaius
Footballguy
MAC_32 said:
Last year, because I am a weirdo, I dumped all of my runs into a statistical program and was trying to analyze them. This is mixing everything together (year, distance, etc.), but the pace vs. time of day is quite interesting:Zasada said:
Hour Median Speed (mph)
7 7.25
8 7.09
9 7.09
10 7.27
11 7.33
12 7.24
13 7.29
14 7.38
15 7.39
16 7.32
17 7.47
18 7.44
19 7.36
20 7.36
21 7.22
22 7.40
23 7.35
So, it actually forms a curve with a fairly distinct shape, with form peaking around 5PM. Can't find it right now, but I read a few years back that physically you're at your best 8-12 hours after you wake up, which matches up fairly well with my curve. And yes, I have more runs at 11PM than 6AM
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SFBayDuck
Footballguy
El Floppo
Footballguy
El Floppo
Footballguy
I'm clearly misreading that chart where it says (to me) that you're fastest at 8 and 9am, slowest at 5 and 6 pm? Unless those numbers on the left mean something other than military time? Or that peaking form means slower?Last year, because I am a weirdo, I dumped all of my runs into a statistical program and was trying to analyze them. This is mixing everything together (year, distance, etc.), but the pace vs. time of day is quite interesting:
Hour Median Pace (mph)
7 7.25
8 7.09
9 7.09
10 7.27
11 7.33
12 7.24
13 7.29
14 7.38
15 7.39
16 7.32
17 7.47
18 7.44
19 7.36
20 7.36
21 7.22
22 7.40
23 7.35
So, it actually forms a curve with a fairly distinct shape, with form peaking around 5PM. Can't find it right now, but I read a few years back that physically you're at your best 8-12 hours after you wake up, which matches up fairly well with my curve. And yes, I have more runs at 11PM than 6AM
gianmarco
Footballguy
Or that mph means miles per hour. That high dew point you've been around is messing you up.
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Dr_Zaius
Footballguy
This is correct, although in Flop's defense, it does say "pace" - I should have listed it as median speed - will edit.
I would have preferred it in min/mile, but I had to convert it or else the software wouldn't work as it thought they were times of day. Speaking of speed, does mph mean anything to any of you guys? I never use the treadmill, so it's very foreign to me. I know 7.5 and 10 because they convert easily, but that's about it.
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El Floppo
Footballguy
gruecd
Footballguy
Ha! I’m not into that stuff where you spend a bunch of time hiking/walking. That’s why you’ll prob never see me do a 100-miler or anything that’s super technical or has a ton of vert. If I enter a run, I want to RUN.
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gianmarco
Footballguy
tri-man 47
Footballguy
bushdocda
Footballguy
You should be able to get a sense of the pace of you click the red ‘view analysis’ bar/button. I think you can see more on desktop. Not sure about pay side.
bushdocda
Footballguy
Just got email that running shop got green light for 2 in person races in July, 4 mile and a 5k. 4 mile race is sold out. Pasted some details and the stagger starts below. I’ve become really back and forth emotionally on the whole situation. I’d be more optimistic if cases weren’t popping everywhere. Stagger makes sense, can’t tell the limit on racers though.
“We're Ready to Race!
After submitting detailed race plans to the Town of Bel Air and Harford County Health Department, and based on the latest guidance from Maryland Governor Larry Hogan, we are very excited to announce that we have been approved to hold two in-person races in Harford County next month. The Asics Independence Day 4 Miler presented by Independent Brewing Company, and the Moonlight 5K presented by Brooks have been two of our favorite events, and we have created virtual options for both races for those who cannot or do not wish to attend in-person. You can read our event plans for both races on their respective websites. A tremendous amount of thought and preparation have gone into creating a safe return to racing, and we hope you will consider joining us if you are comfortable!”
race 1- If you register for the in-person event, you will be asked to select a 5-minute starting window between 7 and 9am, which will be your designated time to report to the starting line.
race 2- When registering for the in-person event, you will be asked to select a 10-minute starting window between 7 and 8:30pm, which will be your designated time to report to the starting line. Runners and walkers will stage by wave (25 people per wave) in the upper Equestrian Center pavilion, and be directed by race staff to begin any time during that 10-minute period.
“We're Ready to Race!
After submitting detailed race plans to the Town of Bel Air and Harford County Health Department, and based on the latest guidance from Maryland Governor Larry Hogan, we are very excited to announce that we have been approved to hold two in-person races in Harford County next month. The Asics Independence Day 4 Miler presented by Independent Brewing Company, and the Moonlight 5K presented by Brooks have been two of our favorite events, and we have created virtual options for both races for those who cannot or do not wish to attend in-person. You can read our event plans for both races on their respective websites. A tremendous amount of thought and preparation have gone into creating a safe return to racing, and we hope you will consider joining us if you are comfortable!”
race 1- If you register for the in-person event, you will be asked to select a 5-minute starting window between 7 and 9am, which will be your designated time to report to the starting line.
race 2- When registering for the in-person event, you will be asked to select a 10-minute starting window between 7 and 8:30pm, which will be your designated time to report to the starting line. Runners and walkers will stage by wave (25 people per wave) in the upper Equestrian Center pavilion, and be directed by race staff to begin any time during that 10-minute period.
xulf
Footballguy
El Floppo
Footballguy
given what I'm seeing down here in OC, I predict a complete ####-show. but I'd still be tempted to do it.
given that the marathon is cancelled, I don't see any races in NYC until 2021.
we're heading back on Tuesday. trying to maximize my running time down here while I still can.
gianmarco
Footballguy
FWIW, I looked into a backup plan in case they don't get the go ahead for the Jack and Jill next month.
Fargo moved their race from May to August and it's a go. There's a marathon, half marathon, 10K, 5K and a couple other races I believe. So if someone is looking to race, it's 2 months from now. Average temps there seem to be upper 50s, maybe low 60s and it's completely flat.
Fargo
Fargo moved their race from May to August and it's a go. There's a marathon, half marathon, 10K, 5K and a couple other races I believe. So if someone is looking to race, it's 2 months from now. Average temps there seem to be upper 50s, maybe low 60s and it's completely flat.
Fargo
gianmarco
Footballguy
Yes, on the desktop version you can click on "laps" if you hit the lap button on your watch.
I'm sure MapMyRun has it too, though.
El Floppo
Footballguy
Sorry...watch?
Thanks. This and Bushdoctas post pointed me in the right direction to the desktop.
sho nuff
Footballguy
Been away a while...
First off...congrats to @gruecd...great news seeing that on facebook.
My own running took its ups and downs over the years fighting injuries and excuses and just some personal issues.
I took to getting myself in better shape again right before the pandemic...actually in Lent giving up hard alcohol for lent (and not really had much since...but still enjoy a couple beers here and there) and gave up chips. That turned into slowly working back up to running a bit more and getting back into my bike some as well. A few setbacks with a balky calf through the end of April and much of May...now working back up to alternating between 2 runs/3 bike rides one week to 3 runs/2 rides the next. Not pushing anything over 4-5 mile runs at this point and not sure how much I will. My rides are usually in the 13-15 mile range for about an hours worth of time...though, every other week that 3rd ride is a 20 miler to go about an hour and a half. The other 2 days a week sort of just depends how my legs are feeling and body...some days its a good hour walk to loosen up...then there are days I mow or other yard work...work out if I didn't any of the run or ride days. Just something to keep active. Though, Sundays are usually walk with my wife and sometimes our daughter walks with us. The 15 year old boy...nah, he is too cool to walk with the family.
Has helped me feel a lot better, drop some weight...and with everyone home all the time gives me that hour + out of the house on my own.
Still in awe of the miles you all pile up...not sure I can ever do even what I was doing much less that...but definitely draw a bit of inspiration from you all.
First off...congrats to @gruecd...great news seeing that on facebook.
My own running took its ups and downs over the years fighting injuries and excuses and just some personal issues.
I took to getting myself in better shape again right before the pandemic...actually in Lent giving up hard alcohol for lent (and not really had much since...but still enjoy a couple beers here and there) and gave up chips. That turned into slowly working back up to running a bit more and getting back into my bike some as well. A few setbacks with a balky calf through the end of April and much of May...now working back up to alternating between 2 runs/3 bike rides one week to 3 runs/2 rides the next. Not pushing anything over 4-5 mile runs at this point and not sure how much I will. My rides are usually in the 13-15 mile range for about an hours worth of time...though, every other week that 3rd ride is a 20 miler to go about an hour and a half. The other 2 days a week sort of just depends how my legs are feeling and body...some days its a good hour walk to loosen up...then there are days I mow or other yard work...work out if I didn't any of the run or ride days. Just something to keep active. Though, Sundays are usually walk with my wife and sometimes our daughter walks with us. The 15 year old boy...nah, he is too cool to walk with the family.
Has helped me feel a lot better, drop some weight...and with everyone home all the time gives me that hour + out of the house on my own.
Still in awe of the miles you all pile up...not sure I can ever do even what I was doing much less that...but definitely draw a bit of inspiration from you all.
gruecd
Footballguy
tri-man 47
Footballguy
El Floppo
Footballguy
Btw- First time I've ever run three days in a row...or at least since soccer preseason in college. Trying really hard to heed all the advice you guys have been slinging in here to keep me healthy. Plan on running every day until we leave on Tuesday and then play it by ear back in NYC.
gianmarco
Footballguy
It works.
I find I feel better when I don't take many rest days. As long as you aren't significantly increasing mileage and keeping it easy on most runs, you should be fine. Just avoid that gray zone running that isn't slow enough to work you aerobically/recover or fast enough to work your anaerobic system.
ETA -- It also helps with motivation when it just becomes routine to run every day. 6 days per week and resting one day is ideal, IMO, if you can get in the routine.
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gianmarco
Footballguy
To be clear, this was @gruecd's idea to look for a backup option. It was brilliant so that training isn't wasted in case next month's race is cancelled.gruecd said:
Truly lucky to have him. We all are.
ETA -- I have no financial gains to disclose in the above post.
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gruecd
Footballguy
ChiefD
Footballguy
ChiefD
Footballguy
Just found out someone in my office has a family member test positive for Covid.
Nice knowing you guys. It's been a run.....
In lieu of flowers set up a gofundme page so we can send @gruecd and @gianmarco on a well deserved honeymoon.
Nice knowing you guys. It's been a run.....
In lieu of flowers set up a gofundme page so we can send @gruecd and @gianmarco on a well deserved honeymoon.
tri-man 47
Footballguy
Can we use your shovel collection to give you a proper FBG BMF burial? If you'll fit inside your grill, we could bury you in that and really save on expenses.
El Floppo
Footballguy
xulf
Footballguy
When do you all typically retire your shoes? I have 400 miles on my Hoka Rincons. There is nothing wrong structurally, but they clearly have lost the out of the box feel. I rotate 3 pairs of shoes, so I only use them once or twice a week.
Any general consensus as when to hang them up?
Any general consensus as when to hang them up?
gianmarco
Footballguy
gruecd
Footballguy
gianmarco
Footballguy
Serious answer is it depends.
You'll see 300-500 miles, on average. But some shoes last longer, some last shorter. Also, if you're bigger/weigh more, they generally won't last as long.
The midsole is what you're worried about not working anymore as the outsole and topsole are still fine on most shoes unless you're @MAC_32 and keep them forever or you're talking about something like Vaporflys that wear out much faster. If it isn't responding like it should or you're getting soreness and you've hit that specified mileage, it's probably time to retire them.
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gianmarco
Footballguy
So, Jack and Jill not happening next month. :(
Latest update is they are moving the date to late August or early September (should decide by Monday). That would be the same weekend as Fargo or the following week.
It at least gives me an extra few weeks to train and catch up for my time lost but hate it for my wife which is who this race is for.
So, as she's doing Hanson's, which is 18 weeks long, what's the best way to adjust for the extra 5-6 weeks now? She's currently on week 14 of the 18 week plan.
If it matters at all, we have absolutely brutal weather for the next 10 days with temps in the 90s and dew point of 70+ every day for the next week at least.
@JShare87
Latest update is they are moving the date to late August or early September (should decide by Monday). That would be the same weekend as Fargo or the following week.
It at least gives me an extra few weeks to train and catch up for my time lost but hate it for my wife which is who this race is for.
So, as she's doing Hanson's, which is 18 weeks long, what's the best way to adjust for the extra 5-6 weeks now? She's currently on week 14 of the 18 week plan.
If it matters at all, we have absolutely brutal weather for the next 10 days with temps in the 90s and dew point of 70+ every day for the next week at least.
@JShare87
ChiefD
Footballguy
Well, dammit.
And yeah, the weather is getting brutal already here. So running speed workouts is going to be a challenge. Maybe for the next week run a majority of easy runs just to take a speed break during his hot stretch, then see what the weather does.
I'm guessing she could just go back 5 weeks and start from there, but man - she is damn near at peak condition now or close to it. I feel for her, man.
And you for that matter.
gianmarco
Footballguy
The other thing to consider is she's been "on" since December 1st. 3 months straight of 40 mpw to base build plus some HM training mixed in for our race in early March. Then dove right into marathon training after a week recovery.
Certainly thinking no speed work this week and maybe just stepping back one additional week, but that all ####s with the whole cumulative fatigue process that is the basis of Hanson's.
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bushdocda
Footballguy
Good point. Was going to suggest a step back week or 10 days once you figure out the next target date. And if you were considering a slightly longer taper, then moving back 4 weeks to around the start of strength workouts with a step back week preceding and a bit longer taper fills in 6 weeks.
