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Ran a 10k - Official Thread (16 Viewers)
- Thread starter Ned
- Start date
SFBayDuck
Footballguy
My college buddy “ultra crew,” Jim and Surf, and I are kicking around the idea of doing either R2R2R or Tahoe Rim Trail next year. I think we’ve settled on TRT, 170 miles with about 24K in elevation. It normally takes 10-15 days, we’d probably look to do it 7 or 8 I think. It’s a pretty good first through hike in that you pass through towns several times and can eat and restock and you’re never really that far out if something goes wrong, despite a chunk of it being in an area called Desolation Wilderness.
El Floppo
Footballguy
gianmarco
Footballguy
This could be a thread unto itself.
1) 3 days prior to the attempt, try to minimize activities to only breathing.
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-OZ-
Footballguy
gianmarco
Footballguy
JAA
Footballguy
I believe it was 3 poops. Yea, a record for me even with my IM
Harris
Footballguy
How was everyone's weekend?
Did a cycle short on Saturday morning but otherwise no sport at all. Had some really good running momentum leading up to the weekend but we've been absolutely roasting the last couple of days and could not get outside for much besides beer and ice cream in 100+ degrees. Will try easy 10km tonight.
@MAC_32 how you feeling?
@gianmarco how's Mrs. Gian's ankle?
@Zasada how's your butt?
@JAA how are the legs recovering?
@JShare87 how's your knee been doing over the last couple of months?
Did a cycle short on Saturday morning but otherwise no sport at all. Had some really good running momentum leading up to the weekend but we've been absolutely roasting the last couple of days and could not get outside for much besides beer and ice cream in 100+ degrees. Will try easy 10km tonight.
@MAC_32 how you feeling?
@gianmarco how's Mrs. Gian's ankle?
@Zasada how's your butt?
@JAA how are the legs recovering?
@JShare87 how's your knee been doing over the last couple of months?
Zasada
Footballguy
Thanks for asking.
Had two really good trail runs up north over the weekend. Ran a 15K/900m course on Saturday faster than I have in the last two weeks, but still 10 minutes short of where I'd be healthy. Butt was good for about 1/3 of it, then it started to complain. Sunday I did an easier trail run (13K/350m) and given that it was the second consecutive day, my butt complained a little more. Weather on both days at sunrise was incredible. 45F, low humidity, light breeze. Like heaven.
This morning I started back on weights and the butt-strengthening exercises the PT recommended. Will run tomorrow. Wednesday either running (preferred) or weights (backup if butt isn't good).
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Zasada
Footballguy
I think my 2,500mi goal for 2020 is toast. Before the butt injury a month ago, I was 140km ahead of pace. Now, I'm 130km behind pace. I don't see myself getting back to 77km/week (volume required to simply not lose any more ground) anytime soon.
Focus now is trying to get healthy for a meaningful attempt at Run Rabbit Run in Sep, and then R2R2R in Oct.
Focus now is trying to get healthy for a meaningful attempt at Run Rabbit Run in Sep, and then R2R2R in Oct.
MAC_32
Footballguy
Pre incident my active calorie burn was about 1,500/day. During recovery process that decreased to about 400 and I was never on my feet for more than 30 minutes at a time..
F 7/31- first active day post injury, only 623 calories burned but I was on my feet for several consecutive hours. I was very sore towards the end of it then did essentially nothing Sat (114 calories burned).
Su 8/2- spaced out my activity a bit more, working in the yard in the morning, strength work in the afternoon, then a brisk 2 mile walk in the evening. Only 590 calories burned, but in between that activity I literally laid on the couch and watched golf. I was quite sore when I woke up Monday then did nothing again all day (203 calories) but felt good enough for a brisk mile walk that night.
Tu- for the first time, I felt good - so I increased the morning strength training, changed the location of my lunch training appt to a hike in the hills/woods, then ran 15 mins at xc practice that night. A 1,304 calorie burn day. I did feel my hip immediately when I started to run, but most importantly it did not get worse during and while I woke up sore the next day it wasn't centralized around the bone bruise. I did nothing (245 calories) Wed but I was optimistic about Thu.
Th- increased strength training again, another lunch hike, added some midday yard work, and ran for 25 minutes at practice that night - faster than Tuesday. Everything was more comfortable and it was a 1,839 calorie burn day. I again woke up sore Friday but in the right places - still basically did nothing (344 calories) but I was optimistic I could double up on active days this weekend for the first time since the accident.
Sa - yard work and painting, and while I only burned 718 calories I was on my feet most of the day. I expected a lot of down time Sunday, but I wanted to level up both strength work and running, which I did - 933 calories burned when all non exercise time was basically spent on the couch. While they're all still weightless I successfully reintroduced all leg exercises as pre accident and am now actually ahead of where I was with upper body work. First part of the run a few hours later was at an easy pace with the family (virtual xc practice) but I was pushing our tank of a 4 year old in the stroller so it wasn't actually easy. After I went out and did some solo too. Running on pavement is a lot different than dirt. It wasn't an uncomfortable run, but all of those imbalances I felt during my doc appt 10 days prior...well, I could tell all of those things were still out of whack. If it got worse I would stop and walk home. But it didn't so I kept going and completed the 15 mins solo. I rewarded myself once getting home with 4 hours of golf on the couch followed by a late night movie with our oldest.
I woke up very sore this morning, but like Friday - it's in the right places. It's in my glutes and my upper back, but it's clearly from strength exercises. And it's not my hip (nor my knees). I'm going to maintain a similar very conservative approach through at least Friday (first pt session is Thu). Tues and Thu will be active days, today and Friday won't. I am considering running (only) Wednesday and not resting, but won't decide til then. I'd like to increase activity next weekend, but am going to let pt drive decision making.
---
Tl;Dr - The last 10 days have gone about as well as I could have hoped. I'm not going to ramp up activity quickly through discomfort because that will only increase the chances of another injury. If I go up to a 60 minute run and I start to feel it after 40 then I'm tapping out at 40 and walking home. I think the every other day of increasing intensity/quantity approach has been instrumental. If this methodical approach pushes my timeline closer to 3 months than 2 then I think that is a small price to pay - let the macro picture drive micro decision making. Whether I accumulate 150 miles between now and then or 200+ is inconsequential. The most important thing is I am healthy sometime in October and am then able to do what I was doing a month ago.
JAA
Footballguy
Feeling pretty good. Easy swim this morning and a short easy run after. A little knee discomfort, but I think its just some soreness. Took some ibuprofen after the run and feel fine now. Will prolly do just an easy bike tomorrow to test the knee and legs.
Dark Matter
Footballguy
First week on the new program my coach (Tony Trocolli) developed for me:
-Down 4lbs to 216. Diet has not changed much except added more fruits & veggies. The main difference is spreading it all out and eating little bits every two hours. It feels like I ate more last week than I ever had and dropped weight...so Shuked about that but I'll take it. 199lbs is the goal, I won't lose 4lbs every week but staying the course will get me there.
-Coach professionally fit my bike and added aero bars, a new saddle and stem on Saturday. The plan was to get up early Sunday, ride for an hour then run 30 mins but Mrs. DM was up at 3:30AM throwing up Saturday nights steak dinner. When her regurgitations finally subsided and she was able to get some sleep, I hooked the bike up on the trainer and rode Zwift for an hour. What a difference the new fit makes! It's going to take some getting used to the new set up (like how to ride with aero bars
) but my watts went up considerably with less effort.
-30 minute run with a big ###, mile long hill to start off with and the brick was complete. The legs felt really fresh for about a half mile after the hill then I hit a little wall and coasted the last mile. I'll chalk that up to different muscle usage on the bike and lack of sleep. Overall, I feel great today ready to rest, stretch and hydrate.
Question:
-My left calf seems like it's always on the verge of cramping up on the runs now. Do you use anything that prevents muscle cramps aside from stretching, banana's or K supplements?
-Talk to me about beet juice. It is all over my SM feeds now. Snake oil, the real deal? What say you?
Have a great week!!
-Down 4lbs to 216. Diet has not changed much except added more fruits & veggies. The main difference is spreading it all out and eating little bits every two hours. It feels like I ate more last week than I ever had and dropped weight...so Shuked about that but I'll take it. 199lbs is the goal, I won't lose 4lbs every week but staying the course will get me there.
-Coach professionally fit my bike and added aero bars, a new saddle and stem on Saturday. The plan was to get up early Sunday, ride for an hour then run 30 mins but Mrs. DM was up at 3:30AM throwing up Saturday nights steak dinner. When her regurgitations finally subsided and she was able to get some sleep, I hooked the bike up on the trainer and rode Zwift for an hour. What a difference the new fit makes! It's going to take some getting used to the new set up (like how to ride with aero bars
) but my watts went up considerably with less effort. -30 minute run with a big ###, mile long hill to start off with and the brick was complete. The legs felt really fresh for about a half mile after the hill then I hit a little wall and coasted the last mile. I'll chalk that up to different muscle usage on the bike and lack of sleep. Overall, I feel great today ready to rest, stretch and hydrate.
Question:
-My left calf seems like it's always on the verge of cramping up on the runs now. Do you use anything that prevents muscle cramps aside from stretching, banana's or K supplements?
-Talk to me about beet juice. It is all over my SM feeds now. Snake oil, the real deal? What say you?
Have a great week!!
gianmarco
Footballguy
The weight loss is almost assuredly water weight. Make sure you are staying hydrated. Along those lines, that can certainly contribute to cramping (probably much more so that low potassium).First week on the new program my coach (Tony Trocolli) developed for me:
-Down 4lbs to 216. Diet has not changed much except added more fruits & veggies. The main difference is spreading it all out and eating little bits every two hours. It feels like I ate more last week than I ever had and dropped weight...so Shuked about that but I'll take it. 199lbs is the goal, I won't lose 4lbs every week but staying the course will get me there.
-Coach professionally fit my bike and added aero bars, a new saddle and stem on Saturday. The plan was to get up early Sunday, ride for an hour then run 30 mins but Mrs. DM was up at 3:30AM throwing up Saturday nights steak dinner. When her regurgitations finally subsided and she was able to get some sleep, I hooked the bike up on the trainer and rode Zwift for an hour. What a difference the new fit makes! It's going to take some getting used to the new set up (like how to ride with aero bars
-30 minute run with a big ###, mile long hill to start off with and the brick was complete. The legs felt really fresh for about a half mile after the hill then I hit a little wall and coasted the last mile. I'll chalk that up to different muscle usage on the bike and lack of sleep. Overall, I feel great today ready to rest, stretch and hydrate.
Question:
-My left calf seems like it's always on the verge of cramping up on the runs now. Do you use anything that prevents muscle cramps aside from stretching, banana's or K supplements?
-Talk to me about beet juice. It is all over my SM feeds now. Snake oil, the real deal? What say you?
Have a great week!!
Lots of fans of beet juice here. I've used it for races, not really in between. I think it helps for sure and there's evidence to back that up. We have a few pages on this in this thread if you want to search.
Hope Mrs. DM is better. Congrats on the new training and hope it serves you well. Can't wait to follow along the training.
Dark Matter
Footballguy
Mrs. DM is better today, Thank's for asking.
She has a sensitive stomach, maybe the red meat? I am super stoked about the training. it's everything I can do to reign it in and not do too much too soon.
JAA
Footballguy
JShare87
Footballguy
Thank you for asking! It’s funny how when something isn’t really bothering us, we don’t put much thought into it. I think that’s where I’m at with my knee. After thinking about how my knee has been, I can say the following. My knee has always been an issue for the past 10 years, since I tore my ACL and Meniscus. Even before I injured it in February, I’d have issues with it randomly locking up or giving out, but I still ran and had a normal life. The knee would swell from time to time but nothing serious.
Fast forward to February when I injured it playing flag football and it prevented me from running. No matter how bad I wanted to, I simply couldn’t run. My knee did not function properly. After the surgery, I probably rushed things a bit, but it was progressing.
Fast forward again to right now, and my knee is probably the best it has ever been in the past 10 years. It feels so good to say that, and I have been hesitant to say that out loud. No more locking up. No more giving out. No more swelling. The only issue I have is while running slow. It does start to weaken after about 10 miles as well. I am assuming this is due to overall fatigue because of the conditions. Bottom line, I am so thankful for that doctor, and I really need to send something nice his way.
I haven’t been running much lately but plan to get back into the swing of things starting this week. My diet and strengthening has also plummeted. I got a promotion at work (now an Assistant Principal), so the last few weeks have been crazy! I am also dealing with a nasty case of Plantar Fasciitis, to the point where walking in the morning is a huge accomplishment. I still check in here as much as possible to get motivation from all you animals.
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Dark Matter
Footballguy
Great question. I believe I am but I don’t know for sure. My urine is usually dark yellow in the AM soon after I’ve take my multi-vitamin. I also take BP meds (Losartin/HCT) which is a diuretic that causes me to pee...alot. The color gets lighter within a couple hours and by usually by noon it looks normal. I take in 3-4 liters/day water/gatorade which by the sound of it, needs to be upped. I try to keep salt to a minimum due to the high BP. Weight loss & more activity should lead to decreased BP to the point where I could hopefully get off the med altogether.
Brony
Footballguy
I hate you.
j/k. Great to hear this progress. I can appreciate how meaningful that is and the gratitude that you must have for each healthy run. Hope it stays this way and you are able to do all the great things that you are now capable of.
ChiefD
Footballguy
Juxtatarot
Footballguy
gianmarco
Footballguy
Was waiting for this evening as the Mrs. was planning on trying it out today. We were supposed to run together this evening but there's an awful thunderstorm now. So she's on the treadmill currently jogging at a slow pace without any pain. She'll bump it up a little bit each mile but she looks good on there without any signs of a limp. Showed her some videos how to tape the ankle which she did.
She'll be fine. At this point, has only missed 4 days of running and I think she'll be full speed by next week if not earlier. This is what it looked like on Friday.
lumpy19
Footballguy
Not sure if its interesting to the thread but here’s a time lapse of my bike ride today
https://www.youtube.com/watch?v=Pn5sIHPlALI
https://www.youtube.com/watch?v=Pn5sIHPlALI
gianmarco
Footballguy
gruecd
Footballguy
SFBayDuck
Footballguy
Damn. With Speedgoat 50K, Marlette Lake 50K, Cool Moon 100M, and a few others going off recently, was hoping RRR would be on. But it’s a lot bigger than those others, so I guess not too surprised. Bummed for you, though.
krista4
Footballguy
I don't want to offend Mrs. g, but I hope that's your knee/leg her foot is leaning against.
I'm happy to hear all is going better. Rooting for her!
Zasada
Footballguy
Do you know of any other mountain ultras that are still "on"?
Have shoes, will travel.
gianmarco
Footballguy
She was unable to shave the last 4 days given the state of her ankle. We are ALL happier she is feeling better.I don't want to offend Mrs. g, but I hope that's your knee/leg her foot is leaning against.
I'm happy to hear all is going better. Rooting for her!
Harris
Footballguy
I'm highly considering the 34km of this one! https://www.grandtraildulac.com/
Can smuggle you into France no problem.
Juxtatarot
Footballguy
ChiefD
Footballguy
So, had a dream last night where I was hanging out with @gianmarco and @gruecd. We were at a Farm and Fleet store or something like that. Probably buying a shovel or beets or something.
Anyway, me and Yan are standing in the checkout line, and all of a sudden over the store's PA system we hear:
"Attention shoppers. Paging Mr. @gruecd. Paging Mr. @gruecd. Can you please stay out of the sports section and stop lecturing people on how to train? Please stay OUT of the sports section. Thank you"
I look at Yan and tell him: "Go get him, please".
I literally woke up laughing to this.
Anyway, me and Yan are standing in the checkout line, and all of a sudden over the store's PA system we hear:
"Attention shoppers. Paging Mr. @gruecd. Paging Mr. @gruecd. Can you please stay out of the sports section and stop lecturing people on how to train? Please stay OUT of the sports section. Thank you"
I look at Yan and tell him: "Go get him, please".
I literally woke up laughing to this.
Zasada
Footballguy
Enthusiasm <> capability.
I'm failing at all of my 2020 goals right now, and really want to stick with what I can. I figured that Run Rabbit Run could (would?) end-up with a mid-race DNF (or a downgrade to a very long hike), but at least I would get out onto the trails in a race environment and give it a go. Goals are important to me in my fitness, and if I don't have goals or something to look-forward to, it becomes much harder to keep motivated. This isn't foreign to any of you, I know. I just need to lie to myself if I want to get back on the horse (which I am).
Thus, having a race target that I can obsess over, and perhaps have a little mountain vacation with the wife alongside, is something I'm still trying to do. I can always pull the plug before/during the race if the butt won't cooperate.
Finally, I wanted to give the 50-mile distance a try before I tried R2R2R. DNFing in a race, with options to get a ride home, is less hazardous than falling apart at the bottom of the Grand Canyon at mile 40 and no options for a bailout.
Zasada
Footballguy
Looks awesome. I think Canadians are actually allowed into France right now? Heh.I'm highly considering the 34km of this one! https://www.grandtraildulac.com/
Can smuggle you into France no problem.
El Floppo
Footballguy
The Patagonia balaclava I've been using for a mask while running...according to the latest published study is WORSE than running with no mask.
Any recs for a decent reusable/washable mask for running?
Or I can just be like 90% of my fellow city runners and go maskless. (Not an option)
Any recs for a decent reusable/washable mask for running?
Or I can just be like 90% of my fellow city runners and go maskless. (Not an option)
-OZ-
Footballguy
I assume there's no option that allows you to avoid people?The Patagonia balaclava I've been using for a mask while running...according to the latest published study is WORSE than running with no mask.
Any recs for a decent reusable/washable mask for running?
Or I can just be like 90% of my fellow city runners and go maskless. (Not an option)
Is the balaclava worse for all use or just while running?
El Floppo
Footballguy
NYC. Anywhere in lower Manhattan where I live (like the runs I've done the last two days) is surrounded by people. Brooklyn waterfront run I do is far less crowded in one long stretch.
At worst, I need something I can pull up and down as needed, which is how I've used the balaclava- has worked great for that.
Apparently fleece gaters (sp?) spread the droplets you breathe into more, smaller, more easily to transmit versions of your normal breath.
gruecd
Footballguy
I feel like running without a mask is a pretty reasonable risk/reward decision. The odds of you passing another running who's contagious is low in/of itself, and then the odds of catching the virus from that person in the 1-2 seconds it takes to pass him is also quite low. To me, I'll take that risk in exchange for not having to wear a mask or have a buff or something hanging around my neck when it's 80 degrees outside.
-OZ-
Footballguy
Agreed, and frankly there aren't that many people out there either early in the morning or in the 90°s. But then, Madison, AL isn't even Madison, WI; definitely not Brooklyn.I feel like running without a mask is a pretty reasonable risk/reward decision. The odds of you passing another running who's contagious is low in/of itself, and then the odds of catching the virus from that person in the 1-2 seconds it takes to pass him is also quite low. To me, I'll take that risk in exchange for not having to wear a mask or have a buff or something hanging around my neck when it's 80 degrees outside.
ChiefD
Footballguy
Wait a second here.
If what you have done this year is failing, then I guess I want to be you.
Gimme a break man. You are rocking it. It's not your fault Covid came along. Despite that, you have continued to make strides, and I would argue the butt pain may be because you have been TOO good about trying to hit your mileage markers.
You've endured a move at a time when your industry has been decimated by Covid. Yet you have continued to try and push the envelope and have accomplished some things along the way in terms of the race series we have had in here.
On top of THAT, you have literally redefined #ChiefDApproved urban pooping standards by mastering perching on top of a trash can like a gargoyle.
You've had a GREAT year, man.
El Floppo
Footballguy
fwiw... it's not about the risk for me. I understand the odds are very, very low of catching/transmitting this while moving outdoors. and I've already tested positive for the antibodies.Agreed, and frankly there aren't that many people out there either early in the morning or in the 90°s. But then, Madison, AL isn't even Madison, WI; definitely not Brooklyn.I feel like running without a mask is a pretty reasonable risk/reward decision. The odds of you passing another running who's contagious is low in/of itself, and then the odds of catching the virus from that person in the 1-2 seconds it takes to pass him is also quite low. To me, I'll take that risk in exchange for not having to wear a mask or have a buff or something hanging around my neck when it's 80 degrees outside.
we have been asked to wear masks when in public where it's not possible to socially distance. and it's just not possible where I run in Manhattan... especially on the sidewalks within the city. I wear the mask to overtly show my neighbors that I care and am being conscientious about them. plus- while the odds are very, very low of transmitting it while running- I still haven't seen anything definitive that says it's impossible. and I think moreso on the sidewalks where there a runner panting while waiting for the light to change, with people around them. it's just... selfish, rude, inconsiderate- and possibly dangerous. the mask is an inconvenience- absolutely- but so is this whole damn virus. so I'm going to do my small part and suck up the inconvenience, run a little slower and less comfortably, to do what I can to help.
eta... not saying everybody should wear a mask. I didn't at all in MD because I'd only pass one or two people the entire time, and I'd pull up my t-shirt to cover my nose and mouth when I passed them... not that any of them cared (didn't seem like they did). obviously if you guys can run without passing people, no reason to wear a mask.
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Zasada
Footballguy
Thanks for making me laugh at work and make it clear to everyone I'm not working! Hah.
There have definitely been some unplanned wins, like the FBG Virtual 5K & 10K.
Those are my 2020 goals set in January. #1 ain't happening, unless I can pull a rabbit out of a hat. #2 is still on the menu, trying to plan logisitcs for that now. Importantly, trying to give myself enroute options to pull the plug. #3 is possible, but unlikely. COVID robbed me of weekend elevation (and thus, my mountain legs) and I'm, at best, 6-7 minutes away from that time right now. But now that I've figured-out how to get back north every week, maybe I can push to squeeze that in under the wire. For #4, the race got converted to virtual, so I'm not sure if it counts, even if I could do it with my butt injury. #5 is highest in terms of probability, especially since I have weights here in DFW now.
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gruecd
Footballguy
JAA
Footballguy
Love it. What equipment do you use? Ive been thinking about getting something like this setup.
