Ran a 10k - Official Thread (3 Viewers)

[xulf]

Cant wait for my scrotum to be better so I can run again 

Tomorrow is a week since the snippy snip  ...which is the timeline that I can give running a go.  I'm going to try for a few easy ones and see how it feels.

Oh, I also got my 1st Pfizer dose today.  So stitches in my sac and 1 day removed from the vaccine, what could go wrong 

 

[bushdocda]

I saw traces of me posting in the page 180s but haven’t found my first yet.  So many race reports to get the intern to archive. 

 

[lumpy19]

Tomorrow is a week since the snippy snip  ...which is the timeline that I can give running a go.  I'm going to try for a few easy ones and see how it feels.

Oh, I also got my 1st Pfizer dose today.  So stitches in my sac and 1 day removed from the vaccine, what could go wrong 

I’d recommend some TIGHT undies, don’t want any movement down there.

 

[bostonfred]

Etiquette for sidewalk running - you and another runner are on the same sidewalk with a soft shoulder on the road.  Do you go onto the road right away? Wait and hope they do?  Flex your antibodies and hope for the best?  

 

[ChiefD]

Etiquette for sidewalk running - you and another runner are on the same sidewalk with a soft shoulder on the road.  Do you go onto the road right away? Wait and hope they do?  Flex your antibodies and hope for the best?  

Depends on who is running against traffic.

If its me, I jump in the road as long as its safe. Otherwise it depends on if its a woman and if she’s hot.

 

[ChiefD]

Tomorrow is a week since the snippy snip  ...which is the timeline that I can give running a go.  I'm going to try for a few easy ones and see how it feels.

Oh, I also got my 1st Pfizer dose today.  So stitches in my sac and 1 day removed from the vaccine, what could go wrong 

Run a marathon.

 

[The Iguana]

I’d recommend some TIGHT undies, don’t want any movement down there.

I always run in compression shorts. 

 

[The Iguana]

Etiquette for sidewalk running - you and another runner are on the same sidewalk with a soft shoulder on the road.  Do you go onto the road right away? Wait and hope they do?  Flex your antibodies and hope for the best?  

If safe to do so, I'll step off to the side as I approach unless they beat me to it. 

 

[bostonfred]

I always run in compression shorts. 

that sounds like a

 

[tri-man 47]

Tomorrow is a week since the snippy snip  ...which is the timeline that I can give running a go.  I'm going to try for a few easy ones and see how it feels.

Oh, I also got my 1st Pfizer dose today.  So stitches in my sac and 1 day removed from the vaccine, what could go wrong 

The stitches fail and the vaccine dribbles down your leg and all over the road?  

 

[Juxtatarot]

OK, 9 days before my race so I wanted to get in one last fast 5-miler in this morning before tapering and easing off the pace.  First mile was rough since I didn't warm up and had to struggle to get average pace down to 6:00 after a slow start.  Next mile was 5:45 and felt OK.  I speed up for the rest with a 5:35, 5:39 and finally a 5:37.  Spit started flying out of my mouth the last mile which is always a sign that I'm about done.

Strava gave me credit for a 17:25 5K along the way which is better than my official race 5K PR.  I beat my best 5-mile time from last week by 39 seconds.

Sorry to sound like a broken record but I am so surprised by my running this month.  I think I've confirmed by suspicion that strength is my weak link.  Focusing on improving cardiovascular can only get me so far.  The encouraging thing is I know I can get a lot stronger if I put in the effort.

I'm skipping my morning exercises this morning though.  I really feel beat down after that run.  I even drew a bath this morning for the first time in decades.  Hopefully I start feeling guilty and do them this evening.

 

[tri-man 47]

Dang, @Juxtatarot!!!  Can't wait to see what you do in that race!

 

[gruecd]

First mile was rough since I didn't warm up and had to struggle to get average pace down to 6:00 after a slow start.

6:00?  I would've been embarrassed to even post that.

 

[El Floppo]

Etiquette for sidewalk running - you and another runner are on the same sidewalk with a soft shoulder on the road.  Do you go onto the road right away? Wait and hope they do?  Flex your antibodies and hope for the best?  

Are they running at you or same direction? How wide is the sidewalk? Who's running against traffic? Masks?

 

[tri-man 47]

Etiquette for sidewalk running - you and another runner are on the same sidewalk with a soft shoulder on the road.  Do you go onto the road right away? Wait and hope they do?  Flex your antibodies and hope for the best?  

I'll echo what Chief said.  If I'm running against traffic (and have the sight line), I'll move to the road right away to avoid confusion.  But if traffic is behind me, I'll stay on the sidewalk so that either (a) they can move, or (b) as we pass in close proximity, I'll give a courtesy mouth covering with my hand several paces before we cross.

 

[El Floppo]

Sorry to sound like a broken record but I am so surprised by my running this month.  I think I've confirmed by suspicion that strength is my weak link.  Focusing on improving cardiovascular can only get me so far.  The encouraging thing is I know I can get a lot stronger if I put in the effort.

As a guy who only runs and hates the gym and gym stuff...tell me about these "exercises". 

I've mentioned that my body feels a bit broken down- first the back, now a gimpy glute/ham...and this happened during my IM training too back in my 30s.

core, flexibility and sounds like strength looking like real necessities for me...even though, yuck.

 

[Juxtatarot]

As a guy who only runs and hates the gym and gym stuff...tell me about these "exercises". 

I've mentioned that my body feels a bit broken down- first the back, now a gimpy glute/ham...and this happened during my IM training too back in my 30s.

core, flexibility and sounds like strength looking like real necessities for me...even though, yuck.

Typical daily routine is clamshells, calf extensions, push-ups, squats, one-legged bridge planks (my favorite for my hamstrings) and regular planks. I’ve been adding crunches and dips but just recently. Other exercises occasionally.

For stretching I do wall hamstring stretches, figure 4/piriformis stretch and recent I’ve been trying to get in a good frog position although my flexibility there is bad. 
 

I kind of like trying to figure stuff out myself and don’t have much of a background in this stuff. There are surely more knowledgeable  people in this thread to get advice from than me about strengthening. But you asked so I answered.

 

[JShare87]

OK, 9 days before my race so I wanted to get in one last fast 5-miler in this morning before tapering and easing off the pace.  First mile was rough since I didn't warm up and had to struggle to get average pace down to 6:00 after a slow start.  Next mile was 5:45 and felt OK.  I speed up for the rest with a 5:35, 5:39 and finally a 5:37.  Spit started flying out of my mouth the last mile which is always a sign that I'm about done.

Strava gave me credit for a 17:25 5K along the way which is better than my official race 5K PR.  I beat my best 5-mile time from last week by 39 seconds.

Sorry to sound like a broken record but I am so surprised by my running this month.  I think I've confirmed by suspicion that strength is my weak link.  Focusing on improving cardiovascular can only get me so far.  The encouraging thing is I know I can get a lot stronger if I put in the effort.

I'm skipping my morning exercises this morning though.  I really feel beat down after that run.  I even drew a bath this morning for the first time in decades.  Hopefully I start feeling guilty and do them this evening.

You don't sound like a broken record. I think we all genuinely enjoy seeing you lay down these ridiculous times. Really happy for you!

 

[El Floppo]

You don't sound like a broken record. I think we all genuinely enjoy seeing you lay down these ridiculous times. Really happy for you!

I love hearing these breakthroughs and seeing these blazing speeds.

 

[gianmarco]

Spit started flying out of my mouth the last mile which is always a sign that I'm about done.

Me too, GB.  Me too.

 

[MAC_32]

Me too, GB.  Me too.

I haven't had a good Gian'ing in a while, may need to schedule one of those sufferfests sometime early April.

 

[El Floppo]

Typical daily routine is clamshells, calf extensions, push-ups, squats, one-legged bridge planks (my favorite for my hamstrings) and regular planks. I’ve been adding crunches and dips but just recently. Other exercises occasionally.

For stretching I do wall hamstring stretches, figure 4/piriformis stretch and recent I’ve been trying to get in a good frog position although my flexibility there is bad. 
 

I kind of like trying to figure stuff out myself and don’t have much of a background in this stuff. There are surely more knowledgeable  people in this thread to get advice from than me about strengthening. But you asked so I answered.

Thanks.

Something about aquatic animals and candy? I genuinely don't know what most of that stuff is...but I can google.

 

[Juxtatarot]

Thanks.

Something about aquatic animals and candy? I genuinely don't know what most of that stuff is...but I can google.

If google doesn’t help, let me know and I’ll find a video example. 

 

[MAC_32]

Thanks.

Something about aquatic animals and candy? I genuinely don't know what most of that stuff is...but I can google.

Back, ###, thighs, and core. Those are the priority muscle groups. Others can become priorities depending on the person, but given your injury history me thinks those 4 alone may be your elixir. Overwhelming one with information is generally counter productive, so maybe start off with juxt's suggestions and add some sorta row (I prefer dumb bell bent over) for your back. See what works and what doesn't then solicit feedback after a few weeks. I think the only mandated exercise is push ups; the rest should be driven by sustainability.

 

[Dr_Zaius]

These shorts have a back zippered pocket you can put your phone in, and you won't even notice it.  Then you have it for emergencies, and can run with a Garmin watch that will do a better job of fitness tracking than most smartwatches.

Finally bought a pair of these after bookmarking them the first time you mentioned them.  They arrived this morning.  Will report back on their inaugural run.

 

[Zasada]

I think the only mandated exercise is push ups

 

[tri-man 47]

No worries.  "Push ups" in Canadian translates to "have a beer."

 

[gianmarco]

Would it be better if he changed it to "push-up"?

 

[ChiefD]

Would it be better if he changed it to "push-up"?

He needs to start with "push".

 

[El Floppo]

Would it be better if he changed it to "push-up"?

Bam, mutha-flunkahs

 

[-OZ-]

No worries.  "Push ups" in Canadian translates to "have a beer."

That's the orange sherbet type treat. Right?

 

[-OZ-]

No worries.  "Push ups" in Canadian translates to "have a beer."

Dammit. I knew I should have moved to Windsor. 

 

[Dr_Zaius]

Like the Zasada shorts, although I think I'll stick with my SPIbelt to hold my phone for now, as I had trouble getting used to butt phone.  Still, three generous pockets with zippers is definitely an upgrade over my typical low-tech caveman shorts.

 

[xulf]

Damnit...now I need to add in strength training.  You animals doing that every day too? 

 

[El Floppo]

Damnit...now I need to add in strength training.  You animals doing that every day too? 

Don't forget the trainer led napping.

 

[JShare87]

Damnit...now I need to add in strength training.  You animals doing that every day too? 

Right!? My only “successful marathon” included strength training during my training cycle. Kind of makes you think. 

 

[MAC_32]

Don't forget the trainer led napping.

All jokes aside, these WFH naps have been a game changer.

 

[gianmarco]

All jokes aside, these WFH naps have been a game changer.

All jokes back in play, if it ain't on Strava, it didn't happen.

 

[tri-man 47]

Damnit...now I need to add in strength training.  You animals doing that every day too? 

Meh.  You watch any TV?  Drop down for 20-25 * push-up/sit-ups during commercials and you'll be good.  Do that during a sporting event and you'll be begging for mercy by the final period.

* @Zasada, insert "1"

 

[MAC_32]

All jokes back in play, if it ain't on Strava, it didn't happen.

I'm not dominating everyone's strava feed with peloton advertising. 

 

[The Iguana]

Meh.  You watch any TV?  Drop down for 20-25 * push-up/sit-ups during commercials and you'll be good.  Do that during a sporting event and you'll be begging for mercy by the final period.

* @Zasada, insert "1"

Yeah, I will do some actual weights from time to time - did so tonight - but mostly I have been doing body weight stuff - push ups, sit ups, air squats, mountain climbers, spider walk, bear crawl, planks, etc. 

ETA - I also have a couple of kettlebells at home and will do some swings, curls, etc with it too. But the heaviest one I have at home is just 25lbs. Keep thinking about getting a couple heavier ones, especially since getting to the gym is going to start to be tough as baseball season starts. 

 

[The Iguana]

I'm not dominating everyone's strava feed with peloton advertising. 

I started only logging runs to strava. have some other stuff on garmin that I don't load to strava and have a excel sheet I track the body weight stuff but I decided I really like just having runs on strava for some reason. 

 

[Zasada]

I started only logging runs to strava. have some other stuff on garmin that I don't load to strava and have a excel sheet I track the body weight stuff but I decided I really like just having runs on strava for some reason. 

Except marathons.  Those are exempted.

 

[Juxtatarot]

Good luck on your half marathon tomorrow @Dr_Zaius!  

Pre-race report?

 

[El Floppo]

@gruecd

How did the 20m go? Looked good on Strava...leg ok?

 

[gruecd]

Except marathons.  Those are exempted.

What marathon?

 

[The Iguana]

What marathon?

 

[gruecd]

@gruecd

How did the 20m go? Looked good on Strava...leg ok?

It went well, thanks for asking.  My knee was a non-issue, but my left glute/hamstring was kinda twingy the whole way, to the point that I almost expected it to seize up at some point.  Thankfully it never did, and after cruising most of the way at 7:3x pace, I was even able to open it up a little bit and knock out the last two miles at 7:07/6:38.  I'm pretty sore today, though.

Goal for the race is still to run 3:10 pace for the first 20ish miles and then try to finish with a negative split.  My hope was to secure a BQ-10 for Boston '22, but I'm starting to think that the qualifying window isn't gonna be open yet (still not announced), so that might be a moot point.

 

[Dr_Zaius]

Good luck on your half marathon tomorrow @Dr_Zaius!  

Pre-race report?

Thanks for the shout out.  I’m feeling nervous/okay I guess?  At t-minus 3 weeks I felt that my foot was in danger of moving from the “hurt” to “injured” line, so I decided to back off and taper a bit early.  This worked with my schedule as well, as I was travelling at the t-minus 2 weekend.  I’m a bit disappointed that the foot hasn’t cleared up more noticeably with the step-back, but I don’t expect it to really hinder me tomorrow.

Weather forecast has kept getting better as the week has gone on.  It might be a little on the warm side (upper 40’s at race start, nearing 60 by race end), but the wind looks like it should be under 10mph and the dewpoint should be 40 or so.  It’s been both humid and windy here this week, so the timing is fortunate.  Nice to not have to stress about clothing – shorts and a t-shirt weather for sure.  No gloves needed.

I stupidly kept procrastinating buying new shoes, so I’m trotting out some old NB 890’s for the race.  I’ve been doing most of my running in Cliftons, but I feel they’re a bit squishy for a race.  Yesterday’s run felt pretty crappy to be honest, but Tuesday’s was good in that I kept having to intentionally slow down, so I’m assuming it’s just the taper messing with my head. 

Plan is to try to go out at 7:00, which is my goal pace.  While this is somewhat aggressive (it would be a PR of ~1 minute, which I set 2 years ago in my last “official” HM), the course loses almost 100 ft in the first 4 miles, so I don’t think it’s crazy.  There are hills around mile 5 and 7, so I’ll have to be careful there as a have a tendency to pound uphills too hard.  I don’t like the fact that there are a lot of turns on this course and I don’t know it well.  I tend to be maniacal about running tangents and that’s a lot harder to do when you have to look ahead for the turns.  Although the roads in general are open to traffic so maybe I couldn’t run the tangents anyway.

I’ve been pretty good about hydration, which is a change, as usually I feel I’m desperately trying to catch up in the 24 hours leading up to the race.  10K takes off at 8:00, HM at 8:15 and the race is a little over an hour from my house, so will probably wake up around 6:00.  Packet pickup will be tomorrow for me and will probably warm up for a few minutes afterward.  Looking forward to meeting @pbm107

 

[ChiefD]

Good luck @Dr_Zaius and @pbm107!

Get you some!!