Ran a 10k - Official Thread (2 Viewers)

[xulf]

Let's do this: https://www.facebook.com/342091725962792/posts/1775670762604874/?sfnsn=mo 

In 

 

[-OZ-]

@Dr_Zaius intercourse halfway probably did you in, you should try to finish there next time. 

I always finish

 

[tri-man 47]

We met at bar before Boston 2015 with @gruecd, you didn’t even drink that day if I recall. You’re showing your age for once.

   Yes, I blame it on my age.  And @gruecd not giving you much of a chance to get a word in.  

 

[El Floppo]

Good luck racers.

I got Moderna shot #2 yesterday.  I generally feel ok. Maybe a little run down but nothing horrible.

That being said @JShare87 trying to run a marathon so close to his vaccine shows what a BMF he is. 
 

We stayed up in your neck of the nape last night (cold springs, fish kill)...no running, but I yelled your name the entire time just in case.

Just went for recovery run after we got back to the city. Way too fast to be useful. There are sooo many people out running on weekend afternoons, my competitive juices just won't let me slow it way down. Gotta pickle them juices...especially on a pickle run.

 

[JShare87]

@Dr_Zaius, viewed from the cheap seats, that looks like quite a decent race.  Solid pacing, but then a tough fade (but not horrible splits) over the final four miles.  Seems rather clear that you can chalk it up to early season and not having had the chance to put in focused training.  Don't be too hard on yourself!  Plus you got to meet @pbm107, which remains a goal of mine.

I met him during a Zoom meeting. Highlight of 2020 for me. 

 

[tri-man 47]

I met him during a Zoom meeting. Highlight of 2020 for me. 

Now I do remember that.  

Unlike @gianmarco, for whom the night was something of a blur.

 

[gianmarco]

Now I do remember that.  

Unlike @gianmarco, for whom the night was something of a blur.

What Zoom meeting?

 

[gruecd]

Felt like crap pretty much all day yesterday after getting my second shot on Saturday afternoon.  Sweated my ### off in bed last night and then woke up this morning feeling completely normal.  So crazy how that all works.

 

[SteelCurtain]

I met him during a Zoom meeting. Highlight of 2020 for me. 

We should do another group zoom sometime soon.  

 

[SteelCurtain]

We stayed up in your neck of the nape last night (cold springs, fish kill)...no running, but I yelled your name the entire time just in case.

Just went for recovery run after we got back to the city. Way too fast to be useful. There are sooo many people out running on weekend afternoons, my competitive juices just won't let me slow it way down. Gotta pickle them juices...especially on a pickle run.

Fishkill is still south of me but good to have you “upstate” (as you NYC peeps like to call us).

I’m hoping NYC trips start happening for me soon.  I’ll let you know when they do and my schedule isn’t completely booked with work.

 

[gianmarco]

We should do another group zoom sometime soon.  

No.

 

[gianmarco]

No.

Sorry, my wife got hold of my account briefly.

Count me in.

 

[tri-man 47]

Felt like crap pretty much all day yesterday after getting my second shot on Saturday afternoon.  Sweated my ### off in bed last night and then woke up this morning feeling completely normal.  So crazy how that all works.

Glad you had a quick bounce back!

 

[The Iguana]

Pretty bummed right now... had a nice fartlek like run tonight then came to the gym and did some pushups, situps, air squats, and such. All was great. Then took off my watch on the way to the sauna and hot tub and it broke. Thought it was just there strap at first, but unfortunately not. The hole the strap locks into split and separated. That sucks! 

 

[The Iguana]

and this doesn't suck... garmin is going to send me a refurbished replacement watch free of charge. I'll just have to run with my phone for a week or so as mine gets returned and the 'new' one shipped back out to me. technically it only has a 1 year warranty but I've had it a little over 2 years. pretty cool of them. I didn't even have to cry or anything. 

 

[Zasada]

and this doesn't suck... garmin is going to send me a refurbished replacement watch free of charge. I'll just have to run with my phone for a week or so as mine gets returned and the 'new' one shipped back out to me. technically it only has a 1 year warranty but I've had it a little over 2 years. pretty cool of them. I didn't even have to cry or anything. 

I've never had a problem with my Garmin watch, but this isn't the only story I've heard of Garmin being a cool company.  Sending out-of-warranty replacements or credits.  That, combined with them making a good product, makes me a long-term customer.  

 

[El Floppo]

Really wasn't feeling it this am. So hard to get out there...especially for my hill workout. 

The hill repeats felt slow and laborious, but ended up being faster than normal. Makes me feel better- fighting the urge not to run, and the legs starting to rebound from the back/hams- heading into the homestretch before my first race in 16 years.

 

[gianmarco]

Really wasn't feeling it this am. So hard to get out there...especially for my hill workout. 

The hill repeats felt slow and laborious, but ended up being faster than normal. Makes me feel better- fighting the urge not to run, and the legs starting to rebound from the back/hams- heading into the homestretch before my first race in 16 years.

Looking forward to this "debut"

 

[Juxtatarot]

Really wasn't feeling it this am. So hard to get out there...especially for my hill workout. 

The hill repeats felt slow and laborious, but ended up being faster than normal. Makes me feel better- fighting the urge not to run, and the legs starting to rebound from the back/hams- heading into the homestretch before my first race in 16 years.

Half marathon? When is it?

 

[El Floppo]

Half marathon? When is it?

4/24

 

[El Floppo]

4/24

Ok friends...

The race is on the 4th Saturday from now. 

What should I be doing the next two weeks until my second vaccination shot on the 10th?

I was planning on tempo Thursday, 15+m with some element of speed or tempo on saturday and similar kind of week next week (tues- hills, thurs-speed, sat- long). 40+ m each week.

Does that make sense? Should I try to go longer this week? How should I approach my long runs in terms of adding other workout within?

I'll answer yours.

 

[gianmarco]

Ok friends...

The race is on the 4th Saturday from now. 

What should I be doing the next two weeks until my second vaccination shot on the 10th?

I was planning on tempo Thursday, 15+m with some element of speed or tempo on saturday and similar kind of week next week (tues- hills, thurs-speed, sat- long). 40+ m each week.

Does that make sense? Should I try to go longer this week? How should I approach my long runs in terms of adding other workout within?

I'll answer yours.

What are your A, B, and C goals?

 

[MAC_32]

What are your A, B, and C goals?

And how's your back?

 

[The Iguana]

rf; dbap! oh wait, that's for race day not the lead up to it... 

 

[The Iguana]

Had my first run without a watch on in forever. found my arm strap and got the phone out. It was actually pretty nice to not have anything to look at and I ran one of my slowest runs in a while, which probably wouldn't be a bad thing to get back to. It is kind of a bummer not to have any info on HR, cadence, etc, but it was also nice to just go out for an easy run and not even think about any of that. 

 

[El Floppo]

What are your A, B, and C goals?

Always be closing.

This is the only race on the radar for now. Will definitely do at least another half over the summer and another half or marathon in the fall.

And how's your back?

It's still not tip top but not bad. Can definitely feel it, along with the hamstring...just out there. But I've been running within comfort of both the last week and am able to hit a comfortable cruising speed without pushing at all around 7:40s. The 1/2 I did in the thread was at 7:20s.

I was planning on doing a 4m tempo on Thursday pushing the pace and comfort zone (unless the body pushes back) and seeing where I end up.

 

[gianmarco]

Always be closing.

This is the only race on the radar for now. Will definitely do at least another half over the summer and another half or marathon in the fall.

It's still not tip top but not bad. Can definitely feel it, along with the hamstring...just out there. But I've been running within comfort of both the last week and am able to hit a comfortable cruising speed without pushing at all around 7:40s. The 1/2 I did in the thread was at 7:20s.

I was planning on doing a 4m tempo on Thursday pushing the pace and comfort zone (unless the body pushes back) and seeing where I end up.

No, I mean what is your A goal for this race? If all goes well, what time/pace do you want to hit that would be the best you think you can do?  If you miss that, what's your B goal? C goal?

 

[MAC_32]

Always be closing.

This is the only race on the radar for now. Will definitely do at least another half over the summer and another half or marathon in the fall.

It's still not tip top but not bad. Can definitely feel it, along with the hamstring...just out there. But I've been running within comfort of both the last week and am able to hit a comfortable cruising speed without pushing at all around 7:40s. The 1/2 I did in the thread was at 7:20s.

I was planning on doing a 4m tempo on Thursday pushing the pace and comfort zone (unless the body pushes back) and seeing where I end up.

I'd do this weekend long at a medium pace (shampoo bottle optional) then save the challenge yourself long for 9 days from now. If you over do it you're planning on a few easy days on the other side of the shot anyway. If you overdo it now then your schedule gets all messed up. 

Also, if you're fine on the other side of the shot you can probably do another SoS or two. Don't think many need more than 7-10 days to taper for a half.

 

[El Floppo]

I'd do this weekend long at a medium pace (shampoo bottle optional) then save the challenge yourself long for 9 days from now. If you over do it you're planning on a few easy days on the other side of the shot anyway. If you overdo it now then your schedule gets all messed up. 

Also, if you're fine on the other side of the shot you can probably do another SoS or two. Don't think many need more than 7-10 days to taper for a half.

Thanks! Makes sense.

SoS? Is this a gian fetal position thing? I genuinely don't know.

 

[El Floppo]

No, I mean what is your A goal for this race? If all goes well, what time/pace do you want to hit that would be the best you think you can do?  If you miss that, what's your B goal? C goal?

Oh... right.

C- sub 1:40. The 1:36 I did was in perfect conditions mostly P2P with a slight tail wind. I recently did a 1:41 without pushing the first half. So that's my goal in case it's windy (likely to be given the location) or on case the back/hammy slightly flare up along the way.

B- sub 1:36:52. Try to lower my Strava PR and go faster than I did in November. Outside of the back/hams issues, I've been feeling like the 30-40+ m/week has brought my comfortable cruising pace down closer to where it was in my IM days in my 30s. If I can keep healthy, I feel pretty good about this.

A- 1:32:40. PR by one second or more if everything feels amazing. 7:03s might be a stretch at this point, but maybe in a race with real live other people...who knows. This is a goal for the fall, more likely.

 

[MAC_32]

Thanks! Makes sense.

SoS? Is this a gian fetal position thing? I genuinely don't know.

Something of substance, which done correctly results in a good Gian'ing

 

[gianmarco]

Oh... right.

C- sub 1:40. The 1:36 I did was in perfect conditions mostly P2P with a slight tail wind. I recently did a 1:41 without pushing the first half. So that's my goal in case it's windy (likely to be given the location) or on case the back/hammy slightly flare up along the way.

B- sub 1:36:52. Try to lower my Strava PR and go faster than I did in November. Outside of the back/hams issues, I've been feeling like the 30-40+ m/week has brought my comfortable cruising pace down closer to where it was in my IM days in my 30s. If I can keep healthy, I feel pretty good about this.

A- 1:32:40. PR by one second or more if everything feels amazing. 7:03s might be a stretch at this point, but maybe in a race with real live other people...who knows. This is a goal for the fall, more likely.

Well, see what the others think, but maybe consider doing a tempo run with 4-5 miles at 7:05-7:10 pace and see how it goes.

 

[El Floppo]

Well, see what the others think, but maybe consider doing a tempo run with 4-5 miles at 7:05-7:10 pace and see how it goes.

That was almost exactly my plan for Thursday. 

 

[El Floppo]

Something of substance, which done correctly results in a good Gian'ing

Does that equate to my hill/bridge repeats or interval/speed workouts?

Or is it only for the cool kids with HR capabilities.

 

[Juxtatarot]

Does that equate to my hill/bridge repeats or interval/speed workouts?

Or is it only for the cool kids with HR capabilities.

It should.

For hill/bridge, are you doing something like one of these?

 

[El Floppo]

It should.

For hill/bridge, are you doing something like one of these?

Thanks! I usually do something like #4.

I don't know the grade, but it's the steepest section of the williamsburg bridge, at the brooklyn side, and the steepest hill I have around me. I warm up running up and over there...1.5m +/- over the bridge.

I do 5x repeats that take about 1:40, at 8:00+/- pace. Im panting and heavy-legged at the top- last 10secs are tough. But I'm not all out; I've done this once at 1:20 as part of an attempt to PR that segment as well as the bridge (another 1/2m of climbing after). If that one was at a 9, I'm usually around a 6-7/10. After my last repeat, I try to keep the pace and hit the rest of the climb up the bridge and back down. Looking at Strava, 1.25m total ends up typically at my race pace 7-7:20...but of course is at closer to 8s going up and pushing down toward 6s going down.

I can try some of those other options at shorter, higher intensity on this segment...I just can't control the grade or get any steeper unfortunately.

 

[gianmarco]

Thanks! I usually do something like #4.

I don't know the grade, but it's the steepest section of the williamsburg bridge, at the brooklyn side, and the steepest hill I have around me. I warm up running up and over there...1.5m +/- over the bridge.

I do 5x repeats that take about 1:40, at 8:00+/- pace. Im panting and heavy-legged at the top- last 10secs are tough. But I'm not all out; I've done this once at 1:20 as part of an attempt to PR that segment as well as the bridge (another 1/2m of climbing after). If that one was at a 9, I'm usually around a 6-7/10. After my last repeat, I try to keep the pace and hit the rest of the climb up the bridge and back down. Looking at Strava, 1.25m total ends up typically at my race pace 7-7:20...but of course is at closer to 8s going up and pushing down toward 6s going down.

I can try some of those other options at shorter, higher intensity on this segment...I just can't control the grade or get any steeper unfortunately.

That's definitely SOS. Just don't Gian on the bridge. That could be the end of El Floppo (and the birth of El Flatto)

 

[bushdocda]

Q1 2021

I spared y’all monthly updates but you’ll get the qtr and I look forward to yours...

I am very pleased with a mostly healthy 493 mile quarter. Ending it with a couple days rest before taking on a next build block ahead of a hopefully July marathon block start. I followed a 12 week structure to start the year that kept me accountable.  Completed the MCM 218 mile challenge to earn a new pair of gloves 

Minimal workouts as I was getting my health back in order, a couple November pre virus benchmarks from distance, pace & HR have been my measure. The easy run one is pretty close to back although the temps have been cooler than in benchmark run. 

11/7  5 miles 9:30/mile avg HR 125 

https://strava.app.link/csqynF8z4eb

Next is to see how I compare to this progression run from a week later benchmark which was on a cooler day.  I’ll hit this loop with progression intention later this month to check/compare.

11/14 11 miles 8:04/mile avg HR 140

https://strava.app.link/V4aajkOz4eb

Going to pick up this plan for some structure although I’m not close to the time target I like the volume target, I was using it in the fall ahead of the Chief half effort. 

https://www.runnersworld.com/uk/training/a760098/rws-10-week-sub-125-half-marathon-schedules/

Core work has been good and improved. Taking a second pass through some workouts reminds me how sloppy it was the first time.  Strength needs to come along this qtr. more kb swings and pushups at least. 

I have a couple local adjacent races in May im watching, DE beach series and DC series 5ks are viable options. Nothing else scheduled until August when some 2020 stuff is rescheduled.  Couple days down at the old beach town to start April will be sweet.  (weather not looking great but alas we run).  

Onward!

 

[Juxtatarot]

224 miles for me for March.  I guess that's low for me for a 31-day month.  But average pace was 7:02 which appears to be my fastest month ever.  (Not that I've ever tried for that.)

 

[El Floppo]

I'm consistently messing up my recovery runs. Start out fine, but after warming up the legs just want to go 

 

[Juxtatarot]

I'm consistently messing up my recovery runs. Start out fine, but after warming up the legs just want to go 

Listen to your body. Sounds like you may be recovering OK.

 

[gianmarco]

I'm consistently messing up my recovery runs. Start out fine, but after warming up the legs just want to go 

Get a HR monitor. Then you'll know if you are.

 

[Juxtatarot]

Get a HR monitor. Then you'll know if you are.

Although we all agree that analyzing heart rate data can be valuable, I'm not sure he should start using one less than four weeks away from his race.  In fact, I'd recommend against it. 

Besides some injuries, his training has been going well physically and mentally.  Adding a heart rate monitor now and trying to figure out all his zones and stuff can mess with the mind.  We've seen that here before. 

I suppose the case can be made that he should just mainly use it to collect data for now and analyze it in the months to follow.  However, I don't think all our brains are wired to do that.  Maybe after the race or during the summer months would be a better time to add heart rate training.

 

[gianmarco]

Although we all agree that analyzing heart rate data can be valuable, I'm not sure he should start using one less than four weeks away from his race.  In fact, I'd recommend against it. 

Besides some injuries, his training has been going well physically and mentally.  Adding a heart rate monitor now and trying to figure out all his zones and stuff can mess with the mind.  We've seen that here before. 

I suppose the case can be made that he should just mainly use it to collect data for now and analyze it in the months to follow.  However, I don't think all our brains are wired to do that.  Maybe after the race or during the summer months would be a better time to add heart rate training.

Oh, I didn't mean now. I just meant in general.

That said, much like @MAC_32, he's been doing this long enough that he has a good enough feel.  He likely knows what is a tough effort.

I think where it will help him is to objectively see it while running to help force him to slow down on recoveries. But, as you also pointed out, that may not even be necessary since what he's doing is clearly working. 

 

[Zasada]

224 miles for me for March.  I guess that's low for me for a 31-day month.  But average pace was 7:02 which appears to be my fastest month ever.  (Not that I've ever tried for that.)

Normally I would have done my usual 11km run this morning, but was 15km away from 400 for the month.  So I did 16km.  Only the third time I've surpassed 400km in a month.  Not quite apples-to-apples, though, as this month was almost entirely streets, and most months I have some good elevation in the mix (which pulls distance down).

I don't think I can easily calculate average pace for the month as my PT/Weights days add time, but no distance.  But I imagine (again because of no elevation) my average pace was among the highest of my career.

Also, for kicks this morning, I went after a very short (250m) segment in my community.  Ran basically as hard as I could, while still maintaining some semblance of form.  Got the CR at a 3:14/km pace (5:13/mi).  Still blows my mind that I couldn't even run at Kipchoge MP for 250m.  

 

[MAC_32]

Oh, I didn't mean now. I just meant in general.

That said, much like @MAC_32, he's been doing this long enough that he has a good enough feel.  He likely knows what is a tough effort.

I think where it will help him is to objectively see it while running to help force him to slow down on recoveries. But, as you also pointed out, that may not even be necessary since what he's doing is clearly working. 

I think my HR training now benefited going for so long without one. Now that I do I find myself curious to compare these efforts vs years prior and obviously can't, but I look at my last decade of running as a Dunning-Kruger thing. My own training before 2018ish may have benefited from having one (information overload concerns though), but 2020 and 2021 me benefited from not. Going without one for so long has allowed me to make better decisions now that I also have that data to reference. More information can be a good thing, but for me I think it was better that information not be learned until I first learn about myself.

 

[MAC_32]

It should.

For hill/bridge, are you doing something like one of these?

I can't help but chuckle at the timing of this. I took a peak ahead at April yesterday and I already had an outlook reminder to start considering these specific workouts later in the month. 

 

[bostonfred]

My own training before 2018ish may have benefited from having one (information overload concerns though), but 2020 and 2021 me benefited from not. 

"2020 and 2021 me" benefited from not having one. - MAC_32 

Or

"Me benefited from not" - cookie monster 

 

[The Iguana]

Q1 2021

First, nice work. Next, love the idea

• Jan - 112.9 miles - slowest month I've ever done
  
• Feb - 98.5 miles - kind of bummed I didn't make myself get out for 1.5 more just to hit 100
  
• Mar - 111.1 miles - plus whatever I do later today
  

• Quarter total - 322.5
  
• 2019 1st qtr - 306.5
  
• 2020 1st qtr - 312.2
  

Now I just need to make sure I don't have the let down that I've had in Q2 the last couple years (19 - 226; 20 - 131). Umpiring HS baseball games start next week so I have to make sure I maintain my discipline and not let runs slide.

Strava's "fitness rating" has min in the low 60s. This time last year I was upper 50s and in the lower 60s 2 years ago. Highest rating was in the summer/fall of 19 when training for the Monumental - was in the high 70s, low 80s. I'm feeling pretty good with where I am currently. Now to just keep with it and build up more from here. 

Also had gained the "covid 19" and got back up to about 214 lbs. Made it back under 200 recently and hoping to keep dropping a few more pounds. 

 

[El Floppo]

Now I just need to make sure I don't have the let down that I've had in Q2 the last couple years (19 - 226; 20 - 131). Umpiring HS baseball games start next week so I have to make sure I maintain my discipline and not let runs slide.

C'mon, blue...let them slide!