Ran a 10k - Official Thread (4 Viewers)

[El Floppo]

Re HR/effort.... For me, it's clear that I'm hitting my recoveries too fast, even if the effort feels fine. I get into what I call my "cruising" pace, where it's not pushed but also not easy/conversational...a pace I can go for long runs at without overly taxing the cardio or legs. Once warmed up, my body just settles into it. 

In my old days, that was how I'd train unless I was specifically doing speed work. I never had recovery runs, per se. But I also wasn't running 5/6 days a week. Dunno what's right, tbh...But my cruising pace is now around 7:40s, which is as close to my expected race pace 7:15s as it is to my expected recovery pace (8:15-30). My semi-regular Pickle runs with friends keeps me more honest and slow...9s +/-.

 

[MAC_32]

Re HR/effort.... For me, it's clear that I'm hitting my recoveries too fast, even if the effort feels fine. I get into what I call my "cruising" pace, where it's not pushed but also not easy/conversational...a pace I can go for long runs at without overly taxing the cardio or legs. Once warmed up, my body just settles into it. 

In my old days, that was how I'd train unless I was specifically doing speed work. I never had recovery runs, per se. But I also wasn't running 5/6 days a week. Dunno what's right, tbh...But my cruising pace is now around 7:40s, which is as close to my expected race pace 7:15s as it is to my expected recovery pace (8:15-30). My semi-regular Pickle runs with friends keeps me more honest and slow...9s +/-.

I'll bet your back ailment was due to multiple things, but I'm sure doing easy runs too fast was part of it. It may feel comfortable (because it's normal), but your body isn't recovering. That said, future Floppo will benefit from that mistake. In the meantime, try to do more of whatever a pickle run is.

 

[The Iguana]

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

are we tracking this as a group somewhere? 

 

[tri-man 47]

Re HR/effort.... For me, it's clear that I'm hitting my recoveries too fast, even if the effort feels fine. I get into what I call my "cruising" pace, where it's not pushed but also not easy/conversational...a pace I can go for long runs at without overly taxing the cardio or legs. Once warmed up, my body just settles into it. 

In my old days, that was how I'd train unless I was specifically doing speed work. I never had recovery runs, per se. But I also wasn't running 5/6 days a week. Dunno what's right, tbh...But my cruising pace is now around 7:40s, which is as close to my expected race pace 7:15s as it is to my expected recovery pace (8:15-30). My semi-regular Pickle runs with friends keeps me more honest and slow...9s +/-.

Last pre-race training advice I gave was for @JShare87;s long tempo run.  It did not end well.  I'll keep quiet for now.

 

[tri-man 47]

My 1st qtr ended up at 518 miles, which I'm pleased with given some very cold weeks.  It helped a ton to have specific weekly mileage targets as I steadily built up the miles.  Without those, I would have slacked off on many runs and many days.

2nd qtr should see a continued build-up on weekly mileage, plus regular step-backs, as I'll be in true marathon training by early June.

 

[SteelCurtain]

are we tracking this as a group somewhere? 

Any chance @gruecd can set up a google sheet?  He did one previously for a pushup challenge.

 

[gruecd]

Any chance @gruecd can set up a google sheet?  He did one previously for a pushup challenge.

Sure thing.  Will do.

 

[gruecd]

Sure thing.  Will do.

Here you go:  https://docs.google.com/spreadsheets/d/1S6UFN_boK-jHFyrrhBR9Ku3B7UGolBCGQE48dQc0coM/edit?usp=sharing

 

[bushdocda]

Sure thing.  Will do.

Dammit can’t ignore a googledoc. 

 

[JShare87]

Last pre-race training advice I gave was for @JShare87;s long tempo run.  It did not end well.  I'll keep quiet for now.

Yes, my marathon failure was all your fault. 

 

[tri-man 47]

Yes, my marathon failure was all your fault. 

I know!  I fried your legs, and burned your psyche.  When I'm old(er) and frail(er), I deserve to be thrown in the pond behind the house so the water moccasins can have their way with me.  NTTAWWT.

 

[SteelCurtain]

Here you go:  https://docs.google.com/spreadsheets/d/1S6UFN_boK-jHFyrrhBR9Ku3B7UGolBCGQE48dQc0coM/edit?usp=sharing

LOL on the column of zeroes 

 

[gianmarco]

Here you go:  https://docs.google.com/spreadsheets/d/1S6UFN_boK-jHFyrrhBR9Ku3B7UGolBCGQE48dQc0coM/edit?usp=sharing

I knew exactly what it was before opening it.

 

[SteelCurtain]

Here you go:  https://docs.google.com/spreadsheets/d/1S6UFN_boK-jHFyrrhBR9Ku3B7UGolBCGQE48dQc0coM/edit?usp=sharing

Good start out of the chute.  76 push-ups complete by 6:30 am

 

[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. 

Ok....the wife and kids headed down to see the MIL yesterday for the first time since Covid, leaving me home alone. That meant rippers and a late movie last night. And apparently ice cream. A lot of ice cream.

This morning was rough. Probably not a sustainable pace for the HM.

 

[tri-man 47]

Good start out of the chute.  76 push-ups complete by 6:30 am

So you @Sanded the start of the pushup challenge?

 

[gianmarco]

Ok....the wife and kids headed down to see the MIL yesterday for the first time since Covid, leaving me home alone. That meant rippers and a late movie last night. And apparently ice cream. A lot of ice cream.

This morning was rough. Probably not a sustainable pace for the HM.

lol...that's because you did 3 of those 4 miles below 7:00, including one at 6:47.  That's not 7:05-7:10.  Those extra 15 seconds/mile matter. 

Again, some others here can probably guide you a little bit better, but I'm pretty sure you're close to or above that 7:03 PR shape.  Depending on what you're looking for out of this race, I think approaching that is an attainable goal.  Of course there's the risk of blowing up, so if that's not what you want, then adjust accordingly.

I think going out at a 7:10 pace for the first few miles is a good plan.  If things go well, bump that up for the next 5 and then drop the hammer at the end if able.  If the first few miles aren't good there, then drop it back and finish a solid race. 

My $.02

 

[gruecd]

41, my ### 

 

[MAC_32]

Quarter pole update

Jan- 185 miles, 31 hours, 5377' elevation, 5 hours strength - began the month returning from ankle problems, ended the month with less severe ankle problem

Feb- 138 miles, 24.25 hours, 5136' elevation, 4.5 hours strength - began the month returning from minor ankle problem, developed back problem mid-month, finished the month healthy and racing

Mar- 201 miles, 33.75 hours, 5912' elevation, 5.75 hours strength - began the month in good shape and ended the same, first time since the accident

While it's refreshing to finally be able to move forward instead of rehabbing I am going through an adjustment period right now. That I've been rolling for > 4 weeks straight wall. So this April Fools Day snow storm - 3" so far, will probably more than double by day's end - couldn't have hit at a better time. I'm gonna do a stepback from now til Wednesday then get rolling again. Usually I come out of that fresher and level up the paces, so hopefully that's what I'll see and I knock out another 200 mile month (but faster) and with more strength work.

 

[The Iguana]

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 - 117.3 miles - plus whatever I do later today
  

• Quarter total - 328.7
  
• 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. 

updated... Good thing/bad thing? March ended up as my 7th highest total month since fully starting tracking in 01/2019. I could have/should have run an extra mile last night and moved into the top 5. That will be something to shoot for in April. Although this umpiring thing is going to make things a challenge. Ended up getting scheduled for 3 travel games on Saturday, starting bright and early (and likely rather chilly). Supposed to be out for a long run then... Will have to audible after that and figure it out. About 6 hours on the baseball field, all behind the plate will be a pretty good workout, however. Lots of squats. 

 

[The Iguana]

41, my ### 

A formula has been added to the sheet. I highly approve! #beatgrue

However, I also think it would be a good time for someone to take up the challenge to get that first official one this month. Start with ones from the knees and/or some planks! 

 

[ChiefD]

Spreadsheet updated for 4/1

 

[gianmarco]

Spreadsheet updated for 4/1

Once again, I didn't even have to look.

 

[gruecd]

Is there any way to just see my monthly running totals on Strava?  Everything I can find seems to be TOTAL mileage including bike.

 

[SteelCurtain]

Is there any way to just see my monthly running totals on Strava?  Everything I can find seems to be TOTAL mileage including bike.

I usually look in Garmin for my monthly run totals. 

 

[gruecd]

For all you Apple Watch users, you can now stream Spotify directly from your LTE-enabled Apple Watch....without having to carry your phone.  Previously you had to either stream from Apple Music or stick with songs that you'd downloaded to the watch.  This is a game changer.  

I still wear my Garmin, too, for its superior GPS functionality, but I'm loving the Apple Watch for adding the Spotify streaming to go with the text/phone/wallet features that I use regularly while out for runs.

 

[gruecd]

I usually look in Garmin for my monthly run totals. 

I thought of that, but then I have to add back any treadmill runs, because I only manually add those to Strava.

 

[The Iguana]

Is there any way to just see my monthly running totals on Strava?  Everything I can find seems to be TOTAL mileage including bike.

best way is to probably go the the "training log" and then you can select the activities you want it to show (i.e. runs only). It will give you totals by week, which you can add up to the monthly level easily enough. Might have to do a little math to fix weeks that split between months but will show you relatively easily.

I had played around a little to try to find other options but that's the best I have found so far. 

 

[El Floppo]

Jan- 189.3. had my only 50+ week and mostly steady 40+. Feel like this was a solid development month.

Feb- 117.1. vacation and back injury took me down here. Still happy with the work I did.

Mar- 148.5. Lost a little with the back and hamstring, but this feels about what my months will look like putting in 40+/- weeks 

454.9 total. 

 

[SteelCurtain]

Just checking in @Harris.  I see France is locked down again.  Are you still there?  Will this impact your move to the US?  Will you be able to run? 

Hope you and the family are doing okay!

 

[El Floppo]

Just checking in @Harris.  I see France is locked down again.  Are you still there?  Will this impact your move to the US?  Will you be able to run? 

Hope you and the family are doing okay!

He's been riding like a madman. Aka, new dad.

 

[gruecd]

Jan - 203

Feb - 191

Mar - 189

Total - 583

Trending a little behind 2,500-mile pace for the year, but it is what it is.  Doing what I can to stay relevant as a runner while also being there for my little girl and trying to stay married.

 

[Juxtatarot]

Jan - 203

Feb - 191

Mar - 189

Total - 583

Trending a little behind 2,500-mile pace for the year, but it is what it is.  Doing what I can to stay relevant as a runner while also being there for my little girl and trying to stay married.

Are you saying we can become irrelevant runners? 

 

[gruecd]

Are you saying we can become irrelevant runners? 

Yes.

 

[ChiefD]

Are you saying we can become irrelevant runners? 

Yes.

It is possible. 

 

[El Floppo]

Jan - 203

Feb - 191

Mar - 189

Total - 583

Trending a little behind 2,500-mile pace for the year, but it is what it is.  Doing what I can to stay relevant as a runner while also being there for my little girl and trying to stay married.

Oh man...you are SO screwed. 

 

[El Floppo]

Are you saying we can become irrelevant runners? 

I was born an irrelevant runner

 

[gruecd]

Oh man...you are SO screwed. 

LOL, how so?

 

[El Floppo]

LOL, how so?

She's adorable.

You don't have a chance.

 

[xulf]

Quarterly Update:

Jan - 159

Feb - 160

Mar - 159

Total - 478

Well, I guess I am consistent . 

March included a full week off post surgery - had I been able to run, I would be on pace for the 2,000 club.  I didn't go into this year thinking of doing that, but here, we are.  If I go all in on the marathon training (which I am now heavily leaning towards), I should be able to get to the prestigious club.

 

[gruecd]

She's adorable.

You don't have a chance.

How do I do a "love" reaction and a "sad" reaction at the same time?

 

[SteelCurtain]

UPDATE:

Finished day 1 of the 100 pushups a day challenge. 

Also, I just registered for Monumental Marathon in Indianapolis.  

Let's gooooooooo.

 

[SteelCurtain]

Just looked at the race calendar.  Realize @Juxtatarot is getting ready to blow the doors off things this weekend.  How are you feeling?  Race day weather forecast?   All systems go for sub 6 pace?

I see we have 5 people who are planning on Monumental.  Myself, @gruecd, @Harris, @Zasada and our hometown hero @The Iguana.  Are there others that are considering joining us?  @tri-man 47, @ChiefD, @gianmarco?  Any chance we can get @JShare87 to pack his gloves and join the party?  What other marathoners am I missing? @pbm107?

And to be honest, there is a half marathon too, so we can be completely inclusive.

 

[ChiefD]

Just looked at the race calendar.  Realize @Juxtatarot is getting ready to blow the doors off things this weekend.  How are you feeling?  Race day weather forecast?   All systems go for sub 6 pace?

I see we have 5 people who are planning on Monumental.  Myself, @gruecd, @Harris, @Zasada and our hometown hero @The Iguana.  Are there others that are considering joining us?  @tri-man 47, @ChiefD, @gianmarco?  Any chance we can get @JShare87 to pack his gloves and join the party?  What other marathoners am I missing? @pbm107?

And to be honest, there is a half marathon too, so we can be completely inclusive.

Not sure yet. Definitely not the marathon.  But with that big of a group there I may sign up for half and then heckle you guys the last 6 miles with my shovels. 

 

[El Floppo]

How do I do a "love" reaction and a "sad" reaction at the same time?

Sounds like you're getting the whole dad thing.

 

[The Iguana]

Sounds like you're getting the whole dad thing.

This may be the best posting ever... on so many levels. My current happy/sad moment is simply them both basically being grown. It's good to see them both doing well and being independent(ish) but I so miss them being little. 

         

 

[The Iguana]

UPDATE:

Finished day 1 of the 100 pushups a day challenge. 

Also, I just registered for Monumental Marathon in Indianapolis.  

Let's gooooooooo.

5 sets of 20 today for me spread over the day. And so looking forward to November!

 

[Juxtatarot]

Just looked at the race calendar.  Realize @Juxtatarot is getting ready to blow the doors off things this weekend.  How are you feeling?  Race day weather forecast?   All systems go for sub 6 pace?

I see we have 5 people who are planning on Monumental.  Myself, @gruecd, @Harris, @Zasada and our hometown hero @The Iguana.  Are there others that are considering joining us?  @tri-man 47, @ChiefD, @gianmarco?  Any chance we can get @JShare87 to pack his gloves and join the party?  What other marathoners am I missing? @pbm107?

And to be honest, there is a half marathon too, so we can be completely inclusive.

Thanks for asking. Temps will be in the low 40s but it will be windy —13-15 mph. That will hurt my time but I think I’ll be good for under 6:00 still. But who knows for sure. 
 

I’ve run this race twice before in 2013 and 2017 as a tuneup for spring marathons. I set PRs both times. Early spring temps and a relatively flat course really help. It’s a joint 5K/10K with the 10K basically being two loops.

Race starts in waves due to COVID but I will start in the “elite” 10K wave. “Elite” is kind of funny since it’s so small — max of 300 total and likely less than 100 for the 10K. However, the race benefits a high school track team and sometimes some of the better cross country kids run the 10K. I’m sure I’ll be running with some fast people which will make it feel like a normal race.

 

[Juxtatarot]

I’m thinking about running Monumental. Are you guys staying overnight on Saturday?

 

[The Iguana]

I’m thinking about running Monumental. Are you guys staying overnight on Saturday?

I am.