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Ran a 10k - Official Thread (7 Viewers)

So much awesome going on this weekend we slipped to pg 2.
Hot week giving way to a cool day today and what looks to be a cool week for August. 

Week 4 - quarter mark

52.1 miles and no axe swinging. 3 quality sessions in a hot summer week.  Calc’d my first SI the other day when I was like WTF this is uncomfortable.

5x1000s went well Monday.

Wednesday 4 at MP was clean. These MP runs will stretch out a lot in the next couple weeks and start to show me a lot. Easy to run these a tad fast now, need to prove it over longer sessions to see what is really happening fitness wise. 

17mile Saturday long run was first fueling practice thanks to the chatter here. Went 2 roctanes (pineapple first and cold brew coffee caffeine 2nd).  No issues and, shocker, I felt better.  Might order some Crank e-gels bc that name is funny and they say they are better than  Roctane.

Dumb tweak of the week - Friday I stepped on a floor mat that slid out and my right groin and hip flexor almost left my body in a painful manner. It calmed down and didn’t flare during long run but was sore after. On the watch list.

This week I’ll shoot for 2 workouts and I’ll combine the 2nd with the long run as I’m “racing” a HM Saturday. It will be a progression to MP for the 2nd half type approach. 

Onward. 

 
Week 8 - a really dumb week with a really good finish

M- car was being serviced so I ran to the gym for a lunch lift, back to the office, then home after work, and a 4th time at cross country practice. Four runs totaling 9.2 miles all in suck's in the mid 150's. So dumb.

Tu- 152 suck, but it was mostly cloudy so I suffered through some intervals. 8 of them at 3 mins per (2 min recovery) then right into 4 thirty second hill sprints. Even more dumb.

W- lunch lift and plan said evening MLR, but the skies looked ominous. I checked weather both when I left the office and as I was getting ready to go out the door 30 mins later and the radar was adamant the line of storms weren't coming through for 2+ hours. I promised my wife I wouldn't venture more than 10 mins from home, just in case. 20 mins later I got an automated message from the nat'l weather service and about 2 seconds after that a phone call from my wife came in. 

Where are you you need to be home now

Uhh, 5-7 mins out.

That's 5 mins too long. Run fast. Good luck. And I hope I see you again. Love you (click)

The initial wave hit about 2 mins later and of course I was going dead into it. Pelted with small hail, a 50 mph head wind, gusts up to 80, watching tree branches snap off...but I made it home! Can this week get any dumber.

Th- How am I going to make up for missing yesterday's workout in these conditions? I got it! A progression! And thankfully I didn't look to see just how bad it was out there. 9 miles in a sunny 162 suck with the last 4 miles at 7:19/7:19/7:00/6:27. Yep, this has to be peak dumb.

F- lunch lift and an evening 5 just before the last line of storms came through for the week.

Sa- golfed all day, amended plan said to run when I got home. I still wasn't over all the dumb though. So I made pancakes & bacon for the kids then played video games all night with them instead.

Su- I was finally over all of the dumb this week presented and the weather was the best it's been since early summer - partly cloudy mid 60's low humidity. Lets see if I can build on the army of 15 mile runs I've done so far this summer. Mower down a honey jam sammy and a couple handfuls of pretzels, chugged some water then I was on my way.

First 3 miles 8:02 (130)/7:40 (135)/7:22 (138) - yyyeeesss!!!

Next 3 7:27 (138)/7:28 (142)/7:22 (139) - screw it, I'm not going home to refill.

I intended to do an hour loop, then 45, then whatever I had left. I had a refill of water and a honey jam sammy in the garage. I decided to let it ride with the fruit snacks and hand held I took with me and skipped the pitstop at home.

Next 4 7:28 (136)/7:25 (140)/7:21 (140)/7:20 (138) - my HR is still not climbing? Okay let's challenge myself.

Ever since I skipped the pitstop I was creating this workout on the fly, so I decided to head up a gentle climb over the next few miles. Goal was to maintain pace without blowing up then see if I can crank it up to the finish.

4 miles up 7:32 (140)/7:30 (144)/7:33 (146)/7:25 (148) - I'm still below 150?!? Alright, let's go crazy.

Final 3 6:56 (150)/7:02 (157)/6:36 (160)

Total run - 17 miles, 2 hours 5 mins, 7:23 pace, aHR 142, with a 21 minute 5K to finish. And now I'm wondering how to one-up this next weekend.

51 miles for the week was 5 under plan, but given how dumb this week was and how I finished it I'm giving it a pass. Problem is this week looks like it may be similarly dumb. If I get any sucks below 145-150 it'll probably be because it's currently storming.  :lol: :bag:  

 
MAC_32 said:
Week 8 - a really dumb week with a really good finish

M- car was being serviced so I ran to the gym for a lunch lift, back to the office, then home after work, and a 4th time at cross country practice. Four runs totaling 9.2 miles all in suck's in the mid 150's. So dumb.

Tu- 152 suck, but it was mostly cloudy so I suffered through some intervals. 8 of them at 3 mins per (2 min recovery) then right into 4 thirty second hill sprints. Even more dumb.

W- lunch lift and plan said evening MLR, but the skies looked ominous. I checked weather both when I left the office and as I was getting ready to go out the door 30 mins later and the radar was adamant the line of storms weren't coming through for 2+ hours. I promised my wife I wouldn't venture more than 10 mins from home, just in case. 20 mins later I got an automated message from the nat'l weather service and about 2 seconds after that a phone call from my wife came in. 

Where are you you need to be home now

Uhh, 5-7 mins out.

That's 5 mins too long. Run fast. Good luck. And I hope I see you again. Love you (click)

The initial wave hit about 2 mins later and of course I was going dead into it. Pelted with small hail, a 50 mph head wind, gusts up to 80, watching tree branches snap off...but I made it home! Can this week get any dumber.

Th- How am I going to make up for missing yesterday's workout in these conditions? I got it! A progression! And thankfully I didn't look to see just how bad it was out there. 9 miles in a sunny 162 suck with the last 4 miles at 7:19/7:19/7:00/6:27. Yep, this has to be peak dumb.

F- lunch lift and an evening 5 just before the last line of storms came through for the week.

Sa- golfed all day, amended plan said to run when I got home. I still wasn't over all the dumb though. So I made pancakes & bacon for the kids then played video games all night with them instead.

Su- I was finally over all of the dumb this week presented and the weather was the best it's been since early summer - partly cloudy mid 60's low humidity. Lets see if I can build on the army of 15 mile runs I've done so far this summer. Mower down a honey jam sammy and a couple handfuls of pretzels, chugged some water then I was on my way.

First 3 miles 8:02 (130)/7:40 (135)/7:22 (138) - yyyeeesss!!!

Next 3 7:27 (138)/7:28 (142)/7:22 (139) - screw it, I'm not going home to refill.

I intended to do an hour loop, then 45, then whatever I had left. I had a refill of water and a honey jam sammy in the garage. I decided to let it ride with the fruit snacks and hand held I took with me and skipped the pitstop at home.

Next 4 7:28 (136)/7:25 (140)/7:21 (140)/7:20 (138) - my HR is still not climbing? Okay let's challenge myself.

Ever since I skipped the pitstop I was creating this workout on the fly, so I decided to head up a gentle climb over the next few miles. Goal was to maintain pace without blowing up then see if I can crank it up to the finish.

4 miles up 7:32 (140)/7:30 (144)/7:33 (146)/7:25 (148) - I'm still below 150?!? Alright, let's go crazy.

Final 3 6:56 (150)/7:02 (157)/6:36 (160)

Total run - 17 miles, 2 hours 5 mins, 7:23 pace, aHR 142, with a 21 minute 5K to finish. And now I'm wondering how to one-up this next weekend.

51 miles for the week was 5 under plan, but given how dumb this week was and how I finished it I'm giving it a pass. Problem is this week looks like it may be similarly dumb. If I get any sucks below 145-150 it'll probably be because it's currently storming.  :lol: :bag:  
Click to expand...


I'm not sure if I should be impressed by you or think you are the biggest idiot in Ohio.

 
Its official.  I'm the 3:30 pacer at Monumental this fall.  Excited to help people meet their goals in November! :thumbup:

There is always a chance they bump me to another time as the rest of the pacing roster comes together.  I think its unlikely, but never say never.

 
Week 9 London Training review

M - easy recovery run.  7.25 miles with 8:50 pace.  Felt okay after a hard 18 miler the day prior.

T - a 3x2 mile interval workout with 800m recoveries. Pace goals were 6:50 pace.  Although legs felt tired, I was able to grind this one out in very humid conditions.

W - easy recovery run.  10 miles at 8:38 pace.  Another warm and humid one that left me drenched in sweat.

Th - 10 mile progression run starting at 8:10 pace going down to 6:40 pace.  Pleased as my last mile, I was able to get to 6:20 which is a full minute per mile faster than my PR pace.  Threw in 4 warm up and cool down miles for a total of 14 on the day.  And yes, it was warm as hell again.

Fr - Ran 9.92 miles with some friends.  It was a hilly route and mostly recovery but I did push up one hill near the end.  Probably wasn't necessary.  It was muggy again!

S - I considered pushing my long run to Sunday as it would be noticeably cooler.  However, I wanted to keep my calendar on track and I also wanted the physiological benefits of another run in the heat.  So off I went at noon and was able to push and run 20 miles at 7:33 pace.  Pleased but this was a tough one.

S - super easy recovery run.  8.62 miles at 9:35 pace.  Legs and whole body were tired from Saturday run.

Total -  80 miles this week.  The Hanson's plan is starting to drag on me a bit, but that's the point, right?   Sources tell me London will be making some announcements about the marathon this week.  So anxiously awaiting that to be released.  I was told likely tomorrow, but who really knows?

 
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SteelCurtain said:
Its official.  I'm the 3:30 pacer at Monumental this fall.  Excited to help people meet their goals in November! :thumbup:

There is always a chance they bump me to another time as the rest of the pacing roster comes together.  I think its unlikely, but never say never.
Click to expand...
In a dream world, I'll be trying to hang with you. In reality I'm nowhere near prepared for that kind of time. 

:kicksrock:

 
SteelCurtain said:
Its official.  I'm the 3:30 pacer at Monumental this fall.  Excited to help people meet their goals in November! :thumbup:

There is always a chance they bump me to another time as the rest of the pacing roster comes together.  I think its unlikely, but never say never.
Click to expand...
IF I was heading there, and IF my achilles weren't such bastards, I would be excited to run in your group and get your help to hit that goal.

at this point, I think a fall marathon is off the books for me...will keep the option open for a spring marathon instead. will focus on trying not to lose fitness and get my legs in order.

 
El Floppo said:
IF I was heading there, and IF my achilles weren't such bastards, I would be excited to run in your group and get your help to hit that goal.

at this point, I think a fall marathon is off the books for me...will keep the option open for a spring marathon instead. will focus on trying not to lose fitness and get my legs in order.
Click to expand...


With each passing day, my goal for Monumental is less and less about running a competitive (for me) time, and more and more just to meet you guys and have a fun weekend.

I would love to be in a situation to have @SteelCurtain pace me (would have been a great goal with my April level of fitness), but right now I'm just going to run/walk whatever I can, and try to have a good time.  My epic fail last weekend has really highlighted just how much fitness I've lost over the last few months.

 
El Floppo said:
IF I was heading there, and IF my achilles weren't such bastards, I would be excited to run in your group and get your help to hit that goal.

at this point, I think a fall marathon is off the books for me...will keep the option open for a spring marathon instead. will focus on trying not to lose fitness and get my legs in order.
Click to expand...
I know its not the same, but perhaps you and @Zasada could shoot for a 1:45 half marathon time.  You could run with my group until the HM people split off (around mile 7-8 IIRC).  Just a thought.....

 
London moving the 2022 marathon to the fall

I'm not sure what this means for 2021.  I assume 2021 is still a go.  Waiting to hear about deferral options.  The reason I consider it is because if I test positive for COVID in 6 weeks, then I can't go to London and likely lose my spot.  If I defer to 2022 (if its an option), then hopefully COVID isn't as much of an issue.  And I just race 2021 Boston.

Decisions decisions.

 
SteelCurtain said:
London moving the 2022 marathon to the fall

I'm not sure what this means for 2021.  I assume 2021 is still a go.  Waiting to hear about deferral options.  The reason I consider it is because if I test positive for COVID in 6 weeks, then I can't go to London and likely lose my spot.  If I defer to 2022 (if its an option), then hopefully COVID isn't as much of an issue.  And I just race 2021 Boston.

Decisions decisions.
Click to expand...
Hmm. I guess on the bright side that could clean up your busy fall schedule a bit and limit your exposure risk. But I know you want to race that mf’er. 

 
bushdocda said:
Hmm. I guess on the bright side that could clean up your busy fall schedule a bit and limit your exposure risk. But I know you want to race that mf’er. 
Click to expand...
I do want to race it.  And although we are all vaccinated in my house.  My kids are going back to school and who knows where we are in 6 weeks COVID wise. 

I may somehow get it.  Have no symptoms.  Take my COVID test (required to get into UK) and if I'm positive, my London dream ends right then and there. 

You are right.  I really want to race London.  I don't really want to race Boston.  My kids will be in Boston and I just want to have fun prior to the race. 

 
SteelCurtain said:
I know its not the same, but perhaps you and @Zasada could shoot for a 1:45 half marathon time.  You could run with my group until the HM people split off (around mile 7-8 IIRC).  Just a thought.....
Click to expand...
I love that, and even though I think I'll still have a sub 1:40 in me unless I completely shut things down- would be way more fun to run with you and Zasada at a comfortable pace. 

But I was never planning on going there this fall. Would be fun as hell to see and run with all of you, but not an option for me.

 
SteelCurtain said:
I do want to race it.  And although we are all vaccinated in my house.  My kids are going back to school and who knows where we are in 6 weeks COVID wise. 

I may somehow get it.  Have no symptoms.  Take my COVID test (required to get into UK) and if I'm positive, my London dream ends right then and there. 

You are right.  I really want to race London.  I don't really want to race Boston.  My kids will be in Boston and I just want to have fun prior to the race. 
Click to expand...
Is pivoting to a different race late Sep and deferring London to next year an option? I get you may 'lose' a week of training, but given where you are right now I don't think it'd result in a meaningful difference. Enhanced bad running weather risk though.

 
SteelCurtain said:
Just bought these for $12

There was a little button to hit for a 50% off coupon.  I also bought another pair of running shorts, so I don't know if that's related. 

Sharing it here if anyone can take advantage of it.  I'm a prime member so that may be part of it as well.
Click to expand...
Am I supposed to wear these without my normal running compression shorts? The fit is perfect but the compression liner doesn’t provide much compression. Just curious what others are doing.

 
lumpy19 said:
Am I supposed to wear these without my normal running compression shorts? The fit is perfect but the compression liner doesn’t provide much compression. Just curious what others are doing.
Click to expand...
Depends on how much slapping around you got down there. 

 
Flooring question for the crew. I was going to start my own topic, but I don’t really know the FBG peeps like most of you. I didn’t know if a question like this deserved its own thread.
 

I have new windows and 3 panel slider getting installed. Most of you know I live in south Florida. It was obviously extremely hot today. They were installing my slider and while the old one was removed, My house got hot and humid real quick. I have vinyl plank flooring throughout my entire house. When I got home, there was a hill in my living room. The floor has bubbled up. I was assured it would go down when the house cooled down. 
 

It’s been hours since then, and the house has cooled off. I don’t think this huge hump is just going to magically disappear after doing some quick Google searching. Hoping someone can help with this. Paging @ChiefD

 
JShare87 said:
Flooring question for the crew. I was going to start my own topic, but I don’t really know the FBG peeps like most of you. I didn’t know if a question like this deserved its own thread.
 

I have new windows and 3 panel slider getting installed. Most of you know I live in south Florida. It was obviously extremely hot today. They were installing my slider and while the old one was removed, My house got hot and humid real quick. I have vinyl plank flooring throughout my entire house. When I got home, there was a hill in my living room. The floor has bubbled up. I was assured it would go down when the house cooled down. 
 

It’s been hours since then, and the house has cooled off. I don’t think this huge hump is just going to magically disappear after doing some quick Google searching. Hoping someone can help with this. Paging @ChiefD
Click to expand...
My first guess would be that it should go down in 24-48 hours. If not, they created the bubble in combination with the humidity...probably installing the saddle/threshold for the new slider while it was bubbled up leaving the material nowhere to go once it reacclimated to colder/dryer air. But I'd say to give it some time before going nuclear on the installer.

 
El Floppo said:
My first guess would be that it should go down in 24-48 hours. If not, they created the bubble in combination with the humidity...probably installing the saddle/threshold for the new slider while it was bubbled up leaving the material nowhere to go once it reacclimated to colder/dryer air. But I'd say to give it some time before going nuclear on the installer.
Click to expand...
Top this @ChiefD

 
ChiefD said:
I can't. @El Floppo is dead on.

A wide open house in Florida that time of year brings in a TON of humidity. It will take time. Probably 24-48 hours. If it doesn't go down it's more than likely the guys that installed it created that bubble when they installed the new threshold.
Click to expand...
The bubble is about 20 feet away from the new slider. New threshold hasn’t been installed. To put into context how big the hill is, I’ve mistakenly walked over the hill no less than 20 times since I’ve been home. I’ve got more elevation gain just by doing that than all my runs combined this year.

 
JShare87 said:
The bubble is about 20 feet away from the new slider. New threshold hasn’t been installed. To put into context how big the hill is, I’ve mistakenly walked over the hill no less than 20 times since I’ve been home. I’ve got more elevation gain just by doing that than all my runs combined this year.
Click to expand...
Then I'd leave it and use it for training.

 
gruecd said:
Am I the only one whose diet goes completely out the window when they're stressed/over-the-top busy at work or with life in general?
Click to expand...
Used to - I had to make changes on the other side of kids to combat. I could manage the over-the-top busy at work stretches, but the double whammy caused me to take a step back and re-assess. I had to develop new habits to prevent it from happening...err, better manage it when it inevitably happened. 

I still have bouts of it, but I'm much better now about anticipating it in advance. i.e. we scheduled a vacation for the first week of August this year, so I knew the week after we got back would be horrendous. August and September are always my wife and I's busiest months and we're adding a week off to the mix this year, so the moment we got home I got to work on the priority list around the house then headed to the stores. We do a food prep day most weekend's anyway, but I was especially thorough this particular Sunday. I wasn't sure how this week would go off the rails; I just knew that it would and we needed to prepare to minimize the amount of times we go to the pantry or say eff it and pick up takeout.

Hard boiled a dozen eggs. Baked some chicken in the oven. Prepped some brown rice. Chopped up cucumbers and peppers then threw them in a gallon sized bag. Did the same with pineapple and watermelon then put them in containers. Loaded up on a bunch of other mobile fruits and veggies (tomatoes, avocados, clementines, grapes, berries, etc). Instead of getting lunch meat for sandwiches we got meats and cheeses so we essentially had pre-made antipasto. Our market does fresh sushi and they're usually good for at least a couple days, so I got 2 of them on standby.

Probably more, but that's enough - we just load the fridge with foods that require little-to-no prep time. It won't get us all the way through a week, but it'll get us to a spot in which all we need is a quick mid-week stop at the market and we usually get to Friday. I don't think we made a single dinner in that week back (uncommon), but by doing all this we didn't open the fridge and not see the makings of a actual meal until Friday. We got takeout that night, but it was the only night of it after we got back because we prepared in advance. We minimized the damage.

 
Well, I have some sort of injury.  Not sure if it is the hammy or another muscle. It's higher and more inside than what I would expect for a hamstring injury, but not entirely sure (maybe an adductor?).  Walking is OKish and I didn't have any pain on the elliptical.   

I'm really hoping this isn't anything serious.  I want to make sure I'm healed but I'm getting some anxiety knowing that I'm going to fall behind a bit in my training for my first full   :kicksrock:

 
Last edited by a moderator:
xulf said:
Well, I have some sort of injury.  Not sure if it is the hammy or another muscle. It's higher and more inside than what I would expect for a hamstring injury, but not entirely sure (maybe an abductor?).  Walking is OKish and I didn't have any pain on the elliptical.   

I'm really hoping this isn't anything serious.  I want to make sure I'm healed but I'm getting some anxiety knowing that I'm going to fall behind a bit in my training for my first full   :kicksrock:
Click to expand...
Any tight muscles in the injured area or elsewhere?

 
Juxtatarot said:
Any tight muscles in the injured area or elsewhere?
Click to expand...


Quad is a touch sore/tight currently (same leg).  I think it happened because I was having a bit of outside hip pain and I probably subconsciously changed my form to prevent that pain on my long run.  But there is no hip pain now.

Weirdly, I ran with no issue the day after my long run where it first flared up.

 
Last edited by a moderator:
xulf said:
Quad is a touch sore/tight currently (same leg).  I think it happened because I was having a bit of outside hip pain and I probably subconsciously changed my form to prevent that pain on my long run.  But there is no hip pain now.

Weirdly, I ran with no issue the day after my long run where it first flared up.
Click to expand...
GL GB. Rest is good, massage also a good idea to loosen up the whole kit and as you assess what’s next.

 
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