Ran a 10k - Official Thread (6 Viewers)

[gruecd]

What's the difference between this and the Endorphin Speed?

The carbon-fiber plate. Speeds don’t have it.

 

[Dr_Zaius]

So 30 sec for 200 meters is 4:01 mile pace. 35 sec is 4:42 mile pace. 

This might be a fun challenge for the group - try to beat the Freeze.  Goal of the challenge is to see if you can run 200m in 35s or less on flat ground (track would be best obviously, but not everyone has access).  While for a couple folks in here I suspect that's quite a soft goal, for others it would be really close.  Personally I think I'd either come in right at 35 or a second or two slow.  As we've discussed before, for something so short the ordering of the group in here might be surprising, as I think there are some guys who consider themselves "slow" who have quite a bit of raw speed. 

 

[SteelCurtain]

This might be a fun challenge for the group - try to beat the Freeze.  Goal of the challenge is to see if you can run 200m in 35s or less on flat ground (track would be best obviously, but not everyone has access).  While for a couple folks in here I suspect that's quite a soft goal, for others it would be really close.  Personally I think I'd either come in right at 35 or a second or two slow.  As we've discussed before, for something so short the ordering of the group in here might be surprising, as I think there are some guys who consider themselves "slow" who have quite a bit of raw speed. 

I'm definitely too slow to beat the Freeze.

 

[gianmarco]

What's the difference between this and the Endorphin Speed?

The Speed has a nylon plate, the Pro has a carbon plate. The Pro is meant to be a racing shoe and it's slightly lighter. The Speed is meant to be a training shoe for speed workouts/tempos. It's meant to last a little longer as well. 

 

[gianmarco]

This might be a fun challenge for the group - try to beat the Freeze.  Goal of the challenge is to see if you can run 200m in 35s or less on flat ground (track would be best obviously, but not everyone has access).  While for a couple folks in here I suspect that's quite a soft goal, for others it would be really close.  Personally I think I'd either come in right at 35 or a second or two slow.  As we've discussed before, for something so short the ordering of the group in here might be surprising, as I think there are some guys who consider themselves "slow" who have quite a bit of raw speed. 

I've done a 40 second 200m.

While it was the last of a series of 16 repeats, I don't know if I could take 5 seconds off that time.  I'm thinking my fastest would probably be a couple seconds too slow. 

 

[ChiefD]

This might be a fun challenge for the group - try to beat the Freeze.  Goal of the challenge is to see if you can run 200m in 35s or less on flat ground (track would be best obviously, but not everyone has access).  While for a couple folks in here I suspect that's quite a soft goal, for others it would be really close.  Personally I think I'd either come in right at 35 or a second or two slow.  As we've discussed before, for something so short the ordering of the group in here might be surprising, as I think there are some guys who consider themselves "slow" who have quite a bit of raw speed. 

No

 

[bostonfred]

Thanks. Just bought 27 of them.

Its going to suck when you get to your 14th pair and have to start hopping around

 

[bostonfred]

This might be a fun challenge for the group - try to beat the Freeze.  Goal of the challenge is to see if you can run 200m in 35s or less on flat ground (track would be best obviously, but not everyone has access).  While for a couple folks in here I suspect that's quite a soft goal, for others it would be really close.  Personally I think I'd either come in right at 35 or a second or two slow.  As we've discussed before, for something so short the ordering of the group in here might be surprising, as I think there are some guys who consider themselves "slow" who have quite a bit of raw speed. 

200m @35s

1000m @ 175s

5000m @ 875s

5k pace of 14:15

Am I understanding that correctly?  That you think some people here might find that too easy?

Put a different way, 200/35 is 5.7.  5.7 meters per second, every second, for 35 seconds.  That's something human people do?

 

[El Floppo]

Its going to suck when you get to your 14th pair and have to start hopping around

I've got two left feet, so problem solved.

 

[bushdocda]

200m @35s

1000m @ 175s

5000m @ 875s

5k pace of 14:15

Am I understanding that correctly?  That you think some people here might find that too easy?

Put a different way, 200/35 is 5.7.  5.7 meters per second, every second, for 35 seconds.  That's something human people do?

Holding a high effort pace is not linear. 

 

[El Floppo]

Holding a high effort pace is not linear. 

What about a pizza effort pace?

 

[bushdocda]

What about a pizza effort pace?

Pizza high occurs more frequently than runner high for me. 

 

[El Floppo]

Pizza high occurs more frequently than runner high for me. 

what about pizza math high?

 

[Juxtatarot]

Midway through my run this morning I saw a flutter of some large bird wings out of the corner of my eye.  It was a hawk and it was in an intense standoff with a squirrel.  The hawk was on the ground by the base of a tree.  The squirrel was frozen upside down about three feet up the tree.  The squirrel seemed to be in good enough defensive position and the hawk was just waiting for it to move to pounce.

It was an interesting enough standoff to stop and watch.  But I didn't have all morning.  So that creates a dilemma.  Do I save the squirrel?  I felt pity.  I mean, it must be rough to be a squirrel with the hawks and coyotes and cars and stuff.  So I run at the hawk and clap.  It flies away and the squirrel scampers up the tree to safety.

It has me thinking though.  In Antarctica there is a "rule" that humans shouldn't intervene and allow nature to take its course even when it seems cruel.  And hawks have to eat, right?  Probably should have let them be.  Life (and death) are so complicated.

 

[gianmarco]

Midway through my run this morning I saw a flutter of some large bird wings out of the corner of my eye.  It was a hawk and it was in an intense standoff with a squirrel.  The hawk was on the ground by the base of a tree.  The squirrel was frozen upside down about three feet up the tree.  The squirrel seemed to be in good enough defensive position and the hawk was just waiting for it to move to pounce.

It was an interesting enough standoff to stop and watch.  But I didn't have all morning.  So that creates a dilemma.  Do I save the squirrel?  I felt pity.  I mean, it must be rough to be a squirrel with the hawks and coyotes and cars and stuff.  So I run at the hawk and clap.  It flies away and the squirrel scampers up the tree to safety.

It has me thinking though.  In Antarctica there is a "rule" that humans shouldn't intervene and allow nature to take its course even when it seems cruel.  And hawks have to eat, right?  Probably should have let them be.  Life (and death) are so complicated.

I'm a fan of both animals (even though I think a squirrel is currently up in my attic). I would have let it play out. But I think the circle of nature will still turn just fine despite your attempt to grind it to a screeching halt.

 

[Juxtatarot]

I'm a fan of both animals (even though I think a squirrel is currently up in my attic). I would have let it play out. But I think the circle of nature will still turn just fine despite your attempt to grind it to a screeching halt.

There are a strain of black squirrels around where I live.  Nearby they are about 33% black/67% regular.  If I run about a mile or two away (depending on the direction), I don't see any black squirrels.  I must admit that I have a particular fondness in the black ones.  This was a black one.  That may have influenced my actions.

 

[bushdocda]

Team 🐿 

 

[ChiefD]

Midway through my run this morning I saw a flutter of some large bird wings out of the corner of my eye.  It was a hawk and it was in an intense standoff with a squirrel.  The hawk was on the ground by the base of a tree.  The squirrel was frozen upside down about three feet up the tree.  The squirrel seemed to be in good enough defensive position and the hawk was just waiting for it to move to pounce.

It was an interesting enough standoff to stop and watch.  But I didn't have all morning.  So that creates a dilemma.  Do I save the squirrel?  I felt pity.  I mean, it must be rough to be a squirrel with the hawks and coyotes and cars and stuff.  So I run at the hawk and clap.  It flies away and the squirrel scampers up the tree to safety.

It has me thinking though.  In Antarctica there is a "rule" that humans shouldn't intervene and allow nature to take its course even when it seems cruel.  And hawks have to eat, right?  Probably should have let them be.  Life (and death) are so complicated.

I would have let the squirrel perish.

Those little bassturds are destroying the bird feeders and food I'm putting out for our winged friends.

#TeamHawk

 

[gianmarco]

I would have let the squirrel perish.

Those little bassturds are destroying the bird feeders and food I'm putting out for our winged friends.

#TeamHawk

I'm #TeamHawk all the way even though I still kind of like squirrels.

 

[SteelCurtain]

Most importantly - I am part of #TeamHawk. Screw The Squirrels.

Less importantly - this morning I think I had my best long training run of my life. Goal was to do 20 miles with the last four hard. Admittedly, I’ve never done a fast finish as a part of my long run. However, I was able to hold the 7:42 pace for the first 16 miles and then was able to go sub seven for the last four and I definitely had at least one to maybe two more miles in me at that pace. Here it is a couple hours later and I feel pretty good. Usually after hard runs, I feel like I want to lie in the fetal position for a few hours. 
 

And I’ve done 65 miles since Monday.  
 

38 days until London Marathon.  

 

[Juxtatarot]

Most importantly - I am part of #TeamHawk. Screw The Squirrels.

Less importantly - this morning I think I had my best long training run of my life. Goal was to do 20 miles with the last four hard. Admittedly, I’ve never done a fast finish as a part of my long run. However, I was able to hold the 7:42 pace for the first 16 miles and then was able to go sub seven for the last four and I definitely had at least one to maybe two more miles in me at that pace. Here it is a couple hours later and I feel pretty good. Usually after hard runs, I feel like I want to lie in the fetal position for a few hours. 
 

And I’ve done 65 miles since Monday.  
 

38 days until London Marathon.  

Yeah, you’ve been running great. What’s your marathon A goal?

 

[Dr_Zaius]

200m @35s

1000m @ 175s

5000m @ 875s

5k pace of 14:15

Am I understanding that correctly?  That you think some people here might find that too easy?

Put a different way, 200/35 is 5.7.  5.7 meters per second, every second, for 35 seconds.  That's something human people do?

I think as distance focused individuals we lose sight of the fact that sprint speeds are quite distinct from more endurance focused efforts and can psych ourselves out by looking at pace/mile over short distances.  As the wise Doc says:

Holding a high effort pace is not linear. 

To expound on that a bit, the 200m record is 19.19s, which is 2:34/mile!  Obviously nobody is running a 2:34 mile in actuality.

To maybe put an interesting spin on it, 35s for 200m is about 55% of world record pace.  If we scale the 5K record accordingly, it turns 12:35 into a 22:57 5K, which lots of people in this thread could beat, some of them quite easily.  Of course, we're a bunch of old guys that aren't working on our sprinting form, so being able to run a comparably fast 200m is not a given.

 

[gianmarco]

I think as distance focused individuals we lose sight of the fact that sprint speeds are quite distinct from more endurance focused efforts and can psych ourselves out by looking at pace/mile over short distances.  As the wise Doc says:

To expound on that a bit, the 200m record is 19.19s, which is 2:34/mile!  Obviously nobody is running a 2:34 mile in actuality.

To maybe put an interesting spin on it, 35s for 200m is about 55% of world record pace.  If we scale the 5K record accordingly, it turns 12:35 into a 22:57 5K, which lots of people in this thread could beat, some of them quite easily.  Of course, we're a bunch of old guys that aren't working on our sprinting form, so being able to run a comparably fast 200m is not a given.

I was posting almost this exact same thought process yesterday but forgot to get back to it. 

 

[Dr_Zaius]

Also, despite their aggravating bird feeder antics, put me down on Team Squirrel.  I do wish they would not take bites out of strawberries and leave them lying on the ground, though.  Clean your plates like civilized folk!

 

[gruecd]

I'm a fan of both animals (even though I think a squirrel is currently up in my attic). 

I can take care of that squirrel for you.  $10K, and I'll replace all your insulation, too.

 

[gruecd]

Less importantly - this morning I think I had my best long training run of my life. Goal was to do 20 miles with the last four hard.

Isn't it difficult to run with all the blood flow going to your nether region?

 

[ChiefD]

Also, despite their aggravating bird feeder antics, put me down on Team Squirrel.  I do wish they would not take bites out of strawberries and leave them lying on the ground, though.  Clean your plates like civilized folk!

Another reason to hate squirrels. A guy can't grow a tomato plant without those little a-holes taking one bite out of a green tomato and leave it laying on the ground.

Hate those things.

#TeamHawk

 

[Dr_Zaius]

Personally I think I'd either come in right at 35 or a second or two slow. 

Actually tried this over lunch today.  I measured off ~1/8mile with the GPS, then did a few brisk strides and came back and did a manual lap.  Depending on whether you believe the watch, garmin, or Strava it ended up being 4:40, 4:47, or 4:43 pace, which translates to 34.8-35.7s for 200m.  That was pretty close to all out, although I wasn't going to gian it.  Maybe I could take a second or two off, but no more than that.  It was brutally hot (86F, real feel 94F) but completely overcast with no wind.  Definitely would make more sense to do it on a track, but either way it seems like my gut feel was close.

 

[Dr_Zaius]

Another reason to hate squirrels. A guy can't grow a tomato plant without those little a-holes taking one bite out of a green tomato and leave it laying on the ground.

Hate those things.

#TeamHawk

I was told by someone that the reason for the bite and run is that they are looking for water rather than food, although I did no further research on the subject.  If my strawberry patch ever recovers from the attempted transplant last year, I was thinking of putting out a dish of water to see if that solves the situation.

 

[ChiefD]

I was told by someone that the reason for the bite and run is that they are looking for water rather than food, although I did no further research on the subject.  If my strawberry patch ever recovers from the attempted transplant last year, I was thinking of putting out a dish of water to see if that solves the situation.

Yeah, that's the story the squirrels want you to believe. I've put out water bowls near my garden for years.

The squirrels do it because they are a-holes - plain and simple.  

#TeamSHawkandOwl

 

[El Floppo]

seeing an ortho on Monday (used to be the NY Rangers ortho). achilles has gotten worse, even with inactivity. hopefully its just in need of some tlc and pt and nothing structural. I've been a ####### about not doing all the pt at home that I already know about.

 

[tri-man 47]

seeing an ortho on Monday (used to be the NY Rangers ortho). achilles has gotten worse, even with inactivity. hopefully its just in need of some tlc and pt and nothing structural. I've been a ####### about not doing all the pt at home that I already know about.

Ugh.  Bummer.

But it's gotta be tough to do the PT when you're so busy with work and everything.  Oh, wait ...  

 

[Brony]

Hawks and squirrels are way way ahead of Canadian Geese and chipmunks in my book.   I'd go Team Hawk just because there are so many squirrels. 

 

[Brony]

seeing an ortho on Monday (used to be the NY Rangers ortho). achilles has gotten worse, even with inactivity. hopefully its just in need of some tlc and pt and nothing structural. I've been a ####### about not doing all the pt at home that I already know about.

good luck with the acronym work on your achilles.  I hate PT too.   I don't mind doing the rehab work - I just hate having someone watch and analyze every step and I hate being told when to do the work. 

 

[El Floppo]

good luck with the acronym work on your achilles.  I hate PT too.   I don't mind doing the rehab work - I just hate having someone watch and analyze every step and I hate being told when to do the work. 

I'm kind of the opposite- I prefer having somebody telling me what to do. htfu pdq.

Ugh.  Bummer.

But it's gotta be tough to do the PT when you're so busy with work and everything.  Oh, wait ...  

been super busy with a couple remote consulting things that started up a couple weeks ago. and with the kids. but it's all at home (or dragging the kids around) so really there's no excuse for me not to peel out for 15 minutes to take care of myself.

 

[SteelCurtain]

Yeah, you’ve been running great. What’s your marathon A goal?

Thanks!  My goal race is the London Marathon. 

I got my PR (3:12:43) at Indianapolis.  I felt like I ran almost a perfect race for me.  At the time, I was 48 years old and thought to myself, "I doubt I'll be able to get faster." 

I feel like I'm faster now at the age of 50.  So, my initial goal was 3:09....but I'm starting to think if the weather is good and the jetlag is minimal, I aim for 3:05-3:07 and see how it feels. 

To answer your question -- I'd probably say A goal is 3:07

B goal is 3:09x

C goal is 3:12:42 or better

If the jetlag is rough and weather windy, then I probably go out at 3:09:59 pace and see if I can negative split that last few miles and get a bit under that number. 

 

[Juxtatarot]

Thanks!  My goal race is the London Marathon. 

I got my PR (3:12:43) at Indianapolis.  I felt like I ran almost a perfect race for me.  At the time, I was 48 years old and thought to myself, "I doubt I'll be able to get faster." 

I feel like I'm faster now at the age of 50.  So, my initial goal was 3:09....but I'm starting to think if the weather is good and the jetlag is minimal, I aim for 3:05-3:07 and see how it feels. 

To answer your question -- I'd probably say A goal is 3:07

B goal is 3:09x

C goal is 3:12:42 or better

If the jetlag is rough and weather windy, then I probably go out at 3:09:59 pace and see if I can negative split that last few miles and get a bit under that number. 

Yeah we are supposed to be slowing down at 50 but the experience matters. Plus there are always things we can do better. I’m looking forward to your PR!

 

[tri-man 47]

Yeah we are supposed to be slowing down at 50 but the experience matters. Plus there are always things we can do better. I’m looking forward to your PR!

True dat.  My marathon PR was ten years after my first marathon effort.

So @SteelCurtain, it sounds like you're targeting sub-7:10/mile or maybe back off to 7:15/mile as needed.  Your excellent run today, then, was roughly MP+30 and then MP-20 for the final four miles, yes?   A nice, brisk pace early on, and then strong pacing at the end.  I like it!

 

[tri-man 47]

been super busy with a couple remote consulting things that started up a couple weeks ago. and with the kids. but it's all at home (or dragging the kids around) so really there's no excuse for me not to peel out for 15 minutes to take care of myself.

Great to hear about the consulting gigs, GB.  Too early to know if that's sustainable?

 

[El Floppo]

Great to hear about the consulting gigs, GB.  Too early to know if that's sustainable?

thanks- yeah, good for the foreseeable future. just no benefits- insurance will go back to the ACA end of Sep.

 

[gianmarco]

Kipchoge movie

 

[gruecd]

To answer your question -- I'd probably say A goal is 3:07

B goal is 3:09x

C goal is 3:12:42 or better

And based on that last workout, I’d say you’re a sandbagger…

 

[pbm107]

And based on that last workout, I’d say you’re a sandbagger…

@SteelCurtain I agree with this. Normally I tend to lean conservative on marathon predictions but with good weather you're faster than 3:07.

 

[xulf]

Am I allowed to complain about the weather or is that frowned upon at the moment? This last week has been disgusting and is throwing off my ability to gauge how my injury is F'ing up my fitness.

Oh, and soccer started for my girls making Saturdays super tricky for my runs.

 

[bushdocda]

Am I allowed to complain about the weather or is that frowned upon at the moment? This last week has been disgusting and is throwing off my ability to gauge how my injury is F'ing up my fitness.

Oh, and soccer started for my girls making Saturdays super tricky for my runs.

Yes

 

[MAC_32]

@SteelCurtain I agree with this. Normally I tend to lean conservative on marathon predictions but with good weather you're faster than 3:07.

I've not paid enough attention to his specifics, but from what I've gleaned there have been a lot of similarities between him and what I've been doing...only he's running a lot more miles than I am. And my goal is 2:XX. I'm not sayin' I'm just sayin'

 

[MAC_32]

Am I allowed to complain about the weather or is that frowned upon at the moment? This last week has been disgusting and is throwing off my ability to gauge how my injury is F'ing up my fitness.

Oh, and soccer started for my girls making Saturdays super tricky for my runs.

Sweet relief is coming, just need to withstand one more Sunday run through this bull ####.

 

[SteelCurtain]

@SteelCurtain I agree with this. Normally I tend to lean conservative on marathon predictions but with good weather you're faster than 3:07.

That training run was a breakthrough run, no doubt.  I’ll have to see as I’ve got lots of travel prior to my race.  Seattle to London in the week prior to race (and the 9 hours of time change) is part of my thinking.

 

[SteelCurtain]

I've not paid enough attention to his specifics, but from what I've gleaned there have been a lot of similarities between him and what I've been doing...only he's running a lot more miles than I am. And my goal is 2:XX. I'm not sayin' I'm just sayin'

Ohhhh hell no.  I’m not going sub 3.  I’m definitely not there.  

 

[xulf]

Am I allowed to complain about the weather or is that frowned upon at the moment? This last week has been disgusting and is throwing off my ability to gauge how my injury is F'ing up my fitness.

Oh, and soccer started for my girls making Saturdays super tricky for my runs.

My V02max has now dropped from 56 to 53 in the last week and a half since my injury (and gross heat).  HR was about 25 more than usual for todays run.  I need some sweet sweet 50 degree mornings sooner than later