Ran a 10k - Official Thread (4 Viewers)

[Zasada]

I read his post and immediately googled Olympic times. 
 

37 minutes!!??

I'm with you and @ChiefD on this one.  Usually the newbs in this thread are "hey 10K guys, I'm trying to run more than a mile without walking, any advice?", not "hey 10K guys, I'm already a #BMF, any advice?"

My only advice/request for @Zigg here is to get on Strava and join our group so I can witness his BMFery...

 

[MAC_32]

Welcome Zigg. At those paces you don’t need us.

Nah, at those paces without being informed how to actually train he absolutely needs us. Learning how to train properly then unlocking that next level may make this a sustainable habit until his body says no mas. 

 

[MAC_32]

52:55 10K today, casual run. I don't do casual well. Always feel similar fatigue compared to hard run.

I'm more concerned with a faster 10K than adding distance for now. Will definitely add some long runs, but goals are 10K related. 

I write this from the perspective of someone who had similar goals about 10 years ago and loathed 'casual' runs. The key to getting faster at that distance is more miles at a slower pace. There's more to it than just that, but given the background you shared I suspect you're on a good trajectory with most other elements.

 

[Dr_Zaius]

Welcome Zigg. At those paces you don’t need us.

I have to say, I'm really disappointed in the lack of La Dee Da in this reply.

 

[MAC_32]

First draft of race report is finished.  I'm on the plane right now flying back to NY.  I will likely post it tomorrow once I get a chance to read it over once again. 

Unrelated to the welcoming of our newest (active?) participant, I call BULL####!!!

 

[lumpy19]

I don’t have a race report because I haven’t raced but last night I knocked over 2 minutes off my fastest 10k time, came out of nowhere.  Somewhere in the 45:15-45:30 (Strava and Garmin disagree)range, previous was 47:30ish in August.  I’m no @Zigg but a pretty monstrous drop for me.

I don’t have a focus on my training other than to get out there, in August I committed to some harder runs to help understand pacing and how to run with an HR over 140.  It’s paid off big time.

 

[SteelCurtain]

Unrelated to the welcoming of our newest (active?) participant, I call BULL####!!!

Ha.  I'm a bit under the weather, so trying to rest before Boston.  I'll post soon.  I promise.  Definitely before I run Boston on Monday.

 

[Zigg]

I write this from the perspective of someone who had similar goals about 10 years ago and loathed 'casual' runs. The key to getting faster at that distance is more miles at a slower pace. There's more to it than just that, but given the background you shared I suspect you're on a good trajectory with most other elements.

What is a good pace for a ‘casual’ run, relative to a hard one? The run I called casual seemed pretty good. It was comfortable and I easily could have kept going.

 

[El Floppo]

What is a good pace for a ‘casual’ run, relative to a hard one? The run I called casual seemed pretty good. It was comfortable and I easily could have kept going.

Id guess that's a good pace for slow runs for you. For me, it's a pace where my HR and breathing are down and I can capably hold a conversation while running.

You said 6 runs/week. What do those look like?

 

[Zigg]

My activity has been like this:

March 2020-Sept 2020 was all MAF runs on a track. Very slow and I think it helped a ton. Runs were between 8-12K.

Sept 2020-present has been treadmill, usually at an aggressive pace. I started adding slow 10M runs, but haven’t in a while. Hope to add longer runs soon.

If I run 6x a week, for roughly 45-50 miles, how should the fast/casual/slow ratio look?

 

[Zigg]

Id guess that's a good pace for slow runs for you. For me, it's a pace where my HR and breathing are down and I can capably hold a conversation while running.

You said 6 runs/week. What do those look like?

My runs have been fast(for me). I usually run from 10k to 8 miles(hour limit on treadmill). Growth has come from adding .1 mph every other week.

Yesterday’s run was probably a little above conversational, but close. 

 

[tri-man 47]

My activity has been like this:

March 2020-Sept 2020 was all MAF runs on a track. Very slow and I think it helped a ton. Runs were between 8-12K.

Sept 2020-present has been treadmill, usually at an aggressive pace. I started adding slow 10M runs, but haven’t in a while. Hope to add longer runs soon.

If I run 6x a week, for roughly 45-50 miles, how should the fast/casual/slow ratio look?

Hi @Zigg!  Great to hear about your health improvement.

Almost all the runs should be casual/slow.  Only one or two runs a week should include harder effort ...what's referred to as something of substance (SOS).  On the treadmill, what you might do is increase the elevation on some runs to make it a harder effort.  Maybe once a week with elevation; once a week with some faster pacing ...either a sustained faster pace, or a mix of hard/easy pacing.  

 

[JShare87]

Hi @Zigg!  Great to hear about your health improvement.

Almost all the runs should be casual/slow.  Only one or two runs a week should include harder effort ...what's referred to as something of substance (SOS).  On the treadmill, what you might do is increase the elevation on some runs to make it a harder effort.  Maybe once a week with elevation; once a week with some faster pacing ...either a sustained faster pace, or a mix of hard/easy pacing.  

@tri-man 47 is wise beyond his years (and he’s got a lot of years under his belt). Glad you joined, @Zigg because there is no better place to find solid running advice/info within the matter of minutes. Welcome!

 

[Zasada]

Ha.  I'm a bit under the weather, so trying to rest before Boston.  I'll post soon.  I promise.  Definitely before I run Boston on Monday.

A real #BMF would write the report and post while running Boston on Monday.

 

[MAC_32]

What is a good pace for a ‘casual’ run, relative to a hard one? The run I called casual seemed pretty good. It was comfortable and I easily could have kept going.

HR is a better measure for the appropriate effort than pace, but there is some correlation depending on your fitness at any given time. Just for some context:

Under 140 is my easy run - in shape that's a low 8 min pace, not (and/or fatigued) it can be as high as in the 9's

I generally don't want to be higher or lower than 140-155 on long runs - that ranges wildly from a mid-high 6 min pace up to something in the 8's depending on a lot of factors. Long run is all relative but generally it's anything over 80-90 mins, once your glycogen stores have been depleted.

I generally only go 155+ in SoS or races and I have to be either real out of shape or red lining to see a HR > 170. My sprinting days may be over, but if I'm in this zone I'm somewhere in the 5 min-low to mid 6 pace or near the end of a race.

And that's all just flat land talk. Hills and trails are a completely different branch of the tree.

Clear as mud, right?

 

[El Floppo]

HR is a better measure for the appropriate effort than pace, but there is some correlation depending on your fitness at any given time. Just for some context:

Under 140 is my easy run - in shape that's a low 8 min pace, not (and/or fatigued) it can be as high as in the 9's

I generally don't want to be higher or lower than 140-155 on long runs - that ranges wildly from a mid-high 6 min pace up to something in the 8's depending on a lot of factors. Long run is all relative but generally it's anything over 80-90 mins, once your glycogen stores have been depleted.

I generally only go 155+ in SoS or races and I have to be either real out of shape or red lining to see a HR > 170. My sprinting days may be over, but if I'm in this zone I'm somewhere in the 5 min-low to mid 6 pace or near the end of a race.

And that's all just flat land talk. Hills and trails are a completely different branch of the tree.

Clear as mud, right?

And to be clear...HR info is pretty specific to each runner. Zigg needs to figure out where his own HR is for each of these zones during certain places so he can target those.

 

[Zigg]

HR was in the 140s and creeped into low 150 during 10k run today. Chest HR monitor was too tight, and was very uncomfortable today. I think my 6 day plan will be slow medium slow slow fast slow. I'll give that a try for a few weeks and see how things go. 

Thanks for the help. I'll keep reading and add updates now and then.   

 

[tri-man 47]

And to be clear...HR info is pretty specific to each runner. Zigg needs to figure out where his own HR is for each of these zones during certain places so he can target those.

Yeah, @MAC_32 should just stick with what he knows and tell Zigg about the best flavors of Dum Dums and how to stay on course during a race.

 

[ChiefD]

HR was in the 140s and creeped into low 150 during 10k run today. Chest HR monitor was too tight, and was very uncomfortable today. I think my 6 day plan will be slow medium slow slow fast slow. I'll give that a try for a few weeks and see how things go. 

Thanks for the help. I'll keep reading and add updates now and then.   

Are to able to do some road running for comparison's sake?

 

[The Iguana]

Had the 5th and final Run (317) event tonight. Officialy 3.17 miles in 24:19. Felt more or less decent and was consistent throughout (7:36, 7:33, 7:41, 7:26 pace final .17ish). Still seems insane to me that I averaged a little faster than that pace for an entire half marathon right at 2 years ago. Oh to get back to that... not overnight but going to try and see what happens. 

 

[SteelCurtain]

A real #BMF would write the report and post while running Boston on Monday.

Done.  RR will be posted on Monday morning around mile 5.

 

[bushdocda]

3 sub 2:30 marathons in 3 days attempt. Local fella (you know Navy doctor, marathon winner type of fella) has quite a weekend planned. Not sure the warmer weather is going to cooperate but he’s got some endurance pedigree.   

https://www.bostonglobe.com/2021/10/07/sports/three-fast-marathons-three-days-jordan-tropf-will-try-pull-off-what-he-calls-an-american-trifecta/

 

[gianmarco]

With winter approaching and shorter daylight, those of you who run outside when it's dark should strongly consider getting the Tracer.

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The bottom line is we want to give you, our customers, the best chance to purchase this year and at the best price.

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[lumpy19]

With winter approaching and shorter daylight, those of you who run outside when it's dark should strongly consider getting the Tracer.

They now have the Tracer2 and it's on sale.

We thank you for being a customer and an important part of Noxgear Nation!

To show our thanks and to celebrate the launch of the all-new, rechargeable Tracer2, we're offering you our best price of the year sitewide and while inventory lasts. "While inventory lasts" might sound like a gimmick, but this year it's a real problem everyone is facing...

You've probably seen news about shortage of product brought on by shipping and supply chain issues. Because we're launching the Tracer2 with an all-new production line, this is impacting us more than most. We are now flying product in at premium rates on a daily basis hoping to avoid going out of stock at the holidays (as many retailers will, with inventory stuck at the ocean ports).

The bottom line is we want to give you, our customers, the best chance to purchase this year and at the best price.

SAVE 46%

~ with code ~

ThankYou

-----

Wife got me one of these for Xmas last year, they really are amazing.

 

[Zasada]

Just coming in here to #####.

I'm finally starting to feel like I'm a runner again, after my leg injury this past summer.  It was very demoralizing to lose so much fitness after I was setting 10K and HM unofficial PRs on training runs prior my injury shutdown.

Anyways, I wasn't back to April fitness, but I was getting better.  Getting up to 40-50 mile weeks, with a good chunk of elevation in the mix as well (yay, mountains!).

Then on Wednesday, on a normal/easy street run, I felt some pain on the right side of my back close to the end of my run.

That day at work, it hurt a bit to inhale fully, and my back/arm would hurt if I used it in certain ways.  Mostly reaching for things.

Shrugged it off, did weights the next day (as planned), and everything seemed fine.

Yesterday, I get out on the trails, and going through the first loop I started to feel the same pain again.  Then a friend joined for the second loop and it was getting pretty bad.  It was painful to breathe, and I was slowing him down (even at his easy pace), and after that loop I called it a day.

Through this morning, it's been very hard to do certain tasks with my right arm or breathe in deeply.  Right side.  I haven't had rib pain before, but this is what I imagine it would be.

Anyways, I'm taking my first Saturday off from activity in months.  Probably going to have to do the same tomorrow, too.  On a long weekend (Canadian TG) when I planned to knock out 4 days of kick ### trails.  So now I'm sitting on the couch pissing and moaning on an internet message board instead of running.  Just as I was getting back into the swing of things.  ####.

 

[bushdocda]

3 sub 2:30 marathons in 3 days attempt. Local fella (you know Navy doctor, marathon winner type of fella) has quite a weekend planned. Not sure the warmer weather is going to cooperate but he’s got some endurance pedigree.   

https://www.bostonglobe.com/2021/10/07/sports/three-fast-marathons-three-days-jordan-tropf-will-try-pull-off-what-he-calls-an-american-trifecta/

Dude took 2nd at Baltimore in 2:27 and is off to Chicago - this looks dangerous for all running Chicago…

“Temperatures for the start of the race Sunday look to be near 70 degrees. The last time it was this warm to start the race was in 2007, according to the NBC 5 Storm Team.”

I was going to cobble my long run in today around spectatoring in Bmore but a soccer tourney changed that plan and forced an early up and out instead. 

 

[El Floppo]

3 sub 2:30 marathons in 3 days attempt

Whoa. I read that first as 3 sub 3:20.... And was still super impressed. 

 

[JShare87]

Just coming in here to #####.

I'm finally starting to feel like I'm a runner again, after my leg injury this past summer.  It was very demoralizing to lose so much fitness after I was setting 10K and HM unofficial PRs on training runs prior my injury shutdown.

Anyways, I wasn't back to April fitness, but I was getting better.  Getting up to 40-50 mile weeks, with a good chunk of elevation in the mix as well (yay, mountains!).

Then on Wednesday, on a normal/easy street run, I felt some pain on the right side of my back close to the end of my run.

That day at work, it hurt a bit to inhale fully, and my back/arm would hurt if I used it in certain ways.  Mostly reaching for things.

Shrugged it off, did weights the next day (as planned), and everything seemed fine.

Yesterday, I get out on the trails, and going through the first loop I started to feel the same pain again.  Then a friend joined for the second loop and it was getting pretty bad.  It was painful to breathe, and I was slowing him down (even at his easy pace), and after that loop I called it a day.

Through this morning, it's been very hard to do certain tasks with my right arm or breathe in deeply.  Right side.  I haven't had rib pain before, but this is what I imagine it would be.

Anyways, I'm taking my first Saturday off from activity in months.  Probably going to have to do the same tomorrow, too.  On a long weekend (Canadian TG) when I planned to knock out 4 days of kick ### trails.  So now I'm sitting on the couch pissing and moaning on an internet message board instead of running.  Just as I was getting back into the swing of things.  ####.

Sorry to hear that. I’m actually dealing with the same thing right now. Broke up a fight at work and must have landed on my ribs. Had no pain when it happened or that day. I woke up and it felt like I was in a car crash. It feels like I have about 6 broken ribs. Tried to run this morning but only managed a mile.

 

[tri-man 47]

Dude took 2nd at Baltimore in 2:27 and is off to Chicago - this looks dangerous for all running Chicago…

“Temperatures for the start of the race Sunday look to be near 70 degrees. The last time it was this warm to start the race was in 2007, according to the NBC 5 Storm Team.”

I was going to cobble my long run in today around spectatoring in Bmore but a soccer tourney changed that plan and forced an early up and out instead. 

Chicago temps supposed to get into the 80s …not pretty.

 

[The Iguana]

With winter approaching and shorter daylight, those of you who run outside when it's dark should strongly consider getting the Tracer.

They now have the Tracer2 and it's on sale.

We thank you for being a customer and an important part of Noxgear Nation!

To show our thanks and to celebrate the launch of the all-new, rechargeable Tracer2, we're offering you our best price of the year sitewide and while inventory lasts. "While inventory lasts" might sound like a gimmick, but this year it's a real problem everyone is facing...

You've probably seen news about shortage of product brought on by shipping and supply chain issues. Because we're launching the Tracer2 with an all-new production line, this is impacting us more than most. We are now flying product in at premium rates on a daily basis hoping to avoid going out of stock at the holidays (as many retailers will, with inventory stuck at the ocean ports).

The bottom line is we want to give you, our customers, the best chance to purchase this year and at the best price.

SAVE 46%

~ with code ~

ThankYou

-----

Huge fan of the one I have. A number of people were wearing them in the 5k Thursday evening. 

 

[Zasada]

Huge fan of the one I have. A number of people were wearing them in the 5k Thursday evening. 

Do you guys run on streets regularly?  Where I run, I'm on sidewalks or concrete paths the whole time.  And when I cross streets, it's either controlled intersections or very sedate community ones.  Haven't felt the need for something like this, but maybe I'm missing something?

 

[tri-man 47]

Do you guys run on streets regularly?  Where I run, I'm on sidewalks or concrete paths the whole time.  And when I cross streets, it's either controlled intersections or very sedate community ones.  Haven't felt the need for something like this, but maybe I'm missing something?

I’ve been running in the streets a lot more since the pandemic started, leaving the sidewalks for walkers.  I tend to prefer the streets (running against traffic to keep the sight lines), as I feel I run a little smoother without making little adjustments for uneven sidewalk squares that sometimes occur.  The thing to watch is the cant in the road, as running long on a bit of side-slope can mess up the legs.

 

[bushdocda]

@pbm107 dropped Broad Street Run right where he wanted I think but might be +/- a couple of seconds of A goal. 

Props GB!

 

[pbm107]

@pbm107 dropped Broad Street Run right where he wanted I think but might be +/- a couple of seconds of A goal. 

Props GB!

Thanks, happy but slightly annoyed that I couldn’t find 2 secs. Official time 60:01. 

 

[ChiefD]

Had my cardiac stress test Friday. Everything checked out ok there, so no heart issues. 

So obviously I am suffering from a case of pooooooooooosayitis.

 

[MAC_32]

Thanks, happy but slightly annoyed that I couldn’t find 2 secs. Official time 60:01. 

Us runners and arbitrary numbers, right? Way to lay the hammer down!

 

[MAC_32]

Is 12 days out from raceday too small a window to do one last long run? Like an hour 45 or so. @JShare87's shoes came in the mail yesterday and while the first 3 miles felt like I was floating my on again off again calf problems surfaced quickly thereafter. Glad i tried them, but I'm punting the next attempt in them to 2022. Would still like to fit a shorty long in, but want to know the juice v squeeze.

 

[JShare87]

Is 12 days out from raceday too small a window to do one last long run? Like an hour 45 or so. @JShare87's shoes came in the mail yesterday and while the first 3 miles felt like I was floating my on again off again calf problems surfaced quickly thereafter. Glad i tried them, but I'm punting the next attempt in them to 2022. Would still like to fit a shorty long in, but want to know the juice v squeeze.

Black and green?

 

[Dr_Zaius]

Thanks, happy but slightly annoyed that I couldn’t find 2 secs. Official time 60:01. 

Oh man, I saw 59:59 on Strava and thought you had nailed it the other way - that would irritate me as well.  Good thing I never have to worry about just missing a sub-60 minute 10 miler 

Great run!

 

[Juxtatarot]

Thanks, happy but slightly annoyed that I couldn’t find 2 secs. Official time 60:01. 

Fantastic!  Congrats!

 

[The Iguana]

Do you guys run on streets regularly?  Where I run, I'm on sidewalks or concrete paths the whole time.  And when I cross streets, it's either controlled intersections or very sedate community ones.  Haven't felt the need for something like this, but maybe I'm missing something?

I run the streets in my neighborhood regularly. For most of the run, it's not really necessary but those runs always involve a few street crossing and/or a patches along a busier road that I definitely prefer the extra light to make me more visible - plus I absolutely hate it when I am driving and come up on someone out for a walk/run and they are almost unseeable until you are right on top of them. 

 

[bushdocda]

Dude took 2nd at Baltimore in 2:27 and is off to Chicago - this looks dangerous for all running Chicago…

“Temperatures for the start of the race Sunday look to be near 70 degrees. The last time it was this warm to start the race was in 2007, according to the NBC 5 Storm Team.”

I was going to cobble my long run in today around spectatoring in Bmore but a soccer tourney changed that plan and forced an early up and out instead. 

Looks like Chicago was 2:31x so that might dash a Guinness record and I see their flight to Boston was cancelled so driving to Detroit to catch a plane. 

Those elite Chicago times look really fast. Goodness. 

 

[tri-man 47]

Thanks, happy but slightly annoyed that I couldn’t find 2 secs. Official time 60:01. 

That’s a super-impressive time!!!  Wow.  Congrats, @pbm107!!!

 

[tri-man 47]

Boston training, weeks 16-18 (w/taper)

Mileage: 45 …40 …19

These weeks come right after the 20 mile, mixed-signals, tune-up race.  I came down with a viral infection early in week 16.  It wasn’t too bad, but hung around thru much of this time.  
 

With less focus on quantity, and with more cooperative temps, I was able to focus on quality.  I was pleased to find some degree of my ‘high gear’ that felt missing throughout training.  
 

Week 16: SOS consisted of a series of hard repeats on a good slope and then a long Fartlek run.  Week 17: SOS consisted of some sub-7:00 half-mile repeats and then a solid 2x3 mi at 7:15/mi and 7:10/mi in the Vaporflys.  Earlier this week ran an ‘easy’ 3 miles at 7:43/mi (again in the Vaporflys).

So all systems “go” for tomorrow. I’m in the suburbs, so no rush in the am for a start around 10:15 est.  Temps will be from mid-to-high 60s …but humidity will be 80% and only dropping to 70% or so.  Should be mostly cloudy, but still kind of junky weather.

Goal is 3:3x.  I don’t know that I dare push a sub-8:00 pace at Boston, given the humidity and the late hills.  I’m sure the first 5K will be fast, but I’ll keep the HR in the 140s.  I intend to keep the HR at or below 155 through the HM point (any fast pacing is within that parameter).  The key will be still having my legs later in the race, which became an issue three weeks ago.  I do have the Vaporfly edge working for me. Race number is #11177.

 

[Brony]

Get some @tri-man 47!! 

 

[bushdocda]

Week 12 - 56 miles on 6 runs, 8 hrs+

Sitting back with a bunch of Chicago recorded to watch later and dreaming of Boston. Busy week that I said would be marked with intentionality and made it so and made it fun. 

M - 2x3 in the evening as I needed some sleep. Had the Molly Seidel Pumas to motivate me - workouts after work are not generally easy to get primed for. Went well, shoes are fast and fun, I lean they are better suited for me at shorter races. 

Th - 10 miles at goal pace #2.  Cracked the Vaporfly Next 2s open for this one and warmed up well and this went  as good as I could have asked. These are going to be tough to beat for Indy kicks but I have to try the New Balances at pace still. 

Sat - I needed to get a long run in early ahead of soccer tourney travel and games.  Day prior was a slog but this got going and once the sun was up I was .  

Slow recovery run a bit ago once back home.
Girls won the tourney in between. 

Good luck in Boston boys!!

Onward!

 

[SteelCurtain]

Boston training, weeks 16-18 (w/taper)

Mileage: 45 …40 …19

These weeks come right after the 20 mile, mixed-signals, tune-up race.  I came down with a viral infection early in week 16.  It wasn’t too bad, but hung around thru much of this time.  
 

With less focus on quantity, and with more cooperative temps, I was able to focus on quality.  I was pleased to find some degree of my ‘high gear’ that felt missing throughout training.  
 

Week 16: SOS consisted of a series of hard repeats on a good slope and then a long Fartlek run.  Week 17: SOS consisted of some sub-7:00 half-mile repeats and then a solid 2x3 mi at 7:15/mi and 7:10/mi in the Vaporflys.  Earlier this week ran an ‘easy’ 3 miles at 7:43/mi (again in the Vaporflys).

So all systems “go” for tomorrow. I’m in the suburbs, so no rush in the am for a start around 10:15 est.  Temps will be from mid-to-high 60s …but humidity will be 80% and only dropping to 70% or so.  Should be mostly cloudy, but still kind of junky weather.

Goal is 3:3x.  I don’t know that I dare push a sub-8:00 pace at Boston, given the humidity and the late hills.  I’m sure the first 5K will be fast, but I’ll keep the HR in the 140s.  I intend to keep the HR at or below 155 through the HM point (any fast pacing is within that parameter).  The key will be still having my legs later in the race, which became an issue three weeks ago.  I do have the Vaporfly edge working for me. Race number is #11177.

Good luck @tri-man 47!  Can’t wait to track you during the race.
 

A week after PRing London, I’ll be trying back to back marathons by running Boston today. I didn’t want to race today, so I have 7-8 people who I’ll be trying to pace to a 3:45 finish. I put about 20k steps on my feet in each of the last couple  days. Plus my dinner last night went through me pretty quickly last night, so hopefully GI isn’t an issue.  I’m bib #6790 if you care to follow along.

Also, I know the London report is outstanding. Stay tuned……

 

[MAC_32]

Will anyone be closely following along the second half of today's race? Doing anything but work on work days has been an exercise in futility for months, but if I get chances to pop in and scroll I'd like to know how things are going.

 

[bushdocda]

Will anyone be closely following along the second half of today's race? Doing anything but work on work days has been an exercise in futility for months, but if I get chances to pop in and scroll I'd like to know how things are going.

I’ll try to drop updates. The app looks good so hopefully the alerts remind me of what’s really important today at work. 

 

[El Floppo]

Good luck, Boston racers!