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Ran a 10k - Official Thread (5 Viewers)
- Thread starter Ned
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xulf
Footballguy
I'm pretty speechless on the feeling right now. So many different things, pride, joy, pain, exhaustion, and so many more.
The temp out there was great and we were in a fair amount of shade. Wind got dicey at times (strava says 2 mph, but we definitely were way higher than that).
It sucks that the timing mats were off...I remember that from 2 years ago when I ran the half.
I'll go in more detail later, but I went for the easy approach for the first half of the race. I started to pick it up and felt great, so I turned it up more than I originally planned (we train for the last 16 miles, right? So, why not let it go a bit). It was going great until mile 19 that @MAC_32 mentioned. Uphill over the river straight into the wind.
But, also as @MAC_32 mentioned, the crowd over the last part of the race was truly amazing (not to mention the sick kids out on the course giving high fives at each mile).
Things started falling apart in the last 2 miles. During 25, I thought I was going to puke. But, I held on and am very happy with the time considering everything.
And, I'm glad with the approach i took. I left it out there in the 2nd half and experiencing those ups and downs is something Im glad I got to have (especially now that its over)
The temp out there was great and we were in a fair amount of shade. Wind got dicey at times (strava says 2 mph, but we definitely were way higher than that).
It sucks that the timing mats were off...I remember that from 2 years ago when I ran the half.
I'll go in more detail later, but I went for the easy approach for the first half of the race. I started to pick it up and felt great, so I turned it up more than I originally planned (we train for the last 16 miles, right? So, why not let it go a bit). It was going great until mile 19 that @MAC_32 mentioned. Uphill over the river straight into the wind.
But, also as @MAC_32 mentioned, the crowd over the last part of the race was truly amazing (not to mention the sick kids out on the course giving high fives at each mile).
Things started falling apart in the last 2 miles. During 25, I thought I was going to puke. But, I held on and am very happy with the time considering everything.
And, I'm glad with the approach i took. I left it out there in the 2nd half and experiencing those ups and downs is something Im glad I got to have (especially now that its over)
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tri-man 47
Footballguy
gianmarco
Footballguy
@OrganizedChaos with a great 5K PR.
I know it took a few attempts and you couldn't unlock that next level but you got it done today. Congrats!
I know it took a few attempts and you couldn't unlock that next level but you got it done today. Congrats!
OrganizedChaos
Footballguy
Thanks. Had a hell of a race trying to find the right pace. This was exactly what I wanted to accomplish. Feels like my training is paying off.
El Floppo
Footballguy
tri-man 47
Footballguy
Kind of a la-di-da first marathon, wouldn't you say?Wow @xulf - talk about making a statement on a first marathon. And AFTER dealing with Covid the last few weeks.
This is a BMF effort for sure. Really incredible.
SteelCurtain
Footballguy
Honestly, I can’t think of a better paced first marathon by anyone I know. Amazing effort @xulf!
Congrats also to @Organized Chaos!
bushdocda
Footballguy
Week 13 - 53 miles, 6 runs, just under 8 hours
Workouts this week were all tough, I guess as you’d expect after 12 prior weeks of quality. The optimist is saying to take confidence from completing but these felt hard mentally and physically in a way nothing has this far. Its largely cumulative fatigue and a dash of heat is what reason is telling me.
Monday - evening 4x1.5 miles. This was a good one after weekend long run still in legs.
Thurs - 2x5 at goal pace. Mid day sun got me pretty good. This was hard throughout in a way no goal miles have been thus far.
Sat - 14 miles with finish at (nearing) goal pace. Took this to a different park and my legs were like WTF the whole time. Stomach was like WTF the whole time and forced dos pit stops. I eventually felt half decent and pressed the last couple down just to be done.
So what’s up. I’m tired and I’m ready to be ready to taper. At 3 weeks out I am keying 1 more SoS session and a long run this weekend then 2 week taper. Recovery playbook in full swing so bring on week 14.
Onward.
Workouts this week were all tough, I guess as you’d expect after 12 prior weeks of quality. The optimist is saying to take confidence from completing but these felt hard mentally and physically in a way nothing has this far. Its largely cumulative fatigue and a dash of heat is what reason is telling me.
Monday - evening 4x1.5 miles. This was a good one after weekend long run still in legs.
Thurs - 2x5 at goal pace. Mid day sun got me pretty good. This was hard throughout in a way no goal miles have been thus far.
Sat - 14 miles with finish at (nearing) goal pace. Took this to a different park and my legs were like WTF the whole time. Stomach was like WTF the whole time and forced dos pit stops. I eventually felt half decent and pressed the last couple down just to be done.
So what’s up. I’m tired and I’m ready to be ready to taper. At 3 weeks out I am keying 1 more SoS session and a long run this weekend then 2 week taper. Recovery playbook in full swing so bring on week 14.
Onward.
Zasada
Footballguy
Sorry I've been busy the last couple of days and haven't checked-in.
@tri-man 47, love the Boston RR and your performance. Don't pin it on the VaporFlys. It was your feet in those shoes and your legs/heart/lungs doing the work. And, like you said, you're a touch older than your last PR. Take all the credit you deserve, and that's 100%.
@xulf I read through the thread chronologically, and saw your half split at ~2 hrs and worried the the final 10K would beat you down for a 4+ finish. I was so wrong!!! Awesome work with a sub-4 marathon! Way to kill that MFer. I bet you're already thinking about how you can improve for your second race.
@tri-man 47, love the Boston RR and your performance. Don't pin it on the VaporFlys. It was your feet in those shoes and your legs/heart/lungs doing the work. And, like you said, you're a touch older than your last PR. Take all the credit you deserve, and that's 100%.
@xulf I read through the thread chronologically, and saw your half split at ~2 hrs and worried the the final 10K would beat you down for a 4+ finish. I was so wrong!!! Awesome work with a sub-4 marathon! Way to kill that MFer. I bet you're already thinking about how you can improve for your second race.
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xulf
Footballguy
Sorry I've been busy the last couple of days and haven't checked-in.
@tri-man 47, love the Boston RR and your performance. Don't pin it on the VaporFlys. It was your feet in those shoes and your legs/heart/lungs doing the work. And, like you said, you're a touch older than your last PR. Take all the credit you deserve, and that's 100%.
@xulf I read through the thread chronologically, and saw your half split at ~2 hrs and worried the the final 10K would beat you down for a 4+ finish. I was so wrong!!! Awesome work with a sub-4 marathon! Way to kill that MFer. I bet you're already thinking about how you can improve for your second race.
Thanks, Z. I definitely have thoughts of another, but we are a bit early in the aftermath for more than a "maybe"
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El Floppo
Footballguy
seriously- and can't be emphasized enough. that back half was absolutely insane- for anybody, let alone a first time marathoner. and let alone a first time marathoner coming off a bad illness. such a great, great race. really looking forward to seeing @xulfs progress in here over the next year.
gruecd
Footballguy
Trying to decide how to approach Indy...
Training has been less than ideal for a number of reasons, including work- and baby-related stress and some nagging injuries along the way. Mileage hasn't been consistently where I'd want it to be, and between that and my tendency to stress eat, I'm a solid 10# heavier than my typical racing weight. That said, I did manage a pretty solid 20-miler yesterday at 7:34/mile with my AHR only 141 and my last two miles the fastest at 7:01. By comparison, when I did my last 20-miler three weeks prior to running 2:58:29 in 2019, I averaged 7:11 pace (with the last few miles in the 6:30s), but my AHR was way higher at 164.
I'm left feeling really confused about what to do at Indy. I'd been leaning towards abandoning all personal goals and just pacing @gianmarco's better half, but yesterday's run inspired a little confidence, and now I'm not so sure anymore. It's pretty clear that running a PR (or even "just" sub-3) isn't realistic at this point, but sub-3:10 seems like it might still be doable, and that would give me a BQ-10 for 2023. What do you guys think? I'm also planning on tightening my diet way up these last 3 weeks in the hope that I can drop 5-7 pounds, but time will tell on that...
Training has been less than ideal for a number of reasons, including work- and baby-related stress and some nagging injuries along the way. Mileage hasn't been consistently where I'd want it to be, and between that and my tendency to stress eat, I'm a solid 10# heavier than my typical racing weight. That said, I did manage a pretty solid 20-miler yesterday at 7:34/mile with my AHR only 141 and my last two miles the fastest at 7:01. By comparison, when I did my last 20-miler three weeks prior to running 2:58:29 in 2019, I averaged 7:11 pace (with the last few miles in the 6:30s), but my AHR was way higher at 164.
I'm left feeling really confused about what to do at Indy. I'd been leaning towards abandoning all personal goals and just pacing @gianmarco's better half, but yesterday's run inspired a little confidence, and now I'm not so sure anymore. It's pretty clear that running a PR (or even "just" sub-3) isn't realistic at this point, but sub-3:10 seems like it might still be doable, and that would give me a BQ-10 for 2023. What do you guys think? I'm also planning on tightening my diet way up these last 3 weeks in the hope that I can drop 5-7 pounds, but time will tell on that...
El Floppo
Footballguy
how about going out at 7:20s, seeing where you're at halfway and/or the last 10k- with options of bumping pace up if you're feeling frosty.
that way you're not necessarily blowing up by trying to hit 7:10-15s early on, but can still try to get a jump on a sub 3:10 by staying in reach for the first half and attacking the back half.
ChiefD
Footballguy
Is Mrs. Gian in position to improve her BQ time so she can actually run Boston? If so, your pacing might be that final push she needs to get it done.
I would be inclined to do that if the answer is yes. And would be an awesome gesture on your part. And then make a run for yourself at a fast time next spring when things settle down a bit.
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El Floppo
Footballguy
MAC_32
Footballguy
Her weekly mileage the last 2 months has been consistently higher than it ever was before her first 2 attempts. Problem is with trying to answer your question citing objective information doesn't exist since she is doing her current work more fatigued than before. No apples-to-apples data comparing workouts now vs spring/summer 2021 and the same timeframe in 2020. Really need a full cycle in order to have a good dataset to cross reference.
Ultimately, I think the decision depends on how important it is to get the BQ now. If it isn't a priority then pace Mrs. G. Unless there is some other benefit that I'm not considering.
gianmarco
Footballguy
She's currently at 9 weeks in a row of 50 mpw. Well, technically the first week was 47.5 and this last week was 44, however she is out doing a 20 mile run as we speak since that wasn't possible yesterday (6 year old birthday party at home that she planned for). However, aside from some hill work, she hasn't done any speed work at all. It's mostly volume. As a result, she's not really fatigued or tired and has done just fine with the volume. The fitness still seems to be there and it wasn't an issue the last race so hopefully this volume and strengthening will get her over the hump.
She's currently 13+ miles in at a 9:25 pace with an AHR of 145 and it's in the 70's right now.
I don't know where this is going to put her as I felt pretty confident in the last race she could pull it off. I'm a little worried she hasn't done any tempo runs but maybe she will do one in the next week or so as she starts to taper for the first time.
Just an update on the other half.
SteelCurtain
Footballguy
I'd run 7:15 pace for the first 16 miles and see where you are at. (there is a small hill at mile 16, hence that vantage point.) Then throw the hammer down the last 10 miles.
What is Mrs. G's BQ time? Goal time?
SteelCurtain
Footballguy
gianmarco
Footballguy
3:50 is her BQ time. She got in 30 seconds under that at J&J almost 3 months ago in her 2nd marathon (and her PR). Her goal time was BQ -10 and she was on pace for that at J&J through 22 miles before her legs gave out. AHR was still great but her quads tightened up so much she just couldn't stride anymore.
I think she's going to shoot for 3:45, which is BQ-5 and go for more at the end if it's there. But who knows.
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SteelCurtain
Footballguy
ATTENTION ALL INDY RUNNERS --
If you do not have your hotel, please let me know. I have a couple reservations at the JW Marriott that are much cheaper than what is available online at marriott.com.
If I don't have any takers, I'm going to cancel them in the coming days.
If you do not have your hotel, please let me know. I have a couple reservations at the JW Marriott that are much cheaper than what is available online at marriott.com.
If I don't have any takers, I'm going to cancel them in the coming days.
SteelCurtain
Footballguy
3:45 makes sense given what I know of her training. However, hopefully her nutrition and better understanding of 26.2 will make the last 5 miles a bit better for her.
I'm not statistician, but I think the cut off will be above 5 minutes for Boston. FWIW.
gianmarco
Footballguy
Well, her nutrition and hydration last race was on point. It really didn't seem to be the issue. We think it was the downhill nature of the course that hit her quads hard.
With this volume, her weight is actually down about 7-8 pounds from normal (she's at 106 now). But she's handled all these long runs well. Her "easy" runs are now 8-10 miles.
When you say "above 5 minutes", you mean she'll have to get in even faster, like closer to her initial goal of BQ-10? Or do I have that backwards?
gianmarco
Footballguy
gruecd
Footballguy
gianmarco
Footballguy
Didn't mean to hijack this.
Reposting it to make sure it doesn't get lost in the shuffle.
SteelCurtain
Footballguy
She's safe with BQ-10. BQ-5 is very iffy IMHO.
BAA said it won't be a normal sized field in 2022. Plus the international runners will be coming back big time since most couldn't run in 2021. Hence why I wouldn't be surprised if the standard is similar to last year (-7:46).
SteelCurtain
Footballguy
MAC_32
Footballguy
If getting to Boston is the goal, regardless which year, BQ-10 is the target. It may come with a couple-few minute contingency, but best to prepare as if there isn't one.
gianmarco
Footballguy
20 miles done for a total of 64 over last 6 days.
8:58 pace overall (MP +30) with AHR 150. Finished mile 20 at 7:58 pace with all but that last mile below HR 160. This was at 68 degrees at start (mid 70s at the end) and sunny.
And at the end, she said she felt great. Two drink and twizzler breaks. She's going around the house now like she didn't even run.
To compare, leading up to J&J 3 weeks earlier, she ran a 16 mile run at 9:19 pace with AHR 146. And it was 60 degrees.
So it seems the fitness is still there, if not better.
MAC_32
Footballguy
I'm still amazed at and motivated by this performance. Probably will be for some time too. Simply incredible given everything thrown at you the last 2+ months.
Juxtatarot
Footballguy
bushdocda
Footballguy
Eyes on the prize. A full go 10k is more risk than reward IMO. Managed pace approach as a last workout before taper I like.
pbm107
Footballguy
Thanks to all that provided inputs on the expected BQ time, @gruecd, @SteelCurtain, and @MAC_32, my sister had hopes of potentially going for it 3:40 BQ time with a PR of 3:50. I told her that while she is in PR shape, going for anything close to a 3:30 is unrealistic. Hopefully she'll target 3:45 as 3:40 would be a stretch in my opinion.
@gianmarcoa 10K two weeks before a marathon is exactly the approach I’d like to take. I can’t do it this year due racing the past two weekends.
@gianmarcoa 10K two weeks before a marathon is exactly the approach I’d like to take. I can’t do it this year due racing the past two weekends.
SteelCurtain
Footballguy
I'd race it but go about 95% as opposed to 100%. No need to redline it and pull something for no good reason.
SteelCurtain
Footballguy
Gents -- a slight change in plans for me for Indianapolis. It appears I'll be pacing the NYC marathon on November 7 (the day after Indianapolis.)
My plan is to still come to Indy on Friday and pace the 3:30 group on Saturday AM. I will then be leaving immediately after my race and heading to airport as I need to get to NYC. I think the pacers meet at 5 a.m. on Sunday morning in midtown Manhattan to gather and head over to the start line on a chartered bus.
I'm sorry I'll be missing the Saturday night festivities. (Can someone please keep an eye on @gruecd?) But looking forward to Friday evening dinner and Saturday morning race day!
My plan is to still come to Indy on Friday and pace the 3:30 group on Saturday AM. I will then be leaving immediately after my race and heading to airport as I need to get to NYC. I think the pacers meet at 5 a.m. on Sunday morning in midtown Manhattan to gather and head over to the start line on a chartered bus.
I'm sorry I'll be missing the Saturday night festivities. (Can someone please keep an eye on @gruecd?) But looking forward to Friday evening dinner and Saturday morning race day!
El Floppo
Footballguy
I was just going to ask for you to sneak me in to NYC, but then remembered I haven't run in over a month.
ChiefD
Footballguy
SteelCurtain
Footballguy
tri-man 47
Footballguy
@gruecd, thinking about it: You have one key race element that Mrs. Gian doesn't - a treasure trove of marathon experience. Before my races, I remind myself to "listen to coach" or "what would coach be saying." Then I get caught up in the race and neglect to give myself that kind of reality check. You could do that for Mrs. G. You could help to keep her calm and relaxed in the early miles; you could provide technical advice ("relax the arms;" "take another gel") and race strategy ("let's push down this last straightaway"). I vote for pacing Mrs. Gian.
gruecd
Footballguy
Meh. I'm doing my last really hard workout next Wednesday. Probably harder than racing a 10K. I don't have any problem with her racing this weekend.
