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Ran a 10k - Official Thread (13 Viewers)

SteelCurtain said:
Got my Indy wave and bib.

Wave A!  (Although, they may bump me due to pacing.)

I'm #1 in your hearts and bib #1535 for the Marathon.  :thumbup:
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1382 here, prepared my pace band this morning. It’s going to be difficult waiting until next week, got too pumped for the race reading everyone’s race reports from 2019 this morning.

I have been tired a while now, but I am starting to feel recovered from the past month of training/racing. Final double digit run tomorrow.

 
tri-man 47 said:
@MAC_32, how are you doing?  Pain ..or injury?
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Injuries, but good news (I guess) - I was able to walk without a limp yesterday. Going to return to the gym in the morning for an easy workout. I didn't want to start attacking them until I could do it without overcompensating...but the longer I wait the more scar tissue tries to heal over a problem instead of a solution. A damned if you do damned if you don't thing. I don't know how far away I am from running, but probably weeks. 

Thanks for asking, gonna be a mentally challenging month (plus?). 

 
tri-man 47 said:
Do you mean share the cost?  Yes, I'd be interested in that.  I could patch together a plan, but it'd be helpful to see what McMillan has to say.  I'm surprised that it's a 12-week program.  My desire would be more of a year-round approach.  My thought would be to take the routines and maybe cycle through the process a few times each year.  That's part of my focus for the next few years - core work; flexibility; leg strength; don't die yet; etc.  
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SteelCurtain said:
I'd chip in now as long as I can save the workouts somehow and use them in the spring. 
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I'm planning to order this, but first I want to find out why it's a recurring (annual) cost, and not just a one-time thing, as it seems to me like it's just a static 12-week program.  I sent them an email, so we'll see what they say...

 
My kids sorted out halloween candy round 1 earlier this week. The piles were kid1, kid2, kid3, and daddy's dum dum's.

 
SteelCurtain said:
Got my Indy wave and bib.

Wave A!  (Although, they may bump me due to pacing.)

I'm #1 in your hearts and bib #1535 for the Marathon.  :thumbup:
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I got wave A also but will surely bump down myself. 7482 but not particularly worth following at the moment. 

Also, I will not be able to be there for dinner unfortunately. My older daughter's birthday is on Monday and my younger daughter is coming home from college on Friday and we are going out to dinner. 

If anyone is getting in early and might want to grab lunch, let me know. I should be able to do that or can time picking up my packet to at least say hi/visit for a bit. Otherwise, I'll be around Saturday morning and since I'm just doing the half, I'll be around the finish line to cheer on those coming in to finish the full. 

 
Indy #1691 for me. They must have started with the marathoners with the smallest penis size and worked their way upward.

 
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Haven’t checked in much lately. For whatever reason my iPhone doesn’t load the FFA but it has no problem with the shark pool 🤷 so If someone replies to a post i can see that and check, overwise I have to search for the topic and go in from the search page. It’s rather annoying. 

 
MAC_32 said:
Injuries, but good news (I guess) - I was able to walk without a limp yesterday. Going to return to the gym in the morning for an easy workout. I didn't want to start attacking them until I could do it without overcompensating...but the longer I wait the more scar tissue tries to heal over a problem instead of a solution. A damned if you do damned if you don't thing. I don't know how far away I am from running, but probably weeks. 

Thanks for asking, gonna be a mentally challenging month (plus?). 
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I dont have any advice as you seem to have all that covered.  Just know you got a cheering team here hoping for your speedy recovery and a place to vent, should you need it.

 
xulf said:
I dont have any advice as you seem to have all that covered.  Just know you got a cheering team here hoping for your speedy recovery and a place to vent, should you need it.
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Thanks - having the experience of recovering from summer 2020's incident with the car should (in theory) benefit, but recovering from three different injuries at once is complicated. It doesn't help matters that step 1 for the calves is to attack the problem whereas step 1 for the groin is to rest. How do I accomplish both? :shrug:

 
MAC_32 said:
Thanks - having the experience of recovering from summer 2020's incident with the car should (in theory) benefit, but recovering from three different injuries at once is complicated. It doesn't help matters that step 1 for the calves is to attack the problem whereas step 1 for the groin is to rest. How do I accomplish both? :shrug:
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There should be a way to isolate the calves. This is where seeing a PT would be helpful to come up with exercises and things to do to maximize recovery.

 
gianmarco said:
There should be a way to isolate the calves. This is where seeing a PT would be helpful to come up with exercises and things to do to maximize recovery.
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There are, which is what I did yesterday and will keep doing for at least the next week or two, but progressing towards dynamic exercises is necessary if return to running is the goal. That's the part of the recovery that may be more complicated, but I'm going to try not to think about it too much between now and that time.

 
Week 15 - 39 miles, 6 runs in almost 6 hours. Taper at about 75% of prior 3 months avg weekly mileage. Ended oct (happy Halloween) with 221 miles for the most this block (219, 218, 202 in preceding months). 

M - reduced volume to 3x800s

W - reduced volume to 4 miles at goal pace

S - last double digits run, a couple miles around goal pace +15-30 seconds. 

These were all smooth and ok, felt pretty good early in week then yesterday took along time to warm into it. I’ll be plotting a pretty basic pace strategy with a conservative 4 miles or so around goal pace +30  to +15ish and then roll 7:45 miles for as long as I can. Fuel will be some fruity salt tabs for fun and prob 4 roctanes. 

This week will be pretty light with a bit of speed Monday probably in race day shoes.  More food and rest have been nice. Swapped best shorts drawstring into favorite shorts to create the ultimate short.  Need to get hip flexor back to calm as playing golf Friday flared it a bit (wtf).

Stoked for this Saturday and have put myself in pretty good spot a week out. Time to look back closer on prior marathons to relive & relearn some of it and will be stalking some of yall prior year Indy races. 

Onward. 

 
bushdocda said:
Week 15 - 39 miles, 6 runs in almost 6 hours. Taper at about 75% of prior 3 months avg weekly mileage. Ended oct (happy Halloween) with 221 miles for the most this block (219, 218, 202 in preceding months). 

M - reduced volume to 3x800s

W - reduced volume to 4 miles at goal pace

S - last double digits run, a couple miles around goal pace +15-30 seconds. 

These were all smooth and ok, felt pretty good early in week then yesterday took along time to warm into it. I’ll be plotting a pretty basic pace strategy with a conservative 4 miles or so around goal pace +30  to +15ish and then roll 7:45 miles for as long as I can. Fuel will be some fruity salt tabs for fun and prob 4 roctanes. 

This week will be pretty light with a bit of speed Monday probably in race day shoes.  More food and rest have been nice. Swapped best shorts drawstring into favorite shorts to create the ultimate short.  Need to get hip flexor back to calm as playing golf Friday flared it a bit (wtf).

Stoked for this Saturday and have put myself in pretty good spot a week out. Time to look back closer on prior marathons to relive & relearn some of it and will be stalking some of yall prior year Indy races. 

Onward. 
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A few thoughts —

1.  The start is so easy to access from the JW. We left last time at 7:35 am for an 8 am start and realized we went too early.  If it’s cold, I wouldn’t leave until 7:45 (unless the wave start thing will delay things getting into corrals).

2. if you are looking to control your pace the first few miles, i recommend following a pacer.  Lol.

3. The only really noticeable hill is at mile 16ish. Plan on going 10-15 seconds slower that mile.

4. watch the wind direction and be prepared to adjust your pace accordingly. Last time, the wind was strong from the south which made the last 4 miles spicy.

5. The last 3 miles will have half marathoners on the road but they keep it separated so no issues at all.

6. They gave you a winter hat at the finish line which was nice to help keep you warm.

 
SteelCurtain said:
A few thoughts —

1.  The start is so easy to access from the JW. We left last time at 7:35 am for an 8 am start and realized we went too early.  If it’s cold, I wouldn’t leave until 7:45 (unless the wave start thing will delay things getting into corrals).

2. if you are looking to control your pace the first few miles, i recommend following a pacer.  Lol.

3. The only really noticeable hill is at mile 16ish. Plan on going 10-15 seconds slower that mile.

4. watch the wind direction and be prepared to adjust your pace accordingly. Last time, the wind was strong from the south which made the last 4 miles spicy.

5. The last 3 miles will have half marathoners on the road but they keep it separated so no issues at all.

6. They gave you a winter hat at the finish line which was nice to help keep you warm.
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Good stuff, thanks GB. 
Last 4 miles is already ghost pepper spicy. Hopefully I’ll be high on cold brew coffee roctane to make it go. 

 
MAC_32 said:
There are, which is what I did yesterday and will keep doing for at least the next week or two, but progressing towards dynamic exercises is necessary if return to running is the goal. That's the part of the recovery that may be more complicated, but I'm going to try not to think about it too much between now and that time.
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Would rowing help?  Not really a big calf exercise but good cardio that doesn't involve your groin. I have a sunny health and fitness rower that my wife got on Amazon, was only a couple hundred bucks, magnetic resistance so it's whisper quiet, and it folds up pretty small. It's not top of the line but a good cross training workout

 
bostonfred said:
Would rowing help?  Not really a big calf exercise but good cardio that doesn't involve your groin. I have a sunny health and fitness rower that my wife got on Amazon, was only a couple hundred bucks, magnetic resistance so it's whisper quiet, and it folds up pretty small. It's not top of the line but a good cross training workout
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I'm going to try to manage my intake, so I don't need alternative cardio methods but we'll see how that goes as we enter the fattest stage of the calendar. I don't have access to a pool, so that'd leave me with just a rower or bike to compliment the running mileage deficit. Space is an issue in our house, so I won't consider buying equipment; I'm at the mercy of what my gym has on hand. That said, after some reading last night I think I now have a better idea how to approach the next few months:

*Phase 1 - static gym exercises. I was able to talk without a limp Thursday and I started these Saturday. Objective is to a) attack the calves and b) anything else that does not irritate the groin muscle. I cannot graduate to the next step until my groin issue is no more. This could be as early as mid November. It could be (much?) later. We'll see.

*Phase 2 - dynamic gym exercises + return to running. Once the groin injury is no more it's time to start rebuilding its strength. The dynamic calf exercises that I ignored during phase one get added here, along with several other of its ilk for all other muscles - more lower than upper but definitely both. I will also reintroduce running, but a) every other day and b) not many miles.

*Phase 3 - integrated strength training (static & dynamic) + selectively increase running. Lots of reasons why my body is in its current state, but succinctly: I was either training or recovering from an injury for more than 2 straight years. My body is beat up. I had to take some short cuts to try and navigate this cycle and they not surprisingly failed. So I need to rebuild the right way before I can consider starting again. Once I am able to get through 6-8 weeks of the above with a focus on flexibility I need at least a few weeks focusing on strength. I'll also pick and choose my spots to run back-to-back days and extending the length of the weekend long run beyond an hour again.

*Phase 4 - something of substance. These are the types of workouts that started heightening my awareness that I had underlying problems. Before I consider another plan I need to successfully knock out several weeks of these while sustaining whatever strength regimen I deem appropriate come that time. If I encounter any issues then I need to step back to one of the above phases and recalibrate.

Aggressively, the earliest I could begin another training plan would probably be June 2022. I may be in physical condition to begin one as early as April, but we have a disney trip scheduled that month and Ireland early June. I think this is a great thing, so there is no temptation to start training any sooner. If anything this builds in contingency should I hit any bumps in the road amidst any of the 4 phases above. I think if I keep my focus within whatever phase I'm in then that will put me in a position to start training for whatever I decide to do 7 months from now. 

And I think I just unintentionally provided my year end report. Now, onto Indy...

 
ChiefD said:
So for tracking purposes:

@gruecd bib: 1691. goal: 

@pbm107 bib: 1382. goal: 2:54:59. try to get to 13.1 at 1:27:30.

@bushdocda bib: 2695. goal: 3:24:xx & at the half on 1:43 mins. PR is 3:33:55

@SteelCurtain bib: 1535.  goal: 3:30 (pacer)

@The Iguana bib: 7482.  goal: keep up with SteelCurtain or don't die

@gianmarco bib: NO. goal: NO
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Is it just me or is the app not allowing us to track people yet? 

Also, are we allowed to track Mrs. @gianmarco?  What's her goal?

 
gianmarco said:
Got a discount code for Jack & Jill for next year that's good for 3 days if anyone is interested.

EARLYBIRD2022
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I might go back and do the "original" tunnel marathon instead on June 12.  Like we talked about, 7 weeks earlier would hopefully mean quite a bit cooler.  When I talked to the RD, they seemed awfully salty about J&J copying their event.

 
ChiefD said:
So for tracking purposes:

@gruecd bib: 1691. goal:
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No clue yet on the goal, although I've been running well enough lately with the cooler weather that I probably will run my own race.  Something similar to what I did at Carmel a couple years ago feels appropriate--run the first 18-20 miles at 3:10 pace (7:15/mile) and then try to go faster if my legs have it in them.

 
gianmarco said:
Aside from not running much at all for the past 3 months, having no interest to race a half, and now being able to help with any support for the Mrs., there's not really any good reason for not running it but here we are.
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I presume you’ll be carrying and waving a lot of signs and shovels. 

 
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