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Ran a 10k - Official Thread (7 Viewers)

pbm107 said:
When is your next race? You were really efficient on your 20 miler this weekend and then were able to run close to 11 the next day fairly quickly. If you run a marathon anytime soon you're going to crush your PR.
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Yeah it was quite the week for me last week.  Thanks for noticing.

I basically ran a HM PR on Wednesday (were it not for the bear attack making an unofficial PR even less official).  Then on Saturday I went out thinking I would run ~25K (15mi) at a 5:20/km (8:34/mi) pace.  Then I found that "5:20 effort" was resulting in a "5:00 (8:00/mi) pace".  And then decided to extend to 30K in the moment.  And then it was "only 2K more" to get to 20mi, so I ad-libbed that as well.  At the same pace.

I was definitely feeling it at the 20mi mark, so it's not like going to 26.2mi would have been a cake walk (those last 6mi for me are just crushing).  But if it was a race, and had I been tapering (no fast HM three days prior), I most likely would have smoked my marathon PR (3:56).

Cool temps were a big plus on both days.  It's incredible how much of a difference that makes for me.

No street races on the calendar right now.  I'm seriously considering Vegas R&R HM at the end of Feb.  That race has a special place in my running heart.

I would probably sign up for the 26.2 in Houston in late Jan, but it's full.

So I don't know at this point.  I'm about to go north for two weeks, and really want to crush some elevation.  That's the only real plan I have.

 
13 miles for me this morning and no bear attack.  This, unfortunately, is news.  

Hoping it's the start of a streak.  

No, not that kind of streak.

 
Zasada said:
I would probably sign up for the 26.2 in Houston in late Jan, but it's full.

So I don't know at this point.  I'm about to go north for two weeks, and really want to crush some elevation.  That's the only real plan I have.
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Consider the small, but very enjoyable, Texas Marathon  on New Year's Day on the outskirts of Houston ...if you're back in the states for the start of the new year.  Given the shape you're in, this would be a good course to get that big PR.

 
tri-man 47 said:
Consider the small, but very enjoyable, Texas Marathon  on New Year's Day on the outskirts of Houston ...if you're back in the states for the start of the new year.  Given the shape you're in, this would be a good course to get that big PR.
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I see this year is the final one as well!  It's unlikely I'm back south for this, but appreciate the heads-up.

 
gruecd said:
I'm already chuckling at the thought of the single-leg forward extensions.  "Extend right leg in front of you...as straight as you can...as close to horizontal as you can lift."  ####, I'm not even sure I can make 45 degrees...  :oldunsure:
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I just tried this.

I think I got about 18 degrees. Did not fall over.

 
Wager with a friend, he’s set the following PRs in the last few weeks

Half- 1:37:05
10k - 43:16
5k - 19:47

I have until Jan 31 to beat them, beat 1 or 2, nothing happens, beat all 3 he sends me a crisp $100 bill, beat none and I send him the $100 bill.  This is gonna suck but forces me to push myself.

 
lumpy19 said:
Wager with a friend, he’s set the following PRs in the last few weeks

Half- 1:37:05
10k - 43:16
5k - 19:47

I have until Jan 31 to beat them, beat 1 or 2, nothing happens, beat all 3 he sends me a crisp $100 bill, beat none and I send him the $100 bill.  This is gonna suck but forces me to push myself.
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That's going to be tough.

I'll let others chime in as well, but that 10K looks like the easiest to beat for you.

Still, you've done a 45:37 10K and taking 2 minutes off is not going to be easy. His time is a 6:58 pace. 

By virtue of calculators, the HM is the most doable, but you haven't done enough distance to tackle that as well, IMO. 

But that HM time equates to about a 21:00 5K and a 44:00 10K, both of which are slower than what he did.

Good luck and let us know what your buddy plans on getting with the $100.

 
gianmarco said:
That's going to be tough.

I'll let others chime in as well, but that 10K looks like the easiest to beat for you.

Still, you've done a 45:37 10K and taking 2 minutes off is not going to be easy. His time is a 6:58 pace. 

By virtue of calculators, the HM is the most doable, but you haven't done enough distance to tackle that as well, IMO. 

But that HM time equates to about a 21:00 5K and a 44:00 10K, both of which are slower than what he did.

Good luck and let us know what your buddy plans on getting with the $100.
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I’m not even attempting the HM unless I somehow beat the first 2, I agree I don’t have the mileage base for a HM attempt.

Him and I both agreed that 10k is my best shot but the 5k is a 20 min sprint, rather take a few shots at that first.

 
lumpy19 said:
Wager with a friend, he’s set the following PRs in the last few weeks

Half- 1:37:05
10k - 43:16
5k - 19:47

I have until Jan 31 to beat them, beat 1 or 2, nothing happens, beat all 3 he sends me a crisp $100 bill, beat none and I send him the $100 bill.  This is gonna suck but forces me to push myself.
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When I first dropped numbers in a running calculator, I mistakenly entered 3.1 km instead of miles, and it kicked out a 10+ minute pace and I thought, heck, even @gianmarco would have a shot at that.  When I entered correctly, i see these convert to a 6:22 pace (5K); 6:58 pace (10K), and 7:25 pace (HM).  I agree that the 10K might be the best plan of attack ...a balance of distance and speed.  Beyond that, the question is whether you would do better at higher end speed (the 5K) or endurance (the HM).  Does it have to be a crisp $100 you give him?

 
lumpy19 said:
Wager with a friend, he’s set the following PRs in the last few weeks

Half- 1:37:05
10k - 43:16
5k - 19:47

I have until Jan 31 to beat them, beat 1 or 2, nothing happens, beat all 3 he sends me a crisp $100 bill, beat none and I send him the $100 bill.  This is gonna suck but forces me to push myself.
Click to expand...


Sounds like a fun challenge.  Those all seem just close enough to doable to garner some interest.  You need to get one under your belt early...so focus on what looks like the easiest first.  

As a side note, the 10k is the worst distanced race ever made.  F the guy who thought that was a good idea.

 
xulf said:
Sounds like a fun challenge.  Those all seem just close enough to doable to garner some interest.  You need to get one under your belt early...so focus on what looks like the easiest first.  

As a side note, the 10k is the worst distanced race ever made.  F the guy who thought that was a good idea.
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The 15K guy would like to have a word with you.

 
lumpy19 said:
Wager with a friend, he’s set the following PRs in the last few weeks

Half- 1:37:05
10k - 43:16
5k - 19:47

I have until Jan 31 to beat them, beat 1 or 2, nothing happens, beat all 3 he sends me a crisp $100 bill, beat none and I send him the $100 bill.  This is gonna suck but forces me to push myself.
Click to expand...
Need a pacer?   :devil:

 
lumpy19 said:
Wager with a friend, he’s set the following PRs in the last few weeks

Half- 1:37:05
10k - 43:16
5k - 19:47

I have until Jan 31 to beat them, beat 1 or 2, nothing happens, beat all 3 he sends me a crisp $100 bill, beat none and I send him the $100 bill.  This is gonna suck but forces me to push myself.
Click to expand...
That half seems fast relative to the others to me. 

You went from a peek into the pain cave to spending the holidays there 😜

 
bushdocda said:
That half seems fast relative to the others to me. 

You went from a peek into the pain cave to spending the holidays there 😜
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Well, looking at @Zasada as he seems relatively close to these numbers, here's where he is in relation.  Btw, I would use yours but that HM you ran screwed with your 5K and 10K PRs on Strava.

For Zasada

5K PR (FBG virtual) -- 20:22 (35 seconds slower)

10K PR (unofficial during a 7+ mile run) -- 44:18 (62 seconds slower)

HM PR (R&R back in 2019) -- 1:39:00 on Strava (115 seconds slower)

That HM is a very soft PR for him and I'm quite sure he could beat that given his current fitness (and during the times he set those other 2).

I think that 5K would be the hardest one for him to hit, honestly.

 
Year-end Report 2021

Overall, it was a successful, encouraging year.  I ran three races.  I set a 10K PR in April of 36:02.  Next was a PR half marathon of 1:19:27 in May.  In September, I ran a half marathon a little slower, 1:20:14 but that was good enough for first overall and my second best time ever.

I also bested my official 5K PR of 17:41 (set in 2018) a handful of times in training runs. But since they weren’t races, I don’t officially count them. 

The disappointment, of course, was dropping out of the November marathon due to worsening nagging pain in the posterior chain.  

Overall mileage at this point is 2,268 although less than 100 since mid-October. 

As I look back at the year, I’ve tried to identify why I was faster.  It might be the consistency.  I ran over 500 days in a row ending in April.  Although not tons of mileage, the average pace was faster – 7:21 average when I’m usually over 7:30.  I also had some consistently doing stretching and strengthening exercises.  I used to be sporadic with these at best.  Perhaps the biggest reason for the improvement this year though may have been cleaning up my diet and losing weight. It wasn’t long after losing about seven pounds that I dropped significant time off my tempo paces.

I don’t want to plan out any races yet. I’d rather just see how things go and decide later.   My first focus is on getting healthy.  I usually am in “manage” mode with injuries but I’d like to try to get 100% healthy for the first time in ages.   I’ve been working on that every day.  I’m making progress to that end albeit slowly.  I’ve been running only 2 days a week.  Pain is better but still there.  I’m thinking about increasing that to a third day soon but I want to keep the mileage low for a while.  

I have high hopes for 2022 eventually.  If I can actually get 100% healthy, I think I can make another jump in performance.  I’ll try to be smarter about it physically by keeping with the stretching and exercising.  I won’t go back to my old ways of eating, so my weight should be the same.  I haven’t gained any weight since I stopped training. I’ll have to get back in shape too, of course, and that takes time, but I’ll try to be patient.

Congrats to all of you who also had a good year and I appreciate all of you.  Most memorable performances to me were probably the PR marathons (IIRC) from @pbm107, @SteelCurtain @bushdocda, @gianmarco, @xulf! I'm probably forgetting someone.  Plus the continued excellence of our elder statesman @tri-man 47!

 
Juxtatarot said:
Year-end Report 2021

Overall, it was a successful, encouraging year.  I ran three races.  I set a 10K PR in April of 36:02.  Next was a PR half marathon of 1:19:27 in May.  In September, I ran a half marathon a little slower, 1:20:14 but that was good enough for first overall and my second best time ever.

I also bested my official 5K PR of 17:41 (set in 2018) a handful of times in training runs. But since they weren’t races, I don’t officially count them. 
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I nearly forgot about these.  Killer year (!) despite the lousy ending.  Can't wait to see what's in store for 2022.  Just don't beat my 17:05. 

 
Looks like I picked the wrong night to get a booster shot. Got mine last night just as this push up challenge is ending. Got my 3000 though. What do I win? 

 
gianmarco said:
Well, looking at @Zasada as he seems relatively close to these numbers, here's where he is in relation.  Btw, I would use yours but that HM you ran screwed with your 5K and 10K PRs on Strava.

For Zasada

5K PR (FBG virtual) -- 20:22 (35 seconds slower)

10K PR (unofficial during a 7+ mile run) -- 44:18 (62 seconds slower)

HM PR (R&R back in 2019) -- 1:39:00 on Strava (115 seconds slower)

That HM is a very soft PR for him and I'm quite sure he could beat that given his current fitness (and during the times he set those other 2).

I think that 5K would be the hardest one for him to hit, honestly.
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I can run a 5k at around 20:00 or a few seconds faster.  
 

I could run a 1:30ish half marathon.  
 

I think that half marathon is softest, however, I’m not a fast guy.  I do better with endurance, obviously.  

 
lumpy19 said:
Wager with a friend, he’s set the following PRs in the last few weeks

Half- 1:37:05
10k - 43:16
5k - 19:47

I have until Jan 31 to beat them, beat 1 or 2, nothing happens, beat all 3 he sends me a crisp $100 bill, beat none and I send him the $100 bill.  This is gonna suck but forces me to push myself.
Click to expand...
It's a 4 hour drive one way, but I have a net 500' downhill route for a 10K and a 300' downhill 5k route mapped out. Conquer both of those then you just need to beat the HM PR to earn the funding needed to fuel your car going both ways.

 
SteelCurtain said:
I can run a 5k at around 20:00 or a few seconds faster.  
 

I could run a 1:30ish half marathon.  
 

I think that half marathon is softest, however, I’m not a fast guy.  I do better with endurance, obviously.  
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Yep, agreed. Wish he had the volume base to take that one down. If he had an extra month on the deadline, I'm pretty sure he could do it.

That 10K is his best shot. If he can really up the volume for the next 4 weeks with some speedwork mixed in, I think he can do it. But it won't be easy. Finding a "downhill" route will definitely help.

 
Finished the push-up challenge with 3025 pushups in last 30 days. Thank you to @gruecd for organizing.  
 

I’m planning on continuing my push-ups on the Google sheet for the upcoming month at least. Taking  @MAC_32’s advice, I’m likely going to do 5 days per week so I allow my muscles to recover with some regular days off.  Anyone want to continue doing push-ups with some accountability? 💪 

 
SteelCurtain said:
Finished the push-up challenge with 3025 pushups in last 30 days. Thank you to @gruecd for organizing.  
 

I’m planning on continuing my push-ups on the Google sheet for the upcoming month at least. Taking  @MAC_32’s advice, I’m likely going to do 5 days per week so I allow my muscles to recover with some regular days off.  Anyone want to continue doing push-ups with some accountability? 💪 
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I’ll do push-ups but without accountability. 
I’ll yell at you if it helps. 

 
gianmarco said:
Yep, agreed. Wish he had the volume base to take that one down. If he had an extra month on the deadline, I'm pretty sure he could do it.

That 10K is his best shot. If he can really up the volume for the next 4 weeks with some speedwork mixed in, I think he can do it. But it won't be easy. Finding a "downhill" route will definitely help.
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Physically I can beat all 3, mental is my problem 

 
lumpy19 said:
Physically I can beat all 3, mental is my problem 
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You might, then, actively practice some mantras during your runs.  Also, a trick I'll use at a tough point in a run/race is to focus on the exhale, as I've shared here before.  A strong exhale is a power move that, conveniently, also reinforces the striding.  That's opposed to a wind-sucking inhale that has an air of defeat about it.

 
SteelCurtain said:
Finished the push-up challenge with 3025 pushups in last 30 days. Thank you to @gruecd for organizing.  
 

I’m planning on continuing my push-ups on the Google sheet for the upcoming month at least. Taking  @MAC_32’s advice, I’m likely going to do 5 days per week so I allow my muscles to recover with some regular days off.  Anyone want to continue doing push-ups with some accountability? 💪 
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For the push-up adverse: How To Do Your First Push-up

 
gianmarco said:
Well, looking at @Zasada as he seems relatively close to these numbers, here's where he is in relation.  Btw, I would use yours but that HM you ran screwed with your 5K and 10K PRs on Strava.

For Zasada

5K PR (FBG virtual) -- 20:22 (35 seconds slower)

10K PR (unofficial during a 7+ mile run) -- 44:18 (62 seconds slower)

HM PR (R&R back in 2019) -- 1:39:00 on Strava (115 seconds slower)

That HM is a very soft PR for him and I'm quite sure he could beat that given his current fitness (and during the times he set those other 2).

I think that 5K would be the hardest one for him to hit, honestly.
Click to expand...


FWIW that 1:39:00 on Strava is a GPS error from that race.  Official time was 1:41:59.  

I think I probably could have run 1:39 back when I set those two other (unofficial) PRs.

I'm pretty sure I could do better than 1:39 today, given I ran faster last week, albeit with a poop break.  But it wasn't race effort.

But yeah, 1:39 seems to be roughly equivalent to the 5K times and 10K times I posted then.

 
Bump from page 2 - was reading my last year report and a deferral registration I forgot about hits my inbox telling me I’m in for a cool race in March - da bump bump. 

 
bushdocda said:
Bump from page 2 - was reading my last year report and a deferral registration I forgot about hits my inbox telling me I’m in for a cool race in March - da bump bump. 
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I can't find my report from last year.  Perhaps I didn't do one?  #slacker

 
Just going to throw this out there.  Obviously lots of uncertainty still, but....

Got the email for the KT82 trail relay that is returning again this summer.  This is the 82 mile P2P in a van relay (not the camp station one we ended up doing as a last minute switch).  Of course, the obvious warning with this race is that it's June in the midwest so it's likely to be hot AF. 

Any interest?  It's on June 11th (which is a little later than the past @MAC_32).  Registration opens 1/17.  I would be open to running this if there's folks here that want to do it.

Here's the info

 
gianmarco said:
Just going to throw this out there.  Obviously lots of uncertainty still, but....

Got the email for the KT82 trail relay that is returning again this summer.  This is the 82 mile P2P in a van relay (not the camp station one we ended up doing as a last minute switch).  Of course, the obvious warning with this race is that it's June in the midwest so it's likely to be hot AF. 

Any interest?  It's on June 11th (which is a little later than the past @MAC_32).  Registration opens 1/17.  I would be open to running this if there's folks here that want to do it.

Here's the info
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Let's see...

April 1 - R2R2R

April 18 - Boston

May - Prague

#### it, I'd probably do it.

 
Did my first real R2R2R-oriented workout today.  I'm obviously just easing my way into incline workouts, although I've already made it a point to start including more elevation on my "normal" runs, too.  Coach's instructions were for the whole thing to be aerobic, so it required a pretty slow pace.  Anyway, here was the workout:

1 mile warmup at 1% incline

1 mile at 6% incline at 6mph (10:00/mile)

0.5 miles at 1%

1 mile at 8% incline at 5mph (12:00)

0.5 miles at 0%

1 mile at 7% incline at 5.5mph (10:54)

1 mile cool down at 0%

 
gruecd said:
Did my first real R2R2R-oriented workout today.  I'm obviously just easing my way into incline workouts, although I've already made it a point to start including more elevation on my "normal" runs, too.  Coach's instructions were for the whole thing to be aerobic, so it required a pretty slow pace.  Anyway, here was the workout:

1 mile warmup at 1% incline

1 mile at 6% incline at 6mph (10:00/mile)

0.5 miles at 1%

1 mile at 8% incline at 5mph (12:00)

0.5 miles at 0%

1 mile at 7% incline at 5.5mph (10:54)

1 mile cool down at 0%
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I assume you’re going up Bright Angel. Are you planning a run/hike mix on the way up?

 
SayWhat? said:
Can’t wait to follow your training, and the actual R2R2R day. That’s going to be so awesome!  Remind me again, who are you doing it with?
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A good friend of mine from Texas and a buddy of his (both of whom have already done it twice) and a friend of that guy. Exciting and scary at the same time.

 
gianmarco said:
Just going to throw this out there.  Obviously lots of uncertainty still, but....

Got the email for the KT82 trail relay that is returning again this summer.  This is the 82 mile P2P in a van relay (not the camp station one we ended up doing as a last minute switch).  Of course, the obvious warning with this race is that it's June in the midwest so it's likely to be hot AF. 

Any interest?  It's on June 11th (which is a little later than the past @MAC_32).  Registration opens 1/17.  I would be open to running this if there's folks here that want to do it.

Here's the info
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I'd be interested in this.

 
eoMMan said:
https://www.yahoo.com/news/elite-runner-pooped-down-her-120100667.html
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"Guillen wrapped Zerrenner up in post-marathon foil blankets and guided her to a restaurant bathroom, and then the hotel, to clean up. Along the way, the pair stuffed toilet paper up their nostrils to block the stench, and tossed Zerrenner's shoes and shorts.

"I'm walking in the streets of Sacramento pants-less, shoe-less, and with crap all over my legs," Zerrenner said. She suspects the hotel concierge thought she was homeless."
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I was gonna say, it's San Francisco.  She probably fit right in.

 
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