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Ran a 10k - Official Thread (5 Viewers)
- Thread starter Ned
- Start date
gianmarco
Footballguy
Reported.
ChiefD
Footballguy
Jealous much?Reported.
SteelCurtain
Footballguy
I'll pass. I don't see a good place to do my pre-run lunges.
tri-man 47
Footballguy
Funny thing is, I used to regularly do lunges across the basement and back. But for many years (until the recent decluttering), my wife had too much stuff down there for her sewing and photo-organizing projects that never got done, so I didn't have a clear path across the basement. We've been joking that with the house all decluttered and a number of recent, long-overdue repairs completed, we should just stay here.
bushdocda
Footballguy
I’m pretty late with this but just seeing a link to livestream of UTMB from France if you want to watch some mountains this morning.
youtu.be
English Live - UTMB MONT-BLANC
L'UTMB Mont-Blanc est une aventure humaine extraordinaire qui rassemble 10,000 coureurs sur 8 formats de course : UTMB, CCC, OCC, PTL, TDS, MCC, YCC et ETC. ...
youtu.be
-OZ-
Footballguy
Hi hungry. I’m dad.
bushdocda
Footballguy
Will be resting tomorrow so this morning wraps August runs for me.
242 miles - 8:57 avg pace / 127 AHR
Solid workouts at or a tad faster than targets with a couple keys workouts to go and a couple more long runs. Volume has been consistent and will start to ease down this week. Think the Alphaflys are getting a crack at the upcoming Thursday workout to see how they compare to some other shooz I’ve been using for quality stuff.
Been thinking about cool, shady tree lined streets more and more as the humidity is back again. Euro trip plans have changed a bit with us now going through London and spending some time there before and after Berlin.
242 miles - 8:57 avg pace / 127 AHR
Solid workouts at or a tad faster than targets with a couple keys workouts to go and a couple more long runs. Volume has been consistent and will start to ease down this week. Think the Alphaflys are getting a crack at the upcoming Thursday workout to see how they compare to some other shooz I’ve been using for quality stuff.
Been thinking about cool, shady tree lined streets more and more as the humidity is back again. Euro trip plans have changed a bit with us now going through London and spending some time there before and after Berlin.
-OZ-
Footballguy
Rocket man - oly tri; short race report
My favorite race I do, almost every year. This year seemed a bit smaller than previous years with fewer college kids which was disappointing.
Not having biked most of the summer I really didn’t know what to expect. I figured I’d swim smooth, push the bike, then try to keep the run consistent, sub 8, with a push the last mile.
www.racetecresults.com
Swim - the first 250yards upstream was tough but doable. At one point I hit a concrete block underwater
thankfully this was just my arm as I was pulling back, but I had no idea there were blocks in the water. A couple other swimmers did the same, one of my friends scratched his chest pretty good. It’s hard to compare to previous years as they keep changing the course. Just over 30 minutes, Strava says 1:27 pace but definitely was not swimming straight.
T1 - took a little time in transition to put on socks and consume a gel before getting on the bike. Usually I don’t do either in t1 but felt like it. Thought about putting on my bike jersey but didn’t, ride shirtless.
Bike - felt good while I’m getting used to the ride. Uphill is tougher as the bike seems front heavy. Plus I had water in the front aero bottle for the first half. I ended up dropping the bottle when I hit a big bump. Almost left it but because it was in the middle of the road I took a couple minutes to go get it, so others wouldn’t ride into it and injure themselves. I won’t be using this bottle again unless i find a more secure way to attach it. Still, 1:14 for 25.3 miles isn’t horrible with the extra time for the bottle. I’m not sure but the crop might have cost the AG, as the guy beat me by just over two minutes. Mission accomplished as all i wanted was a good ride.
T2 - throw on the shoes, belt and go. No issues, feeling good.
Run - 75° With 85% humidity is better than expected. Still felt hot but good. I’m quite happy that running off the bike was nowhere near as hard as it could have been. They’ve changed the course a few times but this is the third, and slowest, I’ve done this route. Stayed consistent 7:51-8:02 until the last half mile. This route was long at 6.67 miles.
Overall I’m happy, also happy it’s the last race until monumental. Finished and i like the bike but I’m not quite ready to do a metric century.
Some horrible pictures y’all can laugh at:
www.werunracephotos.com
www.werunracephotos.com
My favorite race I do, almost every year. This year seemed a bit smaller than previous years with fewer college kids which was disappointing.
Not having biked most of the summer I really didn’t know what to expect. I figured I’d swim smooth, push the bike, then try to keep the run consistent, sub 8, with a push the last mile.
Rocketman Triathlon
www.racetecresults.com
Swim - the first 250yards upstream was tough but doable. At one point I hit a concrete block underwater
thankfully this was just my arm as I was pulling back, but I had no idea there were blocks in the water. A couple other swimmers did the same, one of my friends scratched his chest pretty good. It’s hard to compare to previous years as they keep changing the course. Just over 30 minutes, Strava says 1:27 pace but definitely was not swimming straight. T1 - took a little time in transition to put on socks and consume a gel before getting on the bike. Usually I don’t do either in t1 but felt like it. Thought about putting on my bike jersey but didn’t, ride shirtless.
Bike - felt good while I’m getting used to the ride. Uphill is tougher as the bike seems front heavy. Plus I had water in the front aero bottle for the first half. I ended up dropping the bottle when I hit a big bump. Almost left it but because it was in the middle of the road I took a couple minutes to go get it, so others wouldn’t ride into it and injure themselves. I won’t be using this bottle again unless i find a more secure way to attach it. Still, 1:14 for 25.3 miles isn’t horrible with the extra time for the bottle. I’m not sure but the crop might have cost the AG, as the guy beat me by just over two minutes. Mission accomplished as all i wanted was a good ride.
T2 - throw on the shoes, belt and go. No issues, feeling good.
Run - 75° With 85% humidity is better than expected. Still felt hot but good. I’m quite happy that running off the bike was nowhere near as hard as it could have been. They’ve changed the course a few times but this is the third, and slowest, I’ve done this route. Stayed consistent 7:51-8:02 until the last half mile. This route was long at 6.67 miles.
Overall I’m happy, also happy it’s the last race until monumental. Finished and i like the bike but I’m not quite ready to do a metric century.
Some horrible pictures y’all can laugh at:
2022 Rocketman Tri Run - We Run - Race Photos
Thanks to Edward Jones – John Butterfield, you get FREE downloads
www.werunracephotos.com
2022 Rocketman Tri Run - We Run - Race Photos
Thanks to Edward Jones – John Butterfield, you get FREE downloads
www.werunracephotos.com
Juxtatarot
Footballguy
June: 53 miles, 7:54 avg pace, 145 avg HR
July: 146, 7:48, 141
August: 205, 7:40, 136 (although last 10 at 7:32/134)
I guess that’s good progress but I hoped to improve more rapidly. I’m starting being able to run fast again so I’m hoping for good improvement in September.
July: 146, 7:48, 141
August: 205, 7:40, 136 (although last 10 at 7:32/134)
I guess that’s good progress but I hoped to improve more rapidly. I’m starting being able to run fast again so I’m hoping for good improvement in September.
pbm107
Footballguy
I got in 330 @ 8:13 130 for the month which is my 2nd highest month ever. I like where I'm at with my fitness, next week's 12 at marathon pace should be a good test. I have tentatively scheduled a half marathon Oct 2, expecting a big PR there.
I know we have different training styles, but I found it funny that I only averaged 7:40 or faster for a month 3 times. Three months in 2018 when I was in 5k training. You're definitely making good progress.
tri-man 47
Footballguy
Sometimes odd things happen during a race that cost ya two minutes.
It happens.SteelCurtain
Footballguy
I finished August with 324 miles. My second highest month ever (I had 325 in August 2021). I don't know where you guys find the average pace for the month, but I'm guessing mine is similar to August 2021 in terms of pace.
Berlin is 24 days away. Its official, dinner night before race with @bushdocda is confirmed!
Berlin is 24 days away. Its official, dinner night before race with @bushdocda is confirmed!
Juxtatarot
Footballguy
Do you have a Garmin? Garmin connect on desktop (not an app) >> reports >> progress summary >> switch from “all activities ” to “running” and select the time frame
Zasada
Footballguy
August was a record month for me, too. 470km/292mi. 3rd-best on elevation (9,275m/30,430ft).
Great run yesterday in Jackson Hole. Had my first trail crash in a while (minor scrapes, hurt pride), but still a great day. Didn't want to run unfamiliar trails in the dark this morning, so just did a street run.
Tomorrow should be a weights day, but it feels like a waste to not take advantage of the nice temps here.
Great run yesterday in Jackson Hole. Had my first trail crash in a while (minor scrapes, hurt pride), but still a great day. Didn't want to run unfamiliar trails in the dark this morning, so just did a street run.
Tomorrow should be a weights day, but it feels like a waste to not take advantage of the nice temps here.
bushdocda
Footballguy
We’ve shifted plans and are going in and out through London with a couple nights there on each end. Almost close enough to start getting nervous. Almost.
SteelCurtain
Footballguy
-OZ-
Footballguy
Y’all are crushing it out there.
About 11 hours of running for me, to go with 11 hours swimming, About 5 each weights and cycling, 2 hours on the SUP. 33 hours total.
I’m going to double the run miles in September and October. Should be interesting to see how the legs respond.
About 11 hours of running for me, to go with 11 hours swimming, About 5 each weights and cycling, 2 hours on the SUP. 33 hours total.
I’m going to double the run miles in September and October. Should be interesting to see how the legs respond.
xulf
Footballguy
Doing the Hanson plan and had my 15 miler today. This same training run caused my hammy/butt injury last year that shelved me for awhile. Hopefully I everything will be OK with my run tomorrow.
Since this run derailed me last time, followed by COVID, I'm basically entering unknown territory in my training. I definitely have some work to do and need to have some improvement in my runs/HR. Doing 26 a goal pace seems like an impossible task at this point, but I will trust in the plan and adjust if I need to. I'd really like to see my HR >10 lower than it is now. I'm hoping the additional weeks of training and drop in temp will get me there.
Since this run derailed me last time, followed by COVID, I'm basically entering unknown territory in my training. I definitely have some work to do and need to have some improvement in my runs/HR. Doing 26 a goal pace seems like an impossible task at this point, but I will trust in the plan and adjust if I need to. I'd really like to see my HR >10 lower than it is now. I'm hoping the additional weeks of training and drop in temp will get me there.
ChiefD
Footballguy
I swear by that Hanson plan. It’s amazing how on race day how strong I felt that last 6 miles or so.
bushdocda
Footballguy
Pretty strong to stick that run within about a 6 second range. Nice work and glad to see the fuel along for the run. Cooler temps are coming and somewhere along the way the confidence will begin doing one of these
SteelCurtain
Footballguy
I completely believe in the plan. The game changer for me now is doing strength workouts two days a week (on the same day as an SOS run). Also, stretching after 90% of my runs is helpful for me.
Keep grinding. This plan will wear you down and in some ways, its harder than the actual race itself.
bushdocda
Footballguy
In watching Killian mountain goat his was to victory and then reading This article on his training. it reminded me that I had seen his vo2max is like 92. That’s pretty good.
xulf
Footballguy
That cannot be real. He's clearly a cheater, robot, or alien.
bushdocda
Footballguy
His background is nuts, born in the mountains of Spain, dad was a guide or something of the sort. He was scaling mountains at like age 3.
pbm107
Footballguy
Thanks, training is going well and after this week I’ll be halfway through my 18 week plan. Big test coming Friday with an 18 miler with 12@MP. I officially signed up for the Ocean City Half on October 2. I’d like to run this Friday’s 12@MP under 6:29, same with next month’s scheduled 14@MP, and a sub 1:20:46 half which would indicate that my marathon goal of sub 2:50 is possible.@pbm107 you're logging some crazy mileage lately.
Remind me, do you have a race upcoming? I checked the FBG Race Calendar and don't see anything for you until Nov.
My son agreed to run cross country and parents are encourage to run with the kids during practice (3 nights a week), which is great. I just need to figure out how that is going to impact my training/recovery.
Zasada
Footballguy
Thanks, training is going well and after this week I’ll be halfway through my 18 week plan. Big test coming Friday with an 18 miler with 12@MP. I officially signed up for the Ocean City Half on October 2. I’d like to run this Friday’s 12@MP under 6:29, same with next month’s scheduled 14@MP, and a sub 1:20:46 half which would indicate that my marathon goal of sub 2:50 is possible.@pbm107 you're logging some crazy mileage lately.
Remind me, do you have a race upcoming? I checked the FBG Race Calendar and don't see anything for you until Nov.
My son agreed to run cross country and parents are encourage to run with the kids during practice (3 nights a week), which is great. I just need to figure out how that is going to impact my training/recovery.
Wow, so the mileage we're seeing now isn't even peak mileage?
Can't wait to see you crush both the HM and full.
And Berlin coming-up for @bushdocda and @SteelCurtain. Going to be an exciting race season to follow you guys.
SteelCurtain
Footballguy
I lost my way this week. I was exhausted so took several days off. Need to get back on the horse for about 5 days and then just a bunch of easys until Berlin.
tri-man 47
Footballguy
Naperville Trail Half Marathon
1:44:43 (7:50/mi per my watch)
1st of 9 in AG (by thirteen minutes) ..29th of 504 overall
"Training" has been very mediocre - modest mileage (haven't hit 40 miles/wk yet this year!) and little focused training (hills, tempo, and speedwork). The routines this morning were fine after a good night's sleep. The course is actually about two miles from our new house. I parked midway at a shopping mall and jogged a mile+ to and around the course as a warm-up. Nice to have a five minute drive to the new place afterwards to shower up - and crash for an hour - there.
Tough day for a race. At the start, temp was about 65 degrees with 90% humidity. At the finish, temp was about 75 degrees with 60% humidity. Definitely a HR approach, and that proved to be successful. As a trail run, this was on a wide, crushed limestone path. However, most of it was out in the sun.
Mile 1: 7:35 ...152 HR
Mile 2: 7:36 ...157
Mile 3: 7:34 ...159
Mile 4: 7:40 ...161
Mile 5: 7:42 ...161
I felt relatively comfortable over the early miles, given the conditions. I definitely held back the pacing due to HR. I was actually surprised by the paces, magic shoes notwithstanding. I didn't expect to hold those paces, given the conditions and my training. Of note, at a turnaround during mile 2, I was just behind the #6 female. I eventually finished a minute in front of the #3 female. But I expect there was a lot of carnage as the race went on.
Mile 6: 7:56 ...163
Mile 7: 7:53 ...163
Mile 8: 8:05 ...163
Mile 9: 7:50 ...164
Mile 10: 8:11 ...167
The pacing fluctuation tended to be in synch with the course undulation. I otherwise just ran steady. I knew I didn't have the leg strength to push it, but with the heat and humidity, I didn't want to anyway. Somewhere in this stretch I started to run Beatles' tunes through my mind to avoid thinking about the difficulty.
Mile 11: 7:55 ...168
Mile 12: 7:56 ...168
Mile 13: 8:02 ...172
Final .35: 7:30 ...180
Enough with the Beatles; back to traditional mantras as I let myself stride a little stronger to hold pace coming in. Definitely a lot of other runners struggling to bring it home. The final stretch is around a grassy horse track ...not ideal footing on the grass, and a long loop around. But I tried to open the stride to finish strong(ish). The course did run long. A runner who was passing me before the 7 mile mark had his watch beep well before the mile, as did mine. We both agreed that something was odd with the markings.
All in all, rather pleased with the effort, given the conditions and the (lack of) training. The AG win was not a surprise, but I am very happy with the overall positioning (top 6%).
1:44:43 (7:50/mi per my watch)
1st of 9 in AG (by thirteen minutes) ..29th of 504 overall
"Training" has been very mediocre - modest mileage (haven't hit 40 miles/wk yet this year!) and little focused training (hills, tempo, and speedwork). The routines this morning were fine after a good night's sleep. The course is actually about two miles from our new house. I parked midway at a shopping mall and jogged a mile+ to and around the course as a warm-up. Nice to have a five minute drive to the new place afterwards to shower up - and crash for an hour - there.
Tough day for a race. At the start, temp was about 65 degrees with 90% humidity. At the finish, temp was about 75 degrees with 60% humidity. Definitely a HR approach, and that proved to be successful. As a trail run, this was on a wide, crushed limestone path. However, most of it was out in the sun.
Mile 1: 7:35 ...152 HR
Mile 2: 7:36 ...157
Mile 3: 7:34 ...159
Mile 4: 7:40 ...161
Mile 5: 7:42 ...161
I felt relatively comfortable over the early miles, given the conditions. I definitely held back the pacing due to HR. I was actually surprised by the paces, magic shoes notwithstanding. I didn't expect to hold those paces, given the conditions and my training. Of note, at a turnaround during mile 2, I was just behind the #6 female. I eventually finished a minute in front of the #3 female. But I expect there was a lot of carnage as the race went on.
Mile 6: 7:56 ...163
Mile 7: 7:53 ...163
Mile 8: 8:05 ...163
Mile 9: 7:50 ...164
Mile 10: 8:11 ...167
The pacing fluctuation tended to be in synch with the course undulation. I otherwise just ran steady. I knew I didn't have the leg strength to push it, but with the heat and humidity, I didn't want to anyway. Somewhere in this stretch I started to run Beatles' tunes through my mind to avoid thinking about the difficulty.
Mile 11: 7:55 ...168
Mile 12: 7:56 ...168
Mile 13: 8:02 ...172
Final .35: 7:30 ...180
Enough with the Beatles; back to traditional mantras as I let myself stride a little stronger to hold pace coming in. Definitely a lot of other runners struggling to bring it home. The final stretch is around a grassy horse track ...not ideal footing on the grass, and a long loop around. But I tried to open the stride to finish strong(ish). The course did run long. A runner who was passing me before the 7 mile mark had his watch beep well before the mile, as did mine. We both agreed that something was odd with the markings.
All in all, rather pleased with the effort, given the conditions and the (lack of) training. The AG win was not a surprise, but I am very happy with the overall positioning (top 6%).
Juxtatarot
Footballguy
Congrats on the age group victory. Too bad about the weather. I think it normally has been in the 60s and a few times in the 50s when I’ve run it. Now that it will be your most local half marathon, do you think you’zll run it more often?
-OZ-
Footballguy
8 weeks to monumental 
I’ve put together a training plan. And proceeded to completely not follow it.
100k ride this a Saturday - telling myself that’s good low intensity heart training.
Then duathlon / racin the station on the 24th. Wasn’t planning to do it but spur of the moment registered.
Then it’s a month of actual HM training before any sort of taper.
Who needs to train?
I’ve put together a training plan. And proceeded to completely not follow it.
100k ride this a Saturday - telling myself that’s good low intensity heart training.
Then duathlon / racin the station on the 24th. Wasn’t planning to do it but spur of the moment registered.
Then it’s a month of actual HM training before any sort of taper.
Who needs to train?
bushdocda
Footballguy
Welp I forgot the luuube. Didn’t realize it till late run so it wasn’t actively bad but it is retroactively not good.
tri-man 47
Footballguy
I did lube for yesterday’s race …but found out in a painful way during my shower that I ending up chafing on ####. Ouch! Weird …don’t recall that happening before.Welp I forgot the luuube. Didn’t realize it till late run so it wasn’t actively bad but it is retroactively not good.
tri-man 47
Footballguy
I’m sure I will run that regularly. I expect to do a number of training runs there as I can get to the NE corner of the trail network about two miles from the new place.
-OZ-
Footballguy
Gotta admit, I’ve only lubed once. But now I’m starting to feel like I should when I hit the shower.Welp I forgot the luuube. Didn’t realize it till late run so it wasn’t actively bad but it is retroactively not good.
Is this an old person thing?
Orange&Blue
Footballguy
My 13 year old soon started cross country this year. I didn't expect it and i was concerned due to his asthma and allergies. The running has helped his asthma, and we've managed to control the allergies. He just had his 3rd competition and while he didn't come close to placing, he did finish 2 miles in 15 min a personal best. I doubt he will place this year, the winner ran an insane 11:30, but hopefully he can finish top 5 in his team and help them that way.
More importantly, he is having fun, making some good friends, and picking a sport that will help him physically and mentally for later life.
More importantly, he is having fun, making some good friends, and picking a sport that will help him physically and mentally for later life.
tri-man 47
Footballguy
It can take a number of cycles of training/racing to really get a feel for things. This fall will be a learning experience for him ...hopefully it carries through and he uses next summer to build a good base before the fall season begins.
bushdocda
Footballguy
I tend to be a little glide here and there and fine. But whiffed on it this morning and was a full drench rain and puddles kind of run. I am older but not wiser.Gotta admit, I’ve only lubed once. But now I’m starting to feel like I should when I hit the shower.Welp I forgot the luuube. Didn’t realize it till late run so it wasn’t actively bad but it is retroactively not good.
Is this an old person thing?
Orange&Blue
Footballguy
Yeah. Just trying to figure out when and how much to drink and eat before a race is hard enough. Still working on that.
MAC_32
Footballguy
Hopefully my next humble brag about our 9 year old son starts with a '9,' but he set a 35 second personal best in cross country (1.5 miles) yesterday with a 10:01. I pulled out my camera as he approached the finish and a 9 something looked like a possibility, but my picture got him leaning as the clock flipped to 10:00. He's got a goal for this weekend now though. Damn proud of the effort that kid gave - we challenged him with holding an uncomfortable pace through the first mile and he not only did that but still passed two others over the last half mile anyway. Took 6th place in the race and was only beaten by 5th graders (he's in 4th).
SteelCurtain
Footballguy
ThreeThousand
Footballguy
Haven't checked in on this thread in a while, life/work/kids activities have been getting in the way. Great to see some of the recent results. Quick update on me - only two races on the calendar for 2022. Was going to be only one, but apparently Ironman couldn't fill up the World Championship in St. George so they offered me a slot in February for an early May race. With Kona having been cancelled the last couple of years my wife talked me into racing (shocker) with a super-quick and not-nearly-adequate build. I must say - the St. George course is the hardest I've ever been on, but I survived and finished. My A race for the year, however, after two deferrals and some reschedules, is Kona in early October. For those that don't follow Ironman, the race has been split into two races this year (Thursday, October 6th is primarily the female waves and a couple of older male waves, while Saturday October 8th is the male pros and most of the male waves). I'll be racing in Hawaii on Saturday October 8th - hopefully the race will go off with no issues. It's been a 10+ year journey with many thousands of miles covered in racing/training to get to Kona.
Juxtatarot
Footballguy
I bought a pair of Vaporflys today. They didn’t seem particularly fast running for a minute or two on the treadmill but I assume they will be when I give them a try in normal conditions.
SteelCurtain
Footballguy
It's pretty awesome to make it out to Kona. Its like people who spend years/decades trying to get to Boston for the marathon.
I hope you'll post updates from now until race day!
SteelCurtain
Footballguy
I'm not sure a minute or two is a good barometer. Try a mile or two outside and see if you shave off 5-10 seconds off your tempo pace.
