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Ran a 10k - Official Thread


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Hey guys, I'll write more later, but I'm happy to announce that our baby girl, Lenka Ruby, was born at 5:16pm. She was 6 lbs. 11 oz. and 21 inches. Mom and baby are both doing great. Such an amazing C

Western States "Crew B" and Pacer #1 Report What an outstanding experience!  I flew into Sacramento on Thursday and drove up into the mountains and headed to my hotel in Reno, which is quite a pi

1 hour ago, MAC_32 said:

Embrace the suck

Between the heat and my allergies all of a sudden kicking my ### the last couple of days, there will certainly be no shortage of "suck" to embrace...

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On 5/14/2021 at 8:51 PM, El Floppo said:
On 5/14/2021 at 3:23 PM, JAA said:

Calories in < Calories out

:shrug:

Signed,

fatass

What is this magic math nonsense.

On 5/14/2021 at 6:50 PM, -OZ- said:

Agreed, don't take my reaction as anything other than an appreciation for our differences.  

Weight is a personal thing. I know I feel better, healthier at 185-190, but my racing would be far better 10-15 lbs lighter.

I think I'm around 185, which is where I was during my tri days (a lot more muscle back then)...6'. Definitely still have a dad belly, even if I've lost the weight elsewhere. I had been perpetually just under 200 between the tri days and my recent running renaissance

College soccer, which I consider my peak fitness, I weighed 168 by the end of each preseason. So I know that's my youthful optimum fighting weight.

I could stand to weigh 180-175 and still be healthy and eat most things. I tend to suffer a bit from portion control and stress eating...which has been worse the last months with my unhappy job.

Losing weight is easy, but hard.

Just dont eat when you are hungry.  Dont worry about the macros or other.  Just count less calories.  Its that easy.

Signed,

guy who likes to eat 🐷

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13 minutes ago, JAA said:

Losing weight is easy, but hard.

Just dont eat when you are hungry.  Dont worry about the macros or other.  Just count less calories.  Its that easy.

Signed,

guy who likes to eat 🐷

So don't count all the calories? DONE!

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20 hours ago, tri-man 47 said:

A pain in the butt.  More precisely, I believe the pain/injury I've been dealing with is hamstring tendinopathy ...some inflammation or damage to the tendon that connects the hammies to the butt bone.  It's not the hammies themselves; it's not the glutes.  The condition is often seen "in runners who have suddenly increased their training volume/intensity, or started hill running."  Probable cause (beyond bad luck): I had a week with a big increase in elevation, then the next week ran three days in a row including a 16 miler.  Soon after, in the first steps of a run, it felt like my leg was going to collapse.  That moment passed, but I felt stiff and sore. 

I should have explored this two or three weeks ago when I first started having issues, but I finally spent time this weekend with dr. google.  The issue hasn't felt like a muscle.  There's no spot I can press that feels sore.  The soreness/pain has been deeper in the lower butt.  The soreness has increased after runs, not during, which seems to be more indicative of a tendon issue.  I've clearly noticed that my stride has been affected, as most of my pacing is slower.  I've also noticed my body's resistance when going up any sort of slope.  (Recovery recommendations state that faster pacing and hills should be avoided for a while.)

Catching a couple runs per week for the past three weeks (to keep up some fitness) really hasn't been the best approach, so I'll back off for a few weeks and see if I find any improvement.  I've found some appropriate stretches than can help (and others that would hurt).  Hopefully I can be running OK by early/mid June.  Fingers and toes crossed.

I wonder if this is what I've been dealing with.  Regardless, I feel like I'm on a path of progress.  I'm going to try my first hilly run in about a year's time to see how the glute responds.  (I keep calling it the glute, but maybe I'm wrong.)

 

Here's hoping this doesn't derail Boston Marathon training @tri-man 47

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17 hours ago, tri-man 47 said:

Oh, interesting.  It must be milder if you're able to run on so many consecutive days and at such speeds ...and to start fast without a warmup.  

Well, the post run pain was more the issue than during runs. It was also affecting my sciatic nerve (as the article mentions can happen) and I had a lot of trouble sitting or driving a car longer than about 20 minutes. 
 

Fortunately it’s much more minor now for me and slowly getting better.  I can have some bad days after a particularly tough or long run but most days it’s no big deal.

The article you linked is right. It’s a difficult injury to rehab. I wish you the best.

 

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Paging all thread docs and google docs...

If the path to recovery on the Achilles’ tendon includes more strength based approach (counterintuitive approach it seems with rest not really helping) and eccentric heel drops being a key move. Does similar apply to the hammy with something like an eccentric single leg deadlift where you do the lowering bit only and then reset/repeat?

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2 minutes ago, bushdocda said:

Paging all thread docs and google docs...

If the path to recovery on the Achilles’ tendon includes more strength based approach (counterintuitive approach it seems with rest not really helping) and eccentric heel drops being a key move. Does similar apply to the hammy with something like an eccentric single leg deadlift where you do the lowering bit only and then reset/repeat?

Intuitively, I'd think it would be different- tendon vs muscle. The strengthening for the Achilles problem is for the muscles around the tendon. My memory of muscle treatment (caveat- from 30yesrs ago college soccer days) was rest, stretching and then strengthening in that order.

@gianmarco

@ned sister's potato salad

 

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8 minutes ago, El Floppo said:

Intuitively, I'd think it would be different- tendon vs muscle. The strengthening for the Achilles problem is for the muscles around the tendon. My memory of muscle treatment (caveat- from 30yesrs ago college soccer days) was rest, stretching and then strengthening in that order.

@gianmarco

@ned sister's potato salad

 

I think he’s actually referring to the tendon issue that Tri-man is dealing with.

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11 minutes ago, El Floppo said:

Intuitively, I'd think it would be different- tendon vs muscle. The strengthening for the Achilles problem is for the muscles around the tendon. My memory of muscle treatment (caveat- from 30yesrs ago college soccer days) was rest, stretching and then strengthening in that order.

@gianmarco

@ned sister's potato salad

 

So, from my understanding with the heel drops for Achilles tendinosis is that the heel drops help realign the fibers within the tendon itself.  It's the stretching of those fibers that allows them to realign.  Beyond that, I don't know how it would apply to the hamstrings and what exercises would accomplish that without looking it up.  I can try, though.

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Here you go

The eccentric exercises are thought to selectively damage the Achilles tendon, stripping away the misaligned tendon fibers and allowing the body to lay down new fibers that are closer in alignment to the healthy collagen in the tendon. This is why moderate pain during the exercises is a good thing, and why adding weight over time is necessary to progressively strengthen the tendon.

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7 minutes ago, gianmarco said:

and why adding weight over time is necessary

Now that I'm not supposed to be counting calories, this part should be easy.

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12 minutes ago, gianmarco said:

So, from my understanding with the heel drops for Achilles tendinosis is that the heel drops help realign the fibers within the tendon itself.  It's the stretching of those fibers that allows them to realign.  Beyond that, I don't know how it would apply to the hamstrings and what exercises would accomplish that without looking it up.  I can try, though.

I think an eccentric single leg deadlift while complaining about the heat might be the move. 

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1 hour ago, bushdocda said:

Paging all thread docs and google docs...

If the path to recovery on the Achilles’ tendon includes more strength based approach (counterintuitive approach it seems with rest not really helping) and eccentric heel drops being a key move. Does similar apply to the hammy with something like an eccentric single leg deadlift where you do the lowering bit only and then reset/repeat?

Doctor here, at your service.

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Posted (edited)
2 hours ago, bushdocda said:

Paging all thread docs and google docs...

If the path to recovery on the Achilles’ tendon includes more strength based approach (counterintuitive approach it seems with rest not really helping) and eccentric heel drops being a key move. Does similar apply to the hammy with something like an eccentric single leg deadlift where you do the lowering bit only and then reset/repeat?

I'll be exploring this further today, but from what I've been seeing, the movements related to the hamstring tendon focus more on bent knee reps rather than straight leg actions that stretch the hammies and stress the tendon.  

eta: This is a good overview, including a link to several specific exercises for hamstring tendinopathy as well as a link to other exercises for hip strength and stability.

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Good news for the world and running,  does this change anyones Indy intentions?

“It’s official! Together with city and state government officials, we’re excited to announce that, on November 7, 2021, 33,000 people will run the #TCSNYCMarathon!”

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35 minutes ago, bushdocda said:

Good news for the world and running,  does this change anyones Indy intentions?

“It’s official! Together with city and state government officials, we’re excited to announce that, on November 7, 2021, 33,000 people will run the #TCSNYCMarathon!”

Awesome.

Wish I was one of them.

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10 minutes ago, lumpy19 said:

A lot of Garmin users in here, does anyone trust the race predictor times in Garmin?

Mine are pretty good but I just raced a half marathon a few weeks ago.  If you don’t have some recent race efforts, there will be more room for error.

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Posted (edited)
18 minutes ago, Juxtatarot said:

Mine are pretty good but I just raced a half marathon a few weeks ago.  If you don’t have some recent race efforts, there will be more room for error.

Ahhh that makes sense, my numbers are absolutely insane 

because I have no races

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36 minutes ago, lumpy19 said:

Ahhh that makes sense, my numbers are absolutely insane 

because I have no races

Insanely good or insanely bad? If the former, maybe you should sign up for a race.

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8 hours ago, SteelCurtain said:

I wonder if this is what I've been dealing with.  Regardless, I feel like I'm on a path of progress.  I'm going to try my first hilly run in about a year's time to see how the glute responds.  (I keep calling it the glute, but maybe I'm wrong.)

 

Here's hoping this doesn't derail Boston Marathon training @tri-man 47

First of all, thanks for the support (@Juxtatarot, too).  I don't expect to let this derail the training, but it might inhibit the training and performance.  Then again, my "A" goal was super-aggressive ...it might not be a bad thing to just return to Boston with better marathon skills and confidence and see if I can make a strong improvement in my Boston time.  I've already run scenarios through my mind for a return, then, in 2022 and even a look-ahead to 2026 and the next bracket.  It's more fun than researching retirement homes.  :unsure:   

It's strange how the identification of a specific tendon issue, vs. a muscle problem, has changed and benefited my mental approach to this.  Instead of wondering what I should do, I feel like I have a much better understanding of what helps and what would hurt.  I even feel like there's a mental benefit of having my mind focusing on the specific problem rather than random, negative thoughts (I honestly feel like I'm channeling some @JShare87 here).  

Think it through, @SteelCurtain, and let me know if it does appear to be the same issue.  I do believe that if it were a glute muscle, you'd be able to find that spot, push on it, and feel the pain.  This tendon issue is deeper than that.

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1 hour ago, lumpy19 said:

A lot of Garmin users in here, does anyone trust the race predictor times in Garmin?

Nope, mine are way too fast.  Total horse####.  For me.

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19 minutes ago, lumpy19 said:

Garmin predictor(best current time)

5k 19:59(23:17)

10k 41:27(49:28)

HM 1:31.46(1:50.18)

marathon 3:11(never run)

Looking at your May 2 run on Strava, it seems like you could set a PR in the 5K fairly easily.  

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12 hours ago, gruecd said:

PSA - As the week progresses, prepare yourselves for lots of complaining about the heat.

I was prepared and probably over prepared.  Started later than usual as it cooled off a little.  Ran the first half away from the sun.  Carried a water bottle for the first time.  By the time I was facing the sun it was late enough it didn't totally crush me. I probably took it too easy after my last bad run and then when I made the turn towards home all I could think of was this

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36 minutes ago, Juxtatarot said:

Looking at your May 2 run on Strava, it seems like you could set a PR in the 5K fairly easily.  

You mean May 5th, and absolutely. He looks faster than me and I think sub 22 could be done now and sub 21 with even just a little training if not already.

 

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1 minute ago, gianmarco said:

You mean May 5th, and absolutely. He looks faster than me and I think sub 22 could be done now and sub 21 with even just a little training if not already.

 

You’re insane

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3 hours ago, lumpy19 said:

A lot of Garmin users in here, does anyone trust the race predictor times in Garmin?

Garmin thinks I'm a lot faster than I really am.  I think the predicted times are garbage....at least for me.

 

 

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48 minutes ago, lumpy19 said:

You’re insane

You ran a 7:41 5K on May 5th and your HR was barely in the 150s for most of that. 

Race conditions, you can do a 7:05 right now with the right motivation. I'd put substantial money on that.

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1 hour ago, lumpy19 said:

You’re insane

Also, 7 months ago you ran a 1 mile PR of 7:00 on an uphill route when you came out stupid hot and paced it about as bad as possible.  Since that time, you are now running paces between :30-45 faster per mile than you were at that time with similar HRs. 

You just did 5 miles at an 8:14 pace with an AHR of 132. Running 3.1 miles at a pace a minute faster than that would be a soft PR.

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13 minutes ago, lumpy19 said:

1994

The year Green Day, Live, Offspring, Weezer, and the Toadies broke onto the scene.

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2 minutes ago, MAC_32 said:

The year Green Day, Live, Offspring, Weezer, and the Toadies broke onto the scene.

I remember telling my college roommate in 1992 that Live would be as big as R.E.M. That seemed plausible in 1994. Not so much afterwards.

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1 minute ago, Juxtatarot said:

I remember telling my college roommate in 1992 that Live would be as big as R.E.M. That seemed plausible in 1994. Not so much afterwards.

With hind sight, it is even more incredible that they were able to put out such a complete piece of work beginning to end when listening to any part of their catalog in the years that followed. 

From

'Lightning crashes, an old mother dies
Her intentions fall to the floor
The angel closes her eyes
The confusion that was hers
Belongs now, to the baby down the hall'

To

'Love will lead us, she will lead us
Can you hear the dolphin's cry?'

:mellow:

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20 minutes ago, MAC_32 said:

The year Green Day, Live, Offspring, Weezer, and the Toadies broke onto the scene.

Ironically, Summerfest announced today that Green Day and Weezer will be playing opening night this year, along with Fall Out Boy.

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1 minute ago, gruecd said:

Ironically, Summerfest announced today that Green Day and Weezer will be playing opening night this year, along with Fall Out Boy.

No matter what you think about their music, Green Day puts on a hell of a show. 

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6 hours ago, El Floppo said:

Awesome.

Wish I was one of them.

Back when ING was the title sponsor, I could use my work connections and get in fairly easily, but I only did it once back in 2009 when I did both Chicago and NYC a few weeks apart.  That said, it looks like I might actually be able to run a qualifier for next year when I'm 45.  I'll "only" need to run a 3:05 full or a 1:28 half.  

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Posted (edited)
4 minutes ago, MAC_32 said:

No matter what you think about their music, Green Day puts on a hell of a show. 

It's their politics that I can't stand, but we'll leave that for another day (and another forum).

ETA:  But I honestly can't stand their music, either.

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Started off on my hill repeat workout this am. Got up the bridge to head over and down to my repeats location and knew my legs and body were in bad shape.

When I got to the bottom of the bridge to start the workout, I turned off the inner 10k thread dbap voice and kept going out onto the Brooklyn water front for a recovery run instead.

Even though I hate missing my hill workout, I'm glad I did. 

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9 hours ago, MAC_32 said:

With hind sight, it is even more incredible that they were able to put out such a complete piece of work beginning to end when listening to any part of their catalog in the years that followed. 

From

'Lightning crashes, an old mother dies
Her intentions fall to the floor
The angel closes her eyes
The confusion that was hers
Belongs now, to the baby down the hall'

To

'Love will lead us, she will lead us
Can you hear the dolphin's cry?'

:mellow:

I listened to Throwing Copper on my run this morning.  Really, really sounds dated but, of course, it is dated.  Speaking of bad lyrics, it doesn't get worse than the song "Waitress".  

 

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2 hours ago, bostonfred said:

Discussion on a buddy's FB: are you interested in running a race like this or another ultra?

My answer - yes, I'm interested in doing one. But I have no interest whatsoever in training for it. 

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40 minutes ago, El Floppo said:

That's like that Big Dog thing I posted...these seem to be the new norm. So I assume you're in.

Sure why not... until I get used to the heat almost every time I run I'm going to be running until I can't go anymore, might as well pretend I'm running a go until you drop race...

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12 minutes ago, bostonfred said:

Sure why not... until I get used to the heat almost every time I run I'm going to be running until I can't go anymore, might as well pretend I'm running a go until you drop race...

That's the spirit!

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