Cyclists with a "Running" Problem

[Frosty]

RACE DAY

 

Early morning

11 March 2018 – the day of my 45^th birthday, the 03:45 alarm goes off on my wrist (Garmin) to avoid waking the wife and kids. What the heck am I doing? This is a fun run, and I’m getting up as if it’s a cycle race. My lift arrives, to collect me and my bike up at 04:10 and we’re on our way to collect one more before the short drive to the ‘Vale (from Alberton). The plan was to ride home after the run, like we would do for the cycle events close to home.

 

06:15 is the start time for the 10Km Pharmaton Edenvale race, starting 15 minutes behind the marathon (full and half) runners. Nervously excited, I photo-bombed a few runner taking selfies – which helped ease the nerves.

 

The start

We’re off, slower than I wanted as I had to weave my way through the slower runners. 05:50 for the first 1Km, then 05:12 for the second split… time to slow down and keep it close to 5:30, as my training had been done closer to 6:00. I was unsure of the pace I could sustain for the full 10Km, plus I knew the course had some nasty inclines in the second half.

 

Settling into a pace

The next 5Km has 1Km splits of 5:26, 5:24, 5:28, 5:25 and 5:27 before turning right and into those nasty inclines. By this time, three of my club mates were ahead of me, and one sitting a few metres behind me. We were keeping each other motivated to finish together in less than 1 hour.

 

Hanging in there

By the time we got to Third Str, we had completed the 2Km up-hill segments in 5:56 and 6:05, before completing the final 1.3Km in 5:11 and 4:37 (300m). A time of 57:03, only 18 seconds behind two other club members.

 

Mission accomplished! I now had 4 new (Garmin) PB’s (old record in brackets):

• Fastest 10Km – 54:37 (1:00:26)
• Fastest 5Km – 26:44 (27:48)
• Fastest 1Km – 4:58 (5:04)
• Longest distance – 10.35Km (10.24Km)

Edited March 12, 2018 by Frosty

[Frosty]

THE DATA

I’ve plotted two different graphs with the same data:

• Pace (min/Km)
• Distance covered (Km)
• HR (average and max)
• Cadence (spm)
• Stride length (m)
• Training Effect (TE) – a Garmin metric, for those that use it
• Calories (Cal) – meaningless to me at this point. Speaking of calories, I once burnt 2000 calories without breaking a sweat… I left the pizza in the oven for too long.

 

The three days that I felt fatigued and cut the workout short are easy to spot on the distance chart – the below average dips in the second half. As you can see, the first 8 weeks was aimed at going from 0Km base to being able to run 5Km.

 

Red dots highlight the worst performance in each metric, while the green dot shows the best performing run, except for the HR where it’s inverted (high = red, low = green).

 

 

Edited March 12, 2018 by Frosty

[Stretch]

In a race environment that's a 55....I will be interested to see what you end up with when you do a 10km in a race environment. What is the goal race?

Frosty... I wasn't far off.. You even did better with a 54!

 

Well done dude

[Frosty]

What's next?

 

I still want to run a few more 10Km races, building up to a half-marathon as my maximum race distance. I have no desire to run a marathon, let alone the comrades, just like I'll do a 200Km Audax, but none of the 300 - 600Km and certainly not PBP.

 

My boss hinted that he'd like to run the OMTOM half one day, so perhaps that would be on the bucket list for me.

[Frosty]

Frosty... I wasn't far off.. You even did better with a 54!

 

Well done dude

I was searching for your post to reply to, but you beat me to it.

Thanks - felt good, really good. Even though I was close to my limit.

[Stretch]

What's next?

 

I still want to run a few more 10Km races, building up to a half-marathon as my maximum race distance. I have no desire to run a marathon, let alone the comrades, just like I'll do a 200Km Audax, but none of the 300 - 600Km and certainly not PBP.

 

My boss hinted that he'd like to run the OMTOM half one day, so perhaps that would be on the bucket list for me.

I would urge you to perseverve and do a marathon. My opinion is that everyone should try run at least one marathon in their life. It is an excellent equaliser and gives you a good insight into your mental and physical strength. Nothing quite beats that feeling when you complete that first marathon.

[tjommies3]

My journey will be posted after OMTOM but it's not gonna be as detailed as Frosty's.

 

Well done on what you have achieved thus far, maybe one day you'll be as crazy as the rest of us, so don't give up hope

[shaper]

What's next?

 

I still want to run a few more 10Km races, building up to a half-marathon as my maximum race distance. I have no desire to run a marathon, let alone the comrades, just like I'll do a 200Km Audax, but none of the 300 - 600Km and certainly not PBP.

 

My boss hinted that he'd like to run the OMTOM half one day, so perhaps that would be on the bucket list for me.

Well done and congrats... what next?? Most races you can find on https://www.entrytime.com/ and enter.  Start filling your Sunday calendar with 10kms and look out for some 15kms 

 

Otherwise, we here on this thread chat about the fun and popular races and whilst there may be a lot of discussion on 21kms or longer, all of these races generally have a 10km

 

Now you have broken the hour mark, the aim is to do it often and comfortably... happy running

Edited March 12, 2018 by shaper

[SwissVan]

THE DATA

I’ve plotted two different graphs with the same data:

• Pace (min/Km)
• Distance covered (Km)
• HR (average and max)
• Cadence (spm)
• Stride length (m)
• Training Effect (TE) – a Garmin metric, for those that use it
• Calories (Cal) – meaningless to me at this point. Speaking of calories, I once burnt 2000 calories without breaking a sweat… I left the pizza in the oven for too long.

 

The three days that I felt fatigued and cut the workout short are easy to spot on the distance chart – the below average dips in the second half. As you can see, the first 8 weeks was aimed at going from 0Km base to being able to run 5Km.

 

Red dots highlight the worst performance in each metric, while the green dot shows the best performing run, except for the HR where it’s inverted (high = red, low = green).

 

Run_Dynamics 0-10k challenge.PNG

Run_Dynamics 0-10k challenge2.PNG

 

Well done Frosty !!   

 

Looking at your HR graphs, which line is your actual HR for the 10K ? 

[SwissVan]

I'm going to try post the following 4 times, so that I get everything to follow in sequence. Some might prefer to skip the long, drawn out report and only read the quick version (this post) and/r the data. This also means each post will be edited, as I've still got to add the images.

 

Post 1 – quick version

Post 2 – the long, drawn out report

Post 3 – race day

Post 4 – the data

 

THE QUICK VERSION

In December 2017, I accepted a challenge that would require training to be able to complete a 10Km fun run in less than 1 hour, i.e. 6 min/km. A bunch of club members were wanting to supplement their cycling with some running, given that there are active runners in the club.

 

13 weeks later, I completed my first 10Km run – the Pharmaton Edenvale 10Km. A good day out, with a few PB’s and a successful 57:03 race time for the 10.35Km route. Am I addicted? Perhaps – I’d hate to stop now and have to go through this all again, so I’ll continue running a 10-15Km every Sunday, and perhaps 1-2 runs per week (5Km). But I need to get back on the IDT and get some HITT done so that I don’t lose my cycling form, which has taken a dip.

 

The reports will be posted on the third post, so that you have the choice of skipping the long, drawn out bits below (or on the next page as it turns out).

 

 

Perfect running training for a few duathlons in the winter season   

[Frosty]

Well done Frosty !!

 

Looking at your HR graphs, which line is your actual HR for the 10K ?

The graphs above show the average/max for each run. The final data point on each graph is the race.

 

Below is my actual HR and the elevation for the race.

 

 

Sent from my iPhone using Tapatalk

[Jackes]

I still want to run a few more 10Km races, building up to a half-marathon as my maximum race distance. I have no desire to run a marathon, let alone the comrades

 

OK guys, hands up on all who said this? 

 

 

Well done on the race Frosty, excellent first 10k

[Andrew Steer]

OK guys, hands up on all who said this? 

 

 

Well done on the race Frosty, excellent first 10k

I would absolutely have said it had I not started running with the 'soul' purpose of running Comrades...

 

Also, having gone from couch to marathon in one month I never had the chance to really re-adjust my thought process 

[SeaBee]

OK guys, hands up on all who said this? 

 

 

Well done on the race Frosty, excellent first 10k

 

Going for my second Oceans. But still absolutely no inclination for Comrades. Friend of me told me just after Argus that she's got a Comrades entry I can get - did not even answer her! 

 

Took my road bike out of spiders' hands, left them homeless... (I'm such a horrible person!) for the CT duathlon a couple of weeks ago and again Sunday.

[Jackes]

Omtom in 18 days, really looking forward to this...

 

On the contender subject.  If this girl is improving on her Valentia marathon time she is more of a contender than I previously rated her already! 

https://www.instagram.com/p/BgOB3_PF7Vy/?taken-by=gerdarun

[Barry Stuart]

OK guys, hands up on all who said this? 

 

 

Well done on the race Frosty, excellent first 10k

 

Guilty.

 

Parkrun for a while, then a Nike 10km then "I bet I could run a half marathon one day but I definitely don't ever, ever want to go any further than that. It doesn't look like fun."