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Ran a 10k - Official Thread (16 Viewers)

Juxtatarot said:
Weekend of May 16.  Just don't do anything crazy the weekend before and take it easy race week.
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Yep, the deadline for something of substance runs is a week from today, May 7 - sooner if you intend to 10K in the early part of the racing window. Stay crisp in between obviously, but nothing of consequence you do mother's day weekend will provide any benefit for the 10K.

 
Juxtatarot said:
How would I know?  ;)
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Good point.   :lmao:

Ended up doing it manually.  I'm at 202 running miles for the month (plus 348 miles on the Peloton).  Today I'm planning on attempting a 45-min PR on the Peleton and an easy 5-mile recovery run ahead of the 4/4/48 this weekend (which will get me a 70-mile week).

 
MAC_32 said:
Yep, the deadline for something of substance runs is a week from today, May 7 - sooner if you intend to 10K in the early part of the racing window. Stay crisp in between obviously, but nothing of consequence you do mother's day weekend will provide any benefit for the 10K.
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Hence a solid 8 mile progression run today.  Mile 7 at targeted race pace (7:10); mile 8 opened up at 6:56.   :boxing:   #TeamJuxt

 
Absolutely crushed my Peloton ride today.  Previous PR was 692 kj on April 17, and today I hit 764.  My only goal was to beat a couple of buddies whose PRs were 708 and 713.  And what's crazy is that I think I can still do better.  I got stronger as the ride progressed, and I was obviously tired afterwards, but I wasn't destroyed.

That being said, after riding every single day in April, I think I'm going to break my streak and take the weekend off while I'm doing the 4/4/48 thing (or maybe I'll just do a couple of short recovery rides).  I've got a little soreness (metatarsalgia) in the ball of my left foot at the base of the 2nd/3rd toes, and I want to nip it in the bud before it becomes a problem. 

 
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gruecd said:
Absolutely crushed my Peloton ride today.  Previous PR was 692 kj on April 17, and today I hit 764.  My only goal was to beat a couple of buddies whose PRs were 708 and 713.  And what's crazy is that I think I can still do better.  I got stronger as the ride progressed, and I was obviously tired afterwards, but I wasn't destroyed.

That being said, after riding every single day in April, I think I'm going to break my streak and take the weekend off while I'm doing the 4/4/48 thing (or maybe I'll just do a couple of short recovery rides).  I've got a little soreness (metatarsalgia) in the ball of my left foot at the base of the 2nd/3rd toes, and I want to nip it in the bud before it becomes a problem. 
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I don't know what that lingo means, but it sounds like you're doing great.

So I think you should keep pounding it really, really hard for, say, the next two weeks or so.

 
gruecd said:
Absolutely crushed my Peloton ride today.  Previous PR was 692 kj on April 17, and today I hit 764.  My only goal was to beat a couple of buddies whose PRs were 708 and 713.  And what's crazy is that I think I can still do better.  I got stronger as the ride progressed, and I was obviously tired afterwards, but I wasn't destroyed.

That being said, after riding every single day in April, I think I'm going to break my streak and take the weekend off while I'm doing the 4/4/48 thing (or maybe I'll just do a couple of short recovery rides).  I've got a little soreness (metatarsalgia) in the ball of my left foot at the base of the 2nd/3rd toes, and I want to nip it in the bud before it becomes a problem. 
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have you ever done a tri? I'd love to see what you'd do to those.

 
gruecd said:
Nope. I don't swim.
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learn, you can.

I was a terrible swimmer. even after a few years of training and races- still terrible. but I could do the distances... and maybe could have learned to be faster if I hadn't stopped doing them. I look like an inverted fish-hook in the water- no shoulder flexibility at all (or anywhere else). I doubt that would be your problem.

and tbh- even though it was never fun getting literally swum over the top of, being one of he last people out of the water and seeing a practically empty T1 devoid of bikes... it was great spending the rest of the races passing people. ok on the bike, and decent running. I bet you'd crush those parts, even if you stayed as slow as I was in the water... which, again- I doubt.

and without races in the immediate future... now's a good time. although I guess swimming pools are a no-go too.

 
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El Floppo said:
learn, you can.

I was a terrible swimmer. even after a few years of training and races- still terrible. but I could do the distances... and maybe could have learned to be faster if I hadn't stopped doing them. I look like an inverted fish-hook in the water- no shoulder flexibility at all (or anywhere else). I doubt that would be your problem.

and tbh- even though it was never fun getting literally swum over the top of, being one of he last people out of the water and seeing a practically empty T1 devoid of bikes... it was great spending the rest of the races passing people. ok on the bike, and decent running. I bet you'd crush those parts, even if you stayed as slow as I was in the water... which, again- I doubt.

and without races in the immediate future... now's a good time. although I guess swimming pools are a no-go too.
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To @gruecd's credit, he actually tried to swim for a stretch a few years ago.  He chronicled it on here for a bit and eventually he made the determination (after maybe the 4th lifeguard rescue) that it wasn't for him.

I joke.   It was only 3 lifeguard rescues.

 
SteelCurtain said:
@tri-man 47 and @MAC_32 - don't know what you guys are seeing and hearing but I think our "industry" will be forever changed by COVID-19.  Its ugly everywhere in the northeast.  Hope its better where you guys are at.
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So, yeah, I worry about the education sector a lot.  For higher ed: Will the loss of jobs and income hits cause more students to defer starting college or to start at community colleges?  Will students stay close to home so they can commute (which could play to my school's favor as the first near-west suburb of Chicago)?  And as everywhere, what do we do if even a single case pops up?  When the first student of ours was tested in early March(ultimately negative), I immediately received emails from students in my classes who were fearful of coming to campus.  Without testing, tracing, and treatment, I don't see that scenario changing. @SteelCurtain, are your effects magnified because of a potential New York stigma?  My school is putting on a good face for now, but that's the nature of our very long-time president.  And just to say, I've been just fine teaching in an on-line format.  As I've seen through the years, I get more interaction from on-line discussion topics than I get in the classroom, where everyone sits quietly because I'm the so-call expert up front.

For pre-schools, elementary, middle schools, and high schools ...yeesh.  What will happen?  They have more close-knit interactions than we do at the college level.  You can't spread out students in already-full classrooms and lunch rooms.  How do parents make the impossible choice in the fall if schools are open?  Keeping children home sets them back, but how do parents dare send their students to school without the 3Ts being widespread?

 
gruecd said:
Absolutely crushed my Peloton ride today.  Previous PR was 692 kj on April 17, and today I hit 764.  My only goal was to beat a couple of buddies whose PRs were 708 and 713.  And what's crazy is that I think I can still do better.  I got stronger as the ride progressed, and I was obviously tired afterwards, but I wasn't destroyed.

That being said, after riding every single day in April, I think I'm going to break my streak and take the weekend off while I'm doing the 4/4/48 thing (or maybe I'll just do a couple of short recovery rides).  I've got a little soreness (metatarsalgia) in the ball of my left foot at the base of the 2nd/3rd toes, and I want to nip it in the bud before it becomes a problem. 
Click to expand...
Have you dealt with metatarsalgia before?  I'm pretty sure that's what I've been struggling with off and on since early February.  I thought I had finally got it pretty much under control, then on Saturday between my long run and carrying a bunch of concrete blocks I definitely aggravated it again.  I've got new shoes on the way and I'm hoping that will help a bit as I am due, but unlike the achilles tendinitis that I've had a few times, I haven't yet found any sort of stretching that seems to alleviate it.

 
tri-man 47 said:
So, yeah, I worry about the education sector a lot.  For higher ed: Will the loss of jobs and income hits cause more students to defer starting college or to start at community colleges?  Will students stay close to home so they can commute (which could play to my school's favor as the first near-west suburb of Chicago)?  And as everywhere, what do we do if even a single case pops up?  When the first student of ours was tested in early March(ultimately negative), I immediately received emails from students in my classes who were fearful of coming to campus.  Without testing, tracing, and treatment, I don't see that scenario changing. @SteelCurtain, are your effects magnified because of a potential New York stigma?  My school is putting on a good face for now, but that's the nature of our very long-time president.  And just to say, I've been just fine teaching in an on-line format.  As I've seen through the years, I get more interaction from on-line discussion topics than I get in the classroom, where everyone sits quietly because I'm the so-call expert up front.

For pre-schools, elementary, middle schools, and high schools ...yeesh.  What will happen?  They have more close-knit interactions than we do at the college level.  You can't spread out students in already-full classrooms and lunch rooms.  How do parents make the impossible choice in the fall if schools are open?  Keeping children home sets them back, but how do parents dare send their students to school without the 3Ts being widespread?
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You guys are more directly affected, but the whole uncertainty is causing worry in my family as well.  My oldest graduates high school this year.  The AP test situation is a mess.  She's planning on starting college out of state in the fall - will they open?  Will they have to send kids home due to a second wave?  Kid number two will be a senior next year.  His SAT got cancelled, so we have to find another time for him to take it.  Will colleges for him be stingier with aid due to financial pressure?  Will it be harder for him to get in to good schools if a bunch of kids take gap years?  The whole situation's a mess  :no:

 
Dr_Zaius said:
You guys are more directly affected, but the whole uncertainty is causing worry in my family as well.  My oldest graduates high school this year.  The AP test situation is a mess.  She's planning on starting college out of state in the fall - will they open?  Will they have to send kids home due to a second wave?  Kid number two will be a senior next year.  His SAT got cancelled, so we have to find another time for him to take it.  Will colleges for him be stingier with aid due to financial pressure?  Will it be harder for him to get in to good schools if a bunch of kids take gap years?  The whole situation's a mess  :no:
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Unless it's in a yet-to-be established hot spot, yes.

It's in the range of potential outcomes.

I expect the opposite to happen with aid.

But your last (good) question is out of my element (I work in Finance).

---

Overall, as we've already started to see, we're going to see colleges that were already on the brink close their doors. I expect another wave sometime this summer as fall enrollment's (de)stabilize. There won't be new hires and there will be (temporary?) cuts. There's another pool of institutions that can probably weather a one-year storm (MAC's place of employment>hi), but are likely at the mercy of a vaccine being available sometime in the next 12-18 months. Because all of @tri-man 47's questions seem to come back to that central issue - we are in for an unpredictable year that will require all (students, parents, decision makers) to prepare for many unknowns. I think it can be done for a year, and long term education will benefit...but only for a year. And with the understanding that many in the industry will die. There will be those that adapt - and many that parish. 

 
SteelCurtain said:
@tri-man 47 and @MAC_32 - don't know what you guys are seeing and hearing but I think our "industry" will be forever changed by COVID-19.  Its ugly everywhere in the northeast.  Hope its better where you guys are at.
Click to expand...
I can't imagine what this is like in your office. This has really tested my creative thinking abilities as I'm incorporating new information and relative unknowns into our forecasting models. I'm not sure I've sent an email since early March that had less than at least a handful of if-then's. But ultimately I don't have a direct effect on decision making. Sure, information I provide will influence decision making and I make recommendations, but ultimately I'm covered by my laundry list of if-then's and am not the final decision maker. That isn't the case in admissions. Your decisions directly effect the revenue streams that gets butts in seats and keep the rest of us employed. And there isn't a model to follow to guide decision making in this environment. It's like a toddler dumped all of your puzzles on the living room floor, lit the boxes on fire, and you're tasked with rebuilding each one without photographic evidence. I hope the information we are providing admissions has been beneficial and I hope your supporting groups are doing the same for you.

 
Dr_Zaius said:
Have you dealt with metatarsalgia before?  I'm pretty sure that's what I've been struggling with off and on since early February.  I thought I had finally got it pretty much under control, then on Saturday between my long run and carrying a bunch of concrete blocks I definitely aggravated it again.  I've got new shoes on the way and I'm hoping that will help a bit as I am due, but unlike the achilles tendinitis that I've had a few times, I haven't yet found any sort of stretching that seems to alleviate it.
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Never. And I don’t feel it at all when I’m running...or even when I’m cycling, to be honest. I really only feel it when I’m walking around barefoot.

 
I’m tired. Need to find the energy to run intervals today in this rain. Also have a big ride tomorrow. I can’t stop yawning, my body wants more rest. 

And I’m only on week 2 of the build. One more to go before rest week. 

💤 🛌

 
Well, my August (Moose Mountain 26K) and September (Lost Soul 100K) races just got canceled.

I'm now (deeply) waitlisted on the Run Rabbit Run 50-miler, and that's probably it for any chances at an ultra this year for me.

I think I'm going to put all my eggs in the R2R2R basket.  At least that I can do on my own.  Just booked a hotel on the south rim in October.  Fingers crossed.

 
@gruecd - do you structure your rides and bike training with your coach?  Just curious as you are riding 7 days a week. Frankly, I don’t know anyone who rides 7 days a week, let alone who also puts in the running miles. 

 
JAA said:
I’m tired. Need to find the energy to run intervals today in this rain. Also have a big ride tomorrow. I can’t stop yawning, my body wants more rest. 
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Not sure if this is playing a role with you, but 40's and rain are a lot different in late April than they are in the middle of winter. Why go out in this when I can wait til tomorrow and get some vitamin D? Skimming through prior years this is about when I usually transition to 6x per week, so I skipped yesterday.

 
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JAA said:
@gruecd - do you structure your rides and bike training with your coach?  Just curious as you are riding 7 days a week. Frankly, I don’t know anyone who rides 7 days a week, let alone who also puts in the running miles. 
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I don't work with my coach year-round, only when I'm in an actual training block for a race.  I really only ride "hard" once or twice a week.  The other days are typically just recovery or "low impact" rides to help burn some extra calories.  That said, I got my bench yesterday, and I'm in the process of installing a pull-up bar, so starting next week I'll probably swap out rides for core/strength sessions 2-3 days/week.

 
gruecd said:
I don't work with my coach year-round, only when I'm in an actual training block for a race.  I really only ride "hard" once or twice a week.  The other days are typically just recovery or "low impact" rides to help burn some extra calories.  That said, I got my bench yesterday, and I'm in the process of installing a pull-up bar, so starting next week I'll probably swap out rides for core/strength sessions 2-3 days/week.
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Just need to turn your living room into a yoga studio and you'll have a gym you can open to the public when all this ends.

 
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gruecd said:
Never. And I don’t feel it at all when I’m running...or even when I’m cycling, to be honest. I really only feel it when I’m walking around barefoot.
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Rats!  I was hoping maybe you would have a recipe to follow.  I got it seemingly out of the blue in both feet.  It went away on the right side, but has lingered on the left.  I've only felt it while running when it's at the worse end of the spectrum (actually feels more like numbness/swelling than pain even then).  It's definitely most noticeable when barefoot.

 
gruecd said:
JAA said:
@gruecd - do you structure your rides and bike training with your coach?  Just curious as you are riding 7 days a week. Frankly, I don’t know anyone who rides 7 days a week, let alone who also puts in the running miles. 
Click to expand...
I don't work with my coach year-round, only when I'm in an actual training block for a race.  I really only ride "hard" once or twice a week.  The other days are typically just recovery or "low impact" rides to help burn some extra calories.  That said, I got my bench yesterday, and I'm in the process of installing a pull-up bar, so starting next week I'll probably swap out rides for core/strength sessions 2-3 days/week.
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It sounds like its working out for you, thats awesome.

You might consider getting a HRM for your bike work, as well as strength.  The purpose here is to try and measure your overall exertion throughout a week.  Measuring this number helps ensure you arent over-training.  Its a much better number than duration as the intensity of workouts can vary depending on how hard you push.  Once you get a HRM for all disciplines, you can open a free TrainingPeaks account and have your data auto-synced from Garmin (just like Strava).  TrainingPeaks will create a TSS and IF score for you with each workout.  It will also provide you with an overall weekly TSS.  If you want to pay (I dont) you can get CTL (chronic training load) which will measure your overall fatigue as you progress through your entire season.

:2cents:

 
JAA said:
It sounds like its working out for you, thats awesome.

You might consider getting a HRM for your bike work, as well as strength.  The purpose here is to try and measure your overall exertion throughout a week.  Measuring this number helps ensure you arent over-training.  Its a much better number than duration as the intensity of workouts can vary depending on how hard you push.  Once you get a HRM for all disciplines, you can open a free TrainingPeaks account and have your data auto-synced from Garmin (just like Strava).  TrainingPeaks will create a TSS and IF score for you with each workout.  It will also provide you with an overall weekly TSS.  If you want to pay (I dont) you can get CTL (chronic training load) which will measure your overall fatigue as you progress through your entire season.

:2cents:
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I sometimes wear my Garmin 245 and broadcast the HR to the Peloton, but there's no way it's accurate on there.  Even on my hardest rides, I can't get my HR to the same levels that I reach on a moderate run.

 
gruecd said:
I sometimes wear my Garmin 245 and broadcast the HR to the Peloton, but there's no way it's accurate on there.  Even on my hardest rides, I can't get my HR to the same levels that I reach on a moderate run.
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From what I've gleaned I think that's normal.

 
gruecd said:
I sometimes wear my Garmin 245 and broadcast the HR to the Peloton, but there's no way it's accurate on there.  Even on my hardest rides, I can't get my HR to the same levels that I reach on a moderate run.
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Not sure if you know, but bike (and swim) HRs will be about 10-15 bpm lower than running.  This is due to the overall impact on the body.

Also - I dont want to be an alarmist, but its not a good sign if you cant raise your HR for intensity.  That typically means you are overexerted.

Have you done a FTP test on the peleton?  Im assuming they have them.  This will help you understand your baseline output so you can tune your workouts (recovery, interval, endurance, etc) accordingly.

 
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