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Ran a 10k - Official Thread (5 Viewers)

JAA said:
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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I feel like I'm pretty good at recognizing/gauging perceived effort.  The HR might be lower than I'd expect, but I really don't have any basis for that.  I do feel like I'm able to achieve the kind of intensity that I expect to achieve.

I did do a FTP test back on 3/24, but I need to do another one, because it feels way too easy right now when I'm supposedly riding in Z3.  The problem is that I'm never really rested, and it's kinda pointless to do a baseline test when you're fitigued.

 
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MAC_32 said:
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. 
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Thanks for the insider insight.  My daughter will actually be right down the road from you in University Circle.

 
JAA said:
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.
Click to expand...
:oldunsure:  (swim HR definitely should be lower than running, if your watch is working properly)

Agreed on the FTP test.  

I'm still trying to figure out the cycle HR zones. Usually I just ride comfortable or do intervals, or a time trial. Not a lot of zone work. I might stay in MAF, but that's a bit different on the bike too (generally a harder effort)

 
gruecd said:
I feel like I'm pretty good at recognizing/gauging perceived effort.  The HR might be lower than I'd expect, but I really don't have any basis for that.  I do feel like I'm able to achieve the kind of intensity that I expect to achieve.

I did do a FTP test back on 3/24, but I need to do another one, because it feels way too easy right now when I'm supposedly riding in Z3.  The problem is that I'm never really rested, and it's kinda pointless to do a baseline test when you're fitigued.
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:oldunsure:

JAA said:
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.
Click to expand...

 
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Biking has a muscular fatigue component. I suspect gru has such a high cardio base that his biking muscles are failing before his fitness

 
Dr_Zaius said:
Thanks for the insider insight.  My daughter will actually be right down the road from you in University Circle.
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Nice! I (well, used to) run by there at least once per week.I'm expecting more cuts there than where I am, but they're not one of the schools I'm worried about if this thing turns into a multi-year thing - their endowment is quite meaty. 

Don't be too alarmed about the number of positive cases around here either. East burbs of Cleveland have two major hospital networks. If anything our numbers are lower than I thought they'd be given the amount of risk exposure here.

 
MAC_32 said:
Nice! I (well, used to) run by there at least once per week.I'm expecting more cuts there than where I am, but they're not one of the schools I'm worried about if this thing turns into a multi-year thing - their endowment is quite meaty. 

Don't be too alarmed about the number of positive cases around here either. East burbs of Cleveland have two major hospital networks. If anything our numbers are lower than I thought they'd be given the amount of risk exposure here.
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I was actually surprised how well Cuyahoga was doing covid-wise when I checked a few weeks ago.  It's worse where I am now - Lehigh county has the highest per capita rate in PA, despite being pretty early to shut down.  There is a lot of commuting between eastern PA and central/northern NJ (even some to NYC, which always seemed nutty to me), so I think we've received second hand exposure to the NYC outbreak.   

 
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-OZ- said:
:oldunsure:  (swim HR definitely should be lower than running, if your watch is working properly)

Agreed on the FTP test.  

I'm still trying to figure out the cycle HR zones. Usually I just ride comfortable or do intervals, or a time trial. Not a lot of zone work. I might stay in MAF, but that's a bit different on the bike too (generally a harder effort)
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If you dont use TrainingPeaks check it out.  There is a section for setting up your zones.  They even have some models to choose from as a baseline.  I found it super helpful.

 
Juxtatarot said:
JAA said:
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.
Click to expand...
Could you explain this?
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As my coach has explained to me, if you are exerting yourself but your HR is not moving into an anaerobic zone, like z4/z5 the most common factor is fatigue.  Your body is just tired and cant pump and respond at the rate it wants to.  So if you are trying hard and feel like you are pushing it, but you have a z2/z3 HR range, then you should consider some additional rest/recovery.

 
BassNBrew said:
Biking has a muscular fatigue component. I suspect gru has such a high cardio base that his biking muscles are failing before his fitness
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I had this when I started biking.  Heck, ive only been biking like 4 years.  That first year my hamstrings felt loaded every day.  Aerobically I was fine but my muscles just couldnt keep up.  It was funny.

 
BassNBrew said:
Biking has a muscular fatigue component. I suspect gru has such a high cardio base that his biking muscles are failing before his fitness
Click to expand...


JAA said:
I had this when I started biking.  Heck, ive only been biking like 4 years.  That first year my hamstrings felt loaded every day.  Aerobically I was fine but my muscles just couldnt keep up.  It was funny.
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All runners have this at first. 

Eventually our legs catch up. I'm not sure I'm there yet. 

When gru gets some cycling experience he's gonna be a BA. 

 
JAA said:
As my coach has explained to me, if you are exerting yourself but your HR is not moving into an anaerobic zone, like z4/z5 the most common factor is fatigue.  Your body is just tired and cant pump and respond at the rate it wants to.  So if you are trying hard and feel like you are pushing it, but you have a z2/z3 HR range, then you should consider some additional rest/recovery.
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Like when I'm running my fifth mile of a five mile tempo, feel like I can't go any faster, and later see my average heart rate for the mile was only 162?

 
Juxtatarot said:
Like when I'm running my fifth mile of a five mile tempo, feel like I can't go any faster, and later see my average heart rate for the mile was only 162?
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Well - yes to the "feel like I cant go any faster", but unsure with respect to the actual #.  Everyone HRs are different.  For example, when I see a track my HR jumps to 162.

 
Juxtatarot said:
Like when I'm running my fifth mile of a five mile tempo, feel like I can't go any faster, and later see my average heart rate for the mile was only 162?
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Pretty sure this was my wife at the end of her 5K. Her legs didn't have anything left even though fitness wise she was fine. Her HR for the last 1/10th mile was 138.

 
gianmarco said:
Pretty sure this was my wife at the end of her 5K. Her legs didn't have anything left even though fitness wise she was fine. Her HR for the last 1/10th mile was 138.
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This was me on my 5K as well.  HR at ~150 at the end.  My max has been tested to 170+, but my legs just couldn't give any more.

The only time in recent memory that I've felt aerobically constrained was my Vegas HM.  Where I had basically three weeks off before the race.  HR was very high for the whole thing.  I ran from 5K to 21K at 160+ (and some at 170+).  Didn't even touch 160 during my 5K last week.

 
Juxtatarot said:
Like when I'm running my fifth mile of a five mile tempo, feel like I can't go any faster, and later see my average heart rate for the mile was only 162?
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Best example may be the end of marathon bonk - pace briefly sustains while the HR drops until the pace goes down too.

 
MAC_32 said:
Best example may be the end of marathon bonk - pace briefly sustains while the HR drops until the pace goes down too.
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This was my Boston in 2016.  I caught a really warm day, and I was forced to run slow.  My HR got into the low/mid 160s and just wouldn't move (normally climbs to the 170/180s), despite the fact that I was dying out there ...just too fatigued in the heat.

 
Legs 3 and 4 successfully completed by each!  Grue running a brisk 8:00 pace; Steel Curtain opting for a more leisurely 9:30ish pace.

 
Not too bad so far. My hardest run was actually the first one. Ate an apple (stupidly) like 30 minutes beforehand, body struggled to digest it, and I suffered accordingly during my run. Felt a bit like my legs were disconnected from my body during the 1am run, but I caught a couple hours of sleep afterwards, and my 5am run felt much better. Couldn’t really fall back asleep afterwards, so hopefully I can catch a nap later by the pool. Really nice weekend here with highs around 70 degrees. Only negative is it’ll make for some sweaty daytime running. 🥵

 
So the Broad street 10 mile run was scheduled for tomorrow morning.  I'm thinking of doing a 10 mile run anyways.  Since the run was cancelled, I've stopped my training.  I still generally run twice.a week (one run around 2-3 miles and the other around 4-5 miles).  Also, I am doing some form of exercise every day to keep healthy (generally 30-60 minutes of HIIT/Body combat when I'm not running).  I did complete a 10K a few weeks ago at a 9:30 minute pace but my knee was really hurting for a few days afterwards (I think I need to slow it down to maybe 10 minute pace).  My original goal was to target a 10 minute pace for the Broad street.  Good idea or bad idea to even attempt this tomorrow?  I could always try and stop if my body disagrees with me.  

 
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fred_1_15301 said:
So the Broad street 10 mile run was scheduled for tomorrow morning.  I'm thinking of doing a 10 mile run anyways.  Since the run was cancelled, I've stopped my training.  I still generally run twice.a week (one run around 2-3 miles and the other around 4-5 miles).  Also, I am doing some form of exercise every day to keep healthy (generally 30-60 minutes of HIIT/Body combat when I'm not running).  I did complete a 10K a few weeks ago at a 9:30 minute pace but my knee was really hurting for a few days afterwards (I think I need to slow it down to maybe 10 minute pace).  My original goal was to target a 10 minute pace for the Broad street.  Good idea or bad idea to even attempt this tomorrow?  I could always try and stop if my body disagrees with me.  
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"Hey running guys, I wanted to see if it would be a good idea to run.  Thoughts?"

Of course you should try it! But listen to your body and stop if it's not going well.
 
JAA said:
I had this when I started biking.  Heck, ive only been biking like 4 years.  That first year my hamstrings felt loaded every day.  Aerobically I was fine but my muscles just couldnt keep up.  It was funny.
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I started a training plan on Zwift 7 weeks ago (Build me up) which starts with an FTP test then tailors a 12 week program around that. It’s been great and I definitely have workouts where my cardio is willing but the legs just aren’t there. It’s starting to catch up but some of those VO2 rides are still killer.

 
fred_1_15301 said:
So the Broad street 10 mile run was scheduled for tomorrow morning.  I'm thinking of doing a 10 mile run anyways.  Since the run was cancelled, I've stopped my training.  I still generally run twice.a week (one run around 2-3 miles and the other around 4-5 miles).  Also, I am doing some form of exercise every day to keep healthy (generally 30-60 minutes of HIIT/Body combat when I'm not running).  I did complete a 10K a few weeks ago at a 9:30 minute pace but my knee was really hurting for a few days afterwards (I think I need to slow it down to maybe 10 minute pace).  My original goal was to target a 10 minute pace for the Broad street.  Good idea or bad idea to even attempt this tomorrow?  I could always try and stop if my body disagrees with me.  
Click to expand...
Do it.

 
fred_1_15301 said:
So the Broad street 10 mile run was scheduled for tomorrow morning.  I'm thinking of doing a 10 mile run anyways.  Since the run was cancelled, I've stopped my training.  I still generally run twice.a week (one run around 2-3 miles and the other around 4-5 miles).  Also, I am doing some form of exercise every day to keep healthy (generally 30-60 minutes of HIIT/Body combat when I'm not running).  I did complete a 10K a few weeks ago at a 9:30 minute pace but my knee was really hurting for a few days afterwards (I think I need to slow it down to maybe 10 minute pace).  My original goal was to target a 10 minute pace for the Broad street.  Good idea or bad idea to even attempt this tomorrow?  I could always try and stop if my body disagrees with me.  
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I should add: do it because you've come a long way and have earned that starting line for that race.

Get you some!

 
Terrible run today.  Didn't sleep well last night.  My gut has been really off the last few days.  Not the normal bad-gut thing I deal with, but more like I ate something bad or have a little virus (not *that* virus, mind you).

Anyways, went out, and of course it's TX and it's 21C (70F) with a dewpoint of 19C (66F).  Got out late, so the sun is up 30 minutes into the run.  

10K in I can tell something is off, because despite my 🐢 pace, I'm already thinking about walking.  I manage to fight to 17K (pit stop at 14K) and then walk.  Muscles are shot, light-headed, all the markers of dehydration.  I think I probably started the run dehydrated from my gut issues.  

Anyways, did a walk/run home and drank a litre of water.  Go get groceries, and at the store I'm still thirsty AF.  

Lessons to learn.  Drink more if I'm sick.  Perhaps take some water on longer runs (dummy!) -- I just hate running with water. 

 
Zasada said:
Lessons to learn.  Drink more if I'm sick.  Perhaps take some water on longer runs (dummy!) -- I just hate running with water. 
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Get well soon!

I was going to ask you if there were water fountains on your route but that got me wondering if they are shut off due to virus concerns.  I think I recall seeing a garbage bag over one on one of my routes but I didn’t think anything about it until now. This gives me something to check out in upcoming runs.

 
Juxtatarot said:
Get well soon!

I was going to ask you if there were water fountains on your route but that got me wondering if they are shut off due to virus concerns.  I think I recall seeing a garbage bag over one on one of my routes but I didn’t think anything about it until now. This gives me something to check out in upcoming runs.
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I thought of that this morning...the likelihood that the water fountains in the various parks might not be activated until later in the summer, if at all.  Yuck.

 
tri-man 47 said:
Legs 3 and 4 successfully completed by each!  Grue running a brisk 8:00 pace; Steel Curtain opting for a more leisurely 9:30ish pace.
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Thanks.  Given I’ve only run 28 miles in total for the last 3 weeks; have been substandard in my running for the past several months; and had a crazy couple weeks at work, I’ve decided slow and steady completes the race. Doing 48 miles in 2 days is all about time on my feet and don’t want to risk injury.

 
bushdocda said:
Keep it up boys!
@gruecd & @SteelCurtain
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Feeling really good so far (knock on wood) with half of the challenge completed:  

5pm - 8:10/mile, 125 AHR

9pm - 7:47/mile, 138 AHR

1am - 8:00/mile, 133 AHR

5am - 8:01/mile, 133 AHR

9am - 7:38/mile, 141 AHR

1pm - 7:47/mile, 134 AHR

Like I told my buddy, it's all downhill from here, counting down from 6.  Hoping to maybe snag a quick nap here this afternoon, then hopefully a couple of legit 2-hour sleep sessions after my 9pm and 1am runs.

 
fred_1_15301 said:
So the Broad street 10 mile run was scheduled for tomorrow morning.  I'm thinking of doing a 10 mile run anyways.  Since the run was cancelled, I've stopped my training.  I still generally run twice.a week (one run around 2-3 miles and the other around 4-5 miles).  Also, I am doing some form of exercise every day to keep healthy (generally 30-60 minutes of HIIT/Body combat when I'm not running).  I did complete a 10K a few weeks ago at a 9:30 minute pace but my knee was really hurting for a few days afterwards (I think I need to slow it down to maybe 10 minute pace).  My original goal was to target a 10 minute pace for the Broad street.  Good idea or bad idea to even attempt this tomorrow?  I could always try and stop if my body disagrees with me.  
Click to expand...
I was supposed to run a HM in the Indy Mini as part of the 500 stuff today. Haven't been working nearly hard enough to get ready for it but I went out and ran a HM today. It hurt and I hurt now more than I should, but I'm glad I did it anyway. 

 
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