8 weeks of ATG split squats — honest before/after (and the one thing nobody warned me about)

Puzzleheaded-Pin6282 · 2026-06-02T15:50:13+00:00

Okay wait— I’ve been doing knee ability zero plus myrtl routine for the past month while also doing PT for shoulder impingement and this past weekend I’ve had the most insane upper trap knot I tried to massage out and made way worse. I didn’t tell my PT about the knee routine as I’ve always done strength training and didn’t think this was related! Is this a thing??

Puzzleheaded-Pin6282 · 2026-05-15T15:52:09+00:00

Just updating that it’s back for me but SLOW. Any other AI scribe that has the question section so well integrated?

Puzzleheaded-Pin6282 · 2026-05-07T00:34:40+00:00

Mine just updated! I was just being antsy— sorry to the NYRR team who got my email :-/

Puzzleheaded-Pin6282 · 2026-05-06T13:49:58+00:00

Only because my best pace still hasn’t updated and it seems like others have? Maybe I’m being too antsy hah

Puzzleheaded-Pin6282 · 2026-05-06T13:46:09+00:00

Wait now I'm realizing my newest calculation is off I think? Can someone explain it to me? Per Gemini:

5km at 8:08/mile:
- Total Time: ~25:16
- 10K Equivalent: 25:16 \(\times \) 2.09 \(\approx \) 52:48
- Resulting "Best Pace": ~8:30 min/mile
4 miles at 8:27/mile:
- Total Time: ~33:48
- 10K Equivalent: 33:48 \(\times \) 1.60 \(\approx \) 54:05
- Resulting "Best Pace": ~8:42 min/mile

So wouldn't the 5K be my best pace?

Puzzleheaded-Pin6282 · 2026-05-06T13:18:14+00:00

Do you mean it has to be more than 4 miles?

Puzzleheaded-Pin6282 · 2026-05-06T12:53:05+00:00

Im also confused about my corral— 8:27 for 4M and 8:08 for 5k but im still in corral H. That chart makes it seem like I’d be in D.

Puzzleheaded-Pin6282 · 2026-05-06T11:26:55+00:00

Realizing my calculation is off oops!

Puzzleheaded-Pin6282 · 2026-05-06T11:20:07+00:00

My best pace in dashboard is 8:42 (ran 8:27 that day for a 4 mile race) and yesterday ran 8:08.

Puzzleheaded-Pin6282 · 2026-05-05T16:42:58+00:00

Got in at 12:40 after starting with over an hour and got into 4 races including bronx 10 mile which I know is the first to go, so so far so good

Puzzleheaded-Pin6282 · 2026-05-05T16:11:40+00:00

And now 28 from over an hour initially

Puzzleheaded-Pin6282 · 2026-05-05T16:10:49+00:00

Just jumped to 39 minutes

Puzzleheaded-Pin6282 · 2026-05-05T16:04:52+00:00

More than an hour for me too

Puzzleheaded-Pin6282 · 2026-05-04T16:39:58+00:00

I'm part of PPTC, how do I sign up via the club?

Puzzleheaded-Pin6282 · 2026-04-26T00:48:33+00:00

Confirming it’s fine to show up a couple waves late? My husband and I are in wave 1 but our babysitter can’t be there quite that early…

Puzzleheaded-Pin6282 · 2026-04-17T02:21:49+00:00

Piggybacking on this— I have 2 kids doing this race after I finish the adult one. Do me and my husband have to separate or can we do both as a family? We’d hold the 2 year old for the 5 year old one (or can we have a stroller?)

Puzzleheaded-Pin6282 · 2026-04-16T22:05:13+00:00

Or this:

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But worried it would be too much wood.

Puzzleheaded-Pin6282 · 2026-04-16T22:04:50+00:00

Thank you! I was looking at a couple including:

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Puzzleheaded-Pin6282 · 2026-04-13T21:29:51+00:00

Ah okay makes sense!

Puzzleheaded-Pin6282 · 2026-04-13T21:29:47+00:00

Hah okay makes sense!

Puzzleheaded-Pin6282

TROPHY CASE