Ernesto's group (4th season) - Closed (Page 10)

I have my first half marathon of the season this Saturday.  I'm very anxious as I think I have a solid PR in me but I'm nervous that I just don't know what I'm talking about.  My goal is 8:00 per mile but if the stars line up I think I can go lower still.  Hopefully the below link works, it shows a comparison of two recent 10 mile runs:

http://connect.garmin.com/activity/comparison?activityId=163599525&activityId2=159048333

Both runs were very similar.  HR was approx. 165 and I think I can race at 175 for a good amount of time at the end.  I am thinking starting at 8:30 pace for 1st mile, 8:15 second mile and then settle at 8:00 pace for a few and then start edging it down lower every mile?

ok, I partially give in ... I need to know more about this Mafftone method, I have done some research but not convinced, however the testimonials here are all positive.

Before I buy the book can someone send me a link to good reading on line? And not the phil mafftone site as that looks like a advertising scam to me :-)

Thanks, Mark.

Can someone please help me add myself to this list? Maybe a quick tutorial for editing as we move forward please?

Currently 190 with goal of 180.

Thank you in advance!

Mike L.

A couple of links I found:

http://www.runningonthewhiteline.com/2012/01/how-to-begin-maffetone-method.html

http://forum.slowtwitch.com/Slowtwitch_Forums_C1/Triathlon_Forum_F1/Mark_Allen_/_Maffetone_/_Low_HR_training_%96_lengthy_excerpt_from_Noakes_Lore_of_Running_P2182666/

http://forum.slowtwitch.com/forum/Slowtwitch_Forums_C1/Triathlon_Forum_F1/Maffetone_Method_P2364740-2

The Maffetone Methode is very simple for building an arobic base. I understand the criticisms, but honestly, I would rather put my time into training and money into "toys" rather than finding perfect heart rate numbers. Once your arobic base has been built then you add in some speed work. The 180 minus age number is arbitrary. Maffetone himself admits it is, but it is also very simple, and for me has been working. I admit I was suspicious, but found once I read the book, the endurance training was consistant with things I already believed to be true. Their are people who say this has not worked for them and say they wasted 3 months running slow. It has worked for me for longer distances and I have been able to increase my mileage without injury or wasting myself for two days always trying to run at race speed.

2500 in the pool this morning;  500 warm up, 500 drills (fingertip drag, closed fist, catch up), 500 w/fins working on kicking and distance per stroke, 4x250 at 1:30/hundred.

Heading out shortly for a 4 mile run.  First I need to get the BBQ Beef Brisket in the oven and finish my 2nd coffee.

I beleive its because you ahve not enabled use of rich editor for forum. to do this go to the wrench at top of page called settings, then select forum settings the select yes next to use rich editor for forum post.

adding Mike L.

Name: Michael / Username: Jmdraughn

Story:  Started Triathlon 2 years ago because a buddy talked me into it.  Went out on a barrowed mountain bike and finished 2^nd in the fat tire division and I’ve been hooked since.  It has become a family affair with my wife competing and my son will do his first tri this year.  I did one sprint the first year and finished the Branson HIM 70.3 last year in 5:55.  I am now currently training for the Louisville IM.

Family Status:  Married with two kids, an 11 year old boy and a 9 year old girl.  My wife and I enjoy running and doing triathlons.  It is very hard having two people in the same family train because I’m either training or watching the kids.  My wife and I only say hello and goodbye at the door as one enters and the other leaves to run/bike/swim.

Current Training:  I am currently training for the Louisville, KY Ironman in August.  My goal is to finish in 12.5 hrs.  I have several sprint races during the year to prepare for this event.

2012 Goals:  Finish the Ironman, Have a racing weight of 175LBs on race day,   and become a better swimmer. 

Shoot all your questions if you have any, and welcome again.

Most athletes work too hard on their easy days and viceversa, always tending to find an "average speed" which is nothing but a subtempo pace. The best way to improve is to create a HUGE aerobic engine and then fine tune it with speedwork. Also, if you want volume, it is simply impossible to train hard six days a week. Even if you do your body burns out and fatigues or you end up sidelined with an injury.

I don't think that it would hurt your training at all, just try it for a couple of weeks and then see if you make any progress. Do it based on numbers (MAF test on a track) and trend it over a few runs. Then tell me.

7.5km run last night at 36.30min. Legs are feeling very heavy today. Looking forward to another brick session tonight and starting to do get a few good numbers.

As I was running last night I was thinking about my time for the Bike/Run leg in the HIM I am doing. I know I can ride above 30km an hour for 3 hours so I was thinking maybe a slip of 2.50ish?? I think I can run a 1/2 in 1.45min so would I be silly to assume i can do the split in 4.45min, or just set a goal to be under 5hrs?? Is it best to go in with a time goal or have the attitude just to finish.

After this HIM I hope to purchase the MAF book and give that a go before next season. I can only hope it will help me as much as it has helped most other people.

Wow, miss a couple of days checking in and have three pages to catch up on.

Racing this weekend.  Full marathon.  Maybe I'll see you there Mitch! Not looking for stellar time as training this winter was fairly sporadic.  Feeling pretty good this week so far and the weather looks decent for the weekend, so who knows....

Been doing some more research into Dr. Maffetone's method.  Currently reading the book. In theory it looks solid.  Think I have been intuitively doing a lot of these things already. Though I'm sure easy has never been easy enough and hard has not been hard enough.  Thinking that since I have about 6 months between Marathon and HIM with Marathon following that, I'm going to give this method a try. Can't hurt, right?

I googled Retul and on their website they have one bike fitter in Portugal.  See here. I have no idea if they're anywhere near you.  There used to only be one in the UK, but now there are about 10.  It's worth travelling for it if you have to.

I mix it up a lot.  The thing I found in my HIM last year was that no matter how comfortable I was in each position, after a certain amount of time I'd had enough.  Having the aero bars means that I have 3 different positions (aero, hoods, drops), which I mix up and it means I don't get too stiff in any one.  I also use different positions for different terrain/conditions.  The thing I like about the road bike over a tri bike (and the reason I decided to stick with it for IM) is the drops.  I use them a LOT on downhills with bends.  It means I can maintain a lot of speed while still having access to the brakes.  It's not quite as fast as being aero, but also less risky.

Meant to post this sooner, but life/work got in the way.

We went for what felt like a mammoth bike ride on Sunday.  We did the whole route that we'd planned for the week before.  In total it was just over 85miles, which is only 5 miles longer than the previous week, but the elevation was ridiculous.  I actually had to get off and walk up a hill for the first time in about a year and half.  (I nearly cried...).  But I'm really proud that we did it.

Following on from a couple of weekends of long rides, I have a question for the group.  For those with experience of a lot of long riding, how saddle sore is normal?  I'm trying to decide if I should be looking for a new saddle.  I've currently got the Adamo Road, which dealt with a number of problems that I had with saddles last year.  However, the longer I ride on it, the more I realise that it's still quite uncomfortable.  After cycling 60 miles on Friday, when I got on the bike on Sunday I actually felt like someone was stabbing me in my sit bones.  And today (over 48 hours after finishing the last ride) I still have pain in the top of my left leg.  If I was new to riding, or just getting used to the saddle I'd kind of expect that, but I've been on this saddle since June last year, and riding at least twice a week pretty consistently since November. 

Do I need to HTFU, or is it time to go shopping?

[QU

OTE]markhodges1973 - 2012-04-10 2:49 PM

adding Mike L.