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Ernesto Villarroel's Group - FULL (Page 11)
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 2011-02-13 9:05 PM in reply to: #3353157 |
Master  2238    Dallas |  Subject: RE: New Garmin 305jdiis - 2011-02-13 6:29 PM Ok the run data (I mean walk) is uploaded. Any tips on how to get my heart rate down while walking? Most of the time I have to almost stop walking to get it to go down. Tomorrow is a swim day. Tell me what you see on the HR and what to do next please. Jackie, Your RPE says 3, is that from 1 to 10? I also see you're somewhat frustrated that you can't go fast, am I right? One thing that I noticed is a big drop in HR for the last 13 minutes (and pace too). Q: were you tired or just plain bored? I hate to tell you that you need to persist, I know you want to see results now but nothing here happens overnight. Give me some feedback, because there's a big gap between you perceived exertion and your heart rate. I recommend you purchase "The Big Book of Endurance Training and Racing" by Phil Maffetone. Maybe there's some link that we're missing, perhaps in nutrition or rest. |
| 2011-02-13 9:39 PM in reply to: #3353374 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: New Garmin 305 I've already been reading about Maffetone on the net. I think I understand the rationale. I also was already looking for that book tonight. Yes, I did not feel like I was really exerting myself at all, so 3 would be right if 10 is hard. To keep under the heart rate, I could not run. Everytime I tried to run the heart rate would go up. So basically I walked for 1 1/2 hours. I thought I was supposed to slow down the last 15 min (like a cool-down, opposite of the beginning warm-up). So that's why you see the last 13 min with a big drop in pace and HR. I'm definitely ok with persistence and I can have patience (although I don't always like it). I don't normally get tired and definitely not bored. I started out listening to symphonic metal and my heart rate was high while walking, so I changed to Christian music. It didn't help. BTW, my college-age daughter is doing a biology experiment. She is going to test the effects of different types of music on her own heart rate. I can't wait to read the report. Before training I would get about 6 hours of sleep a night. Now I'm getting around 7 to 7 1/2. I have always avoided fried and fast foods. I take a good multi-vitamin and some other natural supplements. I'm not on any regular medications. I have increased my fruits and vegetables and have reduced some of my sugar intake. I drink milk regularly and lots and lots of water. Should I still swim tomorrow or try something else? |
| 2011-02-14 8:12 AM in reply to: #3353431 |
Master 2238 Dallas | Subject: RE: New Garmin 305 jdiis - 2011-02-13 9:39 PM I've already been reading about Maffetone on the net. I think I understand the rationale. I also was already looking for that book tonight. Yes, I did not feel like I was really exerting myself at all, so 3 would be right if 10 is hard. To keep under the heart rate, I could not run. Everytime I tried to run the heart rate would go up. So basically I walked for 1 1/2 hours. I thought I was supposed to slow down the last 15 min (like a cool-down, opposite of the beginning warm-up). So that's why you see the last 13 min with a big drop in pace and HR. I'm definitely ok with persistence and I can have patience (although I don't always like it). I don't normally get tired and definitely not bored. I started out listening to symphonic metal and my heart rate was high while walking, so I changed to Christian music. It didn't help. BTW, my college-age daughter is doing a biology experiment. She is going to test the effects of different types of music on her own heart rate. I can't wait to read the report. Before training I would get about 6 hours of sleep a night. Now I'm getting around 7 to 7 1/2. I have always avoided fried and fast foods. I take a good multi-vitamin and some other natural supplements. I'm not on any regular medications. I have increased my fruits and vegetables and have reduced some of my sugar intake. I drink milk regularly and lots and lots of water. Should I still swim tomorrow or try something else? Swim! as much as you can during the week. It will help you build the aerobic base that you so much need. I want you to understand this, I'm not saying you NEVER have to go into the anaerobic side, the whole point is to work both zones in a CONTROLLED MANNER. We can start trying some speedwork during the week (running). Do you have a track in the area? Those workouts are very fun, and if you want exertion, you'll get lots of that. |
| 2011-02-14 8:29 AM in reply to: #3353720 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: New Garmin 305 Yes, we have a track at the high school where I teach. Swim is tonight, running is tomorrow. |
| 2011-02-14 9:47 AM in reply to: #3353759 |
Master 2238 Dallas | Subject: RE: New Garmin 305 jdiis - 2011-02-14 8:29 AM Yes, we have a track at the high school where I teach. Swim is tonight, running is tomorrow. OK, for the run tomorrow, do a slow jog to warm up at RPE 5/6 for 4 laps, then start running HARD 200M (1/2 lap) and then easy for the rest of the lap (do this for a total 6 or 8 times) and the cool down for another four laps, you can choose to walk if you're too tired. We'll look at that too. Wear your Garmin, your HR info will be very useful. |
| 2011-02-15 9:02 PM in reply to: #3353924 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: New Garmin 305 Ok send me back to long and slow, please. Training log updated with the run data. Maffetone book is on the way. Tomorrow is a bike day by myself. Long and slow okay? |
| 2011-02-16 8:24 AM in reply to: #3357092 |
Master 2238 Dallas | Subject: RE: New Garmin 305 jdiis - 2011-02-15 9:02 PM Ok send me back to long and slow, please. Training log updated with the run data. Maffetone book is on the way. Tomorrow is a bike day by myself. Long and slow okay? Did it hurt? good! that's what speedwork is all about. You executed to perfection, nothing awful about that run. Trust me on that one. Your HR comes down after the speed, that's an indication of good fitness. I just can't figure out why your HR coasts so high though. Today you're probably feeling tired and sore (and happy), but that is great. Don't go long on the bike. Do 45 to 60 minutes at a moderate pace. The biggest issue that most athletes have is going too hard on their slow workouts and going too easy on their hard ones, kind of a sweet spot in between. Fast means fast and slow means slow, sounds stupid but most people cannot follow (myself included sometimes). Congratulations! (it's not hard enough until you throw up) hahaha!!  |
| 2011-02-16 8:28 AM in reply to: #3259938 |
Master 2238 Dallas | Subject: RE: Ernesto Villarroel's Group - FULL |
| 2011-02-16 8:54 AM in reply to: #3357523 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: New Garmin 305 Yes it hurt. Please define moderate as far as my heart rate goes. Do I need to stay in the aerobic zone or just slightly above today? |
| 2011-02-16 10:15 AM in reply to: #3357587 |
Master 2238 Dallas | Subject: RE: New Garmin 305 jdiis - 2011-02-16 8:54 AM Yes it hurt. Please define moderate as far as my heart rate goes. Do I need to stay in the aerobic zone or just slightly above today? With you is kind of hard to know, I mean, yesterday while you were jogging easy to warm up your HR was 160, that's high. Just go by effort perception. Moderate should feel like a 6 or 6.5RPE. Keep the turnover high though, like 90+ |
| 2011-02-16 10:19 AM in reply to: #3340935 |
Regular 67 Mexico | Subject: RE: Ernesto Villarroel's Group - FULL What a set of nice pictures!, beautiful landscape, beautiful weather, where do you live? in paradise? ha ha ha congrats!!! The last time I had a ride like that, was the last october in Savannah, GA, in a Saturday morning ride. |
| 2011-02-16 1:14 PM in reply to: #3357538 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto Villarroel's Group - FULL evillarroel - 2011-02-16 8:28 AM Mark, Are you gonna take any day off? Let that body catch up a little...  So swimming day doesn't count?  I suppose you're right... I also caught some sore throat from my Little One, maybe it's time. |
| 2011-02-16 1:20 PM in reply to: #3357779 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto Villarroel's Group - FULL Fer Cuevas - 2011-02-16 10:19 AM What a set of nice pictures!, beautiful landscape, beautiful weather, where do you live? in paradise? ha ha ha congrats!!! The last time I had a ride like that, was the last october in Savannah, GA, in a Saturday morning ride. Thank you, this place is awesome! Never been to GA, so can't compare. Where do I live? My suburb is actually called Mermaid Waters, it is right next to Surfers Paradise on the Gold Coast, Australia... you guessed it, it is paradise (but it rains a lot here...). |
| 2011-02-16 3:16 PM in reply to: #3259938 |
| Member 118 El Paso | Subject: RE: Ernesto Villarroel's Group - FULL Good news, I've just received my garmin.. if posible I will have my first trainning run today w/garmin, but for shure tomorrow.. I also receive my bike this Friday, |
| 2011-02-16 3:46 PM in reply to: #3358618 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto Villarroel's Group - FULL Alfredo, You will love the Garmin, especially if you are a data freak. I don't know how to interpret all of the data yet, but it is really impressive. And not having wires on my bike for cadence and speed is really nice. |
| 2011-02-16 4:07 PM in reply to: #3358355 |
Master 2238 Dallas | Subject: RE: Ernesto Villarroel's Group - FULL markz - 2011-02-16 1:20 PM Fer Cuevas - 2011-02-16 10:19 AM What a set of nice pictures!, beautiful landscape, beautiful weather, where do you live? in paradise? ha ha ha congrats!!! The last time I had a ride like that, was the last october in Savannah, GA, in a Saturday morning ride. Thank you, this place is awesome! Never been to GA, so can't compare. Where do I live? My suburb is actually called Mermaid Waters, it is right next to Surfers Paradise on the Gold Coast, Australia... you guessed it, it is paradise (but it rains a lot here...). I think I'm gonna put Port McQuairie in my IM schedule, I already have a friend to visit, right? |
| 2011-02-16 4:08 PM in reply to: #3358618 |
Master 2238 Dallas | Subject: RE: Ernesto Villarroel's Group - FULL alfredo1414 - 2011-02-16 3:16 PM Good news, I've just received my garmin.. if posible I will have my first trainning run today w/garmin, but for shure tomorrow.. I also receive my bike this Friday, Cool Alfredo!! Which bike did you get? the people wants to know! |
| 2011-02-16 4:44 PM in reply to: #3358731 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto Villarroel's Group - FULL evillarroel - 2011-02-16 4:07 PM markz - 2011-02-16 1:20 PM Fer Cuevas - 2011-02-16 10:19 AM What a set of nice pictures!, beautiful landscape, beautiful weather, where do you live? in paradise? ha ha ha congrats!!! The last time I had a ride like that, was the last october in Savannah, GA, in a Saturday morning ride. Thank you, this place is awesome! Never been to GA, so can't compare. Where do I live? My suburb is actually called Mermaid Waters, it is right next to Surfers Paradise on the Gold Coast, Australia... you guessed it, it is paradise (but it rains a lot here...). I think I'm gonna put Port McQuairie in my IM schedule, I already have a friend to visit, right? Anytime Ernesto, just register early, this thing sells out in few hours! |
| 2011-02-16 4:49 PM in reply to: #3358734 |
| Member 118 El Paso | Subject: RE: Ernesto Villarroel's Group - FULL I got a 08 felt 52cm, as soon as I get it I will post a pic of the baby |
| 2011-02-16 5:52 PM in reply to: #3358778 |
| Member 118 El Paso | Subject: RE: Ernesto Villarroel's Group - FULL markz - 2011-02-16 4:44 PM Maybe we should all go !!! Huh ! OR NOT!!! Just kiddingevillarroel - 2011-02-16 4:07 PM markz - 2011-02-16 1:20 PM Fer Cuevas - 2011-02-16 10:19 AM What a set of nice pictures!, beautiful landscape, beautiful weather, where do you live? in paradise? ha ha ha congrats!!! The last time I had a ride like that, was the last october in Savannah, GA, in a Saturday morning ride. Thank you, this place is awesome! Never been to GA, so can't compare. Where do I live? My suburb is actually called Mermaid Waters, it is right next to Surfers Paradise on the Gold Coast, Australia... you guessed it, it is paradise (but it rains a lot here...). I think I'm gonna put Port McQuairie in my IM schedule, I already have a friend to visit, right? Anytime Ernesto, just register early, this thing sells out in few hours! Edited by alfredo1414 2011-02-16 7:47 PM |
| 2011-02-16 9:20 PM in reply to: #3358895 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto Villarroel's Group - FULL Australia is on my bucket list. Do they have a sprint  ?? |
| 2011-02-16 9:25 PM in reply to: #3357771 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: New Garmin 305 Ernesto, Bike data uploaded. I did take my resting pulse upon awakening this week. It was 52. Tomorrow has to be another run day because it's all I can fit in. Then I am booked until Sat afternoon, so Friday is a rest day. So tell me if I can please do that SLOW running again . |
| 2011-02-16 9:39 PM in reply to: #3359168 |
Master 2238 Dallas | Subject: RE: New Garmin 305 jdiis - 2011-02-16 9:25 PM Ernesto, Bike data uploaded. I did take my resting pulse upon awakening this week. It was 52. Tomorrow has to be another run day because it's all I can fit in. Then I am booked until Sat afternoon, so Friday is a rest day. So tell me if I can please do that SLOW running again .Then do it, just go easy for fifteen (walk) jog for fifteen and walk again for as long as you want. SLEEP a lot, stay away from the bread, sugared drinks and the pasta. Eat a lot of salads and use olive oil and balsamic vinegar for dressing, lots of avocados and nuts (except peanuts). Eat lean protein too (fish,chicken and lean cuts of beef like top sirloin or eye of round). You probably started to feel some changes by now, right or wrong? |
| 2011-02-16 9:41 PM in reply to: #3359168 |
Master 2238 Dallas | Subject: RE: New Garmin 305 jdiis - 2011-02-16 9:25 PM Ernesto, Bike data uploaded. I did take my resting pulse upon awakening this week. It was 52. Tomorrow has to be another run day because it's all I can fit in. Then I am booked until Sat afternoon, so Friday is a rest day. So tell me if I can please do that SLOW running again .BTW, great job on the bike!! no coasting, high turnover and a steady HR. You're a good girl!! |
| 2011-02-16 11:31 PM in reply to: #3359166 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto Villarroel's Group - FULL jdiis - 2011-02-16 9:20 PM Australia is on my bucket list. Do they have a sprint ??They have everything. Really. And not very far from here. The problem is, you might not want to leave... |
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