Ernesto Villarroel's Group - FULL (Page 13)

tizon - 2011-02-24 8:01 AM http://connect.garmin.com/activity/69832140/>
last nights run

jdiis - 2011-02-24 10:14 AM Today is a rest day.  Tomorrow I have a little time after work for a run or ride.  What do you suggest I do?

jdiis - 2011-02-24 10:47 PM Just think, a few weeks ago we had winter and now we have spring.  Looks like you are enjoying your Garmin too!

evillarroel - 2011-02-25 6:43 AM

Finally some decent weather! it was about time after such a horrid month. Keep an eye on hydration and remember that the body needs to replenish the four electrolytes too. It will be normal if you have signs of fatigue for the first few weeks in the heat. A good sign that you're acclimated is that your sweat will not be salty anymore, more like oily water; that is an indication of a high level of plasma in your blood.

markz - 2011-02-25 12:53 PM

Interesting, never thought of it like that.

Just finished reading 'Born to run' and I'm very impressed by our (human) genetic ability to cover long distances due to or sweating ability. Apparently we could run down any animal (with some serious traning of course) . We should happily embrace this sweating ting and marvel at this amazing gift nature provided us with...  

evillarroel - 2011-02-25 4:25 PM

I read the book as well and actually one of the Dallas Running Club members is a Tarahumara Indian from the Copper Canyons in Mexico. The guy is about 60, runs a few 7 minute miles as a warm up and takes off graciously at a 5/5:30 pace to finish a lake loop (9.08mi) in less than 50 minutes.

markz - 2011-02-25 6:34 PM

Amazing!
I really don't think my ancestors were running down animals Tarahumara style... or maybe I should start eatng tortillas con frijoles  and drink mucha cerveza. Oh and apargatas (simple sandals as my South American wife told me). Just running is not doing it...

jdiis - 2011-02-25 7:22 PM

OK, long run completed.  I guess for me almost 7 miles is a long run, even if I walk for the first and last parts.

baurryman - 2011-02-26 10:34 AM Hi all!

I've been lurking for a while and the posts and answers have been helpful but I have a bunch of questions now. Any guidance would be greatly appreciated.

Background: I ran my third Chicago marathon last October with not so good results partially due to the unseasonably warm weather and partially due to poor fitness. I ran the first 15 miles at about 11:30/mile and then everything just crashed. I finished in 5:52.

I've always wanted to get into triathlon and after taking some time off, I signed up for masters swim last December 1st. 
My first triathlon will be the South Shore Tri here in Chicago on July 24th.

Where Im at: I average about 12 miles per week running at about 11:30/miles, sometimes faster sometimes slower. This week will be 18 total and I'll settle in somewhere around 20 miles/week.
I swim pretty slowly at about 3:00/100 for a maximum of 300 meters so far (after 12 weeks of swimming)
I've been totally negligent on cycling but I have all the equipment I need there. (road bike) 

Questions: Am I swimming enough yards to improve/get faster at swimming? Right now, because I'm so slow, in an hour of masters swim I make it through an average of 1200m per session twice a week. I think I can get one more day in. Running I'm pretty comfortable with. How do I work in the cycling? I have an indoor trainer set up. I've been looking at the various plans but I'm thinking it's too early to start one? Oh...I know I need to lose weight. (215lb. 5'11") Ok. Enough of the rambling. HELP!

I forgot to add, I strength train 2-3 times per week in 30 min. sessions with a personal trainer since last November. 

evillarroel - 2011-02-26 3:58 PMThanks Ernesto,I would be interested in your feedback and suggestions for training. I'll pickup the MAF book within the next few days. I have'nt uploaded yet but today was a 6 mile slow ( I think) run. Avg. Pace 11:38, Avg heart rate 147 (78%).

evillarroel - 2011-02-24 3:43 PM

Ty,

Great workout. One thing I've noticed is that at the end of mile four when you slowed down quite a bit your HR did not correlate, it's a clear sign that you went a little too hard and/or lack aerobic training. Like I preach to all, slow and long is better for endurance. Train slow to race fast! Your making lots of progress and that is a very good thing.
I guess Corpus is already pretty hot and muggy, huh? Remember that the first few runs in the heat (until your body acclimates) are gonna leave you exhausted.

Keep training smart!

E

tizon - 2011-02-26 6:40 PM Ernesto, Thanks for your reply, you are right that night i was kinda gettin burned out on runnin the same ole path, so i changed it up and thought it would be a good idea to interval every mile.  I totally went off the plan, Its so HARD!  I just wanted to be fast.....grrr well today was alot different taken it easy.  I have a race coming up in 3 weeks so im kinda gettin anxious.  Its a B race for me but I really want to do good on this sprint.  But yeah its starting to get toasty around here whew!

markz - 2011-02-26 8:28 PM Hey Barry,

Good to see someone who knows 'my hood'. I lived in Chicago for over 5 years and virtually all my long runs (and rides) were done on the lakefront path, sometimes South to Jackson Park, sometimes North to Navy Pier or Foster. I have also done 2 marathons in Chicago, few Olympic Chicago Triathlons and some other ones in Wisconsin. If you have enough guts to do the marathon in Chicago, the South Shore Tri will be a breeze, just do the swim in the wetsuit, that lake can be cold (you will also float much, much better)...
Have fun training, get on that bike or put it on the trainer, get used to it and you will do fine.