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Ernesto's group (4th season) - Closed (Page 133)
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 2012-09-13 5:01 AM in reply to: #4408801 |
Extreme Veteran  692    England |  Subject: RE: Ernesto's group (4th season) - ClosedCatching up for the last few days. Rest day monday. Came off night shift and needed to spend some time with Kevin. Tuesday was a short run, yesterday a turbo session because it was pouring with rain. On the topic of vegemite - I had two vegemite sandwiches during IM and wished I'd taken more. They were so refreshing... And on the topic of IM I finally put up my race report (only 2 months late!). It's very long, so I'd suggest reading it if you're having trouble sleeping... Gabe S 4/ B 5/ R 7 Rest 3 Total 16 Time 22:57:54 |
| 2012-09-13 7:19 AM in reply to: #4408817 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed chapfallen - 2012-09-13 5:01 AM Catching up for the last few days. Rest day monday. Came off night shift and needed to spend some time with Kevin. Tuesday was a short run, yesterday a turbo session because it was pouring with rain. On the topic of vegemite - I had two vegemite sandwiches during IM and wished I'd taken more. They were so refreshing... And on the topic of IM I finally put up my race report (only 2 months late!). It's very long, so I'd suggest reading it if you're having trouble sleeping... Rachel I enjoyed your report. Very well done. We won't take points off for being tardy
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| 2012-09-13 7:24 AM in reply to: #4408921 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed 5 mile run. My ride yesterday was washed out due to rain, so unplanned rest day. Gabe S 4/ B 5/ R 7 Rest 3 Total 16 Time 22:57:54 |
| 2012-09-13 7:44 AM in reply to: #4408929 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed Life and stuff got in way of run last night. Got my drainer ride and swim in this morning. Mitch S 3/ B 8/ R 7 Rest 3 Total 18 Time 12:01:24 Edited by dangremond 2012-09-13 7:44 AM |
| 2012-09-13 8:05 AM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Question for E and the rest of the group regarding pacing on long runs: For each week's long, slow run it's generally accepted that you ought to be running a minute to 1.5 minutes/mile slower than your race pace. When we say "race pace" are we talking about if I were to go run a stand alone marathon? My anticipated IM race pace is going to be probably a minute to 1.5 minutes/mile slower than if I were to just run a marathon by itself, so for IM training purposes, should I be training at what will end up being my race pace? Or even slower than that? My stretch goal for AZ is to run the marathon at the same pace or faster than my first stand alone marathon (4:56). I've been doing my longer runs trying to keep about a 10:30-10:45 pace. It's probably too late in the game and I should have been asking this question a couple months ago, but like Ernesto once said, it's never too late to start training right. |
| 2012-09-13 9:53 AM in reply to: #4408985 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Climbinggonzo - 2012-09-13 8:05 AM Andy,Question for E and the rest of the group regarding pacing on long runs: For each week's long, slow run it's generally accepted that you ought to be running a minute to 1.5 minutes/mile slower than your race pace. When we say "race pace" are we talking about if I were to go run a stand alone marathon? My anticipated IM race pace is going to be probably a minute to 1.5 minutes/mile slower than if I were to just run a marathon by itself, so for IM training purposes, should I be training at what will end up being my race pace? Or even slower than that? My stretch goal for AZ is to run the marathon at the same pace or faster than my first stand alone marathon (4:56). I've been doing my longer runs trying to keep about a 10:30-10:45 pace. It's probably too late in the game and I should have been asking this question a couple months ago, but like Ernesto once said, it's never too late to start training right. Long run pace is whatever pace you need to do to have a relatively low decoupling rate. This means that the ratio between HR and pace should remain somewhat constant. I say somewhat because fatigue will eventually start falling into the equation. The key of this workout is to avoid at all cost that your pace slows down while your HR still goes up, if that happens, you're going too fast. The challenge of the long run is not on speed, but on the duration. The pace should allow for a conversation if you're running with a partner. This pace will vary according to the individual so I cannot tell you a number, especially since I cannot see your workouts. Send me a link to a Garmin file and I can ballpark a number... |
| 2012-09-13 9:56 AM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Little track this morning... Mitch S 3/ B 8/ R 7 Rest 3 Total 18 Time 12:01:24
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| 2012-09-13 11:47 AM in reply to: #4409255 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Rest yesterday. Today, one of those days where I felt, going into it, that my workout was going to suck, and it felt great. 11 miles of what the Hansons call strength work. (Long intervals at moderate but faster than marathon pace.) 2 mile warmup. 6 x 1 mile at 1/2 marathon pace (7:15) with 1/4 mile recoveries. 1.75 mile cooldown. It was sunny and in the 60's. Heart rate maxed at 164. (Thank you new heartstrap). Average 146. Mitch S 3/ B 8/ R 7 Rest 3 Total 18 Time 12:01:24 Gabe S 4/ B 5/ R 7 Rest 3 Total 16 Time 22:57:54 Andy S 3/ B 3/ R 8 Rest 3 Total 14 Time 19:20:02 Ernesto S 3/ B 5/ R 6 Rest 2 Total 14 Time 16:54:25 Joe S 1/ B 1/ R 11 Rest 1 Total 13 Time 12:15:11 Charlotte S 2/B 5/R 5 Rest 1 Total 13 Time 9:10 Barry S 1/ B 1/ R 9 Rest 3 Total 11 Time 17:16:32 Chris S 0/ B 0/ R 11 Rest 2 Total 11 Time 16:23:57 Jackie S 2/ B 5/ R 4 Rest 5 Total 11 Time 14:47:25 Jim S 2/ B 5/ R 4 Rest 3 Total 11 Time 11:07:45 Rachel S 3/ B 4/ R 4 Rest 1 Total 11 Time 9:13:51 Mark Z S 2/B 4/R4 Rest 1 Total 10 Time 13:04:00 Samy S 2/ B 3/ R 4 Rest 4 Total 9 Time 11:06:47 Matthews S 2/ B 3/ R 4 Rest 2 Total 9 Time 06:25:57 Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25 |
| 2012-09-13 1:01 PM in reply to: #4409543 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed 5 mile runch 45:27 kept it way below MAF average HR 127 Mitch S 3/ B 8/ R 7 Rest 3 Total 18 Time 12:01:24 Remember the discussion about convincing our spouses that it is a good idea to do an IM. Well after my HIM, my wife is telling people that I am working up to doing an IM! I didn't even solicite her for this. I think I need to strike while the iron is hot and find a race. Probably in 2014. Any suggestions? Edited by JBacarella 2012-09-13 1:06 PM |
| 2012-09-13 5:10 PM in reply to: #4409738 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed 80 mile bike ride today. I experienced severe discomfort from my saddle today, from about mile 20 on. Made the ride darn near unbearable but it was an out and back route I took so once I hit mile 40 and turned around I had no choice but to keep going home. I went to my fitter a couple days ago to adjust the cleats on my shoes, and while there we also raised the seat about a half inch. Could that seat height change have resulted in all that discomfort? I chose to raise the seat because he said my measurements and angles were very conservative, even for an iron distance race. I guess I'll just have to drop the seat back down and try another long ride next week, see if that makes the difference.
Mitch S 3/ B 8/ R 7 Rest 3 Total 18 Time 12:01:24 Edited by Climbinggonzo 2012-09-13 5:14 PM |
| 2012-09-13 5:46 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Mitch S 3/ B 8/ R 7 Rest 3 Total 18 Time 12:01:24 Barry S 1/ B 1/ R 9 Rest 3 Total 11 Time 17:16:32 Matthews S 3/ B 3/ R 4 Rest 2 Total 11 Time 07:07:27 Mark Z S 2/B 4/R4 Rest 1 Total 10 Time 13:04:00 Edited by Matthews 2012-09-13 5:47 PM |
| 2012-09-13 6:09 PM in reply to: #4410307 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Climbinggonzo - 2012-09-13 5:10 PM . . . Could that seat height change have resulted in all that discomfort? I chose to raise the seat because he said my measurements and angles were very conservative, even for an iron distance race. I guess I'll just have to drop the seat back down and try another long ride next week, see if that makes the difference. Yes. Try just dropping it halfway between where it is now and where it was.
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| 2012-09-13 6:12 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Trying not to freak out before HIM. 17 days. Mitch S 3/ B 8/ R 7 Rest 3 Total 18 Time 12:01:24 |
| 2012-09-13 7:54 PM in reply to: #4123283 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed Just read this on the Bt article "10 common mistakes in Hydration and nutrition": "Every time you drink from a straw you may suck up air. In addition, you are bent over in the aero position drinking. This combination introduces air when you swallow. This is not a problem on the bike, but becomes a problem when you start running." I recently bought a hydration system that I love (thanks Mitch for the recommendation) 'cause I feel I drink more frequently (and easier) with it than with bottles. At the end of long rides I do feel a little "full", but have not done a brick in a while so cannot say it affects my running (or maybe just too much drinking), DO you guys drink from a bottle or from an hydration system while in Aero? |
| 2012-09-13 8:46 PM in reply to: #4123283 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (4th season) - Closed First week of Official training and I'm already having to fudge things. Was supposed to run 5 yesterday and got none. Was supposed to run 7 today and ended up running 2- 4 mile loops at different times in order to fit in anything. Tomorrow is scheduled for 10. Guess we'll see what happens. BTW my Garmin came today so getting to play with that a little helps with the sting of messed up workouts...  |
| 2012-09-13 9:39 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Last night I had a friend's farewell party and paid for it today morning during my morning run (sometimes I forget I'm not 21 anymore Mitch S 3/ B 8/ R 7 Rest 3 Total 18 Time 12:01:24 |
) Today a 7 mile run + 50 min drainer workout | 2012-09-14 12:59 AM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Jackie, no need to panic. In fact in some ways it is easier, because you will be going slower. Relax and prepare for a long day... And don't forget the sunscreen.
A 1hr ride for me this morning. Half asleep. Mitch S 3/ B 8/ R 7 Rest 3 Total 18 Time 12:01:24 |
| 2012-09-14 4:11 AM in reply to: #4410500 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Samyg - 2012-09-13 8:54 PM DO you guys drink from a bottle or from an hydration system while in Aero? Yes and the benefits of proper hydration outweigh the risks of bloat. Just practice with it. |
| 2012-09-14 5:07 AM in reply to: #4410845 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed 40' easy run on the dreadmill today with an off day yesterday. My rt knee is getting fatigued from all the running. Will try to better manage it with more rest, ice and less intense runs. Mitch S 3/ B 8/ R 7 Rest 3 Total 18 Time 12:01:24 |
| 2012-09-14 7:10 AM in reply to: #4410370 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed jackiep - 2012-09-13 6:12 PM Trying not to freak out before HIM. 17 days. If you didn't care you wouldn't freak The bottom line is trust in your training, you are going to have a great day and when you are lying in bed ant 1,2,3,4,5,and 6 in the go through your race plan from prehydrating, prerace nutrition, setting everything up, each stage of the race, hydration, nutrition, and finishing. It will feed your obession and help you feel more prepared. You are going to have a great day! |
| 2012-09-14 8:39 AM in reply to: #4410883 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed Dreadmill this morning. Mitch S 3/ B 8/ R 8 Rest 3 Total 19 Time 12:33:48
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| 2012-09-14 9:05 AM in reply to: #4123283 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed Progress report - Maffetone related. So...when I started running again I had to enforce discipline on pace to ensure that I allowed my leg to continue to heal, etc. With no excuses available I vowed to give Maffetone philosophies on HR a real chance. The below link is to 4 runs of approx. 3 miles each:
My initial assessment is that I am seeing improvement on aerobic ability. I haven't ran fast as that's not part of my plan to date. I am encouraged by what I am seeing. Especially if this will allow me to slowly ramp volume over fall and winter while continuing to get healthy and stay that way. I will be interested to see, when the time is right, what impact this has on my ability to run fast during a race. As of now, I am moving over to the convert side of the house. It's working! I hate admitting I'm wrong, but it looks like my resistance to this training philosophy was silly and wrong. Thanks E and everyone else who has championed this. |
| 2012-09-14 9:16 AM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed *_* He drank the kool aid! |
| 2012-09-14 9:33 AM in reply to: #4411199 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed |
| 2012-09-14 10:39 AM in reply to: #4411245 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed dangremond - 2012-09-14 10:33 AM ernestov - 2012-09-14 10:16 AM *_* He drank the kool aid! LOL...well played. I have bad news for you. Whenever I run in the dreadmill (not that often), I find that my HR is higher (for the same pace), than running outside. So your aerobic improvements might be even better than you think. Don't you hate when that happens? |
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