Ernesto's group (4th season) - Closed (Page 144)

Local holiday yesterday so just under 2hr ride in the hills in the morning then a 35min run with the family in the afternoon and then a swim this morning.

Matthews S 1/B 1/R 1 Rest 0 Total 3 2:59:00

Samy S 0/B 0/R 1  rest 0 total 1 1:02:27
Jim    S 1/B 0/ R 1  Rest 0 total 2 1:29:46
Gabe S 0/B 0/ R 1  Rest 0 total 1 48:35
Mitch S 0 / B 1 / R 0 Rest 0 total 1 45:00

Easy recovery ride today after work, this is my last month of training for IMFL so aiming for a bit more volume but not crazy high.

Matthews S 1/B 1/R 1 Rest 0 Total 3 2:59:00
Jim    S 1/B 0/ R 1  Rest 0 total 2 1:29:46
Ernesto S 0/B 1/R 0 Rest 0 Total 1 1:21:37
Samy S 0/B 0/R 1  rest 0 total 1 1:02:27
Gabe S 0/B 0/ R 1  Rest 0 total 1 48:35
Mitch S 0 / B 1 / R 0 Rest 0 total 1 45:00

Sorry, everyone. No convenient internet access yesterday and today was work on income
tax all day because I filed an extension and my accountant is waiting for my
stuff.

I am a half-ironman! That was by far the hardest athletic endeavor I've ever done. It only took 7:47:39.  Several times during the run I had visions of crawling across the finish line like Julie Moss.  Perhaps a marathon will now seem easier.

I will do a race report, so here is a shorter version:

Wrong goggles for swim (it's still almost dark when you're in the first wave after the pros).  But, I still managed to zig zag my way all over the place and finish under 1 hour, which I am ok with.

Bike was very windy, but new tires were nice! Managed to finish bike in 3:40, pretty much my plan in the wind. Kept my heart rate very low (avg 145, my MAF is 128) and was pumped for the run.

Ran the first 6.5 miles dreadfully slow, but heart rate was really good.   I was exactly where I wanted to be in my race execution plan.  Then cramps took over.  My toes were curling from cramps as I was running.  I was afraid to have my legs buckle and fall and break something since I was starting on osteoporosis drugs this morning.  So I basically walked the concrete and ran in the woods.  My run was only 5 and 6 min slower than the two ladies who finished ahead of me.  Very frustrated because I know I could have run better, but not sure what happened.

Nutrition:

Normal training breakfast brought from home.   Wheat bagel with almond butter and jelly, one banana and cup of decaf.  Water with Nuun and a little plain water.  On bike, almost 96 oz of
water, one full 1hr bottle perpetuem/heed mix and 2/3 of a 3-hr bottle while washing it down with water.  Carried Nuun and water on run, and kept refilling water and adding a tablet.  Had ¼ banana at beginning of run.  Had a salt packet at mile 3.  When quads started hurting, upped the Nuun
concentration.  When toes started curling, I started trying everything on the course.  Another salt packet, bananas, pretzels, Hammer gel, coke and finally an orange quarter.  Nothing worked!

Any insight would really be appreciated!

I did have fun, but would really have enjoyed it so much more crampless.  I did podium behind two of my tri-friends. 

Thanks for all your well wishes.  Marathon training next.

Big congratulations Jackie on finishing your first HIM, you totally rock

Tonight a 2500m swim 

Matthews S 1/B 1/R 1 Rest 0 Total 3 2:59:00 
Gabe S 1/B 0/ R 1 Rest 0 total 2 1:38:59 
Jim S 1/B 0/ R 1 Rest 0 total 2 1:29:46 
Ernesto S 0/B 1/R 0 Rest 0 Total 1 1:21:37 
Samy S 0/B 0/R 1 rest 0 total 1 1:02:27 
Mitch S 0 / B 1 / R 0 Rest 0 total 1 45:00 
Chris S 0/B 0/R 1 Rest 0 total 34:42

Jackie, big congratulations!!! You set out to finish and you finished, bingo! Well done, goal achieved!

Since you asked about the input... I had the same issues during my first HIM: unexpected fast swim, then slower then expected bike and cramps on the run/walk. And then there was putting things in the stomach that wasn't absorbing much and I also wondered what the hell went wrong... Lesson for me was:

The conditioning was not there. While I was putting in the time, it was done at lower effort. When race day comes, the enthusiasm and adrenaline pushes you harder than you trained and after few hours the body is fading.  It doesn't fell like it on the swim, it doesn't feel like it for the first half of the bike, but you want to run and surprise - you can't do it.

Forget trying to fix cramps with salt etc. - it's too late! You want to avoid cramps - train more at higher intensity or race at lower intensity. And more mileage, always.

These are just my thoughts btw.

Current thread on exactly the same subject:

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=462982&posts=20#M4436293

Great job, Jackie.  There is nothing like your first. Your experience on the run was very similar to my first HIM.  Once the cramps set in you are done.  With time, you will learn more about what your body needs for hydration/nutrition.  As Markz said, there are no shortcuts and progress will come with adding volume methodically.

Now, I need some from wisdom from the group.  The achilles tightness has now developed into some real tendonitis.  I felt it there on Sunday as soon as I started out on my 12+ mile run and stayed with me for the duration.  I rested on Monday and did some small ring work today on the trainer today.  I'm 6 weeks out from my race and this week is a big mileage week with 20 on Sunday. The following week is down week, followed by another big week and then the taper starts.  Do I shut down running this week (or the foreseeable future) and see where things stand next week? I'd keep up with swimming and the trainer to maintain fitness.

Matthews S 1/B 1/R 1 Rest 0 Total 3 2:59:00 
Gabe S 1/B 0/ R 1 Rest 0 total 2 1:38:59 
Jim S 1/B 0/ R 1 Rest 0 total 2 1:29:46 
Ernesto S 0/B 1/R 0 Rest 0 Total 1 1:21:37 
Samy S 0/B 0/R 1 rest 0 total 1 1:02:27 
JoeP S/0/B 1/R0 Rest 1 Total 1 52:01

Mitch S 0 / B 1 / R 0 Rest 0 total 1 45:00 
Chris S 0/B 0/R 1 Rest 0 total 34:42

Congratulations Jackie! Its very exciting to accomplish this goal! If you and looking at what you can fix that means you are hooked.

Joe- My brother swears by those stupid looking socks he wears to bed. The keep his feet in an upright position at night. His MD told him that without them his ankles relax at night and his feet straighten out and after 8 hours the achilles tightens up. Personally I just slow down my runs and stop doing speed work if they flare up.

Jackie - Congratulation on a great race.  Awesome accomplishment!

3 mile run on dreadmill this morning.

Yada, Yada, Yada, Blah, Blah, Blah...

You hid that in there very well. CONGRATS! May your next one be cramp-less, and podium-full too.

Swim this morning. Recovery week, so I was supposed to only swim an easy 1,600. Forgot all about it and finish 2,100 in (21x100 @ 2:20). Dumb ash! Next thing you know I will forget about recovery on my ride tomorrow and will finish a century...

Matthews S 1/B 1/R 1 Rest 0 Total 3   2:59:00 
Samy S 1/B 0/R 1 rest 0 total 2   1:51:27
Gabe S 1/B 0/ R 1 Rest 0 total 2   1:38:59 
Jim S 1/B 0/ R 1 Rest 0 total 2   1:29:46
Mitch S 0 / B 1 / R 1 Rest 0 total 2   1:17:08 
Ernesto S 0/B 1/R 0 Rest 0 Total 1   1:21:37
JoeP S/0/B 1/R0 Rest 1 Total 1   52:01
Chris S 0/B 0/R 1 Rest 0 total 1    34:42

Little track session this morning.

Matthews S 1/B 1/R 1 Rest 0 Total 3   2:59:00 
Samy S 1/B 0/R 1 rest 0 total 2   1:51:27
Gabe S 1/B 0/ R 1 Rest 0 total 2   1:38:59 
Jim S 1/B 0/ R 1 Rest 0 total 2   1:29:46
Mitch S 0 / B 1 / R 1 Rest 0 total 2   1:17:08 
Ernesto S 0/B 1/R 1 Rest 0 Total 2   2:01:56
JoeP S/0/B 1/R0 Rest 1 Total 1   52:01
Chris S 0/B 0/R 1 Rest 0 total 1    34:42

Today a 7.3 mile run @ 9:17 tgt pace

Matthews S 1/B 1/R 1 Rest 0 Total 3   2:59:00 
Samy S 1/B 0/R 1 rest 0 total 2   1:51:27 
Gabe S 1/B 0/ R 2 Rest 0 total 3   2:47:00 
Jim S 1/B 0/ R 1 Rest 0 total 2   1:29:46
Mitch S 0 / B 1 / R 1 Rest 0 total 2   1:17:08 
Ernesto S 0/B 1/R 1 Rest 0 Total 2   2:01:56 
JoeP S/0/B 1/R0 Rest 1 Total 1   52:01
Chris S 0/B 0/R 1 Rest 0 total 1    34:42

7.5 mile runch w intervals 1:06:12

Matthews S 1/B 1/R 1 Rest 0 Total 3   2:59:00
Samy S 1/B 0/R 1 rest 0 total 2   1:51:27
Gabe S 1/B 0/ R 2 Rest 0 total 3   2:47:00
Jim S 1/B 0/ R 2 Rest 0 total 3   2:35:58
Mitch S 0 / B 1 / R 1 Rest 0 total 2 1:17:08
Ernesto S 0/B 1/R 1 Rest 0 Total 2   2:01:56
JoeP S/0/B 1/R0 Rest 1 Total 1   52:01
Chris S 0/B 0/R 1 Rest 0 total 1    34:42

Usually I'm up by 5am, check emails, have a coffee, slice of bread with something, go out for a run or bike by 6am. Back at 7. Family gets up, we have some time together. At 8 I'm off to work. Swims are done after work, no one even knows about it. In bed by 9 (yes) and sleep at 10.  So I get more than 7 hours of sleep and have no problems with it. No naps at all. Family is hardly affected by workouts, only on weekends I'm not home when they get up, but if we plan something together - this takes priority.

Started the month out with a bang yesterday, spending 4.5 hours sitting in my car driving to Mpls and back.  Good times!  At least I have one of those pesky rest days out of the way.  Got in the pool early this morning before anyone else was awake.  Then some time on the trainer and a short run this afternoon.  Besides the weather, I foresee more trainer time in my future, Walking Dead and Weeds both have more episodes on Netflix instant view now!

I never have any problems sleeping. I hope in bed and am asleep within 5 mins. I normally try to be in bed before 10pm and unless I go swimming i get up around 5.30 ready to be at work at before 6.30am. I live 2 mins from work. I do most my workout after work. I try to be home by 4.30 and then its either a run or ride.

Swam with teammates, felt good. BTW, I am racing a little Sprint this Sunday.

Ernesto S 1/B 1/R 1 Rest 0 Total 3   3:00:52
Matthews S 1/B 1/R 1 Rest 0 Total 3   2:59:00
Andy   S 1/B 1/R 1 Rest 1 Total 3 1:57:08
Samy S 1/B 0/R 1 rest 0 total 2   1:51:27
Gabe S 1/B 0/ R 2 Rest 0 total 3   2:47:00
Jim S 1/B 0/ R 2 Rest 0 total 3   2:35:58
Mitch S 0 / B 1 / R 1 Rest 0 total 2 1:17:08
JoeP S/0/B 1/R0 Rest 1 Total 1   52:01
Chris S 0/B 0/R 1 Rest 0 total 1    34:42

Enjoy Ernesto. I have a little one as well on Saturday. Organized by a mate in our church and will be around 30 people. I'm hoping to use it as practice run for the HIM in January. Its only 300m/17km/3km. Thinking of going wet suit to get the feel and as i have not had an excuse to use it yet.

I will be taking it easy for the rest of the week. My head cold/sinus has come back. Last time I pushed through it but I think I may need to respect it a bit and take it easy. So only 1 work out per day at this stage.

42' easy run on the dreadmill in a pair of cushioned shoes.

Jim - Took you advice and am trying that dumb looking sock.  We'll see how it goes, but it is definitely not going to improve my love life with the wife. 

Ernesto S 1/B 1/R 1 Rest 0 Total 3 3:00:52 
Matthews S 1/B 1/R 1 Rest 0 Total 3 2:59:00 
Gabe S 1/B 0/ R 2 Rest 0 total 3 2:47:00 
Jim S 1/B 0/ R 2 Rest 0 total 3 2:35:58 
Andy S 1/B 1/R 1 Rest 1 Total 3 1:57:08 
Samy S 1/B 0/R 1 rest 0 total 2 1:51:27 
Mitch S 0 / B 1 / R 1 Rest 0 total 2 1:17:08 
Chris S 0/B 0/R 2 Rest 0 total 2 1:10:42 
JoeP S/0/B 1/R2 Rest 1 Total 2 1:34:01 

Joe, you never know you still may be able to make some Keebler magic in those socks. Just don't be elfish.

10.75 ride - focusing on Cadence. Funny how when I lower volume for recovery week, I feel like I am cheating somehow.

Ernesto S 1/B 1/R 1 Rest 0 Total 3 3:00:52 
Matthews S 1/B 1/R 1 Rest 0 Total 3 2:59:00 
Gabe S 1/B 0/ R 2 Rest 0 total 3 2:47:00 
Jim S 1/B 0/ R 2 Rest 0 total 3 2:35:58 
Andy S 1/B 1/R 1 Rest 1 Total 3 1:57:08 
Samy S 1/B 1/R 1 rest 0 total 3 2:27:18
Mitch S 0 / B 1 / R 1 Rest 0 total 2 1:17:08 
Chris S 0/B 0/R 2 Rest 0 total 2 1:10:42 
JoeP S/0/B 1/R2 Rest 1 Total 2 1:34:01