Ernesto Villarroel's Group - FULL (Page 19)

Thanks Jackie, I was actually wondering yesterday why your log has no new workouts. Backtrack from the 27th, last day you should do nothing at all. Two days prior a short but fast run (Friday) no longer than 20 minutes on the track, you could probably shoot for some strides 20" long all out speed with 40" recoveries, make sure you warm up prior. If you're not exhausted try to swim a little, but don't overdoit.

Thursday 60' easy spin with some speed bursts, no longer than 1/2 mile each. Wednesday run long and put a snap at the end, increasing your HR and pace, then warm down. Tuesday long swim.

You should be fine by race day if you do this, but try to stick to the plan. Nutrition and sleep are key to a good race too.

Ernesto, Mark, Barry, Alfredo

Are you guys out there somewhere??

OK, I'm convinced I can finish.  So, now I need a goal to shoot for.  How do I best come up with that?

On an average day:

I can swim the 300 yards in 13 min or less
I can bike the 14 miles in 70 min or less
I can run the 3.1 miles in 30 min or less.

So, I'm 95% sure I can finish in less than 2 hours.  Would setting my goal for 1:45 or less (including transitions) be unrealistic?

Somewhere over the rainbow...

Just got back from a pretty hard workout involving SBR. I usually don't do this, but today was the exception. The heat almost cramped my legs, which is scary. I still don't know how to deal with this, really.

So yes, still here, just busy working out, thanks for asking!

I'm guessing SBR is swim, bike, run not short-barreled rifle?  You have heat and Barry has 33 degree winter.

Yes Jacke, swim, bike, run. Never played with a sawn off shotgun in this life. Out of so many possibilities, why would you think of this one? I'm beginning to worry...  

This one is for Barry. Chicago lakefront, around 31st street. I know how you feel there - I took this picture in March 2009 while on my MTB (mountain bike Jackie, sheesh).

Double post!!! How did that happen???

It looks cold!!!!! I think I'll stick to Texas weather... Puerto Rico is another place I wouldn't mind for training, the coldest it ever gets is around 68, and they're wearing sweaters (no joke). The hottest is around 94 degrees. Traffic around the coastern portions of the Island is outrageous but inside, it can get pretty quiet and they have epic climbs to do on the bike.

How do you feel Mark? are you having dreams about the race already?

Well, I googled it and that's the one I thought would get a response.  It worked!

Good one... let's blame it on the internet!

Well sorry for not being around in a while.  I have been moving and helping my fiancee move, midterms, and oh yeah i had my first sprint tri of the year.

My goals were pretty ambitious and i nearly completed them.  I wanted to beat my last years time of 1:16 and get in the 1:10's.  I wanted to go faster on the bike,last year was 42min and my goal was to go sub 40min, and for the run i did 8:48pace and my goal was to get in the high 7's pace.

Well I did alright.  I shaved 5.5minutes off my old time.  got the bike done right at forty min, and i was disappointed with my run, only managed a 8:13pace.  I mean i did good, but just kinda hard on myself i didnt do better.  The pool swim was a nighmare! one of the lane dividers broke loose and it was chaos, my left goggle filled with water and i inhaled a bunch of pool water in a semi shocked state.  Here is the link to my results. http://rrptiming.com/node/244im in the 24-29male tyson

Not about THE race in particular, but swimming... I don't know what it means. Some time ago I had a dream about IM Kona (!) in which I forgot my bike shorts!!! I actually lived in Kona long time ago and the dream was really vivid.

Hey, Puerto Rico looks fantastic! I'd say better than Hawaii...

Have a great weekend!

That's a great time Tyson! I take a 5 minutes PR anytime, mostly for a Sprint. Celebrate your victories and don't set the bar too high, better to be surprised that you went a minute faster than your prediction than to be one minute slower.

Always keep in mind that we do this for fun AND this is the first of the season.

Cheers!

Jackie finished her first Sprint!!! I was out there watching too. She had a good race, lots of fun. I don't know her exact time but she was way under two hours.

Congratulations Jackie!

Yeah, I do have alot of fun, my buddy Craig who ive been coaching the past 1yr/9mo got 1st in the 20-24ag by 4minute margin!  So I was super stoked and proud of him, we had a huge celebration, went and ate pizza at this Pizza joint called panjos where there is an old piano man and drank pitchers and sang songs! 

(here is the back story) Last year I was the guy who got a group of my buddies into the whole tri thing.  We are all surfers and travel to mexico and we decided to train for surfing with triathlon so we could be ready when we head down to Mex. and paddle out on a solid double-overhead day.  You wipeout on those waves and well...people have died.  So I got this old Peugeot for 150bucks, and Craig pulled a 1973 Schwinn continental from a backyard grave behind a shed, tristan another buddy, got an old Raleigh.  We sanded those frames down, broke everything down repacked bearings, and brought these old bikes to life again.  Craigs bike weighed about 31pounds, the early 70's Schwinns are BOMBPROOF!!!  Craig managed to maintain an 18mph average on that beast, and placed 9th in his age group. This year things were different, we built him built up a TT frame(motobecane mail order) with some pulled off components he found on ebay, going from a 10speed to a 20 wheew he got fast!!.  Last year no one came to watch his race, this year his mother came out, and he won!  It was HUGE, we were all hooting.  

Our buddy Tristan whom we train with all the time,(iront on BT) got lucky and found a used giant trinity on craigslist for 1200 and talked the guy down to a grand.  Tristan ended up passing me on the bike leg, the only one to pass me, and i couldnt manage to regain him , i got a glimpse of him in the T2 and he was gone.  Anyways, tristan unsnapped his helmet as he was reaching the Transistion line, and right in front of one of the main referee's too, well unfortunantly he got DQed!!!  So he was bummed and we made fun of him all night "not being a valid finisher" and offered to take him to Dairy Queen(DQ) for a ice cream!!! awww we got him good!

Any ways, this is becoming a long one,  Ernesto,  I have 2 races coming up and need help.  Our local open water swim triathlon the CC tri got an Olympic distance added to it, and i want to do it to get a feel for the Oly distance.  But i have another Oly at the CapTexTri two weeks later.  In between those I have a relay marathon coming too.  So my question is, should i just do the sprint distance at the CCtri, or go for the Oly?   

Great news!

Jackie, you are now officially a TRIATHLETE! Congratulations!