Ernesto's group - CLOSED (Page 31)

Jackie, everyone - it is mental. There is a reason WHY we do all this. Everyone here has slightly different reason and I find it helpful to actually define it. It might not be so easy, you just have to be honest with yourself. Sometimes we think we know why we do it, but the real reason is different and when things get hard or not as planned, we might give up.

As an example, in my case I am still defining it... but basically, I wanted to be the guy who is fit enough to run a marathon every year, do an occasional triathlon and could take a kayak or a sailboat out in the ocean. Why? To live a life of adventure, look good and be healthy, have a decent phisical challenge and be fitter than people around me. Which is all pretty much a lifelong vision. Having a bad day, or week, or month is not going to change it.

This brings me to the to the excellent point made about money/speed and the focus on it... It was never a part of my plan and still isn't... Ernesto, I am being honest. While I may force myself to do some structred speedwork, it is not something that motivates me and I will have a hard time with it. On the other hand, I love doing longer distances. Just the fact I can run 30 something kms on the weekend, than take a shower and play with my kid or ride more than 100k anytime for fun - that's one of the results I love. I can't give it up or else the whole thing will die.

Sorry for a long post, but I got inspired by that excellent quote, thanks Chris.

About the vDot, it is a reference number that tells you at what level of running you currently are.

Here's a link to a vDot calculator (and finish time predictor): http://www.runbayou.com/jackd.htm

About the cadence, there's a footpod that syncs with your garmin and it records your running cadence, but much better than that is to use a cheap clip on metronome that beeps your desired turnover so you can stay at that number. I paid $6 for mine.

Last, goggles leak because they are not the right fit. Everybody's faces are different so you need to try them on before purchasing (perhaps in a swimmers store) and make sure you get a good seal.

There's four things in triathlon that are EXTREMELY different between athletes: shoes, bike fit, saddles and goggles. All of them need to be customized to your body and style.

I read your RR and I'm very pleased (and proud) of your acomplishments. I feel that in some way I succeeded too. Don't be afraid of taking on new challenges, a daring mind will go to great new places and situations. As long as you monitor your progress and keep on track with making INTELLIGENT EFFORTS in training, you can cover any distances.

Your execution on race day says that you're smart (and fit). Keep up the good work, you'll amaze yourself. 

My questions are on effect on my performance.  I know I CAN do any of this, I just want to know what is beneficial and what may have a negative impact.

1) Can I swim as much as I want to, even if it's a second workout on the same day?  I'm actually really starting to enjoy the swimming.  It's getting easier, I'm getting smoother and stronger, and I'm not out of breath anymore when I get done.

2) I was due for a MAF test Friday before my race (30 days since last one).   Should I just go 5 weeks, which is today?  I'm assuming it's ok to do it even though I did an easy bike ride this morning.  I did the last one in the evening, so I was going to do the same time tonight. 

3) What should I be doing to get ready for the Oly other than increase time/mileage?  I need guidance on long vs short and rest days.  I've tried to look at several plans, but I just get overwhelmed.  You always manage to simplify it, so please do that for me. 

4)  Please answer anything else I haven't thought to ask.

Congrats on finishing!  That's better than all those who didn't start.  Did you have fun?  Now at least you know what to work on.  It does get easier (since I finished my second one, now I'm an expert, ha ha )

^^^^THIS is really funny.

Thanks, Jackie, please keep repeating this.  I feel very unfocused in my training right now.  Work pressure is high and seems I have no time at home either.  I did no training this weekend because most of my free time was spent trying to rack up training hours to maintain my CPA license.

Still, the reasons for me doing this still exist, so I read all of the posts here and get re-motivated.  Congratulations to all you who did races this weekend.  Sharing your progress really does matter to the rest of us!  As much as I want to do Bridgeland Tri on 8/7, I am enforcing the race abstinence suggested by Ernesto until my training improves.  Setting my sights on 9/25.

-Mike

2) MAF tests are to be completed under the same conditions of: weather, course, rest level and preferrably at the same time of the day. You don't meet at least two of those. It's not a strict schedule, do it some other time.

3) Volume increase and short speed workouts, just do ten percent increments every week and always follow the golden rule, don't train if tired. Short and simple.

4) As I told Chris on a previous post, Veronica (my youngest daughter) has been playing with my crystal ball and she threw it downstairs so the readings are inaccurate. I don't know what you don't know.

Will you have place to keep a trainer with tri/road bike? Its not the same as logging mileage but it will keep your legs going.

Ernesto,  I remember you mentioned on an early post that you have some training intervals for the treadmill and stationary bike, could you send them to as well..  My swiming is improving allot, I can actually swim for 800 ft with out stopping and my lungs have gain some experience and the panic is under some control,

Few more questions for the coach (or other MAF adoptees):

1. MAF training feels great right now since its low effort. I am doing it with time focus (45mins) rather than distance and would like to increase it by 10% every week for next 6-8weeks. However at the end of workout, I still have plenty of energy. Should I increase my base to 60mins and take it from there? Or would that be overtraining?
2. When I have to slow down, I still keep the run motion (swinging arms, small strides, slow pace). I could probably do more distance adopting fast walk at that point. So run or fast walk? 
3. Its quite difficult to maintain the HR at 180-age perfectly. Today it averaged, 3beats under despite my best efforts. How do I fine tune this more?
4. Breathing technique - I always through mouth when working out (also because its required for high O2 intake). But keeping at MAF, I am comfortable breathing through nose. Are there any downsides to not breathing through mouth all throughout during training?

It really feels like going back to the basics but atleast I am doing it correctly.  

Hey Ernesto, long time no post!

CapTexTri went nicely!!! I finished in 2:41 well under my goal time of 2:45!  Plus, i beat all of my buddies that i train with, so thats a little bonus.

I have been keeping up with some training while working and going to school.  I signed up for the Oilman HIM in Nov. up in Conroe!  So I have been getting pretty excited. 

Cool to see the forum get so big!

ty

Ernesto,

By the way (and trying not to be TOO defensive), what heart rate are you running at when you do your MAF at 8 minute miles? I'm guessing around 148 beats per minute (180 - 37 + 5) given that I'm guessing you are about 37 years old and are adding 5 for working out so much in the past few years.  I'm doing my MAF at 132  bpm (180 - 48 with no adding 5 for having worked out a ton in the past).  

I guess my point is that while I'm willing to believe that 132 is the correct heart rate for me to be doing this kind of training, I'm not yet convinced that it makes sense to use speed at this heart rate to compare across individuals.  (Of course, you may have just been saying that my MAF pace being 2.5 minutes slower than MY half marathon pace is a sign of overtraining.  That is straight out of Maffetone's book.)  

http://connect.garmin.com/activity/88212547

The average is somewhere around 8:06. Never went above MAF. If rested, number can look even better, this was my first post IM run.

My whole point was that even though we run a half mary at the same speed (1:36 or 1:37 is the same) my aerobic numbers are waaaay different than yours. That said, you have a lot more growth potential than I do because your aerobic engine is underdeveloped and your anaerobic in great shape.

My MAF is 143(+5).

Congrats on beating your buddies, that's actually sweet. I have this one dude in my office, I got him into triathlons (he was a trackstar in high school) and of course he's hooked on it. Now his sole purpose in life is to beat me (all this in a fun competitive environment).

Last week we toed off the line together (for the first time) and I beat him to the finish line by 56 seconds, but still got him!

2) Your running form and MAF are not related, as long as you keep your HR where it has to be it really doesn't matter what or how you do it. However good economic running form is paramount to endurance.

3) It doesn't have to be perfect.

4) It makes no difference.

Wow...  First Congratulations on finishing your tri yubi!!!!

Now, I went through and caught up on everyones posts.  Seems like we are all on the same training page.  I wanted to do the MAF test but I move in a month so everything will change so I figured I need to wait on that.  

I am ready to begin my aerobic base training.  Basically I need to start training to train.  Tomorrow willl be my first run since my race and I was wondering how long should I go for.  I figured I'll be running time not distance at this point..  

Thanks

Jen