Ernesto's group - CLOSED (Page 32)

I came across this on www.jennsommermann.blogspot.com.  I met Jenn when I volunteered for the Keller St. Patrick's Day tri.  She is going for a triathlon in all 50 states by the time she is 50 (3 years).  She's at 25.  Enjoy.

Now in Johnny Cash voice please.

Love it Jackie.  I just shared it with a friend of mine that just completed her first Tri last weekend.

I went for my first run since the race this morning.  (Chris-My training run scenery is much better than the the race).  I followed the MAF 180-my age to get my aerobic heart ("OMG YA"LL>>>LOL!).  I didn't add the plus 5 so 142 is were I'm at.  Well I made it through.  There is a steep climb heading to the beach path so I really had to go slow.... in fact the whole run was slow. 

Question...  Now that I am heading into this base training how often should I be running and are all my runs going to at this aerobic HR.  I will be biking and swimming one I move but that is 3.5 weeks away.  I may do a spinervals aerobase workout here or there.  Just need help on setting up this new plan...

Thanks

Jen

So, I'm thinking about hydration now that it seems that it's going to be 101 degrees for weeks!

I know a lot of people use the fuel belt and the amphipod.  What about the camelbak that I already have?  I don't particularly relish something hanging on my waist/hips as opposed to hanging off my back.  Plus I can carry so much more liquid in my camelbak than in those 4 little bottles.  Plus I don't have to change my cadence on either the bike or run when I have my camelbak on.  Somehow I instinctively slow down just slightly when reaching for bottles.

Thoughts gang?

I use the amphipod and have never needed more than the 4 bottles - granted it's Michigan and I don't train in the middle of the day, but I think the bottles have to be 10-12 ounces so that is a fair amount.  I find it to work well and it doesn't move around a lot.  I am one that isn't bothered by something tight around my waist - I try to get it at the bony section of my waist so that it isn't too constricting on my stomach.  Their service is also great - I had one of the screw on caps break in the freezing cold when I dropped a bottle - at the Detroit HM expo last fall the vendor rep took my address and had a new cap sent to me for free.  Not a big deal but definitely a nice touch.

I also have camelback but I only use it when mountain biking.  My concern would be how hot it was on my back.  Also, unsure why your cadence should change when drinking from the bottle - this seems to be something you could practice - not saying I do it correctly - just know that sometimes I slow down when taking a drink and sometimes I don't.  Remember that the more water you carry the more weight you carry - don't mean to state the obvious.

Other thoughts - what do you do when racing?  I have thought of carrying my own hydration but don't want the extra weight and the more I race the beter I get at drinking from cups.  I don't drink sports drinks during races and supplment when necessary with GU gels.  I do understand though that at longer distances what you train with isn't necessarily available on the course - so you see people toting their own hyrdration/nutrition.

At the end of the day, try both and do what feels most comfortable to YOU. 

Hi Jakie,

Early this year when I had my first couple of outdoor long runs I took my camelback and I was fine, then my wife gave me as a present the Nathan belt with 4 bottles, let me tell you that I felt the diference in comfort, dont know exatly what but it just felt better, plus you can have 2 bottles with water and the other 2 with gatorade,  

I got a single  bottle belt (holds 22oz bottle) from REI. Don't like it at all. Its quite an annoyance. I'd rather carry a bottle in hand (they make palm sleeves for that as well) and drink plenty of water before. Never tried the little bottle pods (the belts with 4x tiny bottles) but can't imagine to be any better. And, I drink A LOT of water through the day and during workout. Need for constant hydration is very important to me. 

Camelbaks are great if you don't mind the bulkiness. 

Evil, you ok?

Got me a sample packet of Strawberry Heed and Strawberry Vanilla Perpeteum.  Want to try it on my long bike ride Saturday.  Can you give me your secret mixing formula?  Is it 50/50 or something else?

I would like that secret mix too!!!!

Look at what I found for you:

Hey Ernesto...  I didn't know if you saw my earlier post of the aerobic run that I did.  I put the link in my BT log but I also included it below.  I've never trained like this before, how do I pursue this training....  What type of plan will I need since I will be working on all three disciplines.  Thanks

Jen

Sorry..

http://connect.garmin.com/activity/92787635

Thats quite a slowdown from your regular pace. Good to know I have company here.

When I ws looking at Ernesto's run at MAF, he started off with keeping his HR much lower and then gradually increased it to his MAF limit. Should we be doign the same? 

Ernesto - I agree, it would be nice if there was a way to change your screen name without creating a whole new account.  I would love to introduce a little anonymity into my acount but no desire to lose all my history with a new account.

Aki-Not sure...  This is all so different.  I based that run off of 180- my age.  Although I started running awhile ago, training hasn't been part of my life like it is now until 4 months ago.  A year ago running 3 miles took everything I had.  I'm not sure if that's where I need to start or slower.  We shall see what he posts.  I've been going between several books as well.  The Maffetone book that Ernesto recommends and then I have the Triathletes Training Bible and Going Long.  Trying to figure all this out.  

Jen - I think we can get information overload sometimes - too many data points - too many metrics - resulting in everything being over complicated.  On slowtwitch.com one of the old wisdom sages has a quote that is something like - "run a lot, mostly easy and sometimes hard".

I think Maffetone and Friel are in agreement just slightly different methodology - target easy running for the large majority of your runs so that you can increase volume absent from injuries and overtraining.  Some of the run systems don't focus on HR at all, but pace (MacMillan and Daniels).  What is interesting is that folks who switch from those systems to HR systems end up running the same paces as before for their easy and hard runs.  Magically - their recommended HR and paces are in sync. 

Everyone markets their running systems a bit differently but they mostly preach the same thing - build a base with a lot of easy running (easy being easier than you would think) and after that sprinkle in intensity through intervals and tempo runs to no more than 20% of total volume.  At the end of the day you get back to "run a lot, mostly easy and sometimes hard".

The other saying that I am trying to implement is your "easy runs are never easy enough and your hard runs are never hard enough" (or something like that).

Try to do most of your runs in these numbers, keep speedwork short and very, very fast.

On Friday's workout I've noticed that when you did the 30" repeats your cadence dropped dramatically to about 55SPM which obviously indicates that you're striding VERY long when you go hard. Going hard should not diminish you cadence, it should keep it the same or increase it a tad. The stride will be longer but not that much.

The only difference between elite runners and ourselves is not the turnover but the amount of ground they cover with each stride. I'll recommend some other workouts (running drills) for you to get stronger in this area. Like you said there's room for improvement, the good news is that you have an enormous potential for growth.

Cheers! enjoy your post race beers while watching this video:

http://www.youtube.com/watch?v=0BaDYnpTA2Y&feature=player_embedded

Ernesto, I had not seen this post from you, thanks for the cool video (hard core training).

Regarding my cadence during 30" repeats, I actually believe I increased it during the sprints (as I increased my pace by 2-2.5 mph using short fast steps) and the cadence would go down as I slowed down my pace significantly during my recovery 30" (to catch my breath).  

I will appreciate any workouts (running drills) you have to share for me (and anyone else interested) to get stronger in this area.  Separately, I'm now about 7 weeks away from my first 1/2 IM tri, should I be worrying about implementing the Maffetone program, or should I wait after the tri?

Thanks!