Ernesto's group - CLOSED (Page 33)

Yeah sure enough, the Oilman is the new Ironstar.  Apparently, MDOT got them in a court battle or something about the name.  "iron"star, so they shut them down on it and renamed it Oilman.  It has a cap of 800 so make sure you sign up in time! Im going for sub 6hours. 

Also, im getting involved in the local masters swim group.  I want to be sure i can outswim the giant gators in lake conroe!

This sucker is huge! Good luck outswimming it...

Oh, I forgot - I did SPEEDWORK yesterday!!! This for me is HUGE, I find it easier to run a marathon (ok, sort of, mentally at least). What I did was 10min warm up, then 1min all out / 2min fast walking, repeat 5 times, then 10min cool down. Couldn't do any more than 5... the quality was already going down. I find it easier to base the efforts on time, rather than distance since I can measure it and don't need an oval track. Yeah.

I'm glad you've tried it, and yes it will start going down the last few repeats. You will see some quick results though!

http://www.hoax-slayer.com/gator-with-deer.html

Google is your friend.

Never mind...

Great minds think alike.

Y'all are hysterical.  Go Gators!

Chris  like the new avatar.  And the movie clip about making money.  What do you teach?

Mark  I agree, I hate the speedwork too.  I can see that it is necessary though.  Tyson is leading in the photograph category.  We'd better get busy.

Ernesto They won't ship that bike to me.  Price looks great though.  You should be proud of me.  Judy and I had butts on bikes at 6:45 this am.  Perpetuem and Heed mix was interesting.  I like that it's not sickening sweet.  Now I need to go take my nap.

Jen I have 3 boxes packed.  How about you?  My new job starts on July 18.

I never thought I'd be wishing it was 90 degrees outside.  Several days of 100 degrees does that.

I ran a 5K this morning, pushing the baby stroller into the 25mph wind wasn't fun so it made for a very slow race but this is the first time in over two years that I do one. I forgot how hard and challenging these little races are. Red line all the way is hard!

It was a father's day race, and they had free prostate exams after so I thought, I'm close enough to forty, why not? it's free. Well, good news, I don't have an abnormal prostate, bad news, I'd make an awful gay. It really hurts!

All in all, I think I'd rather go to brunch. 

Where are you? we haven't heard from you in a while. I see you're training consistently...

Jackie: I teach economics.

Everyone:  So week 1 of Maffetone training is in the bag.  Ran 29 miles for the week which is a record for me. (I’m increasing mileage fast, but I’m banking on the slow miles allowing me to do it without injury. Knock on wood.)   Thursday and Friday workouts were pretty bad.  By mile 5 I was over 12 minute miles in order to keep under 132 (and actually let myself get a little over).  I think it was because I ran toward noon and it was hot (but hot for me means around 90 in the sun.)  Ernesto has talked about this and it’s true.  If I was running in a shaded area and then hit the sun, my heart would almost immediately increase 5 to 10 beats per minute, and I would have to slow down.  

But today was great.  Ran in the morning with overcast skies with my wife’s run club at the pace she and her partners ran. Flat crushed limestone rails-to-trails path. I wasn’t going to run faster than them, but was planning on running slower if I needed to to keep my heart rate at or under 132.    Miles were slow: 10:22, 10:42. 10:40, 10:52, 10:31, and 10:18, but my heart rates were 117, 119, 122, 122, 128 and 128.    At those heart rates, I felt like I could have run forever.  

Chris, its good to hear that Maffetone training is working well for you already. My last two workouts were a struggle in being able to keep the HR under control. It was hot and humid today so the HR kept on shooting-up +5/10 without any exertion. Same with my short ride y'day... I was attacking some small hills and HR spiked +20/30 during those brief periods. Even sitting and pedaling in low gears didn't help there.  However somehow (and this surprises me), the averages were in the desired ballpark range. 

Very frustrating to stay true to 180-age throughout the workout even though quick recovery is a huge plus.

Barry,  you are gonna be a machine at your sprint tri!

The creation of a big aerobic base will make your high end workouts faster at lower HR. Another thing you will notice is that (over time) reaching those really high numbers (170s) will be extremely hard to attain.

It all seems to indicate that the range between your bottom and your top narrows quite a bit (at least that happend to me), but at 143BPM my pace is MUCH faster than it used to.

Though my focus on weekly endurance bike ride continues, what can I do to improve my speed for the upcoming 40K? I have no idea about my cadence but my most of my flat rides are done on 50T ring and somewhere in center of 12-25T cassette. Will use of a cadence meter help in gearing and improving speed?

Swim - Finally ramping it up. Any beginner workouts that someone can share? And, how does one monitor HR in a pool?

Aki- I have my old swim workouts from when I trained for my Oly this past May.  I don't use a HR monitor.  

JAckie--  No I haven't packed a single thing.  I sold most of my furniture last year and placed everything that wouldn't fit into my vehicle into storage in SC.  I drove out here with my kids over Christmas.  Scott has lived here 4 years (we married in Oct, last year).  The Air Force will deliver all that stuff and come on July 6 to pack this place.  

Ernesto and Everyone- I went for a run (I think walking would have been faster).  I don't have a base training plan but what I found said to run 60-90 min.  I went for 60.  It was so slow,   I didn't even make it 4 miles.  I plan to run each day but was unsure if I should increase or decrease my time.Do you have any recommendations for this type of base training.  Seeing my pace is pretty scary....  and a bit depressing.  I included my garmin link....I have know idea what happened mile 2.

http://connect.garmin.com/activity/93716922

I'm starting to believe.  Not doing great controlled experiments yet, but today I ran 3 miles at 132 bpm at an average pace of 9:38.   Last week, over about the same terrain, I averaged 10:02 keeping my heart at the same 132 bpm.   See http://connect.garmin.com/activity/93657968 versus http://connect.garmin.com/activity/92130959.

One difference however is time of day.  Last week I ran at 7:45 AM versus 5:49 AM this morning.  My wife tells me that heart rates are just lower earlier in the day (at least for her).  

Is good to know you're buying the thing though.

Hey Ernesto,

Its been about 3 weeks since i havent run anything, ive done some walks and rides, no pain on neither, so I called the doc and he told me that I could start slow and work my way up, but when I asked him about speed or distance I got crickets!  My question is do I meassure the distance and speed according to pain or is there a formula or something? I took a look at WEB MD and all I could get was just to slow down and iced the knee..  Any sugestions!!

I think that its time to start preparing for the half im on SEP 23, how do I start, what kind of millage should I do

Sadly, I don't think it would be wise to pursue a half fresh out of injury. I think you should probably postpone it until November and do Oilman (former Ironstar) or even later. I would start building an aerobic base, low mileage until you're sure your injury is completely gone and then start speed in about two months.

Just being honest here, I hate to be the bearer of bad news... Trying to rush this could perpetuate it and make it chronic.

I did not see that comming !!!!  ok, let say that in a month or so I notice that the pain has faded completly... can that time be significant?