Ernesto's group - CLOSED (Page 36)

Yes, coach.  I'm thinking that since it was a little cooler, perhaps my warmup should have been longer than normal.  As soon as the Garmin cooperates, I'll be uploading the workout.

Yes, the coach-lady made me do half lap without kicks and it the drag/drown was evident. 

Two beat flutter kick...  two kicks per pull? Sorry I don't know what that means. 

OTOH, I think my HRM is crazy. Last couple of workouts were executed hard and the chart shows higher HR during the workout but the average is surprisingly near MAF. I don't know how/why that is happening?

Congratulations!  Don't worry about the time, you are a finisher now.  You'll have a long time to refine your techniques and improve.  Enjoy the accomplishment for what it truly is!

-Mike

Thanks Aki.  The transition for this race has a reputation for being really well organized and it was. The bike rack slot was numbered with my race number which helped a lot. The swim exit was only about 150 yards from the transition but what helped me a lot were the "transition" videos here on BT which I must have viewed about 10 times before the race.

Gabriel Thanks, I was probably already addicted. I've been following the ITU circuit for quite a while now.

Carol Thanks. I'm already registered for the Chicago Tri (Olympic) at the end of August. I'm sure I'll do another sprint in July but haven't chosen one yet.

Mike Thanks. I had fun and will definitely take that time.

Ernesto When you have a chance would you give me some feedback from my training log. I've posted the garmin links now and I'm interested in what you can see in regard to effort for different portions of the race?

Maybe next race you should run out of t2 a bit slower and let your HR come down a bit before hitting mile 2, your body loosens up on its own.

Another thing I've noticed is that you need to practice more bike-run transitions, they do not need to be long like the ones you did this month, just go out for a slow one mile jog after your rides at least once a week, preferrably two.

Expand your aerobic base and increase your mileage before the Oly.

It was a good race, be proud!

Barry - congrats on your race!  AWESOME!

Group:

Some questions and observations.

(1) What is everyone using for training/racing nutrition?  I have consistently used GU energy gels over the last couple years and like the flavors and my stomach tolerates them well.  I have sometimes used gatorade in my water bottles but find it too sweet at times.  I am experimenting with GU's Electrolyte tablets (you dissolve them in your water).  I am also experimenting with GU's Recovery Brew.  I tried it for the first time yesterday after a run in the midday heat and I felt better than I expected I would later in the evening.  I'd love any input or thoughts from the group on your own best practices when it comes to energy, electrolytes and recovery drinks.

(2) Arms/hands position when running.  I experimented yesterday with lowering my hands while running.  It felt easy when I relaxed my arms a bit and allowed my hands to drop lower.  My wife shot a video of me running recently when she passed me in her car (my daughter did the actual filimg - wife was driving) but I haven't had the guts to watch it yet....I fear that I may see myself and come to the sickening realization that I look silly when I run...I am sure I am fine but would be mortified if it turns out that I have some goofy gait or hand/arm motion.  Any thoughts on hands/arms while running is also appreciated.

Barry: You are a triathlete! Congrats. 

Mitch:

Don't worry how you look.   My wife says I look like a duck when I run!  

I do think there is a lot to be gained from fooling around with running form and seeing what works.  I have no idea if this is generally recommended, but to protect my joints, I adopted a very pitter-pattery manner of running.  The feet never get very far in front of me, never get very far off the ground, and I have a relatively high cadence.   As for the arms and hands, I believe my hands are about belly button high and do not have exaggerated movements.  It does seem to me that a lot of runners waste energy flailing their arms.  Some flail their entire bodies!  

Mitch,

I second Chris' comments regarding form, a short stride at high cadence is more economic than big strides at lower cadence (of course all the same pace). I purchased a clip on metronome on eBay that beeps at whatever frequency I want (I keep it at 93SPM) and as a rule of thumb, never let the foot fall further than two inches past your body.

Arm position should be loose, relaxed and never have an excessive swing, except when you bring the arms close to the upper body for climbing hills. The arms are the counterweights for the legs therefore if you're descending your arms should go down, if you're ascending they should come close to the body and swing strong.

Some nice inspirational short videos:

http://www.youtube.com/watch?v=xo-nbnw8zSI

http://www.youtube.com/user/itutriathlon#p/u/0/yl-MI0b8Wxg

http://www.youtube.com/user/IronmanTriathlon#p/c/12431359D3D527B7/11/Bh1yMnrby3w

Had a nice 2.5 mile run this morning.  Kept around target pace of 9:30 and corresponding HR was the best I've seen it since trying to focus on running at easier paces.  It will be interesting to watch as my body acclimates and the HR continues to decrease at my pace goal.

Good morning Ernesto,

Today I had a 2.5 mile run, the HR was around 148, time 23 min, I didnt charge my garmin thats why I dont have the actual result. later in the afternoon I plan to do a 10 mile ride in the GYM, temperature here is 108 degrees, so for now I think that indoor rides are the best options.

After the run I always had a peanut butter sandwich, Is this a good carb protein recovery food?

Barry...  WAY TO GO!!!!!!!!  

Sorry I have been MIA the past few days.  The kids last day of school was Friday and then took them to Six Flags Saturday.  On top of that they headed back to South Carolina for a month this morning and I have been sulking ever since....  I'm good now and planning on going for a run in the morning.  The movers come next Tuesday and although I don't have to pack what is moving, I have to pack what is staying with me the last few days I'm here.  Hope all is going well for everyone...  I am looking forward to my run tomorrow!

One thing I have noticed is that you're shooting for MAF early during the first mile. Not really the best way, you should warm up gently and bring your HR up to MAF at the end of mile one or two. Try it a couple of times and then tell me. You'll notice a big change. I'm glad you're seeing results, it takes a lot of patience but the return on investment is GREAT in the long term.

Also, don't blame your slow pace only on the heat and humidity, jet lag has a tremendous effect on endurance training and I heard China's air is like breathing inside a trash bag.

Good luck on your run. Stay active!

Will do.

Jet lag was brutal (13 hour time difference is about the worst it can be) but pollution didn't seem that bad. It's Beijing that is supposedly awful.  So I'll blame it on heat, humidity, and jet lag. 

Oh, and the ridiculous amounts of rich, fatty Chinese food I was eating (let's just say it's a good thing my hotel had a western sit down toilet) and that I was up late drinking Tsing-Tao after Tsing-Tao after Tsing-Tao probably didn't help either. 

As long as we're reporting progress, here's mine:  I've taken your advice, Ernesto and am working on a more even pace.  If I hear the HR alert I can usually just slow a bit to bring myself down now rather than having to walk.  And there were times this morning when I glanced at the rate to find I was only at 132 and needed to pick up the pace a bit.  That's a morale booster!

My wife and kids leave next week to go to her mom's for July, and then in August I will be working out of town for pretty much the whole month (nothing exotic like China, just Lakeland Florida - woo hoo).  Looking on the bright side, this will allow me to change up my workout and add some evening time.  In July I plan on going to add morning runs in place of the stationary bike at the gym.  I will add some evening training on the actual bike which has been sitting dormant for a few weeks now.  When I'm out of town I'll have to ditch the real bike but I may shift the running to the evenings there.  Not sure yet.

Opinions welcome on what I should add, but I still mostly want to focus on running.

Hope all are well.  Any races coming up?

-Mike

Great to see everyone having such great progress on their running.  I went back at it today.  MAF is 142 and I averaged 143...much higher than I had been running because that was at a 14+ minute pace.  I am committed to doing this.  I walked the hills to the beach and than started timing once there so there is no record of that.  

Here is a quick view of the run..  Definitely back at the beginning.....  I am wondering if the that planes that are always taking off, are causing my heart rate to be high.  I am right next to LAX.  every plane that leaves goes over the ocean and that means over me...

Whoa! Look at that dude fly! Amazing how these guys can push themselves so hard even in the very last bit of such a long race. 

 IRONWAR!!