Ernesto's group - CLOSED (Page 38)

Thanks for the offer.  I will not be in Austin until tomorrow.  I delayed my artificial deadline by 1 day to make sure I would have everything done.  Besides, I couldn't run with you unless you wanted to walk

You could find me a good swim coach in Austin though.  I will eventually join Pure Fitness since they have Quarry Lake for OWS as part of their membership.

Austin was in the list of the best places to live for a triathlete (ranked second best I believe by Triathlete magazine) and the triathlon community is HUGE for such a small city. It probably has as many triathletes as Dallas and Fort Worth with only a third of the size.

Good Day to all.

Ernesto,

this morning I went for a 30 minute swim, and a 3 mile run after that, My hr is a bit high because of some small hills in the park,  will get it down on the next flat run,

Question, nutrition in base training is not so critical, rigth I mean because of the relative small run and rides?   

Base training is exactly when you want to start training your stomach to digest while your body exerts a lot of energy and blood in your muscles. Sip/eat slowly, and if you feel bloated stop eatting/sipping. The ideal is somewhere between 250 and 400kCals/hour.

Yesterday I did my first intervals in six weeks.  Sore, sore, sore.   Last night, my right Achilles tendon was sore (that is fine today), and today my hams, my thighs, and my adductors are sore.  Could be the intervals, or possibly water skiing.   It is probably the intervals, since I've been skiing every day since Saturday (but only for a few runs a day), but I'm only really sore today.  

My basic philosophy is that you run through soreness, but lay off when it is pain.   And that the difference between pain and soreness is like the difference between art and pornography -  hard to define perfectly, but you know it when you see it. 

Great, in my case, you mentioned that for my base trainning I need to do 2 to 3 miles run and 10 miles ride, both im doing in 30 to 33 minutes, so do I take between 125 and 200 cal, or can I step up the trainning?  In regards to my injury it sems to be improving, my knee doesent hurt when I run or ride, im using a knee thing (Dont know what its called) and some exersices FYI 

Shipped the wife and kids off to Grandma's this morning.  Thus I begin a month of the 'bachelor' life.  For me this means two days of watching whatever TV I want, followed by 30 days of remembering there's cr@p on TV and that I prefer married life.  C'est la vie.

Anyway, any of you Texas folk have experience with My Fit Foods?  They provide healthy prepackaged meals which are supposed to be compatible with the kind of training triathletes do.  I need something to kick start my nutritional goals and this seems like a good time to try an alternative to what I'm doing now.  If I just replace breakfast and lunch (which I buy on work days) I'll come out ahead on dollars and seems like they would be a whole lot better for me.  Not a long term solution perhaps, but maybe as a way to get going.  Opinions?

Missed training the past couple of days because I stayed up far too late helping to pack.  Second question for general discussion:  How many hours sleep do you average per night?  It's about 5 for me (I track on BT off and on), which I think is a drag on training and life in general.  But getting up at 4:30 to train has a consequence.  So how do you balance training time and sleep.  Just curious.

Mike

Cooking is great, I do a lot of that myself too. About the sleep, I have the same problem. Last weekend I bought a Tempurpedic mattress, kind of doubting the purchase (my wife was the big driver) because of the cost ($4K). I have to tell you now that it is the best decision we have made in a while. I sleep like a log and I'm waking up refreshed.

Brandon,

Ernesto is going to ask you to start filling in your training logs and race reports.  Do you have a Garmin with a  heart rate monitor? Ernesto needs something to work with.   

This made me laugh.   Every now and then I regret not watching TV, so I turn it on.   Then I turn it off and stop regretting for a while.

Brandon,

You were never taken out of the group, don't worry.

Everybody else,

Any big training plans for the weekend?

EV

For me, just continuing my marathon training.  Finishing up my first real week (Sunday to Saturday) of training.  (The 3 weeks before that I call my "Maffetone reboot".)  30 miles so far this week, including 3 miles of intervals and a six mile Marathon pace run.  With 9 slow miles tomorrow, that makes a 39 mile week, my highest total so far.  And my legs feel it, but not necessarily in a bad way.

Next Sunday, July 17, I am running a five mile race with my wife and my training partner (who I want to beat!).   So I will take the Sunday long run for that day and run it three days earlier on Thursday instead of my Thursday marathon pace run.   The only problem with this race is that it is at 11 AM.   Shooting for 35 minutes, but if I have to tradeoff screwing my training to do better in the race, I will choose to keep the training on track and give up some minutes on the race. 

Gabriel,

That bit about art and porn is actually from a Supreme Court opinion in 1964.  Justice Stewart wrote in his concurrence that "hard-core pornography" was hard to define, but that "I know it when I see it" and further "the motion picture involved in this case is not that."  Fortunately or unfortunately, that one quote is what he is most remembered for. 

I'm training for the Twin Cities Marathon on October 2.  So that's still 12 weeks out.  My plan maxes out at 57 (what!) miles three weeks before the marathon, but there are a total of eight 50 or greater mile weeks.  Which seems nuts. 

I have seen improvement from the Maffetone training.  If you compare this http://connect.garmin.com/activity/93929679 from June 21 to this http://connect.garmin.com/activity/97642354 from today, I ran basically the same route, but today I did it at an average heart rate of 128 at an average pace of 9:45 and then I did it at an average heart rate of 132 at an average pace of 10:12.  

Gabe,

I saw your velodrome workout, pretty steady and FAST. Your 30X30 intervals look great, I bet you were suffering on the last few, huh? You are in great shape buddy, you are going to perform very well at the half if you apply your fitness to the distance in an intelligent manner. Halves and fulls have more to do with execution than fitness only. We'll talk some more as the race approaches.

Another thing I've been reading about is cristalyzed ginger (or candied ginger) as a way to control the "slushiness" when you start taking a lot of nutrition on the bike. I tried it one time and it worked wonderfully but everybody is different, so do your own experiments.

Use training as an opportunity to teach your body how to exercise and digest at the same time, don't try ANYTHING new on race day. 250 to 400kCals is what most people can digest without throwing up.

Chris,

I bet you will do fine on your race, just treat it as a speedwork day or a tempo, don't worry about disrupting your training, the fine tuning for the marathon comes later.

I saw your 6 miler yesterday and compared to similar workouts (at that same pace in the past). Your heart rate is lower by a few beats. Don't worry about feeling that it was hard, your body is adjusting to the increased workload. Like you say, you have never been running this long, running a hard pace is difficult when the odometer is high...

ok guys so where do you fill out the logs  i do not have a heat rate monitor just check it when i run or bike at the gym tredmill or stacionay  heart rate stays  around 155 maybe up to 165 when sprint at the end of the run. Did down load a Droid app for BT  will see how that works for downloading work out logs anybody else using this app.

Hi guys, good to see everyone active and preparing for future events. While you're dealing with heat, we are 'freezing' here in Oz with temperatures nearing 0C (shock horror!) in the morning. Went for a longish mountain/country ride this morning and still feel the chill in my bones, but it could be my age, I'm not sure...

Hope you're all having a great weekend - this is when things happen! Here is my share of fun in the country:

Metrics are extremely important if you want to progress. I suggest you get a GPS tracking device with a heart rate monitor. Garmin offers the Forerunner 305 (my favorite) and others. The 305 goes for about $150 in places like Best Buy or Amazon. Filling out your log is also important to track progress.

First, let me ask you, what is your main purpose with triathlons?

Mark,

Same as always, great pictures. Any big races in the horizon or just kicking back?