Ernesto's group - CLOSED (Page 40)

dangremond - 2011-07-12 7:18 PMWell, that was humbling.  I quietly joined the B group of the local group ride tonite.  I made it half way (about 50 minutes) before getting spit out the back.  Average speeds between stop signs/lights were from 22mph to 24mph.  Oh well, something else to work towards!

ernestov - 2011-07-13 6:52 AM

Gabe,

Do you have access to any open water? if you do, is there a buoy line? I mean like a "no wake zone" for boats or such that you can follow for sighting? I'm seeing that you don't have any of those OWS in your log and would probably be useful to get a couple in before Iron Maya...

Ernesto, 

Good suggestion, I will try to get at least one OWS at lake Atitlan, which is lovely, surrounded by volcanoes and at 5,000 ft of altitude.  Only challenge are the roads to get there since we are in the middle of our rainy season and have had a number of landslides along the road to get there. 

Also, not to be left out, I went today morning for a run at a local track at the national stadium for some interval work and it was a very good experience.  I did 6 X 400mts with 400mts intervals at an average pace of 6:42, and really felt like pushed myself (had little left to do more sprints).  I will now try to do at least one track day a week!   

Mitch, great that you started doing the group rides, they will only get better as you do more of them!

Ernesto and Carol, we want to see pictures from your Disco event after its done! 

sirgab - 2011-07-13 11:51 AM

sirgab - 2011-07-13 9:09 PM

Ernesto,

I have a question regarding training for two different events with overlapping plans, 1/2 IM distance tri in exactly one month and the Chicago Marathon on Oct 9, and adapting the long runs from the marathon plan right now into my 1/2 IM plan.   

The marathon plan (Furman Institute's plan featured in Run Less Run Faster) says I should be doing a 20 mile long run this weekend, then 18 miles next week, then 20 miles the following....  Based on my triathlon plan, Trifuel 20wk (Intermediate level) I have done long runs on Sundays (Saturdays for long bike rides) with a 13 mile run two weeks ago and 14 miles this past Sunday.  

I'm worried about trying not to go short on the amount of miles/effort each plan calls for, since both are new distance events for me and I want to be well prepared both of them (while enjoying them to the max); at the same time not overdoing it for my 1/2 IM tri a month away.  I think I could run 18-20 miles this Sunday, after Saturday's long bike ride and see how it goes (last week after 14, which is the longest I've done, I felt good and could had gone for more, but had to take the wife and girls out for brunch )

So your insights/anyone else, will be greatly appreciated!

 

 

 

 

ernestov - 2011-07-13 8:42 PM Wow! I'll tell you this much Gabe, that plan is outrageous! Putting a 20 miler ELEVEN WEEKS before a marathon is a recipe for self destruction!!! First of all, any runs lasting longer than two and a half hours are worthless when it comes to fitness gains. At the pace you would run it (let's say 9:30/mile optimistic) it would take you three hours ten to complete.

Secondly, the tissue breakdown from such a long run takes three to four weeks to fully recover, that would be disastrous for the half.

I do not see what the logic could be behind such an enormous number but every running school that I know will tell you the same, TOO LONG, TOO MUCH, TOO SOON.

When it is about building endurance, you have to use the bike (a five or six hours long ride is feasible and relatively easy to recover from). I know some people will say that it is not run specific, but that's why you have running FREQUENCY on your schedule and speed to tune up the engine.

Long runs are absolutely necessary for building the base for a marathon, but never that much this early in the program. I dare you to find one workout in my log leading up to my last Ironman that lasted more than 16.5mi, you will not find one because it is plain useless. You are only supposed to do those efforts on marathon day.

If you trust my advice (so far I don't think I've let you down) do a 15 at the most and start building back up three weeks after Iron Maya.

That's my two cents...

 

Ernesto,

I'm so glad I asked and I totally trust your judgement (indeed, you have not let me down!) So I will focus on my 1/2 IM plan and then build up for Chicago after I recover from the IronMaya tri.  I was actually thinking that all the tri training has to give me a decent base to build upon, for the upcoming marathon (it's not like I'm starting from 0)

Thanks amigo! 

sirgab - 2011-07-13 9:09 PM

Ernesto,

I have a question regarding training for two different events with overlapping plans, 1/2 IM distance tri in exactly one month and the Chicago Marathon on Oct 9, and adapting the long runs from the marathon plan right now into my 1/2 IM plan.   

The marathon plan (Furman Institute's plan featured in Run Less Run Faster) says I should be doing a 20 mile long run this weekend, then 18 miles next week, then 20 miles the following....  Based on my triathlon plan, Trifuel 20wk (Intermediate level) I have done long runs on Sundays (Saturdays for long bike rides) with a 13 mile run two weeks ago and 14 miles this past Sunday.  

I'm worried about trying not to go short on the amount of miles/effort each plan calls for, since both are new distance events for me and I want to be well prepared both of them (while enjoying them to the max); at the same time not overdoing it for my 1/2 IM tri a month away.  I think I could run 18-20 miles this Sunday, after Saturday's long bike ride and see how it goes (last week after 14, which is the longest I've done, I felt good and could had gone for more, but had to take the wife and girls out for brunch )

So your insights/anyone else, will be greatly appreciated!

 

 

 

 

dangremond - 2011-07-14 6:39 AM

So - looks like I'm sidelined again.  Midway through my run this morning I started getting persistent pain in my right knee - the same one that was bothering me before.  I stopped running and walked home.  Will try to rest and ice for the next week and a half and see how it feels.  

That being said, my run this morning was looking like a break through run.  Running at my easy pace of around 9:30 and my HR was tracking about 5 beats lower than best run to date.  Sucks to have to sideline myself at the point when I was really beginning to see improvement in my running economy.

alfredo1414 - 2011-07-13 4:01 PM

Ernesto,

Im in my third week of base trainning, my knee feels stronger and the pain is less and less, Im doing several exercises that I found on youtube and they are helping.  

Question do I keep doing the same? 

run 2 to 3 miles

rides 10 mile, I've been slipping in a swim or two per week 

rest only Monday 

dangremond - 2011-07-14 5:01 AM

ironbaby - 2011-07-13 10:51 PM

Guys looks my Oly training is going to be out for next few weeks.

 

I was on a local group ride last evening (organized by a LBS). 1hr ride on roads among moderate rolling hills. Ride kicked off and soon I got dropped to back of the pack on the hills but there were some folks around me. At some point, I was going slow (5-10mph) behind a bus on a winding single lane road.... riding on the hoods if I remember correctly. I brake to get slower but bike completely stops and I go down. Instant thought was... Darn! it is going to be a slow and embarrassing fall among other stranger riders but I'll be fine (or so I thought). 

Then I was woken my paramedics on side of the road. Face was stinging and they were cutting my jersey and strapping me in and asking name etc. I was very aware and gave correct responses. (even insisted to take the my orbea in ambulance). Listening to the paramed buzz it seems, that rather than slowing down, front wheel locked and I went over the handlebars. I don't know how much I flew in air before hitting the ground and lost consciousness immediately.  Fianlly came home this evening after spending 20hrs in hospital and overnight observation. 

Prognosis - Minor fracture in C1 (column 1 of vertebrae) in neck and plenty of road rash on ride side of the face. Limbs, teeth and cheekbones seem intact. But I look like infamous Two-Face (batman villain). Wearing a hard collar on the neck for next few weeks but thankfully no spinal infusion surgery required. 

1:00pm, XX Hospital

Me to surgeon: "Can I ride a bike with collar?"

Surgeon: "No. You can't turn your head to look on the side"

Me: "I'll be slow!"

Surgeon: "...*stares*..." 

 

PS - I would love to boast I was mashing downhill at 45mph after this crash as evidence but fact of matter.. I was probably 5mph and not passing the bus on a single lane. My wheel locked and I flew over the handlebars rather than falling sideways (due to small downhill road). I think there is some tactic for downhill crashing.... please guys be cognizant of it. Imagine what would happen if you brake hard going down 30mph. 

ironbaby - 2011-07-13 10:51 PM

Guys looks my Oly training is going to be out for next few weeks.

 

I was on a local group ride last evening (organized by a LBS). 1hr ride on roads among moderate rolling hills. Ride kicked off and soon I got dropped to back of the pack on the hills but there were some folks around me. At some point, I was going slow (5-10mph) behind a bus on a winding single lane road.... riding on the hoods if I remember correctly. I brake to get slower but bike completely stops and I go down. Instant thought was... Darn! it is going to be a slow and embarrassing fall among other stranger riders but I'll be fine (or so I thought). 

Then I was woken my paramedics on side of the road. Face was stinging and they were cutting my jersey and strapping me in and asking name etc. I was very aware and gave correct responses. (even insisted to take the my orbea in ambulance). Listening to the paramed buzz it seems, that rather than slowing down, front wheel locked and I went over the handlebars. I don't know how much I flew in air before hitting the ground and lost consciousness immediately.  Fianlly came home this evening after spending 20hrs in hospital and overnight observation. 

Prognosis - Minor fracture in C1 (column 1 of vertebrae) in neck and plenty of road rash on ride side of the face. Limbs, teeth and cheekbones seem intact. But I look like infamous Two-Face (batman villain). Wearing a hard collar on the neck for next few weeks but thankfully no spinal infusion surgery required. 

1:00pm, XX Hospital

Me to surgeon: "Can I ride a bike with collar?"

Surgeon: "No. You can't turn your head to look on the side"

Me: "I'll be slow!"

Surgeon: "...*stares*..." 

 

PS - I would love to boast I was mashing downhill at 45mph after this crash as evidence but fact of matter.. I was probably 5mph and not passing the bus on a single lane. My wheel locked and I flew over the handlebars rather than falling sideways (due to small downhill road). I think there is some tactic for downhill crashing.... please guys be cognizant of it. Imagine what would happen if you brake hard going down 30mph. 

older2533 - 2011-07-15 9:05 AM Ironbaby: Wow. That's sounds rough. Get better soon. Update on my race this weekend: Not doing the 5 miler I was planning on for Sunday. The forecast for Sunday is a high of 97 and high humidity with a "RealFeel" of 110. Since the race is at 11 AM, no way. By the way, situations like this are why I am a big fan of signing up for races on race day if they allow it and you know you will still get it. The extra cost is well worth it for the option of not racing (and not paying). Instead, my town, Maple Grove, is having its "Maple Grove Days" this week and ends it all on Saturday (tomorrow) with a bunch of activities, one of them being an informal race around one of our lakes. It isn't chip timed and the distance is weird (3.71 miles) but a lot of people race it and some are very fast. And it's at 8 AM and the high tomorrow is expected to be only 90. So my wife and I will do this one instead. I plan to basically run it as 5k (more or less blast the whole time).

baurryman - 2011-07-15 6:20 AM

Wow. I just read this. I'm very glad your injuries seem to be manageable and not more serious. I have to admit I laughed out loud imagining the look on the surgeon's face after your "I'll be slow" comment. Take Care. Speedy recovery!

PS- I got my first taste of road rash this week.

 

IronBaby, also glad that it wasn't any worse and that you are here sharing the story with us!  Also laughing at your comment about wanting to take your Orbea with you in the ambulance and can totally empathize now that I have a relatively new bike!

Bary, what happened to you on the bike?

Ernesto, thanks for the offer on the racing wheels, the sound very nice, but I doubt I could appreciate their benefits at this early stage in my training!

Have a good weekend everyone!

ernestov - 2011-07-15 1:46 PM C'mon Chris! don't tell me you can't go all out for 5 miles in 97 degrees and humid! just kidding. Don't kill yourself, your priority is your A race, you're being smart by not blowing up your training. Have fun at the 3.71! (?)

jenputnam - 2011-07-15 2:17 PM

Hello Everyone.  I'm still here....Sorta of!   We are finally in Colorado and it is beautiful!!  Our house has a view of the mountains.  We are living on the Academy so we do have to watch for natural wildlife...  Bears, Deeer, Mountain Lions and Coyotes!I've only seen deer so far!  

I've gone for 2 short runs and there is such a difference training here.  No matter what I have to run some portions up hill.  At 7000ft that is a lot to ask.  The inclines are not steep but they seem to go on and on.  I'm still running at only 30min stretches but my heart rate is in the 160's.  Between inclines and elevation, not to mention the sun!  I will post my workouts either today or by the end of the weekend.  We will not have internet service until Monday.  I won't even have my belonging until next Tuesday and the LA shipment will be here the following week.  I had to laugh because I packed mostly training gear and hardly anything else except for what I was wearing in Vegas....  Least I know where my heart is.  

I will follow up on the pages of posts then and I hope everyone is doing great.  Miss this forum!!!!

Jen