Ernesto's group (third season) - CLOSED (Page 40)

See a good number of posts about the Sufferfest videos.  Scott and I are not at the point of our training that we will benefit from the intensity.  After April we will be in our training for our HIM.  We may look into the videos at that point. Until then, we will keep on with our Spinervals training for strength.  

Thanks Elizabeth. I am intrigue by Maffetone, and planning to buy the book sooner rather than later, especially since my HR always seems high when running. However, I was concerned that if I followed any HR training method from the start, I would need to walk quite a bit, so I decided to train initially with the objective to feel comfortable completing the distances for the Feb 26 sprint race (first ever), and then from there add more complexity to my training. Right now I am more concerned on enjoying and finishing the race than speed. Only been training since October, and have seen major improvements on my endurance and pace while running.

My training plan, a balanced 2x (2R, 2B, 2S per week) I modeled after one of the free sprint training plans in this site, but use distance instead of times. I am trying to see if I can start swimming at lunch, which will free mornings for another run and bike per week (must run more, must run more). Have no speed work, intervals, or anything like that. As a beginner I decided to KISS it.

Having said that, I will follow Ernesto's advice, slow down, and do without the rests. Will test myself every four runs and see where my pace is. The week before the run I will probably try the run/walk method and compare pace to running straight. And will do the faster for the race

I also feel  that when is time to get into longer distances, there is a psychological advantage in the run/walk method...instead of thinking "OMG, I need to go another 7 miles", I can concentrate on getting to the next walk portion and rest. But I can walk every 2 or 3 miles instead of every one, and the effect might be the same.

Gabe:

Congratulations!  I'm surprised by the amount of us with numerous daughters.  I have 3.  I thought for sure the last one would be a boy...what's the odds of flipping heads three times in a row?  Nope...three beautiful girls.  They are awesome!

-Mitch

Today: 50 minute hard set on trainer - 5x4' intervals at 20 minute power level with 1' of rest in between.  Followed with a 30' recovery run outside. 35 degrees and in shorts.  Made sure I was warm on top.  Felt great! Almost 1/3 through January.

- Mitch 10 days 13:10'00"
- Joe P 10 days 10:01'33"

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Today 30 minutes slow on treadmill just to log day.  After worked with trainer for 1 hr 4 excercises, 30 sec 10x with a 10 sec rest in between high rep, high intensity.

Plan on working in some long runs later in this week if the weather holds up.

- Mitch 10 days 13:10'00"
- Joe P 10 days 10:01'33"
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- Gabe 9 days 20:47:08" 
- Chris 9 days 13:34:24 
- Carol 9 days 11:34'42"
- Jackie 9 days 10:42'06"
- Jen 9 days 10:37'08" 
- Scott 9 days 10:22'54" 
- Ernesto 9 days 9:43'27"
- Rachel 9 days 9:27'17" 
- Barry 9 days 9:10'04" 
- Joe D 9 days 7:51'52" 
- Joyce 9 days 7:47:18" 
- Jim 9 days 7:27'08" 
----------------------------------- 
- Elizabeth 8 days 9:00'00"
- Charlotte 8 days 7:23'00"
- Samy 8 days 4:59'43" 
----------------------------- 
- Matthew 7 days 6:30'00" 
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- Bruce 5 days 6:06 07" 
- Alfredo 5 days 2:59'17" 
----------------------------- 
- Todd TX 4 Days 3:51'00" 
- William 4 days 3:12'02" 
- Todd 4 days 2:21'30" 
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- Mark H 3 days 2:00'11" 
- Leslie 3 days 1:52'00"

Elizabeth, I know your waiting for a voice of more experience here but thought I'd chime in.  Chris may disagree here but #2 (new shoes) throws a huge red flag for me.  Every time I messed around and delayed getting new sneakers to run in, I would start with one problem or another.  I'm diligent now about replacing my shoes.  My SIL also has PF, I remember her telling me the only time she doesn't have pain is when her shoes are new.  She also mentioned she adds insoles to her shoes about mid life to extend the use a little... HTH's!  

Good father and husband, good triathlete, good coach, and good at work...NOT WORTHY! NOT WORTHY!

Congrats, just as in triathlon, is nice when your hard work is rewarded. Remember when asking for a raise, follow Maffetone and keep you HR low (i.e. don't let them see you sweat).

elizabethk

Question: Does aqua-jogging count for the challenge? My plantar fascitis is starting to act up and I may be relegated to the pool for the next week or so.

Another related question: I dont understand why my PF is flaring now. I trained all summer and fall for a marathon and it never bothered me. And now it is but I'm not running nearly as much as I was. I have three possible reasons: 1) I'm running trails now and the uneven terrain coupled with the hills is aggravating it (I trained for the marathon on fairly flat asphalt bike path); 2) I need new shoes; 3) I started cycling again and something about how I hold my foot or how my bike shoes fit is aggravating it. Thoughts?

My brother has PF, he has not run an inch in 20 years. He said that that it is from the way he sleeps. His MD fitted him for braces her wears at night.

Just a quick update...I did my 1.5 mile run as part of my annual fitness test this morning in 9:20.  The first mile clocked in at exactly 6 minutes and I sort of coasted the last half mile.  I was hoping to be a bit faster but as usual I went blazing away at the gun and had to slow down.  I'll post data for it later in my log when I get home and after my bike workout tonight.

It was The Sufferfest fight club day.

- Mitch 10 days 13:10'00"
- Joe P 10 days 10:01'33"
- Jim    10 days   8:27'16"

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- Gabe 9 days 20:47:08" 
- Chris 9 days 13:34:24 
- Carol 9 days 11:34'42"
- Jackie 9 days 10:42'06"
- Jen 9 days 10:37'08" 
- Scott 9 days 10:22'54" 
- Ernesto 9 days 9:43'27"
- Rachel 9 days 9:27'17" 
- Barry 9 days 9:10'04" 
- Joe D 9 days 7:51'52" 
- Joyce 9 days 7:47:18"  
 
----------------------------------- 
- Elizabeth 8 days 9:00'00"
- Charlotte 8 days 7:23'00"
- Samy 8 days 4:59'43" 
----------------------------- 
- Matthew 7 days 6:30'00" 
----------------------------- 
- Bruce 5 days 6:06 07" 
- Alfredo 5 days 2:59'17" 
----------------------------- 
- Todd TX 4 Days 3:51'00" 
- William 4 days 3:12'02" 
- Todd 4 days 2:21'30" 
----------------------------- 
- Mark H 3 days 2:00'11" 
- Leslie 3 days 1:52'00"

Some folks were asking questions about Jorge's cycling plan from a HR perspective.  At the below link (if it works) is the guide from his website.  Not sure if it is more thorough than the one posted on BT but thought some might benefit from the information.  It contains  a detailed explanation on the HR test and how to manipulate and use the results.

http://db.tt/zPj5wQvM

I'm looking forward to my Winter Cycling Plan to be done so I can get my Sufferfest on.  Can't wait.

Funny, I noticed a guy in the next lane at the pool doing the exact same workout I was today.  Turns out we are in the same swim class on Saturdays.  There are only 10 of us in the class, and this was a different city/pool, but I guess it's a small world when it comes to pools! 

- Mitch 10 days 13:10'00"

- Carol  10 days 12:40'01"
- Joe P 10 days 10:01'33"
- Jim    10 days   8:27'16"

----------------------------------
- Gabe 9 days 20:47:08" 
- Chris 9 days 13:34:24 
- Jackie 9 days 10:42'06"
- Jen 9 days 10:37'08" 
- Scott 9 days 10:22'54" 
- Ernesto 9 days 9:43'27"
- Rachel 9 days 9:27'17" 
- Barry 9 days 9:10'04" 
- Joe D 9 days 7:51'52"
- Joyce 9 days 7:47:18" 
 
----------------------------------- 
- Elizabeth 8 days 9:00'00"
- Charlotte 8 days 7:23'00"
- Samy 8 days 4:59'43" 
----------------------------- 
- Matthew 7 days 6:30'00" 
----------------------------- 
- Bruce 5 days 6:06 07" 
- Alfredo 5 days 2:59'17" 
----------------------------- 
- Todd TX 4 Days 3:51'00" 
- William 4 days 3:12'02" 
- Todd 4 days 2:21'30" 
----------------------------- 
- Mark H 3 days 2:00'11" 
- Leslie 3 days 1:52'00"

Random & Im sure most of you know aboout this site, but for those of you who don't they have some great deals on cycling gear, tri gear.  You just have to look every once in a while because the items up for sale change every 20 minutes or so.

Bonktown.com 

btw I have no affiliation to them.