Ernesto's group (third season) - CLOSED (Page 44)

Spin class and a run that got cut a little short by darkness, but a good day all in all.  I also have a 1/2 mary on 1/22, so read with interest the last week tips from you Ernesto.  Thank you!

- Chris 11 days 15:36:46

- Mitch 11 days 14:50'00"

- Carol 11 days 14:23'37"

- Jen 11 days 12:59'24"

- Rachel 11 days 11:23'58"

- Ernesto 11 days 11:07'07"

- Joyce 11 days 9:44:37"

- Jim 11 days 9:18'23"

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- Gabe 10 days 21:47:08"

- Scott 10 days 11:58'23"

- Jackie 10 days 11:12'18"

- Elizabeth 10 days 10:25

- Joe P 10 days 10:01'33"

- Barry 10 days 9:40'04"

- Joyce 10 days 8:37:18"

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- Charlotte 9 days 8:33'00"

- Joe D 9 days 7:51'52"

- Matthew 9 days 8:25'00"

- Samy 9 days 5:37'42"

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- Bruce 6 days 6:36 07"

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- Alfredo 5 days 2:59'17"

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- 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

- Chris 11 days 15:36:46

- Mitch 11 days 14:50'00"

- Carol 11 days 14:23'37"

- Jen 11 days 12:59'24"

- Rachel 11 days 11:23'58"

- Ernesto 11 days 11:07'07"

- Joe P 11 days 10:39'33"

- Joyce 11 days 9:44:37"

- Jim 11 days 9:18'23"

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- Gabe 10 days 21:47:08"

- Scott 10 days 11:58'23"

- Jackie 10 days 11:12'18"

- Elizabeth 10 days 10:25

- Barry 10 days 9:40'04"

- Joyce 10 days 8:37:18"

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- Charlotte 9 days 8:33'00"

- Joe D 9 days 7:51'52"

- Matthew 9 days 8:25'00"

- Samy 9 days 5:37'42"

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- Bruce 6 days 6:36 07"

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- Alfredo 5 days 2:59'17"

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- 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

Running at MAF take two! Did 3 miles at 14:06 avg pace, Avg HR 143, max HR 149 (I caught myself not paying attention and speeding up during last mile - was able to bring down HR to 143 immediately after slowing down). Still not at MAF target of 137, but more than 20 BPM lower than normal, and able to keep it around 142-144 for most of the run. Question: Is it normal to slow down to keep HR near target, or should I try to keep a steady pace during all the run? First mile at 13:25 pace, 2nd mile at 14:10, 3rd mile at 14:43.

Today feeling better and I got in a good interval run at the track in the morning (8 X 1K) for 59:17, 6.91Mi + a night indoor swim , 2,500 for 1:00 (30 min free style, 30 min with paddles) 

- Gabe 11 days 23:46:25"
- Chris 11 days 15:36:46
- Mitch 11 days 14:50'00"
- Carol 11 days 14:23'37"
- Jen 11 days 12:59'24"
- Rachel 11 days 11:23'58"
- Ernesto 11 days 11:07'07"
- Joe P 11 days 10:39'33"
- Joyce 11 days 9:44:37"
- Jim 11 days 9:18'23"
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- Scott 10 days 11:58'23"
- Jackie 10 days 11:12'18"
- Elizabeth 10 days 10:25
- Barry 10 days 9:40'04"
- Joyce 10 days 8:37:18"
- Samy 10 days 6:20'00"
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- Charlotte 9 days 8:33'00"
- Joe D 9 days 7:51'52"
- Matthew 9 days 8:25'00"
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- Bruce 6 days 6:36 07"
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- Alfredo 5 days 2:59'17"
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- 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

I understand, and I am here for the long run (literally and figuratively). So start training the right way it is. However, I am leaning towards doing the race in February anyways. I do feel that having that race day target gives me some extra motivation.

My objective for the first race was always to finish and have fun, with secondary objective of time targets. I know myself well enough that no matter how it goes, it will make me love this sport even more. If I struggle, or run what I could consider a sub-par race, it will add more fuel to the training fire. If I do well, then I would be eager to race again once I improve my aerobic engine (imagine the possibilities!). Either way, i will acquire experience with racing, transition, OW group swims, pace, etc. that i can use for the next race (which will probably be May/June). I have never participated in an organized race of any kind, so the experience will be more than welcome.

BTW, I truly appreciate all the feedback and support. I might seem a  little aprehensive or combative sometimes, but I like to understand all aspects of what I do (analytical mind), and there are a lot of new things going around with the 3 sports. The biggest surprise for me so far is that I am actually enjoying the training a great deal, even if I have to get up at 5:30 am to do it. So that bodes well. In the end, I would (in most cases) do what you suggest, as I understand that you guys not only have more experience, but make suggestions with my best interest in mind. But I also need to take into account what I know about myself, and make sure it fits.

I think I am in a MUCH better position thanks to your suggestions (and that of the rest of the group)after less than 1 month belonging to this group, and have no doubt that in 6 months or so I will be sending you gift baskets after I fully understand and experience the benefits of training right from the start. In the mean time, when I run at MAF, can I wear a sign that says "Don't Laugh - I am faster than this - Ernesto made me do it!"?

Today was a hill repeat workout on the dreadmill thanks to the weather.  8x1min hills at 7% grade in 6:31/mile pace with 2 min active recoveries at 9:05/mile pace.  10 minute warmup and cooldown made for 42 total minutes and 4.92 miles total distance.  The legs felt recovered from yesterday so that was a good sign.

As far as trainers go, Jennie and I both have CycleOps fluid trainers (our 1st anniversary presents to each other).  I have a Michelin Lithion tire on my trainer wheel and it is holding up like a champ.

- Gabe 11 days 23:46:25"
- Chris 11 days 15:36:46
- Mitch 11 days 14:50'00"
- Carol 11 days 14:23'37"
- Jen 11 days 12:59'24"
- Scott 11 days 12:40'23"
- Rachel 11 days 11:23'58"
- Ernesto 11 days 11:07'07"
- Joe P 11 days 10:39'33"
- Barry 11 days 10:32'51"
- Joyce 11 days 9:44:37"
- Jim 11 days 9:18'23"
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- Jackie 10 days 11:12'18"
- Elizabeth 10 days 10:25
- Joyce 10 days 8:37:18"
- Samy 10 days 6:20'00"
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- Charlotte 9 days 8:33'00"
- Joe D 9 days 7:51'52"
- Matthew 9 days 8:25'00"
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- Bruce 6 days 6:36 07"
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- Alfredo 5 days 2:59'17"
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- 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

I can relate you where you are right now.  2 years ago I couldn't run at all.  After knee surgery in college then and turning around and tweaking it again, I was told if I wanted to walk in my 30's, I'd stop running...PERIOD!  So I did...  until Scott sent me a book called Running for Mortals.  I followed the plan and eventually I was running.  A friend and I decided to do a Tri and with me barely running again, unable to swim a lick, and a second hand road bike that was to big I completed my first sprint....  Fell in love with the sport.  It hasn't been until last year that I was able to train, but still struggled.  Ernesto and the forum (not to mention my beloved husband's support) got me turned around and and finally training right. I could still have been training without a good aerobic base had I not been blessed with this group and information.  Scott has been running over 20 years and hearing me talk about HR running and the group so much, he spent the past 6 months running at 180-age.  Even he has seen a difference in his performance

- Gabe 11 days 23:46:25"
- Chris 11 days 15:36:46
- Mitch 11 days 14:50'00"
- Carol 11 days 14:23'37"
- Jen 11 days 12:59'24"
- Scott 11 days 12:40'23"
- Rachel 11 days 11:23'58"
- Ernesto 11 days 11:07'07"
- Joe P 11 days 10:39'33"
- Barry 11 days 10:32'51"
- Joyce 11 days 9:44:37"
- Jim 11 days 9:18'23"
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- Jackie 10 days 11:12'18"
- Elizabeth 10 days 10:25
- Joyce 10 days 8:37:18"
- Samy 10 days 6:20'00"
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- Charlotte 9 days 8:33'00"
- Joe D 9 days 7:51'52"
- Matthew 9 days 8:25'00"
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- Bruce 6 days 6:36 07"
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- Mark H 5 days 3:34'11
- Alfredo 5 days 2:59'17"

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- Todd TX 4 Days 3:51'00"
- William 4 days 3:12'02"
- Todd 4 days 2:21'30"
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- Leslie 3 days 1:52'00

Jim, thanks for your comment here and to be training for my first IM at this point in time just happens to be very convenient for the challenge.   However, we do have some very impressive friends here that have actually prepared for and completed Ironman's before like Ernesto, Mark Z, Scott (any others?) as well as some others that put in incredible amounts of miles in preparation for their races, like Chris.  I think you nail the most important point when you mention that we are really competing against ourselves, and when we push ourselves to maintain the frequency that the challenge requires, we all win at the end!  I love to see how for example, you are now pushing yourself and even adjusting your weekend plans in advance in order to accommodate your workouts!  I"m pretty sure that we will all be trilled at the end of the challenge  when we get to experience the positive impact it has had on our endurance and overall fitness (in addition to getting our rest days back ).  Finally, I think almost all of us in Ernesto's group that did this challenge in November ended up with PR's in our races during the month of the challenge.  It will be interesting to see how it impacts our upcoming races.  To that respect, who is racing in January so that we can track your progress?  

I am debating on a 5k right now.  Getting ready to start speedwork and I don't have a 5k at this altitude to use for basing my time.  The one I did in November I stopped and walked with my daughter and it ended up being a 10 min pace.

Moonlight Run tonight 4.65 miles.  I'm running my first HM on Jan 29, the 3M.  Shooting for under 2 hours.  Thanks Ernesto for the tips.

- Gabe 11 days 23:46:25"
- Chris 11 days 15:36:46
- Mitch 11 days 14:50'00"
- Carol 11 days 14:23'37"
- Jen 11 days 12:59'24"
- Scott 11 days 12:40'23"
- Jackie 11 days 12:12'49"
- Rachel 11 days 11:23'58"
- Ernesto 11 days 11:07'07"
- Joe P 11 days 10:39'33"
- Barry 11 days 10:32'51"
- Joyce 11 days 9:44:37"
- Jim 11 days 9:18'23"
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- Elizabeth 10 days 10:25
- Joyce 10 days 8:37:18"
- Samy 10 days 6:20'00"
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- Charlotte 9 days 8:33'00"
- Joe D 9 days 7:51'52"
- Matthew 9 days 8:25'00"
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- Bruce 6 days 6:36 07"
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- Mark H 5 days 3:34'11
- Alfredo 5 days 2:59'17"

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- Todd TX 4 Days 3:51'00"
- William 4 days 3:12'02"
- Todd 4 days 2:21'30"
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- Leslie 3 days 1:52'00

I know that feeling.  When I was out for my run last week I ran past a man who said "come on - let's see a sprint".  I just laughed and said "that's not how I do it".  Of course he didn't know I was half way through an 11 mile run because I was barely sweating and only slightly out of breath...

In the saddle at 4:40 am and 1hr 33' on the trainer.  3 x 20' in the sweet spot - all aerobic.  

- Joe P 12 days 12:02'34" 

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- Gabe 11 days 23:46:25"
- Chris 11 days 15:36:46
- Mitch 11 days 14:50'00"
- Carol 11 days 14:23'37"
- Jen 11 days 12:59'24"
- Scott 11 days 12:40'23"
- Jackie 11 days 12:12'49"
- Rachel 11 days 11:23'58"
- Ernesto 11 days 11:07'07"
- Barry 11 days 10:32'51"
- Joyce 11 days 9:44:37"
- Jim 11 days 9:18'23"
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- Elizabeth 10 days 10:25
- Joyce 10 days 8:37:18"
- Samy 10 days 6:20'00"
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- Charlotte 9 days 8:33'00"
- Joe D 9 days 7:51'52"
- Matthew 9 days 8:25'00"
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- Bruce 6 days 6:36 07"
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- Mark H 5 days 3:34'11
- Alfredo 5 days 2:59'17"

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- Todd TX 4 Days 3:51'00"
- William 4 days 3:12'02"
- Todd 4 days 2:21'30"
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- Leslie 3 days 1:52'00

Sirgab 

It will be interesting to see how it impacts our upcoming races.  To that respect, who is racing in January so that we can track your progress?  

I have a 15 mile night trail run scheduled for the 21st. I bailed on this race last year because it was 2 F and -15 F(or something like that) with windchill.

I am signed up for a 10K on Saturday and a 15K on the 22nd as a part of the seven races that my wife gave me for Christmas but I feel that my high end is not good mostly because I am dieting, as long as I keep the pace within the MAF range I can go on for long, but if I'm tapping into my AnT I get exhausted pretty much immediately.

I'm still thinking about it, I might bail out of one or both.

Today: 60' Trainer ride (40' main set consisting of 5'@ 80-85% CP and 5' @ 75-80% CP alternating); followed by 25 minutes on Treadmill.  Saw my lowest HR to date for my standard pace on treadmill (144 @ 9:55 pace).  What's surprising to me is that I have been able to handle the volume that I have been doing.  I felt good the first week but have been watching for signs that the wheels are starting to come off the proverbial bus.  My legs feel a bit heavy in the evenings but after a night of rest I've been ready to go again.  I am completely enjoying training right now and am very excited that I got back in the pool yesterday and looking forward to weaving a bit of speed back into my run workouts.  I think that November's challenge with a recovery in December really amped up my bodies ability to train in a consistent fashion at higher volume - I never would have suspected it.  Thanks Team!

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- Gabe 11 days 23:46:25"
- Chris 11 days 15:36:46
- Carol 11 days 14:23'37"
- Jen 11 days 12:59'24"
- Scott 11 days 12:40'23"
- Jackie 11 days 12:12'49"
- Rachel 11 days 11:23'58"
- Ernesto 11 days 11:07'07"
- Barry 11 days 10:32'51"
- Joyce 11 days 9:44:37"
- Jim 11 days 9:18'23"
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- Elizabeth 10 days 10:25
- Joyce 10 days 8:37:18"
- Samy 10 days 6:20'00"
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- Charlotte 9 days 8:33'00"
- Joe D 9 days 7:51'52"
- Matthew 9 days 8:25'00"
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- Bruce 6 days 6:36 07"
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- Mark H 5 days 3:34'11
- Alfredo 5 days 2:59'17"

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- Todd TX 4 Days 3:51'00"
- William 4 days 3:12'02"
- Todd 4 days 2:21'30"
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- Leslie 3 days 1:52'00

I have been listening to the on going discussions about Maffletone, and read a couple of acticles, and I have a few questions.

-Does this training method apply to all three disciplines? If so, then how?

-I read how to do the intitial running test in a Mark Allen article, so, what is the test for the bike and swim?

-I have seen some run tests posted that show minimal improvement after the first month, is that typical, or is that just the result of consistant training?

-How does hydration affect heart rate when using this method?

-I saw a criticism that compared Maffletone to BMI, basically,stating it is good if you are just starting, but it is overgeneralized, especially if you already have a strong heart rate. How do you address that?

-I also, saw that in the 3 week tests the people had a consistant time for miles 1-5, do others get similiar results (I tend to rabbit and then fade and I would like to make that go away)?

-How does it compare to the run walk method for distance and time?

Keep doing what you're doing, keep the easy stuff easy and the hard workouts hard. Seems stupid to say but many athletes cannot grasp the concept and they go too hard on their easy days and too easy on their hard days.