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Ernesto's group (third season) - CLOSED (Page 48)
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 2012-01-13 10:22 AM in reply to: #3988187 |
Master  3022  |  Subject: RE: Ernesto's group (third season) - CLOSEDernestov - 2012-01-13 9:56 AM This is where it starts to get tough for a few days. Between now and maybe day 20 you will struggle a bit to get your workout in, the solution is to take it easy especially if you're not used to these volumes. Use the weekend to sleep more, eat well and make sure you back off the pace if you're tired. Thirty minutes does the trick, never forget that. The real benefits of this challenge are yet to be seen for most, they are evident in the last few days. So funny you posted that this morning. My alarm went off this morning at 5:00 and for the first day this month my legs felt heavy and sore. I knew that I had a swim planned at lunch so I have an opportunity to get my 30 minutes in while resting my legs for a day. So I am forbidding myself from running or cycling today. It's always good to remind yourself that missing a workout here or there is not the end of the world. maintaining the consistency is what its about. Looking forward to some nice endurance runs and rides this weekend! Ernesto - have fun on your 70 miler! |
| 2012-01-13 10:42 AM in reply to: #3942748 |
Master 1780    Boynton Beach, FL | Subject: RE: Ernesto's group (third season) - CLOSED My wife is back from the conference, so I am back to my 5:30 am training sessions. Swam 1,600, 16x50 and 8x100 intervals. Felt good about my swim session for first time in a while. - Rachel 13 days 14:57'15" |
| 2012-01-13 11:20 AM in reply to: #3942748 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED Had to to the hill training at the gym agfain. Winds and gust nearly knocked me down this morning. 46min with 8 sets @ 8:34 with a 7% incline. active recovery at 2 min or so and a 15 min WU and a short WD. Avg pace of the entire workout was 13:38. - Rachel 13 days 14:57'15" - Jen 13 days 14:45'25" - Joe P 13 days 13:14'34" |
| 2012-01-13 12:55 PM in reply to: #3988575 |
Expert 2811 | Subject: RE: Ernesto's group (third season) - CLOSED 4" of snow on top of ice 17F outside. 5 mile run. - Rachel 13 days 14:57'15" - Jen 13 days 14:45'25" - Joe P 13 days 13:14'34" ------------------------------- |
| 2012-01-13 12:59 PM in reply to: #3988814 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED Today - 30' minute swim at lunch. - Mitch 13 days 16:45'00"- Rachel 13 days 14:57'15" - Jen 13 days 14:45'25" - Joe P 13 days 13:14'34" - Jim 13 days 10:47'48" ------------------------------- Edited by dangremond 2012-01-13 1:01 PM |
| 2012-01-13 1:19 PM in reply to: #3988814 |
Expert 2811 | Subject: RE: Ernesto's group (third season) - CLOSED ok Maffletonias, I have a heart rate monitor (first time since April 8 2011) and applied it to todays run, and I saw how it works with what I know about my own body. Some caveats first. I have never tracked my heart rate, eventhough I had a monitor I did not use it properly. I used it more as a novelty instead of a training tool. Second the conditions today were horrid. there was 4" of snow on top of ice, 17F outside. Since this was our first real snow every photographer and Septuagenarian in NE Michigan was going out to the lighthouse to take pictures of it in the snow, so I had to keep stepping off the road and run in heavy snow every time a car passed. So I have sudden jumps in heart rate or sudden drops in pace. I did see how the theory corresponds with what I already know about my performance. I started going on the pace I would use for longer runs, based on my beathing patterns. Back in the 80's I was taught to use a breathing rhythm to set a consistant pace. After my 15 year hiatus from all form exercise and I resumed running, I went back to that same type of pattern. Technically my heart rate is supposed to be 135bpm, I averaged 140 today. I will throw in a but here. I read that if you have exercised 6-7 days a week consistantly for more than 1 year you can add 5 bpm. So, I felt entitled to give myself the extra 5 beats. I did find that I good pavement I would have a faster pace and lower heart rate, but that was a conditional issue, not some super anatomy issue. I just found this interesting. I will read your book now. Still not drinking the cool aid. Edited by JBacarella 2012-01-13 2:43 PM |
| 2012-01-13 1:20 PM in reply to: #3942748 |
Expert 1608 Grapevine, Texas | Subject: RE: Ernesto's group (third season) - CLOSED 12 mile run this morning....last long run before Carlsbad Half. Ran most of it easy and the last 3 at 10 sec faster than what I hope is my HM pace. Felt great except at the end - Carol 13 days 17:33'50" - Mitch 13 days 16:45'00" ------------------------------- Edited by squirt 2012-01-13 1:22 PM |
. Very happy to be at this point after the down time from the ankle sprain. Now just have to keep from tripping over the rug or something equally dumb in the next week. | 2012-01-13 1:38 PM in reply to: #3988824 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED I did a five mile runch today in 44'22", right below the heart rate sweet spot, pretty easy ahead of the big ride tomorrow with the fast dudes. - Mitch 13 days 16:45'00" - Jim 13 days 10:47'48" ------------------------------- |
| 2012-01-13 1:43 PM in reply to: #3988953 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED ernestov - 2012-01-13 1:38 PM I did a five mile runch today in 44'22" What a great term! runch: A run at lunch. |
| 2012-01-13 1:59 PM in reply to: #3988966 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED chris2533 - 2012-01-13 1:43 PM I've been saying that at work for a while, people here laughs at me. I guess that maybe I'll have the last laugh as they have their heart attacks! ernestov - 2012-01-13 1:38 PM What a great term! runch: A run at lunch. I did a five mile runch today in 44'22"  |
| 2012-01-13 2:40 PM in reply to: #3989017 |
Expert 2811 | Subject: RE: Ernesto's group (third season) - CLOSED chris2533 - 2012-01-13 1:43 PM ernestov - 2012-01-13 1:38 PM What a great term! runch: A run at lunch.I did a five mile runch today in 44'22" I've been saying that at work for a while, people here laughs at me. I guess that maybe I'll have the last laugh as they have their heart attacks! I love that term! So is there a copyright for it. Most of my training is done during the traditional lunch, since I don't eat or socialize during that time, calling it lunch seems misleading. |
| 2012-01-13 2:40 PM in reply to: #3942748 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED Who here is on Athlinks.com? Sort of the facebook for endurance type races - it tracks all your races, performance, etc. Chris, Ernesto and Jen are "friends" of mine on the site. I'd be happy to link up with the rest of the group. If you search for Mitchell Dangremond you can then send me a request. Thanks! |
| 2012-01-13 2:42 PM in reply to: #3942748 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED Of course, "runch" is also what Scooby-Doo eats in the middle of the day. |
| 2012-01-13 2:57 PM in reply to: #3942748 |
Veteran 149 | Subject: RE: Ernesto's group (third season) - CLOSED Speaking about Maff I have a question... Im only 1/3 done w book so maybe he gets into this, but it's something that will effect my training now... My MAF rate = 148 He says you MAF heart rate should be the same number for all sports, but when I cycle (or at least what I have done w monitor on trainer) I find that if I was to ride at a heart rate of 148 I would be almost at full torque (80% +). I did an all out test on the trainer for 30 minutes and my average rate was 144. I know I couldnt keep up 148 for a long period of time without becoming exhausted. Which is weird because when I run I can easily get my heart range into 148 with little effort. Why would my rate on the trainer vs running vary so much? Is it because of the lack of cycling? Maybe just because im on the trainer? Any suggestions? |
| 2012-01-13 3:07 PM in reply to: #3989155 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED Jrdimaur - 2012-01-13 2:57 PM Speaking about Maff I have a question... Im only 1/3 done w book so maybe he gets into this, but it's something that will effect my training now... My MAF rate = 148 He says you MAF heart rate should be the same number for all sports, but when I cycle (or at least what I have done w monitor on trainer) I find that if I was to ride at a heart rate of 148 I would be almost at full torque (80% +). I did an all out test on the trainer for 30 minutes and my average rate was 144. I know I couldnt keep up 148 for a long period of time without becoming exhausted. Which is weird because when I run I can easily get my heart range into 148 with little effort. Why would my rate on the trainer vs running vary so much? Is it because of the lack of cycling? Maybe just because im on the trainer? Any suggestions? This is common. I have exactly the same experience. In my case, I think the reason is that the weak link when I'm cycling is not cardio-vascular fitness. It's the legs. So if I go full out, the legs give out before "total system" does. When running, the weak link is the cardio-vascular fitness. |
| 2012-01-13 3:21 PM in reply to: #3989175 |
Veteran 149 | Subject: RE: Ernesto's group (third season) - CLOSED chris2533 - 2012-01-13 4:07 PM Jrdimaur - 2012-01-13 2:57 PM This is common. I have exactly the same experience. In my case, I think the reason is that the weak link when I'm cycling is not cardio-vascular fitness. It's the legs. So if I go full out, the legs give out before "total system" does. When running, the weak link is the cardio-vascular fitness. Speaking about Maff I have a question... Im only 1/3 done w book so maybe he gets into this, but it's something that will effect my training now... My MAF rate = 148 He says you MAF heart rate should be the same number for all sports, but when I cycle (or at least what I have done w monitor on trainer) I find that if I was to ride at a heart rate of 148 I would be almost at full torque (80% +). I did an all out test on the trainer for 30 minutes and my average rate was 144. I know I couldnt keep up 148 for a long period of time without becoming exhausted. Which is weird because when I run I can easily get my heart range into 148 with little effort. Why would my rate on the trainer vs running vary so much? Is it because of the lack of cycling? Maybe just because im on the trainer? Any suggestions? Thanks, that makes sense. I will say it is more of a leg tired feeling then a gasping can't breath talk / feeling. I need to cycle more. |
| 2012-01-13 3:29 PM in reply to: #3989117 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (third season) - CLOSED dangremond - 2012-01-13 2:40 PMWho here is on Athlinks.com? Sort of the facebook for endurance type races - it tracks all your races, performance, etc. Chris, Ernesto and Jen are "friends" of mine on the site. I'd be happy to link up with the rest of the group. If you search for Mitchell Dangremond you can then send me a request. Thanks! Mitch, I'm there under Gabriel Biguria, will look you guys up when I get back into the City. Had to go down today to our shrimp hatchery in the Pacific Coast early in the morning today and bailed on my morning training. Will try to hit the gym when I get back tonight, but it is "date night" with my wife, so it will be cutting it short. |
| 2012-01-13 3:46 PM in reply to: #3989223 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (third season) - CLOSED Jrdimaur - 2012-01-13 4:21 PM I also would add form to the equation. If you have good form and a smooth stroke, you are maximizing the efficiency of the machine and not losing power. Training with power makes this very clear as you can see how bad form results in less power even if cadence remains consistent. Try spinning at high cadence of 120+ in an easy gear and see if you can pedal smoothly with no bouncing in the saddle and no dead spot in your stroke. Not that easy. The best sprinters in cycling can ride north of 160+ rpm (albeit for very short periods of time) and generate huge power numbers. Of course, It also helps to be tall, emaciated and have tree trunks for legs.chris2533 - 2012-01-13 4:07 PM Jrdimaur - 2012-01-13 2:57 PM This is common. I have exactly the same experience. In my case, I think the reason is that the weak link when I'm cycling is not cardio-vascular fitness. It's the legs. So if I go full out, the legs give out before "total system" does. When running, the weak link is the cardio-vascular fitness. Speaking about Maff I have a question... Im only 1/3 done w book so maybe he gets into this, but it's something that will effect my training now... My MAF rate = 148 He says you MAF heart rate should be the same number for all sports, but when I cycle (or at least what I have done w monitor on trainer) I find that if I was to ride at a heart rate of 148 I would be almost at full torque (80% +). I did an all out test on the trainer for 30 minutes and my average rate was 144. I know I couldnt keep up 148 for a long period of time without becoming exhausted. Which is weird because when I run I can easily get my heart range into 148 with little effort. Why would my rate on the trainer vs running vary so much? Is it because of the lack of cycling? Maybe just because im on the trainer? Any suggestions? Thanks, that makes sense. I will say it is more of a leg tired feeling then a gasping can't breath talk / feeling. I need to cycle more. |
| 2012-01-13 3:54 PM in reply to: #3942748 |
Regular 200 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED Today's workout was the same as Wednesday: 8 x 1 min hills @ 2 min active recovery. 4.92 miles in 42 minutes in total.
- Mitch 13 days 16:45'00" ------------------------------- |
| 2012-01-13 4:00 PM in reply to: #3989273 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED scottputnam - 2012-01-13 3:54 PM Hey Scott, what are your riding plans for the summer? It seems that long rides is the missing piece of your training. Of course, you're going through a brutal winter and the drainer is not the best place to put anything over 2 hours...Today's workout was the same as Wednesday: 8 x 1 min hills @ 2 min active recovery. 4.92 miles in 42 minutes in total.
Edited by ernestov 2012-01-13 4:05 PM |
| 2012-01-13 4:23 PM in reply to: #3942748 |
Expert 1608 Grapevine, Texas | Subject: RE: Ernesto's group (third season) - CLOSED "Runch", I like it! I think there was a simulpost, so adding my time back in below: - Carol 13 days 17:33'50" - Mitch 13 days 16:45'00" ------------------------------- |
| 2012-01-13 4:47 PM in reply to: #3942748 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (third season) - CLOSED Ernesto - In your carb deprived state, what do you do for nutrition on a 70 mile ride? Edited by JoePetto 2012-01-13 4:48 PM |
| 2012-01-13 5:16 PM in reply to: #3989371 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED JoePetto - 2012-01-13 4:47 PMErnesto - In your carb deprived state, what do you do for nutrition on a 70 mile ride? If you read the book, you'll know that the one instance where you're allowed to go hard into carbs is during training and racing. For a ride like that, it's right about 1,000 calories, consisting of perpetuem, heed, bonk breaker bars and two or three caffeinated gels. The bike is a rolling buffet for me, energy consumption is outrageous so you need to put some back.Edited by ernestov 2012-01-13 5:21 PM |
| 2012-01-13 7:30 PM in reply to: #3989413 |
Veteran 149 | Subject: RE: Ernesto's group (third season) - CLOSED Ran for 43 minutes. Focusing on Heart rate. Question: Obviously on the garmin you can set a heart rate limit that the watch beeps when you go above that number. If you listen to music when you run what do you do? Can you still hear the beep?
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| 2012-01-13 7:43 PM in reply to: #3989413 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (third season) - CLOSED ernestov - 2012-01-13 6:16 PM JoePetto - 2012-01-13 4:47 PMErnesto - In your carb deprived state, what do you do for nutrition on a 70 mile ride? If you read the book, you'll know that the one instance where you're allowed to go hard into carbs is during training and racing. For a ride like that, it's right about 1,000 calories, consisting of perpetuem, heed, bonk breaker bars and two or three caffeinated gels. The bike is a rolling buffet for me, energy consumption is outrageous so you need to put some back.I read that part of the book and assumed as much as I have been hitting gels for the early morning workouts - coffee can only get you so far |
Just wanted to confirm that I wasn't missing something. 5 days into this diet and I am down 4.5 pounds (155.5lbs) - which is actually my goal race weight. I recognize that it is temporary state, but I see the benefits as I am getting crazy lean fast.
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