Ernesto's group - CLOSED (Page 51)

Wow Jackie! Congratulations! it sounds like you had a blast out there. I  have a feeling you'll not be a "bridesmaid" in your AG for much longer. Outstanding progress.

As far as this group goes, I could not say enough about the contribution Ernesto and you all have been! When Mark talked me into doing the Olympic version of Chicago instead of the sprint, what there was, was panic especially since I didn't know how to swim before December of last year. With Ernesto's guidance I too figured out that I was overtraining. I've run 4 slow marathons and had burnt out as of the last one. Finishing the Chicago Tri has been the most rewarding athletic accomplishment for me since college! I'm looking forward to fully embracing the Maffetone method and losing weight during the "off season". I'd like to someday be able to keep up with the rest of you speedsters! 

T1 is always long in that Lake, it is just too far from the water to the bike. But always keep in mind that it is long for everyone, same as weather conditions, those are factors beyond your control and it shouldn't matter. Only worry about what you can control, heat, wind, course conditions should not be a worry. Competition, nutrition, heat management, sighting, etc. ARE things you need to think about.

Congratulations on your run, having the fastest split is a good sign that you're getting close to the top of the podium.

About the bridesmaid thing, don't set the bar so high yet. Better is to focus in the process and the steps, first place will happen when you least expect it. The other thing is you're still very new to the sport, give yourself time to improve.

Doing 5Ks is always a great way to get some speedwork in the books, and yes, it is meant to hurt from the moment the gun goes off. For an endurance athlete, a 5K is an all out effort, maybe not so much for a newbie, because all they want to do is finish.

It is actually a nice way to get the motivation to go really hard, since those paces are hard to replicate without the competition around you. There used to be a time (back in 2009) when I did a 5 or 10K every weekend and it was great for speed. We could make that a group assignment during the winter months, and do some sort of challenge like who can get the most 5Ks in the bag for the three coldest months of the year. Opinions?

older2533 - 2011-09-06 10:14 AM

ernestov - 2011-09-06 9:10 AM

We could make that a group assignment during the winter months, and do some sort of challenge like who can get the most 5Ks in the bag for the three coldest months of the year. Opinions?

I think Mitch and I will be at a little bit of a disadvantage for this competition, unless you meant a 5k on cross country skis.

Cross country skiing is one of the hardest sports out there, that is not a bad idea now that you mention it...

Race report is up! 

Need some training suggestions for the OLY next month.  I can't get the spacing right, but my min per 100 yard, MPH, and min per mile times are in the table below for all three tris.  Where can I get the most beneficial improvement keeping in mind that the distance is doubling for me?  What kind of training should I be doing in the next 4 weeks?

Hey there, just sneaking a peek here to say a public congrats to you Jackie!  You are a wonderful hostess, and I so enjoyed getting to know you better.  Seeing you place in your age group was icing on the cake!  Looking forward to doing it again together for the Toyota Open in October.

Chris, I also really appreciated reading your comment above.  This race was my first OLY, and I agree, the jump in distance is tough (proof here: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=267437).  I did this one mainly as a learning experience for the next one, and to give myself two chances this year to see if I like the distance.  So I am determined to celebrate the positives and learn from the rest.     

Thanks Chris.  I had done an analysis and sort of determined that I needed to focus on the bike and then the swim.  It was great to have someone confirm it.  I will remember that it's my first Olympic and treat it with the respect that it deserves.

Yes, Ernesto, it's probably enough.  I think I like Pegasus. Just one question, above what threshold?

Thanks Carol, it was wonderfull to have a partner in crime.  I'm really proud of you doing your first OLY.  Can't wait to do it again next month!

ernestov - 2011-09-06 12:10 PM

older2533 - 2011-09-06 10:14 AM

ernestov - 2011-09-06 9:10 AM

We could make that a group assignment during the winter months, and do some sort of challenge like who can get the most 5Ks in the bag for the three coldest months of the year. Opinions?

I think Mitch and I will be at a little bit of a disadvantage for this competition, unless you meant a 5k on cross country skis.

You guys have no races in the winter?!?!?!?! Too cold for ya? Maybe you could run them indoors on the treadmill? I'm just kidding...

Cross country skiing is one of the hardest sports out there, that is not a bad idea now that you mention it...

As long as there is no ice I am game - it is never too cold to run.  You just have to get used to your mucus freezing in your nose and your water freezing before you can drink it.

I was thinking that as I wrote - very valid concern.  Been there and done that.

LOL, fortunately I don't have to worry about that down here in Guatemala!

Jackie, Barry and Carol, congratulations on your recent triathlons and very good results, great job!

Gang,

My triathlon team has a challenge during the month of November, it is called 30X30X30 (it means 30 runs in 30 days, at least 30 minutes long). I believe this would be a good alternative to the "who can bag the most 5Ks". Running frequency in the winter is KEY to speed adaptation, the trick is not to make the runs much longer than thirty minutes so to keep cycling and swimming (if any) going. Avoiding burnout is necessary, so speedwork and long runs don't come in the picture that much.

Who's in? Speed is not a tie breaker, only duration. This way the field is leveled. I'd like to extend the challenge here, the winner gets an aluminum foil medal and bragging rights.

Also, the winter months are crucial for building bike speed. For those of you enduring harsh conditions out there the indoor trainer is PERFECT for this, because sessions are meant to be kept short and hard. Chris, this is your golden opportunity to get fast before the next season begins. Starting May you can start riding outdoors and putting longer stuff in.

I think I'm in for the November challenge.  I will likely have my knee checked in the next month and if the doc is okay with me running I'll do it. 

Regarding cycling - I can't recommend Coach Jorge's winter cycling program enough.  I think the link may have been posted in this thread already - but it is exactly what Ernesto was recommending - short intense workouts designed to increase your power.  I was able to keep running during the program (but was not attempting every day).

I would almost suggest that November could be a month to build running consistency while maintaining swimming and cycling.  December could be the point to begin the Winter cycling program while running and swimming on top. 

Hey gang-

Well I'm still here.  Moving to CO has been a real transition.  I have been so overwhelmed with trying to be a team Mom for my son's football team, volunteer at the schools and train, cook and be at practices it's hard to check in.  

So about that...  HELP!!!!!!  I have been here since July and my training really locked in about 2 weeks ago as far and all 3 sports, I train 2 times a day on Tues wed Thurs.  Off on Mondays.  Before that I was just getting out there and running and going on the trainer with the spinervals.  

I added 5 points to MAF because it's been a year (although not as hard core as now).  It seems this week I haven't been able to run slow enough to keep my heart rate there.  I know I have all these hills but I had to walk the entire way back yesterday and today to keep it in range.  Also yesterday's run was 47degrees and today's was the same but the sun was out so it felt warm.  Do I just keep pushing in hopes to one day be able to run?  I am going to the track again on Sunday in hopes to see what's going on but this is depressing.  

Chris, Gabe and Barry- I know I'm late but great races all of you!!!!!!!

Allow yourself to train above MAF for a while to get the muscular fitness in, the cardiovascular fitness is something you can work on later. The track is a good way to stay at more even HR, even if it is above the aerobic numbers.

It's a good time for you to shoot for consistency. The only way to get fit is by showing up, even the most perfect workout means nothing if it's the only one in the week. Since you're not going to be racing for a while, try and build your base and don't worry a lot about HR for now. Later on different story...