Ernesto's group - CLOSED (Page 51)
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 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! |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() jdiis - 2011-09-05 9:59 PM Name the bike "Pegasus", meant to be ridden and fly on it.Even though Carol made me get up at 3:30 for my 9:00 race, More importanly, were my successes today: 1) I love my new bike. He is very fast and needs a name. Suggestions anyone? 2) My T2 transition was very good. T1 was long for everyone. 3) My goal was to run the entire run course, NO WALKING. I managed to do that even though so many people were walking. I fought off the demons and kept a smile on my face. 4) I encouraged some participants, spectators and volunteers on the course and gave back to the sport and that was tremendously rewarding for me. 5) My youngest daughter came to see me race and I think she even enjoyed getting picked up at 5 AM. 6) Carol and I met on this forum and are developing a wonderful friendship. 7) I have actually figured out that this is racing and a few times today realized that my bike speed was in excess of 30 MPH. I know that's no biggie for you veteran masculine types, but that's a big woohoo for me! More later. I'm not done learning, so get ready Ernesto! 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. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() markz - 2011-09-06 12:15 AM Mark,Congratulations Jackie!!! So good to hear about the successes of this group. So good you are happy with your bike too, this is a great inspiration to get out and ride! From my perspective... apart from the tangible achievements we can show from time to time, there are other things we cultivate that were inspired by this group and Ernesto's advice. One of them, in my case, is the nutritional side. I am more aware of the junk, sugar, yeast and wheat. This is hard being vegetarian of european origin - bread, pasta, cheese are big in my diet, but knowing I can feed a chronic inflammation in the body makes you think about it (especially these days when I feel joint pain after every run...). As far as running faster, this is another hard one Ernesto... Signing up for short 5k races seems to be a good motivation though! The last one I did felt hard, but what I didn't mention is - I ran almost all the time with a girl who barely passed me in the end. She pushed hard, so did I. What I learned after the race was that she did 7 IMs and her usual time is 11hrs and few minutes! Next time I have to kick her butt in that 5k race! Hope you all had a great weekend!
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? |
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![]() | ![]() ernestov - 2011-09-06 9:10 AM 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. ![]() |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() older2533 - 2011-09-06 10:14 AM 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...ernestov - 2011-09-06 9:10 AM 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. 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? ![]() Cross country skiing is one of the hardest sports out there, that is not a bad idea now that you mention it... Edited by ernestov 2011-09-06 12:12 PM |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 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?
Edited by jdiis 2011-09-06 7:55 PM |
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![]() | ![]() jdiis - 2011-09-06 7:22 PM 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? It's hard for me to compare across different tri's, so instead I look at my competitors. I looked at your age group results. It looks to me like out of 5, you came in first in the run, second on the bike, and third on swim. (not too shabby!) You were best by a lot on the run (By about 3 minutes). The best swim was about 4.5 minutes better than you, and the best bike was 8 minutes better. To me, that says the biggest return is through improving on the bike. All I can say about the Oly vs sprint is that I found the Oly pretty hard. I had never raced any kind of race for longer than 1:38 before. I think my next Oly, I will have a better idea of what's involved when simply trying for that long. I guess I would put it this way. I went into the Oly thinking I had done a tri before (a sprint), so I was experienced and should try to do really well. In retrospect, I should have thought I was new to THIS DISTANCE and treated it more as a learning experience and not beaten myself up so much about not doing it particularly well. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() jdiis - 2011-09-06 7:22 PM 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? Alright, first of all, Chris is right with the bike statement. It amounts to at least 50% of the race (depending on the distance, more or less). Your run will not dramatically improve in such a short period, your swim and bike are the areas where you can improve the most. That said, your swim yardage should be going up to somewhere between 5 to 7K a week split in two to three workouts. Your bike should have at least two key sessions, one being VERY long and the other one VERY intense (spinning could count). Running should be focused on above threshold work and one semi-long run per week, no longer than 9 miles. Is this enough?
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Expert ![]() ![]() ![]() ![]() ![]() | ![]() 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. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 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!
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() jdiis - 2011-09-06 9:48 PM I mean above aerobic threshold (MAF). Your run can only get faster at this point by doing this type of work, maybe some tempo too (for you that would mean around 9:40/mile sustained for 45 or 50 minutes).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!
Edited by ernestov 2011-09-07 7:41 AM |
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Master ![]() ![]() ![]() | ![]() ernestov - 2011-09-06 12:10 PM older2533 - 2011-09-06 10:14 AM 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...ernestov - 2011-09-06 9:10 AM 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. 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? ![]() 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. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() dangremond - 2011-09-07 9:45 AM No thanks, I'll keep my 108 degrees for running. If my boogers freeze, it's time for the treadmill!ernestov - 2011-09-06 12:10 PM older2533 - 2011-09-06 10:14 AM 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...ernestov - 2011-09-06 9:10 AM 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. 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? ![]() 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.
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![]() | ![]() ernestov - 2011-09-07 9:54 AM No thanks, I'll keep my 108 degrees for running. If my boogers freeze, it's time for the treadmill!
It's not your boogers that you need to worry about freezing. Believe me, I know. I KNOW. |
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Master ![]() ![]() ![]() | ![]() older2533 - 2011-09-07 10:17 AM ernestov - 2011-09-07 9:54 AM It's not your boogers that you need to worry about freezing. Believe me, I know. I KNOW. No thanks, I'll keep my 108 degrees for running. If my boogers freeze, it's time for the treadmill!
I was thinking that as I wrote - very valid concern. Been there and done that. |
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Expert ![]() ![]() ![]() ![]() | ![]() dangremond - 2011-09-07 9:23 AM older2533 - 2011-09-07 10:17 AM ernestov - 2011-09-07 9:54 AM It's not your boogers that you need to worry about freezing. Believe me, I know. I KNOW. No thanks, I'll keep my 108 degrees for running. If my boogers freeze, it's time for the treadmill!
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! |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 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. |
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![]() | ![]() I'm in. So what exactly are the rules to the challenge? |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() older2533 - 2011-09-08 6:39 AM I'm in. So what exactly are the rules to the challenge? Simple, the game is consistency, the winner will be the one with the most runs (usually all thirty days), the tie breaker is overall minutes. Another consideration is that you get special credits for racing anything equal or longer to a half marathon (one day before and one day after you're allowed to skip your runs and still count them). |
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![]() | ![]() Saw sports doctor today. Relatively good news. Shin splints. Haven't run since Sunday. After running 6 days a week for 12 week, that feels like forever. Doc wants me to not run until Monday after he treats me again. I will swim until then. Treatment is him digging into the bone with his incredibly strong fingers and manipulating and massaging the muscle underneath and along the shinbone on the inside of my leg above the ankle. Hurts like he11 when he does it, but feels great afterwards. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() older2533 - 2011-09-08 1:24 PM Saw sports doctor today. Relatively good news. Shin splints. Haven't run since Sunday. After running 6 days a week for 12 week, that feels like forever. Doc wants me to not run until Monday after he treats me again. I will swim until then. Treatment is him digging into the bone with his incredibly strong fingers and manipulating and massaging the muscle underneath and along the shinbone on the inside of my leg above the ankle. Hurts like he11 when he does it, but feels great afterwards. Are you swimming only or trying pool running? |
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![]() | ![]() ernestov - 2011-09-08 2:18 PM Are you swimming only or trying pool running? Since Sunday, I haven't done a thing. (Needed rest coincided with craziness associated with first week of school, both for my kids and me.) Since I am going to be starting up running again on Monday, I don't think one week will off will hurt too much regarding running specific muscles, so I think I will swim between now and then, perhaps OWS since it is gorgeous here right now and I don't want to be inside. |
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Master ![]() ![]() ![]() | ![]() 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. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 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!!!!!!! |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() jenputnam - 2011-09-09 10:58 AM Jen,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...
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