Ernesto's group (4th season) - Closed (Page 62)

Very easy spin around White Rock Lake to rest for tomorrow's race, very stressed out for other reasons but it will get better.

- MatthewS: S 1 / B 2 / R 0/ Rest Days 0 ; Total = 3; 02:57'00"  
- Scott: S:1, B:1, R:0 Rest:0 Total:2  Total time: 1:30:00
- Jennie P   : S 0/ B  0/ R 1/  Rest Days 0;  Total = 1 : 00:39'21
- Scott P     : S 0/B 0/R 1/ Rest days 0; Total = 1; 0:33'59"
- Gabe        :  S 1 / B 1 / R 1/ Rest Days 0 ; Total = 3 ; 02:17'00"  
- Barry       :  S 1 / B 0 / R 1/ Rest Days 0 ; Total = 2 ; 01:31'09"
- Ernesto    :  S 0 / B 1 / R 0/ Rest Days 1 ; Total = 1 ; 01:17'04"

Start VERY slowly.  I mean 1/2 mile or less for your first run.  Even better if you can just walk in them for a week or two to get used to stepping toe to heel instead of heel to toe.  You can still run in your regular shoes to keep fitness, just gradually increase the amount of time you spend in the Five Fingers at the beginning or end of your normal runs.  I made the switch a couple of years ago and started way too fast.  My first run was 5k.  I was in pain for a couple of weeks in my calves getting over that.  Now I swear by them, even for marathon distance.  Which model did you get?  I wear three different ones depending on terrain.

- MatthewS: S 1 / B 2 / R 0/ Rest Days 0 ; Total = 3; 02:57'00"  
- Scott:         S:1, B:2, R:1 Rest:0 Total:4  Total time: 3:13:45
- Jennie P   : S 0/ B  0/ R 1/  Rest Days 0;  Total = 1 : 00:39'21
- Scott P     : S 0/B 0/R 1/ Rest days 0; Total = 1; 0:33'59"
- Gabe        :  S 1 / B 1 / R 1/ Rest Days 0 ; Total = 3 ; 02:17'00"  
- Barry       :  S 1 / B 0 / R 1/ Rest Days 0 ; Total = 2 ; 01:31'09"
- Ernesto    :  S 0 / B 1 / R 0/ Rest Days 1 ; Total = 1 ; 01:17'04"

Race this morning. Second in age group in this race again this year despite running it faster than last year.  Different guy beat me though. Hour on the drainer this afternoon.

Ernesto et al....

So this is the first race post starting MAF training.  I know that I have not done a full base period so far, but I was wondering if this is what I should expect for the rest of the season.  I felt heavy for the whole race today despite feeling well rested.  I felt like my breathing was a bit labored at the pace I wanted to run and at the end of 10k, I didn't really have much left to give when the guy 10 feet ahead of me decided to surge to the finish, I couldn't keep up with him.  My heart rate was in the 160 range for the entire race which was pretty flat.  ( train at MAF 138) I am a little worried now that I'm thinking about the results, that I am under trained to race my tri in two weeks. Thoughts? Should I worry?  Should I even attempt to race in two weeks, or just do this next race to run it?

Rode strong today despite a fairly stiff head wind (~1hr 45mins).  First time with the aero helmet.  Really liked it, but makes you feel like you better be hauling a$$.  Had a nice uninterrupted stretch (15 miles) where I held 22 mph.  Also went sockless and no problems to speak of.  

My plan has me off the next two days straight, which sounds good to me.  Will spend time practicing with the shoes clipped in and will do a practice flat fix with the cartridge.

- MatthewS: S 1 / B 2 / R 0/ Rest Days 0 ; Total = 3; 02:57'00"  
- Scott:         S:1, B:2, R:1 Rest:0 Total:4  Total time: 3:13:45
- Jennie P   : S 0/ B  0/ R 1/  Rest Days 0;  Total = 1 : 00:39'21
- Scott P     : S 0/B 0/R 1/ Rest days 0; Total = 1; 0:33'59"
- Gabe        :  S 1 / B 1 / R 1/ Rest Days 0 ; Total = 3 ; 02:17'00"  
- Barry       :  S 1 / B 0 / R 1/ Rest Days 0 ; Total = 2 ; 01:31'09"
- Ernesto    :  S 0 / B 1 / R 0/ Rest Days 1 ; Total = 1 ; 01:17'04"

- JoeP         : S 0/B 1/R 0/ Rest Day 1; Total = 1; 1:44'54"

Scott - Just peeked at your logs and noticed that you trained close to 10 days consecutively with no rest, including a double session the day before the race.  Even though MAF training may feel easier, it is not a substitute for actual rest.  Sounds to me like you may have just been tired and didn't give your body enough time to recover before the race.

I've been following the MAF plan since June and in each race so far I have PR'd.  Chris convinced me a while ago that MAF training makes the grind of the race easier.  It takes time build that engine, but when you do you will be the guy who is able to make that surge.

Thanks for the input.  The sessions yesterday were pretty easy, but I get your point.  We'll see how things play out in two weeks with a more structured rest.

Went for my first "group" brick workout today.  Great ride with 7 miles of slow uphill pedaling but the downhill sure was nice from there.  We rode 14.31miles, I was dropped but I promise you with all the hills, I'll be a monster one day!!  After the ride we were back at the entrance to Garden of the Gods where we did a 3.34 mile loop.  First mile straight uphill then a plateau and a gradual decent with a few small rolling hills.  36.23 time with average pace of 10:48.  

Ernesto-I'll post the link to the ride and run- for your input.  Everyone's input for that matter!!!  Garmin is down so it will be in a later post.  I'll update the forum with my time and also adding myself to the weight loss.  During my slump I was eating whatever and it has taken it's toll.  Some of my weight may also be from the last 2 days of training and a bit of swelling....

I corrected some missed posts.  Not pretty but it's updated

- MatthewS: S 1 / B 2 / R 0/ Rest Days 0 ; Total = 3; 02:57'00"  
- Scott:         S:1, B:2, R:1 Rest:0 Total:4  Total time: 3:13:45
- Jennie P   : S 0/ B  1/ R 2/  Rest Days 0;  Total = 3 : 02:29'05
- Scott P     : S 0/B 0/R 1/ Rest days 0; Total = 1; 0:33'59"
- Gabe        :  S 1 / B 1 / R 1/ Rest Days 0 ; Total = 3 ; 02:17'00"  
- Barry       :  S 1 / B 0 / R 1/ Rest Days 0 ; Total = 2 ; 01:31'09" 
- Ernesto    :  S 0 / B 1 / R 0/ Rest Days 1 ; Total = 1 ; 01:17'04"
- Chris : S 0/ B 1/ R 0/ Rest Days 1; Total = 1; 2:19:43 
- JoeP         : S 0/B 1/R 0/ Rest Day 1; Total = 1; 1:44'54"

3.51 mile run in 30:27 for me today.  I did a bit at the beginning of the run in the Five Fingers so we'll see how that feels tomorrow.  It definitely feels different running in them, especially downhill.

- MatthewS: S 1 / B 2 / R 0/ Rest Days 0 ; Total = 3; 02:57'00" 
- Scott: S:1, B:2, R:1 Rest:0 Total:4 Total time: 3:13:45
- Jennie P   : S 0/ B  1/ R 2/  Rest Days 0;  Total = 3 : 02:29'05
- Scott P     : S 0/B 0/R 2/ Rest days 0; Total = 2; 1:04'26"
- Gabe        :  S 1 / B 1 / R 1/ Rest Days 0 ; Total = 3 ; 02:17'00" 
- Barry : S 1 / B 0 / R 1/ Rest Days 0 ; Total = 2 ; 01:31'09"
- Ernesto    :  S 0 / B 1 / R 0/ Rest Days 1 ; Total = 1 ; 01:17'04"
- Chris : S 0/ B 1/ R 0/ Rest Days 1; Total = 1; 2:19:43
- JoeP         : S 0/B 1/R 0/ Rest Day 1; Total = 1; 1:44'54"

@Scott and Jennie, glad to see that you're back with a game face! remember that showing up is about 90% of the work, the rest is fluff. Saw the facebook pictures of those places you've been at, gorgeous! I looked at your Garmin file Jen, 900ft of climbing over 4.5 miles, down and back up makes me dizzy!

@Gabe, pleasure to talk to you today my friend. I cannot believe they haven't opened IMTX yet but I'll be in first day it opens.

@Scott (Michigan), don't overdo it. Maffetone is less work, but work indeed. Load has to be pulled back before a race; I take second place anytime though, unless my AG has only two participants. Hehe!

@Joe, you're looking very strong buddy, I know you'll be kicking some rear in Eagleman next Sunday. BTW, what is your taper plan?

@Chris, awesome ride, very steady HR. Impressed. Execution is essential to a good workout, many of those will make you very strong. It is called high ROI (return on investment).

Ernesto: My taper is Sunday and Monday rest (haven't had two days of rest back to back since . . . (well I can't remember)).  Tuesday - 1 hr spin - small ring, high cadence.  Weds - 6 mile run @ MAF, Thurs - 20 min ride/20 min swim, Fri - Rest and Sat - 30 min OWS warm up at the race and some striders.

Does it make sense? I need some rest and I know it.  There's a good amount of fatigue built up in the legs so time to take it easy and will start hydrating with coconut water starting tomorrow.  Tonight I am hydrating with hops and malt.

Thanks Ernesto!  

That lull I was in with a self defeating attitude about the hills was sucking the life and motivation out of me.  Couldn't see how I could improve when all I have to ride were hills...  Then I notice how many people wished they had hills and at our elevation, training on them is golden.  I live in a mecca of training and I have finally put on my big girl shorts, leave pride at home and dealt with being slow as I learn how to ride them and build the strength and power to tackle them.

 Thanks for not giving up on me!

Huge coach bus picked us up from Southport at 5:30am this morning and took us to D'bar in Coolangatta, 32k away, top of the hill. The bus was supposed to be full, but in the end there were only 12 people in it! The weather obviously scared the rest of them. It was raining, but not too heavily. From D'bar we ran back unassisted, everyone along different routes, but pretty much following the ocean. It was not a race, but come on, nobody wants to be last... I managed to be 3rd I think, counting the people who came after me. Not bad. The best part - I feel great afterwards, better than after a usual 15k run.

Oh... the beer tasted great afterwards too (this time it was German 'Bitburger').

- MatthewS: S 1 / B 2 / R 0/ Rest Days 0 ; Total = 3; 02:57'00"
- Scott: S:1, B:2, R:1 Rest:0 Total:4 Total time: 3:13:45
- Jennie P   : S 0/ B  1/ R 2/  Rest Days 0;  Total = 3 : 02:29'05

- MarkZ      : S 0/B 1/R 1  Rest Days 0; Total = 2; 04:47':00"
- Scott P     : S 0/B 0/R 2/ Rest days 0; Total = 2; 1:04'26"
- Gabe        :  S 1 / B 1 / R 1/ Rest Days 0 ; Total = 3 ; 02:17'00"
- Barry : S 1 / B 0 / R 1/ Rest Days 0 ; Total = 2 ; 01:31'09"
- Ernesto    :  S 0 / B 1 / R 0/ Rest Days 1 ; Total = 1 ; 01:17'04"
- Chris : S 0/ B 1/ R 0/ Rest Days 1; Total = 1; 2:19:43
- JoeP         : S 0/B 1/R 0/ Rest Day 1; Total = 1; 1:44'54"

double post, sorry

Matthew, yes it is. The club organised the bus as part of the preparations for Gold Coast Marathon. The Marathon is big here, the club does all the marshalling on course and gets paid for it. The last event they did was the local sprint triathlon and got approx. $2000.- for it, part of this money was spent on the bus. Btw, membership is only $5.- /year!