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Ernesto's group - CLOSED (Page 71)
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 2011-11-14 8:15 AM in reply to: #3436601 |
Veteran  452   Colorado Springs |  Subject: RE: Ernesto's group - CLOSEDQuick question: I'm going on a 2.5mile hike today, will that time count? I'm sitting at 5:15:43 right now... LOL I'm at the bottom!! But I am also going for a short run this afternoon so I'll have that time.
Oh and I wanted to share my excitement about a race coming up on the 19th. I am running it but not for me. Rheona, our 7 year old is going to run her first 5k!!!!! I'm going to run with her to keep her going. Justin is running it to and he will probably be right beside us. Scott is going for time, but that way he can be at the finish to get a picture of us. |
| 2011-11-14 8:31 AM in reply to: #3900908 |
Master 3022  | Subject: RE: Ernesto's group - CLOSED ernestov - 2011-11-14 7:51 AM dangremond - 2011-11-14 7:36 AM Mitch,Today: Recovery Run; 00:30:15 Totals: 14 days; 10:36:35 Jackie: Not the best picture of me - but conveyed an image of loving and being in the outdoors. Not sure if its still in rotation on the home page - but there was a picture of me in a group of triathletes at race - they had my user name spelled wrong (dangermond instead of dangremond) but it was me a few years ago - in a blue and yellow Orca tri-top. I think I was on the right side of the picture. Ernesto: Today I had my first ever run completely in zone 1; 10 min/mile pace - but HR avg at 145. Also - check out my log for yesterday; I pasted links to yesterdays Tempo Run and a similar run I did in September. Big difference in all aspects. I think you can tell how pumped up I am over my progress. Thank you - and I mean that!
Good to know you finally drank the kool aid. Keep training slow, and you'll become fast. And don't worry about being on the bottom of the hours total for the challenge, most likely in a few days it will not weigh you down while it may not be the case for everybody. I'm used to leading from the front - took a bit of time for me to see the error of my past ways and listen and then put into practice better ways to approach my training. I've been resisting the urge to pile on minutes knowing that I'll torpedo my chances of a complete November....slow and steady wins the race, right? QUESTION - any input on a a 10K race plan? I ran the same race last year at a 7:39 pace. I started too fast and walked a couple times between miles 4 and 6 before finishing strong. At this disctance does a slightly slower start still make sense and approx. how much slower than desired race pace? I feel that I am in better shape than I was last year at this time but have no clue on what pace to shoot for. |
| 2011-11-14 11:21 AM in reply to: #3900986 |
| Maple Grove, MN | Subject: RE: Ernesto's group - CLOSED dangremond - 2011-11-14 8:31 AM QUESTION - any input on a a 10K race plan? I ran the same race last year at a 7:39 pace. I started too fast and walked a couple times between miles 4 and 6 before finishing strong. At this disctance does a slightly slower start still make sense and approx. how much slower than desired race pace? I feel that I am in better shape than I was last year at this time but have no clue on what pace to shoot for. Mitch, According to the McMillan running calculator http://www.mcmillanrunning.com/index.php/site/calculator,your 1:48:12 PR for the half marathon translates to a 48:38 10K, or a 7:49 pace. But, as you said, your 10K PR is a 47:35, or a 7:39 pace. So that is already your best distance adjusted time. If I were you, I would run 4 miles at something like a 7:35 pace, and then see if you can speed up from there. But I would be looking at my watch very carefully for that first mile so you don't go too fast. You would also need not to be in the back. I would be about 3/4 of the way to the front if I were you. You don't want to have to pass too many people, but you also don't want to get too excited and start trying to keep up with the 6 minute mile guys. Finally, a 10k is painful distance. You can't will yourself to finish a marathon, but I think you can will yourself through the final mile of a 10k. I think if you do it right, it hurts. Here is my best 10K, last Thanksgiving. http://connect.garmin.com/activity/57872794 Splits weren't perfect, but the fastest mile of the first six is only 12 seconds faster than the slowest, and I was able to speed up at the very end. That race was very icy (it was 8 degrees F out). I am going to run it again on Thanksgiving next week and am hoping for a 7 minute pace. |
| 2011-11-14 4:07 PM in reply to: #3436601 |
Master 2238 Dallas | Subject: RE: Ernesto's group - CLOSED Today, easy/moderate spin around the Lake. 1:02'06" Total 14 days, 15:03'05" I'm already feeling the positive effects of the frequency, no fatigue and a much bigger output in the aerobic range. |
| 2011-11-14 4:10 PM in reply to: #3901276 |
Master 2238 Dallas | Subject: RE: Ernesto's group - CLOSED chris2533 - 2011-11-14 11:21 AM Chris is right, but I would take it even farther. Make sure your first two miles are not faster than 7:45/mi.dangremond - 2011-11-14 8:31 AM QUESTION - any input on a a 10K race plan? I ran the same race last year at a 7:39 pace. I started too fast and walked a couple times between miles 4 and 6 before finishing strong. At this disctance does a slightly slower start still make sense and approx. how much slower than desired race pace? I feel that I am in better shape than I was last year at this time but have no clue on what pace to shoot for. Mitch, According to the McMillan running calculator http://www.mcmillanrunning.com/index.php/site/calculator,your 1:48:12 PR for the half marathon translates to a 48:38 10K, or a 7:49 pace. But, as you said, your 10K PR is a 47:35, or a 7:39 pace. So that is already your best distance adjusted time. If I were you, I would run 4 miles at something like a 7:35 pace, and then see if you can speed up from there. But I would be looking at my watch very carefully for that first mile so you don't go too fast. You would also need not to be in the back. I would be about 3/4 of the way to the front if I were you. You don't want to have to pass too many people, but you also don't want to get too excited and start trying to keep up with the 6 minute mile guys. Finally, a 10k is painful distance. You can't will yourself to finish a marathon, but I think you can will yourself through the final mile of a 10k. I think if you do it right, it hurts. Here is my best 10K, last Thanksgiving. http://connect.garmin.com/activity/57872794Splits weren't perfect, but the fastest mile of the first six is only 12 seconds faster than the slowest, and I was able to speed up at the very end. That race was very icy (it was 8 degrees F out). I am going to run it again on Thanksgiving next week and am hoping for a 7 minute pace. Also, before the race run two miles SUPER EASY like at 11:00 or so, to warm up the muscles. |
| 2011-11-14 5:14 PM in reply to: #3901857 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group - CLOSED ernestov - 2011-11-14 3:10 PM chris2533 - 2011-11-14 11:21 AM Chris is right, but I would take it even farther. Make sure your first two miles are not faster than 7:45/mi.dangremond - 2011-11-14 8:31 AM QUESTION - any input on a a 10K race plan? I ran the same race last year at a 7:39 pace. I started too fast and walked a couple times between miles 4 and 6 before finishing strong. At this disctance does a slightly slower start still make sense and approx. how much slower than desired race pace? I feel that I am in better shape than I was last year at this time but have no clue on what pace to shoot for. Mitch, According to the McMillan running calculator http://www.mcmillanrunning.com/index.php/site/calculator,your 1:48:12 PR for the half marathon translates to a 48:38 10K, or a 7:49 pace. But, as you said, your 10K PR is a 47:35, or a 7:39 pace. So that is already your best distance adjusted time. If I were you, I would run 4 miles at something like a 7:35 pace, and then see if you can speed up from there. But I would be looking at my watch very carefully for that first mile so you don't go too fast. You would also need not to be in the back. I would be about 3/4 of the way to the front if I were you. You don't want to have to pass too many people, but you also don't want to get too excited and start trying to keep up with the 6 minute mile guys. Finally, a 10k is painful distance. You can't will yourself to finish a marathon, but I think you can will yourself through the final mile of a 10k. I think if you do it right, it hurts. Here is my best 10K, last Thanksgiving. http://connect.garmin.com/activity/57872794Splits weren't perfect, but the fastest mile of the first six is only 12 seconds faster than the slowest, and I was able to speed up at the very end. That race was very icy (it was 8 degrees F out). I am going to run it again on Thanksgiving next week and am hoping for a 7 minute pace. Also, before the race run two miles SUPER EASY like at 11:00 or so, to warm up the muscles. Mitch, its interesting to learn that we have achieved almost identical PR's in our 1/2M and 10K races, although you probably will blow away your 10K PR this year Also, even though Ernesto is constantly reminding us about the importance to start at an easier pace during our races and then speed-up, I am still sinning from starting at a faster pace and then having to slow down during the last portion of my races. I hope with more experience I'll be able to better control my emotions from taking over the head on races! Today, 40:00 min run - I tried an easy run but had to cut it short at 40min because I was sore from yesterday's 10K race. Totals 14 days, 14:30:34
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| 2011-11-14 9:04 PM in reply to: #3436601 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group - CLOSED I was able to get a 1 hr swim tonight, so updating my workout for the day: Today, 40:50 min run + 1:00 swim 10K race. Totals 14 days, 15:31:25 |
| 2011-11-14 9:04 PM in reply to: #3436601 |
| Maple Grove, MN | Subject: RE: Ernesto's group - CLOSED Today: 1:30 Power cycling class. Total: 14 days, 18:07:25 Also, a group picture I'm in has made the rotation for those banner pictures. See http://www.beginnertriathlete.com/discussion/forums/thread-view.asp... |
| 2011-11-14 9:30 PM in reply to: #3436601 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group - CLOSED Chris, You were on my mind today, so I need to say this. Please don't work yourself into the ground for this challenge. And I'm not just saying that so I can catch up. 14 days 16:13:53
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| 2011-11-14 9:45 PM in reply to: #3902231 |
| Maple Grove, MN | Subject: RE: Ernesto's group - CLOSED jdiis - 2011-11-14 9:30 PM Chris, You were on my mind today, so I need to say this. Please don't work yourself into the ground for this challenge. And I'm not just saying that so I can catch up. 14 days 16:13:53
Thanks Jackie. But other than the extra 45 minute bike ride on Saturday (which was a mistake), I haven't done any more minutes than what I had been planning on doing. That is, I may be working myself into the ground, but other than that 45 minute bike ride, it isn't because of this contest. Basically, when I was training for the marathon I did no biking or swimming, but I was running six days a week, eventually logging 55 miles a week (which itself takes about 9 hours per week, or about what I've been doing in November) and I resolved that I was going to get back to biking and swimming without losing too much run fitness since I want to BQ in the Spring (that means 25 to 30 running miles a week in the "off" season). AND I wanted to lift weights again at least for 15 minutes once a week. Thus it seemed that a serious program would have to involve 10 workouts a week: 4 runs, 3 bikes, 2 swims and 1 weight workout. So that is what I have been doing. I do think it is paying off although right now I feel exhausted from my cycle class. I will skip this next week and replace it with an easy hour on the bike trainer since I have a 10k on Thanksgiving. But my 180-age runs have gotten faster in November and are now about 8:50 pace, so I don't think I'm showing the signs of overtraining. |
| 2011-11-14 10:22 PM in reply to: #3436601 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group - CLOSED |
| 2011-11-15 7:32 AM in reply to: #3436601 |
Master 3022 | Subject: RE: Ernesto's group - CLOSED |
| 2011-11-15 7:34 AM in reply to: #3902248 |
Master 2238 Dallas | Subject: RE: Ernesto's group - CLOSED chris2533 - 2011-11-14 9:45 PM jdiis - 2011-11-14 9:30 PM Thanks Jackie. But other than the extra 45 minute bike ride on Saturday (which was a mistake), I haven't done any more minutes than what I had been planning on doing. That is, I may be working myself into the ground, but other than that 45 minute bike ride, it isn't because of this contest. Basically, when I was training for the marathon I did no biking or swimming, but I was running six days a week, eventually logging 55 miles a week (which itself takes about 9 hours per week, or about what I've been doing in November) and I resolved that I was going to get back to biking and swimming without losing too much run fitness since I want to BQ in the Spring (that means 25 to 30 running miles a week in the "off" season). AND I wanted to lift weights again at least for 15 minutes once a week. Thus it seemed that a serious program would have to involve 10 workouts a week: 4 runs, 3 bikes, 2 swims and 1 weight workout. So that is what I have been doing. I do think it is paying off although right now I feel exhausted from my cycle class. I will skip this next week and replace it with an easy hour on the bike trainer since I have a 10k on Thanksgiving. But my 180-age runs have gotten faster in November and are now about 8:50 pace, so I don't think I'm showing the signs of overtraining. Chris, You were on my mind today, so I need to say this. Please don't work yourself into the ground for this challenge. And I'm not just saying that so I can catch up. 14 days 16:13:53
Chris, It is a fine line, but you know the signs of overtraining. As long as you're aware and looking out for the symptoms (i.e.: sleeplessness, high resting HR, cramps, etc.) you are fine. It would be wise to take it down a notch though if any of those appear, but there's nothing wrong with nine hours of training in a week. I trained up to thirteen leading to Ironman races, I'm pretty sure you can handle it and that you're smart enough to back off if it is overburdening your system. |
| 2011-11-15 7:39 AM in reply to: #3901967 |
Master 3022 | Subject: RE: Ernesto's group - CLOSED Mitch, its interesting to learn that we have achieved almost identical PR's in our 1/2M and 10K races, although you probably will blow away your 10K PR this year Also, even though Ernesto is constantly reminding us about the importance to start at an easier pace during our races and then speed-up, I am still sinning from starting at a faster pace and then having to slow down during the last portion of my races. I hope with more experience I'll be able to better control my emotions from taking over the head on races! Today, 40:00 min run - I tried an easy run but had to cut it short at 40min because I was sore from yesterday's 10K race. Totals 14 days, 14:30:34
Gabe: Like your new avatar. I suffer from the same pacing problems you alluded to. We'll see how the 10-K goes. Thanksgiving day in Detroit is completely unpredictable from a weather standpoint. Today it is going to be 60 degrees Fahrenheit - by next Thursday it could be 25 with snow. Barry and Chris know what I'm talking about. -Mitch |
| 2011-11-15 10:43 AM in reply to: #3436601 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group - CLOSED After yesterday... 6:38:23. Been up since 3am with Justin (102.5 fever) so I'll try to nap and get in a bike with Scott tonight.... |
| 2011-11-15 11:11 AM in reply to: #3902744 |
Master 2238 Dallas | Subject: RE: Ernesto's group - CLOSED jenputnam - 2011-11-15 10:43 AM I'm sorry to hear that Jen, nothing more heartbreaking than a sick kiddo. I hope he gets better soon.After yesterday... 6:38:23. Been up since 3am with Justin (102.5 fever) so I'll try to nap and get in a bike with Scott tonight.... |
| 2011-11-15 1:39 PM in reply to: #3436601 |
Master 2238 Dallas | Subject: RE: Ernesto's group - CLOSED |
| 2011-11-15 6:59 PM in reply to: #3436601 |
| Maple Grove, MN | Subject: RE: Ernesto's group - CLOSED Today: 1 mile swim (7 250 yard intervals), 38 minutes. 4.34 mile run, 37:53 Total: 15 days, 19:23:18 |
| 2011-11-15 7:56 PM in reply to: #3436601 |
Master 2238 Dallas | Subject: RE: Ernesto's group - CLOSED Well, in case you didn't notice, today we're halfway through the challenge. Everybody very comitted, or so it seems. I took it easy today to let the body catch up from the weekend, especially Saturday's stupid tough ride. It is important to back off when tired, no point in trying too hard when the body doesn't absorb the workout or doesn't recover from it. Remember that the variable that we have the most control of is intensity, dial it back or go hard depending on your abilities, recovery, sleep and of course how you feel that day. LISTEN TO YOUR BODY never applied more than it does now. How do you guys feel? Any changes yet? |
| 2011-11-15 8:12 PM in reply to: #3903571 |
| Maple Grove, MN | Subject: RE: Ernesto's group - CLOSED ernestov - 2011-11-15 7:56 PM How do you guys feel? Any changes yet? Believe it or not, I think my thighs (especially my quads) are getting bigger from the bike trainer. |
| 2011-11-15 9:26 PM in reply to: #3436601 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group - CLOSED I'm actually learning to be in tune with my body. My calves were screaming at me after the weekend. It was actually refreshing to swim last night and again tonight after my run. I'm also learning to use workouts instead of rest days to recover. Anybody have recommendations on running socks? My feet are getting hot spots and a few blisters. Not the kind that hurt, just the kind that are ugly to look at. 15 days 17:35:24
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| 2011-11-15 9:52 PM in reply to: #3903589 |
Master 2238 Dallas | Subject: RE: Ernesto's group - CLOSED chris2533 - 2011-11-15 8:12 PM I believe it, my thighs are HUGE from cycling. It is both a blessing and a running curse. It will make your run times plateau while your cycling climbs dramatically. It is a good exchange if you ask me, about fifty percent of the race time (depending on the distance) happens on a bike, therefore it makes more sense to be a good cyclist and an average runner than the opposite.ernestov - 2011-11-15 7:56 PM Believe it or not, I think my thighs (especially my quads) are getting bigger from the bike trainer. How do you guys feel? Any changes yet?
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| 2011-11-15 9:55 PM in reply to: #3903652 |
Master 2238 Dallas | Subject: RE: Ernesto's group - CLOSED jdiis - 2011-11-15 9:26 PM Great! About the socks, I like Nikes extra cushioned for long runs.I'm actually learning to be in tune with my body. My calves were screaming at me after the weekend. It was actually refreshing to swim last night and again tonight after my run. I'm also learning to use workouts instead of rest days to recover. Anybody have recommendations on running socks? My feet are getting hot spots and a few blisters. Not the kind that hurt, just the kind that are ugly to look at. 15 days 17:35:24
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| 2011-11-15 9:55 PM in reply to: #3436601 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group - CLOSED |
| 2011-11-15 10:10 PM in reply to: #3436601 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group - CLOSED E, to your question, I'm definitely learning to read my body better after each workout and adjusting the following workout accordingly. For example, running on Monday after my 10K race was not a smart thing to do since I was sore from the effort. However, instead of pushing it, I cut the run short and then complemented it with an indoor swim and a bike ride the following day. Day 15, Indoor bike training ride 1:05:43 Total, 16:37:08 |
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