Ernesto's group (5th season) - Closed (Page 84)

Great bike ride for Ernesto, 56 Mi in 2:31:45 = 22.14 mi/h.  Based on his first 1.4 mile run split, he is running strong so he might be able to PR this one!

E, is slowing down a little, but still running at a really good pace, it must be getting really hot by now

A good friend from Guatemala just won his division in the 70.3 Puerto Rico in 4:12:15, he is really good.

BTW, I ended with a new PR yesterday in my 10k night race (45 min)

Nice job Gabe.  Those 10Ks are deceptively tough.  

Check the E's first bike split at 25mph+! I saw his his most recent run split and thought that the suffering is now in full swing.

Gabe- Good job on your PR. Any hills?

E is just about finished.

Great Job Ernesto and Gabe (even if it was a 'fun' run!)

I experienced my first flat on my road bike today - from my trainer!!!! glad I got to practice as its been a while.

After examining the tube it appears a small hole had developed on a join.

Is this common for those using trainers that generate heat?

Great job Gabe - 10Ks can be fun but they hurt so much!

I can't say for certain on your flat.. I've had pinch flats and just plain other flats. But none on the trainer. 

E.. You did great. Nice swim and bike. The run seems as it got to you. Question though.. If you would of gone slower on the bike do you think your run would have been better?  I ask because HIMs and IMs are all about pacing.  I haven't done an oly before but I figure I would go pretty hard all the time on the oly as I have done on sprints.  

Wanting to get your thoughts on your race and your pacing so i can figure out my IM CDA this summer.  I keep thinking about what I am going to do stategy wise while I am on the drainer for 3+ hours.

If you look at the tracker, I came out of the water 33rd, out of the bike 22nd or so and 13th at the finish line. That is a well paced race.

Yes, Ironman races and halves are ALL about pacing and nutrition, and we will go into it with more depth as your race approaches. For now, start practicing nutrition and see two things:

- What works for you at low, long efforts.

- What is the biggest amount of calories you can digest on the bike at low intensities without getting bloated or feeling like you want to throw up.

I have crashed my bike on the trainer, but never a flat. Longest I have been on the trainer is a 2 hour session without an issue, but it does get hot. I also wonder if it was either a structural problem with the tire or a pinch flat.

E- it was fun tracking you, great job with your race.

Congratulations Ernesto and Gabe!

Congratulations again E on a great race and new PR and thanks to all for your comments.  

It is really funny to see how quickly one's plans can change for an organized race.  I really thought I was going to go for a fun run for my 10K on Saturday night, especially since they were expecting so many people and I had done a 10k tempo run the day before and was still sore and had also biked in the morning. However, as soon as you get to the race and you see everyone in their shiny racing outfits/shoes, along with their talk about expected times, PR's ,etc. its like this internal switch gets flipped and all of a sudden its "game on".  So I chose to go out and try to give it my best .  Like Joe and Mitch said, 10k races are deceptively tough and I really suffered pushing myself through this one all the way to the end.  My avg HR was 175 bpm with a high of 185, so my body was not too happy.  However, once you finish it feels really good to have pushed yourself and even better if the result was good.  

Sorry Jim, but this race was mostly flat so no excuses for me, from the Municipal Building in Zone 4 to the National Palace in Zone 1, to the Plazuela Espana in Zone 9 and back to the Municipal Building.

E, we look forward to your RR. 

Middle distance is just brutal and makes you realize how incredible guys like Mo Farah are.  It is really where peak, intense physical fitness meets the mind screaming to stop.  It is isn't long in duration but it is certainly intense.

Every time I race middle distance I swear that I will never do it again.  But then again, I say to myself I can do anything for x minutes.  I've got my eyes set on a 5K soon and am hoping to go sub 20:00 which means pacing around 6:19.  I've done it once during a track workout, so I need to find a real flat course.

Great Race Coach!  Congrats on a great race.

For what it is worth, i have tried the Paleo diet.  It is similar to Atkins and South Beach Diet with focus on meat protein, vegetables (not corn or potatoes), some fruit.  I do Cross Fit regularly where Paleo is emphasized in most Cross Fit Gymns.  Paleo does not allow any grains so it can be quite expensive.  There are several websites that are quite helpful and have lots of good recipes

http://www.marksdailyapple.com/

http://nomnompaleo.com/

http://www.thefoodee.com/

The left column in the table below presents food items included in the Paleo diet and the right column presents those foods to avoid on the Paleo Diet.  I did not mind giving up some grains - but pure Paleo will not allow even Eziekel (sprouted) bread - so i modified and will eat Eziekel bread for some breakfasts.  I gave up processed foods and sugar for the most part and have not returned to them or really missed them, even if i make a fudge brownie for family.  I also have enjoyed cooking muffins with other flours such as almond flour, or quinoa flour - and i can eat one without having any cravings.  I limit dairy but do not exclude all together.   I also was not prepared to never have another glass of wine - but i have never had trouble with minimizing alcohol.

Also, i think the basic premise of the Paleo diet is "soft science." Who really knows what humans who were living 2000 years ago ate, and do really want to emulate them if we did know what they ate.  The poor scientific rationale was what made me decide to give up strict Paleo.  It was a good way to jump start giving up refined/processed foods and white/brown sugar and flour. 

 Good luck.  I am interested in hearing what others think.

Mitch- Happy birthday and congratulations on your birthday trifecta