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Ernesto's group (4th season) - Closed (Page 92)
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 2012-07-10 8:10 AM in reply to: #4123283 |
Master  2238    Dallas |  Subject: RE: Ernesto's group (4th season) - ClosedLittle track session this morning and easy/moderate bike yesterday after work. Gabe S 2/ B 3/ R 5 Rest 2 Total 10 Time 10:41:58
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| 2012-07-10 10:08 AM in reply to: #4123283 |
Expert 1544  Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Yesterday's and todays runs, going to try and get in a swim and bike today if time allows.
Gabe S 2/ B 3/ R 5 Rest 2 Total 10 Time 10:41:58
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| 2012-07-10 10:51 AM in reply to: #4303312 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed 45' of slow running. Congrats Gabe! Gabe S 2/ B 3/ R 5 Rest 2 Total 10 Time 10:41:58
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| 2012-07-10 1:05 PM in reply to: #4303424 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed 5 mile runch 46:29 Gabe S 2/ B 3/ R 5 Rest 2 Total 10 Time 10:41:58 |
| 2012-07-10 2:05 PM in reply to: #4302586 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Samyg - 2012-07-09 8:02 PM Sam,gobluedds - 2012-07-09 4:41 PM Samyg - 2012-07-09 3:21 PM gobluedds - 2012-07-09 2:53 PM I think that you need to run longer in your training runs. Are you doing any brick workouts? Is your fatigue in your legs, or cardio? Are you wearing your HR monitor on your bike? and are you keeping under MAF during your bike intervals? Lots of questions, but more infor may help direct you to a better result. No brick workouts. And fatigue is mostly cardio but some legs too. I wear my HR monitor while training (both running and biking) but not on races. Fairly sure that during racing, my HR on the bike is above MAF, but since its only sprint distance, isn't that normal? My best 3 mile training runs have been at 8:45 splits, so thought that a 9:20-9:30 pace for a sprint should be achievable. My long ride is at MAFish, during intervals my "easy" rest period is at MAF, my hard period is not. I know there are a lot of variables to take into account (weather, etc), so wanted to try to simplify it and see if he general consensus is that some hard runs (every other week or so) following the "run easy most of the time, hard some of the time" mantra could help. Your heart rate should be higher than MAF when you're racing. If your fatigue is cardio, you just need to continue to build your engine. There isn't a quick fix for this, it's just going to take the time it takes. Switching up the MAF training and adding a lot of hard cardio work will just delay the benefits you will see from following the program as stated in the book. I would recommend doing some brick workouts to get your body used to the transition from biking to running. I saw a workout in one of the triathlon magazines just recently on this topic. It recommended that you do 15 mins on the bike followed immediately by a five min run repeated 4-5 times as a workout to get your body used to transitioning between disciplines. Also, I'd try to get in a few 5-6 mile runs when you can, it will make the 5k at the end of the sprint seem a bit easier. Give it a try and see if you start to see some run improvements. I'm by no means an expert here, but this is what has been working for me. Thanks. I do my long runs of between 6 to 7 miles once a week, planning to take it to 8 soon, at MAF. Might try to do a couple of the brick workouts you mentioned, or worst case scenario run a mile after my rides. Normally my race runs are slightly slower than my targets, but this case was the worse so far. Maybe overreacting to "one of those days".
There's only three reasons for someone to have a bad run off the bike:
- Reason number two, low training mileage: It could either be too low on the bike, or too low on the run. The first will affect the run because the bike split demands too much energy, the latter is specific lack of run training. I don't think neither is your case. - Last reason could be just a bad day. It happens a lot especially when you're not a seasoned triathlete. The fitter the athlete, the less he/she depends on race day conditions, sleep quality the night before, etc.
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| 2012-07-10 4:00 PM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Got in a bike and swim this afternoon, in addition to my run this morning and hour and a half on the ice coaching hockey camp. It's a good day! Gabe S 2/ B 3/ R 5 Rest 2 Total 10 Time 10:41:58
Edited by Climbinggonzo 2012-07-10 4:02 PM |
| 2012-07-10 6:32 PM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Ernesto's advice ^^^ is so spot on! It is easy to overcook the bike and not feel it, because of the added race excitement/adrenaline in the system.
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| 2012-07-10 7:09 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed ^^atleast your mouth will be nice and clean. |
| 2012-07-10 7:22 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Thank you all for your good wishes, fortunately Gabriel Jr. and mom are doing very well and daddy is totally thrilled with his new triathlete! Joe, I have no idea how I'm going to crack the code between tri and marathon training, but I'm hoping the fitness from the HIM training a month before my marathon will carry me through. It will be fun to find out if we can wing it. Mark Z, LOL! Adding 1 hr run yesterday and 1 hr run today Gabe S 2/ B 3/ R 7 Rest 2 Total 12 Time 12:41:58 |
| 2012-07-10 9:02 PM in reply to: #4123283 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed 75 minute swim class (again putting in 1 hour to account for wall time) and 19 mile bike ride with group. I thought Gabe Jr. would give the rest of us a chance to catch up. Hah! Gabe S 2/ B 3/ R 7 Rest 2 Total 12 Time 12:41:58 Andy S 5/ B 3/ R 3 Rest 3 Total 11 Time 8:40:25 Scott S 1/ B 4/ R 5 Rest 1 Total 10 Time 10:05:00 Chris S 2/B 4/R 3 Rest 2 Total 9 Time 13:01:40 Joe P S1/B2/R5 Rest 2 Total 9 Time 8:42:37 Jim S 2/ B 3/ R 4 Rest 2 Total 9 time 7:29:35 Barry S 1/ B 2/ R 5 Rest 2 Total 8 Time 7:49:37 Ernesto S 0/ B 1/ R 4 Rest 5 Total 5 Time 4:02:09 Charlotte S0/B0/R1 Rest 2 Total 1 Time 1:05 Mitch S 0 / B 1 / R 0 Rest 3 Total 1 Time 0:39:37 |
| 2012-07-10 9:44 PM in reply to: #4304832 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed 6 mile run after work Gabe S 2/ B 3/ R 7 Rest 2 Total 12 Time 12:41:58 |
| 2012-07-11 6:53 AM in reply to: #4304897 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed 30' run at MAF -4 and 33' swim for giggles. How is it that Scott and Mitch are asking ME how I convinced my wife to green light an IM? Shouldn't we be asking how Gabe convinced a pregnant woman to allow him to train and comepte in 1 IM, 2 HIMs and 1 full mary (most or all of which require international travel)? Gabe S 2/ B 3/ R 7 Rest 2 Total 12 Time 12:41:58 |
| 2012-07-11 8:51 AM in reply to: #4305156 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (4th season) - Closed JoePetto - 2012-07-11 7:53 AM 30' run at MAF -4 and 33' swim for giggles. How is it that Scott and Mitch are asking ME how I convinced my wife to green light an IM? Shouldn't we be asking how Gabe convinced a pregnant woman to allow him to train and comepte in 1 IM, 2 HIMs and 1 full mary (most or all of which require international travel)? Gabe S 2/ B 3/ R 7 Rest 2 Total 12 Time 12:41:58 This is true. though I'm assuming IM training started before conception. or maybe that was part of the training? (and the convincing) Really crappy swim yesterday. will try again today to see if I can pull it together Gabe S 2/ B 3/ R 7 Rest 2 Total 12 Time 12:41:58
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| 2012-07-11 9:05 AM in reply to: #4303959 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed ernestov - 2012-07-10 3:05 PM There's only three reasons for someone to have a bad run off the bike:
Thanks. I will add a few bricks to my routine. One question regarding "overcooking the bike". Is it a matter of starting to fast, or a mater of the overall effort put throughout the bike portion? For example, assuming that reason one was the culprit, I was targeting 19 mph (which I accomplished). Should I start slow and build to 19 mph after a couple of miles, or is 19 mph maybe too fast for my current fitness level?
Edited by Samyg 2012-07-11 9:06 AM |
| 2012-07-11 9:06 AM in reply to: #4305156 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed JoePetto - 2012-07-11 7:53 AM How is it that Scott and Mitch are asking ME how I convinced my wife to green light an IM? Shouldn't we be asking how Gabe convinced a pregnant woman to allow him to train and comepte in 1 IM, 2 HIMs and 1 full mary (most or all of which require international travel)? Really really (did I say really) nice push gift? |
| 2012-07-11 11:31 AM in reply to: #4305442 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Samyg - 2012-07-11 9:05 AM 19mph maybe a little too much for you at this point, I average 20mph for a half but I train at 18/19/20mphernestov - 2012-07-10 3:05 PM to fast, or a mater of the overall effort put throughout the bike portion? For example, assuming that reason one was the culprit, I was targeting 19 mph (which I accomplished). Should I start slow and build to 19 mph after a couple of miles, or is 19 mph maybe too fast for my current fitness level?There's only three reasons for someone to have a bad run off the bike:
Thanks. I will add a few bricks to my routine. One question regarding "overcooking the bike". Is it a matter of starting Edited by ernestov 2012-07-11 11:36 AM |
| 2012-07-11 12:41 PM in reply to: #4123283 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed ^^^ This!!! Last year I averaged 20.6 mph on the bike for a HIM and blew up on the run. This year, averaged 21.3 on the bike and knocked 12 minutes off my run. Same course, same equiment and same weather. Key difference was that my training load was 40% higher than the prior year (and my nutrition was slighly better). |
| 2012-07-11 4:37 PM in reply to: #4123283 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Need help with interpreting the following from a Higdon marathon plan: 3 x hill My read is that I run 3 hill segments of approximately 1/4 length each at 400M pace and then gently jog down the hill as recovery. Help!
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| 2012-07-11 4:55 PM in reply to: #4306657 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed JoePetto - 2012-07-11 4:37 PM Need help with interpreting the following from a Higdon marathon plan: 3 x hill My read is that I run 3 hill segments of approximately 1/4 length each at 400M pace and then gently jog down the hill as recovery. Help!
AAAACCCCKKKK. I hate this stuff. Pixels aren't that expensive. Here's my swim program. It's emailed to me and then she prints it out and puts it in front of the lane. I spend half the session trying to figure out what it means. 300 s 3x100 @ 2:00 4x50 FIM order dr/s by 25’s @ 1:20 1x200 fr @ 4:00 8x25 @:35 (1-4= NF, 5-8= fr) 8x25 sprint k @ :45 (desc. 1-4, 5-8) 10x100 @ 2:00 1x200 p @ 4:10 (focus on long strokes w/ good body balance) 1x100 ez 2600 |
| 2012-07-11 4:59 PM in reply to: #4306657 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed JoePetto - 2012-07-11 4:37 PM Need help with interpreting the following from a Higdon marathon plan: 3 x hill My read is that I run 3 hill segments of approximately 1/4 length each at 400M pace and then gently jog down the hill as recovery. Help!
That's my interpretation Joe. I've done that in the intermediate training group here with CARA (Chicago Area Runners Assoc.) which use Higdon's plans exclusively. |
| 2012-07-11 6:15 PM in reply to: #4305156 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed JoePetto - 2012-07-11 5:53 AM 30' run at MAF -4 and 33' swim for giggles. How is it that Scott and Mitch are asking ME how I convinced my wife to green light an IM? Shouldn't we be asking how Gabe convinced a pregnant woman to allow him to train and comepte in 1 IM, 2 HIMs and 1 full mary (most or all of which require international travel)? LOL Joe. Scott is right, I signed for IMTX and began training before we knew my wife was pregnant. To sign-up for it, which was a few weeks after having finished the Chicago Marathon, I had my wife sitting next to me on the computer after a fun night drinking good red wines, and threw out the idea of an IM in Texas more as a family trip with a nice race in between and she approved However, my plans for another IM this year where already shot down. Even worst, my hopes for doing IMTX again in May 2013 where just shot down again today (sorry Ernesto), since my wife will be turning 40 and she want's me to take her to San Francisco where we used to live. On the bright side, by pushing the idea of wanting to do multiple Ironmans in a short period of time and accepting her rejections, I was able to get approval for the NY Marathon in Nov this year, for IM Cozumel 2013, on the condition that she gets to come with me. Joe, I think the real master here is Ernesto and he should also be coaching us on this subject. He has demonstrated his ability to get approval for signing-up for whatever race he wants, anywhere, whenever he wants! Ernesto, we need some good pointers here pronto
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| 2012-07-11 7:29 PM in reply to: #4123283 |
Regular 200 Colorado Springs | Subject: RE: Ernesto's group (4th season) - Closed I got some exercise in today for the first time since 19 June. It was a slow run but better than nothing. 3.67 miles in 33:49. Gabe S 2/ B 3/ R 7 Rest 2 Total 12 Time 12:41:58 |
| 2012-07-11 7:43 PM in reply to: #4123283 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed 45 minutes of track work today. Gabe S 2/ B 3/ R 7 Rest 2 Total 12 Time 12:41:58 Andy S 5/ B 3/ R 3 Rest 3 Total 11 Time 8:40:25 Scott S 2/ B 4/ R 5 Rest 1 Total 11 Time 10:40:00 Chris S 2/B 4/R 4 Rest 2 Total 10 Time 13:46:50 Joe P S2/B2/R6 Rest 2 Total 10 Time 9:48:37 Barry S 1/ B 2/ R 6 Rest 2 Total 9 Time 9:06:45 Jim S 2/ B 3/ R 4 Rest 2 Total 9 time 7:29:35 Ernesto S 0/ B 1/ R 4 Rest 5 Total 5 Time 4:02:09 Charlotte S0/B0/R1 Rest 2 Total 1 Time 1:05 Mitch S 0 / B 1 / R 0 Rest 3 Total 1 Time 0:39:37 Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49 |
| 2012-07-11 8:15 PM in reply to: #4123283 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed |
| 2012-07-11 9:03 PM in reply to: #4123283 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (4th season) - Closed Decent run tonite despite stomach issues in the beginning. Heading to boy scout camp in the morning, so prolly wont be able to log in for a few days. Can't take the bike, so hoping I can get a few good trail runs and a couple OWS in. Hope everyone has a great weekend and good luck to anyone racing this weekend! Gabe S 2/ B 3/ R 7 Rest 2 Total 12 Time 12:41:58 |
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