Ernesto's group (4th season) - Closed (Page 102)

 10 mile run this morning then hauling a 5 year old around in the bike trailer for an hour.  Good times!

Andy S 14/ B 11/ R 13 Rest 6 Total 38 Time 31:28:11
Scott S 7/ B 10/ R 18 Rest 3 Total 35 Time 29:49:00 
Gabe S 5/ B 10/ R 17 Rest 4 Total 32 Time 36:36:01 
Jim S 5/ B 10/ R 11 Rest 6 Total 26 time 21:51:19 
Barry S 3/ B 6/ R 18 Rest 5 Total 26 Time 28:56:35
Joe P S3/B3/R18 Rest 5 Total 24 Time 19:56:37 
Chris S 7/B 7/R 8 Rest 9 Total 22 Time 29:39:54 
Ernesto S 3/ B 7/ R 11 Rest 7 Total 21 Time 19:59:37 
Mitch S 9 / B 5 / R 2 Rest 11 Total 16 Time 10:39:08 
Charlotte S2/B5/R5 Rest 5+ Total 12 Time 9:23:22 
Jackie S 2/ B 3/ R 2 Rest 6 Total 7 Time 8:30:24 
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Today I rode my bike and had an unfortunate accident, on my way back into town and really close to the finish line I clipped a lady (approx. 60 yrs old) when she swerved to the left while I was passing her. I didn't fall but she did and got some road rash. Although I'm not to blame I felt horrible, she wouldn't let me call an ambulance or anybody.

Other than the accident the ride was good, I averaged 21.5mph on a hilly course and in some horrible heat, no shade.

Andy S 14/ B 11/ R 13 Rest 6 Total 38 Time 31:28:11
Scott S 7/ B 10/ R 18 Rest 3 Total 35 Time 29:49:00 
Gabe S 5/ B 10/ R 17 Rest 4 Total 32 Time 36:36:01 
Jim S 5/ B 10/ R 11 Rest 6 Total 26 time 21:51:19 
Barry S 3/ B 6/ R 18 Rest 5 Total 26 Time 28:56:35
Joe P S3/B3/R18 Rest 5 Total 24 Time 19:56:37 
Chris S 7/B 7/R 8 Rest 9 Total 22 Time 29:39:54 
Ernesto S 3/ B 8/ R 11 Rest 7 Total 22 Time 23:13:01
Mitch S 9 / B 5 / R 2 Rest 11 Total 16 Time 10:39:08 
Charlotte S2/B5/R5 Rest 5+ Total 12 Time 9:23:22 
Jackie S 2/ B 3/ R 2 Rest 6 Total 7 Time 8:30:24 
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Glad you both are OK Ernesto!

Today was my first 1,000 meter swim in less than 30 minutes (without a wetsuit). 1,050 in 31:11 (2:43/100yd)

Andy S 14/ B 11/ R 13 Rest 6 Total 38 Time 31:28:11
Scott S 7/ B 10/ R 18 Rest 3 Total 35 Time 29:49:00 
Gabe S 5/ B 10/ R 17 Rest 4 Total 32 Time 36:36:01 
Jim S 5/ B 10/ R 11 Rest 6 Total 26 time 21:51:19 
Barry S 4/ B 6/ R 18 Rest 5 Total 27 Time 29:27:46
Joe P S3/B3/R18 Rest 5 Total 24 Time 19:56:37 
Chris S 7/B 7/R 8 Rest 9 Total 22 Time 29:39:54 
Ernesto S 3/ B 8/ R 11 Rest 7 Total 22 Time 23:13:01
Mitch S 9 / B 5 / R 2 Rest 11 Total 16 Time 10:39:08 
Charlotte S2/B5/R5 Rest 5+ Total 12 Time 9:23:22 
Jackie S 2/ B 3/ R 2 Rest 6 Total 7 Time 8:30:24 
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Race report up for Couples Tri.  They add your ages together!

You know it's bad when your rest day total is more than your total workouts.

Vacation is out of the way, interview on Monday!

Andy S 14/ B 11/ R 13 Rest 6 Total 38 Time 31:28:11
Scott S 7/ B 10/ R 18 Rest 3 Total 35 Time 29:49:00
Gabe S 5/ B 10/ R 17 Rest 4 Total 32 Time 36:36:01
Jim S 5/ B 10/ R 11 Rest 6 Total 26 time 21:51:19
Barry S 4/ B 6/ R 18 Rest 5 Total 27 Time 29:27:46
Joe P S3/B3/R18 Rest 5 Total 24 Time 19:56:37
Chris S 7/B 7/R 8 Rest 9 Total 22 Time 29:39:54
Ernesto S 3/ B 8/ R 11 Rest 7 Total 22 Time 23:13:01
Mitch S 9 / B 5 / R 2 Rest 11 Total 16 Time 10:39:08
Jackie S 2/ B 7/ R 5 Rest 16 Total 14 Time doesn't matter
Charlotte S2/B5/R5 Rest 5+ Total 12 Time 9:23:22
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Was looking forward to my long ride today, wanted to give the aerobars and my new saddle a good try. As I was leaving, I remembered that when I took my bike for service I took the flat kit out and forgot to place it back. No big deal, right? I have not had a flat yet, what are the odds that I have one the day that I don't have my flat kit? apparently the answer to the question is 100%.

About 3 miles out and BAM! rear tire flat. Had to walk on my socks back home. Can I put this as a brick workout? I wanted to try minimalistic running, but not this way!

Lesson learned...don't service your bike

- E, glad that you are OK and that it wasn't any worse!

- Barry, good job with your swim improvement

- Jackie, great to hear from you and hope all is well!

Today I had to scrap my plans for a long bike ride outdoors to help out with the girls at home, so instead I had to settle for a 2:40 drainer workout including my 1st sufferfest workout at the end (Fight Club) + 1 hr run at good pace.

Andy S 14/ B 11/ R 13 Rest 6 Total 38 Time 31:28:11
Scott S 7/ B 10/ R 18 Rest 3 Total 35 Time 29:49:00 
Gabe S 5/ B 11/ R 18 Rest 4 Total 34 Time 40:18:41 
Jim S 5/ B 10/ R 11 Rest 6 Total 26 time 21:51:19 
Barry S 4/ B 6/ R 18 Rest 5 Total 27 Time 29:27:46
Joe P S3/B3/R18 Rest 5 Total 24 Time 19:56:37 
Chris S 7/B 7/R 8 Rest 9 Total 22 Time 29:39:54 
Ernesto S 3/ B 8/ R 11 Rest 7 Total 22 Time 23:13:01 
Mitch S 9 / B 5 / R 2 Rest 11 Total 16 Time 10:39:08Jackie S 2/ B 7/ R 5 Rest 16 Total 14 Time doesn't matter 
Charlotte S2/B5/R5 Rest 5+ Total 12 Time 9:23:22 
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Ernesto, sorry to hear about your accident. Hopefuly the lady and her bike are OK.

Barry, good news on your swimming progress!

Jackie, good luck on your job interview!!!

Samy, good lesson... you can lube the chain yourself, the rest is not so important (I know I may get crucified for this here, but I actually use WD40 for the chain and haven't noticed any shorter life spans. Only occasionally will lube it with thin machine oil).

I've had several flats over the past few weeks, and my rear tire is starting to look a little shredded.  Lots of spots where I can see cuts or punctures in it.  What does everyone recommend for a good training tire, something I won't be racing on (I have race wheels) so I just need it to be durable and not mad expensive.  Thanks!

ps - today's the day for everyone to catch up on the challenge.  I am scrapping my training plans today to take the family to a Twins game. 

Good run this a.m.  I hope we are going to have an August challenge. ??

Andy S 14/ B 11/ R 13 Rest 6 Total 38 Time 31:28:11
Scott S 7/ B 10/ R 18 Rest 3 Total 35 Time 29:49:00
Gabe S 5/ B 11/ R 18 Rest 4 Total 34 Time 40:18:41
Jim S 5/ B 10/ R 11 Rest 6 Total 26 time 21:51:19
Barry S 4/ B 6/ R 18 Rest 5 Total 27 Time 29:27:46
Joe P S3/B3/R18 Rest 5 Total 24 Time 19:56:37
Chris S 7/B 7/R 8 Rest 9 Total 22 Time 29:39:54
Ernesto S 3/ B 8/ R 11 Rest 7 Total 22 Time 23:13:01
Mitch S 9 / B 5 / R 2 Rest 11 Total 16 Time 10:39:08Jackie S 2/ B 7/ R 5 Rest 16 Total 14 Time doesn't matter
Charlotte S2/B5/R5 Rest 5+ Total 13 Time 9:53:22
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Got up at 5am to continue my run rehab and to go for a nice ride.  30 minute "run" (3 sets of 3" walk, 7" run) followed by a 32 mile solo ride.  Just got back from in-laws - spent a bit of time in their pool - not enough for a tick mark - but worked on form and kick a bit.  Leg holding up with the running - still watching HR per MAF.  Tendon not as sore as has been.  Hoping it just needs to get used to the running again - the gradual approach is definitely the way to go.

Andy S 14/ B 11/ R 13 Rest 6 Total 38 Time 31:28:11 
Scott S 7/ B 10/ R 18 Rest 3 Total 35 Time 29:49:00 
Gabe S 5/ B 11/ R 18 Rest 4 Total 34 Time 40:18:41 
Barry S 4/ B 6/ R 18 Rest 5 Total 27 Time 29:27:46 
Jim S 5/ B 10/ R 11 Rest 6 Total 26 time 21:51:19 
Joe P S3/B3/R18 Rest 5 Total 24 Time 19:56:37 
Chris S 7/B 7/R 9 Rest 10 Total 23 Time 30:35:32 
Ernesto S 3/ B 8/ R 11 Rest 7 Total 22 Time 23:13:01 
Mitch S 9 / B 6 / R 3 Rest 11 Total 18 Time 13:07:57 
Jackie S 2/ B 7/ R 5 Rest 16 Total 14 
Charlotte S2/B5/R6 Rest 5+ Total 13 Time 9:53:22 
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Little birthday run this morning. Samy, the best invitation to the puncture fairie is to go train without a flat repair kit, and beware, flats come in series of threes or fives.

Andy S 14/ B 11/ R 13 Rest 6 Total 38 Time 31:28:11 
Scott S 7/ B 10/ R 18 Rest 3 Total 35 Time 29:49:00 
Gabe S 5/ B 11/ R 18 Rest 4 Total 34 Time 40:18:41 
Barry S 4/ B 6/ R 18 Rest 5 Total 27 Time 29:27:46 
Jim S 5/ B 10/ R 11 Rest 6 Total 26 time 21:51:19 
Joe P S3/B3/R18 Rest 5 Total 24 Time 19:56:37 
Chris S 7/B 7/R 9 Rest 10 Total 23 Time 30:35:32 
Ernesto S 3/ B 9/ R 11 Rest 7 Total 23 Time 24:33:47
Mitch S 9 / B 6 / R 3 Rest 11 Total 18 Time 13:07:57 
Jackie S 2/ B 7/ R 5 Rest 16 Total 14 
Charlotte S2/B5/R6 Rest 5+ Total 13 Time 9:53:22 
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

I thought I'd pop in and remind everyone that I'm part of the group!  The last two weeks since IM have been insane, firstly with travelling back (which took 5 days in total), and then getting home and having loads of laundry and work to contend with.  I then had to pack everything back up as I'm now away from home for 2 weeks with work.  We're expecting long shifts, but I've brought my running and swimming stuff with me (there's a pool on the other campus of the university I'm staying at, although it sounds like it has limited hours).

I went for a very short swim yesterday before coaching the club session.  Landed up only swimming 500m.  My shoulder was unexpectedly painful, as it's been recovering well.  Made me realise how much of an impact the painkillers must have been having (along with the adrenalin) in the race.  I also got out of the pool and felt exhausted, although a lack of sleep on Friday night may not have helped.  The plan is to get back into training carefully to make sure that I'm actually recovered.  I'm going to be on my feet a lot with work while I'm down here, so hopefully that'll help build me back up.

Just a couple of comments on stuff that people have mentioned that I missed:

On the subject of number of competitors vs age - my parents were camping next to a Dutch couple in Switzerland.  The man had already qualified for Kona and was coaching his wife.  She was hoping to qualify for Kona at Zurich.  She was the only competitor in her age group, and so she went into the race knowing that if she finished she would qualify.  She was in the 60-64 age group.  I checked, and there was also only one competitor in the F65-69.  She finished between me and Kevin (my parents saw her cross the finish), so I guess she qualified!  So all I have to do is keep going for another 27 years...

Mitch - glad to hear you're getting back into things.  I hope the leg is recovering well and you're finding it easier to get yourself out.

Samy - your comment about tension on the aero bars - I used to get tension in my neck a lot, but it's improved a lot just with more time spent in that position.  I really found getting on the trainer and spending long periods on the bars helped (and I'd watch TV which kept me looking ahead!).  The tension in your arms is probably because you're "trying" to steer.  On the aero bars you need to steer by changing your balance.  You shouldn't be steering with your hands really.  Most of the time I make loose fists above my bars to avoid wanting to "clench" the bars. 

As for tyres - I use gatorskins ever since I went through a period of really bad punctures.  I have had one puncture with them, but that's after we decided to take the road bikes into a building site (it was an accident), so I can't really blame the tyre!

1hr 12' long slow run today.  Ran 8 miles with my wife - turns out her pace works perfect for my long slow runs.  She said she's good for up to 10 miles, but that's it.  Guess my 20 milers will be solos.

Rachel - Welcome back.

Samy - Apropos to Ernesto, it is all Murphy's Law.

Mark - 4 weeks of vacation!!! That's about the sum total of vacation I've taken over the last 2.5 years.  We Americans have it so wrong!

Barry - Lotsa hard work out there.  You'll be ready for those races.

Andy S 14/ B 11/ R 13 Rest 6 Total 38 Time 31:28:11 
Scott S 7/ B 10/ R 18 Rest 3 Total 35 Time 29:49:00 
Gabe S 5/ B 11/ R 18 Rest 4 Total 34 Time 40:18:41 
Barry S 4/ B 6/ R 18 Rest 5 Total 27 Time 29:27:46 
Jim S 5/ B 10/ R 11 Rest 6 Total 26 time 21:51:19 
Joe P S3/B3/R19 Rest 5 Total 25 Time 21:08:37 
Chris S 7/B 7/R 9 Rest 10 Total 23 Time 30:35:32 
Ernesto S 3/ B 9/ R 11 Rest 7 Total 23 Time 24:33:47
Mitch S 9 / B 6 / R 3 Rest 11 Total 18 Time 13:07:57 
Jackie S 2/ B 7/ R 5 Rest 16 Total 14 
Charlotte S2/B5/R6 Rest 5+ Total 13 Time 9:53:22 
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Charlotte and Rachel,

I am in that age group!  I was feeling that I might be too late.  Recently I met a 72 year-old woman here locally in Austin who did the Buffalo Springs 70.3 last year and qualified for Kona.  She went this past October.  Sister Madonna Buder is an 81 year-old nun who finished her last Ironman in Oct 2011.

I wouldn't wait, however, it doesn't appear that it's ever too late

www.funafterfifty.com

Happy Birthday Ernesto!!

15/3 brick this evening

Andy S 14/ B 11/ R 13 Rest 6 Total 38 Time 31:28:11 
Scott S 7/ B 10/ R 18 Rest 3 Total 35 Time 29:49:00 
Gabe S 5/ B 11/ R 18 Rest 4 Total 34 Time 40:18:41 
Barry S 4/ B 7/ R 19 Rest 5 Total 29 Time 31:07:20 
Jim S 5/ B 10/ R 11 Rest 6 Total 26 time 21:51:19 
Joe P S3/B3/R19 Rest 5 Total 25 Time 21:08:37 
Chris S 7/B 7/R 9 Rest 10 Total 23 Time 30:35:32 
Ernesto S 3/ B 9/ R 11 Rest 7 Total 23 Time 24:33:47 
Mitch S 9 / B 6 / R 3 Rest 11 Total 18 Time 13:07:57 
Jackie S 2/ B 7/ R 5 Rest 16 Total 14 
Charlotte S3/B5/R6 Rest 15 + Total 14 Time 10:55:00 
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Rachel, the Ironman distance is pretty ravaging to your body. Let the training come back slowly (especially the run part) and beware of the following:

- It is incredibly easy to pack on weight after Ironman. Your calorie expenditure with all the training is gone, but your body might still believe it NEEDS all that energy, therefore you will feel very hungry. Eat real foods, like lots of veggies (non starchy), nothing sugary or sugar promoting (like white rice or potatoes) and good quality protein, preferably lean poultry.

- It is very easy to get injured after Ironman. Your shoulder needs rest and relaxation. Take it easy coming back, easy spins and swims for a while, very little running.

- You will feel the "post IM blues", which is basically a mini depression caused by the lack of a major objective. It will go away, don't rush to sign up for the second or an ultra marathon. I personally waited a year and a half between my first and second Ironman.

- Enjoy the victory, you have done a feat that no money can buy, and nobody can shortcut. No talk will get anyone through the finish line of these races, bragging rights are yours to keep forever. This is a story to tell the grandkids that will actually be true!