Ernesto's group (4th season) - Closed (Page 103)

In that case, I think I will move up to the 45-49. No point in competing against you...

And remember, you are not getting older, you are just getting closer to the age group in which you can qualify to Kona.

Quick run this morning, going to try and get in a bike and swim later.  Now off to cool down at the ice rink coaching hockey.

Andy S 14/ B 11/ R 14 Rest 7 Total 39 Time 31:59:44
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

Here you go:

Andy S 14/ B 11/ R 14 Rest 7 Total 39 Time 31:59:44
Scott S 8/ B 11/ R 20 Rest 3 Total 39 Time 32:19:00 
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

First, Happy Birthday Ernesto!

Second, managed to knock down a list of excuses trying to keep me away from the pool at lunch.  Felt good to swim.  Had to swim next to the DB that we've all experienced.  The guy whose cruising speed is slower than your cruising speed (in my case that meeans he's S L O W) who then takes a long rest, leaves the wall same time as your turn at the wall, sprints as hard as he can to show somebody (not sure who?) that he's faster than you. Nice.

Andy S 14/ B 11/ R 14 Rest 7 Total 39 Time 31:59:44
Scott S 8/ B 11/ R 20 Rest 3 Total 39 Time 32:19:00 
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 10 / B 6 / R 3 Rest 13 Total 19 Time 13:37:57 
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

_{From BarryP over at that  other site (consistency is KING): http://forum.slowtwitch.com/gforum.cgi?post=4074581;sb=post_latest_reply;so=ASC;forum_view=forum_view_collapsed;;page=unread#unread}

"The number one problem with most run training:

Its the inability ot stay consistent. If you were to look back at your last 4 months of training, it should look something like this (call these miles, kilometers, or some other unit. It doesn't matter):


Week 1 - 18
Week 2 - 18
Week 3 - 20
Week 4 - 22
Week 5 - 22
Week 6 - 24
Week 7 - 26
Week 8 - 26
Week 9 - 27
Week 10 - 30
Week 11 - 30
Week 12 - 32
Week 13 - 32
Week 14 - 34
Week 15 - 35
Week 16 - 35

Total = 429


Most of the people I know who struggle look more like this:

Week 1 - 18
Week 2 - 18
Week 3 - 12
Week 4 - 25
Week 5 - 9
Week 6 - 12
Week 7 - 20
Week 8 - 20
Week 9 - 0
Week 10 - 8
Week 11 - 30
Week 12 - 15
Week 13 - 17
Week 14 - 19
Week 15 - 35
Week 16 - 35

Total = 299

You abosultely MUST be diligent about being consistent, hitting your goals, and gradually progressing. I often tell people instead of getting to 40 miles a week before your Ironman, a better goal would be to see if you can run 16 weeks of 30 miles or more. Every day you train, you push that boulder a little further up the hill. Every excuse you find for missing workouts that week, the boulder rolls back down the hill. Missing workouts shoul donly happen if your body tells you that it needs to happen. And certainly constantly re0evaluate your program, and if you are running too much, back off."

Based on his build I wouldn't have pegged him for a triathlete - let alone a long course one.  But, near the end of my set I noticed the M-Dot Tattoo on his left shoulder. I take nothing away from him - just don't know why you have to throw down a 25M sprint and then slow way down.

4 mile runch 32:22. 0 training this weekend Daughter #3 had a softball tournament and we tent camped rustic style, which was not bad, but Hell's Angels (not really but scary drunk biker types) were next to us. There was not a hotel room in the city. Not even the wear your clothes to bed and don't use the sheets type. Our neighbors were up until 4:20 drinking swearing, and listening to a bizarre mix of Southern fried rock, rap, heavy metal, one direction and Taylor Swift. The campground threw them out, but I was wasted for the rest of the weekend. So two more unplanned "rest days".

Andy S 14/ B 11/ R 14 Rest 7 Total 39 Time 31:59:44
Scott S 8/ B 11/ R 20 Rest 3 Total 39 Time 32:19:00
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 12 Rest 8 Total 27 time 22:23:41
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 10 / B 6 / R 3 Rest 13 Total 19 Time 13:37:57
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

Thanks Ernesto.  I'm keeping a close eye on how I'm feeling as I have NO idea how long it's going to take me to recover.  I went for my first run today, but my right knee's feeling a little creaky, so I'll definitely be taking that easy.  Unfortunately no cycling while I'm away...

The swimming is actually recommended by my physio for my shoulder (apparently I've got exactly the right shoulder injury, where swimming actually helps), but again I'm going to build it up slowly.  I've found the pool down here and it's free to use, so regular short swims are on the cards.

The warning about eating is very timely.  While I'm away we are being provided with all of our meals.  That of course means that I basically have unlimited food sitting in front of me 3 times/day (plus today was a training day, with two breaks including cakes etc).  I've allowed myself a couple of days to enjoy some of the tastier treats, but from lunchtime today I'm making sure I eat a sensible diet otherwise I'm going to come home from this trip having put back on all the weight I'd lost this year!

Jackie and Charlotte - if either of you want to qualify for Kona I'd be happy to come along and provide support!  It would be worth the trip to see someone I know taking part (although actually one of my friends just qualified.  He won his age group and came 11th OA at IM UK!!!).

Jackie - love the blog, I'll be keeping an eye on it.

Rode easy after work for 75 minutes.

Andy S 14/ B 11/ R 14 Rest 7 Total 39 Time 31:59:44
Scott S 8/ B 11/ R 20 Rest 3 Total 39 Time 32:19:00
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 12 Rest 8 Total 27 time 22:23:41
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 10/ R 11 Rest 7 Total 24 Time 25:49:33
Mitch S 10 / B 6 / R 3 Rest 13 Total 19 Time 13:37:57
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

Andy S 14/ B 11/ R 14 Rest 7 Total 39 Time 31:59:44
Scott S 8/ B 11/ R 20 Rest 3 Total 39 Time 32:19:00
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 12 Rest 8 Total 27 time 22:23:41
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 10/ R 11 Rest 7 Total 24 Time 25:49:33
Mitch S 10 / B 6 / R 3 Rest 13 Total 19 Time 13:37:57

Charlotte S3/B6/R6 Rest 15 + Total 15 Time 11:25:00 
Jackie S 2/ B 7/ R 5 Rest 16 Total 14
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

4th run in the tank on my road to rehab.  3 sets of 2' walking, 8 ' running.  Still targeting MAF HR.  I have a week of camping coming up with my older girls.  Looking forward to ttrying out the wetsuit in Lake Michigan.  I was looking at the temps of Lake Michigan yesterday - it's barely wetsuit "legal" - almost 75 degrees.  Can't imagine how warm the inland lakes will be.

Scott S 8/ B 11/ R 20 Rest 3 Total 39 Time 32:19:00
Andy S 14/ B 11/ R 14 Rest 7 Total 39 Time 31:59:44
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 12 Rest 8 Total 27 time 22:23:41
Joe P S3/B3/R19 Rest 5 Total 25 Time 21:08:37
Chris S 7/B 7/R 10 Rest 10 Total 24 Time 31:42:21
Ernesto S 3/ B 10/ R 11 Rest 7 Total 24 Time 25:49:33
Mitch S 10 / B 6 / R 4 Rest 13 Total 20 Time 14:08:06
Charlotte S3/B6/R6 Rest 15 + Total 15 Time 11:25:00
Jackie S 2/ B 7/ R 5 Rest 16 Total 14
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Little track this morning...

Scott S 8/ B 11/ R 20 Rest 3 Total 39 Time 32:19:00
Andy S 14/ B 11/ R 14 Rest 7 Total 39 Time 31:59:44
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 12 Rest 8 Total 27 time 22:23:41
Joe P S3/B3/R19 Rest 5 Total 25 Time 21:08:37
Chris S 7/B 7/R 10 Rest 10 Total 24 Time 31:42:21
Ernesto S 3/ B 10/ R 12 Rest 7 Total 25 Time 26:25:50
Mitch S 10 / B 6 / R 3 Rest 13 Total 19 Time 13:37:57
Charlotte S3/B6/R6 Rest 15 + Total 15 Time 11:25:00
Jackie S 2/ B 7/ R 5 Rest 16 Total 14
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Was able to get out yesterday on the bike over to the Y for a 2000 yard swim.  Then 5 mile run this morning.  The month is about over, it's time to cram in the last few miles/yards for the monthly totals, right? 

13 mile bike at lunch 40:44

Andy S 15/ B 12/ R 15 Rest 7 Total 42 Time 34:08:34
Scott S 8/ B 11/ R 20 Rest 3 Total 39 Time 32:19:00
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 11/ R 12 Rest 8 Total 28 time 23:04:25 
Chris S 7/B 7/R 11 Rest 10 Total 25 Time 32:36:49
Ernesto S 3/ B 10/ R 12 Rest 7 Total 25 Time 26:25:50
Joe P S3/B3/R19 Rest 5 Total 25 Time 21:08:37
Mitch S 10 / B 6 / R 3 Rest 13 Total 19 Time 13:37:57
Charlotte S3/B6/R6 Rest 15 + Total 15 Time 11:25:00
Jackie S 2/ B 7/ R 5 Rest 16 Total 14
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Last runch in this hot July. 8 miles in 1:43:05

Andy S 15/ B 12/ R 15 Rest 7 Total 42 Time 34:08:34
Scott S 8/ B 11/ R 20 Rest 3 Total 39 Time 32:19:00
Gabe S 5/ B 11/ R 18 Rest 4 Total 34 Time 40:18:41
Barry S 4/ B 7/ R 20 Rest 5 Total 30 Time 32:50:25 
Jim S 5/ B 11/ R 12 Rest 8 Total 28 time 23:04:25 
Chris S 7/B 7/R 11 Rest 10 Total 25 Time 32:36:49
Ernesto S 3/ B 10/ R 12 Rest 7 Total 25 Time 26:25:50
Joe P S3/B3/R19 Rest 5 Total 25 Time 21:08:37
Mitch S 10 / B 6 / R 3 Rest 13 Total 19 Time 13:37:57
Charlotte S3/B6/R6 Rest 15 + Total 15 Time 11:25:00
Jackie S 2/ B 7/ R 5 Rest 16 Total 14
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Rest day yesterday - Last runch in this hot July today. 8 miles in 1:43:05

Andy S 15/ B 12/ R 15 Rest 7 Total 42 Time 34:08:34
Scott S 8/ B 11/ R 20 Rest 3 Total 39 Time 32:19:00
Gabe S 5/ B 11/ R 18 Rest 4 Total 34 Time 40:18:41
Barry S 4/ B 7/ R 20 Rest 6 Total 30 Time 32:50:25 
Jim S 5/ B 11/ R 12 Rest 8 Total 28 time 23:04:25 
Chris S 7/B 7/R 11 Rest 10 Total 25 Time 32:36:49
Ernesto S 3/ B 10/ R 12 Rest 7 Total 25 Time 26:25:50
Joe P S3/B3/R19 Rest 5 Total 25 Time 21:08:37
Mitch S 10 / B 6 / R 3 Rest 13 Total 19 Time 13:37:57
Charlotte S3/B6/R6 Rest 15 + Total 15 Time 11:25:00
Jackie S 2/ B 7/ R 5 Rest 16 Total 14
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

I'm in for an August challenge!

Still training for a Tri in August and a Mary in October so I'm in.

54' run - needed to add it to make sure I didn't let E get the best of me.  

So this run was faster than I expected, but I was on the trail and a pair of legs passed me that I "needed" to catch up to.  She was running a nice pace and I was along for the ride.  I thoroughly enjoyed it. 

As for an August challenge, I'm in no matter the format. However, is there a way to equalize and support the various training goals we each have?  Some going for marathons, others for full IM and others for just consistency.  Would love to find a way for each of us to set a real goal and then be measured on our ability to meet that goal.  It would equalize for distance, but may take some work.  

Thoughts?

Andy S 15/ B 12/ R 15 Rest 7 Total 42 Time 34:08:34
Scott S 8/ B 11/ R 20 Rest 3 Total 39 Time 32:19:00
Gabe S 5/ B 11/ R 18 Rest 4 Total 34 Time 40:18:41
Barry S 4/ B 7/ R 20 Rest 6 Total 30 Time 32:50:25 
Jim S 5/ B 11/ R 12 Rest 8 Total 28 time 23:04:25 
Chris S 7/B 7/R 11 Rest 10 Total 25 Time 32:36:49
Ernesto S 3/ B 10/ R 12 Rest 7 Total 25 Time 26:25:50
Joe P S3/B3/120 Rest 5 Total 26 Time 22:02:37
Mitch S 10 / B 6 / R 3 Rest 13 Total 19 Time 13:37:57
Charlotte S3/B6/R6 Rest 15 + Total 15 Time 11:25:00
Jackie S 2/ B 7/ R 5 Rest 16 Total 14
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49