Ernesto's group (third season) - CLOSED (Page 107)

Short bike and swim. Hello recovery week.

- Joe P S 5 / B 6/ R 5 Total = 16; 19:38:05"
- Gabe S 4 / B 6/ R5; Total = 15; 23:04:35
- Mitch: S 2 / B 5 / R 8; Total = 15; 11:16:36"
- Kev: S 3/B 5/R 6; Total = 14; 17:41:29
- Jackie S 6/B 3/R 4; Total 13; 12:24:09
- Jim S 0 / B 7 / R 6; Total = 13; 9:47:03
- Charlotte S 0/ B 1/ R 2; Total =12; 6:55:00
- Chris S 0 / B 1 / R 10; Total = 11; 16:12:45
- MarkZ: S 2 / B 5 / R 4; Total = 11; 13:41:00"
- Rachel S 3 / B 3 / R 4; Total = 10; 09:05:10"
- Matthews: S 3 / B 3 / R 4; Total = 10; 08:16:00"
- Jennie S 3 / B 2/ R 4; Total = 9; 7:03:08
- Samy S 3 / B 3/ R 3; Total = 9; 6:59:43
- Scott S 2 / B 2 / R 3; Total = 7, 5:24:54
- Ernesto S 0 / B 0 / R 4; Total = 4; 2:22:34"
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46
- Mark H S 0 / B 1 / R 1 ; Total = 1; 1:20:0

Busy weekend.  Yesterday 65 mile bike ride (longest ride ever), followed by a short swim to try to help my poor legs recover.

Today I had the final day of my coaching course, and we were in the pool for a total of 3.5 hours.  I was absolutely exhausted by the end.  I've logged it as just under an hour and half of swimming because I think that's how much time we actually spent moving around.  I then did a short recovery run when I got home to try to sort my legs out.  They're feeling much better, but tomorrow is my day off, and I think they're going to need it.

So as of today I'm officially a qualified BTF level 2 coach.  That means I can coach groups, and write my own sessions.  I'm not allowed to do 1 to 1 coaching, and I can't write training plans, just individual sessions...

- Joe P S 5 / B 6/ R 5 Total = 16; 19:38:05"
- Gabe S 4 / B 6/ R5; Total = 15; 23:04:35
- Mitch: S 2 / B 5 / R 8; Total = 15; 11:16:36"
- Kev: S 3/B 5/R 6; Total = 14; 17:41:29
- Rachel S 5 / B 4 / R 5; Total = 14; 16:33:38"
- Jackie S 6/B 3/R 4; Total 13; 12:24:09
- Jim S 0 / B 7 / R 6; Total = 13; 9:47:03
- Charlotte S 0/ B 1/ R 2; Total =12; 6:55:00
- Chris S 0 / B 1 / R 10; Total = 11; 16:12:45
- MarkZ: S 2 / B 5 / R 4; Total = 11; 13:41:00"
- Matthews: S 3 / B 3 / R 4; Total = 10; 08:16:00"
- Jennie S 3 / B 2/ R 4; Total = 9; 7:03:08
- Samy S 3 / B 3/ R 3; Total = 9; 6:59:43
- Scott S 2 / B 2 / R 3; Total = 7, 5:24:54
- Ernesto S 0 / B 0 / R 4; Total = 4; 2:22:34"
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46
- Mark H S 0 / B 1 / R 1 ; Total = 1; 1:20:0

Congratulations on your accomplishment BTF level 2 coach.  As they say in the south, "You go Girl!"

(p.s. being Canadian and PC it took me awhile to get use to these words)

Yesterday was rest/son's basketball tournament/going to the city and eat too much and a Japanese steakhouse/shopping(not for me) day. Today I ran out the the lighthouse and back 7.5 miles 1:04:10.

- Joe P S 5 / B 6/ R 5 Total = 16; 19:38:05"
- Gabe S 4 / B 6/ R5; Total = 15; 23:04:35
- Mitch: S 2 / B 5 / R 8; Total = 15; 11:16:36"
- Kev: S 3/B 5/R 6; Total = 14; 17:41:29
- Rachel S 5 / B 4 / R 5; Total = 14; 16:33:38"
- Jim S 0 / B 7 / R 7; Total = 14; 10:51:13
- Jackie S 6/B 3/R 4; Total 13; 12:24:09
- Charlotte S 0/ B 1/ R 2; Total =12; 6:55:00
- Chris S 0 / B 1 / R 10; Total = 11; 16:12:45
- MarkZ: S 2 / B 5 / R 4; Total = 11; 13:41:00"
- Matthews: S 3 / B 3 / R 4; Total = 10; 08:16:00"
- Jennie S 3 / B 2/ R 4; Total = 9; 7:03:08
- Samy S 3 / B 3/ R 3; Total = 9; 6:59:43
- Scott S 2 / B 2 / R 3; Total = 7, 5:24:54
- Ernesto S 0 / B 0 / R 4; Total = 4; 2:22:34"
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46
- Mark H S 0 / B 1 / R 1 ; Total = 1; 1:20:0

Thanks for the reminder that we can only post 6 days of workouts, so today was my day off and very much needed! I actually arrived late last night into Boston as my AA flight was delayed (have never had an AA flight arrive in time) and then hit the bars until closing time.  After enjoying several rounds of Sam Adams, I came to the hotel to learn that I was also loosing an hour due to the time change, ouch!  Today I had a long, fun first day at the Seafood Show.

Chris and Mitch, congrats on your good runs!  Mark Z, Rachel and husband, also great bike rides and congrats Rachel on your certification!

Looks like there is a lot of good training going on this weekend.  Congrats Rachel on the certification!

I followed up this morning's swim session with a good long run.  I'm thankful it was better than last week.  Total was 10.65 miles in 1:30:39.  I'm definitely pleased to get two points for the challenge too!

- Joe P S 5 / B 6/ R 5 Total = 16; 19:38:05"
- Gabe S 4 / B 6/ R5; Total = 15; 23:04:35
- Mitch: S 2 / B 5 / R 8; Total = 15; 11:16:36"
- Kev: S 3/B 5/R 6; Total = 14; 17:41:29
- Rachel S 5 / B 4 / R 5; Total = 14; 16:33:38"
- Jim S 0 / B 7 / R 7; Total = 14; 10:51:13
- Jackie S 6/B 3/R 4; Total 13; 12:24:09
- Charlotte S 0/ B 1/ R 2; Total =12; 6:55:00
- Chris S 0 / B 1 / R 10; Total = 11; 16:12:45
- MarkZ: S 2 / B 5 / R 4; Total = 11; 13:41:00"
- Matthews: S 3 / B 3 / R 4; Total = 10; 08:16:00"
- Jennie S 3 / B 2/ R 4; Total = 9; 7:03:08
- Samy S 3 / B 3/ R 3; Total = 9; 6:59:43
- Scott S 2 / B 2 / R 5; Total = 9, 7:28:46
- Ernesto S 0 / B 0 / R 4; Total = 4; 2:22:34"
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46
- Mark H S 0 / B 1 / R 1 ; Total = 1; 1:20:0

Good run this afternoon!  1:26 for total miles of 8.13.  Did not run at MAF and won't pick MAF training up until after the 31st.  HR avg was 165 pace of 10:35.  I tried to just settle into a pace that I would be able to maintain for the entire run.  Heading out and uphill there was a decent headwind but I took advantage of until it stopped on the return route.  When I did my 1/2 marathon last year it was a dead flat course at sea level.  My HR was 179 at a pace of 10:13.  I can def say I am seeing an improvement!   Especially given the altitude and hills!

Congrats Rachel!!!!!!!

- Joe P S 5 / B 6/ R 5 Total = 16; 19:38:05"
- Gabe S 4 / B 6/ R5; Total = 15; 23:04:35
- Mitch: S 2 / B 5 / R 8; Total = 15; 11:16:36"
- Kev: S 3/B 5/R 6; Total = 14; 17:41:29
- Rachel S 5 / B 4 / R 5; Total = 14; 16:33:38"
- Jackie S 6/B 4/R 4; Total 14; 15:49:39
- Jim S 0 / B 7 / R 7; Total = 14; 10:51:13
- Charlotte S 0/ B 1/ R 2; Total =12; 6:55:00
- Chris S 0 / B 1 / R 10; Total = 11; 16:12:45
- MarkZ: S 2 / B 5 / R 4; Total = 11; 13:41:00"
- Jennie S 3 / B 2/ R 5; Total = 10; 8:29:14
- Matthews: S 3 / B 3 / R 4; Total = 10; 08:16:00"
- Samy S 3 / B 3/ R 3; Total = 9; 6:59:43
- Scott S 2 / B 2 / R 5; Total = 9, 7:28:46
- Ernesto S 0 / B 0 / R 4; Total = 4; 2:22:34"
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46
- Mark H S 0 / B 1 / R 1 ; Total = 1; 1:20:0

Rachel, congrats on the certification.  You and Kev got a good ride in this weekend.

Jen, got new shorts, first time in bibs.  Got the Garneau Neo power bib.  Rode 50 miles in them today and my butt hardly noticed.  Not cheap, but oh, so worth it!

Matthews, I have heard really good things about the Slice.  Never rode one though.  I love my Specialized Transition Comp tri bike.

Ernesto, you ok??

MarkZ, time for some pictures please.

A short run this morning 12k, 1:07 worth 1 point.

- Joe P S 5 / B 6/ R 5 Total = 16; 19:38:05"
- Gabe S 4 / B 6/ R5; Total = 15; 23:04:35
- Mitch: S 2 / B 5 / R 8; Total = 15; 11:16:36"
- Kev: S 3/B 5/R 6; Total = 14; 17:41:29
- Rachel S 5 / B 4 / R 5; Total = 14; 16:33:38"
- Jackie S 6/B 4/R 4; Total 14; 15:49:39
- Jim S 0 / B 7 / R 7; Total = 14; 10:51:13

- MarkZ: S 2 / B 5 / R 5; Total = 12; 14:48:00" 
- Charlotte S 0/ B 1/ R 2; Total =12; 6:55:00
- Chris S 0 / B 1 / R 10; Total = 11; 16:12:45 
- Matthews: S 4 / B 3 / R 4; Total = 11; 08:46:00"
- Jennie S 3 / B 2/ R 5; Total = 10; 8:29:14
- Samy S 3 / B 3/ R 3; Total = 9; 6:59:43
- Scott S 2 / B 2 / R 5; Total = 9, 7:28:46
- Ernesto S 0 / B 0 / R 4; Total = 4; 2:22:34"
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46
- Mark H S 0 / B 1 / R 1 ; Total = 1; 1:20:0

Jackie, thanks for asking... Here it is - a start to a local race involving surf skis among other things. It is big, specially here. I have one of those skis too, but I'm not very good at it. Need lots of time in the surf, but no points for it here...

Oh, and if you happened to miss this one on FB - here is my boat:

Drainer (40')/dreadmill brick (33').  Only good thing to say is that it was all done by 5:45 am.  Time to slay the dragons at work.  Have a good day all!

Hi guys, sorry I've been so detached. Sickness lasted longer than expected and work has been horrible, hopefully things will get better after the next two weeks (or I'll start to look for new employment, which shouldn't take long).

I miss training and having time to do so, yesterday I got a run in the bag which bring my overall total for the month to five workouts, pathetic. With daylight savings my team resumes the Wednesday rides which will allow for some mid week workout on the bike.

Ernesto - hope things settle for you.  I know how maddening it can be when you can't workout and train like you would like.  The weather has been so unlike Michigan that the Tuesday night group rides are starting early this year (also the result of daylight savings time).  I have to find a way to budget that into my work / life / fitness equation.

Joe - you're really kicking a$$.  Awesome job with consistency and volume. 

After technical issues, weather, and family obligations conspired to prevent me from working out yesterday (hate to start "the week" with my rest day), today had a nice 5 mile run @ 1:07'19

- Joe P S 5 / B 7/ R 6 Total = 18; 20:51:05"
- Gabe S 4 / B 6/ R5; Total = 15; 23:04:35
- Mitch: S 2 / B 5 / R 8; Total = 15; 11:16:36"
- Kev: S 3/B 5/R 6; Total = 14; 17:41:29
- Rachel S 5 / B 4 / R 5; Total = 14; 16:33:38"
- Jackie S 6/B 4/R 4; Total 14; 15:49:39
- Jim S 0 / B 7 / R 7; Total = 14; 10:51:13
- Chris S 0 / B 1 / R 11; Total = 12; 17:24:35
- MarkZ: S 2 / B 5 / R 5; Total = 12; 14:48:00"
- Charlotte S 0/ B 1/ R 2; Total =12; 6:55:00
- Matthews: S 4 / B 3 / R 4; Total = 11; 08:46:00"
- Jennie S 3 / B 2/ R 5; Total = 10; 8:29:14
- Samy S 3 / B 3/ R 4; Total = 10; 8:07:02
- Scott S 2 / B 2 / R 5; Total = 9, 7:28:46
- Ernesto S 0 / B 0 / R 4; Total = 4; 2:22:34"
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46
- Mark H S 0 / B 1 / R 1 ; Total = 1; 1:20:0

Fortunately there is a Y next to my hotel so today, 1hr on the dreadmill followed by a 1 hr swim (3100 yrd) + 3 Sam Adams now

- Joe P S 5 / B 7/ R 6 Total = 18; 20:51:05" 
- Gabe S 5 / B 6/ R6; Total = 17; 25:05:35 
- Mitch: S 2 / B 5 / R 8; Total = 15; 11:16:36" 
- Kev: S 3/B 5/R 6; Total = 14; 17:41:29 
- Rachel S 5 / B 4 / R 5; Total = 14; 16:33:38" 
- Jackie S 6/B 4/R 4; Total 14; 15:49:39 
- Jim S 0 / B 7 / R 7; Total = 14; 10:51:13 
- Chris S 0 / B 1 / R 11; Total = 12; 17:24:35 
- MarkZ: S 2 / B 5 / R 5; Total = 12; 14:48:00" 
- Charlotte S 0/ B 1/ R 2; Total =12; 6:55:00 
- Matthews: S 4 / B 3 / R 4; Total = 11; 08:46:00" 
- Jennie S 3 / B 2/ R 5; Total = 10; 8:29:14 
- Samy S 3 / B 3/ R 4; Total = 10; 8:07:02 
- Scott S 2 / B 2 / R 5; Total = 9, 7:28:46 
- Ernesto S 0 / B 0 / R 4; Total = 4; 2:22:34" 
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46 
- Mark H S 0 / B 1 / R 1 ; Total = 1; 1:20:0

Hoepfully the bar has a full variety of Sam Adams available...I find it can get a little boring drinking the same variety time after time.