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Ernesto's group (4th season) - Closed (Page 109)
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 2012-08-08 4:06 PM in reply to: #4123283 |
Expert  1544    Alexandria, MN |  Subject: RE: Ernesto's group (4th season) - Closed80 mile ride today, perfect day for it. Cloudy, only a little windy, and temps not much above 70. Managed to complete it at about the pace I'd like to keep for IM AZ, 18.6, now I just have to get about 10 more of those and longer and then figure out how the heck I'm supposed to run afterwards...
Andy S 3/B 7/ R 5 Rest 0 Total 15 Time 20:52:11 100+% Edited by Climbinggonzo 2012-08-08 4:09 PM |
| 2012-08-08 4:46 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Way to go Andy, you are on a roll! Today a good interval run workout at the track (10 x 800m @6:50 avg pace) + interval swim (10x150m) Andy S 3/B 7/ R 5 Rest 0 Total 15 Time 20:52:11 100+% |
| 2012-08-08 5:22 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Good work Andy. Your blitzing the field. Andy S3/B 7/ R 5 Rest 0 Total 15 Time 20:52:11 100+% Matthew S 3/ B 5/ R 2 Rest 1 Total 10 Time 7:21.10 |
| 2012-08-08 7:05 PM in reply to: #4353797 |
| Subject: RE: Ernesto's group (4th season) - Closed |
| 2012-08-08 9:02 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Solo intervals on the bike tonight. Felt good. Andy S3/B 7/ R 5 Rest 0 Total 15 Time 20:52:11 100+%
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| 2012-08-08 9:20 PM in reply to: #4354113 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed Andy, you are a machine! Rest day yesterday. 10 mile midweek slow run today 2:07:03 Andy S3/B 7/ R 5 Rest 0 Total 15 Time 20:52:11 100+%
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| 2012-08-09 8:15 AM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Superb run on the track this morning, getting really efficient at low HR. Averaged 137 (9 BPM below my MAF of 146) and maintained 7:59/mile average. If I could only lose some weight... I would be flying Andy S3/B 7/ R 5 Rest 0 Total 15 Time 20:52:11 100+% |
| 2012-08-09 10:07 AM in reply to: #4354505 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Rest day yesterday (part of plan). 8 mile easy run today. Andy S3/B 7/ R 5 Rest 0 Total 15 Time 20:52:11 100+% Jim S 3/ B 5/ R 5 Rest 1 Total 13 Time 10:46:24 Gabe S 3/ B 3/ R 5 Rest 1 Total 11 Time 15:00:51 Ernesto S 1/ B 3/ R 6 Rest 2 Total 10 Time 10:58:36 Matthew S 3/ B 5/ R 2 Rest 1 Total 10 Time 7:21.10 Jackie S 2/ B 5/ R 2 Rest 0 Total 9 Time 10:58:33 Charlotte S3/B2/R4 Rest 2 Total 9 Time 5:19:19; weight=147-ugghh!! 8/9 workouts Barry S 2/ B 2/ R 4/ Rest 1/ Total 8 Time 10:52:07 100+% Chris S 0/B 1/R 7/ Rest 2/ Total 8 Time 9:25:48 100%. weight loss -1% Joe S 0/ B 0/ R 7 Rest 1 Total 6 Time 6:00:15 100% Mitch S 2/ B 1/ R 3 / Rest 1/ Total 6 Time 4:00:00 Charlotte, I'm convinced that for us "older" people, exercising a lot is a guarantee that we won't be fat. But it is NOT a guarantee that we will be thin. I have a belly that persists for a simple reason: I out-eat my exercising and I don't seem to have the willpower to simultaneously exercise a lot and not pig out on food. What's bad is that this isn't good for my times. If I want to be a better marathoner, I really need to lose 10 pounds. But neither my weight nor your weight is unhealthy for someone who exercises a lot. In fact, some studies show that as we age, a little more weight is associated with living longer. (The group with the highest probability of living ten more years is those with BMI's between 25 and 30.) |
| 2012-08-09 4:28 PM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Got my run in this morning, hoping to get out on the bike tonight, training plan calls for an 11 mile ride, I should be able to squeeze that in. I also did tomorrow's swim today, 2200 yards, now I can take a proper rest day and not do anything tomorrow!
Andy S 4/B 7/ R 6 Rest 0 Total 17 Time 21:59:50 100+% Edited by Climbinggonzo 2012-08-09 4:30 PM |
| 2012-08-09 5:38 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Andy S 4/B 7/ R 6 Rest 0 Total 17 Time 21:59:50 100+% Jim S 3/ B 5/ R 5 Rest 1 Total 13 Time 10:46:24 Gabe S 3/ B 3/ R 5 Rest 1 Total 11 Time 15:00:51 Ernesto S 1/ B 3/ R 6 Rest 2 Total 10 Time 10:58:36 Matthew S 3/ B 5/ R 3 Rest 1 Total 11 Time 8:02.10 Jackie S 2/ B 5/ R 2 Rest 0 Total 9 Time 10:58:33 Charlotte S3/B2/R4 Rest 2 Total 9 Time 5:19:19; weight=147-ugghh!! 8/9 workouts Barry S 2/ B 2/ R 4/ Rest 1/ Total 8 Time 10:52:07 100+% Chris S 0/B 1/R 7/ Rest 2/ Total 8 Time 9:25:48 100%. weight loss -1% Joe S 0/ B 0/ R 7 Rest 1 Total 6 Time 6:00:15 100% Mitch S 2/ B 1/ R 3 / Rest 1/ Total 6 Time 4:00:00 |
| 2012-08-09 8:56 PM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Spent 40 minutes on the trainer watching Korea/USA volleyball match. Glee was on another channel, so tempting, alas I retained my man card and watched Olympics. And now what I've been looking forward to all week; Rest day tomorrow!
Andy S 4/B 8/ R 6 Rest 0 Total 18 Time 22:39:50 100+% Edited by Climbinggonzo 2012-08-09 8:58 PM |
| 2012-08-09 10:09 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Group swim this evening. Andy S 4/B 8/ R 6 Rest 0 Total 18 Time 22:39:50 100+% |
| 2012-08-09 10:30 PM in reply to: #4356271 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed 5 mile evening run Andy S 4/B 8/ R 6 Rest 0 Total 18 Time 22:39:50 100+% |
| 2012-08-09 10:32 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Today a good, long 20 mile, 3:10 morning run + 45 min drainer workout at night. Now enjoying a good couple glasses of wine and watching the Olympics! Andy S 4/B 8/ R 6 Rest 0 Total 18 Time 22:39:50 100+% |
| 2012-08-10 1:34 AM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed 30 min swunch today. Not sure why but it is a struggle swimming at the moment
Andy S 4/B 8/ R 6 Rest 0 Total 18 Time 22:39:50 100+% |
| 2012-08-10 5:20 AM in reply to: #4356343 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed 40' run yesterday with 15' at temp of 6:40x. I wanted to hold the tempo pace for another 5' but my HR was through the roof (heat and humidity). Saw little benefit of staying in the hurt locker for another 5 minutes. Today is a rest day as this weekend brings 21 miles in two days.
Andy S 4/B 8/ R 6 Rest 0 Total 18 Time 22:39:50 100+% |
| 2012-08-10 1:00 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Today I took the day off since I will have to work tomorrow and did a solo ride in a little town up north where it is really safe to ride by yourself. Also I did a little test that I want to share with you, especially those of you venturing into long distances. I did two loops, exact same course twice (out north 12.5 miles into a headwind and back to the start with a tailwind for the same distance), keeping the effort leveled out and back, measured by Watts and heart rate, not by speed. Loop #1: 25 miles in 1:14'11", 20.23 mph average, 127 BPM average HR, 177 raw watts, 183 normalized power, RPE 7. Garmin file: http://connect.garmin.com/activity/208857305# Loop#2: 25 miles in 1:11'28", 21 mph average, 140 BPM average HR, 202 raw watts, 210 normalized power, RPE 8.5. Garmin file: http://connect.garmin.com/activity/208857325#
&n... It took me a lot more effort, an extra 13 BPM, 27 Watts and more important calories from carbohydrates to shave only 2'44" in the exact same conditions of road and wind. This is what I preach about when I talk about conserving your energy on the bike, this "savings" of time on the bike translated to an Ironman distance amounts to a mere 13 or 14 minutes, leaving you drained for the marathon. In the case of the Half, this is only seven minutes at the most. How fast does the group think you lose those "savings" when you start walking at the aid stations and don't stop walking for a good 1/4 mile?
Andy S 4/B 8/ R 6 Rest 0 Total 18 Time 22:39:50 100+% Edited by ernestov 2012-08-10 2:49 PM |
| 2012-08-10 2:18 PM in reply to: #4357255 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed Yesterday was a rest day, went to a Tigers game, greektown and picked up daughter #2 at airport returning from Japan. It's good to have everyone home. Today did a 6 mile runch slow steady pace I plan for HIM 55:49. I didn't have any other choice heavy rain high winds and 8ft breakers on the lake, I am not emotionally prepared to go back on the drainer, but I might tonight. I would prefer to hold off until December, winter on that thing is just too long. Andy S 4/B 8/ R 6 Rest 0 Total 18 Time 22:39:50 100+% Edited by JBacarella 2012-08-10 2:25 PM |
| 2012-08-10 4:35 PM in reply to: #4357451 |
| Subject: RE: Ernesto's group (4th season) - Closed |
| 2012-08-10 6:04 PM in reply to: #4357255 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed ernestov - 2012-08-10 2:00 P
How fast does the group think you lose those "savings" when you start walking at the aid stations and don't stop walking for a good 1/4 mile? I can bear personal witness to the truth of your advice. Same race, same conditions one year apart. For the HIM YR-1, I average 20.6 mph and ran the half mary in 2hrs and 7'. YR-2 with substantially more training under my belt I rode the same course only slightly faster (which at times felt easy and like I could have pushed harder). By holding back, I knocked 15' of my run. Key learning for me about stepping up in distance is that, unlike a sprint or Oly, it is perfectly fine to feel good/OK on the bike. I knew from my training where my HR/PRE should be and I kept within myself. The reckoning is always on the run. |
| 2012-08-10 8:11 PM in reply to: #4123283 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed 4 mile easy run. Andy S 4/B 8/ R 6 Rest 0 Total 18 Time 22:39:50 100+% Jim S 3/ B 5/ R 6 Rest 2 Total 14 Time 11:42:14 Gabe S 3/ B 3/ R 5 Rest 1 Total 13 Time 18:56:00 Ernesto S 2/ B 4/ R 6 Rest 2 Total 12 Time 14:12:53 Matthew S 4/ B 5/ R 3 Rest 1 Total 12 Time 8:32.10 Jackie S 2/ B 5/ R 2 Rest 0 Total 9 Time 10:58:33 Chris S 0/B 1/R 8/ Rest 2/ Total 9 Time 10:02:04 100%. weight loss -1% Charlotte S3/B3/R4 Rest 2 Total 9 Time 5:54:19; weight=147-ugghh!! 10/11 planned workouts Barry S 2/ B 2/ R 4/ Rest 1/ Total 8 Time 10:52:07 100+% Joe S 0/ B 0/ R 8 Rest 2 Total 8 Time 6:40:15 100% Mitch S 2/ B 1/ R 3 / Rest 1/ Total 6 Time 4:00:00 |
| 2012-08-10 10:20 PM in reply to: #4358044 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed 39 minute swunch and a 15.5 bike after work Andy S 4/B 8/ R 6 Rest 0 Total 18 Time 22:39:50 100+% |
| 2012-08-10 10:24 PM in reply to: #4357939 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed JoePetto - 2012-08-10 5:04 PM ernestov - 2012-08-10 2:00 P
How fast does the group think you lose those "savings" when you start walking at the aid stations and don't stop walking for a good 1/4 mile? I can bear personal witness to the truth of your advice. Same race, same conditions one year apart. For the HIM YR-1, I average 20.6 mph and ran the half mary in 2hrs and 7'. YR-2 with substantially more training under my belt I rode the same course only slightly faster (which at times felt easy and like I could have pushed harder). By holding back, I knocked 15' of my run. Key learning for me about stepping up in distance is that, unlike a sprint or Oly, it is perfectly fine to feel good/OK on the bike. I knew from my training where my HR/PRE should be and I kept within myself. The reckoning is always on the run. X2 - During my recent first Ironman race, I felt I could go faster on the bike and was tempted several times to push it, especially when you are being passed by a lot of people because you are sticking to your plan (e.g. tgt HR, etc.) But fortunately I was able to control myself and save something for the run. Even though my run was challenging (as expected), it was gratifying to see that at the end, I was sable to finish a little before my goal time and pass 50 people in my age group in the process. So Ernesto is right on! |
| 2012-08-10 10:39 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Like Chris recently did, I just realized I crossed the 1000 mile mark through my run workouts for the year and am close to hitting the 3000 mile mark on the bike. Today I was really tired, so took it easy and just did a 50 min drainer workout. On the exciting news front, Guatemala finally earned its first Olympic medal ever, a week ago on the 20k race walk and tomorrow we have a chance of improving that also on the race walk events for men and women. Erick Barrondo, who won the silver medal is now as you can imagine, a national hero and a positive inspiration for many! Andy S 4/B 8/ R 6 Rest 0 Total 18 Time 22:39:50 100+% |
| 2012-08-11 5:08 AM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed iPad not cooperating so will update on Monday. Sunday tomorrow so rest day.  Edited by Matthews 2012-08-11 5:10 AM |
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