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Ernesto's group (4th season) - Closed (Page 111)
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 2012-08-13 5:14 AM in reply to: #4359945 |
Expert  1480    Somewhere in the Swamps of Philly |  Subject: RE: Ernesto's group (4th season) - Closed32' easy run. Achilles was real tight but at first but worked itself out. I invested in a pair of recovery tights and slept in them last night after my Sunday long run. Gotta say that after running 21 miles over the weekend the legs felt very good. I had none of that heaviness and the legs felt very well rested. Also got them really cheap on Amazon which was a bonus. Andy S 5/B 8/ R 7 Rest 1 Total 20 Time 25:45:55 100+% |
| 2012-08-13 8:51 AM in reply to: #4359825 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed jackiep - 2012-08-12 8:31 PM OK, need some nutrition advice. What do you guys do for fuel on a long bike ride (3+ hours)? I have been doing nuun tablets (electrolytes) in my water bottles, eating clif bars and payday bars, and eating gels during my long rides. I weigh 110 lbs. I feel ok, but it seems most people that I ride with are faster with less effort and they bring mega nutrition. Last two rides: 40 miles (3:30, 11.4 MPH) 352 cal, 52 g carbs an extremely easy effortless solo ride 55 miles (3:40, 14.8 MPH) 542 cal, 89 g carbs a faster ride in a group with some climbing
For my last long ride (80 miles, 4:15ish) I had Gu, Gatorade and Infinit. One Gu on the way out the door, then 3 more during, about 45 minutes in, 1:45 in and 3:00 in. I had one bottle with Infinit (280 cals) and one bottle of Gatorade. I brought powder for another Infinit in the second half of the ride. Bought another Gatorade, a Snickers and a Salted Nut Roll about halfway through the ride. Taper, what's that? Actually, it works out well because next week (one week before my next HIM) is a step back easier week so I'll just keep at that then maybe take the day before the race completely off. I'm hoping to ride long again this Wednesday then that will be my last long/hard workout. Saturday will be a shorter run, maybe 7-8 miles then next week's runs will all be 3-4 miles each. Now to get out and get a couple hill repeats in! |
| 2012-08-13 10:18 AM in reply to: #4360289 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed 6 mile easy run. Jackie, All I did was follow the recipe on the package for the Perpetuem (for water to powder ratio) and then just added the amount of HEED appropriate for that amount of water. Andy S 5/B 8/ R 7 Rest 1 Total 20 Time 25:45:55 100+% Gabe S 3/ B 5/ R 5 Rest 2 Total 15 Time 21:47:00 Matthew S 5/ B 6/ R 4 Rest 2 Total 15 Time 10:47.10 Jackie S 4/ B 7/ R 3 Rest 2 Total 14 Time 16:58:30 Jim S 3/ B 5/ R 6 Rest 2 Total 14 Time 11:42:14 Charlotte S4/B4/R6 Rest 2 Total 14 Time 9:04; weight=144 (-0.6%)- 13/14 93% Ernesto S 2/ B 4/ R 7 Rest 3 Total 13 Time 15:33:30 Barry S 3/ B 4/ R 5/ Rest 1/ Total 12 Time 17:30:05 100+% Chris S 0/B 1/R 11/ Rest 2/ Total 12 Time 13:43:16 100%. weight loss -1% Joe S 0/ B 0/ R 11 Rest 2 Total 11 Time 10:21:15 100% Mitch S 2/ B 1/ R 3 / Rest 1/ Total 6 Time 4:00:00 |
| 2012-08-13 10:22 AM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Got out for some hill repeats this morning. there's a great hill just a 1/4 mile down the road from where I live then it's 3/4 of a mile front to back. http://connect.garmin.com/activity/210094113 I wish I could adjust the Y axis of the elevation chart on the Garmin site. I'm only between 1300 and 1500 ft above sea level, yet it insists on starting at zero which doesn't do justice to the actual elevation profile of the run. edit: Here, the Strava version does a much better job with the elevation profile making it look much more hardcore. http://app.strava.com/activities/18301119
Andy S 5/B 8/ R 8 Rest 1 Total 21 Time 26:16:40 100+% Edited by Climbinggonzo 2012-08-13 10:33 AM |
| 2012-08-13 12:05 PM in reply to: #4360492 |
| Subject: RE: Ernesto's group (4th season) - Closed |
| 2012-08-13 3:12 PM in reply to: #4360749 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed Saturday went to the West side and did hill repeats in the sand dunes 30 minutes, Sunday rest (amuzment park). Today 15.1 mile bike 47:50 Andy S 5/B 8/ R 8 Rest 1 Total 21 Time 26:16:40 100+% Charlotte S4/B5/R6 Rest 2 Total 15 Time 10:16; weight=143 (-1.4%)- 14/15 93% Jackie S 4/ B 7/ R 3 Rest 2 Total 14 Time 16:58:30 |
| 2012-08-13 3:40 PM in reply to: #4358320 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed sirgab - 2012-08-11 8:18 AM JBacarella - 2012-08-11 7:08 AM sirgab - 2012-08-10 10:39 PM 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! We saw it on Telemundo. Its funny, We were watching soccer with the dullest commentators EVER, and I told my kids we can turn on Telemundo and it does not matter what the sport is the commentators will make it sound like the best thing ever. It was such a cool coincidence, especially since my oldest daughter had just come home from Guat. Agree, they are funny, although sometimes they really don't know what they are talking about. Unfortunately, our athlete was given 3 penalties and disqualified at the 42km mark. However, we are still thrilled with his performance and his first medal. How was your daughter's trip through Guate? Never heard from her but hope she had a good stay! She had a great trip. The first part was a little trying. We had her work in our friend's roadside tienda in Zacapa. She learned a lot of Spanish, what HOT IS and a lot about herself during that period. She also realized she missed exercise and wants to start running 5k races with me ( I consider that a major accomplishment). It was a good growing experience. She did make a trip to tikal and Rio Dorado during that time. The second half she lived with friends in the capital, sort of. They had taken some vacation time so they went to Atitlan, Livingston, Rio Dulce and Hawaii. She did not want to return. Our friend in the city is an interpreter for an international legal group, which is what she thinks she would like to do. She went to her work for a couple of days and saw what they do. Her Spanish improved greatly and she loved Guatemala almost as much as her parents love it |
.| 2012-08-13 6:05 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Andy S 5/B 8/ R 8 Rest 1 Total 21 Time 26:16:40 100+% Charlotte S4/B5/R6 Rest 2 Total 15 Time 10:16; weight=143 (-1.4%)- 14/15 93% Jackie S 4/ B 7/ R 3 Rest 2 Total 14 Time 16:58:30 |
| 2012-08-13 8:19 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Rode a little after work. Tomorrow flying to Corpus Christi Andy S 5/B 8/ R 8 Rest 1 Total 21 Time 26:16:40 100+% |
I can't stay consistent!| 2012-08-13 9:16 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Andy S 5/B 8/ R 8 Rest 1 Total 21 Time 26:16:40 100+% |
| 2012-08-13 9:49 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Hey Mark Z and Sammy, where are you guys and how is everything going? Drop us a note to make sure all is well Today I tried to get a swim at night, but after spending 45 minutes driving in circles at my gym's parking with no luck for a parking space I decided to bag it. Not sure if it was the effect of the excitement of the Olympics and everyone rushing to the gym to train for Brazil 2016, but it was crazy. Then I got home and it was a battle of Man vs. Wine, and today Wine won. So only a 1 hr drainer workout for me today. Andy S 5/B 8/ R 8 Rest 1 Total 21 Time 26:16:40 100+% |
| 2012-08-13 11:00 PM in reply to: #4361859 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed 30 minute swim this evening Andy S 5/B 8/ R 8 Rest 1 Total 21 Time 26:16:40 100+% |
| 2012-08-14 12:30 AM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Hey Mark Z and Sammy, where are you guys and how is everything going? Drop us a note to make sure all is well Thanks for asking Gabriel. All is well here, just a bit busy with work and family... Had a couple of scenic, 60k something rides last week, really enjoyable. I'm kind of gravitating to riding in hinterland here, it is just spectacular, like a postcard. You guys are doing a great work being so consistent and Andy is really putting in some serious work! My results are not so impressive: Andy S 5/B 8/ R 8 Rest 1 Total 21 Time 26:16:40 100+% Joe S 0/ B 0/ R 11 Rest 2 Total 11 Time 10:21:15 100%
Edited by markz 2012-08-14 12:43 AM |
| 2012-08-14 3:13 AM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Welcome back Mark. Good to see you are still working out. |
| 2012-08-14 8:00 AM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Warmup and 10X200 at the track until the High School kids flooded the place. The planned was 40 minutes but I still got a workout in the bag. The last two laps I did dodging kiddos so I could get my thirty minutes for the challenge. Andy S 5/B 8/ R 8 Rest 1 Total 21 Time 26:16:40 100+% Edited by ernestov 2012-08-14 8:02 AM |
| 2012-08-14 11:48 AM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Got out for a 6.5 mile tempo run this morning. At least I think I did, believe it or not I'm still trying to learn how to train smart instead of just going out and running with no individual plan for each run. Mile one - warm up at 10:28, Miles 2-5 8:59, 8:54, 8:59, 9:00, then the last 1.5 miles at about 10:20 to cool down. Is that right? Here's the Garmin file: http://connect.garmin.com/activity/210509320 ps - I missed my first workout of the month yesterday, I ran in the morning then drove my son up to Spanish Immersion camp where he's staying for a week. Didn't get home until 8:00pm then had a mini crisis to deal with so no 23 mile bike ride. Technically I've done more workouts than my plan calls for, but I'm counting in my percentage the ones I'm supposed to do, not the extras. So I'm 18/19. Andy S 5/B 8/ R 9 Rest 1 Total 22 Time 27:19:41 95%
Edited by Climbinggonzo 2012-08-14 11:57 AM |
| 2012-08-14 12:50 PM in reply to: #4362641 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed track work. 2 mile warmup at about 9:15 pace. 6 800 meter intervals (2 laps) at 6:45 pace with 400 meter rests in between. 1.75 mile cooldown at about 9:15 pace. 32 laps or 8 miles total. Andy S 5/B 8/ R 9 Rest 1 Total 22 Time 27:19:41 95% Gabe S 3/ B 7/ R 6 Rest 2 Total 16 Time 22:47:30 Jim S 3/ B 6/ R 7 Rest 3 Total 16 Time 11:42:14 Matthew S 5/ B 6/ R 5 Rest 2 Total 16 Time 11:30.10 Jackie S 4/ B 8/ R 3 Rest 2 Total 15 Time 17:30:35 Ernesto S 2/ B 5/ R 8 Rest 3 Total 15 Time 17:20:26 Charlotte S4/B5/R6 Rest 2 Total 15 Time 10:16; weight=143 (-1.4%)- 14/15 93% Barry S 4/ B 4/ R 5/ Rest 1/ Total 13 Time 18:00:39 100+% Chris S 0/B 1/R 12/ Rest 2/ Total 13 Time 14:50:03 100%. weight loss ?? Mark Z S 3/B 4/R 4 Rest 2 Total 11 Time 15:18:00 Joe S 0/ B 0/ R 11 Rest 2 Total 11 Time 10:21:15 100% Mitch S 2/ B 1/ R 3 / Rest 1/ Total 6 Time 4:00:00 |
| 2012-08-14 12:52 PM in reply to: #4123283 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed Hi all. Back after a week of camping and a couple days off as I cleaned up all the camping gear, etc. Got a few workouts in while camping. We went to Silver Lake, Michigan. I too enjoyed some runs up the dunes but didn't cross the 30 minute theshold. I've been babying my leg and let it rest most of last week and through the weekend. I ran on the treadmill last night and want to get in a few more runs this week to see how its responding. Got some time on the drainer this morning and swam at lunch. Andy S 5/B 8/ R 9 Rest 1 Total 22 Time 27:19:41 95% Edited by dangremond 2012-08-14 12:54 PM |
| 2012-08-14 12:54 PM in reply to: #4362790 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Mitch posted over me (simultaneous posting thing). Andy S 5/B 8/ R 9 Rest 1 Total 22 Time 27:19:41 95% Gabe S 3/ B 7/ R 6 Rest 2 Total 16 Time 22:47:30 Jim S 3/ B 6/ R 7 Rest 3 Total 16 Time 11:42:14 Matthew S 5/ B 6/ R 5 Rest 2 Total 16 Time 11:30.10 Jackie S 4/ B 8/ R 3 Rest 2 Total 15 Time 17:30:35 Ernesto S 2/ B 5/ R 8 Rest 3 Total 15 Time 17:20:26 Charlotte S4/B5/R6 Rest 2 Total 15 Time 10:16; weight=143 (-1.4%)- 14/15 93% Barry S 4/ B 4/ R 5/ Rest 1/ Total 13 Time 18:00:39 100+% Chris S 0/B 1/R 12/ Rest 2/ Total 13 Time 14:50:03 100%. weight loss ?? Mark Z S 3/B 4/R 4 Rest 2 Total 11 Time 15:18:00 Joe S 0/ B 0/ R 11 Rest 2 Total 11 Time 10:21:15 100% Mitch S 3/ B 2/ R 4 / Rest 7/ Total 9 Time 5:48:33 |
| 2012-08-14 1:36 PM in reply to: #4362793 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed 6 mile runch 50:45 Andy S 5/B 8/ R 9 Rest 1 Total 22 Time 27:19:41 95% |
| 2012-08-14 1:43 PM in reply to: #4362790 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed dangremond - 2012-08-14 12:52 PM Hi all. Back after a week of camping and a couple days off as I cleaned up all the camping gear, etc. Got a few workouts in while camping. We went to Silver Lake, Michigan. I too enjoyed some runs up the dunes but didn't cross the 30 minute theshold. I've been babying my leg and let it rest most of last week and through the weekend. I ran on the treadmill last night and want to get in a few more runs this week to see how its responding. Got some time on the drainer this morning and swam at lunch. Mitch, I think we were chewing some of the same sand this weekend. We went t0 Silver lake this Saturday and Michigans adventure on Sunday. I did hill repeats on the first set of dunes on the ped. access. Of course no trip to the dunes is complete without going to Mac Woods. Edited by JBacarella 2012-08-14 2:01 PM |
| 2012-08-14 1:44 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Andy S 5/B 8/ R 9 Rest 1 Total 22 Time 27:19:41 95% |
| 2012-08-14 1:44 PM in reply to: #4362007 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Matthews - 2012-08-14 3:13 AM Welcome back Mark. Good to see you are still working out. Matthew, thank you. |
| 2012-08-14 2:24 PM in reply to: #4362940 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed JBacarella - 2012-08-14 2:43 PM dangremond - 2012-08-14 12:52 PM Hi all. Back after a week of camping and a couple days off as I cleaned up all the camping gear, etc. Got a few workouts in while camping. We went to Silver Lake, Michigan. I too enjoyed some runs up the dunes but didn't cross the 30 minute theshold. I've been babying my leg and let it rest most of last week and through the weekend. I ran on the treadmill last night and want to get in a few more runs this week to see how its responding. Got some time on the drainer this morning and swam at lunch. Mitch, I think we were chewing some of the same sand this weekend. We went t0 Silver lake this Saturday and Michigans adventure on Sunday. I did hill repeats on the first set of dunes on the ped. access. Of course no trip to the dunes is complete without going to Mac Woods. We were at the state park campgrounds on Silver Lake from Sunday through Thursday. We rented a pontoon boat on Monday of last week and spent most of the day parked at the dunes. Below is my garmin record for my open water swim. About 1/4 through the swim I put on my wetsuit for the first time (mortified my daughter - yes, I'm crazy fitness dad - all the other dad's at least 50 pounds overweight and drinking beer all day). After the swim I was thinking of doing hill repeats but was exhasuted. We had spent about 2.5 hours in Lake Michigan the day before. I did a fair amount of swimming in Lake Michigan against the rip current and then just battling the waves was exhausting. Ran Tuesday morning and spent the rest of the day canoeing the Pere Marquette river. My upper body was shot after that. Wednesday I sat on the beach and did nothing up at Ludington State Park. What a beautiful beach that is. Silver Lake Swim: http://connect.garmin.com/activity/208783033
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| 2012-08-14 2:28 PM in reply to: #4123283 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Need a consult. My Achilles is acting up a bit. Nothing serious just some tendinitis. Feels fine when warmed up, but after sitting for a while it gets pretty cranky. Going to scale back some of the running this week as it is a down week on my plan. Been icing and stretching as well.Question: Am I better off running on the treadmill as I nurse my Achilles back due to the evenness of the tread and its more forgiving nature? |
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