Ernesto's group (third season) - CLOSED (Page 112)

Horrible 5 mile run in 47:20. I was supposed to go 7.5, but because of bad food choices, I had to cut it short. Joe I love the Philly cheese steak, but it was a real bad lunch choice.

- Joe P S 8/ B 10/ R 7 Total = 25; 27:56:05"
- Gabe S 5 / B 10/ R8; Total = 23; 37:48:45
- Mitch: S 4 / B 9 / R 12; Total = 25; 18:54:11"
- Jim S 0 / B 10 / R 11; Total = 21; 16:10:40
 -Matthews: S 7 / B 5 / R 8; Total = 20; 19:00:00
- Jackie S 7/B 6/R 5; Total 18; 23:54:17 (I recounted my workouts)
- Rachel S 5 / B 6 / R 7; Total = 18; 22:54:44"
- MarkZ: S 3 / B 8 / R 7; Total = 18; 21:13:00"
- Chris S 0 / B 1 / R 15; Total = 16; 20:54:30
- Kev: S 3/B 5/R 8; Total = 16; 19:46:57
- Jennie S 5 / B 4/ R 7; Total = 16; 12:08:17
- Charlotte S 3/ B 6/ R 5; Total =14; 7:55:00
- Samy S 4 / B 5/ R 5; Total = 14; 11:01:01
- Scott S 2 / B 4 / R 6; Total = 12, 9:34:36
- Mark H S 0 / B 2 / R 2 ; Total = 4; 2:30:0
- Ernesto S 0 / B 0 / R 4; Total = 4; 2:22:34"
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

Chris - great job on the HM!  That's a great time, and it's always good to get a PB.

I had two unplanned rest days Friday and Saturday.  I worked night shift Friday night, and between that, family stuff and a lack of coaches at the Saturday swim session, I didn't manage to fit anything in.

Today I took part in the club duathlon.  These are run every month, but I always seem to be working when they're on.  The last time I did it was a year ago.  I was really pleased with how it went today.  They're handicapped, so the slowest people start first, and then everyone goes off at specific times based on their previous performances.  Obviously I'm one of the slower people, but noone overtook me, and I managed to pass one person, so I came in 2nd!  I haven't got all the exact times yet (it's manually timed and I didn't include transitions on the Garmin), but the total time was 1hr 15min 29sec, which is a PB for me by over 2.5 minutes. 

And then the sunday swim session finished me off for the day.

- Joe P S 8/ B 10/ R 7 Total = 25; 27:56:05"
- Gabe S 5 / B 10/ R8; Total = 23; 37:48:45
- Mitch: S 4 / B 9 / R 12; Total = 25; 18:54:11"
- Rachel S 6 / B 7 / R 8; Total = 21; 24:55:13"
- Jim S 0 / B 10 / R 11; Total = 21; 16:10:40
 -Matthews: S 7 / B 5 / R 8; Total = 20; 19:00:00
- Jackie S 7/B 6/R 5; Total 18; 23:54:17
- MarkZ: S 3 / B 8 / R 7; Total = 18; 21:13:00"
- Chris S 0 / B 1 / R 15; Total = 16; 20:54:30
- Kev: S 3/B 5/R 8; Total = 16; 19:46:57
- Jennie S 5 / B 4/ R 7; Total = 16; 12:08:17
- Charlotte S 3/ B 6/ R 5; Total =14; 7:55:00
- Samy S 4 / B 5/ R 5; Total = 14; 11:01:01
- Scott S 2 / B 4 / R 6; Total = 12, 9:34:36
- Mark H S 0 / B 2 / R 2 ; Total = 4; 2:30:0
- Ernesto S 0 / B 0 / R 4; Total = 4; 2:22:34"
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

Long day yesterday and a bit fatigued from it today. Last update was Thursday and I took Friday off as another rest day. Last week was extremely tiring and it was hard to get motivated.

Thanks again for all the support guys. 

Since then however, I managed a long bike, the tri club Saturday swim and a short run on Saturday and the tri club Sunday swim today. Was going to run this evening but legs are still heavy so going to leave it until tomorrow. 

Chris - Great work on the PB!

Update is below

- Joe P S 8/ B 10/ R 7 Total = 25; 27:56:05"
- Gabe S 5 / B 10/ R8; Total = 23; 37:48:45
- Mitch: S 4 / B 9 / R 12; Total = 25; 18:54:11"
- Rachel S 6 / B 7 / R 8; Total = 21; 24:55:13"
- Jim S 0 / B 10 / R 11; Total = 21; 16:10:40
- Kev: S 5/B 6/R 9; Total = 20; 25:42:50
 -Matthews: S 7 / B 5 / R 8; Total = 20; 19:00:00
- Jackie S 7/B 6/R 5; Total 18; 23:54:17
- MarkZ: S 3 / B 8 / R 7; Total = 18; 21:13:00"
- Chris S 0 / B 1 / R 15; Total = 16; 20:54:30
- Jennie S 5 / B 4/ R 7; Total = 16; 12:08:17
- Charlotte S 3/ B 6/ R 5; Total =14; 7:55:00
- Samy S 4 / B 5/ R 5; Total = 14; 11:01:01
- Scott S 2 / B 4 / R 6; Total = 12, 9:34:36
- Mark H S 0 / B 2 / R 2 ; Total = 4; 2:30:0
- Ernesto S 0 / B 0 / R 4; Total = 4; 2:22:34"
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

Chris- Not sure I had a chance to personally express a congrats on your HM..  Way to go!  I am continuing to express how amazing this group is and how lucky we are to not only have an amazing mentor like Ernesto, but we also have each other.  It's been a year since I've been with some of you guys and looking back at how much we have all grown as athletes is amazing.  No matter what my frustrations are, you all are still part of my training plan.  Inspiration, support, advice... Can't imagine training without you all!!!  

I had a great run today..  Yes, I will admit that the 23mph winds may have helped on the way out today but I had to face them on the way back and still had the best aerobic run of my training since I moved here and started MAF!!!!!  I still run higher than a true MAF given the altitude and all but the target 153bpm is what I've worked with since Jan 1 (it was 156 last year).  Last 2 runs on the trail were not aerobic but Jan 29 I ran this same path...13.41pace, HR 156.

Today I ran 11.39pace 153HR...  Giving credit to the wind I turned back 8 minutes early.  I figured the winds were really pushing me.  I ended up with 18 minutes left to run at the end and the turn around was into the winds!!!!!  Can't tell you how happy I am with today's run and how happy I am that I LISTENED TO ERNESTO AND READ THE BOOK!!!!

I'll updated everything later, Gotta go be Mom now!

10.5 mile run today in 1:32:18. 

- Joe P S 8/ B 10/ R 7 Total = 25; 27:56:05"
- Gabe S 5 / B 10/ R8; Total = 23; 37:48:45
- Mitch: S 4 / B 9 / R 12; Total = 25; 18:54:11"
- Rachel S 6 / B 7 / R 8; Total = 21; 24:55:13"
- Jim S 0 / B 10 / R 11; Total = 21; 16:10:40
- Kev: S 5/B 6/R 9; Total = 20; 25:42:50
-Matthews: S 7 / B 5 / R 8; Total = 20; 19:00:00
- Jackie S 7/B 6/R 5; Total 18; 23:54:17
- MarkZ: S 3 / B 8 / R 7; Total = 18; 21:13:00"
- Chris S 0 / B 1 / R 16; Total = 17; 22:03:02
- Jennie S 5 / B 4/ R 7; Total = 16; 12:08:17
- Charlotte S 3/ B 6/ R 5; Total =14; 7:55:00
- Samy S 4 / B 5/ R 5; Total = 14; 11:01:01
- Scott S 2 / B 4 / R 7; Total = 13, 11:06:54
- Mark H S 0 / B 2 / R 2 ; Total = 4; 2:30:0
- Ernesto S 0 / B 0 / R 4; Total = 4; 2:22:34"
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

Made it through 1:04:00 run.  Beautiful sunny day, but the heels were tight.

On the Philly Cheesteak - it is all about the bread.  Steak and cheese are easy, but the roll needs to be on. As a Philly resident though, I haven't had a cheesteak in years - roast pork with broccoli rabe and sharp provolone is "the" Philly sandwich.

- Joe P S 8/ B 10/ R 8 Total = 26; 29:00:05"
- Gabe S 5 / B 10/ R8; Total = 23; 37:48:45
- Mitch: S 4 / B 9 / R 12; Total = 25; 18:54:11"
- Rachel S 6 / B 7 / R 8; Total = 21; 24:55:13"
- Jim S 0 / B 10 / R 11; Total = 21; 16:10:40
- Kev: S 5/B 6/R 9; Total = 20; 25:42:50
- Jackie S 8/B 6/R 6; Total 20; 25:21:33
--Matthews: S 8 / B 5 / R 8; Total = 21; 19:30:00 
- MarkZ: S 3 / B 8 / R 7; Total = 18; 21:13:00"
- Chris S 0 / B 1 / R 16; Total = 17; 22:03:02
- Jennie S 5 / B 4/ R 7; Total = 16; 12:08:17
- Charlotte S 3/ B 6/ R 5; Total =14; 7:55:00
- Samy S 4 / B 5/ R 5; Total = 14; 11:01:01
- Scott S 2 / B 4 / R 7; Total = 13, 11:06:54
- Mark H S 0 / B 2 / R 2 ; Total = 4; 2:30:0
- Ernesto S 0 / B 0 / R 4; Total = 4; 2:22:34"
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

Bummer, Lehigh just lost against Xavier right now, but they played well so very proud of them!

Mark Z, great run this week, how is your marathon training going?

I decided to do a 4km open water swim today in beautiful Lake Atitlan (my longest swim ever) and it went ok.  I ended up doing it in 1:30, so I need to work on my speed in order to bring that time down by 10-15 min. for the IM.  This swim won't count towards the challenge since it was day 7, but it was good to get it on for my physical and mental training for the IM.

- Joe P S 8/ B 10/ R 8 Total = 26; 29:00:05"
- Gabe S 5 / B 10/ R8; Total = 23; 37:48:45
- Mitch: S 4 / B 9 / R 12; Total = 25; 18:54:11"
- Rachel S 6 / B 7 / R 8; Total = 21; 24:55:13"
- Jim S 0 / B 10 / R 11; Total = 21; 16:10:40
- Kev: S 5/B 6/R 9; Total = 20; 25:42:50
- Jackie S 8/B 6/R 6; Total 20; 25:21:33
--Matthews: S 8 / B 5 / R 8; Total = 21; 19:30:00 
- MarkZ: S 3 / B 8 / R 7; Total = 18; 21:13:00"
- Chris S 0 / B 1 / R 16; Total = 17; 22:03:02
- Jennie S 5 / B 4/ R 7; Total = 16; 12:08:17
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39"

- Charlotte S 3/ B 6/ R 5; Total =14; 7:55:00
- Samy S 4 / B 5/ R 5; Total = 14; 11:01:01
- Scott S 2 / B 4 / R 7; Total = 13, 11:06:54
- Mark H S 0 / B 2 / R 2 ; Total = 4; 2:30:0
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

Ernesto, glad to see you finally were able to get some workouts in!

I just corrected my totals as the total time was correct but I forgot to add the update for the 2 workouts from Friday (30k run + swim) in my total workouts - sorry! 

- Joe P S 8/ B 10/ R 8 Total = 26; 29:00:05" 
- Gabe S 6 / B 10/ R9; Total = 25; 37:48:45 
- Mitch: S 4 / B 9 / R 12; Total = 25; 18:54:11" 
- Rachel S 6 / B 7 / R 8; Total = 21; 24:55:13" 
- Jim S 0 / B 10 / R 11; Total = 21; 16:10:40 
- Kev: S 5/B 6/R 9; Total = 20; 25:42:50
- Jackie S 8/B 6/R 6; Total 20; 25:21:33
--Matthews: S 8 / B 5 / R 8; Total = 21; 19:30:00 
- MarkZ: S 3 / B 8 / R 7; Total = 18; 21:13:00" 
- Chris S 0 / B 1 / R 16; Total = 17; 22:03:02 
- Jennie S 5 / B 4/ R 7; Total = 16; 12:08:17 
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39"

- Charlotte S 3/ B 6/ R 5; Total =14; 7:55:00 
- Samy S 4 / B 5/ R 5; Total = 14; 11:01:01 
- Scott S 2 / B 4 / R 7; Total = 13, 11:06:54 
- Mark H S 0 / B 2 / R 2 ; Total = 4; 2:30:0 
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

Thanks Gabe.
The training is going fine, just started the really long runs. Not following any plans, just making sure I do more of the long runs this time. The standard plans don't suit me, I do it for fun and know what weekly distance I can cover without turning it into a job. Most plans are also too easy on long runs, in my opinion.
We'll see, my goal this time is to minimise the pain in the last 10kms of the marathon.
Time is not important.

Oh,  day off today.

Btw, Gabe, your swim time in IM will be better, just because you are among so many other swimmers, even if you're not purposefully drafting.

It's good to hear from you Ernesto - we miss your positive energy.

Drainer (1hr)/Dreadmill (55:00) brick.

- Joe P S 8/ B 11/ R 9 Total = 28; 30:55:05" 
- Gabe S 6 / B 10/ R9; Total = 25; 37:48:45 
- Mitch: S 4 / B 9 / R 12; Total = 25; 18:54:11" 
- Rachel S 6 / B 7 / R 8; Total = 21; 24:55:13" 
- Jim S 0 / B 10 / R 11; Total = 21; 16:10:40 
- Kev: S 5/B 6/R 9; Total = 20; 25:42:50
- Jackie S 8/B 6/R 6; Total 20; 25:21:33
--Matthews: S 8 / B 5 / R 8; Total = 21; 19:30:00 
- MarkZ: S 3 / B 8 / R 7; Total = 18; 21:13:00" 
- Chris S 0 / B 1 / R 16; Total = 17; 22:03:02 
- Jennie S 5 / B 4/ R 7; Total = 16; 12:08:17 
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39"

- Charlotte S 3/ B 6/ R 5; Total =14; 7:55:00 
- Samy S 4 / B 5/ R 5; Total = 14; 11:01:01 
- Scott S 2 / B 4 / R 7; Total = 13, 11:06:54 
- Mark H S 0 / B 2 / R 2 ; Total = 4; 2:30:0 
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

It's my rest day and my Birthday today (41 - definitely worse than 40!).  Slept in until 7:00am.  Working half a day and may take a nap this afternoon.  Hopefully my birthday present will arrive today - my first wetsuit.  really excited about getting to one of our local lakes when it warms up a bit to try it out and see how it feels to swim in a wetsuit.

I want to echo Jennie's comments above about this group.  I tried mentoring some groups in the past and may have been in a group or two before finding Ernesto's group.  I like the dynamic we have here and its great coming in to work in the morning and checking-in on how everyone is doing.  We all have different goals but its great being here to support everyone.  Thanks to all of you and especially Ernesto for getting it going from the start.

I spent the last 4 to 5 months working on building a base in running.  I've added more intensity (through a training plan)as of late and I've noticed a couple things.  I tried a similar training plan a few years ago when I did not have an adequate base.  I had more injuries and couldn't complete the non-running aspects of the training plan.  In short, my body couldn't recover in time before the next work out (one would suggest I should have known at that point it was too much for me).  Fast forward to today, I've built up a base, I'm smarter about my training, and while the intensity is tough I'm able to manage it.  I noticed from the start the track workouts were at too high of a pace so I dialed them back a bit (used another established training plan's track workouts).  The other day my legs were tired from a cycling workout so I changed the tempo run to a shorter recovery run.  What I still need to work on is my long run.  I still have the tendency to run it faster than prescribed.  What's interesting is that my legs are recovering faster than they ever have from harder efforts. I think that these are some of the real lessons I've learned here....be smart, listen to your body, continually evaluate your plan and your fitness, and don't be afrain to admit that you're wrong and need to change. 

As we get closer to mid-April and my first HM of the season I'm going to post some training runs with a request to help me figure out what goal time I should have!  Thanks gang!

Added a training ride with a friend that I am introducing to the sport. He is going to do the local sprint in the fall, so I took him on the bike course. 46.14 for 12.4 miles.

Happy Birthday Mitch! Enjoy your day.

Chris you were close on the cheesesteak, but it was at the local New York "style" deli. The only good Italian we have for 150 miles is at my house. that is subject to argument over whose family sauce is better, mine or my wife's.

Gabe sorry about Lehigh. I love a good underdog, unless they are playing Michigan State. BTW who still has teams in the tournament?

- Joe P S 8/ B 11/ R 9 Total = 28; 30:55:05" 
- Gabe S 6 / B 10/ R9; Total = 25; 37:48:45 
- Mitch: S 4 / B 9 / R 12; Total = 25; 18:54:11" 
- Jim S 0 / B 10 / R 11; Total = 22; 16:56:54

- Rachel S 6 / B 7 / R 8; Total = 21; 24:55:13" 

- Kev: S 5/B 6/R 9; Total = 20; 25:42:50
- Jackie S 8/B 6/R 6; Total 20; 25:21:33
--Matthews: S 8 / B 5 / R 8; Total = 21; 19:30:00 
- MarkZ: S 3 / B 8 / R 7; Total = 18; 21:13:00" 
- Chris S 0 / B 1 / R 16; Total = 17; 22:03:02 
- Jennie S 5 / B 4/ R 7; Total = 16; 12:08:17 
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39"

- Charlotte S 3/ B 6/ R 5; Total =14; 7:55:00 
- Samy S 4 / B 5/ R 5; Total = 14; 11:01:01 
- Scott S 2 / B 4 / R 7; Total = 13, 11:06:54 
- Mark H S 0 / B 2 / R 2 ; Total = 4; 2:30:0 
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

ernestov - 2012-03-19 11:23 AM Happy Birthday Mitch! Now go celebrate by running forty one times around the block, haha!

Believe me - I googled birthday challenges - the one I saw said I needed to swim 4 miles.  Run 1 mile and bike 41 miles.  I was pretty much done a swim 4 miles.  In the spirit of trying to adhere to my training plans and goals I am resting today.  probably will go for a walk with my 2 year old, lovely wife, and schnauzer.