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Ernesto's group (4th season) - Closed (Page 114)
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 2012-08-17 9:37 PM in reply to: #4368458 |
Master  2238    Dallas |  Subject: RE: Ernesto's group (4th season) - Closeddangremond - 2012-08-17 3:00 PM Mitch,Looking for suggestions...I have a Sprint Tri scheduled on Sept 16th. I've had no rhythm in my training as of late. Its a 500M swim, 12.4 mile bike and 3.1 mile run. No issues on the distances but want to figure out where to put efforts for next 4 weeks, its been along time since I raced a Tri (2009) but not planning on much of a taper, couple days?? I've been following a rehab running program and how that goes will determine if I race the run or not. been trying to swim 3 times a week for 30ish minutes. Biking has been inconsitent at best. Looking for thoughts on how much you think I can increase bike and swim intensity over the next 3 weeks and what gains I can see? Don't try to rush your body back into fitness, the injury will show its ugly head again. Let the body "ask" you for more and get to the race in whatever shape you can, then adjust your pace to the level of fitness that you have at the time. If not much was done, race easy and smell the flowers. If everything went superb, race you rear off. |
| 2012-08-17 10:31 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Yesterday was a long work day and got home exhausted, so no workouts for me. On the positive side I got my replacement Garmin 910xt unit and am connected again! Today an 8 mile morning run w/ intervals + 1hr drainer workout Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) |
| 2012-08-17 10:55 PM in reply to: #4368949 |
| Subject: RE: Ernesto's group (4th season) - Closed On call tonight in the nurseries, but did 30 minute swim and then 18 minute run before call. When i got to hospital, we did handoff. Then I changed out of scrubs into running gear and ran around hospital parking lot for another 12 minutes to complete 30 minute run. Just completed the 12 minutes and then got called to delivery of 29 week baby. On sunday, I am doing sprint tri. Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) Charlotte S4/B5/R6 Rest 2 Total 18 Time 12:23; weight=143 (-1.4%)- 14/15 93% |
| 2012-08-18 12:00 AM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Rode to Pt Danger to watch the whales. I saw plenty of them, I mean white puffs above the surface and occasional fin. Nice weather, just a bit too windy. So 2,5 hr ride today. Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) Charlotte, good luck tomorrow! Edited by markz 2012-08-18 12:19 AM |
| 2012-08-18 7:56 AM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Know what you mean Mark. When on holidays spent 4 days camped on the beach and the constant flow of whales. 42km 1.20hrs. Good ride just slowiy building up distances again.Rest day tomorrow. Whoo. |
| 2012-08-18 9:44 AM in reply to: #4368986 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Rest day on Friday and 7M pace run today. Felt easy, but pace was about 20" too fast.
@Andy: I regularly get deep tissue massage when training heavy. However, I would only recommend doing it the day before a rest or recovery day. The massage can be quite painful and there are times when I have had to tap out and tell the masseur to go slightly easier. It takes a day to get your muscles back into equilibrium and you can be prone to some level of dehydration afterwards if you do not drink up. Not to scare you away from it, but deep tissue massage really works the body and I wouldn't recommend going long or hard the day after. My therapist also does some reiki work after the deep tissue which I find to be extremely relaxing.
Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) Charlotte, good luck tomorrow! Edited by JoePetto 2012-08-18 9:47 AM |
| 2012-08-18 9:59 AM in reply to: #4369133 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed 8 mile easy run today. This group is really hard core. In previous groups, training for a marathon 6 days a week would put me near the top of challenge. Now I'm near the bottom. Great job everyone. Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) Gabe S 3/ B 10/ R 9 Rest 3 Total 22 Time 29:55:15 Jim S 5/ B 8/ R 9 Rest 3 Total 22 Time 15:56:44 Matthew S 7/ B 8/ R 6 Rest 2 Total 21 Time 14:10.10 Jackie S 6/ B 10/ R 4 Rest 2 Total 20 Time 25:19:58 Ernesto S 3/ B 5/ R 10 Rest 3 Total 18 Time 20:25:21Charlotte S4/B5/R6 Rest 2 Total 18 Time 12:23; weight=143 (-1.4%)- 14/15 93% Barry S 4/ B 4/ R 8/ Rest 1/ Total 16 Time 22:08:28 100+% Mark Z S 4/B 6/R 6 Rest 3 Total 16 Time 21:38:00 Chris S 0/B 1/R 15/ Rest 3/ Total 16 Time 18:26:03 100%. weight loss ?? Joe S 1/ B 0/ R 14 Rest 3 Total 15 Time 13:22:15 100% Mitch S 3/ B 2/ R 5 / Rest 7/ Total 10 Time 6:20:33 |
| 2012-08-18 10:04 AM in reply to: #4369143 |
| Subject: RE: Ernesto's group (4th season) - Closed Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) Charlotte S4/B5/R6 Rest 2 Total 18 Time 12:23; weight=142 (-3.4%)- 14/15 93% |
| 2012-08-18 1:05 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Today I rode completely solo to a little town named Ferris for a total 80 miles, paced in a way that would keep my HR well below my MAF of 147BPM and succeeded, finished the ride with an average 19.2mph 129BPM despite zero draft and on my road bike. Really liking my efficiency at low heart rates! Also, the cool day really helped, it was an average 74 degrees! Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you)
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| 2012-08-18 1:18 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Good bike ride E! Today a 2hr drainer workout + 6.4 mile brick run Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) |
| 2012-08-18 3:39 PM in reply to: #4369258 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed @Charlotte - Good luck with your sprint tomorrow! @ Andy - I usually do a deep tissue massage every 4-6 weeks when I'm really training. Like Joe said, I always take a rest day the day after and drink plenty of water. I plan to get one this Thursday before my Tri on Sunday. One mile open water swim that went well today; Full wetsuit water temp was 74 degrees and I got a little warm at times. My long run today - not so good. My heart rate was elevated from the start and I had no energy. I was supposed to do 16 today and ended up cutting it short at 14. I think this is mainly job stress and maybe some overtraining? Anyway, taper has officially started for next week's Tri. Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) |
| 2012-08-18 3:55 PM in reply to: #4369371 |
| Subject: RE: Ernesto's group (4th season) - Closed i am looking forward to the sprint tomorrow. My 14 year old daughter, Emma, has convinced me to go to a climbing wall with her today, which should be fun but i will need to be careful not to overdo it. Last weekend, Emma and I did Mummy-Daughter, Mani-Pedi to celebrate end of summer and first year of high school (manicure, pedicure). The mani-pedi involved deep tissue calf and foot massage. My workouts - crossfit and run - the next day were not good. So, I think all the advice Andy is getting regarding having a rest day after the massage is right on point. Is there a minimum number of days one would want to recover from a deep tissue massage prior to participating in an important race. someone, said earlier in our thread, that they are planning to do a marathon on sunday preceeeded by deep tissue massage on thursday? just thinking out loud ... |
| 2012-08-18 7:55 PM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed |
| 2012-08-18 7:59 PM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Club run today. Did 15k hilly course in 1:24. Nothing like motivation from others. Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) |
| 2012-08-18 9:26 PM in reply to: #4369375 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed charlotte hobbs - 2012-08-18 3:55 PM Charlotte,i am looking forward to the sprint tomorrow. My 14 year old daughter, Emma, has convinced me to go to a climbing wall with her today, which should be fun but i will need to be careful not to overdo it. Last weekend, Emma and I did Mummy-Daughter, Mani-Pedi to celebrate end of summer and first year of high school (manicure, pedicure). The mani-pedi involved deep tissue calf and foot massage. My workouts - crossfit and run - the next day were not good. So, I think all the advice Andy is getting regarding having a rest day after the massage is right on point. Is there a minimum number of days one would want to recover from a deep tissue massage prior to participating in an important race. someone, said earlier in our thread, that they are planning to do a marathon on sunday preceeeded by deep tissue massage on thursday? just thinking out loud ... Andy is right, deep tissue releases all the metabolites from your muscles to your bloodstream (which is great for recovery) but really bad in the short term. The best advice I can give you is to drink an enormous amount of water right after one of these massages and one day of rest or a nice long swim. |
| 2012-08-18 10:28 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Charlotte, good luck in the AM! Had a great workout at the velodrome today. After I talked myself out of being scared, it was really great! I'll post video soon. Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) |
| 2012-08-19 9:04 AM in reply to: #4369641 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed 11.5M run today - weather was perfect for running today low 60s. Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) |
| 2012-08-19 10:15 AM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Nice run this morning with my friend Victor. 9 miles in 1:15 at low HR (below MAF). Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) |
| 2012-08-19 12:06 PM in reply to: #4369840 |
| Subject: RE: Ernesto's group (4th season) - Closed i completed the Sprint Tri this a.m. Does swim count as additional swim for challenge given it was less than 30 minutes? If not, i will revise entry below. My swim this a.m. was good for me and 2nd in age group - behind leader by 1/100th of a second despite goggle strap breaking a third of way into race. However, bike time was not great with all other women in my age group passing me on bike. it was hilly and i have not done any hill work this year. Also, my weight has got to really affect me on hills during bike and anytime during run. It kind of sucks because BMI is about 24.3 which is o.k. unless you are trying to improve triathlete standing. There was one other woman who probably has BMI of almost 30 who passed me on bike on hill. Maybe it is not just my weight but also my bike skills on hills. All in all, i am pleased i participated and had fun even though I was last in age group (5th out of 5). I am also motivate to continue to improve daily nutrition and amount and quality of food choices. Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) Charlotte S6/B7/R8 Rest 3 Total 21 Time 14:23; weight=142 (-3.4%)-93% Ernesto S 3/ B 6/ R 11 Rest 4 Total 20 Time 25:51:46 |
| 2012-08-19 12:22 PM in reply to: #4369920 |
| Subject: RE: Ernesto's group (4th season) - Closed I reviewed log for month and made correction below. i will still need to correct entry if swim in sprint is not counted in challenge. Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) Gabe S 3/ B 11/ R 10 Rest 3 Total 24 Time 32:48:47 Charlotte S6/B8/R7 Rest 3 Total 21 Time 14:23; weight=142 (-3.4%)-91% Ernesto S 3/ B 6/ R 11 Rest 4 Total 20 Time 25:51:46 |
| 2012-08-19 12:25 PM in reply to: #4369930 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed 15 mile long run at 8:25 pace. 2:06:18 Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) Gabe S 3/ B 11/ R 10 Rest 3 Total 24 Time 32:48:47 Jim S 5/ B 8/ R 9 Rest 3 Total 22 Time 15:56:44 Jackie S 6/ B 11/ R 4 Rest 2 Total 21 Time 26:04:58 Charlotte S6/B8/R7 Rest 3 Total 21 Time 14:23; weight=142 (-3.4%)-91% Matthew S 7/ B 8/ R 6 Rest 2 Total 21 Time 14:10.10 Ernesto S 3/ B 6/ R 11 Rest 4 Total 20 Time 25:51:46 Barry S 5/ B 4/ R 9/ Rest 1/ Total 18 Time 25:58:30 100+% Mark Z S 4/B 6/R 7 Rest 3 Total 17 Time 23:04:00 Chris S 0/B 1/R 16/ Rest 3/ Total 17 Time 20:32:21 100%. weight loss ?? Joe S 1/ B 0/ R 15 Rest 3 Total 16 Time 15:03:15 100% Mitch S 3/ B 2/ R 5 / Rest 7/ Total 10 Time 6:20:33 |
| 2012-08-19 3:13 PM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Charlotte, congratulations! Position in our case depends on who shows up in those smaller races. Like Chris said, we're at the bottom here, even though we work out almost every day. To an average mortal we are heroes. |
| 2012-08-19 5:08 PM in reply to: #4370064 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Charlotte, I agree with Mark here. When the number of participants is low, placement just depends on whether it is a race where relatively faster people show up. What is important is you did it. So congrats! As for bike and run speed, BMI probably has a bit to do with it, but basically not that much. Way less than you probably think. I looked at your logs. You've biked 536 miles so far this year. That's great as a start, but the fast bikers have probably logged 4 times that. (I'm really bad at this myself. I've run more miles than I've biked, which is not good for getting faster on the bike.) And 16 mph is nothing to be upset about. Same with the run. If your logs are correct, you haven't run much this year. (139 miles). So 10:30 miles are really good given you just got off the bike. If you can find the time to bike and run more (I know, I know, easier said than done) then you've got a lot of improvement coming up. |
| 2012-08-19 5:54 PM in reply to: #4370161 |
| Subject: RE: Ernesto's group (4th season) - Closed Thank you Chris for looking at my logs and providing the analysis and encouragement. I feel better knowing that there will hopefully experience improvement if i spend more time biking and cycling. |
| 2012-08-19 6:06 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Up-date from the weekend Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) Matthew S 7/ B 9/ R 7 Rest 3 Total 23 Time 16:07:10 Jim S 5/ B 8/ R 9 Rest 3 Total 22 Time 15:56:44 |
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