Ernesto's group (4th season) - Closed (Page 115)

Did a long slow run today 9+ miles and Total Immersion Drills at the pool.

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
Jackie S 7/ B 11/ R 5 Rest 2 Total 23 Time 28:38:45
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 
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
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

Charlotte,  I agree with Mark and Chris.  I looked at your last tri in May.  You were in the age group that I was in last year.  You are faster on the bike than I am and I've logged 1628 miles this year so far.  I'm a little faster on the run, but I've logged 313 miles so far.  Do not beat yourself up.  You were there and you had fun.  Next time you start all over again and your results may end up to be what you want.  It helps if you fill in your race reports.

Andy, I agree with the comments on the massage.  Definitely not the day before and drink lots of water.

Matthew, I listen to Endurance Nation podcasts when I run, instead of music.  I've listened twice now to the one that says the aero helmet is better than race wheels (bang for the buck).  That's definitely next on my list.

Chris and anyone else.  Can you analyze my logs and tell me what else I should be doing before the Sep 30 HIM?

Hey Jackie:

FWIW, I'd de-emphasize the drills on the swim and find more purposeful swim sets.  Break your swim days into short, medium and long and find sets that work accordingly (e.g., short swim main set 10-20 x 100 and long swims of 1 x 1500-2000).  Your biking longs good, but your run mileage looks like it could improve (except for your nice run today!!!).  Those LSD runs really pay off at 70.3 distance.  Runs beyond 12 miles I found to be especially helpful. Keep up the hard work and stay positive.

Hi Strangers!

Sorry I have been MIA. July was a horrible training months (some factors out of my control, some within my control), so trying to get back in the wagon. Been frustrating to say the least between my loss fitness, high temps (driving my HR up), kids off school, and crazy weather (while the rest of the US is in a drought, it has not stop raining in here).

Getting more comfortable with the aerobars, although still experiencing some soreness in my forearms (the same feeling that you get when holding a bag or weight for long). BTW, switched my saddle from the profile design to the ISM Adamo Race - Eureka! My sit bones are sore, but my more important parts are thanking me profusely. How come nobody mentioned the ISM saddles in here? Did a ~30 mile ride on Saturday and was able to stay in Aerobars for a good chunk of the ride.

Decided to scrap my plans to have a Sep race , and will concentrate on getting ready for my first Olympic distance in Nov. I might throw in an October race to celebrate my birthday but only if I feel my fitness level is up to par.

My wife and I are planning to start the P90x fitness plan next week. I want to make sure she sticks to it and decided to do it with her to push her somewhat. Any experience/recommendations? I don't expect it to help me big time with my S/B/R, but should improved my cardio.

Planning to do it in the morning after my S/B/R or if too much at night.

Did a slow easy spin on the bike this evening. 13.95 miles in 1:05:22

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
Jackie S 7/ B 11/ R 5 Rest 2 Total 23 Time 28:38:45
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 
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
Barry S 5/ B 5/ R 9/ Rest 2/ Total 19 Time 27:03:52 100+%
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

Samy, welcome back and glad to see you are shooting to move up to an Oly tri; and Jackie for your first HIM!

Separately, if you guys know of anyone who is interested in running in the sold-out Marine Corps Marathon in DC on Oct. 28, I will be selling my entrance since I will be running the NY Marathon instead.  This is one of the few marathons where they officially allow to transfer the registration to someone else and we have until the 31 of August to do so. So let me know - thanks!

Today a 50 min drainer workout

Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) 
Gabe S 3/ B 12/ R 10 Rest 3 Total 25 Time 33:39:17
Jackie S 7/ B 11/ R 5 Rest 2 Total 23 Time 28:38:45
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 
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 
Barry S 5/ B 5/ R 9/ Rest 2/ Total 19 Time 27:03:52 100+% 
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

Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you) 
Gabe S 3/ B 12/ R 10 Rest 3 Total 25 Time 33:39:17

Matthew S 8/ B 9/ R 7 Rest 3 Total 24 Time 16:37:10
Jackie S 7/ B 11/ R 5 Rest 2 Total 23 Time 28:38:45
Jim S 5/ B 8/ R 9 Rest 3 Total 22 Time 15:56:44 
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 
Barry S 5/ B 5/ R 9/ Rest 2/ Total 19 Time 27:03:52 100+% 
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

Matthew, I am not qualified on advantages of aero helmet at our level, but get that wetsuit first if you don't have one, please!

Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you)
Gabe S 3/ B 12/ R 10 Rest 3 Total 25 Time 33:39:17

Matthew S 8/ B 9/ R 7 Rest 3 Total 24 Time 16:37:10
Jackie S 7/ B 11/ R 5 Rest 2 Total 23 Time 28:38:45
Jim S 5/ B 8/ R 9 Rest 3 Total 22 Time 15:56:44
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
Barry S 5/ B 5/ R 9/ Rest 2/ Total 19 Time 27:03:52 100+%
Mark Z S 4/B 7/R 7 Rest 3 Total 18 Time 24:04:00
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:

E - Thanks for the thoughts, I like the approach.  I guess if I had to have one goal for the remainder of the year it would be to achieve consistency in my workouts again.  We'll see where I am on race day and go from there.

Did manage to get all my run workouts in this week and some time on the bike.

6 mile runch 53:58

Andy S 8/B 9/ R 10 Rest 1 Total 27 Time 33:50:33 98% (thank you)
Gabe S 3/ B 12/ R 10 Rest 3 Total 25 Time 33:39:17
Matthew S 8/ B 9/ R 7 Rest 3 Total 24 Time 16:37:10
Jackie S 7/ B 11/ R 5 Rest 2 Total 23 Time 28:38:45
Jim S 5/ B 8/ R 10 Rest 5 Total 23 Time 16:50:42
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
Barry S 5/ B 5/ R 9/ Rest 2/ Total 19 Time 27:03:52 100+%
Mark Z S 4/B 7/R 7 Rest 3 Total 18 Time 24:04:00
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 3/ R 7 / Rest 7/ Total 13 Time 08:06:09

Busy and anxious past couple days.  The new bearings are in for my bike, so I'm heading down to get those done this afternoon.  I took Saturday completely off because I had to drive 2.5 hours (each way) to pick up my son from camp, then in the evening my wife got home from running Ragnar with a group and was completely exhausted.  And I started to get a twinge of pain in my left ankle, or what I believe is the tendons above the ankle, below the calf muscle and to the inside of the tib/fib bones.  I've had that pain before and I spent the last few days a little freaked out that once again my ramping up the running mileage had taken it's toll and the injuries were about to start.  So I took a couple days off running and I think it's better, just slightly sore today after a short run.  I'm going to continue this week worth of short 30-40 minute workouts as my taper for my HIM on Sunday, then take Saturday before the race completely off again.

Andy S 9/B 10/ R 11 Rest 2 Total 30  Time 35:57:53 98%
Gabe S 3/ B 12/ R 10 Rest 3 Total 25 Time 33:39:17
Matthew S 8/ B 9/ R 7 Rest 3 Total 24 Time 16:37:10
Jackie S 7/ B 11/ R 5 Rest 2 Total 23 Time 28:38:45
Jim S 5/ B 8/ R 10 Rest 5 Total 23 Time 16:50:42
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
Barry S 5/ B 5/ R 9/ Rest 2/ Total 19 Time 27:03:52 100+%
Mark Z S 4/B 7/R 7 Rest 3 Total 18 Time 24:04:00
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 3/ R 7 / Rest 7/ Total 13 Time 08:06:09

Be careful - that's exactly the symptoms I had.  End result was a stress fracture along with Posterior Tibiallis Tendonitis.  Listen closely and make sure you ease off if not improving.

Matthews - 2012-08-20 7:43 AM Thanks Mark. I like the please part, is that because I'm such a bad swimmer???I took the plunge and bought a helmet. I am going over to Sydney in 2 weeks so I will have a look for a wetsuit over there. The next part is trying to decide which one!

Good or bad, just put it on and you'll be floating like a cork!

Went to go for a run yesterday. Got home late from work and then cut my warm up short and started to get tight in the calves so stopped after 10mins. Another lesson learned for myself. Warm up!!!

Andy S 9/B 10/ R 11 Rest 2 Total 30  Time 35:57:53 98%
Gabe S 3/ B 12/ R 10 Rest 3 Total 25 Time 33:39:17
Matthew S 9/ B 9/ R 7 Rest 3 Total 25 Time 17:17:10
Jackie S 7/ B 11/ R 5 Rest 2 Total 23 Time 28:38:45
Jim S 5/ B 8/ R 10 Rest 5 Total 23 Time 16:50:42
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
Barry S 5/ B 5/ R 9/ Rest 2/ Total 19 Time 27:03:52 100+%
Mark Z S 4/B 7/R 7 Rest 3 Total 18 Time 24:04:00
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 3/ R 7 / Rest 7/ Total 13 Time 08:06:09

Andy S 9/B 10/ R 11 Rest 2 Total 30  Time 35:57:53 98%
Gabe S 3/ B 12/ R 10 Rest 3 Total 25 Time 33:39:17
Jackie S 8/ B 12/ R 5 Rest 2 Total 25 Time 29:59:13
Matthew S 9/ B 9/ R 7 Rest 3 Total 25 Time 17:17:10
Jim S 5/ B 8/ R 10 Rest 5 Total 23 Time 16:50:42
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
Barry S 5/ B 5/ R 9/ Rest 2/ Total 19 Time 27:03:52 100+%
Mark Z S 4/B 7/R 7 Rest 3 Total 18 Time 24:04:00
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 3/ R 7 / Rest 7/ Total 13 Time 08:06:09

Rode a little bit after leaving work early. Very easy, just to flush the legs a bit from the weekend long ride.

Andy S 9/B 10/ R 11 Rest 2 Total 30  Time 35:57:53 98%
Gabe S 3/ B 12/ R 10 Rest 3 Total 25 Time 33:39:17
Jackie S 8/ B 12/ R 5 Rest 2 Total 25 Time 29:59:13
Matthew S 9/ B 9/ R 7 Rest 3 Total 25 Time 17:17:10
Jim S 5/ B 8/ R 10 Rest 5 Total 23 Time 16:50:42
Charlotte S6/B8/R7 Rest 3 Total 21 Time 14:23; weight=142 (-3.4%)-91%
Ernesto S 3/ B 7/ R 11 Rest 4 Total 21 Time 26:46:42
Barry S 5/ B 5/ R 9/ Rest 2/ Total 19 Time 27:03:52 100+%
Mark Z S 4/B 7/R 7 Rest 3 Total 18 Time 24:04:00
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 3/ R 7 / Rest 7/ Total 13 Time 08:06:09

What bike shorts you guys (and gals) wear? I have heard that when using the Adamo saddles, it might be better to stick with tri-shorts or thin padded bike shorts. I have my entry-level Pearl Izumi and Louis Garneau and I think it might be time to upgrade.

I love my DeSoto Forza tri-shorts (I have only one), and am debating whether to buy a couple more and using them as my bike shorts too, or maybe spend more and get the DeSoto 400 mile shorts.

I will be doing sprint/olympic distance races, with my long rides currently at 30-40 miles and maybe getting longer as time progresses.

Joe, Thanks for looking at my logs.  I'm trying the TI drills to fix my swim issues.  I will still do regular swim workouts too.  My run felt great Sunday.  I do need to do more of that.

Samy, we did talk about the Adamo saddles here.  I have one and so does Chris (I think).  I wear whatever shorts are attached to whatever tri-suit I buy.  Many times I ride my road bike in tri shorts, usually Zoot.  My favorite LONG ride shorts are my Louis Garneau Neo-Power bibs.  They are awesome!

Matthew, what helmet did you get and how do you like it?

Andy, be careful that the t-gene doesn't cause you to overtrain.  Glad you're bike will be ok.

Sammy, for long bike rides I usually wear Castelli or Pearl Izumi bike shorts and they work great for me.

Today I finally got in a swim (3000m) + a 50 min drainer workout

Andy S 9/B 10/ R 11 Rest 2 Total 30  Time 35:57:53 98% 
Gabe S 4/ B 13/ R 10 Rest 3 Total 27 Time 35:29:43
Jackie S 8/ B 12/ R 5 Rest 2 Total 25 Time 29:59:13
Matthew S 9/ B 9/ R 7 Rest 3 Total 25 Time 17:17:10
Jim S 5/ B 8/ R 10 Rest 5 Total 23 Time 16:50:42 
Charlotte S6/B8/R7 Rest 3 Total 21 Time 14:23; weight=142 (-3.4%)-91% 
Ernesto S 3/ B 7/ R 11 Rest 4 Total 21 Time 26:46:42 
Barry S 5/ B 5/ R 9/ Rest 2/ Total 19 Time 27:03:52 100+% 
Mark Z S 4/B 7/R 7 Rest 3 Total 18 Time 24:04:00 
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 3/ R 7 / Rest 7/ Total 13 Time 08:06:09