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Ernesto's group (third season) - CLOSED (Page 119)
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 2012-03-28 7:33 AM in reply to: #4116545 |
Expert  1480    Somewhere in the Swamps of Philly |  Subject: RE: Ernesto's group (third season) - CLOSEDCut my long run short by 15' due to fatigue. Good news is that I ran 11.5 @ 8:01 pace at an avg HR of MAF +1. Never would have guessed I was running that fast. With a rest day still to come, I recognize that the only conceivable way to catch Gabe would be to try and do 3 workouts per day for the two remaining days of the week and hope that Gabe does less (yeah right - Gabe S 10 / B 14/ R17; Total = 41; 58:44:42 |
). | 2012-03-28 8:10 AM in reply to: #4116646 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED JoePetto - 2012-03-28 8:33 AM With a rest day still to come, I recognize that the only conceivable way to catch Gabe would be to try and do 3 workouts per day for the two remaining days of the week and hope that Gabe does less (yeah right I believe that Gabe has a rest day as well. |
| 2012-03-28 8:19 AM in reply to: #3942748 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED Today 45' run (1 mile intervals) and 30' recovery on the drainer. - Gabe S 10 / B 14/ R17; Total = 41; 58:44:42- Joe P S 11 B 16/ R 13 Total = 40; 47:18:05" - Mitch: S 5 / B 14 / R 19; Total = 38; 27:50:27" - Matthews: S 12 / B 9 / R 12; Total = 33; 28:10:00 - Jim S 0 / B 16 / R 15; Total = 31; 23:49:15 - MarkZ: S 4 / B 11 / R 12; Total = 29; 35:40:00" - Rachel S 7 / B 10 / R 11; Total = 28; 37:04:08" - Kev: S 5/B 8/R 13; Total = 26; 34:03:45 - Jackie S 11/B 8/R 7; Total 24; 33:40:32 - Charlotte S 4/ B 11/ R 7; Total =23; 16:40:00 - Chris S 0 / B 1 / R 18; Total = 19; 24:39:45 - Samy S 5 / B 7/ R 7; Total = 19; 15:04:31 - Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 - Ernesto S 2 / B 4 / R 11; Total = 15; 18:47:15 - Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 - Mark H S 3 / B 5 / R 2 ; Total = 10; 6:45:00 |
| 2012-03-28 8:33 AM in reply to: #4116716 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (third season) - CLOSED dangremond - 2012-03-28 10:10 PM JoePetto - 2012-03-28 8:33 AM With a rest day still to come, I recognize that the only conceivable way to catch Gabe would be to try and do 3 workouts per day for the two remaining days of the week and hope that Gabe does less (yeah right I believe that Gabe has a rest day as well. Forget the rest day. You can have all of next month for that  |
| 2012-03-28 8:49 AM in reply to: #4116775 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED Matthews - 2012-03-28 9:33 AM dangremond - 2012-03-28 10:10 PM Forget the rest day. You can have all of next month for that JoePetto - 2012-03-28 8:33 AM With a rest day still to come, I recognize that the only conceivable way to catch Gabe would be to try and do 3 workouts per day for the two remaining days of the week and hope that Gabe does less (yeah right I believe that Gabe has a rest day as well. Both Joe and Gabe have a "Challenge mandated" rest day yet to take this week. One rest day is required for each week (Sun through Sat) - you can still work out but points don't count toward challenge. Mine was Monday. Gabe has not entered workouts for today. Assume he will do two? If so, he will have three points on Joe with each having 2 days remaining. Agree Gabe is likely out of reach unless he decides to sit on the beach for the next few days and practice his 12 ounce curls...Gabe? Also - Gabe - check your math - you may have missed a workout? Edited by dangremond 2012-03-28 8:59 AM |
| 2012-03-28 8:59 AM in reply to: #4116737 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (third season) - CLOSED 1,600 swim; 100 intervals. Slowly but surely reducing my rest time between laps, so been feeling good about my swims (when i can get my behind out of the bed to actually do a swim). - Gabe S 10 / B 14/ R17; Total = 41; 58:44:42 |
| 2012-03-28 9:04 AM in reply to: #4116646 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED Yesterday I went to a testing center where they film your swim underwater from four different angles and they give you a DVD. I will upload to youtube and show you. Got some good pointers on my biggest improvement area (kick and head position). After that I went to my regular group swim. I'm not missing any more workouts, I made a point on that. I sugest that everyone that can do something like this should try it, I think it is a good baseline to work on the things that need to get better. Remember that swimming is 80% efficiency and 20% effort, very unlike bike and run. - Gabe S 10 / B 14/ R17; Total = 41; 58:44:42 |
| 2012-03-28 9:07 AM in reply to: #4115732 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED JBacarella - 2012-03-27 2:08 PM No problem, my pleasure. I'm glad to see that you are seeing improvements and with the triathlon season fastly approaching, I'm pretty sure that this will be a year of personal bests and achievements for everyone in this group.6 mile runch 54:23. I rabbited to start and quickly realized that I am not healed from race effort on Sunday. I dropped down to well below MAF pace, but still had a nice run and an ok time. Ernesto- I have to admit I BELIEVE! I have seen significant gains while at running slower pace and watching my heart race. I have been loggin more miles than I ever have and feel no pain after running. In the past I have had issues with achilles tendonitis, which have been non-existant. So here is to Philip Maffetone, and THANK YOU for your direction.
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| 2012-03-28 9:10 AM in reply to: #4115252 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED Samyg - 2012-03-27 10:56 AM Do one long ride a week with focus on MAF and metabolic efficiency, regardless of speed. Do another ride with some serious high end stuff like going HARD for seven minutes and then easy for twelve (you can pick a stretch of highway and go back and forth) and repeat this drill four times. All this after an easy warm up and finish with a warm down. Also, try to find a group for doing the long ride and go longer than sixteen, maybe up to thirty. In a group it is easier and less boring.ernestov - The bike is the longest part of ANY distance triathlon, therefore special attention should be paid to bike strength and endurance. There's no secret to being a strong cyclist, at least one long ride per week at MAF and one set of intervals 3 or four days from the long ride with some high end work such as intervals or tempos. Other workouts (no more than two) can complement, in the likes of neuromuscular work or high tension at very low cadence. Ernesto et al - Sorry for the long posts, but need help with my bike training. Right now I do a "long" ride (14 miles) where I try to keep cadence above 90 rpm, and a short ride (12 miles) where I focus on speed, but keep effort constant. I am planning to start stretching my long rides, and as a matter of fact was planning to go up to 16 miles on Saturday. Can only ride twice a week on a regular basis, and since I do it at 5:30 am I ride solo. Should I start intervals, or just continue to do what I am doing? Is it too early for me to worry about intervals? Been riding constantly only since December, so about 3 months and change. But starting to feel "comfortable" on the bike. Should I just keep at it, and worry about intervals at the end of my first season, or should I incorporate intervals now? On my speed focused rides, I am up to 18 mph, so I am still seeing improvements (although beginning to feel like I am reaching a plateau). I so, what interval training format you suggest? And regarding the long ride, should I keep the cadence-focus, or switch to MAF? Or do one MAf and one cadence? My only concern is that MAF speed might be way slow, so it might take me a while to go the distance. Thanks for the help. Edited by ernestov 2012-03-28 9:11 AM |
| 2012-03-28 12:38 PM in reply to: #4116827 |
Expert 2811 | Subject: RE: Ernesto's group (third season) - CLOSED 13 mile bike ride at lunch in 40:25. Gusting crosswind 20-30 mph made things interesting. - Gabe S 10 / B 14/ R17; Total = 41; 58:44:42 Edited by JBacarella 2012-03-28 12:39 PM |
| 2012-03-28 1:19 PM in reply to: #3942748 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED I think I need to ask for a ruling, or search for how we ruled on this in the past. I did "8 miles" of running in the pool today. That is, I did 72 minutes of deep water pool running. (You put on a flotation belt that puts the water line at your neck and you "run"). I assume that this counts as a run, but if we said no before then I will revise. BTW, I would recommend this when you are injured. It is surprisingly run like. Pretty boring and I'm not looking forward to my 170 minute Sunday long run, but from what I've read and how I feel, it does exercise the same muscles as running. I feel like I've run. - Gabe S 10 / B 14/ R17; Total = 41; 58:44:42 - Joe P S 11 B 16/ R 13 Total = 40; 47:18:05" - Mitch: S 5 / B 13 / R 18; Total = 36; 26:35:19" - Matthews: S 12 / B 9 / R 12; Total = 33; 28:10:00 - Jim S 0 / B 17 / R 15; Total = 32; 24:29:40 - MarkZ: S 4 / B 11 / R 12; Total = 29; 35:40:00" - Rachel S 7 / B 10 / R 11; Total = 28; 37:04:08" - Kev: S 5/B 8/R 13; Total = 26; 34:03:45 - Jackie S 11/B 8/R 7; Total 24; 33:40:32 - Charlotte S 4/ B 11/ R 7; Total =23; 16:40:00 - Chris S 0 / B 1 / R 19; Total = 20; 25:51:45 - Samy S 5 / B 7/ R 7; Total = 19; 15:04:31 - Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 - Ernesto S 3 / B 4 / R 12; Total = 19; 20:07:35 - Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 - Mark H S 3 / B 5 / R 2 ; Total = 10; 6:45:00 |
| 2012-03-28 1:23 PM in reply to: #4117398 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED chris2533 - 2012-03-28 1:19 PM I think I need to ask for a ruling, or search for how we ruled on this in the past. I did "8 miles" of running in the pool today. That is, I did 72 minutes of deep water pool running. (You put on a flotation belt that puts the water line at your neck and you "run"). I assume that this counts as a run, but if we said no before then I will revise. BTW, I would recommend this when you are injured. It is surprisingly run like. Pretty boring and I'm not looking forward to my 170 minute Sunday long run, but from what I've read and how I feel, it does exercise the same muscles as running. I feel like I've run. That's a great way to maintain your fitness. Kudos! |
| 2012-03-28 1:34 PM in reply to: #4117326 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED My morning workouts got lost in copy/paste. Fixed. - Gabe S 10 / B 14/ R17; Total = 41; 58:44:42 - Joe P S 11 B 16/ R 13 Total = 40; 47:18:05" - Mitch: S 5 / B 14 / R 19; Total = 38; 27:50:27" - Matthews: S 12 / B 9 / R 12; Total = 33; 28:10:00 - Jim S 0 / B 17 / R 15; Total = 32; 24:29:40 - MarkZ: S 4 / B 11 / R 12; Total = 29; 35:40:00" - Rachel S 7 / B 10 / R 11; Total = 28; 37:04:08" - Kev: S 5/B 8/R 13; Total = 26; 34:03:45 - Jackie S 11/B 8/R 7; Total 24; 33:40:32 - Charlotte S 4/ B 11/ R 7; Total =23; 16:40:00 - Chris S 0 / B 1 / R 19; Total = 20; 25:51:45 - Samy S 5 / B 7/ R 7; Total = 19; 15:04:31 - Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 - Ernesto S 3 / B 4 / R 12; Total = 19; 20:07:35 - Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 - Mark H S 3 / B 5 / R 2 ; Total = 10; 6:45:00 Edited by dangremond 2012-03-28 1:36 PM |
| 2012-03-28 1:35 PM in reply to: #4117398 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED chris2533 - 2012-03-28 2:19 PM I think I need to ask for a ruling, or search for how we ruled on this in the past. I did "8 miles" of running in the pool today. That is, I did 72 minutes of deep water pool running. (You put on a flotation belt that puts the water line at your neck and you "run"). I assume that this counts as a run, but if we said no before then I will revise. BTW, I would recommend this when you are injured. It is surprisingly run like. Pretty boring and I'm not looking forward to my 170 minute Sunday long run, but from what I've read and how I feel, it does exercise the same muscles as running. I feel like I've run. Sounds like a run to me...did you swim after too? |
| 2012-03-28 1:38 PM in reply to: #4117438 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED dangremond - 2012-03-28 1:35 PM chris2533 - 2012-03-28 2:19 PM I think I need to ask for a ruling, or search for how we ruled on this in the past. I did "8 miles" of running in the pool today. That is, I did 72 minutes of deep water pool running. (You put on a flotation belt that puts the water line at your neck and you "run"). I assume that this counts as a run, but if we said no before then I will revise. BTW, I would recommend this when you are injured. It is surprisingly run like. Pretty boring and I'm not looking forward to my 170 minute Sunday long run, but from what I've read and how I feel, it does exercise the same muscles as running. I feel like I've run. Sounds like a run to me...did you swim after too? No. I was sick of the pool and needed to get to work. I was going to jokingly claim that the first 36 of pool running was a run and the second 36 minutes was a swim (because you are essentially dog paddling) so I could get two points. |
| 2012-03-28 2:07 PM in reply to: #4117440 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (third season) - CLOSED chris2533 - 2012-03-28 2:38 PM dangremond - 2012-03-28 1:35 PM No. I was sick of the pool and needed to get to work. I was going to jokingly claim that the first 36 of pool running was a run and the second 36 minutes was a swim (because you are essentially dog paddling) so I could get two points. chris2533 - 2012-03-28 2:19 PM I think I need to ask for a ruling, or search for how we ruled on this in the past. I did "8 miles" of running in the pool today. That is, I did 72 minutes of deep water pool running. (You put on a flotation belt that puts the water line at your neck and you "run"). I assume that this counts as a run, but if we said no before then I will revise. BTW, I would recommend this when you are injured. It is surprisingly run like. Pretty boring and I'm not looking forward to my 170 minute Sunday long run, but from what I've read and how I feel, it does exercise the same muscles as running. I feel like I've run. Sounds like a run to me...did you swim after too? If I remember correctly, in the January challenge we counted "water running" as valid exercise. And as I said then, worse case you can get a point for swimming...very ugly slow swimming, but nobody said you had to do freestyle to get a point |
| 2012-03-28 2:10 PM in reply to: #4117507 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED Samyg - 2012-03-28 2:07 PM If I remember correctly, in the January challenge we counted "water running" as valid exercise. And as I said then, worse case you can get a point for swimming...very ugly slow swimming, but nobody said you had to do freestyle to get a point I'm not sure it's ugly and slow compared to my freestyle swimming. |
| 2012-03-28 3:12 PM in reply to: #4117516 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (third season) - CLOSED chris2533 - 2012-03-28 3:10 PM Samyg - 2012-03-28 2:07 PM If I remember correctly, in the January challenge we counted "water running" as valid exercise. And as I said then, worse case you can get a point for swimming...very ugly slow swimming, but nobody said you had to do freestyle to get a point I'm not sure it's ugly and slow compared to my freestyle swimming. You and me both. When people tell me to make sure my mechanics don't deteriorate on long swims, I tell them I need to have mechanics on the first place to be able to lose them. |
| 2012-03-28 5:45 PM in reply to: #4117646 |
| Subject: RE: Ernesto's group (third season) - CLOSED |
| 2012-03-28 6:01 PM in reply to: #3942748 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (third season) - CLOSED Gabe S 10 / B 14/ R17; Total = 41; 58:44:42 - Joe P S 11 B 16/ R 13 Total = 40; 47:18:05" - Mitch: S 5 / B 14 / R 19; Total = 38; 27:50:27" - Matthews: S 13 / B 9 / R 12; Total = 34; 28:40:00 - Jim S 0 / B 17 / R 15; Total = 32; 24:29:40 - MarkZ: S 4 / B 11 / R 12; Total = 29; 35:40:00" - Rachel S 7 / B 10 / R 11; Total = 28; 37:04:08" - Kev: S 5/B 8/R 13; Total = 26; 34:03:45 - Jackie S 11/B 8/R 7; Total 24; 33:40:32 - Charlotte S 5/ B 11/ R 8; Total =24; 17:25:00 - Chris S 0 / B 1 / R 19; Total = 20; 25:51:45 - Samy S 5 / B 7/ R 7; Total = 19; 15:04:31 - Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 - Ernesto S 3 / B 4 / R 12; Total = 19; 20:07:35 - Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 - Mark H S 3 / B 5 / R 2 ; Total = 10; 6:45:00 |
| 2012-03-28 9:18 PM in reply to: #3942748 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (third season) - CLOSED Joe, you have to be in very good shape and have a great aerobic base to be able to run that far at a pace of 8.01 while keeping at your MAF HR, congrats! In terms of the weight challenge, I will have to pass on that one. I've lost 9 lbs since the beginning of the last weight challenge due to all the training and actually need to gain some of that weight back. Chris, that sounds like a good rub workout to me! Jim, how are you enjoying your new bike? Jen and Scott, how did the race go? Today, morning run 6.5 mi, 56:10 + indoor bike 1:10, 19 mi. - Gabe S 10 / B 15/ R18; Total = 43; 60:50:52 |
| 2012-03-28 9:38 PM in reply to: #3942748 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED Chris, read a featured article in the articles section of this website about detraining and losing fitness due to inactivity |
| 2012-03-29 12:41 AM in reply to: #3942748 |
Extreme Veteran 692 England | Subject: RE: Ernesto's group (third season) - CLOSED Well, I'm definitely out of the running for the challenge now. I've pretty much realised that this week is a write off. We had the funeral on Tuesday, so no training then. Yesterday I had intended to get some training in, and then it was a beautiful day, and we had a bunch of stuff to do, and in the end Kevin and I had a bit of a "couples" day, and just enjoyed spending a day together with no training. I'm also still not quite feeling like I've got over my virus (blurgh). Back at work for the next two days, but off this weekend, so the plan is a couple of light workouts, and then back to it on Saturday (which is the beginning of my training week, so works out okay). I know a few days here and there doesn't matter, but I hate feeling like I've lost my training mojo... |
| 2012-03-29 4:45 AM in reply to: #3942748 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED Had a swim at lunch yesterday I forgot to add. Not sure I will get to workout today - early morning flight across the country for meetings and then flight home this evening. Its tough trying to keep up with Gabe and Joe! - Gabe S 10 / B 15/ R18; Total = 43; 60:50:52 |
| 2012-03-29 6:44 AM in reply to: #3942748 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (third season) - CLOSED So frustrated.Had all the best intentions for a couple of big weeks but everything else stops you. Lost days to a bike fitting, one day for a birthday, another day feeling off.Had a big week 2 weeks ago but it's so hard to repeat week after week. I have one big week and then a average one next. Still managed a few workouts but not happy with the times and distance About 5 weeks to go before our HIM. Going to make next week big and then Easter so long runs and rides planned. Sprint race on saturday so as far as the challenge goes that's it from me as I need to drive 4 hrs to get there tomorrow. May be if I'm luck I can add 1 for Saturday. - Gabe S 10 / B 15/ R18; Total = 43; 60:50:52 - Joe P S 11 B 16/ R 13 Total = 40; 47:18:05" - Mitch: S 6 / B 14 / R 19; Total = 39; 28:20:31" - Matthews: S 13 / B 10 / R 12; Total = 35; 29:10:00 - Jim S 0 / B 17 / R 15; Total = 32; 24:29:40 - MarkZ: S 4 / B 11 / R 12; Total = 29; 35:40:00" - Rachel S 7 / B 10 / R 11; Total = 28; 37:04:08" - Kev: S 5/B 8/R 13; Total = 26; 34:03:45 - Jackie S 11/B 8/R 7; Total 24; 33:40:32 - Charlotte S 5/ B 11/ R 8; Total =24; 17:25:00 - Chris S 0 / B 1 / R 19; Total = 20; 25:51:45 - Samy S 5 / B 7/ R 7; Total = 19; 15:04:31 - Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 - Ernesto S 3 / B 4 / R 12; Total = 19; 20:07:35 - Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 - Mark H S 3 / B 5 / R 2 ; Total = 10; 6:45:00 Edited by Matthews 2012-03-29 6:48 AM |
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