Ernesto's group (4th season) - Closed (Page 119)

Good luck Chris, Barry, Andy and Jim on your races, have lots of fun and kick some butt!

I'll also be racing on Sunday in the Guatemala City 1/2 Marathon, so we will see how it goes.

Today an interval swim at lunch (10x200m) + a 90 min workout in the drainer at night.

Have a great weekend everyone!

Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95%
Gabe S 6/ B 14/ R 13 Rest 3 Total 33 Time 41:51:11
Jackie S 10/ B 14/ R 7 Rest 3 Total 31 Time 32:33:42
Matthew S 10/ B 10/ R 9 Rest 3 Total 29 Time 20:28:10
Ernesto S 4/ B 8/ R 14 Rest 4 Total 26 Time 30:13:04
Jim S 6/ B 9/ R 13 Rest 6 Total 28 Time 20:40:33
Barry S 5/ B 6/ R 11/ Rest 3/ Total 23 Time 30:12:01 96%
Charlotte S 6/B 8/R 8 Rest 3 Total 22 Time 15:05; weight=140 (-4.8%)-91%
Mark Z S 5/B 7/R 10 Rest 3 Total 22 Time 28:47:00
Chris S 0/B 1/R 20/ Rest 4/ Total 21 Time 24:26:54 100%. weight loss ?? 
Joe S 1/ B 0/ R 20 Rest 3 Total 21 Time 19:08:53 100%
Mitch S 4/ B 6/ R 10/ Rest 9/ Total 20 Time 12:07:11

Good luck Chris, Barry, Andy and Jim for your races this weekend!!

Good luck Gabe in Guatemala City 1/2 Marathon!!

i have not had a very consistent training week since completing Sprint last Sunday.  I have only done 1 run.  On Monday and Tuesday, due to having to host guests from National Institutes of Health (NIH), and i stressed out and was unable to keep it together to train.  Wednesday, I ran.  On Thursday, i had bizzare incident during business meeting at local Star Bucks ... suffice to report that gi bug + calorie restricted diet + high humidity may lead to syncopal event.  If so,  you probably want to be at home and not on floor at Star Bucks staring at ceiling and wondering what happened.   I began feeling better Friday, but on call starting at 5 pm and busy work day ... still no training.   So, this rambling entry is intended to jump start my weekend training. 

Again, good luck to all racers this weekend!! 

Rode with two boys that are pretty hardcore, one of them Hawaii qualifier in Ironman Texas (2011) with a 10 hour race. Really beaten up, the wind was horrible today, got some rain too.

But I got a new puppy beagle!

Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95%
Gabe S 6/ B 14/ R 13 Rest 3 Total 33 Time 41:51:11
Jackie S 10/ B 14/ R 7 Rest 3 Total 31 Time 32:33:42
Matthew S 10/ B 10/ R 9 Rest 3 Total 29 Time 20:28:10
Ernesto S 4/ B 9/ R 14 Rest 4 Total 27 Time 34:05:23
Jim S 6/ B 9/ R 13 Rest 6 Total 28 Time 20:40:33
Barry S 5/ B 6/ R 11/ Rest 3/ Total 23 Time 30:12:01 96%
Charlotte S 6/B 8/R 8 Rest 3 Total 22 Time 15:05; weight=140 (-4.8%)-91%
Mark Z S 5/B 7/R 10 Rest 3 Total 22 Time 28:47:00
Chris S 0/B 1/R 20/ Rest 4/ Total 21 Time 24:26:54 100%. weight loss ?? 
Joe S 1/ B 0/ R 20 Rest 3 Total 21 Time 19:08:53 100%
Mitch S 4/ B 6/ R 10/ Rest 9/ Total 20 Time 12:07:11

Gabe good luck in the HM tomorrow!  Did a bike/run brick today with most of the time on the run.

REI has Hammer products and GUs 25% off this week!

Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95%
Gabe S 6/ B 14/ R 13 Rest 3 Total 33 Time 41:51:11
Jackie S 10/ B 15/ R 8 Rest 3 Total 33 Time 36:37:18
Matthew S 10/ B 10/ R 9 Rest 3 Total 29 Time 20:28:10
Ernesto S 4/ B 9/ R 14 Rest 4 Total 27 Time 34:05:23
Jim S 6/ B 9/ R 13 Rest 6 Total 28 Time 20:40:33
Charlotte S 7/B 9/R 9 Rest 3 Total 25 Time 16:55; weight=140 (-4.8%)-91%
Barry S 5/ B 6/ R 11/ Rest 3/ Total 23 Time 30:12:01 96%
Mark Z S 5/B 7/R 10 Rest 3 Total 22 Time 28:47:00
Chris S 0/B 1/R 20/ Rest 4/ Total 21 Time 24:26:54 100%. weight loss ??
Joe S 1/ B 0/ R 20 Rest 3 Total 21 Time 19:08:53 100%
Mitch S 4/ B 6/ R 10/ Rest 9/ Total 20 Time 12:07:11

Question:

Who races with a compact crank?  How about a 12-27 or 12-25 cassette?  And why?  What kind of results are you getting?

I've been listening to Endurance Nation podcasts instead of music on my long slow runs.  They recommend compact crank and 12-25 for every IM course in the US.  If you don't have a compact crank, they recommend at least a 12-27 cassette.

20k MTB ride to the start of 22k mountain race which I followed on the bike. 17% cimbs, pretty much 10k uphill and then back. It was interesting to see the race from the bike saddle this time. My body Bomber did those mountain 22k in 1:50. Hard to fit in with those hard core runners. And he is 65 yo... Well, next year I will run it.

Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95%
Gabe S 6/ B 14/ R 13 Rest 3 Total 33 Time 41:51:11
Jackie S 10/ B 15/ R 8 Rest 3 Total 33 Time 36:37:18
Matthew S 10/ B 10/ R 9 Rest 3 Total 29 Time 20:28:10
Ernesto S 4/ B 9/ R 14 Rest 4 Total 27 Time 34:05:23
Jim S 6/ B 9/ R 13 Rest 6 Total 28 Time 20:40:33
Charlotte S 7/B 9/R 9 Rest 3 Total 25 Time 16:55; weight=140 (-4.8%)-91%
Barry S 5/ B 6/ R 11/ Rest 3/ Total 23 Time 30:12:01 96%
Mark Z S 5/B 8/R 10 Rest 3 Total 23 Time 30:47:00
Chris S 0/B 1/R 20/ Rest 4/ Total 21 Time 24:26:54 100%. weight loss ??
Joe S 1/ B 0/ R 20 Rest 3 Total 21 Time 19:08:53 100%
Mitch S 4/ B 6/ R 10/ Rest 9/ Total 20 Time 12:07:11

Good race Chris, impressive considering that you didn't even train for it. I'm glad you did well and PR'd.

I ran long this morning, very nice two hour long effort below MAF for the entire run (I hit 146 only once at the very end of the run, but the average was 132). Maybe this MAF thing works... Hahahahahaha!!!

Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95%
Gabe S 6/ B 14/ R 13 Rest 3 Total 33 Time 41:51:11
Jackie S 10/ B 15/ R 8 Rest 3 Total 33 Time 36:37:18
Matthew S 10/ B 10/ R 9 Rest 3 Total 29 Time 20:28:10
Ernesto S 4/ B 9/ R 15 Rest 4 Total 28 Time 36:05:32
Jim S 6/ B 9/ R 13 Rest 6 Total 28 Time 20:40:33
Charlotte S 7/B 9/R 9 Rest 3 Total 25 Time 16:55; weight=140 (-4.8%)-91%
Barry S 5/ B 6/ R 11/ Rest 3/ Total 23 Time 30:12:01 96%
Mark Z S 5/B 8/R 10 Rest 3 Total 23 Time 30:47:00
Chris S 0/B 1/R 20/ Rest 4/ Total 21 Time 24:26:54 100%. weight loss ??
Joe S 1/ B 0/ R 20 Rest 3 Total 21 Time 19:08:53 100%
Mitch S 4/ B 6/ R 10/ Rest 9/ Total 20 Time 12:07:11

Joe-congratulations on losing that heartbeat...oh and happy birthday too.

Chris, congratulations on your Sprint Tri PR, well done!

A also did well today with a new PR of 1:39 (improved by 8 min) in the Guatemala City 1/2 Marathon.  It was a great event, very well organized and I left nothing in the tank, so happy with my result.  Now ready for a cold beer!

Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95% 
Gabe S 6/ B 14/ R 14 Rest 3 Total 33 Time 43:30:51 
Jackie S 10/ B 15/ R 8 Rest 3 Total 33 Time 36:37:18 
Matthew S 10/ B 10/ R 9 Rest 3 Total 29 Time 20:28:10 
Ernesto S 4/ B 9/ R 15 Rest 4 Total 28 Time 36:05:32 
Jim S 6/ B 9/ R 13 Rest 6 Total 28 Time 20:40:33 
Charlotte S 7/B 9/R 9 Rest 3 Total 25 Time 16:55; weight=140 (-4.8%)-91% 
Barry S 5/ B 6/ R 11/ Rest 3/ Total 23 Time 30:12:01 96% 
Mark Z S 5/B 8/R 10 Rest 3 Total 23 Time 30:47:00 
Chris S 0/B 1/R 21/ Rest 4/ Total 22 Time 26:06:35 100%. weight loss ?? 
Joe S 1/ B 0/ R 20 Rest 3 Total 21 Time 19:08:53 100% 
Mitch S 4/ B 6/ R 10/ Rest 9/ Total 20 Time 12:07:11

Gabe, congratulations on your PB! This is a great time, many would kill to be able to run like that.

Happy Birthday Joe!

Andy, Gabe and Chris, you rock!  What a high standard to set for this group.

Happy Birthday Joe.  Losing that MAF point really sucks.  I'll be doing that in Oct.

I had a personal breakthrough at the pool today.  I've been practicing the Total Immersion drills to fix my bad technique.  I believe it is helping.  I'm now rotating, breathing to the side and swimming on my side.  Although I wasn't significantly faster today for my 2225 yard swim, I was more efficient.  I was not tired at all, and definitely not gasping for breath.  I felt like I could have kept swimming for another 30-45 minutes.  Now I can practice some intervals with a better stroke.

I know this is probably elementary for the rest of you, but it was an exciting revelation to me and a great confidence builder.  Thanks for listening

Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95%
Gabe S 6/ B 14/ R 14 Rest 3 Total 34 Time 43:30:51 (fixed Gabe's total)
Jackie S 11/ B 15/ R 8 Rest 3 Total 34 Time 37:57:23
Matthew S 10/ B 10/ R 9 Rest 3 Total 29 Time 20:28:10
Ernesto S 4/ B 9/ R 15 Rest 4 Total 28 Time 36:05:32
Jim S 6/ B 9/ R 13 Rest 6 Total 28 Time 20:40:33
Charlotte S 7/B 9/R 9 Rest 3 Total 25 Time 16:55; weight=140 (-4.8%)-91%
Barry S 5/ B 6/ R 11/ Rest 3/ Total 23 Time 30:12:01 96%
Mark Z S 5/B 8/R 10 Rest 3 Total 23 Time 30:47:00
Chris S 0/B 1/R 21/ Rest 4/ Total 22 Time 26:06:35 100%. weight loss ??
Joe S 1/ B 0/ R 20 Rest 3 Total 21 Time 19:08:53 100%
Mitch S 4/ B 6/ R 10/ Rest 9/ Total 20 Time 12:07:11

Andy, Chris and Gabe, Congratulation on the PRs.!! As has been said, you guys rock!

Congrats on the breakthrough in your swimming Jackie!

Happy belated birthday Joe!

So, the short version is 3:34:40 in my Oly today a (23:44 PR!) I was shooting for 3:30 but I am so satisfied with this. My Only disappointment is not taking more off of the bike (6 minutes faster than last year) and the run (3 minutes faster than last year). I did however take 12 minutes off of my swim time! (which includes the 400 meter run to T1) Much lower average heart rate which may mean I didn't taper enough as i don't think I could have gone any faster. 

Big congrats to all that raced this week end. Well done.

For me i went for a swim on Friday afternoon and a ride in the hills on Saturday. Was hoping to run Saturday afternoon but chose family time instead.

Bought myself a wets suit on Friday so all ready to start my OWS.

Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95%
Gabe S 6/ B 14/ R 14 Rest 3 Total 34 Time 43:30:51 (fixed Gabe's total)
Jackie S 11/ B 15/ R 8 Rest 3 Total 34 Time 37:57:23
Matthew S 11/ B 11/ R 9 Rest 4 Total 31 Time 22:33:16
Ernesto S 4/ B 9/ R 15 Rest 4 Total 28 Time 36:05:32
Jim S 6/ B 9/ R 13 Rest 6 Total 28 Time 20:40:33
Charlotte S 7/B 9/R 9 Rest 3 Total 25 Time 16:55; weight=140 (-4.8%)-91%
Barry S 5/ B 6/ R 11/ Rest 3/ Total 23 Time 30:12:01 96%
Mark Z S 5/B 8/R 10 Rest 3 Total 23 Time 30:47:00
Chris S 0/B 1/R 21/ Rest 4/ Total 22 Time 26:06:35 100%. weight loss ??
Joe S 1/ B 0/ R 20 Rest 3 Total 21 Time 19:08:53 100%
Mitch S 4/ B 6/ R 10/ Rest 9/ Total 20 Time 12:07:11

i am amazed and inspired by those of you who raced this weekends and made PRs.  Our mentoring group continues to be a major inspiration.  Congratulations, Andy, Gabe, Chris, and Barry!! 

I had another day of catch up today - 1'20" on bike, 30 minute run and swim.  Day 16 of 17 Day Diet.  My husband has lost 11 pounds whereas i have only lost 6.  Our weigh in is on Tuesday.  I guess I wlll be going to the stock car races with Jim!!  Being more consistent with clean eating over the past 17 days has resulted in having more energy. 

Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95% 
Gabe S 6/ B 14/ R 14 Rest 3 Total 34 Time 43:30:51 (fixed Gabe's total)
Jackie S 11/ B 15/ R 8 Rest 3 Total 34 Time 37:57:23 
Matthew S 11/ B 11/ R 9 Rest 4 Total 31 Time 22:33:16 
Ernesto S 4/ B 9/ R 15 Rest 4 Total 28 Time 36:05:32 
Jim S 6/ B 9/ R 13 Rest 6 Total 28 Time 20:40:33 
Charlotte S 8/B 10/R 10 Rest 3 Total 28 Time 19:15; weight=141 (-4.1%)-91% 
Barry S 5/ B 6/ R 11/ Rest 3/ Total 23 Time 30:12:01 96% 
Mark Z S 5/B 8/R 10 Rest 3 Total 23 Time 30:47:00 
Chris S 0/B 1/R 21/ Rest 4/ Total 22 Time 26:06:35 100%. weight loss ?? 
Joe S 1/ B 0/ R 20 Rest 3 Total 21 Time 19:08:53 100% 
Mitch S 4/ B 6/ R 10/ Rest 9/ Total 20 Time 12:07:11

Jackie, do you use a website or utube to find total immersion swimming drills?

also, does anyone have some good music for running?

The races i will be doing next weekend are a very short tri - race 1 Friday night ) 200 m swim, 6 mile bike, 1 mile run; race 2 Saturday am - Sprint and then race 3 Sunday am Olympic distance.  The swims are all in the pool so i am curious how starts and times  will be done.  i have only ever done OW in races.  Then the Sprint and Olympic bike courses are described as F1 - whatever that means.  The races are USAT sanctioned.  Has anyone ever done a race such as this, and if so is the strategy different than what you would use for a more traditional course??