Ernesto's group (third season) - CLOSED (Page 120)

45' Recovery ride and 43' swim session today.

Gabe:  Take your victory lap. Tomorrow is my day off and Saturday is a long ride (and maybe a short run for good measure).  As for the weight challenge, like Gabe, I'm out.  Keeping the weight on is now becoming tough and I'm averaging btw 3750 and 4000 calories per day.   

- Gabe S 10 / B 15/ R18; Total = 43; 60:50:52 
- Joe P S 12 B 17/ R 13 Total = 42; 48:46:05" 
- 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

3 mile run @ MAF - 37'43" (pace 12:34. Avg HR: 142).

In 2 months and change, I have seen significant improvements in my pace @ MAF. My first 3 mile run at MAF (Jan 11) - 42'18" (pace 14:06 Avg HR 143). Now I just need some consistency to keep the progress going.

- Gabe S 10 / B 15/ R18; Total = 43; 60:50:52 
- Joe P S 12 B 17/ R 13 Total = 42; 48:46:05" 
- 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 8; Total = 20; 15:42:13 
- 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

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? 

I've been able to ride outside most days for about two weeks. Really strange weather 50's and 60's F in Michigan in March does not happen. I am really enjoying the new ride. The ten pound difference over my old aluminum is amazing. I am averaging about 1.5 to 2 mph faster. I also have better endurance, and can hold my pace longer without fatigue. I did work hard on my bike endurance this winter, so I am going to take some credit.

Uphills and wind seem to have less of an affect. I have had much faster speeds on inclines ( my hills are speed bumps in Guatemala lol). I also like the speedplay zero pedals. The toe clips I had on my old bike did not allow the left to right horizonal movement, so I would get some stiffness in my knees. I have not had that issue with the new pedals.

I don't seem to go as fast downhill. I am attributing to the lighter weight of the bike (it couldn't be me.

5 mile runch 41:18. Cool experience between mile 3 and mile 4 a bald eagle was circling overhead. I just hope I didn't look so bad running he thought I was an easy meal.

- Gabe S 10 / B 15/ R18; Total = 43; 60:50:52
- Joe P S 12 B 17/ R 13 Total = 42; 48:46:05"
- 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 16; Total = 33; 25:10:58
- 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 20; Total = 21; 26:34:45
- Samy S 5 / B 7/ R 8; Total = 20; 15:42:13
- 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

Like I mentioned before, I did an hour of coached swimming in a testing facility with underwater cameras. Here's the link:

http://www.youtube.com/watch?v=wg6Wp70wKcs&feature=player_embedded

Even though I didn't hear anything I haven't heard before about my stroke and kick, seeing it made a huge difference.

Today I did a runch (15' easy, 15' moderate and 15' tempo), yesterday I rode my bike with my teammates at an easy/moderate pace. Starting to get the end of the thread here, hopefully no disaster will prevent me from certain continuity.

James, you need to worry when vultures are circling above you, that means it is time for a shower. Ha ha ha ha ha ha!

- Gabe S 10 / B 15/ R18; Total = 43; 60:50:52
- Joe P S 12 B 17/ R 13 Total = 42; 48:46:05"
- 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 16; Total = 33; 25:10:58
- 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 20; Total = 21; 26:34:45
- Samy S 5 / B 7/ R 8; Total = 20; 15:42:13
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17
- Ernesto S 3 / B 5 / R 13; Total = 21; 22:48:26
- 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

Ernesto, good to see you getting back on track with your training!

Good workouts today Charlotte!

Today, early morning long run 3:06, 19.5 miles (my longest run for 2012 and I was really worn out for the last 30 minutes) + easy indoor bike 35:46

- Gabe S 10 / B 16/ R19; Total = 45; 64:33:18 
- Joe P S 12 B 17/ R 13 Total = 42; 48:46:05" 
- 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 16; Total = 33; 25:10:58 
- MarkZ: S 4 / B 11 / R 12; Total = 29; 35:40:00" 
- Rachel S 7 / B 10 / R 11; Total = 28; 37:04:08" 

- Charlotte S 6/ B 12/ R 9; Total =27; 19:45:00 
- Kev: S 5/B 8/R 13; Total = 26; 34:03:45 
- Jackie S 11/B 8/R 7; Total 24; 33:40:32 
- Chris S 0 / B 1 / R 20; Total = 21; 26:34:45 
- Samy S 5 / B 7/ R 8; Total = 20; 15:42:13 
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 
- Ernesto S 3 / B 5 / R 13; Total = 21; 22:48:26 
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 
- Mark H S 3 / B 6 / R 2 ; Total = 11; 7:15:00 

Wow Charlotte! very impressive, congratulations.

This morning: 6 mile tempo run 

- Gabe S 10 / B 16/ R19; Total = 45; 64:33:18 
- Joe P S 12 B 17/ R 13 Total = 42; 48:46:05" 
- Mitch: S 6 / B 14 / R 20; Total = 40; 29:09:47" 
- Matthews: S 13 / B 10 / R 12; Total = 35; 29:10:00 
- Jim S 0 / B 17 / R 16; Total = 33; 25:10:58 
- MarkZ: S 4 / B 11 / R 12; Total = 29; 35:40:00" 
- Rachel S 7 / B 10 / R 11; Total = 28; 37:04:08" 

- Charlotte S 6/ B 12/ R 9; Total =27; 19:45:00 
- Kev: S 5/B 8/R 13; Total = 26; 34:03:45 
- Jackie S 11/B 8/R 7; Total 24; 33:40:32 
- Chris S 0 / B 1 / R 20; Total = 21; 26:34:45 
- Samy S 5 / B 7/ R 8; Total = 20; 15:42:13 
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 
- Ernesto S 3 / B 5 / R 13; Total = 21; 22:48:26 
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 
- Mark H S 3 / B 6 / R 2 ; Total = 11; 7:15:00 

This morning, following Ernesto's advice, did a 20 mile ride keeping my HR MAFish (longest ride previous to that was 14 miles at 90+ RPM). Time: 1:16'45". Its a 8 mile out, 8 mile back fairly straight, plus a 4 mile loop at the end. On the way out was surprised at the speed I was sustaining while keeping my HR in check, the turn around at...BOOOM...a significant headwind (which will explain the easy feeling at the beginning). Still happy to get my first 20+ mile ride out of the way, and finished with my legs feeling great and fresh.

Lately my legs feel tired, and I am beginning to realized that with 2 hard bike rides a week (plus the running and swimming) I was probably not letting them take a break. I think a long MAF ride + a hard interval ride a week will do wonders not only for my riding but for my recovery as well. Thanks for the suggestion Coach Ernesto

45 minutes on the drainer 15.882 miles

- Gabe S 10 / B 16/ R19; Total = 45; 64:33:18 
- Joe P S 12 B 17/ R 13 Total = 42; 48:46:05" 
- Mitch: S 6 / B 14 / R 20; Total = 40; 29:09:47" 
- Matthews: S 13 / B 10 / R 12; Total = 35; 29:10:00 
- Jim S 0 / B 18 / R 16; Total = 34; 25:55:58 
- MarkZ: S 4 / B 11 / R 12; Total = 29; 35:40:00" 
- Rachel S 7 / B 10 / R 11; Total = 28; 37:04:08" 
- Charlotte S 6/ B 12/ R 9; Total =27; 19:45:00 
- Kev: S 5/B 8/R 13; Total = 26; 34:03:45 
- Jackie S 11/B 8/R 7; Total 24; 33:40:32 
- Chris S 0 / B 1 / R 20; Total = 21; 26:34:45 
- Samy S 5 / B 7/ R 8; Total = 21; 16:58:58 
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 
- Ernesto S 3 / B 5 / R 13; Total = 21; 22:48:26 
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 
- Mark H S 3 / B 6 / R 2 ; Total = 11; 7:15:00 

- Ernesto, it was really cool watching the video analysis of your swim!  I don't think we have anything like that in Guatemala

- Scott and Jen, best of luck on your races this weekend!  Anyone else racing this weekend?

- On my side, I will be heading down tomorrow with the family for a few days to the colonial city of Antigua (just 1 hr away from Guatemala City) to enjoy the Holy Week preparations and events, which are truly impressive and have been going on for centuries (due to Guatemala's strong Catholic faith).  Almost everyone in the town turns out to the streets to help prepare colorful rugs made of sawdust and flowers, to pave the way for the different processions that come out of the multiple churches.  Jim, did you ever made it to Antigua during Holy Week?

Here is a Google link with a collage of images from Antigua https://www.google.com/search?q=holy+week+in+antigua+guatemala+pictures&hl=en&prmd=imvns&tbm=isch&tbo=u&source=univ&sa=X&ei=OzV2T_LPCNOctwe0teSBDw&ved=0CE0QsAQ&biw=1366&bih=643

Have a great weekend everyone!

Today, morning drainer ride 1:05 + swim at lunch 55 min, 2650 mts.

- Gabe S 11 / B 17/ R19; Total = 47; 66:34:02 
- Joe P S 12 B 17/ R 13 Total = 42; 48:46:05" 
- Mitch: S 6 / B 14 / R 20; Total = 40; 29:09:47" 
- Matthews: S 13 / B 10 / R 12; Total = 35; 29:10:00 
- Jim S 0 / B 18 / R 16; Total = 34; 25:55:58 
- MarkZ: S 4 / B 11 / R 12; Total = 29; 35:40:00" 
- Rachel S 7 / B 10 / R 11; Total = 28; 37:04:08" 
- Charlotte S 6/ B 12/ R 9; Total =27; 19:45:00 
- Kev: S 5/B 8/R 13; Total = 26; 34:03:45 
- Jackie S 11/B 8/R 7; Total 24; 33:40:32 
- Chris S 0 / B 1 / R 21; Total = 22; 27:42:45 
- Samy S 5 / B 7/ R 8; Total = 21; 16:58:58 
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 
- Ernesto S 3 / B 5 / R 13; Total = 21; 22:48:26 
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 
- Mark H S 3 / B 6 / R 2 ; Total = 11; 7:15:00

30 minute swim + 30 minute run before work tonight.

good luck to all who are racing this weekend

Gabe, your trip to Antigua during Holy Week sounds spectacular.

Gabe S 11 / B 17/ R19; Total = 47; 66:34:02 
- Joe P S 12 B 17/ R 13 Total = 42; 48:46:05" 
- Mitch: S 6 / B 14 / R 20; Total = 40; 29:09:47" 
- Matthews: S 13 / B 10 / R 12; Total = 35; 29:10:00 
- Jim S 0 / B 18 / R 16; Total = 34; 25:55:58 
- MarkZ: S 4 / B 11 / R 12; Total = 29; 35:40:00" 

Charlotte S 7/ B 12/ R 10; Total =29; 20:47:00 

- 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 
- Chris S 0 / B 1 / R 21; Total = 22; 27:42:45 
- Samy S 5 / B 7/ R 8; Total = 21; 16:58:58 
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 
- Ernesto S 3 / B 5 / R 13; Total = 21; 22:48:26 
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 
- Mark H S 3 / B 6 / R 2 ; Total = 11; 7:15:00

Have't done anything for the last 2 days, but this morning went for a 3:31 run. Only 1 point for it though, hopefully a big fat one.

Gabe S 11 / B 17/ R19; Total = 47; 66:34:02
- Joe P S 12 B 17/ R 13 Total = 42; 48:46:05"
- Mitch: S 6 / B 14 / R 20; Total = 40; 29:09:47"
- Matthews: S 13 / B 10 / R 12; Total = 35; 29:10:00
- Jim S 0 / B 18 / R 16; Total = 34; 25:55:58
- MarkZ: S 4 / B 11 / R 13; Total = 30; 39:11:00"

- Charlotte S 7/ B 12/ R 10; Total =29; 20:47:00
- 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
- Chris S 0 / B 1 / R 21; Total = 22; 27:42:45
- Samy S 5 / B 7/ R 8; Total = 21; 16:58:58
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17
- Ernesto S 3 / B 5 / R 13; Total = 21; 22:48:26
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54
- Mark H S 3 / B 6 / R 2 ; Total = 11; 7:15:00

Chris, just wait until you're 59.  That water running is hard, you should get two points for it.

OK, I got hit with the work stuff this week.  Had to take the last 4 days off from working out.  Back on the bike tomorrow.  Should I do 40 or 80 miles?  Race in two weeks.

Congratulations everyone on participating in the challenge.

It is really hard training your body to handle volume week after week.  I really ramped up volume in January - probably too quickly - and ended up sick and sideligned for a bit.  Then February I was a bit burnt out only to rebound in March.  I've had pretty good consistency in March but noticed fatigue staying longer in the legs and motivation getting tougher.  This journey is such a learning experience as you have to really learn to listen to your body and try to focus on big picture.  This morning I intended to put in some decent volume but stayed in bed - I was just too tired from getting 6 hours of sleep per night for the week.  My focus is my long run tomorrow and decided if I was taking a day off it would be today.  I might get a 3 mile jog in later but recognize its not a big deal if I miss it!