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Ernesto's group (4th season) - Closed (Page 122)
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 2012-08-29 10:42 PM in reply to: #4123283 |
Master  2238    Dallas |  Subject: RE: Ernesto's group (4th season) - ClosedHere's a little clip of the last 1 1/2 laps of the B race in Irving (like the one I did today) so you get an idea how fast these cats are going: http://www.youtube.com/watch?v=xszTU_GyCiw&feature=relmfu Edited by ernestov 2012-08-30 7:26 AM |
| 2012-08-30 2:52 AM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed That looks scary Ernesto. They don't leave much room for each other. |
| 2012-08-30 3:55 AM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed |
| 2012-08-30 4:00 AM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Just a 12k, 1:05 run. Andy S 12/B 14/ R 14 Rest 4 Total 40 Time 45:40:43 95% |
| 2012-08-30 10:01 AM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Finally had a chance to get my race report up from last weekend's SuperiorMan. Here's the link: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=458434&posts=1#M4387929 |
| 2012-08-30 11:29 AM in reply to: #4123283 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Rest yesterday. Very humid and hot here. 11 miles of "strength work" (long intervals). 2 mile warmup. 6 x 1 mile at 1/2 marathon pace (7:15) with 1/4 mile recoveries. 1.5 mile cooldown. Very hard given the humidity. Had to walk during the recoveries. Gabe S 8/ B 16/ R 16 Rest 4 Total 40 Time 49:09:19 Andy S 12/B 14/ R 14 Rest 4 Total 40 Time 45:40:43 95% Jackie S 13/ B 17/ R 9 Rest 3 Total 39 Time 42:54:04 Matthew S 13/ B 12/ R 11 Rest 4 Total 36 Time 26:32:36 Ernesto S 5/ B 11/ R 17 Rest 4 Total 33 Time 40:36:10 Jim S 7/ B 10/ R 14 Rest 6 Total 31 Time 22:27:22 Charlotte S 8/B 10/R 11 Rest 5 Total 29 Time 19:50; weight=140 (-4.8%)-91% Barry S 6/ B 7/ R 14/ Rest 6/ Total 28 Time 36:20:42 96% Mitch S 5/ B 9/ R 13/ Rest 9/ Total 27 Time 15:53:31 Mark Z S 6/B 8/R 12 Rest 3 Total 26 Time 33:29:00 Chris S 0/B 2/R 24/ Rest 5/ Total 26 Time 30:14:19 100%?. weight loss ?? Joe S 2/ B 0/ R 22 Rest 3 Total 24 Time 22:38:53 100% |
| 2012-08-30 11:32 AM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Easy run this morning, little over 4 miles. Hoping to get out on the bike tonight with the local group, an easy way to get in 40 miles with a few hard intervals near the end. Andy S 12/B 14/ R 15 Rest 5 Total 41 Time 46:23:43 95%Gabe S 8/ B 16/ R 16 Rest 4 Total 40 Time 49:09:19 Jackie S 13/ B 17/ R 9 Rest 3 Total 39 Time 42:54:04 Matthew S 13/ B 12/ R 11 Rest 4 Total 36 Time 26:32:36 Ernesto S 5/ B 11/ R 17 Rest 4 Total 33 Time 40:36:10 Jim S 7/ B 10/ R 14 Rest 6 Total 31 Time 22:27:22 Charlotte S 8/B 10/R 11 Rest 5 Total 29 Time 19:50; weight=140 (-4.8%)-91% Barry S 6/ B 7/ R 14/ Rest 6/ Total 28 Time 36:20:42 96% Mitch S 5/ B 9/ R 13/ Rest 9/ Total 27 Time 15:53:31 Mark Z S 6/B 8/R 12 Rest 3 Total 26 Time 33:29:00 Chris S 0/B 2/R 24/ Rest 5/ Total 26 Time 30:14:19 100%?. weight loss ?? Joe S 2/ B 0/ R 22 Rest 3 Total 24 Time 22:38:53 100% Edited by Climbinggonzo 2012-08-30 11:33 AM |
| 2012-08-30 12:37 PM in reply to: #4388168 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed 4 mile runch, 35:42 keeping heart rate well below MAF. Yesterday was rest, celebrated anniversary with my wife. Shopping, massage, nice dinner and Jason Mraz concert (guys if the opportunity comes up, take your wife, girlfriend ( if you have both, not together) to this one). Andy S 12/B 14/ R 15 Rest 5 Total 41 Time 46:23:43 95% Edited by JBacarella 2012-08-30 12:39 PM |
| 2012-08-30 1:29 PM in reply to: #4387937 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Climbinggonzo - 2012-08-30 10:01 AM Andy,Finally had a chance to get my race report up from last weekend's SuperiorMan. Here's the link: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=458434&posts=1#M4387929 Nice race report and once again congratulations. Your run in long distance triathlons is conditioned by how you do the bike ALWAYS. I've seen incredibly good marathoners (sub 3hr) reduced to tears and walking in the Ironman marathon, and I have seen average runners (4:15) run Ironman marathons only twenty minutes slower. In Ironman Arizona it is easy to overdo the bike. The Beeline Hwy is a false flat (up and down) with some wicked fast descents on the way down after the turnaround. MANY people will do ascending splits on the bike because they do the first loop too hard. Here's the link to my bike in IMAZ: http://connect.garmin.com/activity/19478333# The secret to that course is to resist temptation. You'll be a 1:06 swimmer for Ironman distance, that said, you'll exit T2 with some guys that are way faster than you on the bike. Resist the urge and back off, the first loop should be like a leisure ride. Trust me, it will get much harder later. |
| 2012-08-30 2:02 PM in reply to: #4123283 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed 42' tempo run with full effort of 6:58 pace for 20'. Finished the month with just under 170 miles - biggest month to date. My numbers for the month are all screwed up. Will do a final calculation tomorrow, which I am taking as my 4th rest day.Next week's training schedule calls for a HM on Sunday, with two days of rest in anticipation. I don't have a race to run and don't know that I have the motivation to run 13.1 at race pace without a race. Chris/E - what approach should I take? My thought would be to handle it like a down week - keep distances the same during the week, run a 9 mile pace run on Saturday and 13 easy miles on Sunday. By way of comparison, this week Sat/Sun are 8/17 easy miles. |
| 2012-08-30 2:06 PM in reply to: #4388515 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed JoePetto - 2012-08-30 3:02 PM 42' tempo run with full effort of 6:58 pace for 20'. Finished the month with just under 170 miles - biggest month to date. My numbers for the month are all screwed up. Will do a final calculation tomorrow, which I am taking as my 4th rest day.Next week's training schedule calls for a HM on Sunday, with two days of rest in anticipation. I don't have a race to run and don't know that I have the motivation to run 13.1 at race pace without a race. Chris/E - what approach should I take? My thought would be to handle it like a down week - keep distances the same during the week, run a 9 mile pace run on Saturday and 13 easy miles on Sunday. By way of comparison, this week Sat/Sun are 8/17 easy miles. Joe - are doing a Higdon plan? I've done his HM plans before and am familiar with his "race" workouts. I agree with you - hard to get motivated to run a 13.1 at race pace. I like your idea. You know how to race so not sure what you gain from punishing your body for 13 miles. Just my 2 cents. |
| 2012-08-30 2:15 PM in reply to: #4388515 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed JoePetto - 2012-08-30 2:02 PM 42' tempo run with full effort of 6:58 pace for 20'. Finished the month with just under 170 miles - biggest month to date. My numbers for the month are all screwed up. Will do a final calculation tomorrow, which I am taking as my 4th rest day.Next week's training schedule calls for a HM on Sunday, with two days of rest in anticipation. I don't have a race to run and don't know that I have the motivation to run 13.1 at race pace without a race. Chris/E - what approach should I take? My thought would be to handle it like a down week - keep distances the same during the week, run a 9 mile pace run on Saturday and 13 easy miles on Sunday. By way of comparison, this week Sat/Sun are 8/17 easy miles. Joe, The down week plan seems fine to me. But I do think an HM for you, or some race, might be a good thing regarding choosing your pace for the marathon. Put simply, looking at your times for other races, you might be aiming way too low if a 3:40 marathon is your goal (both numbers are from the top of your training log). The McMillan pace calculator predicts a 3:13 marathon for you based on your 1:08:44 ten miler. McMillan tends to be optimistic, but not by 27 minutes. There is also the Galloway "magic mile" which is simply to run one mile as fast as you can, then multiply by 1.3 to get your marathon pace. If you can run at 6:58 for 20 minutes, you can almost certainly run a 6 minute mile (and probably much faster). A 6:00 one mile time predicts about a 3:25 marathon using Galloway. |
| 2012-08-30 3:55 PM in reply to: #4388515 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed JoePetto - 2012-08-30 2:02 PM 42' tempo run with full effort of 6:58 pace for 20'. Finished the month with just under 170 miles - biggest month to date. My numbers for the month are all screwed up. Will do a final calculation tomorrow, which I am taking as my 4th rest day.Next week's training schedule calls for a HM on Sunday, with two days of rest in anticipation. I don't have a race to run and don't know that I have the motivation to run 13.1 at race pace without a race. Chris/E - what approach should I take? My thought would be to handle it like a down week - keep distances the same during the week, run a 9 mile pace run on Saturday and 13 easy miles on Sunday. By way of comparison, this week Sat/Sun are 8/17 easy miles. Same as you, I don't find motivation to hold race pace if not in a race, much less for 13.1 miles. You have two choices, do like you say a niner and a 13.1 at a lower (say MAF) pace and call it good OR find a training group with wicked fast guys that regularly run 7 minute miles. At least here there are plenty, I don't about your neck of the woods...Same as Chris, I believe you are low ballilng big time shooting for a 3:40, I would aim for a 3:30 pace until the mile 15 and then start negative spllitting to the end (or not) depending on how you feel. You are one heck of a runner and I really think you can hold a 7:40 pace or better in a full mary which would translate to 3:20, but since you are trying to be conservative maybe go at 7:50 and pick up... Also, start bringing nutrition to the equation, rehearse during the long runs, it is the best time. Second best is the tempos, because they are almost at race pace. Long run is good but is not demanding that much blood to your muscles and digesting becomes harder as the HR increases. Train your gut, your mind and your legs. If you neglect nutrition on the first half, you are guaranteed to have a bonk by mile 20. |
| 2012-08-30 4:13 PM in reply to: #4388753 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Thanks, fellas. Goal MP is 3:30:00. - just haven't updated the header on my logs (or maybe I just haven't publicly articulated the goal out of a fear of failure). But now I am on record! |
| 2012-08-30 4:22 PM in reply to: #4388793 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed JoePetto - 2012-08-30 4:13 PM Thanks, fellas. Goal MP is 3:30:00. - just haven't updated the header on my logs (or maybe I just haven't publicly articulated the goal out of a fear of failure). But now I am on record! How old will you be on April 15th 2013? Under 40-44 BQ is 3:15. 45-49 is 3:25. |
| 2012-08-30 6:16 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed 35mins on the drainer last night and then 30min in the pool this morning. Last day so it looks like I wont be catching up to the leaders in this challenge any more. A run this afternoon and by far my best month so far. Not huge times but its the 1st full month since April. Andy S 12/B 14/ R 15 Rest 5 Total 41 Time 46:23:43 95% |
| 2012-08-30 6:52 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Rest day today. OLY on Monday. Andy S 12/B 14/ R 15 Rest 5 Total 41 Time 46:23:43 95% |
| 2012-08-30 7:54 PM in reply to: #4388807 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed chris2533 - 2012-08-30 5:22 PM Will be 43. Looking to BQ at 45!JoePetto - 2012-08-30 4:13 PMThanks, fellas. Goal MP is 3:30:00. - just haven't updated the header on my logs (or maybe I just haven't publicly articulated the goal out of a fear of failure). But now I am on record! How old will you be on April 15th 2013? Under 40-44 BQ is 3:15. 45-49 is 3:25. |
| 2012-08-30 8:01 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Speaking of marathons: Is it possible for me to be able to be ready to run my first marathon 9 weeks after my first HIM? How about 13 weeks later? My BQ time is 4:25. My only HM time is 1:58.
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| 2012-08-30 9:00 PM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Got out with our easy group tonight for a ride. Except the two sheriffs weren't there to police the ride, so the "social" ride turned into a bit of a hammerfest. Fine by me, but I felt bad for those who were looking for an easy night. 42 miles at about 18.5 average, including a few very slow miles while we waited for someone with a flat to catch up. Andy S 12/B 15/ R 15 Rest 5 Total 42 Time 48:42:47 95% Edited by Climbinggonzo 2012-08-30 9:03 PM |
| 2012-08-30 9:02 PM in reply to: #4388981 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed 5 mile run this evening Andy S 12/B 14/ R 15 Rest 5 Total 41 Time 46:23:43 95% |
| 2012-08-30 9:02 PM in reply to: #4389055 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed jackiep - 2012-08-30 8:01 PM Speaking of marathons: Is it possible for me to be able to be ready to run my first marathon 9 weeks after my first HIM? How about 13 weeks later? My BQ time is 4:25. My only HM time is 1:58.
Both are possible. 13 is better (since it will only be 12 given the rest from HIM). Most marathon training programs are 16 weeks. But you've got a strong base. |
| 2012-08-30 10:05 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Hey Jackie, I agree with Chris, if you have a chance of going for 13 it will be better, but am positive you can do it with 9 weeks based on your fitness level and mental toughness For me it will be an interesting challenge since I will be doing my HIM on Sept 22 and then will only have 4 actual weeks to focus on Marathon specific training before the NY Mary. I'm also almost certain I will be in Hangzhou China on business for 1 of those weeks, so hopefully it will be a runner friendly city. Today an early morning 20 mile long run at easy pace (was a little tired and sore) + 45 min drainer workout Andy S 12/B 15/ R 15 Rest 5 Total 42 Time 48:42:47 95% |
. | 2012-08-30 11:00 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Swam with the peeps this evening, I was finally able to hold on for the entire set. Now I need to keep going. Of all three sports, swimming is the one where you lose fitness faster, no doubt. Gabe, I know you have a time in mind (which I have no doubts you will achieve), but New York and Boston are races to enjoy and not PR, it is more like a celebration run. Same applies to Kona. I hope someday I'll get to do one, two or all three. Andy S 12/B 15/ R 15 Rest 5 Total 42 Time 48:42:47 95% |
| 2012-08-31 2:26 AM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Some interesting races you guys have coming up! And it is inspiring to see you work out again after your races. It seems you all have adjusted your lifestyle to be always in shape. Honestly, to me this is far more important than fast race time. Btw, I just came home from a meeting with an older lady whose 50yo son, after racing road and mountain bikes most of his life competitively, slipped into severe depression and alcoholism not being able to compete anymore... Sad. Good thing - there was a sparkle in his eye after seeing my m-dot tat and realising you can enjoy those events even if you are BOP'er. Today: 1 hr MTB ride in the morning and a 30m swim in the afternoon. Andy S 12/B 15/ R 15 Rest 5 Total 42 Time 48:42:47 95% Edited by markz 2012-08-31 2:30 AM |
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