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Ernesto's group (4th season) - Closed (Page 136)
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 2012-09-17 10:13 PM in reply to: #4123283 |
Expert  1109   Guatemala |  Subject: RE: Ernesto's group (4th season) - ClosedToday a 7 mile morning run + 50 min drainer workout Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50 |
| 2012-09-18 6:57 AM in reply to: #4415838 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed 1:25:05 on the dreadmill (10 miles). Hate that machine but had no other choice due to torrential rain. I also happily passed the 1,000 mile mark for the year. Tried like hell last year to hit that mark, but ran out of gas in December. Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50 Edited by JoePetto 2012-09-18 6:58 AM |
| 2012-09-18 12:41 PM in reply to: #4123283 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (4th season) - Closed Back into the routine after three 18 hour days touring the Capitol. DC was awesome, but most of the 120 eighth graders that went along with us thought otherwise. Now if only I could figure out a way to accurately log all the walking we did over those days. 23 museums and monuments plus a tour of the battlefields of Gettysburg in three days has me pretty wiped out. Going to make today's run a lot shorter than what is scheduled on the books. |
| 2012-09-18 1:44 PM in reply to: #4416038 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed 30 min swim at lunch. Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50 |
| 2012-09-18 4:21 PM in reply to: #4416923 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Good day today, a real confidence builder. 6 mile run this morning, avg. heart rate 142, avg. pace 10:29. 4 months ago my pace for the same avg. heart rate and distance was closer to 12 min/miles. Makes me feel like I'm making progress and gaining fitness, even though I'm still not a "fast" runner by any means. I've been feeling more lately like I'm a big rig truck, I'm not quick but once I get going I have momentum and can keep going for a long time. I hit 30 minutes on the trainer today while finishing up last season of Breaking Bad. Then I met up with a couple friends for a OWS that felt very good. Not too many of those left around here, water's down to 65 degrees, air temp this morning was 36 when I got up. Brrr...
Andy S 7/ B 6/ R 10 Rest 3 Total 23 Time 30:48:36
Edited by Climbinggonzo 2012-09-18 4:27 PM |
| 2012-09-18 5:31 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed 1hr - 2100m swim last night. Felt so good in the end I didn't want to stop. My kids gave me a paddles for my birthday so it was the 1st chance to use them. Love them, makes you focus on form. Andy S 7/ B 6/ R 10 Rest 3 Total 23 Time 30:48:36 |
| 2012-09-18 5:44 PM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Usual 12k run this morning, 1:04. Andy S 7/ B 6/ R 10 Rest 3 Total 23 Time 30:48:36 Question: has anyone here tried Chi Running? I am becoming a believer, to me it is the running equivalent of total immersion swimming (I totally suck at this one). The whole idea is to expand the least ammount of energy while running. Specially good posture, leaning forward, shorter stride, relaxing and landing mid-foot work for me. Hip rotation doesn't, it feels artificial and makes me look funny when I run. Edited by markz 2012-09-18 5:53 PM |
| 2012-09-18 6:54 PM in reply to: #4417488 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed 8 miles of track work. 2 miles of warmup. 8 x 1/4 mile at 5k pace, 1/4 mile recovery. 2 mile cooldown. It was 45 degrees F at 8:30 in the morning for my workout! 59 miles over last six days. Rest day tomorrow. Then 43 miles over the next six days. Andy S 7/ B 6/ R 10 Rest 3 Total 23 Time 30:48:36 Gabe S 4/ B 8/ R 8 Rest 4 Total 22 Time 31:12:36 Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50 Joe S 1/ B 1/ R 18 Rest 2 Total 18 Time 19:08:51 Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21 Mark Z S 3/B 8/R6 Rest 2 Total 17 Time 20:03:00 Chris S 0/ B 0/ R 16 Rest 2 Total 16 Time 23:22:05 Matthews S 5/ B 5/ R 6 Rest 3 Total 16 Time 13:23:06 Jackie S 3/ B 7/ R 5 Rest 7 Total 15 Time 19:44:05 Charlotte S 2/B 6/R 7 Rest 5 Total 15 Time 10:18 Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38 Samy S 4/ B 4/ R 5 Rest 5 Total 13 Time 15:55:42 Rachel S 3/ B 5/ R 5 Rest 4 Total 13 Time 10:19:42 Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48 Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25 |
| 2012-09-18 7:16 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed I am on taper, but I am totally wiped. I have done some reading, and apparently this is a normal feeling at the beginning of tapering for the longer races. Anyone else feel tired at the beginning of their taper? |
| 2012-09-18 7:23 PM in reply to: #4417572 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed Question regarding swimming. In one of my current swim sessions, I normally do 20x100 intervals @2:30 (i.e. leaving every 2:30). Will it be better to change to something like 5x200 plus 10x100 @ 2:30. Or would I get more benefits from keeping the session 20x100 but lower it to leaving every 2:20? My splits throughout the workout are 1:50-2:00. For the other weekly session, I currently do 1,000-400-300-200-100 (with plans to lengthen the 1,000). I feel this workout gives me the confidence regarding the distance, while teaching me the pace I need to follow to swim longer distances without fading out. |
| 2012-09-18 7:26 PM in reply to: #4417572 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed jackiep - 2012-09-18 8:16 PM I am on taper, but I am totally wiped. I have done some reading, and apparently this is a normal feeling at the beginning of tapering for the longer races. Anyone else feel tired at the beginning of their taper? There's a reason they call it taper madness!!!. Jackie - totally normal and you will do great! |
| 2012-09-18 7:35 PM in reply to: #4417584 |
| Subject: RE: Ernesto's group (4th season) - Closed |
| 2012-09-18 8:02 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Chris, great job with the Marathon training on your side! I look forward to focusing on marathon training and hitting the track once I'm done with my HIM this Saturday. Jackie, I'm also starting my taper for Saturday and am really tired, but also haven't been sleeping much with the new baby... I know you will do great on your race! Today a 1hr drainer workout at easy pace in the morning + 2,000m swim at lunch Gabe S 5/ B 10/ R 9 Rest 4 Total 24 Time 32:54:10 |
| 2012-09-18 9:13 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Sorry I've been so detached, been going up and down the pipeline system with multiple issues. Just made it to Austin. Two full days of zero training, little sleep and lots of work. Going back home tomorrow afternoon. |
| 2012-09-18 9:59 PM in reply to: #4123283 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Gabe, Good luck on your HIM. If the weather cooperates, you will crush 6 hours, which is what you say your goal is. Is that still your goal or have you become more aggressive? I was a little worried about you having only 6 weeks to train for NYC marathon, but then I looked at your run miles. Looks like you had about 45 miles a week or more in August and about 30 miles per week in September so far. So you are doing fine. Jackie, You should be exhausted at the beginning, but not the end, of your taper. That's what it's for. My legs are tired. Edited by chris2533 2012-09-18 10:00 PM |
| 2012-09-18 10:27 PM in reply to: #4417620 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed Forgive the lateness of this; Congratulations on the AG win Ernesto! (i think I hit your facebook page) Congratulations to you as well on your sprint Mitch! Welcome back to racing. Five mile runch today after another rest day yesterday. I don't think my legs have ever been so fatigued! Gabe S 5/ B 10/ R 9 Rest 4 Total 24 Time 32:54:10 |
| 2012-09-18 11:46 PM in reply to: #4417488 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed /QUOTE]Question: has anyone here tried Chi Running? I am becoming a believer, to me it is the running equivalent of total immersion swimming (I totally suck at this one). The whole idea is to expand the least ammount of energy while running. Specially good posture, leaning forward, shorter stride, relaxing and landing mid-foot work for me. Hip rotation doesn't, it feels artificial and makes me look funny when I run. ^^^^Never heard of it Mark. The video footage of the hip rotations is not loading either. Edited by Matthews 2012-09-18 11:47 PM |
| 2012-09-19 2:31 AM in reply to: #4417862 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Matthews - 2012-09-18 11:46 PM /QUOTE]Question: has anyone here tried Chi Running? I am becoming a believer, to me it is the running equivalent of total immersion swimming (I totally suck at this one). The whole idea is to expand the least ammount of energy while running. Specially good posture, leaning forward, shorter stride, relaxing and landing mid-foot work for me. Hip rotation doesn't, it feels artificial and makes me look funny when I run. ^^^^Never heard of it Mark. The video footage of the hip rotations is not loading either. Thanks for checking it out Matthew. I just read "Chi Marathon" and tried to implement bits from it . Find it quite interesting and lot of things make sense, that's all. |
| 2012-09-19 7:16 AM in reply to: #4417901 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed 13+ miles ride focusing on Cadence. Gabe S 5/ B 10/ R 9 Rest 4 Total 24 Time 32:54:10 |
| 2012-09-19 9:14 AM in reply to: #4417579 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Samyg - 2012-09-18 7:23 PM Question regarding swimming. In one of my current swim sessions, I normally do 20x100 intervals @2:30 (i.e. leaving every 2:30). Will it be better to change to something like 5x200 plus 10x100 @ 2:30. Or would I get more benefits from keeping the session 20x100 but lower it to leaving every 2:20? My splits throughout the workout are 1:50-2:00. For the other weekly session, I currently do 1,000-400-300-200-100 (with plans to lengthen the 1,000). I feel this workout gives me the confidence regarding the distance, while teaching me the pace I need to follow to swim longer distances without fading out. My first thought is to lower your interval/rest times, and do the same workout but with less rest in between. How do you feel by the time you're on the last 4-5 of these? My second thought, however, is thinking about the progression of my current swim training plan (designed by BT), where my repeats have been increasing in distance, not decreasing rest/overall time. A couple months ago the plan had me doing 100 and 200 yard repeats, those have gradually increased, so now my sets of repeats are 6x400 or 6x500. I've had a couple 10x100's on my plan, at a very fast pace with very little rest, essentially close to my all out sprint with 10 seconds rest. My opinion is that the most important thing is you're getting all your bases covered by doing your longer, endurance workouts as well as your repeats to work on swimming faster. Also, my repeats might be increasing relative to the length of the race I'm training for, so keep that in mind as well. I guess my vote would be to try and keep doing your 20x100's but a little faster or with less rest. Then keep your other endurance workout focused on endurance. Do you have time to throw another swim workout, where you could combine the two? Or work on race specific workouts, such as doing 200 fast, then settling down for another 800 at an easy pace, somewhat like what tends to happen on race day? |
| 2012-09-19 9:25 AM in reply to: #4123283 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed On a completely different front, I've had some success on getting toward, if not to, my race weight. On August 22, I was 170.8. Today I weighed in at 164.8. So that's 6 pounds in 4 weeks. I would like to be 160 at race time, but that is only 2.5 weeks away, so I probably won't quite get there. But two or three more pounds is possible. I've mostly been following Jim's Don't Eat Like a Pig Diet®, but falling off of it and following Chris's Eat Like a Pig Diet® as well, but not as often as usual. |
| 2012-09-19 11:35 AM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Does anyone have any suggestions or recommendations on a rear hydration/bag setup? Right now I don't have anything except a single bottle holder. I'm looking at getting one of those Xlab setups with the dual bottle holders and the bag to hold a spare tire/CO2 etc., but at $200+ for the setup I'd like to explore all my options. I've also been on the fence about what I need for my IM regarding a flat kit. I have tubulars on my race wheels, I'll carry a can of PitStop, do I really need to carry a spare tubular tire? Is it worth it just for a little extra peace of mind? (I hope I'm not cursing myself with the flat tire Gods) |
| 2012-09-19 12:02 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed 40 min RPE 3 run with strides at the end. Felt great, like I could have run all day. Maybe there is something to this taper thing. I'm not tired today, but very energized. Went back and recounted my workouts, I guess I missed a couple on the logging. Gabe S 5/ B 10/ R 9 Rest 4 Total 24 Time 32:54:10 |
| 2012-09-19 12:19 PM in reply to: #4418570 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Climbinggonzo - 2012-09-19 11:35 AM Does anyone have any suggestions or recommendations on a rear hydration/bag setup? Right now I don't have anything except a single bottle holder. I'm looking at getting one of those Xlab setups with the dual bottle holders and the bag to hold a spare tire/CO2 etc., but at $200+ for the setup I'd like to explore all my options. I've also been on the fence about what I need for my IM regarding a flat kit. I have tubulars on my race wheels, I'll carry a can of PitStop, do I really need to carry a spare tubular tire? Is it worth it just for a little extra peace of mind? (I hope I'm not cursing myself with the flat tire Gods) FWIW, I have the xlab mini wing kit and I really like it. Since my bike is a 48, I can't use the bag, just the bottle cages. It is not carbon, so it was only about $70. I've been listening to Endurance Nation a lot. They claim it really messes up your aero flow. I'm considering taking it off the tri-bike and using a multi-hour bottle and water from the aid stations on the longer races. I have the profile aerodesign bottle in the front and I really love it! I just refill with the other bottles and keep drinking. Edited by jackiep 2012-09-19 12:20 PM |
| 2012-09-19 12:30 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed To you Minnesota and Wisconsin peeps. I have the 2011 version of this bike and I love it http://www.eriksbikeshop.com/2012-transition-comp-tri-bike/pr3c8453/product This is a great deal. Some of the Specialized dealers offer a credit card that allows you to pay 0% interest for several months. |
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