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Ernesto's group (4th season) - Closed (Page 137)
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 2012-09-19 1:52 PM in reply to: #4418639 |
Expert  2811   |  Subject: RE: Ernesto's group (4th season) - Closed44:54 on bike new rear wheel new areo helmet, 15 mile head wind and still fun. Gabe S 5/ B 10/ R 9 Rest 4 Total 24 Time 32:54:10 Edited by JBacarella 2012-09-19 1:54 PM |
| 2012-09-19 2:03 PM in reply to: #4123283 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed Thanks for all the words of encouragement and support for my race. I've been lazy the last couple days. Enjoyed sleeping in and didn't feel too guilty about not working out. I plan on starting an out season training plan (the BT 7 to 10 hour plan) on Monday. Looks like the run starts light enough for me to handle, the bike is fine and the swim will definitely push me. As the plan progresses, I hope to be able to supplement witha couple additional runs. Then if possible go right from the outseason plan to a half marathon and maybe my first olympic triathlon next spring. The plan is imported into my blog/calendar if anyone wants a peak as to the BT outseason plan. |
| 2012-09-19 4:11 PM in reply to: #4123283 |
Expert 1544  Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed I opted out of my long bike today, decided to flip today's and tomorrow's workouts again. I was supposed to ride long, hoping to do 100 again, and we're under a "wind advisory" with steady winds out of the NW at 25-30 mph with gusts over 40. I did a short ride and run instead, and that short ride was murder since the wind was insane, but never seemed constant where it was coming from, so I was all over the place. Not safe and not how I want to spend 5 hours on the bike. Andy S 7/ B 7/ R 11 Rest 3 Total 25 Time 32:03:34 Gabe S 5/ B 10/ R 9 Rest 4 Total 24 Time 32:54:10 Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50 Jackie S 4/ B 8/ R 6 Rest 8 Total 18 Time 22:04:42 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 Charlotte S 2/B 7/R 7 Rest 5 Total 16 Time 11:03 Samy S 4/ B 5/ R 5 Rest 5 Total 14 Time 16:42:01 Jim S 2/ B 7/ R 6 Rest 5 Total 15 Time 14:50:42 Barry S 1/ B 1/ R 11 Rest 7 Total 13 Time 22:21:48 Rachel S 3/ B 5/ R 5 Rest 4 Total 13 Time 10:19:42 Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25 Edited by Climbinggonzo 2012-09-19 4:14 PM |
| 2012-09-19 5:25 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Andy S 7/ B 7/ R 11 Rest 3 Total 25 Time 32:03:34 Gabe S 5/ B 10/ R 9 Rest 4 Total 24 Time 32:54:10 Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50 Jackie S 4/ B 8/ R 6 Rest 8 Total 18 Time 22:04:42 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 7 Rest 3 Total 17 Time 14:33:06 Charlotte S 2/B 7/R 7 Rest 5 Total 16 Time 11:03 Samy S 4/ B 5/ R 5 Rest 5 Total 14 Time 16:42:01 Jim S 2/ B 7/ R 6 Rest 5 Total 15 Time 14:50:42 Barry S 1/ B 1/ R 11 Rest 7 Total 13 Time 22:21:48 Rachel S 3/ B 5/ R 5 Rest 4 Total 13 Time 10:19:42 Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25 |
| 2012-09-19 5:40 PM in reply to: #4419334 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Andy S 7/ B 7/ R 11 Rest 3 Total 25 Time 32:03:34 Edited by JoePetto 2012-09-19 7:14 PM |
| 2012-09-19 8:10 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Chris, thanks for your concern with my run training and taking a look at my logs! Today a 2k swim with intervals Andy S 7/ B 7/ R 11 Rest 3 Total 25 Time 32:03:34 |
| 2012-09-19 11:31 PM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Just a short 40 min ride in the morning to keep the habit. Andy S 7/ B 7/ R 11 Rest 3 Total 25 Time 32:03:34 Mark Z S 3/B 9/R6 Rest 3 Total 18 Time 20:43:00 |
| 2012-09-20 6:34 AM in reply to: #4419743 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed 4 mile run. The last 2 runs have been the best in a while in terms of pace/HR combination. Temps are cooling off somewhat, so I believe that has a lot do do with it. Andy S 7/ B 7/ R 11 Rest 3 Total 25 Time 32:03:34 |
| 2012-09-20 7:07 AM in reply to: #4419847 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Needed a rest day after topping 50 miles in the last 6 days. Samy - Andy makes a lot of good points about swimming and having purpose behind each session. It is good to structure your workouts in terms of incorporating distinct phases for a warm up, drills, main set and cool down. Variability in the main set is key - sometimes it may be doing one long set (maybe 1 x x00) or a t speed set (10-15 x 100/50). A great way to improve your swimming is to do descending intervals in a main set. For your 10 x 100 work out, split the workout into two groups: intervals 1-5 and 6-10. For the first set of intervals start slow and try to increase speed through each interval so that you get progressively faster. In other words, the 5th interval should be your fastest. Repeat same with intervals 6-10. This is not easy to do because your form tends to breakdown when you push speed. Andy S 7/ B 7/ R 11 Rest 3 Total 25 Time 32:03:34 Edited by JoePetto 2012-09-20 7:08 AM |
| 2012-09-20 11:28 AM in reply to: #4419890 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed Andy and Joe, thanks for the feedback. Will begin to incorporate your ideas on my workouts for sure. On the other hand, just ordered a wetsuit for my November race; with the time improvements a wetsuit provides I don't need to swim at all anymore and will probably swim at 1:15/100 with one arm tied behind my back, right? I got the Xterra Vortex sleeveless. Since I do most (if not all) of my races in FL, I did not want to spend a lot on a wetsuit that I would probably use only a few times a year. I opted for the sleeveless 'cause I am not cold prone at all, so although I know that a full wetsuit might be faster, i was concerned with overheating. My first race (in Feb) I did in 70 degree water without a wetsuit and actually felt good; and water doesn't get much colder than that in these parts. Should receive it in a week or so, will let you know how it feels. |
| 2012-09-20 11:34 AM in reply to: #4123283 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (4th season) - Closed Updating the chart for the past weeks "training" Things at home and work have been so hectic and stressful I almost feel guilty about calling the minimal amount of running I've been doing training. Yesterday I got on the treadmill after a super stressful day and could never get my heart rate to come down below 150 (even at a 12:00 min/mile pace) so after 45 mins I finally gave up. This morning my resting HR was 80 (normally 50). I know that all the stress is affecting the quality of the running I'm doing and by default the quantity of miles I'm able to log. I'm beginning to worry that I'm not going to have the endurance for the marathon coming up in a month. This race is not for time, only to go the distance, but I really don't want to walk it. Thoughts from the group?
Andy S 7/ B 7/ R 11 Rest 3 Total 25 Time 32:03:34 |
| 2012-09-20 12:27 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Andy S 7/ B 7/ R 11 Rest 3 Total 25 Time 32:03:34 |
| 2012-09-20 1:42 PM in reply to: #4420600 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed 5 mile runch 43:35 kept it just under MAF at 138 Andy S 7/ B 7/ R 11 Rest 3 Total 25 Time 32:03:34 |
| 2012-09-20 1:56 PM in reply to: #4420712 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Thursday medium long run. 12 miles total. 2 easy. 8 at marathon pace. 2 easy. Happy about pace miles. Heart rate was 142,141,144,141,150,145,148,150 during middle eight miles at 7:50. Plan calls for another rest day tomorrow. Gabe S 6/ B 10/ R 9 Rest 4 Total 25 Time 33:35:59 Andy S 7/ B 7/ R 11 Rest 3 Total 25 Time 32:03:34 Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50 Joe S 1/ B 1/ R 18 Rest 3 Total 20 Time 19:54:51 Ernesto S 3/ B 7/ R 9 Rest 3 Total 19 Time 21:44:49 Jackie S 4/ B 8/ R 6 Rest 8 Total 18 Time 22:04:42 Mark Z S 3/B 9/R6 Rest 3 Total 18 Time 20:43:00 Chris S 0/ B 0/ R 17 Rest 3 Total 17 Time 24:59:19 Matthews S 5/ B 5/ R 7 Rest 3 Total 17 Time 14:33:06 Jim S 2/ B 7/ R 7 Rest 6 Total 16 Time 15:34:17 Charlotte S 2/B 7/R 7 Rest 5 Total 16 Time 11:03 Samy S 4/ B 5/ R 6 Rest 5 Total 15 Time 17:33:13 Barry S 1/ B 1/ R 11 Rest 7 Total 13 Time 22:21:48 Rachel S 3/ B 5/ R 5 Rest 4 Total 13 Time 10:19:42 Scott S 0/ B 0/ R 11 Rest 6 Total 11 Time 14:30 |
| 2012-09-20 2:54 PM in reply to: #4420741 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed chris2533 - 2012-09-20 1:56 PM Thursday medium long run. 12 miles total. 2 easy. 8 at marathon pace. 2 easy. Happy about pace miles. Heart rate was 142,141,144,141,150,145,148,150 during middle eight miles at 7:50. Plan calls for another rest day tomorrow. Chris, It all seems to point to a BQ! Keep dreaming (and working hard towards that dream) and this will become your reality. |
| 2012-09-20 3:11 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Mitch, like your new avatar. Chris, awesome job. What plan are you using again? Gabe, are you tapering? Gabe S 6/ B 10/ R 9 Rest 4 Total 25 Time 33:35:59 |
| 2012-09-20 4:25 PM in reply to: #4420936 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Short 7krun this morning. 36:50. Gabe S 6/ B 10/ R 9 Rest 4 Total 25 Time 33:35:59 |
| 2012-09-20 4:25 PM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed 100 miles on the bike today in 5:33. Saddle discomfort was much better than my 80 miler last week, this week I was having some back pain though. I think the ride wasn't the source of the pain, now that I think about it my back was sore this morning when I woke up. It was still quite windy out today, 15-20 mph in my face for the first half of the ride. I think I'll take the rest of the day off and relax. Seems like a perfect evening to hit the hot tub! Andy S 7/ B 8/ R 11 Rest 3 Total 26 Time 37:37:15Gabe S 6/ B 10/ R 9 Rest 4 Total 25 Time 33:35:59 Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50 Joe S 1/ B 1/ R 18 Rest 3 Total 20 Time 19:54:51 Jackie S 4/ B 9/ R 6 Rest 8 Total 19 Time 23:06:53 Ernesto S 3/ B 7/ R 9 Rest 3 Total 19 Time 21:44:49 Mark Z S 3/B 9/R7 Rest 3 Total 19 Time 21:20:00 Chris S 0/ B 0/ R 17 Rest 3 Total 17 Time 24:59:19 Matthews S 5/ B 5/ R 7 Rest 3 Total 17 Time 14:33:06 Jim S 2/ B 7/ R 7 Rest 6 Total 16 Time 15:34:17 Charlotte S 2/B 7/R 7 Rest 5 Total 16 Time 11:03 Samy S 4/ B 5/ R 6 Rest 5 Total 15 Time 17:33:13 Barry S 1/ B 1/ R 11 Rest 7 Total 13 Time 22:21:48 Rachel S 3/ B 5/ R 5 Rest 4 Total 13 Time 10:19:42 Scott S 0/ B 0/ R 11 Rest 6 Total 11 Time 14:30 Edited by Climbinggonzo 2012-09-20 4:29 PM |
| 2012-09-20 5:24 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed 30 mins on the drainer last night before the season launch of out tri season. Big decisions to make as I won priority entry to the Busso 70.3. Need to decide if i am going to do it next May. Training at the moment for one in January not sure if I can keep it up till May. I feel for the family with me running and riding every afternoon. Andy S 7/ B 8/ R 11 Rest 3 Total 26 Time 37:37:15 |
| 2012-09-20 7:26 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Mark: I have been looking into the Newton shoes for my running and found this link you may be interested in. It goes into a little detail about the Chi Running style http://www.newtonrunning.com/run-better/natural-running-styles |
| 2012-09-20 8:08 PM in reply to: #4420884 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed ernestov - 2012-09-20 2:54 PM chris2533 - 2012-09-20 1:56 PM Thursday medium long run. 12 miles total. 2 easy. 8 at marathon pace. 2 easy. Happy about pace miles. Heart rate was 142,141,144,141,150,145,148,150 during middle eight miles at 7:50. Plan calls for another rest day tomorrow. Chris, It all seems to point to a BQ! Keep dreaming (and working hard towards that dream) and this will become your reality. Don't jinx me Ernesto! Jackie, I'm following one of the $15 marathon plans from Hanson coaching services http://hansonscoachingservices.com/coaching/marathon-training-progr... This one is the 20 week 40/60 marathon plan. The first number is the number of miles the first week and the second is the number of miles in the peak week. Since I only had 10 weeks but had a good base from my HIM, I did weeks 2, 4, 7, 10, 13, 16, 17, 18, 19, 20. In the spring I followed the 20 week 60/80 plan and I think that was too much and got me injured. Edited by chris2533 2012-09-20 8:08 PM |
| 2012-09-20 8:51 PM in reply to: #4421133 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed 15.5 miles on the bike at lunchtime. It's been a while 1:01:16 Andy S 7/ B 8/ R 11 Rest 3 Total 26 Time 37:37:15 |
| 2012-09-20 9:56 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Jackie, yes I'm tapering and feeling a little tired and with a bit of a short temper today. Today a 5 mile run at easy pace Andy S 7/ B 8/ R 11 Rest 3 Total 26 Time 37:37:15 |
| 2012-09-20 10:15 PM in reply to: #4421290 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed chris2533 - 2012-09-20 8:08 PM It is just math Chris. Trust your training!ernestov - 2012-09-20 2:54 PM Don't jinx me Ernesto! Jackie, I'm following one of the $15 marathon plans from Hanson coaching services http://hansonscoachingservices.com/coaching/marathon-training-progr... This one is the 20 week 40/60 marathon plan. The first number is the number of miles the first week and the second is the number of miles in the peak week. Since I only had 10 weeks but had a good base from my HIM, I did weeks 2, 4, 7, 10, 13, 16, 17, 18, 19, 20. In the spring I followed the 20 week 60/80 plan and I think that was too much and got me injured. chris2533 - 2012-09-20 1:56 PM Thursday medium long run. 12 miles total. 2 easy. 8 at marathon pace. 2 easy. Happy about pace miles. Heart rate was 142,141,144,141,150,145,148,150 during middle eight miles at 7:50. Plan calls for another rest day tomorrow. Chris, It all seems to point to a BQ! Keep dreaming (and working hard towards that dream) and this will become your reality. |
| 2012-09-20 10:17 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Andy S 7/ B 8/ R 11 Rest 3 Total 26 Time 37:37:15 |
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