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Ernesto's group (4th season) - Closed (Page 149)
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 2012-10-09 5:12 PM in reply to: #4123283 |
Expert  1109   Guatemala |  Subject: RE: Ernesto's group (4th season) - ClosedLike Matthews, also trying to get rid of a cold. Today a short intense run workout in the morning Andy S 2/B 5/R 3 Rest 2 Total 10 12:37:27 |
| 2012-10-09 5:36 PM in reply to: #4123283 |
Extreme Veteran 576  | Subject: RE: Ernesto's group (4th season) - Closed 40km ride yesterday. Felt I hit a wall about an hour in. Swim and run planned for today Andy S 2/B 5/R 3 Rest 2 Total 10 12:37:27 Matthews S 3/B 2/R 3 Rest 1 Total 8 07:57:30 |
| 2012-10-09 9:15 PM in reply to: #4447203 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed 3 mile recovery run. Race report up. Andy S 2/B 5/R 3 Rest 2 Total 10 12:37:27 Ernesto S 2/B 5/R 3 Rest 1 Total 10 10:19:33 Mitch S 1 / B 6 / R 3 Rest 1 total 10 7:02:51 Gabe S 2/B 0/ R 7 Rest 2 total 9 8:40:28 Jim S 3/B 2/ R 4 Rest 1 total 9 6:54:56 Matthews S 3/B 2/R 3 Rest 1 Total 8 07:57:30 JoeP S/0/B 1/R7 Rest 2 Total 8 7:16:21 Markz S 2/B 4/R 2 R Rest 1 Total 8 7:15:00 Samy S 2/B 2/R 3 rest 2 total 7 6:41:39 Chris S 0/B 0/R 6 Rest 3 total 6 6:47:39 Edited by chris2533 2012-10-09 9:49 PM |
| 2012-10-09 9:59 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Swum with the group, just a recovery swim. This weekend (and weather permitting) I have to put the longest ride of my block for IMFL. Andy S 2/B 5/R 3 Rest 2 Total 10 12:37:27 |
| 2012-10-09 10:23 PM in reply to: #4447394 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed chris2533 - 2012-10-09 9:15 PM 3 mile recovery run. Race report up. . . . Chris, Great race report and great race! Was this the first marathon you used a Hanson plan for? |
| 2012-10-09 10:28 PM in reply to: #4447445 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed jackiep - 2012-10-09 10:23 PM chris2533 - 2012-10-09 9:15 PM 3 mile recovery run. Race report up. . . . Chris, Great race report and great race! Was this the first marathon you used a Hanson plan for? Jackie, Used a Hanson plan for all three. First was their free "plan" (a one sheet piece of paper). Second I was too ambitious and attempted their 20 week 60/80 plan (starts at 60 mpw, peaks at 80). This time I did weeks 2, 4, 7, 10, 13, 16, 17, 18, 19, and 20 of their 20 week 40/60 plan. (starts at 40 mpw, peaks at 60). |
| 2012-10-09 11:29 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Well done Chris & good RR |
| 2012-10-10 1:14 AM in reply to: #4447429 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Just a 12k run this morning, 1:04. Andy S 2/B 5/R 3 Rest 2 Total 10 12:37:27 Markz S 2/B 4/R 3 R Rest 1 Total 9 8:19:00 |
| 2012-10-10 6:46 AM in reply to: #4447520 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Easy 42' run today. @Chris - Great RR. Couple of questions. I've read about loading up with 1000 calories pre-race and strategy for getting up early and starting to consume calories 4 hours before the start. Had you practiced this in your training? How so? Most of my pre-training meals are toast, nut butter and a banana so I'd be concerned about loading calories on race day without have practiced it a couple of times. Second, been struggling with the decision to run with a pace group. The 3:35 group seems slower than I want and and 3:25 seems a bit too fast. My goal is 3:30 since a BQ of 3:15 at my age ain't happening. Since I'm concerned about going out too fast, I am leaning towards the 3:35 group and picking up the pace if things are good at mile 16. Thoughts?
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| 2012-10-10 6:52 AM in reply to: #4447597 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed Last night squeezed in 30 minutes on the drainer between late meeting and Tigers game. Andy S 2/B 5/R 3 Rest 2 Total 10 12:37:27
Edited by JBacarella 2012-10-10 6:53 AM |
| 2012-10-10 7:48 AM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Yesterday in the pool for 2000 then hit the treadmill for an hour. YouTube and Ironman highlight videos make treadmill time so much more bearable. Andy S 3/B 5/R 4 Rest 2 Total 12 14:11:33 Edited by Climbinggonzo 2012-10-10 7:50 AM |
| 2012-10-10 7:55 AM in reply to: #4447450 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed chris2533 - 2012-10-09 11:28 PM jackiep - 2012-10-09 10:23 PM Jackie, Used a Hanson plan for all three. First was their free "plan" (a one sheet piece of paper). Second I was too ambitious and attempted their 20 week 60/80 plan (starts at 60 mpw, peaks at 80). This time I did weeks 2, 4, 7, 10, 13, 16, 17, 18, 19, and 20 of their 20 week 40/60 plan. (starts at 40 mpw, peaks at 60).chris2533 - 2012-10-09 9:15 PM 3 mile recovery run. Race report up. . . . Chris, Great race report and great race! Was this the first marathon you used a Hanson plan for? What was he reason you skipped weeks? Did you compress the plan, etc.? Definitely thinking of going to Hanson plans, especially with the stores in my proverbial backyard. Assuming you like the plans? |
| 2012-10-10 8:01 AM in reply to: #4447669 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed This morning - 40 minutes on the dreadmill and 30 minutes in the pool. Andy S 3/B 5/R 4 Rest 2 Total 12 14:11:33
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| 2012-10-10 8:04 AM in reply to: #4447683 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Mitch, Very happy with the Hanson plans. They are $15 on the hanson coaching website. I skipped weeks because I only had 10 weeks and a 20 week plan, and I didn't want to simply start at week 11, which had too many miles to start. I will follow the entire 20 week plan for Boston. Joe, Perpetuem is great. I bought a big tub of it for my HIM and did practice with it for my long runs. Whatever type of sugar it has is simply very easy on the stomach and highly caloric. I got up 3 hours (not 4 hours) before the marathon start. The hammer gels are also very easy to digest. As for pace groups, I would wait to decide based on the weather. If it is cold and expected to stay under 45, given your fitness, I would go with the 3:25 pace group. My bet is you can stay with them the whole time. If hotter, go on your own at, say, a 7:55 pace on your Garmin which is about an 8 pace in reality. That gets you in at 3:30. If you go too long with a 3:35 pace group, you won't break 3:30. That's too much of a negative split. (BTW, my first half was 1:41:21, and my second half was 1:41:51, so I did a slightly positive split. Negative splitting is really hard to do.) |
| 2012-10-10 8:13 AM in reply to: #4447694 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Thanks, Chris. Used perpeteum on the bike leg of my HIMs and tolerate it well. I'm partial to the orange-vanilla which tastes like a creamsicle. Will start sucking some down before next long runs and see how it goes. Have used Hammer gels in the past and never really liked them. I'm partial to Gu Vanilla. |
| 2012-10-10 8:50 AM in reply to: #4447694 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed chris2533 - 2012-10-10 9:04 AM Mitch, Very happy with the Hanson plans. They are $15 on the hanson coaching website. I skipped weeks because I only had 10 weeks and a 20 week plan, and I didn't want to simply start at week 11, which had too many miles to start. I will follow the entire 20 week plan for Boston. Joe, Perpetuem is great. I bought a big tub of it for my HIM and did practice with it for my long runs. Whatever type of sugar it has is simply very easy on the stomach and highly caloric. I got up 3 hours (not 4 hours) before the marathon start. The hammer gels are also very easy to digest. As for pace groups, I would wait to decide based on the weather. If it is cold and expected to stay under 45, given your fitness, I would go with the 3:25 pace group. My bet is you can stay with them the whole time. If hotter, go on your own at, say, a 7:55 pace on your Garmin which is about an 8 pace in reality. That gets you in at 3:30. If you go too long with a 3:35 pace group, you won't break 3:30. That's too much of a negative split. (BTW, my first half was 1:41:21, and my second half was 1:41:51, so I did a slightly positive split. Negative splitting is really hard to do.) Just came across their coaching service website. Think I'll try the 18 week half marathon for my april half...that means I need to be fully healthy by mid-december. Should be doable. Thanks! |
| 2012-10-10 9:04 AM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed A mix of perpetuem and Heed 1/1 ratio has been my choice for BOTH Ironman. I never had stomach issues. |
| 2012-10-10 9:09 AM in reply to: #4447821 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed ernestov - 2012-10-10 9:04 AM A mix of perpetuem and Heed 1/1 ratio has been my choice for BOTH Ironman. I never had stomach issues. Just to clarify, I don't use Perpetuem while actually running. Only for the breakfast of the run. I agree with Ernesto that the 1/2 Perpetuem 1/2 HEED mix while actually biking is perfect. |
| 2012-10-10 9:14 AM in reply to: #4447821 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed 14+ miles ride - intervals. By playing with gears found out that if for intervals I go one gear easier but keep cadence higher, I can keep top speed for longer. Oh, also ran over an opossum...have no idea how I did not crash, but the poor fellow came out of nowhere and BAM! (I saw him at the laswt moment, but nothing I could do). The good news is that I do a loop, and in the next loop he was nowhere to be seen, so hopefully he's OK. I thought they are supposed to play dead when threatened, but this guy ran straight into me. Andy S 3/B 5/R 4 Rest 2 Total 12 14:11:33 |
| 2012-10-10 11:23 AM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Chris, just read your RR so congrats again on a very well executed race! Today an 8 mile run w/ a 7 mile tempo at marathon pace. Felt so-so at the end as I'm still trying to get rid of a cold Andy S 3/B 5/R 4 Rest 2 Total 12 14:11:33 |
| 2012-10-10 12:25 PM in reply to: #4448176 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed five mile fartlek fun today 42:30 Andy S 3/B 5/R 4 Rest 2 Total 12 14:11:33 |
| 2012-10-10 6:09 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Had a swim planned yesterday. Just as i was about to pay to get in got a SMS from my Mum to say there car had been stolen. So no swim just a run. Been running for 2 months now at MAF and starting to feel and see the benefits. I feel I can hold a pace for longer with lower HR and still do 14km comfortably. Andy S 3/B 5/R 4 Rest 2 Total 12 14:11:33 |
| 2012-10-10 6:12 PM in reply to: #4449045 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed 45 minute run this morning on the treadmill then jumped in the pool for 2500. As much as I dislike the treadmill, it's efficient when I'm at the Y anyways and I might as well swim too. Then 30 minutes on the trainer at home while watching documentaries with my son. The weather has not at all been cooperating this week but I've got to get a long (100 mile) ride in somehow. Ideally that ought to be outside. Otherwise how much less benefit will I get if I just ride that darn trainer for 5-6 hours? Andy S 4/B 6/R 5 Rest 2 Total 15 16:05:58
Edited by Climbinggonzo 2012-10-10 6:15 PM |
| 2012-10-10 9:11 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Marathon training starts tomorrow! |
| 2012-10-10 9:49 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Rode at a moderate pace for one hour. Today I bought a cyclocross frame and I will build the bike in the next two weeks, during the winter this is a great way to maintain cycling fitness without putting mega miles. Plus, it is FUN!!!! http://www.youtube.com/watch?v=xy4q----2II&feature=fvwrel Andy S 4/B 6/R 5 Rest 2 Total 15 16:05:58
Edited by ernestov 2012-10-10 9:54 PM |
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