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Ernesto's group (4th season) - Closed (Page 154)
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 2012-10-17 6:45 PM in reply to: #4458169 |
 Subject: RE: Ernesto's group (4th season) - ClosedI have been very inconsistent with B/R/S in past 27 days. I have done crossfit classes 4 or 5 times each week for several weeks. I need to purchase a new garmin watch. What would others recommend? I am not sure i will get much use of it in open water. any advice would be appreciated. thank you. |
| 2012-10-17 6:45 PM in reply to: #4458169 |
| Subject: RE: Ernesto's group (4th season) - Closed I have been very inconsistent with B/R/S in past 27 days. I have done crossfit classes 4 or 5 times each week for several weeks. I need to purchase a new garmin watch. What would others recommend? I am not sure i will get much use of it in open water. any advice would be appreciated. thank you. |
| 2012-10-17 7:10 PM in reply to: #4457514 |
 Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed ernestov - 2012-10-17 11:09 AM chris2533 - 2012-10-17 10:43 AM I'm still resting. Bit of a strained right calf from the marathon. I, like Jackie, am reading Luke Humphrey's new book on the Hanson marathon training program. At the end, there is a small section on marathon recovery, and he basically recommends two weeks of no running at all. I've done two small runs, but nothing else. We'll see how the calf goes before starting up again. It never ever hurts to swim, it will help you get rid of the metabolites in your legs. Also, don't forget you're a triathlete! You can stay away from the bike and relatively retain some fitness but the swim mojo goes away quickly. Learn to love it.Right as usual Ernesto. BUT, in my defense, I've had a mild version of a flu bug since the marathon, so swimming wouldn't have been a good idea. Traveling the next four days with family, so no access to pool or bike. If I feel like easy running while away, I may do it, or just rest. When I get back, I will bring the bike into the basement and put it on the trainer, and try to start up the swimming again. |
| 2012-10-17 7:52 PM in reply to: #4123283 |
Master  2238   Dallas | Subject: RE: Ernesto's group (4th season) - Closed Rode some very traffic impacted intervals, still able to put nice watts out, but inconsistent. Andy S6/B 11/R 8 Rest 2 Total 25 33:01:03
Edited by ernestov 2012-10-17 7:54 PM |
| 2012-10-17 9:41 PM in reply to: #4458305 |
Expert 1544  Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Ended up getting a quick swim in this evening so tomorrow can be a proper rest day. It'll be spent driving 5 hours for a long family weekend. Then many hours in the waterpark. Andy S 7/B 11/R 8 Rest 2 Total 26 33:34:13 Edited by Climbinggonzo 2012-10-17 9:44 PM |
| 2012-10-18 6:16 AM in reply to: #4458400 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Climbinggonzo - 2012-10-17 9:41 PM Ended up getting a quick swim in this evening so tomorrow can be a proper rest day. It'll be spent driving 5 hours for a long family weekend. Then many hours in the waterpark. Ahh, the MEA weekend family trip to the Dells. (It's a Minnesota thing. You wouldn't understand.) We are going up north instead today to hopefully get some hiking in. Did the Dells thing too many times already and I refused this year. Edited by chris2533 2012-10-18 6:16 AM |
| 2012-10-18 6:42 AM in reply to: #4458400 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed 52' track workout. 8 x 800s @ slightly under 5K pace. Andy S 7/B 11/R 8 Rest 2 Total 26 33:34:13 |
| 2012-10-18 8:06 AM in reply to: #4458598 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed chris2533 - 2012-10-18 6:16 AM Climbinggonzo - 2012-10-17 9:41 PM Ahh, the MEA weekend family trip to the Dells. (It's a Minnesota thing. You wouldn't understand.) We are going up north instead today to hopefully get some hiking in. Did the Dells thing too many times already and I refused this year. Ended up getting a quick swim in this evening so tomorrow can be a proper rest day. It'll be spent driving 5 hours for a long family weekend. Then many hours in the waterpark. The bonus this year is that we stumbled upon the "Honky Tonk Half Marathon" on Sunday. We had already booked the trip then found the race by accident. So it looks like I'll be running another half on Sunday then adding 3-4 more miles after the race for this weekend's long run. All finishers get a cowboy hat and belt buckle finisher medal! |
| 2012-10-18 8:18 AM in reply to: #4458624 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed Stayed up too late on Tuesday so unable to get up to workout in the morning - yesterday became a rest day. Ran 5 miles this morning after staying up too late again and drinking too much at a business dinner. Felt good to run though! Andy S 7/B 11/R 8 Rest 2 Total 26 33:34:13 Edited by dangremond 2012-10-18 8:18 AM |
| 2012-10-18 9:14 AM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Just like Mitch, I had a really long day of conferences yesterday and then was up until really late at night for dinner and drinks (seemed like a good idea yesterday night, but not today morning). Then today another long day and I'm exhausted. However, since I'm traveling to Shanghai tomorrow, I did my long run tonight. 11 mile run at Marathon pace + 23 seconds/mile (sorry E, I could not keep marathon pace between being tired an having to run between people on the river front) On a separate note, its incredible the censorship here in China - I can't access either facebook, twitter or youtube from here since they are blocked by the govt. Andy S 7/B 11/R 8 Rest 2 Total 26 33:34:13 |
| 2012-10-18 9:17 AM in reply to: #4458836 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed sirgab - 2012-10-18 10:14 AM Just like Mitch, I had a really long day of conferences yesterday and then was up until really late at night for dinner and drinks (seemed like a good idea yesterday night, but not today morning). Then today another long day and I'm exhausted. However, since I'm traveling to Shanghai tomorrow, I did my long run tonight. Plus - you're in China - and as Iunderstand it - they really enjoy their drinking and insist that their guests do as well. Good luck! |
| 2012-10-18 9:36 AM in reply to: #4458836 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed sirgab - 2012-10-18 9:14 AM On a separate note, its incredible the censorship here in China - I can't access either facebook, twitter or youtube from here since they are blocked by the govt. I have friends from China, when they are in country they access FB and youtube through atletnate sites. Direct access is impossible. Shanghai is supposed to be incredible! Have fun. |
| 2012-10-18 10:39 AM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed I've been to the Dells. They are gorgeous, but I can't imagine going every year. Mitch, I am doing the Hanson advanced plan free from their website, but I am listening carefully to my body. The beginner looked too easy (I never thought I'd say that). So far I am following it to the letter. I love the book and am reading it for the second time. Chris, since you are resting and have done Hanson, I would appreciate it if you would look at my logs for last week and this week and tell me if you think I should do anything differently. |
| 2012-10-18 11:35 AM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Andy S 7/B 11/R 8 Rest 2 Total 26 33:34:13 Ernesto S 5/B 9/R 6 Rest 1 Total 20 24:39:32 Mitch S 3 / B 9 / R 7 Rest 3 total 19 13:59:05 Matthews S 7/B 4/R 6 Rest 2 Total 17 17:14:05 Jim S 3/B 6/ R 8 Rest 2 total 16 12:32:02 Markz S 4/B 6/R 7 Rest 2 Total 17 16:24:00 Gabe S 2/B 0/ R 12 Rest 5 total 14 16:02:43 JoeP S/0/B 1/R14 Rest 4 Total 15 14:18:21 Samy S 4/B 4/R 5 rest 3 total 13 13:05:17 Jackie S 0/B 1/R 6 Rest 10 Total 7 12:16:36 Chris S 0/B 0/R 7 Rest 8 total 7 7:35:39 Barry S 0/B 1/R 5/ Rest 7 Total 6 9:14:41 |
| 2012-10-18 11:46 AM in reply to: #4459054 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed jackiep - 2012-10-18 10:39 AM Chris, since you are resting and have done Hanson, I would appreciate it if you would look at my logs for last week and this week and tell me if you think I should do anything differently. Jackie, MAF on Monday, Friday, and Saturday. Sunday at 45 seconds to 1 minute slower than marathon goal pace. Thursday at marathon pace. Look in book for speed and strength workouts or message me with questions. |
| 2012-10-18 12:27 PM in reply to: #4459187 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed Decided to up the ante and followed and changed my regular interval ride for a training ride that Ernesto suggested many messages ago (2:30 @ 90 rpm; 1:30 @ 95 rpm; 1:00 @ 100 rpm; 1:00 easy - repeat 5 times; then 4:00 at high resistance; 1:00 easy - repeat 4 times). I messed up a few of the intervals by doing the wrong thing (between my declining eyesight and the low light, there is NO way I can see what the Garmin is telling me to do), so a little messy, and add a few u-turns and readings do not reflect actual RPM averages for the section, but a lot of fun (in a adult language filled kind of way). Hopefully by next time I will know what the next step is so no more confusion, or I can always make a contraption to attach a lighted magnifying glass to the front of the Garmin... Andy S 7/B 11/R 8 Rest 2 Total 26 33:34:13 |
| 2012-10-18 1:46 PM in reply to: #4459187 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed chris2533 - 2012-10-18 11:46 AM jackiep - 2012-10-18 10:39 AM Chris, since you are resting and have done Hanson, I would appreciate it if you would look at my logs for last week and this week and tell me if you think I should do anything differently. Jackie, MAF on Monday, Friday, and Saturday. Sunday at 45 seconds to 1 minute slower than marathon goal pace. Thursday at marathon pace. Look in book for speed and strength workouts or message me with questions. OK, now I'm confused. I got the Thursday MP runs. That starts next week on my plan (they call it tempo). I thought the slow runs were 1-2 min slower than MP (9:45 - 10:00), which is what I've been doing. Where did you get MAF out of that? MAF for me is walking. I'm posting here so others can learn too. |
| 2012-10-18 1:57 PM in reply to: #4459392 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed For me, MAF is about 1:15 slower than MP. If you have to walk to MAF, that's not a great sign. But easy runs means easy. So I would slow down the easy runs to at least get close to MAF. |
| 2012-10-18 2:59 PM in reply to: #4459413 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed chris2533 - 2012-10-18 2:57 PM For me, MAF is about 1:15 slower than MP. If you have to walk to MAF, that's not a great sign. But easy runs means easy. So I would slow down the easy runs to at least get close to MAF. Jackie - Not apples to apples (since mine is a HM plan) - but it suugests that for a HM goal pace 7:41 my easy runs should be between 9:02 and 9:41. Chris - does your full mary plan have the same table that my HM plan has that breaks down easy pace, etc. for each Marathon goal pace? |
| 2012-10-18 6:43 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Little run this morning (it should have been longer, but work is again getting in the way). Andy S 7/B 11/R 8 Rest 2 Total 26 33:34:13
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| 2012-10-18 7:36 PM in reply to: #4459890 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed Jackie What did you decide re: calf sleeves/socks? My calves are in constant state of tightness, and thought that maybe wearing sleeves after workouts for a few hours might help. Anybody has experience with calf sleeves or socks? recommendations? |
| 2012-10-18 8:28 PM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed I wear the CEP sleeves and like them. I also have a pair of 2xu sleeves but like the cep ones better. I wear them for all my runs and for entire races, even the swim under my wetsuit. After really hard or long runs I will wear them for a few hours. I'm sold on them. |
| 2012-10-18 9:18 PM in reply to: #4459543 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed dangremond - 2012-10-18 2:59 PM chris2533 - 2012-10-18 2:57 PM For me, MAF is about 1:15 slower than MP. If you have to walk to MAF, that's not a great sign. But easy runs means easy. So I would slow down the easy runs to at least get close to MAF. Jackie - Not apples to apples (since mine is a HM plan) - but it suugests that for a HM goal pace 7:41 my easy runs should be between 9:02 and 9:41. Chris - does your full mary plan have the same table that my HM plan has that breaks down easy pace, etc. for each Marathon goal pace? Jackie, if you marathon pace is 9:45 to 10:00, thats a 4:15 to 4:22 marathon. For a 4:15 marathon goal, training paces Recovery. 12:22 Easy aerobic: 10:52-11:38 Moderate aerobic: 10:29 Marathon: 9:44 1/2 marathon threshold:9:20 10k threshold: 8:55 5k vo2: 8:33 Again, easy for you is 10:52 or slower unless MAF is faster. |
| 2012-10-18 10:40 PM in reply to: #4460043 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed chris2533 - 2012-10-18 9:18 PM dangremond - 2012-10-18 2:59 PM Jackie, if you marathon pace is 9:45 to 10:00, thats a 4:15 to 4:22 marathon. For a 4:15 marathon goal, training paces Recovery. 12:22 Easy aerobic: 10:52-11:38 Moderate aerobic: 10:29 Marathon: 9:44 1/2 marathon threshold:9:20 10k threshold: 8:55 5k vo2: 8:33 Again, easy for you is 10:52 or slower unless MAF is faster. chris2533 - 2012-10-18 2:57 PM For me, MAF is about 1:15 slower than MP. If you have to walk to MAF, that's not a great sign. But easy runs means easy. So I would slow down the easy runs to at least get close to MAF. Jackie - Not apples to apples (since mine is a HM plan) - but it suugests that for a HM goal pace 7:41 my easy runs should be between 9:02 and 9:41. Chris - does your full mary plan have the same table that my HM plan has that breaks down easy pace, etc. for each Marathon goal pace? Thanks, but where did you get those numbers? |
| 2012-10-18 10:43 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed I already had the Zoot compression socks that I had worn a couple of times for recovery. I bought the CEP compression sleeves and absolutely love them. I wear the sleeves both for running and recovery. Sometimes I wear the socks for recovery when my toes and bottom of my feet are slightly achy. I may try running in the socks sometime. I'm a believer! |
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