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Ernesto's group (4th season) - Closed (Page 166)
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 2012-11-08 12:59 PM in reply to: #4489667 |
Expert  2811   |  Subject: RE: Ernesto's group (4th season) - Closed30 minutes on the dariner. Mitch S 2 / B 4 / R 5 Rest 1 Total11 8:07:02 |
| 2012-11-08 3:09 PM in reply to: #4123283 |
Master 2238  Dallas | Subject: RE: Ernesto's group (4th season) - Closed Sorry, my bad. English happens to be my second language. You're a bunch of phaluses, hahaha! |
| 2012-11-08 3:16 PM in reply to: #4490375 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Got in some trainer time yesterday after getting the bike back from pre-race service and check. Maybe it's all in my mind, but the new chain and rear cassette felt awfully smooth and responsive. Got out today for a runch with my wife, who is way faster than me but promised to slow down. I still had to speed up to run with her, but it turned out to be a good tempo run for me and a nice easy 5 miles for her at just under 9/mile.
Mitch S 2 / B 4 / R 5 Rest 1 Total11 8:07:02
Edited by Climbinggonzo 2012-11-08 3:18 PM |
| 2012-11-08 4:54 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Mitch S 2 / B 4 / R 5 Rest 1 Total11 8:07:02 |
| 2012-11-08 5:47 PM in reply to: #4489808 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed ernestov - 2012-11-08 11:10 AM Whatever your goals are for 2013, remember that the offseason is a time of the year when training is limited due to shortened daylight, family activities, weather, holidays, etc. The right approach is to do short, meaningful and demanding workouts to get fast, the time to go long will be much later. Most people will go into the offseason trying to build an aerobic engine, this is a phalacy and not realistic in any way. The time required to build an aerobic motor is just not there, weather will not cooperate for the four hour ride and you will end up frustrated and miserable. It is easier to build long on top of fast than it is to build fast on top of long. Do a lot of track, lots of running, you can lay down the swim or do it only once a week (the latter is my plan), short bike workouts on the drainer like sufferfests and tempo runs no longer than one hour. If you want to have a good 2013, listen to this, I've already tried both approaches and I guarantee the fast and short is better than the long and slow this time of the year. Sold! I've been trying it the other way around for 4 years - Hasn't worked |
| 2012-11-08 6:57 PM in reply to: #4490730 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed baurryman - 2012-11-08 6:47 PM ernestov - 2012-11-08 11:10 AM Whatever your goals are for 2013, remember that the offseason is a time of the year when training is limited due to shortened daylight, family activities, weather, holidays, etc. The right approach is to do short, meaningful and demanding workouts to get fast, the time to go long will be much later. Most people will go into the offseason trying to build an aerobic engine, this is a phalacy and not realistic in any way. The time required to build an aerobic motor is just not there, weather will not cooperate for the four hour ride and you will end up frustrated and miserable. It is easier to build long on top of fast than it is to build fast on top of long. Do a lot of track, lots of running, you can lay down the swim or do it only once a week (the latter is my plan), short bike workouts on the drainer like sufferfests and tempo runs no longer than one hour. If you want to have a good 2013, listen to this, I've already tried both approaches and I guarantee the fast and short is better than the long and slow this time of the year. Sold! I've been trying it the other way around for 4 years - Hasn't worked My only issue is the run. No way I think my leg is ready for short demanding run workouts. Still trying to build up its tolerance for the pounding of running. Definitely will focus my cycling there. Also, I need to swim. Hoping to be at a place next fall when I can put the above philosophy to work in earnest! |
| 2012-11-08 9:56 PM in reply to: #4490812 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed dangremond - 2012-11-08 6:57 PM If you want to do intervals running without the pounding, do stadium bleachers. Almost no impact.baurryman - 2012-11-08 6:47 PM ernestov - 2012-11-08 11:10 AM Whatever your goals are for 2013, remember that the offseason is a time of the year when training is limited due to shortened daylight, family activities, weather, holidays, etc. The right approach is to do short, meaningful and demanding workouts to get fast, the time to go long will be much later. Most people will go into the offseason trying to build an aerobic engine, this is a phalacy and not realistic in any way. The time required to build an aerobic motor is just not there, weather will not cooperate for the four hour ride and you will end up frustrated and miserable. It is easier to build long on top of fast than it is to build fast on top of long. Do a lot of track, lots of running, you can lay down the swim or do it only once a week (the latter is my plan), short bike workouts on the drainer like sufferfests and tempo runs no longer than one hour. If you want to have a good 2013, listen to this, I've already tried both approaches and I guarantee the fast and short is better than the long and slow this time of the year. Sold! I've been trying it the other way around for 4 years - Hasn't worked My only issue is the run. No way I think my leg is ready for short demanding run workouts. Still trying to build up its tolerance for the pounding of running. Definitely will focus my cycling there. Also, I need to swim. Hoping to be at a place next fall when I can put the above philosophy to work in earnest! |
| 2012-11-08 9:58 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed First recovery swim today Mitch S 2 / B 4 / R 5 Rest 1 Total11 8:07:02
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| 2012-11-08 11:21 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Hola amigos, Yesterday I posted an update a few minutes after we had experienced a really strong tremor which unfortunately turned up to be an earthquake with a 7.4 magnitude and lasting 58 seconds, off the coast of Guatemala. We now know it was 30 km deep and about 200 km away from Guatemala City where I live, so it did not cause major damage other than rattling a lot of nerves. However in some parts of the country that were close to the epicenter, it did cause severe damage and we have over 60 deaths reported so far. So its turning out to be an important week of reflection on how vulnerable we are to the wrath of nature and the uncertainty of life, between Hurricane Sandy in NY and the earthquake in Guatemala, and how many innocent families can experience the loss of loved ones along with their personal belongings, in the blink of an eye. It also makes you more aware of how fortunate you are for all the things that we have (like good health, food and shelter, family and friends, which many times we take for granted). Separately, I'm still not sure what my specific plans will be for 2013, since I want to prepare a plan with my wife in order to have full family support. However, I do know I wan't to push myself to the fullest and would like to do at least 1 Ironman and marathon a year, several 1/2 IM's and 1/2 marathons and to get better and better at them, while making sure I'm having fun and hopefully inspiring others along the way. Sorry for the long message, but wanted to share my reflection, with this great group of friends that fortunately E help put together
Edited by sirgab 2012-11-08 11:23 PM |
| 2012-11-09 1:17 AM in reply to: #4491100 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Gabe, Glad to here that you are ok. You mention not to push your self to the fullest but then list a IM,M, few HIM and half marathons. I would hate to see a year when you push yourself. Good on you and all the best. |
| 2012-11-09 7:59 AM in reply to: #4491100 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed sirgab - 2012-11-08 11:21 PM You are absolutely right Gabe, every day I feel thankful for all the blessings in my life and I am fully aware that everything can go away, so I enjoy it. But needless to say, pain is inevitably going to be in your life for one reason or another, some can be devastating, as I experienced myself in the past.Hola amigos, Yesterday I posted an update a few minutes after we had experienced a really strong tremor which unfortunately turned up to be an earthquake with a 7.4 magnitude and lasting 58 seconds, off the coast of Guatemala. We now know it was 30 km deep and about 200 km away from Guatemala City where I live, so it did not cause major damage other than rattling a lot of nerves. However in some parts of the country that were close to the epicenter, it did cause severe damage and we have over 60 deaths reported so far. So its turning out to be an important week of reflection on how vulnerable we are to the wrath of nature and the uncertainty of life, between Hurricane Sandy in NY and the earthquake in Guatemala, and how many innocent families can experience the loss of loved ones along with their personal belongings, in the blink of an eye. It also makes you more aware of how fortunate you are for all the things that we have (like good health, food and shelter, family and friends, which many times we take for granted). Separately, I'm still not sure what my specific plans will be for 2013, since I want to prepare a plan with my wife in order to have full family support. However, I do know I wan't to push myself to the fullest and would like to do at least 1 Ironman and marathon a year, several 1/2 IM's and 1/2 marathons and to get better and better at them, while making sure I'm having fun and hopefully inspiring others along the way. Sorry for the long message, but wanted to share my reflection, with this great group of friends that fortunately E help put together
However, what makes us different is how we react to duress and adversity. That's probably why I love triathlons so much, especially long events; they are a metaphor for life. You go through really hard moments to get a final reward that is precious. I once saw a video of a guy being interviewed after the finish line of an Ironman, and when asked why do you do this he replied: because on that side of the finish line is hell and on this side is heaven. Pain is inevitable, misery is optional. |
| 2012-11-09 10:20 AM in reply to: #4490999 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed 60' on the drainer followed shortly thereafter by a 4.5 mile run outside. Mitch S 2 / B 5 / R 6 Rest 1 Total 13 9:49:12 |
| 2012-11-09 2:21 PM in reply to: #4491588 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed 2050 yards in the pool today, the extra 50 to get over my 30 minutes Mitch S 2 / B 5 / R 6 Rest 1 Total 13 9:49:12 Edited by Climbinggonzo 2012-11-09 2:24 PM |
| 2012-11-09 2:44 PM in reply to: #4123283 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed So, 2 days before my race, and the rubber band on my profile design aerodrink bottle snaps! Not sure if I will have the time to hunt one down at a LBS - Do you guys think that a regular (large) rubberband will do the trick? Re; 2013 goals, I will post that on Monday after my last race of the year |
| 2012-11-09 3:52 PM in reply to: #4123283 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Day two of rest has been good so far. Apparently, my pririformis has been acting up all week and have taken to lots of stretching - no pun intended, but it is a pain in the arse. The worst part of the taper is the sluggishness I feel from rest. Good part is that I have been able to catch up on sleep.2 mile easy jog tomorrow and then travel to the race with the Mrs., dinner with friends band then showtime Sumday. Race starts late at 8:30, but I can walk to start from the hotel. Temps look to be heading in to the low 50s (slightly warmer than I like) and I have been hydrating all week, upping salt intake and hitting the carbs.I know my training is there - at this point it is the mental game and race prep. Nutrition is set: pre race perpeteum, toast and nut butter, sip sports drink and gel 15 mins before the start. On course, I run with sports drink and take water as needed, also have a gel flask and salt tablets. Trained with the belt so nothing new for me. Will do some dynamic stretching per Ernesto and going with the pace group per Chris. Thanks all!!! Will report back on Sunday. |
| 2012-11-09 5:58 PM in reply to: #4492283 |
| Subject: RE: Ernesto's group (4th season) - Closed 30 minutes on the computrainer last night and 50 minute crossfit class I am glad we are making goals for next season. I need to spend some time thinking what will work best. This past year i have been confronted with my inconsistency on so many occassions that i think i need to have at least 12 months of consistency before planning on doing anything longer than half marathons and olympic triathlons. Question: I thought in the off season we were to really practice MAF, i.e. long and slow to build a stronger aerobic base. What am i missing. Jackie: the year i turn 60, our youngest, our twins will have finished their freshman year in college. If i can gain consistency over next 4 years, my plan will be to try and do ironman the summer i turn 60 - now that would be a real trip!! If you lead, i may be able to build enough courage and fortitude to follow ... Back to reality and looking at goals for next year .... consistency .... consistency. does anyone have any tricks to ensure consistency for the consistently inconsistent older triathlete???? Mitch S 2 / B 5 / R 6 Rest 1 Total 13 9:49:12 |
| 2012-11-09 6:15 PM in reply to: #4492431 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed charlotte hobbs - 2012-11-09 5:58 PM Question: I thought in the off season we were to really practice MAF, i.e. long and slow to build a stronger aerobic base. What am i missing. x2 I am confused too. Plans for 2013... I am making another attempt at my local running club to form a team for the upcoming Kokoda Challenge (96k ultra trail run with 5000m total elevation gain!). If I find 3 crazy people who want to do it, that will be the highlight of 2013 for me. It is a team event and I've been thinking of doing it for 2 years now. Serious mountain trail running will be required as preparation for it. Other than that, I will run a local marathon in July, lots of Parkrun 5k races (I did another one this morning), one OWS in summer/ week (I actually enjoy doing that) and lots of MTB mountain rides. As in the past, consistency, injury free and fun will be always be more important than any time goals. |
| 2012-11-09 8:40 PM in reply to: #4491100 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed sirgab - 2012-11-08 11:21 PM Hola amigos, Yesterday I posted an update a few minutes after we had experienced a really strong tremor which unfortunately turned up to be an earthquake with a 7.4 magnitude and lasting 58 seconds, off the coast of Guatemala. We now know it was 30 km deep and about 200 km away from Guatemala City where I live, so it did not cause major damage other than rattling a lot of nerves. However in some parts of the country that were close to the epicenter, it did cause severe damage and we have over 60 deaths reported so far. So its turning out to be an important week of reflection on how vulnerable we are to the wrath of nature and the uncertainty of life, between Hurricane Sandy in NY and the earthquake in Guatemala, and how many innocent families can experience the loss of loved ones along with their personal belongings, in the blink of an eye. It also makes you more aware of how fortunate you are for all the things that we have (like good health, food and shelter, family and friends, which many times we take for granted). Separately, I'm still not sure what my specific plans will be for 2013, since I want to prepare a plan with my wife in order to have full family support. However, I do know I wan't to push myself to the fullest and would like to do at least 1 Ironman and marathon a year, several 1/2 IM's and 1/2 marathons and to get better and better at them, while making sure I'm having fun and hopefully inspiring others along the way. Sorry for the long message, but wanted to share my reflection, with this great group of friends that fortunately E help put together
Gabe, I am happy to hear that you and your family are safe, but I already knew that from FB. It is difficult to get accurate information from Guatemala here. I read only 3 dead and my daughter heard 6 on CNN, no where near the 60 casualties. Our friends and the kids at the nutritional center are all well too. It took me a long time to realize that I can only control my own conduct, the rest you have to accept the situation and do what you can to make it better. I think we all have had those moments that make us step back and say thank God for our family, friends and those who make our life a little bit better (the people in this group included). My most recent one was a car accident that should have killed me and my entire family a year and a half ago (pics on FB, the kids had them posted within 30 mintues of the accident). It really heped me to slow down and put things in perspective. and E thanks for helping to keep us on track, you are a good role model, even if every once in a while you make us wonder if you are talking about falsities or a penis Salud Edited by JBacarella 2012-11-09 8:41 PM |
. Some day I will tell you some stories of how I have embarassed myself speaking Spanish.| 2012-11-09 11:34 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Have great races, Joe and Samy! Yes, Samy, I think an extra large regular rubber band would work, or a short bungee cord. |
| 2012-11-09 11:42 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed 8 mile run (2 mi wu, 4 mi MP, 2 mi cd). I'm loving this Hanson plan! Mitch S 2 / B 5 / R 6 Rest 1 Total 13 9:49:12 |
| 2012-11-09 11:45 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Joe and Samy, kick some butt on your races and have lots of fun. Best of luck! |
| 2012-11-10 2:49 AM in reply to: #4492664 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed X2 Joe and Samy. Enjoy your races, relish the moment and give it all you have! I'm getting ready to follow the Vendee Globe round the world yacht race. Singlehanded, no assistance at all on ultra modern sailing machines. The toughest sailing endurance race in the world. Here is the link if anyone is interested. Starting in roughly 3 hrs from now. They will try to beat the 80 days, but we'll see, many will not finish at all. |
| 2012-11-10 3:59 AM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed I'll update total on Monday. OWS this morning. 1st attempt and loved it. Clean water nice and cool, look forward to another soon. Down here we are just starting our season. My goals: sprint race on the 1st dec. HIM on 5 January. HM in February. HIM in may. Also to stay injury free and keep fit and consistent. |
| 2012-11-10 6:08 AM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Kick some butt Joe and Samy! Don't forget to have fun while at it. |
| 2012-11-10 6:47 AM in reply to: #4123283 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Go Joe and Samy! |
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