Ernesto's group (4th season) - Closed (Page 177)

Congrats to the November Podium winners Mitch, Jackie and Matt! I'm in for December after the most stressful  month of work in years for November. This will be a challenge for me as I don't see my work schedule letting up until late January.

Matthew Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 1.55
Mitch Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 - Time 1:32:39
Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 - Time 1:09:07
Barry Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 - Time 35:51 

This morning: 60' on the drainer (6x4' at CP with 2' RI) followed by 4 miles on the dreadmill.

30 minutes on the drainer, very light resistance trying to loosen my hip flexors. Donkey basketball killed my hip flexors, I was increadibly tight after and all day Saturday, and still feeling it today. Who would think riding a donkey would get me there. The good news is I wasn't thrown off, some said it was a professional curtesy.

Mitch Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 3:13:48
Matthew Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 1.55
Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 - Time 1:09:07
Barry Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 - Time 35:51
Jim     Swim 0- Bike 1- Run 0     Rest 1 - Total 1 - Time 30:00

Mitch Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 3:13:48
Matthew Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 1.55
Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 - Time 1:09:07
Barry Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 - Time 35:51
Jim     Swim 0- Bike 1- Run 0     Rest 1 - Total 1 - Time 30:00

Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Mitch Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 3:13:48
Matthew Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 1.55
Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 - Time 1:09:07
Scott Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 - Time 1:43
Barry Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 - Time 35:51
Jim     Swim 0- Bike 1- Run 0     Rest 1 - Total 1 - Time 30:00
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

I'm back in for another month. Been away for a couple of days, just cause I thought I wanted to be away. Not sure if it's just the weather kicking my butt already, but seem to be feeling the seasonal blues a bit this past week. I really can't stand getting up in the dark, driving to work in the dark, working out in the dark and driving home in the dark. I feel like a vampire already. And it's only the beginning of the winter weather!  I have my full spectrum light out to see if that will help.  Anybody else suffer from SAD? Workout today was mediocre at best.  Still having a little trouble with my right ankle so I ran slower and cut the run short at 11 miles (was planning 16).

Matthew- Nice job on the sprint

Mitch- Nice consistency in November

Ran with Scott Jurek this AM.  Short spin on mountain bike after (no HR monitor, it was great!)

Matthews, congrats on your sprint, I thought I had already posted that, but I can't find it now.  I hate this getting older complex.

Mitch Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 3:13:48
Jackie Swim 0 - Bike 1 - Run 2 - Rest 0 - Total 3 - Time 4:37:18
Matthew Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 1.55
Scott Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 - Time 1:43                       
Barry Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 - Time 35:51
Jim     Swim 0- Bike 1- Run 0     Rest 1 - Total 1 - Time 30:00
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Mitch Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 3:13:48
Jackie Swim 0 - Bike 1 - Run 2 - Rest 0 - Total 3 - Time 4:37:18
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Matthew Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 1.55
Scott Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 - Time 1:43                       
Jim     Swim 0- Bike 1- Run 0     Rest 1 - Total 1 - Time 30:00
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Happy December everyone!

Yesterday a 7 mile, 56:50 run at MP, today a 1hr drainer workout

Mitch Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 3:13:48
Jackie Swim 0 - Bike 1 - Run 2 - Rest 0 - Total 3 - Time 4:37:18
Gabe Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 - Time 1:57:30
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Matthew Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 1.55
Scott Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 - Time 1:43                        
Jim     Swim 0- Bike 1- Run 0     Rest 1 - Total 1 - Time 30:00
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Updating  from the weekend. My run was too slow and it went over 30min And a easy recovery swim this morning.

Mitch Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 3:13:48
Jackie Swim 0 - Bike 1 - Run 2 - Rest 0 - Total 3 - Time 4:37:18
Gabe Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 - Time 1:57:30
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Matthew Swim 1 - Bike 1 - Run 1 - Rest 1 - Total 3 Time 2.25
Scott Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 - Time 1:43                        
Jim     Swim 0- Bike 1- Run 0     Rest 1 - Total 1 - Time 30:00
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Back from the short holidays. Haven't caught up on all the news yet, forgot to take the modem with me. No internet for few days! Yipee. And NO workouts at all, as planned. It was good to get some rest from the same mental pattern, but it is also good to start running again. The lower back pain is still there, but not in the kidney area, must have been some muscular inflammation, thank you for your good wishes.

Matthew, congratulations on your sprint! Seems like you are motivated to improve.

Jackie, just to be near Scott Jurek should improve your long distance running...  The guy is a top ultramarathoner. And a vegan!

Oh, just a short 7k run for me today.

Mitch Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 3:13:48
Jackie Swim 0 - Bike 1 - Run 2 - Rest 0 - Total 3 - Time 4:37:18
Gabe Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 - Time 1:57:30
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Matthew Swim 1 - Bike 1 - Run 1 - Rest 1 - Total 3 Time 2.25
Scott Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 - Time 1:43

Mark Z Swim 0 - Bike 0- Run 1 Rest 2 Total 1 Time 39:00                       
Jim     Swim 0- Bike 1- Run 0     Rest 1 - Total 1 - Time 30:00
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

(I like the new improved format)

30' warm-up on the drainer followed by 4 miles on the dreadmill

Scott- No issue with SAD, but I do agree that it stinks to go to work in the dark and come home in the dark, and I have less than a 5 minute drive. My only saving grace is the runch. At least when I run it is outside, most of the time. I have been a bit of a wimp and using the treadmill when it is cold or raining. If we can we plan a get away in either January or February, just to break things up, even if it is a weekend in East Lansing to play in a motel pool and catch an MSU basketball game.

Back from a week long holiday. Not much workouts in the last two weeks, as planned. Good mental/physical break and even more important, a lot of sleep. But I did participate in an endurance event: driving from South FL to Washington DC in one day (about 1,000 miles), with a 2 and a 4 yr old in the back, and a wife that every 5 minutes kept telling me "Do not get a ticket". Wait 5 days. repeat.

After that, and IM should be a piece of cake.

Started training this week for my first HM in February. After my HM, this year will be the year of the bike, with heavy concentration on improving my bike fitness/base. First step will be to join a few classes at http://www.doghousecycling.comon top of my regular 2/week bike rides. Planning to join the "cycling improvement" 6 week course, and maybe do the pedal stroke analysis. Since I don't own a trainer, it will give me the opportunity to get one more ride/week in, and train in a structured way with feedback. Any suggestions/experiences with similar places?

runch 6 miles just below MAF 55:04

Mitch Swim 0 - Bike 3 - Run 3 - Rest 0 - Total 6 - Time 4:23:09
Jackie Swim 0 - Bike 1 - Run 2 - Rest 0 - Total 3 - Time 4:37:18
Gabe Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 - Time 1:57:30
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Matthew Swim 1 - Bike 1 - Run 1 - Rest 1 - Total 3 Time 2.25
Scott Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 - Time 1:43
Mark Z Swim 0 - Bike 0- Run 1 Rest 2 Total 1 Time 39:00                       
Jim     Swim 0- Bike 1- Run 1     Rest 1 - Total 2 - Time 1:25:04
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

58 min MTB ride this early morning at 5am.

Mitch Swim 0 - Bike 3 - Run 3 - Rest 0 - Total 6 - Time 4:23:09
Jackie Swim 0 - Bike 1 - Run 2 - Rest 0 - Total 3 - Time 4:37:18
Gabe Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 - Time 1:57:30
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Matthew Swim 1 - Bike 1 - Run 1 - Rest 1 - Total 3 Time 2.25
Scott Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 - Time 1:43
Mark Z Swim 0 - Bike 1- Run 1 Rest 2 Total 2 Time 1:37:00                      
Jim     Swim 0- Bike 1- Run 1     Rest 1 - Total 2 - Time 1:25:04
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Welcome back Mark. Hope you had a good holiday.

Mitch Swim 0 - Bike 3 - Run 3 - Rest 0 - Total 6 - Time 4:23:09
Jackie Swim 0 - Bike 1 - Run 2 - Rest 0 - Total 3 - Time 4:37:18
Gabe Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 - Time 1:57:30
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Matthew Swim 1 - Bike 1 - Run 2 - Rest 1 - Total 4 Time 3.11
Scott Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 - Time 1:43
Mark Z Swim 0 - Bike 1- Run 1 Rest 2 Total 2 Time 1:37:00                      
Jim     Swim 0- Bike 1- Run 1     Rest 1 - Total 2 - Time 1:25:04
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Added 2 swim workouts from this weekend.  The thought of a fourth in a row was on a Monday morning kept me in bed.  Good news is that the PT is working and the PF only noticeable when sitting for prolonged periods.  Hope to get back at it soon enough. 

Mitch Swim 0 - Bike 3 - Run 3 - Rest 0 - Total 6 - Time 4:23:09
Jackie Swim 0 - Bike 1 - Run 2 - Rest 0 - Total 3 - Time 4:37:18
Gabe Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 - Time 1:57:30
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Matthew Swim 1 - Bike 1 - Run 2 - Rest 1 - Total 4 Time 3.11
Scott Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 - Time 1:43
Mark Z Swim 0 - Bike 1- Run 1 Rest 2 Total 2 Time 1:37:00                      
Joe Swim 2 - Bike 0 - Run 0 - Rest 1 - Total 2 Time 1:36:12
Jim     Swim 0- Bike 1- Run 1     Rest 1 - Total 2 - Time 1:25:04
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Tonight a 55 min drainer workout

Mitch Swim 0 - Bike 3 - Run 3 - Rest 0 - Total 6 - Time 4:23:09
Jackie Swim 0 - Bike 1 - Run 2 - Rest 0 - Total 3 - Time 4:37:18
Matthew Swim 1 - Bike 1 - Run 2 - Rest 1 - Total 4 Time 3.11
Gabe Swim 0 - Bike 2 - Run 1 - Rest 0 - Total 3 - Time 2:52:46
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Scott Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 - Time 1:43
Mark Z Swim 0 - Bike 1- Run 1 Rest 2 Total 2 Time 1:37:00                       
Joe Swim 2 - Bike 0 - Run 0 - Rest 1 - Total 2 Time 1:36:12
Jim     Swim 0- Bike 1- Run 1     Rest 1 - Total 2 - Time 1:25:04
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

40 mins at the pool this morning.  I love smell of chlorine in the morning . . .

Mitch Swim 0 - Bike 3 - Run 3 - Rest 0 - Total 6 - Time 4:23:09
Jackie Swim 0 - Bike 1 - Run 2 - Rest 0 - Total 3 - Time 4:37:18
Matthew Swim 1 - Bike 1 - Run 2 - Rest 1 - Total 4 Time 3.11
Gabe Swim 0 - Bike 2 - Run 1 - Rest 0 - Total 3 - Time 2:52:46
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Scott Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 - Time 1:43
Mark Z Swim 0 - Bike 1- Run 1 Rest 2 Total 2 Time 1:37:00                       
Joe Swim 3 - Bike 0 - Run 0 - Rest 1 - Total 2 Time 2:16:12
Jim     Swim 0- Bike 1- Run 1     Rest 1 - Total 2 - Time 1:25:04
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Made it to the pool yesterday at lunch - but by the time i was able to get a lane I only had about 15 minutes to swim.  Unhappy about not getting my full workout in - but on the flip side I did get to the pool and I did swim.

This morning drainer and dreadmill.

Mitch Swim 0 - Bike 4 - Run 4 - Rest 0 - Total 8 - Time 5:45:22
Jackie Swim 0 - Bike 1 - Run 2 - Rest 0 - Total 3 - Time 4:37:18
Matthew Swim 1 - Bike 1 - Run 2 - Rest 1 - Total 4 Time 3.11
Gabe Swim 0 - Bike 2 - Run 1 - Rest 0 - Total 3 - Time 2:52:46
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Scott Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 - Time 1:43
Mark Z Swim 0 - Bike 1- Run 1 Rest 2 Total 2 Time 1:37:00                       
Joe Swim 3 - Bike 0 - Run 0 - Rest 1 - Total 2 Time 2:16:12
Jim     Swim 0- Bike 1- Run 1     Rest 1 - Total 2 - Time 1:25:04
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

That's awesome!

Runch today and adding all my other workouts since December begun.

Mitch Swim 0 - Bike 4 - Run 4 - Rest 0 - Total 8 - Time 5:45:22
Jackie Swim 0 - Bike 1 - Run 2 - Rest 0 - Total 3 - Time 4:37:18
Matthew Swim 2 - Bike 2 - Run 2 - Rest 1 - Total 6 Time 5.01
Ernesto Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 5:34'23"
Gabe Swim 0 - Bike 2 - Run 1 - Rest 0 - Total 3 - Time 2:52:46
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Scott Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 - Time 1:43
Mark Z Swim 0 - Bike 1- Run 1 Rest 2 Total 2 Time 1:37:00
Joe Swim 3 - Bike 0 - Run 0 - Rest 1 - Total 2 Time 2:16:12
Jim Swim 0- Bike 1- Run 1 Rest 1 - Total 2 - Time 1:25:04
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00