Ernesto's group (4th season) - Closed (Page 178)

52:49 on the trainer The Sufferfest fight club.

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
Jim Swim 0- Bike 2- Run 1 Rest 1 - Total 3 - Time 2:17:53                                                   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
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Updating for last 2 days.  Yesterday's recovery run was the worst run I've had in the 9 weeks of marathon training.  I finished it, but it wasn't pretty.  I think it's because I ran very early and only had a banana and water before running. 

Today was a speed workout.  First 4 intervals were great, 5th one I wanted to quit and 6th and last one and I could smell the barn!  I still really like this Hanson plan.

Mitch Swim 0 - Bike 4 - Run 4 - Rest 0 - Total 8 - Time 5:45:22
Matthew Swim 2 - Bike 2 - Run 2 - Rest 1 - Total 6 Time 5.01
Jackie Swim 0 - Bike 1 - Run 4 - Rest 0 - Total 5 - Time 7:27:04
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
Jim Swim 0- Bike 2- Run 1 Rest 1 - Total 3 - Time 2:17:53
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
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Just finished a 55 min drainer workout

Mitch Swim 0 - Bike 4 - Run 4 - Rest 0 - Total 8 - Time 5:45:22
Matthew Swim 2 - Bike 2 - Run 2 - Rest 1 - Total 6 Time 5.01
Jackie Swim 0 - Bike 1 - Run 4 - Rest 0 - Total 5 - Time 7:27:04
Ernesto Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 5:34'23"
Gabe Swim 0 - Bike 3 - Run 1 - Rest 0 - Total 4 - Time 3:48:06
Jim Swim 0- Bike 2- Run 1 Rest 1 - Total 3 - Time 2:17:53
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
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

First run since the marathon (33') - Hoorayyyyyyyy! Very slow and easy on the dreadmill.  Let's see how things progres.

Mitch Swim 0 - Bike 4 - Run 4 - Rest 0 - Total 8 - Time 5:45:22
Matthew Swim 2 - Bike 2 - Run 3 - Rest 1 - Total 7 Time 6.51
Jackie Swim 0 - Bike 1 - Run 4 - Rest 0 - Total 5 - Time 7:27:04
Ernesto Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 5:34'23"
Gabe Swim 0 - Bike 3 - Run 1 - Rest 0 - Total 4 - Time 3:48:06
Jim Swim 0- Bike 2- Run 1 Rest 1 - Total 3 - Time 2:17:53
Joe Swim 3 - Bike 0 - Run 1 - Rest 1 - Total 4 Time 2:49:12
Mark Z Swim 0 - Bike 1- Run 1 Rest 2 Total 2 Time 1:37:00
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
Chris Swim 0 - Bike 0 - Run 1 - Rest 3 - Total 1 Time 37:40
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Rest day.

Mitch Swim 0 - Bike 4 - Run 4 - Rest 1 - Total 8 - Time 5:45:22
Matthew Swim 2 - Bike 2 - Run 3 - Rest 1 - Total 7 Time 6.51
Jackie Swim 0 - Bike 1 - Run 4 - Rest 0 - Total 5 - Time 7:27:04
Ernesto Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 5:34'23"
Gabe Swim 0 - Bike 3 - Run 1 - Rest 0 - Total 4 - Time 3:48:06
Jim Swim 0- Bike 2- Run 1 Rest 1 - Total 3 - Time 2:17:53
Joe Swim 3 - Bike 0 - Run 1 - Rest 1 - Total 4 Time 2:49:12
Mark Z Swim 0 - Bike 1- Run 1 Rest 2 Total 2 Time 1:37:00
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
Chris Swim 0 - Bike 0 - Run 1 - Rest 3 - Total 1 Time 37:40
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Mitch Swim 0 - Bike 4 -Run 4 - Rest 1 - Total 8 - Time 5:45:22
Matthew Swim 2 - Bike 2 - Run 3 - Rest 1 - Total 7 Time 6.51
Jackie Swim 0 - Bike 1 - Run 4 - Rest 0 - Total 5 - Time 7:27:04
Ernesto Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 5:34'23"
Gabe Swim 0 - Bike 3 - Run 1 - Rest 0 - Total 4 - Time 3:48:06
Jim Swim 0- Bike 2- Run 1 Rest 1 - Total 3 - Time 2:17:53
Joe Swim 3 - Bike 0 - Run 1 - Rest 1 - Total 4 Time 2:49:12
Mark Z Swim 0 - Bike 1- Run 1 Rest 2 Total 2 Time 1:37:00
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2:18
Chris Swim 0 - Bike 0 - Run 1 - Rest  3 - Total 1 Time 37:40
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

35 min swim yesterday.  Ankle still really sore despite having CMT work on it Monday.  Decided to post pone any further running until we know what is going on there.  Next stop is prolly going to be a physio consult.  No limitation in range of motion and no pain to stretch area, but ligament over the outside of the ankle bone is extremely tender to touch. Alternating ice and heat not making much difference. Thoughts from the other runners?

Scott, sorry to hear about your ankle and not sure what should be done.  When I had ITB issues with my right knee after the Chicago marathon and nothing in the book seemed to work, I got a shot with a disinflammatory solution and that worked wonders for me. 

Finally made it to the track very early in the morning and got a good 7.7 mi run w/ intervals (10 x 800m @6:50 min/mi pace + 200m jog in b/n)

Mitch Swim 0 - Bike 4 -Run 4 - Rest 1 - Total 8 - Time 5:45:22 
Matthew Swim 2 - Bike 2 - Run 3 - Rest 1 - Total 7 Time 6.51 
Jackie Swim 0 - Bike 1 - Run 4 - Rest 0 - Total 5 - Time 7:27:04 
Ernesto Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 5:34'23" 
Gabe Swim 0 - Bike 3 - Run 2 - Rest 0 - Total 5 - Time 5:00:26 
Jim Swim 0- Bike 2- Run 1 Rest 1 - Total 3 - Time 2:17:53 
Joe Swim 3 - Bike 0 - Run 1 - Rest 1 - Total 4 Time 2:49:12 
Mark Z Swim 0 - Bike 1- Run 1 Rest 2 Total 2 Time 1:37:00 
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41 
Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2:18 
Chris Swim 0 - Bike 0 - Run 1 - Rest  3 - Total 1 Time 37:40 
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

This morning in the shower, right after my run, I realized that we compete and love a sport that will penalize you for dropping a small gel wrapper on the road, but allows (and even encourages) public urination.

that's it. No more. Keep training.

52:47 6 mile runch

Mitch Swim 0 - Bike 4 -Run 4 - Rest 1 - Total 8 - Time 5:45:22
Matthew Swim 2 - Bike 2 - Run 3 - Rest 1 - Total 7 Time 6.51
Jackie Swim 0 - Bike 1 - Run 4 - Rest 0 - Total 5 - Time 7:27:04
Ernesto Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 5:34'23"
Gabe Swim 0 - Bike 3 - Run 2 - Rest 0 - Total 5 - Time 5:00:26
Jim Swim 0- Bike 2- Run 2 Rest 1 - Total 4 - Time 3:10:40
Joe Swim 3 - Bike 0 - Run 1 - Rest 1 - Total 4 Time 2:49:12
Mark Z Swim 0 - Bike 1- Run 1 Rest 2 Total 2 Time 1:37:00
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2:18
Chris Swim 0 - Bike 0 - Run 1 - Rest  3 - Total 1 Time 37:40
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Angie: A looper?

Carl: A looper, you know, a caddy, a looper, a jock. So, I tell them I'm a pro jock, and who do you think they give me? The Dalai Lama, himself. Twelfth son of the Lama. The flowing robes, the grace, bald...striking. So, I'm on the first tee with him. I give him the driver, he hauls off and whacks one- big hitter, the Lama- long, into a ten-thousand foot crevice, right at the base of this glacier. And do you know what the Lama says? "Gunga galunga...gunga- gunga lagunga." So we finish the eighteenth and he's gonna stiff me. And I say, "Hey, Lama, hey, how about a little something, you know, for the effort, you know?" And he says, "Oh, uh, there won't be any money, but when you die, on your deathbed, you will receive total consciousness." So I got that goin' for me, which is nice.

^^^ this and the public urination thing was really funny! Thanks guys!

Time for an update. Rest day yesetrday, but a 12k run and a 1.5k swim today! The water was just lovely at 28C, kind of even uncomfortable in the wetsuit!

Mitch Swim 0 - Bike 4 -Run 4 - Rest 1 - Total 8 - Time 5:45:22
Matthew Swim 2 - Bike 2 - Run 3 - Rest 1 - Total 7 Time 6.51
Jackie Swim 0 - Bike 1 - Run 4 - Rest 0 - Total 5 - Time 7:27:04
Ernesto Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 5:34'23"
Gabe Swim 0 - Bike 3 - Run 2 - Rest 0 - Total 5 - Time 5:00:26

Mark Z Swim 1 - Bike 1- Run 2 Rest 3 Total 4 Time 3:21:00
Jim Swim 0- Bike 2- Run 2 Rest 1 - Total 4 - Time 3:10:40
Joe Swim 3 - Bike 0 - Run 1 - Rest 1 - Total 4 Time 2:49:12 
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2:18
Chris Swim 0 - Bike 0 - Run 1 - Rest  3 - Total 1 Time 37:40
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Even better: http://www.youtube.com/watch?v=8x-nQ-vPw5k

This morning, 5 miles on the dreadmill, finished up season 5 of Entourage and started season 6.  Dropped off oldest daughter at school and dragged my a$$ to the gym to swim for 30 minutes.

Mitch Swim 1 - Bike 4 -Run 5 - Rest 1 - Total 10 - Time 7:06:41
Matthew Swim 2 - Bike 2 - Run 3 - Rest 1 - Total 7 Time 6.51
Jackie Swim 0 - Bike 1 - Run 4 - Rest 0 - Total 5 - Time 7:27:04
Ernesto Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 5:34'23"
Gabe Swim 0 - Bike 3 - Run 2 - Rest 0 - Total 5 - Time 5:00:26
Mark Z Swim 1 - Bike 1- Run 2 Rest 3 Total 4 Time 3:21:00
Jim Swim 0- Bike 2- Run 2 Rest 1 - Total 4 - Time 3:10:40
Joe Swim 3 - Bike 0 - Run 1 - Rest 1 - Total 4 Time 2:49:12 
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41
Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2:18
Chris Swim 0 - Bike 0 - Run 1 - Rest  3 - Total 1 Time 37:40
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Ok. I'll play. HM training focus, so plan calls for 2 rest days a week (plus one cross-training day).

Which training plan are you using?

Hey E, just a coincidence and unfortunately I forgot my Garmin, so I could not record my training and had to rely on a friend running next to me

Today a 7.3 mile morning run

Mitch Swim 1 - Bike 4 -Run 5 - Rest 1 - Total 10 - Time 7:06:41 
Matthew Swim 2 - Bike 2 - Run 3 - Rest 1 - Total 7 Time 6.51 
Jackie Swim 0 - Bike 1 - Run 4 - Rest 0 - Total 5 - Time 7:27:04 
Ernesto Swim 0 - Bike 2 - Run 2 - Rest 0 - Total 4 - Time 5:34'23" 
Gabe Swim 0 - Bike 3 - Run 3 - Rest 0 - Total 6 - Time 6:05:52
Mark Z Swim 1 - Bike 1- Run 2 Rest 3 Total 4 Time 3:21:00
Jim Swim 0- Bike 2- Run 2 Rest 1 - Total 4 - Time 3:10:40 
Joe Swim 3 - Bike 0 - Run 1 - Rest 1 - Total 4 Time 2:49:12
Samy Swim 0 - Bike 0 - Run 4 - Rest 2 - Total 4 Time 2:28:00 
Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 - Time 1:11:41 
Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2:18 
Chris Swim 0 - Bike 0 - Run 1 - Rest  3 - Total 1 Time 37:40 
Charlotte Swim 0 - Bike 1- Run 0 Rest 0 Total 1 Time 30:00

Hal Higdon Novice 2 HM plan.

First, its free  Also, as a first timer (and a slow runner), I am more concern about base and stamina than speed, and wanted to keep things simple (i.e. no speed training workouts, intervals, etc.). Although I have a couple of goal times in mind, mi first objective is to finish without having unscheduled walk stops.

The plan starts with a mileage similar to my current one (12-13 mpw), just split in 4 sessions, and goes up from there, another benefit. Have never run 4/wk before, and wanted to make sure I start slowly to try to avoid the injury bug.

All great thoughts.  I downloaded one of their paid HM plans.  I start it in earnest next week.  I've spent the last 1.5 months prepping (adding frequency/volume) to be ready.  Chris has followed their full marathon plan.  I like their emphasis on easy pace and frequency.  That being said, their track workouts look like they will be tough.  Good luck, when is your HM?