Ernesto's group (4th season) - Closed (Page 185)
-
No new posts
Moderators: alicefoeller | Reply |
|
2012-12-19 2:05 PM in reply to: #4541487 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed 4 mile runch Fartlek 33:18 Mitch Swim 3 - Bike 12 -Run 15 - Rest 3 - Total 30 Time 22:25:02 |
|
2012-12-19 8:16 PM in reply to: #4541180 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed dangremond - 2012-12-19 12:01 PM Samy - you could go to the Macmillan Running Calculator and it will give you training paces based off of race times. Just my two cents! Thanks. Just did it and it kind of confirm my paces. 11:30 for long runs, MAF for easy runs, and 10:00 for tempo - with a goal of 2:18 for the HM. So I think I will stick with those and see how training goes. |
2012-12-19 8:36 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Brick session this morning with the run at race pace. Weather is heating up so out at 6am for the session. Christmas day is forcasted to be 40c. Thanks all for the info on the running. The last few weeks i have been focusing more on speed. Hopefully enough but will find out in 2 weeks time. Mitch Swim 3 - Bike 12 -Run 15 - Rest 3 - Total 30 Time 22:25:02 Matthew Swim 8 - Bike 9 - Run 9 - Rest 3 - Total 26 Time 30:25:35 Jackie Swim 0 - Bike 3 - Run 15 - Rest 3- Total 18 - Time 26:37:27 Ernesto Swim 2 - Bike 6 - Run 8 - Rest 5 - Total 16 - Time 19:55'43" Mark Swim 3 - Bike 6- Run 7 Rest 6 Total 16 Time 14:47:00 Jim Swim 0- Bike 5- Run 11 Rest 5 - Total 16 -Time 12:33:31 Charlotte Swim 0 - Bike 8- Run 5 Rest 3 Total 13 (To Goal: 17) Time 8:24 (To Goal: 11:36) Chris Swim 0 - Bike 0 - Run 10 - Rest 8 - Total 10 Time 9:07:25 Samy Swim 1 - Bike 0 - Run 10 - Rest 8 - Total 11 Time 8:03:23 Gabe Swim 0 - Bike 5 - Run 4 - Rest 1 - Total 9 - Time 9:35:55 Joe Swim 8- Bike 1 - Run 2 - Rest 1 - Total 11Time 7:25:12 Barry Swim 1 - Bike 2 - Run 2 - Rest 7 - Total 5 - Time 2:58:52 Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2: |
2012-12-20 1:41 AM in reply to: #4542146 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Samy and Mathew, it will be interesting to see how you guys go in your upcoming races and what your thoughts are afterwards. Thank you all for interesting points about training. I seem to be missing that part about frequency and volume i.e. at least 5 runs/week and at least 80k/week volume for a marathon to see any substantial difference in race time. Mayby it was never stressed enough. 1hr bike ride this morning Mitch Swim 3 - Bike 12 -Run 15 - Rest 3 - Total 30 Time 22:25:02Matthew Swim 8 - Bike 9 - Run 9 - Rest 3 - Total 26 Time 30:25:35 Jackie Swim 0 - Bike 3 - Run 15 - Rest 3- Total 18 - Time 26:37:27 Mark Swim 3 - Bike 7- Run 7 Rest 7 Total 17 Time 15:47:00 Ernesto Swim 2 - Bike 6 - Run 8 - Rest 5 - Total 16 - Time 19:55'43" Jim Swim 0- Bike 5- Run 11 Rest 5 - Total 16 -Time 12:33:31 Charlotte Swim 0 - Bike 8- Run 5 Rest 3 Total 13 (To Goal: 17) Time 8:24 (To Goal: 11:36) Chris Swim 0 - Bike 0 - Run 10 - Rest 8 - Total 10 Time 9:07:25 Samy Swim 1 - Bike 0 - Run 10 - Rest 8 - Total 11 Time 8:03:23 Gabe Swim 0 - Bike 5 - Run 4 - Rest 1 - Total 9 - Time 9:35:55 Joe Swim 8- Bike 1 - Run 2 - Rest 1 - Total 11Time 7:25:12 Barry Swim 1 - Bike 2 - Run 2 - Rest 7 - Total 5 - Time 2:58:52 Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2: Edited by markz 2012-12-20 1:53 AM |
2012-12-20 4:30 AM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed I'm not sure how to do 5 runs a week when training for a HIM? Imcan see the piont and reason to do it for a marathon but i wpuld not have the time training for a HIM. i normally do i middle distance on Munday, long run on Wednesday and then hills or speed work on Friday. |
2012-12-20 6:25 AM in reply to: #4542274 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Adding in a swim yesterday and a drainer workout today. Mathew - I agree that 5x a week running schedule is too much for a HIM. My weekly training schedule last year was challenging enough with 3 swim/4 run/4 bike. You need to think about how many workouts you realistically fit in and apportion them accordingly. If you over train the run, you risk undertraining in the other disciplines. You also have to do the cost benefit analysis. At best I am a MOP swimmer and no matter how much I train the most I could hope for is to shave 3-4 mins off my swim time. My efforts were better spent focusing on bike and run and quite frankly, I have never heard anyone complain that they overtrained on the bike. Mitch Swim 3 - Bike 12 -Run 15 - Rest 3 - Total 30 Time 22:25:02 |
|
2012-12-20 8:00 AM in reply to: #4542329 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed 1 hr on drainer and 5 miles on treadmill. Mitch Swim 3 - Bike 13 -Run 16 - Rest 3 - Total 32 Time 24:15:01 |
2012-12-20 8:03 AM in reply to: #4123283 |
Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed 6 mile run last night. Mitch Swim 3 - Bike 13 -Run 16 - Rest 3 - Total 32 Time 24:15:01 Matthew Swim 8 - Bike 9 - Run 9 - Rest 3 - Total 26 Time 30:25:35 Jackie Swim 0 - Bike 3 - Run 15 - Rest 3- Total 18 - Time 26:37:27 Mark Swim 3 - Bike 7- Run 7 Rest 7 Total 17 Time 15:47:00 Ernesto Swim 2 - Bike 6 - Run 8 - Rest 5 - Total 16 - Time 19:55'43" Jim Swim 0- Bike 5- Run 11 Rest 5 - Total 16 -Time 12:33:31 Joe Swim 9- Bike 2 - Run 2 - Rest 1 - Total 13 Time 8:49:12 Charlotte Swim 0 - Bike 8- Run 5 Rest 3 Total 13 (To Goal: 17) Time 8:24 (To Goal: 11:36) Chris Swim 0 - Bike 0 - Run 11 - Rest 8 - Total 11 Time 10:05:46 Samy Swim 1 - Bike 0 - Run 10 - Rest 8 - Total 11 Time 8:03:23 Gabe Swim 0 - Bike 5 - Run 4 - Rest 1 - Total 9 - Time 9:35:55 Barry Swim 1 - Bike 2 - Run 2 - Rest 7 - Total 5 - Time 2:58:52 Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2: |
2012-12-20 8:13 AM in reply to: #4123283 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed Matthew: Am I correct in that your HM is in Feb and HIM is in May? Would you consider running or biking your limiter? What if you did a run focused block in prepping for your HM and then dialed into a more traditional balanced schedule for your HIM in May? My thinking being that you can maintain your bike fitness and if I recall bike fitness can be built somewhat quicker than run fitness. Run fitness is more tougher to build because of stress on legs and possibility of injury if you do too much too fast. |
2012-12-20 8:27 AM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Chris- I was going to do a HM in Feb but not any more at this stage. I have a HIM in early Janauary and then another in early May. i think after the one in Jan i will try a more focused run program. My swim will always be rubbish and i have more to gain on the bike and the run. Dont get me wrong, i do see the need for a more focus program, its just hard to fit in the time. |
2012-12-20 9:45 AM in reply to: #4542483 |
Subject: RE: Ernesto's group (4th season) - Closed
|
|
2012-12-20 10:09 AM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Samy, I love the Hanson book 11.75 and plan that I purchased for 14.95. This will be my first mary, but I have done a standalone HM. For the HM, I used Galloway and Higdon to train. No speedwork, just base miles. I did that race a minute per mile faster than I had ever run in training. Part of it was the adrenaline rush. My goal marathon time is 4:15 (9:44 pace), but I am willing to adjust for the conditions on race day if needed. My training paces from the plan are: Recovery runs 12:22 You can look at my logs, because I write out what the workout called for that day. Most days are easy to moderate aerobic. As I am progressing through the plan, I notice I feel stronger. It's either easier to do the long intervals, or I feel like I could run more miles on the long run. The longest distance I will run is 18 miles, but I will do several of those. I believe that consistency is important. BTW, my goals are order are: 1) Get to the start line healthy Hope this helps!
|
2012-12-20 12:37 PM in reply to: #4542632 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed 5 mile runch 45:10 Mitch Swim 3 - Bike 13 -Run 16 - Rest 3 - Total 32 Time 24:15:01
|
2012-12-20 2:48 PM in reply to: #4542987 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed Jackie - Thanks. I am planning to follow Higdon for this my first HM. I will probably incorporate speed work and more complex training for my next one, and might get the Hanson method based on recommendations from a few people here, but that's next year. |
2012-12-20 3:37 PM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Decided to go ahead and throw my name in the challenge this month. Numbers are quite abysmal so far, but I'm back in the saddle now and ready to finish the month strong. After all, Disney Marathon weekend is coming up faster than I'd like so I'd better get my running legs back under me. Cold temps aren't helping though, can I get extra points for running in 14 degree, 0 wind chill weather today? Mitch Swim 3 - Bike 13 -Run 16 - Rest 3 - Total 32 Time 24:15:01Matthew Swim 8 - Bike 9 - Run 9 - Rest 3 - Total 26 Time 30:25:35 Jackie Swim 0 - Bike 3 - Run 15 - Rest 3- Total 18 - Time 26:37:27 Mark Swim 3 - Bike 7- Run 7 Rest 7 Total 17 Time 15:47:00 Ernesto Swim 2 - Bike 6 - Run 8 - Rest 5 - Total 16 - Time 19:55'43" Jim Swim 0- Bike 5- Run 12 Rest 5 - Total 17 -Time 13:18:41 Joe Swim 9- Bike 2 - Run 2 - Rest 1 - Total 13 Time 8:49:12 Charlotte Swim 1 - Bike 8- Run 6 Rest 3 Total 15 (To Goal: 15) Time 9:29 (To Goal: 10:31) Chris Swim 0 - Bike 0 - Run 11 - Rest 8 - Total 11 Time 10:05:46 Samy Swim 1 - Bike 0 - Run 10 - Rest 8 - Total 11 Time 8:03:23 Gabe Swim 0 - Bike 5 - Run 4 - Rest 1 - Total 9 - Time 9:35:55 Andy Swim 2 - Bike 0 - Run 4 - Rest 12 - Total 6 - Time 3:52:47 Barry Swim 1 - Bike 2 - Run 2 - Rest 7 - Total 5 - Time 2:58:52 Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2: Edited by Climbinggonzo 2012-12-20 3:39 PM |
2012-12-20 4:39 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Glad to be back in Guatemala after a 9 day vacation in Orlando with the family. Even though I ended up dropping a kidney during the trip (the Mouse and friends sure know how to get your money), we had a blast with the kids and I hope I earned all of the support I will need to train for my races in 2013 After 8 days with no training (just 1 run), today a very much needed 7.3 mile runch. Mitch Swim 3 - Bike 13 -Run 16 - Rest 3 - Total 32 Time 24:15:01 |
|
2012-12-21 12:28 AM in reply to: #4543468 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed
Mitch Swim 3 - Bike 13 -Run 16 - Rest 3 - Total 32 Time 24:15:01 |
2012-12-21 6:56 AM in reply to: #4543764 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed 30 minutes swimming laps followed by 4 miles on dreadmill Mitch Swim 4 - Bike 13 -Run 17 - Rest 3 - Total 34 Time 25:24:18 |
2012-12-21 7:17 AM in reply to: #4543853 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed 35' drainer for my physical therapy session at 7 am. Mitch Swim 4 - Bike 13 -Run 17 - Rest 3 - Total 34 Time 25:24:18 |
2012-12-21 10:16 AM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Mark- i know how you feel. I start work at 6.30 evey day and it sucks. |
2012-12-21 1:07 PM in reply to: #4544117 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Matthews - 2012-12-21 10:16 AM Mark- i know how you feel. I start work at 6.30 evey day and it sucks. It does. Specially if you're used to having some time in the morning. Oh, well, one day we'll retire... 1:38 min run this morning. Unclipped toenail kept cutting into adjacent toe and had to stop, take off the bloody sock and do something about it. Managed to cut it with a broken shell and it helped a bit. Something to remember! Mitch Swim 4 - Bike 13 -Run 17 - Rest 3 - Total 34 Time 25:24:18 Matthew Swim 8 - Bike 9 - Run 9 - Rest 3 - Total 26 Time 30:25:35 Mark Swim 3 - Bike 7- Run 9 Rest 7 Total 19 Time 18:05:00 Jackie Swim 0 - Bike 3 - Run 15 - Rest 3- Total 18 - Time 26:37:27 Ernesto Swim 2 - Bike 6 - Run 8 - Rest 5 - Total 16 - Time 19:55'43" Jim Swim 0- Bike 5- Run 12 Rest 5 - Total 17 -Time 13:18:41 Joe Swim 9- Bike 3 - Run 2 - Rest 1 - Total 14 Time 9:24:12 Charlotte Swim 1 - Bike 8- Run 6 Rest 3 Total 15 (To Goal: 15) Time 9:29 (To Goal: 10:31) Chris Swim 0 - Bike 0 - Run 11 - Rest 8 - Total 11 Time 10:05:46 Samy Swim 1 - Bike 0 - Run 10 - Rest 8 - Total 11 Time 8:03:23 Gabe Swim 0 - Bike 5 - Run 6 - Rest 9 - Total 11 - Time 11:30:55 Andy Swim 2 - Bike 0 - Run 4 - Rest 12 - Total 6 - Time 3:52:47 Barry Swim 1 - Bike 2 - Run 2 - Rest 7 - Total 5 - Time 2:58:52 Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2: Edited by markz 2012-12-21 4:24 PM |
|
2012-12-21 4:31 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed I'm happy to report from the headquarters of the Mayas that everything indicates we are good to move on to a new, and hopefully better Baktun! To celebrate I went for a 13 mile run from which I'm really sore now (taking 8 days off and partying late last night did not help) Mitch Swim 4 - Bike 13 -Run 17 - Rest 3 - Total 34 Time 25:24:18 |
2012-12-21 8:36 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Late night/early morning to bed = little energy for riding. Mitch Swim 4 - Bike 13 -Run 17 - Rest 3 - Total 34 Time 25:24:18 Matthew Swim 8 - Bike 10 - Run 9 - Rest 4 - Total 27 Time 33:26:51 Mark Swim 3 - Bike 7- Run 9 Rest 7 Total 19 Time 18:05:00 Jackie Swim 0 - Bike 3 - Run 15 - Rest 3- Total 18 - Time 26:37:27 Ernesto Swim 2 - Bike 6 - Run 8 - Rest 5 - Total 16 - Time 19:55'43" Jim Swim 0- Bike 5- Run 12 Rest 5 - Total 17 -Time 13:18:41 Joe Swim 9- Bike 3 - Run 2 - Rest 1 - Total 14 Time 9:24:12 Charlotte Swim 1 - Bike 8- Run 6 Rest 3 Total 15 (To Goal: 15) Time 9:29 (To Goal: 10:31) Chris Swim 0 - Bike 0 - Run 11 - Rest 8 - Total 11 Time 10:05:46 Samy Swim 1 - Bike 0 - Run 10 - Rest 8 - Total 11 Time 8:03:23 Gabe Swim 0 - Bike 5 - Run 7 - Rest 9 - Total 12 - Time 13:32:33 Andy Swim 2 - Bike 0 - Run 4 - Rest 12 - Total 6 - Time 3:52:47 Barry Swim 1 - Bike 2 - Run 2 - Rest 7 - Total 5 - Time 2:58:52 Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2: Edited by Matthews 2012-12-22 12:24 AM |
2012-12-21 11:27 PM in reply to: #4544649 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Gabe, thanks. Brilliant, we have another 5000 years then. Party on dude, party on. Edited by markz 2012-12-21 11:48 PM |
2012-12-22 11:31 AM in reply to: #4123283 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed Awesome workout this morning - really pumped! One hour on the bike followed by 5 miles on dreadmill as follows: Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10 x(30" grind, 30" all out, 30" grind, 30" stand). Do 5' grind in big ring, hardest gear. Gradually work your way back to your easiest gear by 1' per gear for cool-down. Grind means sitting back on saddle, turning pedals over, not worrying about cadence. (I did not do the last 5' grind in big ring, hardest gear). What left me pumped is I went back and compared to a 20' power test I did about 1 year ago. I wasn't testing today but had a better result than last December. This was also after a week where I had ran and/or biked every day but Monday. 1 year ago: avg speed for 20'=19 mph, avg HR=172 Then I followed it up with 5 miles on the dreadmill and felt fine the entire time. Was running easy pace and HR wasn't elevated over other recent runs. It always makes you feel good when you see the results of your training in empirical data! Thanks for humoring me and letting me share. Now I just have to finish off my week with a swim followed by 7 miles (hopefully outside) tomorrow morning.
Mitch Swim 4 - Bike 14 -Run 18 - Rest 3 - Total 36 Time 27:11:17 Edited by dangremond 2012-12-22 11:33 AM |
|