Ernesto's group (4th season) - Closed (Page 185)

4 mile runch Fartlek 33:18

Mitch Swim 3 - Bike 12 -Run 15 - Rest 3 - Total 30 Time 22:25:02
Matthew Swim 8 - Bike 8 - Run 8 - Rest 3 - Total 24 Time 28:25:35
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:

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.

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

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
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
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 9- Bike 2 - Run 2 - Rest 1 - Total 13 Time 8:49:12
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:
 

1 hr on drainer and 5 miles on treadmill.

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
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 9- Bike 2 - Run 2 - Rest 1 - Total 13 Time 8:49:12
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:

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.

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
Easy Aerobic 10:52 - 11:38
Moderate Aerobic 10:29
Marathon 9:44
1/2 Marathon 9:20
10K 8:55
5K 8:33

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
2) Finish the marathon
3) Meet my time goal of 4:15 (or adjusted for conditions)

Hope this helps!

5 mile runch 45:10

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 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
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:

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.

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?

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 
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 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 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:

Damn this work starting at 7am. No time for a decent run or ride. Only managed 40min run this morning.

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 8 Rest 7 Total 18 Time 16:27:00
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 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:

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 
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 8 Rest 7 Total 18 Time 16:27:00 
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 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:

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 
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 8 Rest 7 Total 18 Time 16:27:00 
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 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:

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!

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 
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 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: 

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
Today: avg speed over fastest 20'=19.2 mph, avg HR=162

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 
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: