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Ernesto's group (third season) - CLOSED (Page 29)
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 2012-01-05 9:02 AM in reply to: #3972367 |
Veteran  149  |  Subject: RE: Ernesto's group (third season) - CLOSEDHit trainer last night for 30 min. Would have went longer but it took me an hour just to setup garmin quick release and cadence sensor... Feel like a newbie. Ran 45 min on treadmill this morning then intense workout with trainer (obviously not counting but it def was a hard workout) will upload garmin when I get a chance. Work is getting crazy already. - Mitch 5 days 6:12'00" ----------------------------- - Gabe 4 days 9:07:48" - Chris 4 days 4:58'05" - Jackie 4 days 4:56'33" - Scott 4 days 4:20'57" - Jen 4 days 4:14'52" - Joe P 4 days 4:03'32" - Elizabeth 4 days 4:00 - Rachel 4 days 3:56'37" - Ernesto 4 days 3:40'21" - Jim 4 days 3:33'38" - Joyce 4 days 3:30:15" - Joe D 4 days 3:26'06" - Barry 4 days 3:20'56" - Charlotte 4 days 3:05'00" - Samy 4 days 2:35'45" ---------------------------------- - Matthews 3 days 2:40 -William 3 days 2:23'57" -Leslie 3 days, 1:52:00 ---------- - Mark H 2 days 1:18'11'' -Todd 2 days 1:00.48 ---------------- Edited by Jrdimaur 2012-01-05 12:23 PM |
| 2012-01-05 11:06 AM in reply to: #3942748 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED - Mitch 5 days 6:12'00" - Jen 5 days 5:18'00"
Edited by jenputnam 2012-01-05 11:07 AM |
| 2012-01-05 11:31 AM in reply to: #3942748 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED Followed Ernesto's lead. Went for my scheduled aerobic run today and did everything I could to keep my heart rate as low as possible. Because of the hills, the aerobic HR I use is higher than the 180-age. But today I ran at an average of 151. that's 4-5 bpm lower than where I normally run, Not to mention I opted to take the trail. Most of the snow was gone from the trail itself. Unfortunately what was left behind in many places was slick ice sheets. Had to watch my foot placement today! Temp was perfect. 40degrees F. Remember the radiation we get in the sun puts that feeling like its in the 60's-70's |
| 2012-01-05 12:25 PM in reply to: #3972747 |
Expert 2811  | Subject: RE: Ernesto's group (third season) - CLOSED 36F at home 32 F at turn around ice and snow melting. Wierd weather this year. - Mitch 5 days 6:12'00" - Jen 5 days 5:18'00" - Jim 5 days 4:13'56"
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| 2012-01-05 12:38 PM in reply to: #3972927 |
Veteran 149 | Subject: RE: Ernesto's group (third season) - CLOSED Im running a 10k Saturday. I haven't ran in a race in over 2 years. My goal is an 8:15 pace (which I should def be able to do without 100% push). Any advice on prep day prior or day of race? I was thinking about 65% - 75% effort. Should I try to run at full capacity and see what I really can push or just enjoy? ( I guess the answer is really what I want but I would be curious to hear what others say) |
| 2012-01-05 12:56 PM in reply to: #3972953 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED Jrdimaur - 2012-01-05 12:38 PM Im running a 10k Saturday. I haven't ran in a race in over 2 years. My goal is an 8:15 pace (which I should def be able to do without 100% push). Any advice on prep day prior or day of race? I was thinking about 65% - 75% effort. Should I try to run at full capacity and see what I really can push or just enjoy? ( I guess the answer is really what I want but I would be curious to hear what others say) Why run a race and not run as fast as you can (unless doing so would somehow disrupt your training)? Knowing your "real" 10k pace is useful information. |
| 2012-01-05 1:50 PM in reply to: #3972997 |
Veteran 149 | Subject: RE: Ernesto's group (third season) - CLOSED chris2533 - 2012-01-05 1:56 PM Jrdimaur - 2012-01-05 12:38 PM Im running a 10k Saturday. I haven't ran in a race in over 2 years. My goal is an 8:15 pace (which I should def be able to do without 100% push). Any advice on prep day prior or day of race? I was thinking about 65% - 75% effort. Should I try to run at full capacity and see what I really can push or just enjoy? ( I guess the answer is really what I want but I would be curious to hear what others say) Why run a race and not run as fast as you can (unless doing so would somehow disrupt your training)? Knowing your "real" 10k pace is useful information. Good point. Not sure why... Maybe just less pressure. With that said Im going to give full effort. |
| 2012-01-05 2:33 PM in reply to: #3942748 |
| Veteran 306 | Subject: RE: Ernesto's group (third season) - CLOSED Agree with the comment about weird weather. 35 this morning for my run and no snow. I dont even think the local ski hill is going to open this year for the first time ever.
- Mitch 5 days 6:12'00" - Elizabeth 5 days 5:50 - Jen 5 days 5:18'00" - Jim 5 days 4:13'56" |
| 2012-01-05 2:46 PM in reply to: #3973203 |
Member 83 South Jersey | Subject: RE: Ernesto's group (third season) - CLOSED Spin class and short swim after. Never have I trained so much in January.... I always struggled with keeping up through the winter months. Hope this inspiration last the entire month....this is awesome!
- Mitch 5 days 6:12'00" - Elizabeth 5 days 5:50 - Jen 5 days 5:18'00" - Joyce 5 days 4:54:44" - Jim 5 days 4:13'56"
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| 2012-01-05 2:55 PM in reply to: #3942748 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (third season) - CLOSED Here is some inspiration. Most of us are not familiar with this guy since he's always been sort of low key in the media, but just when we complain about running in the cold (or heat), overtraining, not taking a day off, bad road surfaces, lack of security etc, he is finishing his epic run from pole to pole. Yes, that's true, he is running non-stop from North Pole to South Pole, covering over 2 marathon distances every day with no break for about a year... Ladies and gentlemen - it is a great honour and pleasure to bring him to this forum - former Australian politician, motivational speaker and ultra, ultra, ultra marathon runner: PAT FARMER and THE GREATEST RUN IN HISTORY. (btw, his face always remainds me of Craig Daniels in James Bond, but unlike Craig, Pat is the real deal and truly invincible...). Edited by markz 2012-01-05 3:47 PM |
| 2012-01-05 3:52 PM in reply to: #3942748 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED Awesome article! I have nothing to compare Colorado Springs to as I've only lived on the coast before this. I will say that I've been told that the amount on snow we've had so far is more than they had all of last year. Weather this week swings about 40 degrees from sun up to sun down, so timing is everything. Snow and Ice still cover the trail and some yards but because once the sun hits the hills around 4:30, that's it for warmth. It was 20 something when we woke, I ran in the am it was in the 40's and at 3pm it's 64. tonight's low is 30. Still trying to find a place to swim this month.... |
| 2012-01-05 4:03 PM in reply to: #3973232 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED Today I did a short four mile run at noonish, 34'20" at a very aerobic pace. I can already feel the changes of running on fats instead of sugar, a lot more stable heart rate and almost zero decoupling if I keep it below MAF. But at the same time I'm still deflated and sluggish at work, it's incredible what the carb addiction will do to your body when you deprive it of fast energy. But I've already experienced this before and I know that it'll be over in a few days. I think I'm going to wait on the swim until I'm done with this phase of the diet. - Mitch 5 days 6:12'00" - Elizabeth 5 days 5:50 - Jen 5 days 5:18'00" - Joyce 5 days 4:54:44" - Ernesto 5 days 4:14'41" - Jim 5 days 4:13'56" - ----------------------------- |
| 2012-01-05 4:26 PM in reply to: #3942748 |
Extreme Veteran 692 England | Subject: RE: Ernesto's group (third season) - CLOSED 11.07 mile run in 2hr 16min 07sec. Nice and long and slow. OMG, I'm at the top! That won't last (Gabe), but I'm going to enjoy it while it does
- Rachel 5 days 6:12'54" - Mitch 5 days 6:12'00" - Elizabeth 5 days 5:50 - Jen 5 days 5:18'00" - Joyce 5 days 4:54:44" - Ernesto 5 days 4:14'41" - Jim 5 days 4:13'56" - ----------------------------- |
| 2012-01-05 4:29 PM in reply to: #3942748 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED Sorry Rachel, I was composing this just as you were posting. 10 mile run today. 1:31:03. (And yes, I will get bumped by Gabe, unless he manages to work out negative 5 hours today.) - Chris 5 days 6:29:08" - Rachel 5 days 6:12'54" - Mitch 5 days 6:12'00" - Elizabeth 5 days 5:50 - Jen 5 days 5:18'00" - Joyce 5 days 4:54:44" - Ernesto 5 days 4:14'41" - Jim 5 days 4:13'56" - ----------------------------- - Gabe 4 days 9:07:48" - Jackie 4 days 4:56'33" - Scott 4 days 4:20'57" - Joe P 4 days 4:03'32" - Joe D 4 days 3:26'06" - Barry 4 days 3:20'56" - Charlotte 4 days 3:05'00" - Samy 4 days 2:35'45" ---------------------------------- - Matthews 3 days 2:40 -William 3 days 2:23'57" -Leslie 3 days, 1:52:00 ---------- - Mark H 2 days 1:18'11'' -Todd 2 days 1:00.48 |
| 2012-01-05 4:36 PM in reply to: #3942748 |
Extreme Veteran 692 England | Subject: RE: Ernesto's group (third season) - CLOSED I'm hoping I can get some feedback on today's run: http://connect.garmin.com/activity/139177943 I was trying to keep my HR at 147 (180-age). I set my garmin alerts to tell me if I went over 148 or below 140. Does it matter if it gets that low? Does it get easier to keep it even with some practice? I would feel like I was keeping it nice and even, and then get carried away... Any comments/suggestions would be very welcome. I found it hard for the last 2.5 miles to keep myself slow enough because it was getting dark and I was conflicted between keeping my HR low and not wanting to spend more time than necessary running in the dark after turning my ankle last week. On the positive side I ran 11 miles today with no ankle pain |
| 2012-01-05 4:38 PM in reply to: #3973505 |
Extreme Veteran 692 England | Subject: RE: Ernesto's group (third season) - CLOSED chris2533 - 2012-01-05 10:29 PM Sorry Rachel, I was composing this just as you were posting. 10 mile run today. 1:31:03. (And yes, I will get bumped by Gabe, unless he manages to work out negative 5 hours today.) Wow, I got 3 whole minutes! |
| 2012-01-05 4:42 PM in reply to: #3973524 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED chapfallen - 2012-01-05 4:36 PM I'm hoping I can get some feedback on today's run: http://connect.garmin.com/activity/139177943 I was trying to keep my HR at 147 (180-age). I set my garmin alerts to tell me if I went over 148 or below 140. Does it matter if it gets that low? Does it get easier to keep it even with some practice? I would feel like I was keeping it nice and even, and then get carried away... Any comments/suggestions would be very welcome. I found it hard for the last 2.5 miles to keep myself slow enough because it was getting dark and I was conflicted between keeping my HR low and not wanting to spend more time than necessary running in the dark after turning my ankle last week. On the positive side I ran 11 miles today with no ankle pain I looked at your file. Looks pretty steady to me. Nobody keeps it at exactly 180-age every second. You also didn't have what Ernesto calls "decoupling", where the heart rate increases significantly toward the end of the run even though the pace stays the same. |
| 2012-01-05 4:45 PM in reply to: #3973498 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (third season) - CLOSED chapfallen - 2012-01-05 3:26 PM 11.07 mile run in 2hr 16min 07sec. Nice and long and slow. OMG, I'm at the top! That won't last (Gabe), but I'm going to enjoy it while it does
- Rachel 5 days 6:12'54" - Mitch 5 days 6:12'00" - Elizabeth 5 days 5:50 - Jen 5 days 5:18'00" - Joyce 5 days 4:54:44" - Ernesto 5 days 4:14'41" - Jim 5 days 4:13'56" - ----------------------------- Just for you Rachel, I will wait to post my workouts until late tonight |
| 2012-01-05 5:10 PM in reply to: #3973541 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED chris2533 - 2012-01-05 3:42 PM chapfallen - 2012-01-05 4:36 PM I looked at your file. Looks pretty steady to me. Nobody keeps it at exactly 180-age every second. You also didn't have what Ernesto calls "decoupling", where the heart rate increases significantly toward the end of the run even though the pace stays the same.I'm hoping I can get some feedback on today's run: http://connect.garmin.com/activity/139177943 I was trying to keep my HR at 147 (180-age). I set my garmin alerts to tell me if I went over 148 or below 140. Does it matter if it gets that low? Does it get easier to keep it even with some practice? I would feel like I was keeping it nice and even, and then get carried away... Any comments/suggestions would be very welcome. I found it hard for the last 2.5 miles to keep myself slow enough because it was getting dark and I was conflicted between keeping my HR low and not wanting to spend more time than necessary running in the dark after turning my ankle last week. On the positive side I ran 11 miles today with no ankle pain
The Spinervals calls the 'decoupling' a CARDIAC DRIFT... generally brought on from dehydration. |
| 2012-01-05 5:43 PM in reply to: #3973557 |
Member 83 South Jersey | Subject: RE: Ernesto's group (third season) - CLOSED sirgab - 2012-01-05 5:45 PM chapfallen - 2012-01-05 3:26 PM 11.07 mile run in 2hr 16min 07sec. Nice and long and slow. OMG, I'm at the top! That won't last (Gabe), but I'm going to enjoy it while it does Just for you Rachel, I will wait to post my workouts until late tonight
Rats! I thought, just maybe, Gabe missed a day!!! |
| 2012-01-05 6:17 PM in reply to: #3973524 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED chapfallen - 2012-01-05 4:36 PM Great to know your pain is gone. I looked at the file and like Chris says there's no decoupling so that's a marker for good cardiovascular fitness and no drop in pace, which is an indicator of good muscular fitness.I'm hoping I can get some feedback on today's run: http://connect.garmin.com/activity/139177943 I was trying to keep my HR at 147 (180-age). I set my garmin alerts to tell me if I went over 148 or below 140. Does it matter if it gets that low? Does it get easier to keep it even with some practice? I would feel like I was keeping it nice and even, and then get carried away... Any comments/suggestions would be very welcome. I found it hard for the last 2.5 miles to keep myself slow enough because it was getting dark and I was conflicted between keeping my HR low and not wanting to spend more time than necessary running in the dark after turning my ankle last week. On the positive side I ran 11 miles today with no ankle pain Pretty impressive. I like your consistency too, keep it up and tomorrow take it easy after such effort so the body can absorb the workout. |
| 2012-01-05 6:23 PM in reply to: #3973682 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED JulDee - 2012-01-05 5:43 PM After knowing Gabe for a while now I can tell you there's no stoping him, I think he'd go run on crutches if needed.sirgab - 2012-01-05 5:45 PM chapfallen - 2012-01-05 3:26 PM 11.07 mile run in 2hr 16min 07sec. Nice and long and slow. OMG, I'm at the top! That won't last (Gabe), but I'm going to enjoy it while it does Just for you Rachel, I will wait to post my workouts until late tonight
Rats! I thought, just maybe, Gabe missed a day!!! |
| 2012-01-05 6:57 PM in reply to: #3973505 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (third season) - CLOSED It's all about consistency! Love this challenge. So cool to watch each day. - Chris 5 days 6:29:08" - Jackie 5 days 5:45'37" |
| 2012-01-05 6:57 PM in reply to: #3942748 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED I'm going to have to step it up tomorrow.... |
| 2012-01-05 7:17 PM in reply to: #3942748 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (third season) - CLOSED 30 min swim this morning. Hope to go for a run tonight still to build up some more time. - Chris 5 days 6:29:08" - Rachel 5 days 6:12'54" - Mitch 5 days 6:12'00" - Elizabeth 5 days 5:50 - Jackie 5 days 5:45'37" - Jen 5 days 5:18'00" - Joyce 5 days 4:54:44" - Ernesto 5 days 4:14'41" - Jim 5 days 4:13'56" - ----------------------------- - Gabe 4 days 9:07:48" - Scott 4 days 4:20'57" - Joe P 4 days 4:03'32" - Joe D 4 days 3:26'06" - Barry 4 days 3:20'56" - Matthews 4 days 3:10 - Charlotte 4 days 3:05'00" - Samy 4 days 2:35'45" ---------------------------------- -William 3 days 2:23'57" -Leslie 3 days, 1:52:00 ---------- - Mark H 2 days 1:18'11'' -Todd 2 days 1:00.48 |
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