Ernesto's group (third season) - CLOSED (Page 30)

Nice aerobic run tonight after work.  7.35 miles in 1:00:17 at an avg HR of 147.

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"

- Scott 4 days 5:21'14"

- Jen 5 days 5:18'00"

- Charlotte 5 days 4:55'00"

- Joyce 5 days 4:54:44"

- Barry 5 days 4:25'53"

- Ernesto 5 days 4:14'41"

- Jim 5 days 4:13'56"

- -----------------------------

- Gabe 4 days 9:07:48"

- Joe P 4 days 4:03'32"

- Joe D 4 days 3:26'06"

- Samy 4 days 2:35'45"

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- Matthews 3 days 2:40

-William 3 days 2:23'57"

-Leslie 3 days, 1:52:00

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- Mark H 2 days 1:18'11''

-Todd 2 days 1:00.48

Nice easy 3 mile run @31.21. Love this challenge, don't think would have gone out tonight if it wasn't for it.  Still in it to win it, I am planning to run back to back marathons on January 30-31 to catch the rest of you WRT to time, so no worries.

- 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"

- Scott 4 days 5:21'14"

- Jen 5 days 5:18'00"

- Charlotte 5 days 4:55'00"

- Joyce 5 days 4:54:44"

- Barry 5 days 4:25'53"

- Ernesto 5 days 4:14'41"

- Jim 5 days 4:13'56"

- Samy 5 days 3:07'06"

- -----------------------------

- Gabe 4 days 9:07:48"

- Joe P 4 days 4:03'32"

- Joe D 4 days 3:26'06"



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- Matthews 3 days 2:40

-William 3 days 2:23'57"

-Leslie 3 days, 1:52:00

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- Mark H 2 days 1:18'11''

-Todd 2 days 1:00.48

Just fixing my number of days...

- 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"

- Scott 5 days 5:21'14"

- Jen 5 days 5:18'00"

- Charlotte 5 days 4:55'00"

- Joyce 5 days 4:54:44"

- Barry 5 days 4:25'53"

- Ernesto 5 days 4:14'41"

- Jim 5 days 4:13'56"

- Samy 5 days 3:07'06"

- -----------------------------

- Gabe 4 days 9:07:48"

- Joe P 4 days 4:03'32"

- Joe D 4 days 3:26'06"



----------------------------------

- Matthews 3 days 2:40

-William 3 days 2:23'57"

-Leslie 3 days, 1:52:00

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- Mark H 2 days 1:18'11''

-Todd 2 days 1:00.48

Hola, just finished my 2nd workout right now!

Today, ran 1:55:44, 11.90 Mi, at my maff. avg HR rate and did an indoor bike recovery ride 0:50:45, 15.3 Mi.  

- Chris, Rachel and Scott, great runs today!

- Mark, thanks for sharing the story about Pat, totally inspirational (would give anything to have politicians like that in Guatemala!)

- Jen, great to see how you are quickly you are improving (good to have Scott training at your side!) and laughing at your comment about 40F with sun feeling perfect weather, along with Jim working out at 32F + Mitch, Chris & others.  I fill like a total wimp commenting about being cold today during my run at 52F!

-  Joe, how is the new boss treating you?  Was your 12 hr work day to make a good impression or is he not fond of triathletes needing some time to train 

- Coach E, how is work treating you?  We are not hearing much from you lately!

- Samy, great idea on the back to back marathons for the last two days, I will join you, lol!

- Gabe 5 days 11:50:17"

- 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"

- Scott 5 days 5:21'14" 

- Jen 5 days 5:18'00"

- Charlotte 5 days 4:55'00"

- Joyce 5 days 4:54:44" 

- Barry 5 days 4:25'53" 

- Ernesto 5 days 4:14'41" 

- Jim 5 days 4:13'56"

- Samy 5 days 3:07'06" 

- ----------------------------- 

- Joe P 4 days 4:03'32" 

- Joe D 4 days 3:26'06" 



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- Matthews 3 days 2:40 

-William 3 days 2:23'57" 

-Leslie 3 days, 1:52:00 

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- Mark H 2 days 1:18'11'' 

-Todd 2 days 1:00.48

Gabe,

Work is still hectic and so it will be until March 2nd, when we will meet the final deadline for some things at work. The company is investing on some expansions and I am the Project Manager so it's all on me if it goes wrong.

After that, I'm planning on some (more) serious training, which will be coincident with some more forgiving weather, ideal to put four/five hour rides. The season is plagued with running races, my wife gave me for Christmas a package with an entry to seven races ranging from 5Ks to 15s and I have a Sprint in April, Boise 70.3 in June, Branson 70.3 in September (hilly bike) and finally my A race Ironman Florida in November.

We should plan an Ironman together for 2013 Gabe, a destination race with beautiful scenery. You know my choices, so think about it. I know that after crossing the line in IMTX you'll be planning the next one over dinner.

Today bike 10.78 mi @ 41.37 min. Still focusing on keeping cadence above 90 rpm (avg 92). Decide to post this early to finaly see myself in the lead! 

- Samy 6 days 3:48'43" 

- ----------------------------- 

- Gabe 5 days 11:50:17"

- 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"

- Scott 5 days 5:21'14" 

- Jen 5 days 5:18'00"

- Charlotte 5 days 4:55'00"

- Joyce 5 days 4:54:44" 

- Barry 5 days 4:25'53" 

- Ernesto 5 days 4:14'41" 

- Jim 5 days 4:13'56"
- ----------------------------- 

- Joe P 4 days 4:03'32" 

- Joe D 4 days 3:26'06" 

---------------------------------- 

- Matthews 3 days 2:40 

-William 3 days 2:23'57" 

-Leslie 3 days, 1:52:00 

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- Mark H 2 days 1:18'11'' 

-Todd 2 days 1:00.48

Good to know that training is making you feel well, the whole purpose of this challenge is that we are not going to miss out on a workout because of the accountability to the rest. Trust me, it helps a lot.

About your race, like Chris said it is a 10k, go all out. But, make sure you still build your speed, it is not a 200Y dash. So, think about the pace you would like to achieve for the entire race, deduct 25 seconds for the first mile and 15 seconds for the second one and then unleash it. You will probably see yourself beating expectations.

The don't eat like a pig diet continues to work with a 2 lb drop. I've been running at about an 800-900 cal deficit. The wheels could come off this weekend. The kids have away games, we are going to a birthday party, and the Lions made the playoffs. So it will be a weekend with fast food, party food, and football food. I am going to be walking through field filled with edible landmines. Lets just hope I can live up to the diet mantra " Don't eat like a pig." Here is the update:

Had a pound increase but I'm not putting much into it.  Ate some pretzels and hummus last night so it could be that or slight inflammation with the training.  I'm sure it will balance out in a week or so. Won't measure my waist again until next Monday.

 Hmm so not having cake and cookies for dinner seems to work on weight loss...

For some reason I have been having trouble posting this.

- Samy 6 days 3:48'43"

- -----------------------------

- Gabe 5 days 11:50:17"
- 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"
- Scott 5 days 5:21'14"
- Jen 5 days 5:18'00"
- Charlotte 5 days 4:55'00"
- Joyce 5 days 4:54:44"
- Joe P 5 days 4:43'33"
- Joe D 5 days 4:24'52"
- Barry 5 days 4:25'53"
- Ernesto 5 days 4:14'41"
- Jim 5 days 4:13'56"
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Matthew 4 days -3.40

Todd TX 4 Days - 3:51:00

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-William 3 days 2:23'57"
-Leslie 3 days, 1:52:00
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- Mark H 2 days 1:18'11''
-Todd 2 days 1:00.48

I'm not really worried about the day to day weight but more about what I'm eating. I've noticed in the past that the weight is actually about two weeks behind your eating (for both good and bad).

The other thing is that I'm in a little transitional period where my body is switching from carbs to fats so no results yet. I know there will be though. I'm staying faithful to my diet.

One important note to those that are doing low carbs diets, FUEL DURING YOUR WORKOUTS. That is the one chance where fueling with fast sugars will have zero impact on your weight loss/gains. On the other hand if you don't, you're risking to bonk badly, maybe even with some high consequences. Keep your HR low while you're on the diet and do no speedwork at all.

I learned this the hard way, I'll find the link to a bike ride that I did while on such type of diet, with nothing but water. BAD IDEA.

Had some trouble with the Garmin connection, finally was able to upload workouts

here is my total

Alfredo 5 days 2h 59m 17s  

Today: 60 min run on treadmill followed by 30 minute active recovery on the bike trainer.

- Mitch 6 days 7:42'00"
- Samy 6 days 3:48'43"

- -----------------------------

- Gabe 5 days 11:50:17"
- Chris 5 days 6:29:08"
- Rachel 5 days 6:12'54"
- Elizabeth 5 days 5:50
- Jackie 5 days 5:45'37"
- Scott 5 days 5:21'14"
- Jen 5 days 5:18'00"
- Charlotte 5 days 4:55'00"
- Joyce 5 days 4:54:44"
- Joe P 5 days 4:43'33"
- Joe D 5 days 4:24'52"
- Barry 5 days 4:25'53"
- Ernesto 5 days 4:14'41"
- Jim 5 days 4:13'56"
- Alfredo 5 days 2:59'17" 
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Matthew 4 days -3.40
Todd TX 4 Days - 3:51:00

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-William 3 days 2:23'57"
-Leslie 3 days, 1:52:00
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- Mark H 2 days 1:18'11''
-Todd 2 days 1:00.48