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Ernesto's group (third season) - CLOSED (Page 41)
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 2012-01-10 5:13 PM in reply to: #3942748 |
Extreme Veteran  576  |  Subject: RE: Ernesto's group (third season) - CLOSED50 Min ride last night. Was good went the the local lake the scene for Saturday's sprint tri and did the 20km ride. Hopped off the bike feeling good. Congrats on the award Ernesto. As an employer myself i know how important good staff are and how they need to be rewarded for the good effort. I makes the past year all worth it. Also Congrats to Gabe. Having 3 girls myself and one boy I can tell you that boys are cheaper!! But the girls are good fun as well and would not swap it for one minute. All the best to you and your wife!! Mitch 10 days 13:10'00" - Carol 10 days 12:40'01" - Joe P 10 days 10:01'33" - Jim 10 days 8:27'16" ---------------------------------- - Gabe 9 days 20:47:08" - Chris 9 days 13:34:24 - Jackie 9 days 10:42'06" - Jen 9 days 10:37'08" - Scott 9 days 10:22'54" - Elizabeth 9 days 9:55 - Ernesto 9 days 9:43'27" - Rachel 9 days 9:27'17" - Barry 9 days 9:10'04" - Joe D 9 days 7:51'52" - Joyce 9 days 7:47:18" ----------------------------------- - Charlotte 8 days 7:23'00" - Samy 8 days 4:59'43" ----------------------------- - Matthew 7 days 7:25'00" ----------------------------- - Bruce 5 days 6:06 07" - Alfredo 5 days 2:59'17" ----------------------------- - Todd TX 4 Days 3:51'00" - William 4 days 3:12'02" - Todd 4 days 2:21'30" ----------------------------- - Mark H 3 days 2:00'11" - Leslie 3 days 1:52'00" |
| 2012-01-10 5:15 PM in reply to: #3982611 |
Expert 1109   Guatemala | Subject: RE: Ernesto's group (third season) - CLOSED Jrdimaur - 2012-01-10 5:02 PM Random & Im sure most of you know aboout this site, but for those of you who don't they have some great deals on cycling gear, tri gear. You just have to look every once in a while because the items up for sale change every 20 minutes or so. Bonktown.com btw I have no affiliation to them. Thanks for posting Joe, this is indeed a great site and you can actually track this site as well as others through www.gearscan.com I recently bought a a Giro helmet and Castelli bike clothing through Bonktown and am very satisfied with them. Here is another site that Ernesto recommended: http://www.slickbikes.com/ And since we are at it, I just bought some 2XU tri clothing at a significant discount from http://www.sportsbasement.com/ |
| 2012-01-10 5:18 PM in reply to: #3942748 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (third season) - CLOSED Not sure how many or if this has been posted before. Thought I would share it with you all. It's called - you know you're taking training seriously when; - your house is starting to look like a Rebel Sports store - the clothes in your bedroom are organised by swim, bike or run - there are more water bottles in the dish-rack than there are glasses on the shelf - you get stung on the face by a bee but are more upset that stopping to remove the sting will mess with your current riding pace - you have multiple tan lines (work socks/running socks, work shorts/Trisuit/bike shorts, gloves, sunglasses, cycling jersey/swimmers) - you start to think of your car as "the transition area"... - you have a grease imprint from the primary chainring of your bike on the inside of your leg so often it might as well be tattooed there - a run in the rain doesn't seem like a silly idea - nor does a couple of swim laps of your 550meg irrigation dam - you already have a new pair of Speedo Futura Biofuse swim googles, but geez those Zoggs Predator Flex look the goods! - you lust after a pair of carbon wheels that cost more than your first car... and your second! - you keep getting startled by a stranger in your bathroom, which is actually your wetsuit hanging to dry in your shower recess - you carry everywhere a bundle of printouts, with codes that normal people don't understand; such as R:90min tempo, wu:20m@rpe3, Main 10x(3t,2r) 3t@rpe7/8, 2r@rpe2, cd20m@rpe2-3 - you go to sleep thinking about that IRONMAN race, dream about that IRONMAN race and wake up thinking about the IRONMAN race |
| 2012-01-10 6:18 PM in reply to: #3942748 |
Extreme Veteran 692 England | Subject: RE: Ernesto's group (third season) - CLOSED Today, absolutely the only thing that got me off the sofa was the challenge. I very, very, very nearly didn't go for my swim this evening, but the thought of losing that point was just too much. So I did 2000m in 36.14 - Mitch 10 days 13:10'00" - Rachel 10 days 10:03'31" |
| 2012-01-10 6:26 PM in reply to: #3942748 |
Extreme Veteran 692 England | Subject: RE: Ernesto's group (third season) - CLOSED Congrats to everyone with good news. Gabe, you're joining a long list of people I know who are expecting a baby. It seems to be the time for it right now! I'm looking for some advice. I'm running a HM on 22nd January. I'm planning my last long run for Friday this week. I can't get much in over the weekend due to work, and then I'm not really sure what to do next week. I know I should be doing short, fast stuff, but when should I do my last run? How long etc. This isn't the first HM I've run, but it's the first one I've done real training for. Hoping to get the best I can out of it. |
| 2012-01-10 6:51 PM in reply to: #3942748 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (third season) - CLOSED Ernesto, congratulations! Having worked for one of those big companies in Chicago I know what it feels like to put in countless hours of your time under pressure with no reward other than keeping the job. Yes, it is a good time to ask for a raise! |
| 2012-01-10 6:57 PM in reply to: #3942748 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED Ernesto- WAY TO GO!!! That is great information and you really deserve it with all the work you have been doing! For everyone talking about the female dominance in your families. We are blessed with 1 boy and 1 girl. In that order 4 years apart.... Not tipping the balance!
Completed my indoor trainer session, Spinervals 5.0 Mental Toughness. 1:25:46 avg pace 13.7. Didn't not get off and do the isometric squats this time. Tomorrow is hill training..WHOOHOO!!!!! - Mitch 10 days 13:10'00" - Jen 10 days 12:02'54" - Rachel 10 days 10:03'31" - Joe P 10 days 10:01'33" Edited by jenputnam 2012-01-10 6:58 PM |
| 2012-01-10 7:02 PM in reply to: #3942748 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED Today, 10 mile run. 1:32:21. - Chris 10 days, 15:06:45 - Mitch 10 days 13:10'00" - Carol 10 days 12:40'01" - Jen 10 days 12:02'54" - Rachel 10 days 10:03'31" - Joe P 10 days 10:01'33" - Jim 10 days 8:27'16" ---------------------------------- - Gabe 9 days 20:47:08" - Chris 9 days 13:34:24 - Jackie 9 days 10:42'06" - Scott 9 days 10:22'54" - Elizabeth 9 days 9:55 - Ernesto 9 days 9:43'27" - Barry 9 days 9:10'04" - Joe D 9 days 7:51'52" - Joyce 9 days 7:47:18" ----------------------------------- - Charlotte 8 days 7:23'00" - Samy 8 days 4:59'43" ----------------------------- - Matthew 7 days 7:25'00" ----------------------------- - Bruce 5 days 6:06 07" - Alfredo 5 days 2:59'17" ----------------------------- - Todd TX 4 Days 3:51'00" - William 4 days 3:12'02" - Todd 4 days 2:21'30" ----------------------------- - Mark H 3 days 2:00'11" - Leslie 3 days 1:52'00" |
| 2012-01-10 7:12 PM in reply to: #3982802 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED Crappy run after work, pretty exhausted from a long day. - Chris 10 days, 15:06:45 - Mitch 10 days 13:10'00" - Carol 10 days 12:40'01" - Jen 10 days 12:02'54" - Ernesto 10 days 10:17'10" - Rachel 10 days 10:03'31" - Joe P 10 days 10:01'33" - Jim 10 days 8:27'16" ---------------------------------- - Gabe 9 days 20:47:08" - Jackie 9 days 10:42'06" - Scott 9 days 10:22'54" - Elizabeth 9 days 9:55 - Barry 9 days 9:10'04" - Joe D 9 days 7:51'52" - Joyce 9 days 7:47:18" ----------------------------------- - Charlotte 8 days 7:23'00" - Samy 8 days 4:59'43" ----------------------------- - Matthew 7 days 7:25'00" ----------------------------- - Bruce 5 days 6:06 07" - Alfredo 5 days 2:59'17" ----------------------------- - Todd TX 4 Days 3:51'00" - William 4 days 3:12'02" - Todd 4 days 2:21'30" ----------------------------- - Mark H 3 days 2:00'11" - Leslie 3 days 1:52'00" |
| 2012-01-10 7:49 PM in reply to: #3942748 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (third season) - CLOSED Today ran at noon...following Ernesto's advice, tried to keep my HR down. 3 miles, 37:49, HR avg 151. Felt like I was barely moving, and yet still way above my MAF (Although more than 10 bpm lower than usual). - Chris 10 days, 15:06:45- Mitch 10 days 13:10'00" - Carol 10 days 12:40'01" - Jen 10 days 12:02'54" - Ernesto 10 days 10:17'10" - Rachel 10 days 10:03'31" - Joe P 10 days 10:01'33" - Jim 10 days 8:27'16" ---------------------------------- - Gabe 9 days 20:47:08" - Jackie 9 days 10:42'06" - Scott 9 days 10:22'54" - Elizabeth 9 days 9:55 - Barry 9 days 9:10'04" - Joe D 9 days 7:51'52" - Joyce 9 days 7:47:18" - Samy 9 days 5:37'42" ----------------------------------- - Charlotte 8 days 7:23'00" ----------------------------- - Matthew 7 days 7:25'00" ----------------------------- - Bruce 5 days 6:06 07" - Alfredo 5 days 2:59'17" ----------------------------- - Todd TX 4 Days 3:51'00" - William 4 days 3:12'02" - Todd 4 days 2:21'30" ----------------------------- - Mark H 3 days 2:00'11" - Leslie 3 days 1:52'00" |
| 2012-01-10 8:05 PM in reply to: #3942748 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (third season) - CLOSED Question regarding Maffetone. I am buying the book today (through Amazon, so I will probably have it next week). Today I tried a slow 3 mile run (pace 12:37/mile) and achieved an avg HR of 151 (max.159) , much lower than the usual avg. of 164-165 that I get, and yet way above my MAF level (137). However, I felt i was barely moving and that I could have run all afternoon at that pace. I will try again tomorrow and see if it get better, but I might have to almost walk (or maybe walk) to keep my HR that low. However, when calculating my LT levels (using this website), its calculates 145-154 as zone 2 (extensive endurance). Now granted that my LT of 170 that I used to calculate is an approximation based on a 3 mile run from last week, but the numbers seem to fit my experience of today's run better. So my questions ares : why the difference between MAF and LT? Trying to keep a HR of 137 vs. 154 is quite a difference. My other questions is that if I follow MAF to the letter, and that leads me to walking more than running (or barely running), how will that affect my endurance for the Feb race? I understand that long term it will be beneficial, but most people here seem to have found MAF after having a good base and cardio levels, which might have made the transition easier.
Edited by Samyg 2012-01-10 8:07 PM |
| 2012-01-10 8:06 PM in reply to: #3982878 |
Member 83 South Jersey | Subject: RE: Ernesto's group (third season) - CLOSED Fantastic news Ernesto! It's great to work for a company that appreciates all of your hard work and effort! Nice easy 50 minutes in the pool today, 36 laps- 1mile, mentally tough...I haven't put in more than a half mile in over 5 months. Felt good to be pushing my limits again. - Chris 10 days, 15:06:45 - Joyce 10 days 8:37:18" |
| 2012-01-10 8:16 PM in reply to: #3942748 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (third season) - CLOSED Thank you all again for the good wishes and great to see how many parents with multiple daughters are in the group (and agree we are truly blessed with daughters!) In February we will know if we continue with the girl trend or break it with a boy. I joined today the list of the sleep deprived members. I'm assuming it must have been my late night hard swim last night, but could not sleep at all and have been hurting most of the day. I actually for the first time really did not want to do a workout today, but I fear being half way through my first IM in total despair and looking back at that workout that I missed that I should had done. Today, 1 hr indoor bike ride at easy pace - Gabe 10 days 21:47:08" - Chris 10 days, 15:06:45 - Mitch 10 days 13:10'00" - Carol 10 days 12:40'01" - Jen 10 days 12:02'54" - Ernesto 10 days 10:17'10" - Rachel 10 days 10:03'31" - Joe P 10 days 10:01'33" - Jim 10 days 8:27'16" ---------------------------------- - Jackie 9 days 10:42'06" - Scott 9 days 10:22'54" - Elizabeth 9 days 9:55 - Barry 9 days 9:10'04" - Joe D 9 days 7:51'52" - Joyce 9 days 7:47:18" ----------------------------------- - Charlotte 8 days 7:23'00" - Samy 8 days 4:59'43" ----------------------------- - Matthew 7 days 7:25'00" ----------------------------- - Bruce 5 days 6:06 07" - Alfredo 5 days 2:59'17" ----------------------------- - Todd TX 4 Days 3:51'00" - William 4 days 3:12'02" - Todd 4 days 2:21'30" ----------------------------- - Mark H 3 days 2:00'11" - Leslie 3 days 1:52'00" |
| 2012-01-10 8:35 PM in reply to: #3982740 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED chapfallen - 2012-01-10 6:26 PM During the week this week like you said Friday should be your long run, but don't go long on the bike (or hard) for now. Keep the bike sessions on the drainer short but sprinkle in some (very short) intervals, like 45 seconds on and 3:15 recovery. Everything at a high turnover. Swim all you want, it will not impact your run negatively. During next week though, just like you mentioned too, the track is your best bet. This is what I would do starting Monday next week:Congrats to everyone with good news. Gabe, you're joining a long list of people I know who are expecting a baby. It seems to be the time for it right now! I'm looking for some advice. I'm running a HM on 22nd January. I'm planning my last long run for Friday this week. I can't get much in over the weekend due to work, and then I'm not really sure what to do next week. I know I should be doing short, fast stuff, but when should I do my last run? How long etc. This isn't the first HM I've run, but it's the first one I've done real training for. Hoping to get the best I can out of it. - Monday: track session. 4 laps WU easy, 200X6 hard (and I mean hard but with a progression, trying to make the last repeat the hardest) with 200M recoveries and then 3 laps warm down very relaxed at an easy pace. In the recoveries, make sure your HR comes down at least ten beats. - Tuesday: swim 2,5K but make your sets short with little rest in between, no more than 20" each. - Wednesday: easy spin on the turbo, 30 minutes at high cadence. - Thursday: Another track session, same thing but your repeats are going to be shorter in duration, do a mile WU, only 20 seconds at the beginning of each lap but ALL OUT and finish the lap easy, repeat eight times and WD for two laps. - Friday: 30 minutes of relaxed swim. - Saturday: OFF, you still get the point for being a day before the race. Relax that day, sleep all you can and keep your legs elevated. Good nutrition choices. Good luck, smile and have fun! Edited by ernestov 2012-01-10 8:37 PM |
| 2012-01-10 8:41 PM in reply to: #3982927 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED sirgab - 2012-01-10 8:16 PM Thank you all again for the good wishes and great to see how many parents with multiple daughters are in the group (and agree we are truly blessed with daughters!) In February we will know if we continue with the girl trend or break it with a boy. I joined today the list of the sleep deprived members. I'm assuming it must have been my late night hard swim last night, but could not sleep at all and have been hurting most of the day. I actually for the first time really did not want to do a workout today, but I fear being half way through my first IM in total despair and looking back at that workout that I missed that I should had done. Today, 1 hr indoor bike ride at easy pace Gabe, 30 minutes is enough, nobody will catch you. Those days that your EN plan says are to be REST, do a very short session on the drainer. And by the love of God, sleep! Don't forget the golden rule, the body has to have the ability to absorb the workout or it will be worthless. When I trained for IM Texas I missed a BUNCH of days, simply because I was tired from a bad day at work, or a very hard weekend of training. Don't regret rest, it is necessary. |
| 2012-01-10 8:48 PM in reply to: #3982908 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED
S You can ask Jackie, she started Maffettone training walking (because her HR was too high) and now after a breakthrough year she's going MUCH faster at much lower heart rates. You can't build the house without the foundation buddy.Samyg - 2012-01-10 8:05 PM Question regarding Maffetone. I am buying the book today (through Amazon, so I will probably have it next week). Today I tried a slow 3 mile run (pace 12:37/mile) and achieved an avg HR of 151 (max.159) , much lower than the usual avg. of 164-165 that I get, and yet way above my MAF level (137). However, I felt i was barely moving and that I could have run all afternoon at that pace. I will try again tomorrow and see if it get better, but I might have to almost walk (or maybe walk) to keep my HR that low. However, when calculating my LT levels (using this website), its calculates 145-154 as zone 2 (extensive endurance). Now granted that my LT of 170 that I used to calculate is an approximation based on a 3 mile run from last week, but the numbers seem to fit my experience of today's run better. So my questions ares : why the difference between MAF and LT? Trying to keep a HR of 137 vs. 154 is quite a difference. My other questions is that if I follow MAF to the letter, and that leads me to walking more than running (or barely running), how will that affect my endurance for the Feb race? I understand that long term it will be beneficial, but most people here seem to have found MAF after having a good base and cardio levels, which might have made the transition easier.
Think of this as creating a race engine for a car. The aerobic engine is comparable to the motor's CCs and the speed is fine tuning valves, spark, turbocharge, etc. You can fine tune a little Italian Fiat to perfection, but it will still be a small engine. On the other hand, you create a Cummins Diesel engine that can go for hours, and then fine tune it with speedwork, you'll have a great machine. Edited by ernestov 2012-01-10 8:49 PM |
| 2012-01-10 9:03 PM in reply to: #3982978 |
| Subject: RE: Ernesto's group (third season) - CLOSED |
| 2012-01-10 9:08 PM in reply to: #3982978 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED Samy, I started Maffetone on, I think, June 14th after a disappointing Oly and convincing myself I was overtrained (I was). This 8 mile run, http://connect.garmin.com/activity/93408452, on June 19th at 7:30 am so it wasn't hot, was at a 10:09 pace and an average heart rate of 130. Here's a 6 mile run, http://connect.garmin.com/activity/96039983, on July 1 (so two weeks later) at 6 am at a 10:32 pace (so things were getting WORSE) at a 131 average heart rate. This 10 mile run, http://connect.garmin.com/activity/136162071on Dec 24, also in the morning (which affects heart rates) was at an 8:59 pace and an average heart rate of 131. This works. Edited by chris2533 2012-01-10 10:08 PM |
| 2012-01-10 9:21 PM in reply to: #3942748 |
Regular 200 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED Tonight's indoor trainer ride was about time in the saddle as my legs were still feeling fatigued from this morning's 1.5 mile time trial. 21.44 miles in 1:26:08 on the bike tonight. If not for the challenge, I would've skipped tonight's workout. - Gabe 10 days 21:47:08" |
| 2012-01-10 9:25 PM in reply to: #3942748 |
Veteran 291 | Subject: RE: Ernesto's group (third season) - CLOSED Short slow run after lifting, was worried about my knee, I have nevr had knee issues before so I decided to run on the dreadmill. No problems knee felt good, went real slow to start and then ended at a decent pace.
Gabe 10 days 21:47:08" - Charlotte 9 days 8:33'00" |
| 2012-01-10 9:28 PM in reply to: #3942748 |
Veteran 291 | Subject: RE: Ernesto's group (third season) - CLOSED Re posting looks like Scott and I posted at the same time here is the update
- Gabe 10 days 21:47:08" --------------------------------- - Alfredo 5 days 2:59'17" |
| 2012-01-10 9:33 PM in reply to: #3982959 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED ernestov - 2012-01-10 8:41 PM Gabe, 30 minutes is enough, nobody will catch you. . http://www.hark.com/clips/cwsthlpdqc-i-know-when-ive-been-insulted |
| 2012-01-10 9:51 PM in reply to: #3983042 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (third season) - CLOSED I have 2 sisters, no brothers. I have 2 daughters, no sons. GIRLS RULE! Ernesto, I'm so glad your company recognized your "excellence". We certainly do here. Samy, Maffetone works. Just do everything Ernesto tells you and in 6 months or a year you will look back and be amazed at how far you've come. Elizabeth, I had plantar fasciitis a few years ago before I started running again. I had orthotics and everything. What helped me the most was something called the Strassburg sock. It keeps the fascia stretched through the night while you sleep. I currently run in minimalist type shoes and racing flats. I don't add any special inserts and I no longer wear my orthotics and I have no problems with PF. Hey gang, we are 30% through the month. Easy does it, pace yourselves, there's still 2/3 of the race to go. - Gabe 10 days 21:47:08" --------------------------------- - Alfredo 5 days 2:59'17" |
| 2012-01-10 9:58 PM in reply to: #3983081 |
Veteran 291 | Subject: RE: Ernesto's group (third season) - CLOSED I have five older sisters and no brothers, blessed with two daughters, and thank goodness a son that loves football ....yay...I love my sisters and daughters but nothing better then having a son around that enjoys the finer things in life like spitting and screaming at the TV when games are on, and other bodily functions not to be mentioned here.....lol
jdiis - 2012-01-10 10:51 PM I have 2 sisters, no brothers. I have 2 daughters, no sons. GIRLS RULE! Edited by bfwhitt 2012-01-10 9:59 PM |
| 2012-01-10 10:01 PM in reply to: #3942748 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (third season) - CLOSED 30 min swim, 30 min. strength training (not counted) Ernesto Congratulations!! I want to be like you when I grow up  - Gabe 10 days 21:47:08" - Chris 10 days, 15:06:45 - Mitch 10 days 13:10'00" - Carol 10 days 12:40'01" - Jen 10 days 12:02'54" - Scott 10 days 11:58'23" - Jackie 10 days 11:12'18" - Ernesto 10 days 10:17'10" - Rachel 10 days 10:03'31" - Joe P 10 days 10:01'33" - Barry 10 days 9:40'04" - Jim 10 days 8:27'16" ---------------------------------- - Elizabeth 9 days 9:55 - Charlotte 9 days 8:33'00" - Joe D 9 days 7:51'52" - Joyce 9 days 7:47:18" ----------------------------------- - Samy 8 days 4:59'43" ----------------------------- - Matthew 7 days 7:25'00" ----------------------------- - Bruce 6 days 6:36 07" --------------------------------- - Alfredo 5 days 2:59'17" ----------------------------- - Todd TX 4 Days 3:51'00" - William 4 days 3:12'02" - Todd 4 days 2:21'30" ----------------------------- - Mark H 3 days 2:00'11" - Leslie 3 days 1:52'00" |
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