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Ernesto's group (5th season) - Closed (Page 45)
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 2013-01-23 4:43 PM in reply to: #4543349 |
Extreme Veteran  576  |  Subject: RE: Ernesto's group (5th season) - ClosedMitch Swim 2 - Bike 13 - Run 18 - Rest 5 - Total 33 Time 26:38:13 Matthew Swim 5 - Bike 4 - Run 7 - Rest 0 - Total 16 Time 13:20:26 |
| 2013-01-23 5:53 PM in reply to: #4543349 |
Expert 1109   Guatemala | Subject: RE: Ernesto's group (5th season) - Closed Yesterday was my daughter's Bday so a day off. Today a 50 min dreadmill workout + 1500m swim Mitch Swim 2 - Bike 13 - Run 18 - Rest 5 - Total 33 Time 26:38:13 Jordan Swim 7 - Bike 4 - Run 5 - Rest 4 - Total 16 Time 10:25:07 |
| 2013-01-23 6:16 PM in reply to: #4543349 |
Veteran 173 Lees Summit | Subject: RE: Ernesto's group (5th season) - Closed Looks like Wednesday is turning out to be my rest day. Mitch Swim 2 - Bike 13 - Run 18 - Rest 5 - Total 33 Time 26:38:13 Trevor Swim 7 - Bike 14 - Run 11 - Rest 3 - Total 32 Time 31:56:48 Derek Swim 6 - Bike 9 - Run 12 - Rest 2 - Total 27 Time 23:25:00 Greg Swim 8 - Bike 10 - Run 8 - Rest 4 - Total 26 Time 28:08:00 Tiffany Swim 4 - Bike 11 - Run 11 - Rest - 3 Total 26 Time 22:29:28 Scott Swim 5 - Bike 11 - Run 10 - Rest 7 - Total 26 Time 14:40:00 Taylor Swim 4 - Bike 12 - Run 9 - Rest 8- Total 25 Time 23:00:30 Gabe Swim 6 - Bike 7 - Run 11 - Rest 5- Total 24 Time 31:11:00 Mark Z Swim 4- Bike 8 - Run 11 - Rest 3 - Total 23 Time 24:20:00 Chris M Swim 4 - Bike 6 - Run 11 - Rest 8 - Total 21 Time 16:46:00 Randy Swim 6 - Bike 5 - Run 10- Rest 5- Total 21 Time 15:45:00 Jim Swim 0 - Bike 11 - Run 9 - Rest 5 - Total 20 Time 17:28:53 Robert Swim 1 - Bike 9 - Run - 9 - Rest 4 - Total 19 Time 15:34:07 Joe Swim 5 - Bike 11 - Run 3 - Rest 4 - Total 19 Time 14:24:40 Barry Swim 4 - Bike 5 - Run 9 - Rest 5 - Total 18 Time 12:26:46 Mike Swim 3 - Bike 10 - Run 7 - Rest 3 - Total 18 Time 15:16:00 Ernesto Swim 3 - Bike 4 - Run 9 - Rest 9 - Total 16 Time 19:37:58 Matthew Swim 5 - Bike 4 - Run 7 - Rest 0 - Total 16 Time 13:20:26 Jordan Swim 7 - Bike 4 - Run 5 - Rest 4 - Total 16 Time 10:25:07 Charlotte Swim 2 - Bike 7 - Run 7 - Rest 4 - Total 16 (To Goal:17) Time 09:29:00 (To Goal:12:31) Jackie Swim 0 - Bike 1 - Run 14 - Rest 6 - Total 15 Time 23:14:26 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Juancho Swim 1 - Bike 6 - Run 8 - Rest 5 - Total 15 time 11:40:43 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Samy Swim 1 - Bike 0 - Run 12 - Rest 11 - Total 13 Time 11:01:31 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 James Swim 2 - Bike 4 - Run 2 - Rest 2 - Total 8 Time 04:13:51 John Swim 0 - Bike 4 - Run 3 - Rest 3 - Total 7 Time 06:23:42 Sammy Swim 1 - Bike 0 - Run 6 - Rest 1 - Total 6 Time 4:10:50 Chris P Swim 0 - Bike 0 - Run 5 - Rest 1 - Total 5 Time 5:36:47 Darcie Swim 2-Bike 3- Run 0- Rest 3- Total 5 Time 3:20:00 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Mark H Swim 0 - Bike 0 - Run 3 - Rest 2 - Total 2 Time 01:32:22 |
| 2013-01-23 6:21 PM in reply to: #4591849 |
| Subject: RE: Ernesto's group (5th season) - Closed |
| 2013-01-23 6:38 PM in reply to: #4543349 |
New user 60 | Subject: RE: Ernesto's group (5th season) - Closed 5 mile run to pick up my books and back Mitch Swim 2 - Bike 13 - Run 18 - Rest 5 - Total 33 Time 26:38:13 |
| 2013-01-23 6:41 PM in reply to: #4543349 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (5th season) - Closed Mitch Swim 2 - Bike 13 - Run 18 - Rest 5 - Total 33 Time 26:38:13 Trevor Swim 7 - Bike 14 - Run 11 - Rest 3 - Total 32 Time 31:56:48 Derek Swim 6 - Bike 9 - Run 12 - Rest 2 - Total 27 Time 23:25:00 Greg Swim 8 - Bike 10 - Run 8 - Rest 4 - Total 26 Time 28:08:00 Taylor Swim 4 - Bike 12 - Run 10 - Rest 8- Total 26 Time 23:45:30 Tiffany Swim 4 - Bike 11 - Run 11 - Rest - 3 Total 26 Time 22:29:28 Scott Swim 5 - Bike 11 - Run 11 - Rest 7 - Total 27 Time 15:11:00 Gabe Swim 6 - Bike 7 - Run 11 - Rest 5- Total 24 Time 31:11:00 Mark Z Swim 4- Bike 8 - Run 11 - Rest 3 - Total 23 Time 24:20:00 Chris M Swim 4 - Bike 6 - Run 11 - Rest 8 - Total 21 Time 16:46:00 Randy Swim 6 - Bike 5 - Run 10- Rest 5- Total 21 Time 15:45:00 Jim Swim 0 - Bike 11 - Run 9 - Rest 5 - Total 20 Time 17:28:53 Robert Swim 1 - Bike 9 - Run - 9 - Rest 4 - Total 19 Time 15:34:07 Joe Swim 5 - Bike 11 - Run 3 - Rest 4 - Total 19 Time 14:24:40 Barry Swim 4 - Bike 5 - Run 9 - Rest 5 - Total 18 Time 12:26:46 Mike Swim 3 - Bike 10 - Run 7 - Rest 3 - Total 18 Time 15:16:00 Ernesto Swim 3 - Bike 4 - Run 9 - Rest 9 - Total 16 Time 19:37:58 Matthew Swim 5 - Bike 4 - Run 7 - Rest 0 - Total 16 Time 13:20:26 Jordan Swim 7 - Bike 4 - Run 5 - Rest 4 - Total 16 Time 10:25:07 Charlotte Swim 2 - Bike 7 - Run 8 - Rest 4 - Total 17 (To Goal:16) Time 10:03:00 (To Goal:11:57) Jackie Swim 0 - Bike 1 - Run 14 - Rest 6 - Total 15 Time 23:14:26 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Juancho Swim 1 - Bike 6 - Run 8 - Rest 5 - Total 15 time 11:40:43 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Samy Swim 1 - Bike 0 - Run 12 - Rest 11 - Total 13 Time 11:01:31 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 James Swim 2 - Bike 4 - Run 2 - Rest 2 - Total 8 Time 04:13:51 John Swim 0 - Bike 4 - Run 3 - Rest 3 - Total 7 Time 06:23:42 Sammy Swim 1 - Bike 0 - Run 6 - Rest 1 - Total 6 Time 4:10:50 Chris P Swim 0 - Bike 0 - Run 5 - Rest 1 - Total 5 Time 5:36:47 Darcie Swim 2-Bike 3- Run 0- Rest 3- Total 5 Time 3:20:00 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Mark H Swim 0 - Bike 0 - Run 3 - Rest 2 - Total 2 Time 01:32:22 Run outside 31 mins on treadmill in the unheated barn. 4 degrees makes it count double, right? Dang it's cold!  |
| 2013-01-23 7:48 PM in reply to: #4543349 |
Member 146 | Subject: RE: Ernesto's group (5th season) - Closed 6 + miles on the treadmill and then straight to the pool for 30 minutes of drills. Mitch Swim 2 - Bike 13 - Run 18 - Rest 5 - Total 33 Time 26:38:13 |
| 2013-01-23 8:30 PM in reply to: #4543349 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed Lovely evening in Dallas, 73 degrees! So I went to do some bike intervals with friends. Mitch Swim 2 - Bike 13 - Run 18 - Rest 5 - Total 33 Time 26:38:13 |
| 2013-01-23 9:57 PM in reply to: #4591997 |
Member 48 Indianapolis, Indiana | Subject: RE: Ernesto's group (5th season) - Closed Too cold! Quick indoor spin. Mitch Swim 2 - Bike 13 - Run 18 - Rest 5 - Total 33 Time 26:38:13 |
| 2013-01-24 12:36 AM in reply to: #4592089 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (5th season) - Closed Interval run today. 8x1 min/2 min jog in between. And warmup and cool down etc. 7k total. Mitch Swim 2 - Bike 13 - Run 18 - Rest 5 - Total 33 Time 26:38:13 |
| 2013-01-24 4:45 AM in reply to: #4582901 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed dangremond - 2013-01-17 2:30 PM Reposting....Weekly Scheduling Question Below I've posted my current weekly format of workouts. The run schedule is pretty set in stone due to following a Hanson's designed run plan for a HM in mid-April. I've struggled scheduling the bike and swim around it. I want to swim three days and bike at least three days. I would like one of the bike workouts to be longer in nature (struggling if there should be intensity built into the long ride). Also figure one of the bike sessions should be easy, but not sure. Swimming, my starting point is 30 minutes but would like to build to 45 minutes and beyond to get volume higher. So, long and short - what is the optimal way to build cycling and swimming around my running schedule. I can do some swims at lunch but mainly have a window from 5:00 to 8:00 in the mornings to workout. Pool is 1 mile from home. Have at it! (The running plan is inputted through my HM date on my BT Calendar as planned workouts - anyone should be able to access it by going to my training blog). Current Weekly Pattern M: Run - Easy; Bike - Moderate/Hard T: Run - Track Intervals; Swim W: Rest Day Th: Run - Tempo; Bike - Easy? Fr: Run - Easy; Swim Sat: Bike - Long (Hard, Moderate, Easy?); Run - Easy Sun: Run - Long/Easy; Swim |
| 2013-01-24 8:48 AM in reply to: #4592237 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed This morning - 45 minutes on drainer (@ 70%-75% of CP, steady state ride), followed by 5.5 mile tempo run (1.5 WU, 2.5 @ HM pace, 1.5 CD), followed by 30 minutes in the pool. Now I'm hungry. Did have a GU gel before drainer, honey stinger chocolate waffle at end of drainer ride and drank GU Brew (Blueberry Pomengrante) throughout the ride and run. Wore my compression sleeves again. Becoming a believer in them for help with shin splints. Also have been icing pretty regularly in the evenings. Mitch Swim 3 - Bike 14 - Run 19 - Rest 5 - Total 36 Time 28:41:27 Edited by dangremond 2013-01-24 8:52 AM |
| 2013-01-24 9:31 AM in reply to: #4592547 |
Regular 789 | Subject: RE: Ernesto's group (5th season) - Closed dangremond - 2013-01-24 6:48 AM
Wore my compression sleeves again. Becoming a believer in them for help with shin splints. Also have been icing pretty regularly in the evenings.
Wow was a busy day for you. Seems I can never catch you in total workouts Interesting on the compression sleeves to relieve shin splints. Are you stretching your calves as well? Good mornings to keep your hamstrings loose? I can't explain a weight exercise I did but I would take one of the ankle straps and put it on my foot and while sitting on a bench with leg straight out, put my toes/foot up.
http://running.about.com/od/injuryprevention/ht/toeraises.htm is another way to do what I did a little bit differently. I hope they get better for you as I struggled for years with this. Now I have plantar fascitis which is a real pain even though I do different exercises to help it, still lingers. |
.| 2013-01-24 9:40 AM in reply to: #4592289 |
Regular 789 | Subject: RE: Ernesto's group (5th season) - Closed dangremond - 2013-01-24 2:45 AM dangremond - 2013-01-17 2:30 PM Reposting....Weekly Scheduling Question Below I've posted my current weekly format of workouts. The run schedule is pretty set in stone due to following a Hanson's designed run plan for a HM in mid-April. I've struggled scheduling the bike and swim around it. I want to swim three days and bike at least three days. I would like one of the bike workouts to be longer in nature (struggling if there should be intensity built into the long ride). Also figure one of the bike sessions should be easy, but not sure. Swimming, my starting point is 30 minutes but would like to build to 45 minutes and beyond to get volume higher. So, long and short - what is the optimal way to build cycling and swimming around my running schedule. I can do some swims at lunch but mainly have a window from 5:00 to 8:00 in the mornings to workout. Pool is 1 mile from home. Have at it! (The running plan is inputted through my HM date on my BT Calendar as planned workouts - anyone should be able to access it by going to my training blog). Current Weekly Pattern M: Run - Easy; Bike - Moderate/Hard T: Run - Track Intervals; Swim W: Rest Day Th: Run - Tempo; Bike - Easy? Fr: Run - Easy; Swim Sat: Bike - Long (Hard, Moderate, Easy?); Run - Easy Sun: Run - Long/Easy; Swim Well swim at lunch to break things up. The way my schedule works for me is to swim at lunch. If you are wanting to become faster at swimming you should probably schedule the swim when you are fresh and the run afterwards. If the run is what you are wanting to concentrate on now, well run first and do a recovery swim. Your plan doesn't look too bad really considering you are training for a HM. Running everyday with some mix of bike and swim in there. Could you change it up for one day and do bike/swim with no run? Maybe like Friday Bike/Swim and Sat Bike Moderate, Run easy. That might be what I would change up. |
| 2013-01-24 9:40 AM in reply to: #4592289 |
Expert 4759 Middle River, Maryland Silver member | Subject: RE: Ernesto's group (5th season) - Closed dangremond - 2013-01-24 5:45 AM dangremond - 2013-01-17 2:30 PM Reposting....Weekly Scheduling Question Below I've posted my current weekly format of workouts. The run schedule is pretty set in stone due to following a Hanson's designed run plan for a HM in mid-April. I've struggled scheduling the bike and swim around it. I want to swim three days and bike at least three days. I would like one of the bike workouts to be longer in nature (struggling if there should be intensity built into the long ride). Also figure one of the bike sessions should be easy, but not sure. Swimming, my starting point is 30 minutes but would like to build to 45 minutes and beyond to get volume higher. So, long and short - what is the optimal way to build cycling and swimming around my running schedule. I can do some swims at lunch but mainly have a window from 5:00 to 8:00 in the mornings to workout. Pool is 1 mile from home. Have at it! (The running plan is inputted through my HM date on my BT Calendar as planned workouts - anyone should be able to access it by going to my training blog). Current Weekly Pattern M: Run - Easy; Bike - Moderate/Hard T: Run - Track Intervals; Swim W: Rest Day Th: Run - Tempo; Bike - Easy? Fr: Run - Easy; Swim Sat: Bike - Long (Hard, Moderate, Easy?); Run - Easy Sun: Run - Long/Easy; Swim Looking at your schedule (which I think is very solid), you have two basic limiters: 1) you want to maintain your 6-day per week running schedule, and 2) save for maybe some swimming, you almost have to do some kind of brick on all of your morning workouts if you want to do more than one (as opposed to a morning/evening combo). Based on your intended frequency (3/3-4/6), that gives you 12-13 total workouts a week, basically two/day of when you train. I think at that point you need to decide which workout is priority for that day. Given your short-term goal of the HM, obviously running will probably take precedence on Tues, Thurs, and Sun, which are your harder run days. I would swim at lunch on those days, starting where you are at 30 min and increase as much as time allows. If you have a solid 45 min session 3x/week you should be able to get into the 7K yards/week range which is a decent volume. The other three days I would focus on the bike and use the runs to either warm-up or as a brick. If you want to have one "swim-focused" day, then flip a bike and swim as you have above and go to the pool in the morning for a long swim and an easy run. For your bike workouts, probably one hard session (preceded or followed by your easiest run of the week), one moderate session, and one long session mostly easy but with some intervals. One thing you'll need to be careful of is (and this is completely based on my assumption that the April HM is priority) not to cook your legs on the bike and not be able to have a productive hard run session the next day. Hope this helps...I've spent a considerable amount of time planning (and lots of time adjusting) my training schedule based on my time constraints, goals, and desire to stay relatively uninjured, so I get it!!! |
| 2013-01-24 10:20 AM in reply to: #4592663 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed spie34 - 2013-01-24 10:31 AM dangremond - 2013-01-24 6:48 AM
Wore my compression sleeves again. Becoming a believer in them for help with shin splints. Also have been icing pretty regularly in the evenings.
Wow was a busy day for you. Seems I can never catch you in total workouts Interesting on the compression sleeves to relieve shin splints. Are you stretching your calves as well? Good mornings to keep your hamstrings loose? I can't explain a weight exercise I did but I would take one of the ankle straps and put it on my foot and while sitting on a bench with leg straight out, put my toes/foot up.
http://running.about.com/od/injuryprevention/ht/toeraises.htm is another way to do what I did a little bit differently. I hope they get better for you as I struggled for years with this. Now I have plantar fascitis which is a real pain even though I do different exercises to help it, still lingers. I can hear your breathing and footsteps as you're tracking me down on the final leg of the race.... I have a host of exercises related to a Tibialis Posterior Tendon issue that I have been negligent in doing regularly (I had tendon issue on top of stress fracture in June 2012). I need to get off my a$$ and make it part of my evening routine. I think those same exercises will help stretch and strengthen the tendons and connective tissue related to the shin splints. |
| 2013-01-24 12:05 PM in reply to: #4543349 |
Expert 4759 Middle River, Maryland Silver member | Subject: RE: Ernesto's group (5th season) - Closed 15 degrees out and I'm a wimp, so 60 minutes on the tready... Mitch Swim 3 - Bike 14 - Run 19 - Rest 5 - Total 36 Time 28:41:27 |
| 2013-01-24 12:17 PM in reply to: #4592663 |
Expert 4759 Middle River, Maryland Silver member | Subject: RE: Ernesto's group (5th season) - Closed spie34 - 2013-01-24 10:31 AM Wow was a busy day for you. Seems I can never catch you in total workouts Yeah, seriously...nothing like posting a sprint tri before breakfast. |
| 2013-01-24 12:47 PM in reply to: #4592980 |
Expert 2811 | Subject: RE: Ernesto's group (5th season) - Closed 48:43 Runch on the deadmill. Still recovering from last weekend. HR was all over the place had a horrible time getting tempo Mitch Swim 3 - Bike 14 - Run 19 - Rest 5 - Total 36 Time 28:41:27 Edited by JBacarella 2013-01-24 12:48 PM |
| 2013-01-24 12:51 PM in reply to: #4592980 |
Expert 2811 | Subject: RE: Ernesto's group (5th season) - Closed jmhpsu93 - 2013-01-24 12:05 PM 15 degrees out and I'm a wimp, so 60 minutes on the tready... I have been a wimp all winter, I have not wanted to run outside under 30F this year. This week being in the single digits, forget it. |
| 2013-01-24 12:56 PM in reply to: #4593002 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed jmhpsu93 - 2013-01-24 1:17 PM spie34 - 2013-01-24 10:31 AM Wow was a busy day for you. Seems I can never catch you in total workouts Yeah, seriously...nothing like posting a sprint tri before breakfast. As I was finishing up swim I was thinking, "too bad I didn't have enough time to do 24 on the bike and an extra 450 in the pool....it would have been my first Olympic (*sort of*). |
| 2013-01-24 1:19 PM in reply to: #4593083 |
Expert 2811 | Subject: RE: Ernesto's group (5th season) - Closed dangremond - 2013-01-24 12:56 PM jmhpsu93 - 2013-01-24 1:17 PM spie34 - 2013-01-24 10:31 AM Wow was a busy day for you. Seems I can never catch you in total workouts Yeah, seriously...nothing like posting a sprint tri before breakfast. As I was finishing up swim I was thinking, "too bad I didn't have enough time to do 24 on the bike and an extra 450 in the pool....it would have been my first Olympic (*sort of*). Mitch with the training you have been putting in, you could do an Olympic as your warm-up |
| 2013-01-24 2:12 PM in reply to: #4543349 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed Another runch, trying to pack workouts in the middle of incredibly busy days... Mitch Swim 3 - Bike 14 - Run 19 - Rest 5 - Total 36 Time 28:41:27
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| 2013-01-24 4:20 PM in reply to: #4543349 |
New user 669 Madrid | Subject: RE: Ernesto's group (5th season) - Closed 30 min swim and 30 min run after work, starting to do 2 workouts on the same day (brick training?) |
| 2013-01-24 6:28 PM in reply to: #4593075 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed JBacarella - 2013-01-24 1:51 PM I've been the same, for last winter being so mild, I've had no interest in dealing with the real cold.jmhpsu93 - 2013-01-24 12:05 PM 15 degrees out and I'm a wimp, so 60 minutes on the tready... I have been a wimp all winter, I have not wanted to run outside under 30F this year. This week being in the single digits, forget it. Edited by dangremond 2013-01-24 6:32 PM |
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