Ernesto's group (third season) - CLOSED (Page 49)

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2012-01-13 8:29 PM
in reply to: #3942748

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1000100
Guatemala
Subject: RE: Ernesto's group (third season) - CLOSED

I went straight from the farm to the gym and was able to get a 1 hr swim (2800 mts), now off to date night Wink.  I also like the term "runch"!  Good luck Matthew tomorrow on your Sprint tri and remember to enjoy it!

- Gabe 13 days 27:38:21" 

- Carol 13 days 17:33'50"

- Mitch 13 days 16:45'00" 
- Rachel 13 days 14:57'15" 
- Jen 13 days 14:45'25"
- Scott 13 days 13:56'00" 
- Joe P 13 days 13:14'34" 
- Ernesto 13 days 12:58'56" 
- Jim 13 days 10:47'48"

-------------------------------
- Chris 12 days 17:05:06 
- Scott 12 days 13:13'59" 
- Jackie 12 days 12:43'52" 
- Barry 12 days 11:03'20" 
- Samy 12 days 7:49'20" 
------------------------------ 
- Charlotte 11 days 10:18'00"  
-Joyce 11 days 9:44:37" 

- Joe D 10 days 9:20'12" 
--------------------------------- 
- Elizabeth 10 days 10:25 
- Joyce 10 days 8:37:18" 

---------------------------------- 
- Matthew 9 days 8:25'00" 
----------------------------- 
- Bruce 7 days 7:33 07" 
--------------------------------- 
- William 6 days 5:01'15" 
- Mark H 6 days 4:33'11 
--------------------------------- 
- Alfredo 5 days 2:59'17" 
----------------------------- 
- Todd TX 4 Days 3:51'00" 
- Todd 4 days 2:21'30" 
----------------------------- 
- Leslie 3 days 1:52'00

2012-01-13 8:47 PM
in reply to: #3987642

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Master
1780
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Boynton Beach, FL
Subject: RE: Ernesto's group (third season) - CLOSED

Good luck Mathew! Have fun, and kick some behind!

 

2012-01-13 9:37 PM
in reply to: #3989625

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Subject: RE: Ernesto's group (third season) - CLOSED

I did a quick 30 on the bike trainer.

- Gabe 13 days 27:38:21"

- Carol 13 days 17:33'50"

- Mitch 13 days 16:45'00"
- Rachel 13 days 14:57'15"
- Jen 13 days 14:45'25"
- Scott 13 days 13:56'00"
- Joe P 13 days 13:14'34"
- Ernesto 13 days 12:58'56"
- Jim 13 days 11:17'48"

-------------------------------
- Chris 12 days 17:05:06
- Scott 12 days 13:13'59"
- Jackie 12 days 12:43'52"
- Barry 12 days 11:03'20"
- Samy 12 days 7:49'20"
------------------------------
- Charlotte 11 days 10:18'00" 
-Joyce 11 days 9:44:37"

- Joe D 10 days 9:20'12"
---------------------------------
- Elizabeth 10 days 10:25
- Joyce 10 days 8:37:18"

----------------------------------
- Matthew 9 days 8:25'00"
-----------------------------
- Bruce 7 days 7:33 07"
---------------------------------
- William 6 days 5:01'15"
- Mark H 6 days 4:33'11
---------------------------------
- Alfredo 5 days 2:59'17"
-----------------------------
- Todd TX 4 Days 3:51'00"
- Todd 4 days 2:21'30"
-----------------------------
- Leslie 3 days 1:52'00

2012-01-13 10:08 PM
in reply to: #3989285

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Regular
200
100100
Colorado Springs
Subject: RE: Ernesto's group (third season) - CLOSED
ernestov - 2012-01-14 3:00 PM
scottputnam - 2012-01-13 3:54 PM

Today's workout was the same as Wednesday:  8 x 1 min hills @ 2 min active recovery.  4.92 miles in 42 minutes in total.

 

Hey Scott, what are your riding plans for the summer? It seems that long rides is the missing piece of your training. Of course, you're going through a brutal winter and the drainer is not the best place to put anything over 2 hours...

Ernesto,
As you've gathered, we are in a run focus phase right now using swimming and cycling as cross training to get ready for our 10k at the end of March.  Starting the beginning of April, we'll be on our half IM plan which will start with 2 hour rides and build up to a max long ride of 3 hr 45 min before we start our taper for the Boulder IM 70.3 in early August.  The cycling here on base is pretty amazing and we'll be hitting that once we hit spring. 

But in the meantime, we'll be doing a 2 hour indoor trainer aerobic workout tomorrow.

 

2012-01-13 10:25 PM
in reply to: #3942748

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Maple Grove, MN
Subject: RE: Ernesto's group (third season) - CLOSED
8 mile easy run. No foxes today. 1:14:21.


- Gabe 13 days 27:38:21"
- Chris 13 days 18:19:27
- Carol 13 days 17:33'50"
- Mitch 13 days 16:45'00"
- Rachel 13 days 14:57'15"
- Jen 13 days 14:45'25"
- Scott 13 days 13:56'00"
- Joe P 13 days 13:14'34"
- Ernesto 13 days 12:58'56"
- Jim 13 days 11:17'48"
-------------------------------
- Scott 12 days 13:13'59"
- Jackie 12 days 12:43'52"
- Barry 12 days 11:03'20"
- Samy 12 days 7:49'20"
------------------------------
- Charlotte 11 days 10:18'00"
-Joyce 11 days 9:44:37"
- Joe D 10 days 9:20'12"
---------------------------------
- Elizabeth 10 days 10:25
- Joyce 10 days 8:37:18"
----------------------------------
- Matthew 9 days 8:25'00"
-----------------------------
- Bruce 7 days 7:33 07"
---------------------------------
- William 6 days 5:01'15"
- Mark H 6 days 4:33'11
---------------------------------
- Alfredo 5 days 2:59'17"
-----------------------------
- Todd TX 4 Days 3:51'00"
- Todd 4 days 2:21'30"
-----------------------------
- Leslie 3 days 1:52'00
2012-01-13 10:46 PM
in reply to: #3942748

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Colorado Springs
Subject: RE: Ernesto's group (third season) - CLOSED

Matthew-Good luck and enjoy it!!!!

 

As for the Garmin beeping when the HR goes up, Scott and I can hear it just fine.  We where "Yur Bud" headphones.  They have great sound and are fitted to you ear size so they don't fall out (a problem I always had)!  It allows just enough ambient noise in to hear the watch or a mountain bike coming from behind.  We don't have the high end version and ours work great.  

As for HR when cycling...  Ernesto, I've mentioned the Threshold test I did and it but my aerobic zone at 146-153 (my MAF falls within that if I add 5),  and I can keep it in that range during aerobic training....  I'm pushing to do it but I can maintain it throughout the trainer sessions.  



Edited by jenputnam 2012-01-13 10:50 PM

2012-01-13 11:07 PM
in reply to: #3942748

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Expert
1255
10001001002525
Philadelphia, Pennsylvania
Subject: RE: Ernesto's group (third season) - CLOSED

I'm in PA.  Snowing and 19 degrees. 

- Gabe 13 days 27:38:21"
- Chris 13 days 18:19:27
- Carol 13 days 17:33'50"
- Mitch 13 days 16:45'00"
- Jackie 13 days 15:30'25"
- Rachel 13 days 14:57'15"
- Jen 13 days 14:45'25"
- Scott 13 days 13:56'00" 
- Joe P 13 days 13:14'34" 
- Ernesto 13 days 12:58'56"
- Jim 13 days 11:17'48"
-------------------------------
- Scott 12 days 13:13'59" 
- Barry 12 days 11:03'20" 
- Samy 12 days 7:49'20" 
------------------------------ 
- Charlotte 11 days 10:18'00"  
-Joyce 11 days 9:44:37"
- Joe D 10 days 9:20'12" 
--------------------------------- 
- Elizabeth 10 days 10:25 
- Joyce 10 days 8:37:18" 
----------------------------------
- Matthew 9 days 8:25'00" 
----------------------------- 
- Bruce 7 days 7:33 07" 
--------------------------------- 
- William 6 days 5:01'15" 
- Mark H 6 days 4:33'11 
--------------------------------- 
- Alfredo 5 days 2:59'17" 
----------------------------- 
- Todd TX 4 Days 3:51'00" 
- Todd 4 days 2:21'30" 
----------------------------- 
- Leslie 3 days 1:52'00



Edited by jdiis 2012-01-13 11:08 PM
2012-01-13 11:25 PM
in reply to: #3989752

Subject: RE: Ernesto's group (third season) - CLOSED

Another Master's swim class in am and then 30 minute run before going on call.  My HR threshold is 126.  i am sure this has been asked before but for me to keep my HR 126 or less I have to walk for brief period of time.  Is that o.k.???

- Gabe 13 days 27:38:21"
- Chris 13 days 18:19:27
- Carol 13 days 17:33'50"
- Mitch 13 days 16:45'00"
- Jackie 13 days 15:30'25"
- Rachel 13 days 14:57'15"
- Jen 13 days 14:45'25"
- Scott 13 days 13:56'00" 
- Joe P 13 days 13:14'34" 
- Ernesto 13 days 12:58'56"
- Jim 13 days 11:17'48"
-------------------------------
- Scott 12 days 13:13'59" 

Charlotte 12 days 11:28'00"   
- Barry 12 days 11:03'20" 
- Samy 12 days 7:49'20" 
------------------------------ 
- 
-Joyce 11 days 9:44:37"
- Joe D 10 days 9:20'12" 
--------------------------------- 
- Elizabeth 10 days 10:25 
- Joyce 10 days 8:37:18" 
----------------------------------
- Matthew 9 days 8:25'00" 
----------------------------- 
- Bruce 7 days 7:33 07" 
--------------------------------- 
- William 6 days 5:01'15" 
- Mark H 6 days 4:33'11 
--------------------------------- 
- Alfredo 5 days 2:59'17" 
----------------------------- 
- Todd TX 4 Days 3:51'00" 
- Todd 4 days 2:21'30" 
----------------------------- 
- Leslie 3 days 1:52'00

2012-01-14 5:56 AM
in reply to: #3942748

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Master
1780
1000500100100252525
Boynton Beach, FL
Subject: RE: Ernesto's group (third season) - CLOSED

10.5 mile ride @40'05". Nice 15 mph headwinds. How come it always feels they are against you even when doing a 180 degree turn?

- Gabe 13 days 27:38:21"
- Chris 13 days 18:19:27
- Carol 13 days 17:33'50"
- Mitch 13 days 16:45'00"
- Jackie 13 days 15:30'25"
- Rachel 13 days 14:57'15"
- Jen 13 days 14:45'25"
- Scott 13 days 13:56'00" 
- Joe P 13 days 13:14'34" 
- Ernesto 13 days 12:58'56"
- Jim 13 days 11:17'48"
- Samy 13 days 8:29'25" 
-------------------------------
- Scott 12 days 13:13'59" 
- Charlotte 12 days 11:28'00"   
- Barry 12 days 11:03'20" 
------------------------------ 
- Joyce 11 days 9:44:37"
- Joe D 10 days 9:20'12" 
--------------------------------- 
- Elizabeth 10 days 10:25 
- Joyce 10 days 8:37:18" 
----------------------------------
- Matthew 9 days 8:25'00" 
----------------------------- 
- Bruce 7 days 7:33 07" 
--------------------------------- 
- William 6 days 5:01'15" 
- Mark H 6 days 4:33'11 
--------------------------------- 
- Alfredo 5 days 2:59'17" 
----------------------------- 
- Todd TX 4 Days 3:51'00" 
- Todd 4 days 2:21'30" 
----------------------------- 
- Leslie 3 days 1:52'00
2012-01-14 6:31 AM
in reply to: #3989767

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Master
2238
200010010025
Dallas
Subject: RE: Ernesto's group (third season) - CLOSED
charlotte hobbs - 2012-01-13 11:25 PM

Another Master's swim class in am and then 30 minute run before going on call.  My HR threshold is 126.  i am sure this has been asked before but for me to keep my HR 126 or less I have to walk for brief period of time.  Is that o.k.???

That probably means that your aerobic capacity is diminished, yes, walking is fine. It won't be for long anyway.

2012-01-14 6:32 AM
in reply to: #3989842

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Member
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252525
South Jersey
Subject: RE: Ernesto's group (third season) - CLOSED
Samyg - 2012-01-14 6:56 AM

10.5 mile ride @40'05". Nice 15 mph headwinds. How come it always feels they are against you even when doing a 180 degree turn?

Funny you should mention this, I just read this article last night:

 

UNIVERSAL TRUTH OF CYCLING #3:HEADWIND BOTH WAYS.

I’m an optimist. Let’s just get that straight right now. When I head out on a windy day I deal with the headwinds knowing that I’ll reap the benefits after the turnaround with that nice, robust tailwind, right?

Then there are days that challenge my sunny disposition.

As soon as you change directions, the wind decides to do the same. Yep, few things more lame than pedaling downhill.

How the hell does this happen? How is this even possible? How is it that some winds have sentience? How is it that some winds are not only able to track my ride like a thinking being, but do it like a truly evil thinking being?   

Call them “Headwind Both Ways Days,” call them “M.C. Escher Rides (uphill both ways),” call them what you will, but I call them deeply unfair.

Perhaps someday one of us will experience the opposite. The ride that only exists in myth. The “Tailwind Both Ways” ride. One can dream.

http://18milesperhour.tumblr.com/universaltruthsofcycling

 

2012-01-14 6:41 AM
in reply to: #3989842

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Master
2238
200010010025
Dallas
Subject: RE: Ernesto's group (third season) - CLOSED
Samyg - 2012-01-14 5:56 AM

10.5 mile ride @40'05". Nice 15 mph headwinds. How come it always feels they are against you even when doing a 180 degree turn?

Welcome to the world of cycling and its number one frustration, the wind. Roadies battle the wind hiding in the peloton and rotating the front (nobody gets to be there for longer than 30 seconds). Look at this video:

http://www.youtube.com/watch?v=mhI8gWurWNQ&feature=related

We don't get that so much, except some group riding that I HIGHLY recommend to everybody here.

The trick for "fighting" the wind is exactly the opposite, don't fight it. Keep a high cadence, easy gear, relax your shoulders, tuck in and keep the heart rate low.

2012-01-14 7:16 AM
in reply to: #3989735

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Somewhere in the Swamps of Philly
Subject: RE: Ernesto's group (third season) - CLOSED
jenputnam - 2012-01-13 11:46 PM

Matthew-Good luck and enjoy it!!!!

 

As for the Garmin beeping when the HR goes up, Scott and I can hear it just fine.  We where "Yur Bud" headphones.  They have great sound and are fitted to you ear size so they don't fall out (a problem I always had)!  It allows just enough ambient noise in to hear the watch or a mountain bike coming from behind.  We don't have the high end version and ours work great.  

As for HR when cycling...  Ernesto, I've mentioned the Threshold test I did and it but my aerobic zone at 146-153 (my MAF falls within that if I add 5),  and I can keep it in that range during aerobic training....  I'm pushing to do it but I can maintain it throughout the trainer sessions.  

X2 on the Yur Buds.  But, the sizing is very specific.  The set that I bought came with two sizes (#4 and #7) and neither ones worked until I went to a marathon expo and spoke with the Yur Bud rep. Turns out the right size for me was #8.  The rep told me to email customer service and sure enough a new set was sent out days later at no charge.  They work like a charm and in all conditions.

2012-01-14 7:29 AM
in reply to: #3989842

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Master
3022
20001000
Subject: RE: Ernesto's group (third season) - CLOSED

Today: 2:00 Trainer Ride (MS 2' at 20' Power with 2' recoveries for 20'; followed by 3 15' intervals at 75% FTP with 15' recoveries); 20' run on treadmill, sprinkled in 4 20" striders at 7:30 pace,

 

- Mitch 14 days 19:05'00"

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

- Gabe 13 days 27:38:21" 
- Chris 13 days 18:19:27 
- Carol 13 days 17:33'50" 
- Jackie 13 days 15:30'25"
- Rachel 13 days 14:57'15" 
- Jen 13 days 14:45'25" 
- Scott 13 days 13:56'00"  
- Joe P 13 days 13:14'34"  
- Ernesto 13 days 12:58'56" 
- Jim 13 days 11:17'48" 
- Samy 13 days 8:29'25"  
------------------------------- 
- Scott 12 days 13:13'59" 
- Charlotte 12 days 11:28'00"   
- Barry 12 days 11:03'20"  
------------------------------  
- Joyce 11 days 9:44:37" 
- Joe D 10 days 9:20'12"  
---------------------------------  
- Elizabeth 10 days 10:25  
- Joyce 10 days 8:37:18"  
---------------------------------- 
- Matthew 9 days 8:25'00"  
-----------------------------  
- Bruce 7 days 7:33 07"  
---------------------------------  
- William 6 days 5:01'15"  
- Mark H 6 days 4:33'11  
---------------------------------  
- Alfredo 5 days 2:59'17"  
-----------------------------  
- Todd TX 4 Days 3:51'00"  
- Todd 4 days 2:21'30"  
-----------------------------  
- Leslie 3 days 1:52'00

2012-01-14 8:00 AM
in reply to: #3989918

Subject: RE: Ernesto's group (third season) - CLOSED

If we want to read, all the posts in our mentoring group that have discussed Maffetone is their a way to search just those postings.  i have tried the search function but although postings are listed when you click on individual posts you end up at last page (page 61).

thanks

2012-01-14 8:10 AM
in reply to: #3942748

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Chicago, Illinois
Subject: RE: Ernesto's group (third season) - CLOSED
33:50" in the pool yesterday with breathing drills.

- Mitch 14 days 19:05'00"

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

- Gabe 13 days 27:38:21"
- Chris 13 days 18:19:27
- Carol 13 days 17:33'50"
- Jackie 13 days 15:30'25"
- Rachel 13 days 14:57'15"
- Jen 13 days 14:45'25"
- Scott 13 days 13:56'00"
- Joe P 13 days 13:14'34"
- Ernesto 13 days 12:58'56"
- Barry 13 days 11:37'10"
- Jim 13 days 11:17'48"
- Samy 13 days 8:29'25"
-------------------------------
- Scott 12 days 13:13'59"
- Charlotte 12 days 11:28'00"
------------------------------
- Joyce 11 days 9:44:37"
- Joe D 10 days 9:20'12"
---------------------------------
- Elizabeth 10 days 10:25
- Joyce 10 days 8:37:18"
----------------------------------
- Matthew 9 days 8:25'00"
-----------------------------
- Bruce 7 days 7:33 07"
---------------------------------
- William 6 days 5:01'15"
- Mark H 6 days 4:33'11
---------------------------------
- Alfredo 5 days 2:59'17"
-----------------------------
- Todd TX 4 Days 3:51'00"
- Todd 4 days 2:21'30"
-----------------------------
- Leslie 3 days 1:52'00


Edited by baurryman 2012-01-14 8:12 AM

2012-01-14 8:18 AM
in reply to: #3989126

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Veteran
419
100100100100
clayton
Subject: RE: Ernesto's group (third season) - CLOSED

chris2533 - 2012-01-13 3:42 PM Of course, "runch" is also what Scooby-Doo eats in the middle of the day.

Too funny Chris - you made my weekend!!

2012-01-14 11:18 AM
in reply to: #3987997

Subject: RE: Ernesto's group (third season) - CLOSED
Day 7/14 of carbohydrate test.  I think there is no question i am carbohydrate intolerant but i will complete 14 days.  how have others made transistion from 2 week test to new nutrition plans?   I hope my weight loss will continue.  i feel great!

Competitor

Current weight% change
Mitch161.5 -1.76%
Chris164.6-3.63%
Jen114.6-2.88%
Jim172 -2.27%
Ernesto178-3.47% 
Rachel79.5kg -2.09%
ToddTx213 -0.93%
Todd212-.99%
Gabe160.2-2.44%
Joyce128-1.69%
Charlotte 138.8 -2.9%
Barry213.5-1.00
2012-01-14 1:08 PM
in reply to: #3989962

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Expert
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1000100100100100252525
Somewhere in the Swamps of Philly
Subject: RE: Ernesto's group (third season) - CLOSED

37' in the pool followed by an easy 30' on the treadmill.

- Mitch 14 days 19:05'00" 
- Joe P 14 days  14:21'34
---------------------------------- 

- Gabe 13 days 27:38:21" 
- Chris 13 days 18:19:27 
- Carol 13 days 17:33'50" 
- Jackie 13 days 15:30'25" 
- Rachel 13 days 14:57'15" 
- Jen 13 days 14:45'25" 
- Scott 13 days 13:56'00"  
- Ernesto 13 days 12:58'56" 
- Barry 13 days 11:37'10" 
- Jim 13 days 11:17'48" 
- Samy 13 days 8:29'25" 
------------------------------- 
- Scott 12 days 13:13'59" 
- Charlotte 12 days 11:28'00" 
------------------------------ 
- Joyce 11 days 9:44:37" 
- Joe D 10 days 9:20'12" 
--------------------------------- 
- Elizabeth 10 days 10:25 
- Joyce 10 days 8:37:18" 
---------------------------------- 
- Matthew 9 days 8:25'00" 
----------------------------- 
- Bruce 7 days 7:33 07" 
--------------------------------- 
- William 6 days 5:01'15" 
- Mark H 6 days 4:33'11 
--------------------------------- 
- Alfredo 5 days 2:59'17" 
----------------------------- 
- Todd TX 4 Days 3:51'00" 
- Todd 4 days 2:21'30" 
----------------------------- 
- Leslie 3 days 1:52'00 

 

2012-01-14 1:16 PM
in reply to: #3942748

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Expert
1109
1000100
Guatemala
Subject: RE: Ernesto's group (third season) - CLOSED

Just finished a good long bike ride for 3:23:21, 59.80Mi at 17.6 avg Mi/hr.  I'm now tired so I will be relaxing in the beach with some nice cold beers!  Have a great weekend everyone!

- Gabe 14 days 31:02:15" 

- Mitch 14 days 19:05'00" 
- Joe P 14 days  14:21'34
---------------------------------- 

- Chris 13 days 18:19:27 
- Carol 13 days 17:33'50" 
- Jackie 13 days 15:30'25" 
- Rachel 13 days 14:57'15" 
- Jen 13 days 14:45'25" 
- Scott 13 days 13:56'00"  
- Ernesto 13 days 12:58'56" 
- Barry 13 days 11:37'10" 
- Jim 13 days 11:17'48" 
- Samy 13 days 8:29'25" 
------------------------------- 
- Scott 12 days 13:13'59" 
- Charlotte 12 days 11:28'00" 
------------------------------ 
- Joyce 11 days 9:44:37" 
- Joe D 10 days 9:20'12" 
--------------------------------- 
- Elizabeth 10 days 10:25 
- Joyce 10 days 8:37:18" 
---------------------------------- 
- Matthew 9 days 8:25'00" 
----------------------------- 
- Bruce 7 days 7:33 07" 
--------------------------------- 
- William 6 days 5:01'15" 
- Mark H 6 days 4:33'11 
--------------------------------- 
- Alfredo 5 days 2:59'17" 
----------------------------- 
- Todd TX 4 Days 3:51'00" 
- Todd 4 days 2:21'30" 
----------------------------- 
- Leslie 3 days 1:52'00 

2012-01-14 2:29 PM
in reply to: #3942748

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Veteran
445
10010010010025
Chicago, Illinois
Subject: RE: Ernesto's group (third season) - CLOSED
6 miles was as much of a long run I felt like doing at 17 degrees but a peaceful and enjoyable run it was.

- Gabe 14 days 31:02:15"

- Mitch 14 days 19:05'00"
- Joe P 14 days 14:21'34
- Barry 14 days 12:54'38"
----------------------------------

- Chris 13 days 18:19:27
- Carol 13 days 17:33'50"
- Jackie 13 days 15:30'25"
- Rachel 13 days 14:57'15"
- Jen 13 days 14:45'25"
- Scott 13 days 13:56'00"
- Ernesto 13 days 12:58'56"
- Jim 13 days 11:17'48"
- Samy 13 days 8:29'25"
-------------------------------
- Scott 12 days 13:13'59"
- Charlotte 12 days 11:28'00"
------------------------------
- Joyce 11 days 9:44:37"
- Joe D 10 days 9:20'12"
---------------------------------
- Elizabeth 10 days 10:25
- Joyce 10 days 8:37:18"
----------------------------------
- Matthew 9 days 8:25'00"
-----------------------------
- Bruce 7 days 7:33 07"
---------------------------------
- William 6 days 5:01'15"
- Mark H 6 days 4:33'11
---------------------------------
- Alfredo 5 days 2:59'17"
-----------------------------
- Todd TX 4 Days 3:51'00"
- Todd 4 days 2:21'30"
-----------------------------
- Leslie 3 days 1:52'00


2012-01-14 2:45 PM
in reply to: #3990316

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Member
83
252525
South Jersey
Subject: RE: Ernesto's group (third season) - CLOSED
Updating for today and yesterday.  Short swim (got the minimum in) yesterday and nice 9 m. jog today.  The temp's dropped here last night by 20 degrees.  Took my lungs about 3 miles before I felt like I could breath normal. 
 
Ernesto~ You asked a few pages ago about seeing improvements.  I'm not jogging any faster at MAF but I went from 5 mile base to 9.  I felt like I could have kept going but didn't want to pack on too many miles too soon.  How do I know when I'm ready to add some speed training into my routine? 
 

- Gabe 14 days 31:02:15" 

- Mitch 14 days 19:05'00" 
- Joe P 14 days  14:21'34

- Barry 14 days 12:54'38"

- Joyce 14 days 12:42:33"
---------------------------------- 
- Chris 13 days 18:19:27 
- Carol 13 days 17:33'50" 
- Jackie 13 days 15:30'25" 
- Rachel 13 days 14:57'15" 
- Jen 13 days 14:45'25" 
- Scott 13 days 13:56'00"  
- Ernesto 13 days 12:58'56" 
- Barry 13 days 11:37'10" 
- Jim 13 days 11:17'48" 
- Samy 13 days 8:29'25" 
------------------------------- 
- Scott 12 days 13:13'59" 
- Charlotte 12 days 11:28'00" 
------------------------------ 
- Joe D 10 days 9:20'12" 
- Elizabeth 10 days 10:25 
---------------------------------- 
- Matthew 9 days 8:25'00" 
----------------------------- 
- Bruce 7 days 7:33 07" 
--------------------------------- 
- William 6 days 5:01'15" 
- Mark H 6 days 4:33'11 
--------------------------------- 
- Alfredo 5 days 2:59'17" 
----------------------------- 
- Todd TX 4 Days 3:51'00" 
- Todd 4 days 2:21'30" 
----------------------------- 
- Leslie 3 days 1:52'00 



Edited by JulDee 2012-01-14 2:46 PM
2012-01-14 3:18 PM
in reply to: #3990378

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Master
2238
200010010025
Dallas
Subject: RE: Ernesto's group (third season) - CLOSED
Today I put a hilly ride, 76.95 miles in 4:55'54". Leg crushing hills, a new route that I haven't done before. I can't believe it, we have "Texas Mountains"! Very choppy hills, with some serious grades (up to 20%) but none of them longer than a mile. I suffered, exactly what I needed.

- Gabe 14 days 31:02:15" 

- Mitch 14 days 19:05'00" 

- Ernesto 14 days 17:54'50"

- Joe P 14 days  14:21'34

- Barry 14 days 12:54'38"

- Joyce 14 days 12:42:33"
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- Chris 13 days 18:19:27 
- Carol 13 days 17:33'50" 
- Jackie 13 days 15:30'25" 
- Rachel 13 days 14:57'15" 
- Jen 13 days 14:45'25" 
- Scott 13 days 13:56'00"  
- Barry 13 days 11:37'10" 
- Jim 13 days 11:17'48" 
- Samy 13 days 8:29'25" 
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- Scott 12 days 13:13'59" 
- Charlotte 12 days 11:28'00" 
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- Joe D 10 days 9:20'12" 
- Elizabeth 10 days 10:25 
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- Matthew 9 days 8:25'00" 
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- Bruce 7 days 7:33 07" 
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- William 6 days 5:01'15" 
- Mark H 6 days 4:33'11 
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- Alfredo 5 days 2:59'17" 
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- Todd TX 4 Days 3:51'00" 
- Todd 4 days 2:21'30" 
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- Leslie 3 days 1:52'00 


2012-01-14 3:27 PM
in reply to: #3990378

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Subject: RE: Ernesto's group (third season) - CLOSED
JulDee - 2012-01-14 2:45 PM
Updating for today and yesterday.  Short swim (got the minimum in) yesterday and nice 9 m. jog today.  The temp's dropped here last night by 20 degrees.  Took my lungs about 3 miles before I felt like I could breath normal. 
 
Ernesto~ You asked a few pages ago about seeing improvements.  I'm not jogging any faster at MAF but I went from 5 mile base to 9.  I felt like I could have kept going but didn't want to pack on too many miles too soon.  How do I know when I'm ready to add some speed training into my routine? 
 

Joyce, you're ready now. But you need to introduce speed gradually. Let's start at the track or treadmill. Run a fifteen minutes warm up, and do six to eight repeats of only 20 seconds (but all out) and rest for 40 seconds in between. Finish with a two mile warm down and try (it may not happen at the beginning) to bring your HR back down to MAF and having the same pace as the warm up. When those two are similar, we'll start making longer intervals.
2012-01-14 3:32 PM
in reply to: #3990425

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Subject: RE: Ernesto's group (third season) - CLOSED


Joyce, you're ready now. But you need to introduce speed gradually. Let's start at the track or treadmill. Run a fifteen minutes warm up, and do six to eight repeats of only 20 seconds (but all out) and rest for 40 seconds in between. Finish with a two mile warm down and try (it may not happen at the beginning) to bring your HR back down to MAF and having the same pace as the warm up. When those two are similar, we'll start making longer intervals.

 

Whoohoo, I just kicked my heels together, (my kids think I'm nuts)!  That made my night Smile

Rest up tonight, you sure deserve it after that ride!  Thanks for the super quick response.

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