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Ernesto's group (5th season) - Closed (Page 50)
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 2013-01-28 9:17 AM in reply to: #4597150 |
Expert  2811   |  Subject: RE: Ernesto's group (5th season) - Closedsirgab - 2013-01-27 9:27 PM Thanks all for your comments regarding my race! Jim, the race goes through Zone 1, 5, 16, 15, 10 and ends in zone 9 (Plazuela Espana) Updating my HM run That is a cool run. That must have been a long climb out, then back down into the city center. I need to convince my wife that I should to a race there. Too bad they don't have the traffic mimes in Plazuela Espana anymore. |
| 2013-01-28 10:20 AM in reply to: #4597579 |
Expert 1109  Guatemala | Subject: RE: Ernesto's group (5th season) - Closed JBacarella - 2013-01-28 8:17 AM sirgab - 2013-01-27 9:27 PM Thanks all for your comments regarding my race! Jim, the race goes through Zone 1, 5, 16, 15, 10 and ends in zone 9 (Plazuela Espana) Updating my HM run That is a cool run. That must have been a long climb out, then back down into the city center. I need to convince my wife that I should to a race there. Too bad they don't have the traffic mimes in Plazuela Espana anymore. Jim, you should definitely come down to do a race with me here in Guatemala. I will send you the Tri-race calendar for the year and the Guatemala City HM is also a great race at the end of August. Here is the pic of the Altimetry for the race I did yesterday:
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| 2013-01-28 10:23 AM in reply to: #4597740 |
Veteran 419 clayton | Subject: RE: Ernesto's group (5th season) - Closed Nice graph, Gabe - I thought I was looking at my heart rate!! MAF run today - again finding the rhythm takes a good ten minutes, then settle down nicley. Mitch Swim 3 - Bike 18 - Run 22 - Rest 5 - Total 43 Time 34:14:00 Edited by markhodges1973 2013-01-28 10:25 AM |
| 2013-01-28 10:29 AM in reply to: #4597746 |
Veteran 419 clayton | Subject: RE: Ernesto's group (5th season) - Closed Hi Ernesto - question on MAF training; how many runs and what duration should I be doing? as I have just started, I am trying to achieve 3 or 4 MAF runs a week, each at 30minutes duration. I have re-skimmed through the book but cannot see anythign that advises on volume/duration of runs. Thansk, Mark. |
| 2013-01-28 11:17 AM in reply to: #4543349 |
Regular 789 | Subject: RE: Ernesto's group (5th season) - Closed Anyone looking for a tough half marathon to do. Race to Robie Creek in Boise, ID. Happens at noon the 3rd Saturday of April. Time has not changed in over 30 years of when it starts and the weekend it is held. I've ran it 5 times I think. If I still lived in Boise, I would still be running it because it is a fun filled event. The first 2 miles up through the city are the best with music playing and all the people cheering you on. The post party has good food and my favorite, good beer. The registration fills up each year with in minutes of opening on Presidents day. Then people will try to sell their tickets at a high rate. But the smart people will wait till packet pick up day and purchase one from someone who doesn't want to do it or got injured at regular price. http://robiecreek.com/course/ |
| 2013-01-28 11:52 AM in reply to: #4543349 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed Just under 31min in the pool at lunch. Really needed that chlorine fix. Mitch Swim 3 - Bike 18 - Run 22 - Rest 5 - Total 43 Time 34:14:00 |
| 2013-01-28 12:07 PM in reply to: #4543349 |
Expert 4759 Middle River, Maryland Silver member | Subject: RE: Ernesto's group (5th season) - Closed 1:22 on the trainer...7' WU then Hell Hath No Fury. Just to be clear, my HR was NOT below MAF. Maybe ever. Mitch Swim 3 - Bike 18 - Run 22 - Rest 5 - Total 43 Time 34:14:00 |
| 2013-01-28 1:49 PM in reply to: #4597952 |
Expert 2811 | Subject: RE: Ernesto's group (5th season) - Closed 30:36 on the dreadmill doing intervals. Mitch Swim 3 - Bike 18 - Run 22 - Rest 5 - Total 43 Time 34:14:00
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| 2013-01-28 3:08 PM in reply to: #4598139 |
Veteran 112 Wollongong | Subject: RE: Ernesto's group (5th season) - Closed 60mins on the drainer (once I found it in the garage). Wet and fighting off a bit of a bug. Not a good combination. Not sure yet whether I'll take a easy day today or a rest day. Mitch Swim 3 - Bike 18 - Run 22 - Rest 5 - Total 43 Time 34:14:00 Edited by Gla56 2013-01-28 3:09 PM |
| 2013-01-28 3:38 PM in reply to: #4597754 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed markhodges1973 - 2013-01-28 10:29 AM The longer you run at MAF, the better. I don't think thirty minute runs are enough though. You don't start fat oxidation until after 35-40 minutes of running. The easier, the better.Hi Ernesto - question on MAF training; how many runs and what duration should I be doing? as I have just started, I am trying to achieve 3 or 4 MAF runs a week, each at 30minutes duration. I have re-skimmed through the book but cannot see anythign that advises on volume/duration of runs. Thansk, Mark. |
| 2013-01-28 5:40 PM in reply to: #4598344 |
Member 48 Indianapolis, Indiana | Subject: RE: Ernesto's group (5th season) - Closed Good steady swim today, trying to workout the soreness from a sweet snowboard day yesterday. Mitch Swim 3 - Bike 18 - Run 22 - Rest 5 - Total 43 Time 34:14:00 |
| 2013-01-28 6:12 PM in reply to: #4543349 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (5th season) - Closed Mitch Swim 3 - Bike 18 -Run 22 - Rest 5 - Total 43 Time 34:14:00 Matthew Swim 7 - Bike 6 - Run 9 - Rest 0 - Total 22 Time 16:45:26 |
| 2013-01-28 6:50 PM in reply to: #4543349 |
| Extreme Veteran 521 | Subject: RE: Ernesto's group (5th season) - Closed 30' in the pool. Didn't have to drive an hour to swim. Finally. Mitch Swim 3 - Bike 18 -Run 22 - Rest 5 - Total 43 Time 34:14:00 Matthew Swim 7 - Bike 6 - Run 9 - Rest 0 - Total 22 Time 16:45:26 |
| 2013-01-28 6:53 PM in reply to: #4543349 |
Veteran 173 Lees Summit | Subject: RE: Ernesto's group (5th season) - Closed Very easy 3.17 mile run at lunch. Mitch Swim 3 - Bike 18 -Run 22 - Rest 5 - Total 43 Time 34:14:00 Trevor Swim 9 - Bike 16 - Run 13 - Rest 4 - Total 38 Time 39:28:04 Derek Swim 7 - Bike 10 - Run 16 - Rest 4 - Total 33 Time 28:20:45 Scott Swim 6 - Bike 13 - Run 13 - Rest 7 - Total 32 Time 18:38:00 Greg Swim 10 - Bike 11 - Run 10 - Rest 4 - Total 31 Time 32:05:00 Taylor Swim 4 - Bike 14 - Run 12 - Rest 9- Total 30 Time 30:07:30 Tiffany Swim 6 - Bike 12 - Run 12 - Rest - 4 Total 30 Time 25:03:56 Gabe Swim 6 - Bike 9 - Run 13 - Rest 5- Total 27 Time 36:53:49 Joe Swim 7 - Bike 13 - Run 6 - Rest 5 - Total 26 Time 19:18:40 Mark Z Swim 4- Bike 8 - Run 13 - Rest 3 - Total 25 Time 28:00:00 Jim Swim 0 - Bike 13 - Run 12 - Rest 6 - Total 25 Time 22:56:57 Randy Swim 6 - Bike 6 - Run 13- Rest 6- Total 25 Time 18:49:00 Ernesto Swim 5 - Bike 6 - Run 11 - Rest 9 - Total 22 Time 26:51:45 Matthew Swim 7 - Bike 6 - Run 9 - Rest 0 - Total 22 Time 16:45:26 Robert Swim 2 - Bike 9 - Run - 11 - Rest 5 - Total 22 Time 17:51:25 Barry Swim 5 - Bike 5 - Run 12 - Rest 8 - Total 22 Time 15:19:06 Mike Swim 3 - Bike 13 - Run 8 - Rest 4 - Total 22 Time 18:38:00 Chris M Swim 4 - Bike 6 - Run 11 - Rest 8 - Total 21 Time 16:46:00 Jackie Swim 0 - Bike 1 - Run 18 - Rest 8 - Total 19 Time 33:42:44 Juancho Swim 2 - Bike 7 - Run 9 - Rest 5 - Total 18 time 14:01:43 Jordan Swim 9 - Bike 5 - Run 5 - Rest 4 - Total 19 Time 12:20:07 Charlotte Swim 2 - Bike 7 - Run 8 - Rest 4 - Total 18 (To Goal:12) Time 10:33:00 (To Goal:11:27) Jackie Swim 0 - Bike 1 - Run 15 - Rest 8 - Total 16 Time 28:16:52 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Samy Swim 2 - Bike 0 - Run 12 - Rest 11 - Total 14 Time 11:39:01 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 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 4 - Rest 2 - Total 4 Time 02:02:22 |
| 2013-01-28 7:07 PM in reply to: #4543349 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed Quick question, think I know the answer but want to ask. Background: I'm recovering from a head cold. Call me 80%. Did my longest run since June on Sunday (10 miles). Did an easy 60 on the drainer this morning followed by 4.5 miles easy on the dreadmill. 'Ive been remaining pretty faithful to my running plan. I have a run workout as follows tomorrow morning: Ladder: WU 1.5 miles. 400-800-1k-1200-mile @ 10k pace with 400 jog recovery. CD 1.5 miles I plan on doing it on the treadmill due to weather and illness. Here's the question...my legs are quite sore and fatigued. Think I can HTFU and hit the workout. Wondering if the group agrees with the HTFU strategy or if I would be better bagging that workout and doing another recovery run? Edited by dangremond 2013-01-28 7:09 PM |
| 2013-01-28 8:27 PM in reply to: #4598654 |
Expert 2811 | Subject: RE: Ernesto's group (5th season) - Closed 54:34 on the drainer. Mitch Swim 3 - Bike 18 -Run 22 - Rest 5 - Total 43 Time 34:14:00
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| 2013-01-28 8:33 PM in reply to: #4598679 |
Expert 2811 | Subject: RE: Ernesto's group (5th season) - Closed dangremond - 2013-01-28 7:07 PM Quick question, think I know the answer but want to ask. Background: I'm recovering from a head cold. Call me 80%. Did my longest run since June on Sunday (10 miles). Did an easy 60 on the drainer this morning followed by 4.5 miles easy on the dreadmill. 'Ive been remaining pretty faithful to my running plan. I have a run workout as follows tomorrow morning: Ladder: WU 1.5 miles. 400-800-1k-1200-mile @ 10k pace with 400 jog recovery. CD 1.5 miles I plan on doing it on the treadmill due to weather and illness. Here's the question...my legs are quite sore and fatigued. Think I can HTFU and hit the workout. Wondering if the group agrees with the HTFU strategy or if I would be better bagging that workout and doing another recovery run? I will do a hard run outside when I have a head cold. It helps blow the crap out of my head and clear out my sinus. I cough like I have COPD afterwards, but it seems to shorten the symptoms. |
| 2013-01-28 10:06 PM in reply to: #4598793 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (5th season) - Closed JBacarella - 2013-01-29 10:33 AM dangremond - 2013-01-28 7:07 PM Quick question, think I know the answer but want to ask. Background: I'm recovering from a head cold. Call me 80%. Did my longest run since June on Sunday (10 miles). Did an easy 60 on the drainer this morning followed by 4.5 miles easy on the dreadmill. 'Ive been remaining pretty faithful to my running plan. I have a run workout as follows tomorrow morning: Ladder: WU 1.5 miles. 400-800-1k-1200-mile @ 10k pace with 400 jog recovery. CD 1.5 miles I plan on doing it on the treadmill due to weather and illness. Here's the question...my legs are quite sore and fatigued. Think I can HTFU and hit the workout. Wondering if the group agrees with the HTFU strategy or if I would be better bagging that workout and doing another recovery run? I will do a hard run outside when I have a head cold. It helps blow the crap out of my head and clear out my sinus. I cough like I have COPD afterwards, but it seems to shorten the symptoms. I agree. Give it a go and see how you feel also during the workout. I have also found that running clears the head/nose from all the junk inside. |
| 2013-01-28 10:09 PM in reply to: #4543349 |
New user 60 | Subject: RE: Ernesto's group (5th season) - Closed 5 mile recovery run and 30 min on the trainer Mitch Swim 3 - Bike 18 -Run 22 - Rest 5 - Total 43 Time 34:14:00 |
| 2013-01-28 10:38 PM in reply to: #4598949 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (5th season) - Closed 30 minutes on the trainer this evening Mitch Swim 3 - Bike 18 -Run 22 - Rest 5 - Total 43 Time 34:14:00 |
| 2013-01-28 10:54 PM in reply to: #4598978 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (5th season) - Closed 40 min rub this morning. Mitch Swim 3 - Bike 18 -Run 22 - Rest 5 - Total 43 Time 34:14:00 |
| 2013-01-29 5:18 AM in reply to: #4543349 |
Expert 4759 Middle River, Maryland Silver member | Subject: RE: Ernesto's group (5th season) - Closed 30 minute swim last evening: Mitch Swim 3 - Bike 18 -Run 22 - Rest 5 - Total 43 Time 34:14:00 |
| 2013-01-29 6:19 AM in reply to: #4599111 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed 30' WU on drainer and 1 hr on dreadmill ( Ladder - MS: 400-800-1k-1200-mile @ 10k pace with 400 jog recovery.) Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 Edited by dangremond 2013-01-29 6:22 AM |
| 2013-01-29 7:47 AM in reply to: #4543349 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed 5.1k(30:20min) on the treadmill this morning for recovery followed with 45 minutes of strength training. Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 |
| 2013-01-29 7:55 AM in reply to: #4543349 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed Adding a little bike ride that I did while I ran away from work for a little bit (later I came back). I baptized my new mountain bike (4th child in the family) and that thing is LOVELY! Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24
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