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Ernesto's group (third season) - CLOSED (Page 56)
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 2012-01-18 12:38 PM in reply to: #3996918 |
Master  3022  |  Subject: RE: Ernesto's group (third season) - CLOSEDToday: 30' Runch - Mitch 18 days 24:05'00"- Joe P 18 days 19:51'40" Jim 18 Days 14:35:18" --------------------------------- - Gabe 17 days 35:31:12" - Chris 17 days 23:51:08 - Carol 17 days 21:30'02" - Jen 17 days 20:34'48" - Ernesto 17 days 19:57'40" - Scott 17 Days 19:42:50" - Rachel 17 days 17:25'00" - Charlotte 17 days 16:30'00" - Barry 17 days 15:29'08" - Joyce 17 days 14:39:36" - Jim 17 Days 13:49:55" - Samy 17 days 11:39'42" ------------------------------ - Jackie 16 days 18:29'37" ------------------------------ - Joe D 14 days 11:49'41" ---------------------------------- - Matthew 12 days 11:15'00" ------------------------------ - Elizabeth 10 days 10:25 - Mark H 10 days 7:19:33" ----------------------------- - Bruce 9 days 9:32 07" ----------------------------- - Todd 7 days 4:19'06" --------------------------------- - William 6 days 5:01'15" - Alfredo 5 days 2:59'17" ----------------------------- - Todd TX 4 Days 3:51'00" ----------------------------- - Leslie 3 days 1:52'00 ----- Edited by dangremond 2012-01-18 1:23 PM |
| 2012-01-18 1:06 PM in reply to: #3997492 |
Master 2238   Dallas | Subject: RE: Ernesto's group (third season) - CLOSED Long runch at MAF, good run. 7 miles in 58'24". - Mitch 18 days 24:05'00" - Joe P 18 days 19:51'40" Edited by ernestov 2012-01-18 1:07 PM |
| 2012-01-18 1:18 PM in reply to: #3997574 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED ernestov - 2012-01-18 2:06 PM Long runch at MAF, good run. 7 miles in 58'24". - Mitch 18 days 24:05'00" - Joe P 18 days 19:51'40" you're within striking distance of the top 3...ruh roh shaggy... |
| 2012-01-18 1:21 PM in reply to: #3942748 |
Master 3022 | Subject: RE: Ernesto's group (third season) - CLOSED
I'm also only editing when I drop weight...
Edited by dangremond 2012-01-18 1:21 PM |
| 2012-01-18 2:09 PM in reply to: #3997453 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (third season) - CLOSED jdiis - 2012-01-18 12:24 PM Well, gang, I had to make a tough training decision in the last two days. I don't know if it was the weather change between TX and PA, or the frequency or what. I have stayed home from work the last two days, very unusual for me. I have had a headache, problems breathing, and a few chills. I opted not to continue my training streak while being under the weather because I was concerned it might mess something up for my race next weekend. So, unless all of you miss two days of training this month (not likely), I am out of the running for the tin foil medal after 16 straight days So, when I feel like resuming, which should be tomorrow, specifically what should I do between now and race day? Sorry about the days off and that you're not feeling well Jackie. However, with the couple of rest days and the training hours you've put in you should be about ready to smash your PR next weekend! |
| 2012-01-18 2:12 PM in reply to: #3942748 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED Haven't slept very well the last few nights so instead of pushing and wearing myself out I opted for an easy run verses hills. Since we moved here we have been running the streets and trail close to the house. I finally found where to access another trail without leaving base, that is much flatter and wider than the one I have been on. Today's run was 40:48 3.29 with a HR of 152. Avg pace was 12:24 as compared to the 13:30-14:00 pace I've been running here. I think running here will be more productive than fighting the hills day in day out! Temp with wind chill was 26 degrees F with 14mph winds.... - Mitch 18 days 24:05'00" - Joe P 18 days 19:51'40" |
| 2012-01-18 2:19 PM in reply to: #3997453 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED jdiis - 2012-01-18 11:24 AM Well, gang, I had to make a tough training decision in the last two days. I don't know if it was the weather change between TX and PA, or the frequency or what. I have stayed home from work the last two days, very unusual for me. I have had a headache, problems breathing, and a few chills. I opted not to continue my training streak while being under the weather because I was concerned it might mess something up for my race next weekend. So, unless all of you miss two days of training this month (not likely), I am out of the running for the tin foil medal after 16 straight days So, when I feel like resuming, which should be tomorrow, specifically what should I do between now and race day? Sorry you aren't feeling well... Hope you are back to your ole self soon!!! Get the rest and I will pray for speedy recovery! |
| 2012-01-18 5:02 PM in reply to: #3997786 |
| Subject: RE: Ernesto's group (third season) - CLOSED
I am following a beginner triathlete plan which dictated that i do a run today as well as the swim. i ran on the treadmill because i had easier access between meetings today. I admire you who run in the cold and wind. I use to do that back when i lived in manitoba; temperatures to -40C for weeks on end, but that was more than 20 years ago.
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| 2012-01-18 5:46 PM in reply to: #3942748 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (third season) - CLOSED Up date for the last few days. Tough run on Tuesday. I had to push myself to keep going. Not looking forward to the long run tonight and another on Saturday. Bike ride yesterday. Had a guy telling me I was nuts as it was 35C when i went out but it did not feel like that on the bike. Had a high profile ex sportsperson have a run-in with a biker this week and has made a lot of negative press. Few guys yelling at me to ride on the foot/cycle paths and to get of the road. Went and found a few hills. I had been wanting to do this route for some time but was worried it was too long and hard  Ended up a easier then I thought it would be and will be doing it again soon. Was good fun going down the hills. Top speed 70kmph  Struggled out of bed again and went to the pool for 15-20min and did a few easy laps. - Mitch 18 days 24:05'00" - Jen 18 days 21:15'36" - Ernesto 18 days 20:56'04" - Joe P 18 days 19:51'40" Jim 18 Days 14:35:18" --------------------------------- - Gabe 17 days 35:31:12" - Chris 17 days 23:51:08 - Carol 17 days 21:30'02" - Scott 17 Days 19:42:50" - Rachel 17 days 17:25'00" - Charlotte 17 days 17:00'00" - Barry 17 days 15:29'08" - Joyce 17 days 14:39:36" - Jim 17 Days 13:49:55" - Samy 17 days 11:39'42" ------------------------------ - Jackie 16 days 18:29'37" ------------------------------ - Matthew 14 days 13:20'00" - Joe D 14 days 11:49'41" ------------------------------ - Elizabeth 10 days 10:25 - Mark H 10 days 7:19:33" ----------------------------- - Bruce 9 days 9:32 07" ----------------------------- - Todd 7 days 4:19'06" --------------------------------- - William 6 days 5:01'15" - Alfredo 5 days 2:59'17" ----------------------------- - Todd TX 4 Days 3:51'00" ----------------------------- - Leslie 3 days 1:52'00 |
| 2012-01-18 6:53 PM in reply to: #3942748 |
Member 83 South Jersey | Subject: RE: Ernesto's group (third season) - CLOSED Ernesto I need some help and direction. I did my first attempt of intervals tonight. You recommended to start slow, with 15m. WU/ 6-8repeats @20/40 and 2 mile WD. Treadmill was my only option tonight. I found it hard to get my heart rate up to MAF. Had to run much faster than I do outside for both WU and WD. 10:20-9:40 on treadmill vs. 11:00ish outside easily at MAF. The intervals of 20 sec. on felt short, as soon as I got my speed up, it was time to slow down. I don't see much of a HR increase between the two (144 off) and about (151 during). Am I executing correctly? http://connect.garmin.com/splits/142833608 Lap 1 WU Lap 2-20 are the "intervals" ... my counting was off Lap 21 - 1m WD Lap 22 - 2nd m WD |
| 2012-01-18 7:27 PM in reply to: #3942748 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (third season) - CLOSED I got home and waiting for me was "The Big Book of Endurance Training and Racing". So now I am sitting in the coach, icing my calf, and ready to immerse myself in the wisdom of Dr. Maffetone. Since I decided to give running a rest until at least next week, I have 4-5 days to read it and get to the juicy parts. |
| 2012-01-18 7:28 PM in reply to: #3942748 |
Regular 200 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED After the way my legs felt yesterday, I bagged the hill repeat workout and just went for a run at MAF. 6.2 miles in 51:24 at an avg HR of 145. The run felt ok except getting hammered by the wind the last mile which was uphill. I think I'll do another aerobic run tomorrow to rest up for my last hill repeat workout on Friday. Next week Jennie and I start doing speedwork on the track to start some anaerobic work in prep for our 10k at the end of March. Jackie, get some rest and heal up soon! - Mitch 18 days 24:05'00" Edited by scottputnam 2012-01-18 7:29 PM |
| 2012-01-18 7:45 PM in reply to: #3998430 |
Member 83 South Jersey | Subject: RE: Ernesto's group (third season) - CLOSED Treadmill interval run 44:11 today, starting to perk back up - it's been a long week! Hope everyone with injuries and illness heal up quickly!!! - Mitch 18 days 24:05'00" - Joyce 18 days 15:23:47" - Jim 18 Days 14:35:18" |
| 2012-01-18 8:34 PM in reply to: #3998464 |
Veteran 149 | Subject: RE: Ernesto's group (third season) - CLOSED Missing another day couldn't wake up this morning feeling more rested so trying for long run tomorrow am. Tonight decided to make my wife dinner for all that she does with taking care of me and our new son.... Made truffle risotto first time came out pretty good. |
| 2012-01-18 8:35 PM in reply to: #3998464 |
Veteran 149 | Subject: RE: Ernesto's group (third season) - CLOSED Missing another day couldn't wake up this morning feeling more rested so trying for long run tomorrow am. Tonight decided to make my wife dinner for all that she does with taking care of me and our new son.... Made truffle risotto first time came out pretty good. |
| 2012-01-18 8:36 PM in reply to: #3942748 |
Expert 1608 Grapevine, Texas | Subject: RE: Ernesto's group (third season) - CLOSED Jackie, hope you feel more rested soon! Will probably have a couple of "no s/b/r" days this weekend around my 1/2 mary, but may get to try surfing if I get brave (aka stupid) enough.
- Mitch 18 days 24:05'00" - Carol 18 days 22:41'57" - Joyce 18 days 15:23:47" - Jim 18 Days 14:35:18" |
| 2012-01-18 9:01 PM in reply to: #3998250 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (third season) - CLOSED Matthews - 2012-01-18 5:46 PM Up date for the last few days. Tough run on Tuesday. I had to push myself to keep going. Not looking forward to the long run tonight and another on Saturday. Bike ride yesterday. Had a guy telling me I was nuts as it was 35C when i went out but it did not feel like that on the bike. Had a high profile ex sportsperson have a run-in with a biker this week and has made a lot of negative press. Few guys yelling at me to ride on the foot/cycle paths and to get of the road. Went and found a few hills. I had been wanting to do this route for some time but was worried it was too long and hard Ended up a easier then I thought it would be and will be doing it again soon. Was good fun going down the hills. Top speed 70kmph Struggled out of bed again and went to the pool for 15-20min and did a few easy laps.
Matt, Good to see you are back on the horse again, you will do great on your next tri and I also share your pleasure of charging down the hills (the reward for pushing yourself up is coming down fast!) Also on your comment "Ended up a easier then I thought it would be and will be doing it again soon", I hope I can say the same thing after finishing my first Ironman |
| 2012-01-18 9:08 PM in reply to: #3942748 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (third season) - CLOSED Dreadmill. - Mitch 18 days 24:05'00" - Carol 18 days 22:41'57" - Jen 18 days 21:15'36" - Ernesto 18 days 20:56'04" - Scott 18 Days 20:34:14" - Joe P 18 days 19:51'40" - Barry 18 days 16:21'37" - Joyce 18 days 15:23:47" - Jim 18 Days 14:35:18" --------------------------------- - Gabe 17 days 35:31:12" - Chris 17 days 23:51:08 - Rachel 17 days 17:25'00" - Charlotte 17 days 17:00'00" - Jim 17 Days 13:49:55" - Samy 17 days 11:39'42" ------------------------------ - Jackie 16 days 18:29'37" ------------------------------ - Matthew 14 days 13:20'00" - Joe D 14 days 11:49'41" ------------------------------ - Elizabeth 10 days 10:25 - Mark H 10 days 7:19:33" ----------------------------- - Bruce 9 days 9:32 07" ----------------------------- - Todd 7 days 4:19'06" --------------------------------- - William 6 days 5:01'15" - Alfredo 5 days 2:59'17" ----------------------------- - Todd TX 4 Days 3:51'00" ----------------------------- - Leslie 3 days 1:52'00 |
| 2012-01-18 9:17 PM in reply to: #3942748 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (third season) - CLOSED Today was interval run day at the track (6 X 1Mi @7:30min/mi) for 1:10:01, 8:08Mi + indoor swim at night, 1 hr, 2600mts It was also a humbling/fun day in terms of putting in perspective my athletic ability. At the track I had the national Race Walking team (including two gold medalist at the recent Panamerican games) training on the outside lane and even in my fastest intervals, they would still manage to catch up with me and pass me with what seemed as very little effort! Then at night I had the national swimming team in the lanes next to mine, including a couple of members that will be competing in the London Olympics. It was really funny seeing me trying to keep up with them for a couple of laps and then get totally blown away (nice to see what good swimming form is really like!)
- Gabe 18 days 37:41:13" - Mitch 18 days 24:05'00" - Carol 18 days 22:41'57" - Joyce 18 days 15:23:47" - Jim 18 Days 14:35:18" |
| 2012-01-18 9:17 PM in reply to: #3998373 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED JulDee - 2012-01-18 6:53 PM Joyce,Ernesto I need some help and direction. I did my first attempt of intervals tonight. You recommended to start slow, with 15m. WU/ 6-8repeats @20/40 and 2 mile WD. Treadmill was my only option tonight. I found it hard to get my heart rate up to MAF. Had to run much faster than I do outside for both WU and WD. 10:20-9:40 on treadmill vs. 11:00ish outside easily at MAF. The intervals of 20 sec. on felt short, as soon as I got my speed up, it was time to slow down. I don't see much of a HR increase between the two (144 off) and about (151 during). Am I executing correctly? http://connect.garmin.com/splits/142833608 Lap 1 WU Lap 2-20 are the "intervals" ... my counting was off Lap 21 - 1m WD Lap 22 - 2nd m WD The treadmill takes a while to come up to speed and maybe you're not going fast enough (during the interval I mean). Normally an interval of 20" should be an all out effort that will produce a speed of around 14 to 16 mph, some people even faster (like Scott for example). Hard to replicate on the treadmill, easier on the track. Maybe you should try longer intervals while on the dreadmill... |
| 2012-01-18 9:35 PM in reply to: #3942748 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED Today was my day off from running, but I didn't run yesterday (when I supposed to run 10 miles) so I ran an easy 4.5 miles this afternoon. 40:20 - Gabe 18 days 37:41:13" - Chris 18 days 24:31:28 - Mitch 18 days 24:05'00" - Carol 18 days 22:41'57" - Jen 18 days 21:15'36" - Ernesto 18 days 20:56'04" - Scott 18 Days 20:34:14" - Joe P 18 days 19:51'40" - Joyce 18 days 15:23:47" - Jim 18 Days 14:35:18" --------------------------------- - Rachel 17 days 17:25'00" - Charlotte 17 days 17:00'00" - Barry 17 days 15:29'08" - Jim 17 Days 13:49:55" - Samy 17 days 11:39'42" ------------------------------ - Jackie 16 days 18:29'37" ------------------------------ - Matthew 14 days 13:20'00" - Joe D 14 days 11:49'41" ------------------------------ - Elizabeth 10 days 10:25 - Mark H 10 days 7:19:33" ----------------------------- - Bruce 9 days 9:32 07" ----------------------------- - Todd 7 days 4:19'06" --------------------------------- - William 6 days 5:01'15" - Alfredo 5 days 2:59'17" ----------------------------- - Todd TX 4 Days 3:51'00" ----------------------------- - Leslie 3 days 1:52'00 |
| 2012-01-18 9:35 PM in reply to: #3998625 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED The treadmill takes a while to come up to speed and maybe you're not going fast enough (during the interval I mean). Normally an interval of 20" should be an all out effort that will produce a speed of around 14 to 16 mph, some people even faster (like Scott for example). Hard to replicate on the treadmill, easier on the track. Maybe you should try longer intervals while on the dreadmill... Agreed Joyce. Even when Scott and I try to do a 60" hill at a particular speed, it actually takes longer so that the machine has a chance to catch up. Not easy to replicate at all! |
| 2012-01-18 10:04 PM in reply to: #3998649 |
Member 83 South Jersey | Subject: RE: Ernesto's group (third season) - CLOSED jenputnam - 2012-01-18 10:35 PM Joyce,The treadmill takes a while to come up to speed and maybe you're not going fast enough (during the interval I mean). Normally an interval of 20" should be an all out effort that will produce a speed of around 14 to 16 mph, some people even faster (like Scott for example). Hard to replicate on the treadmill, easier on the track. Maybe you should try longer intervals while on the dreadmill... Agreed Joyce. Even when Scott and I try to do a 60" hill at a particular speed, it actually takes longer so that the machine has a chance to catch up. Not easy to replicate at all! [/QUOTE Ernesto and Jen, thanks for the advice. I will make the intervals longer next time I have to use the treadmill. How many runs a week should be interval based? I was thinking of 1 long run, 1 tempo and 2 interval type? |
| 2012-01-18 11:05 PM in reply to: #3942748 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED Ernesto Quick question... Since I an going be doing most of my easy runs on the new, more level trail (elevation gain/loss around 80 ft verses 600ft-1000ft) should I change anything I've been been doing? Today's run I was trying to figure out how to get on and off the trail so there were lots of starts and stops. It isn't entirely flat but I told Scott how I liked the "slopes". (can't call it hills, it doesn't rise or drop over 200 feet) Also, considering the 10k we are going to do has an incline starting at mile 1.5 to mile 2 (mild slope). Mile 2.3 to 3 it rises another 140 feet (4%). Do you think I need to do tempo runs on that same type of inclines when the time comes? I guess I'm looking for training advice to get my time as close to 50 minutes, given last years results. Here is my link from last year. (sorry no HR data back then). http://connect.garmin.com/activity/77305193
Our training plan right now is as follows. Monday-Off/recovery/Recharge Tuesday- Swim(start next week)am/trainer session(tempo/muscular endurance)pm Wed- Hills/Speedwork-track/speed sharping/strides Thursday- Swim am/Aerobic short/speed sharpening pm Friday- Hills /track/time trials-tempo Saturday- Long Bike or Trainer Session-Aerobic Sunday- Long Run Aerobic
The slashes indicate the different workouts that we will be doing as we progress through our training plan. Scott's will be slightly different because of the swim. |
| 2012-01-18 11:59 PM in reply to: #3998647 |
Extreme Veteran 692 England | Subject: RE: Ernesto's group (third season) - CLOSED Continuing Ernesto's taper week. 30min easy spin on the turbo last night. Was glad it was an easy one as my cold has developed somewhat, and between a bad night's sleep and a long day at work yesterday i was very tired. But it's good to spin the legs out before bed... In other exciting news, we've finally sorted out our plans for this year. I know I told you all about how we were planning on doing IM France. Well a couple of weeks ago one of our friends started convincing my husband it wasn't a good idea He's done a couple of different IM events and pointed out to Kevin that he's really going to stuggle on the bike. My husband isn't great on hills, and of course IM France has one mother of a hill. Anyway, there's been some juggling of leave from work, and a number of other issues to sort out, but last night Kevin and I entered IM Switzerland! So it's official. We've got the confirmation emails, we've paid out the (ridiculously huge amount of) money. There's no turning back now. So 15th July is the target date. I've been looking forward to this for ages, but now that we've actually entered I'm mostly feeling terrified... - Gabe 18 days 37:41:13" - Rachel 18 days 17:55'00" - Joyce 18 days 15:23:47" |
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