Ernesto's group (4th season) - Closed (Page 57)

Barry - congratulations!

Just finished a 16k run in 1:30.

- Mitch: S 7 / B 19 / R 18 / Rest Days 4 ; Total = 44 ; 29:35'51"
- Andy: S 10 / B 15 / R 16 /Rest Days 5 ; Total = 43 (Two extra from two races); 37:54'07"
- Gabe: S 10 / B 11 / R 11 / Rest Days 4 ; Total = 33 ; 43:33'11" (One extra from one race)
- JoeP: S 11/ B 14/ R 11 / Rest Days 4; Total = 36 ; 45:55'50"
- Ernesto: S 6 / B 13 / R 12/ Rest Days 4 ; Total = 31 ; 42:26'24"
- Scott: S 3 / B 7 / R 15 / Rest Days 6 ; Total = 30 ; 27:40'00"
- Barry: S 6 / B 7 / R 16/ Rest Days 4 ; Total = 30 ; (1 extra from race) 24:18'44"
- Mike: S 10 / B 4 / R 8 / Rest Days 4 ; Total = 26 ; 25:34'08"
- Jim: S 1 / B 14 / R 12 / Rest Days 4 ; Total = 28 ; 25:28'52" (1pt post race)
- Rachel: S 6 / B 9 /R 7 / Rest Days 5; Total = 24 (2 extra from race); 26:57'52"
- Samyg S 7 / B 9 / R 9 / Rest Days 4 ; Total = 25 ; 23:42':08"
- Markz: S 2 / B 9/ R 13 / Rest Days 4 ; Total = 24 ; 31:02'00"
- Chris: S 5 / B 7 / R 9 / Rest Days 6 ; Total = 23 (2 extra from race); 23:51:41"
- Jennie: S 6 / B 6 / R 10/ Rest Days 5 ; Total = 22 ; 15:18'51"
- Marcia: S 4 / B 8 / R 8/ Rest Days 6 ; Total = 20 ; 24:21’
- Adrian: S 3 / B 8 / R 7 / Rest days 1 ; Total = 19 ; 21:12'53"
- Jackie: S 3 / B 6/ R 3 / Rest Days 6 ; Total = 16 (4 extra from two races) ; 12:28'29"
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17"
- Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00"
- David: S 2 / B 2 / R6 / Rest Days 3 ; Total = 10 ; 08:48'15"
- Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00"
- MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00"

Nice race Barry.

45' drainer + 35' run @ sub MAF

- Mitch: S 7 / B 19 / R 18 / Rest Days 4 ; Total = 44 ; 29:35'51"
- Andy: S 10 / B 15 / R 16 /Rest Days 5 ; Total = 43 (Two extra from two races); 37:54'07"
- Gabe: S 10 / B 11 / R 11 / Rest Days 4 ; Total = 33 ; 43:33'11" (One extra from one race)
- JoeP: S 11/ B 15/ R 12 / Rest Days 4; Total = 38 ; 47:15'50"
- Ernesto: S 6 / B 13 / R 12/ Rest Days 4 ; Total = 31 ; 42:26'24"
- Scott: S 3 / B 7 / R 15 / Rest Days 6 ; Total = 30 ; 27:40'00"
- Barry: S 6 / B 7 / R 16/ Rest Days 4 ; Total = 30 ; (1 extra from race) 24:18'44"
- Mike: S 10 / B 4 / R 8 / Rest Days 4 ; Total = 26 ; 25:34'08"
- Jim: S 1 / B 14 / R 12 / Rest Days 4 ; Total = 28 ; 25:28'52" (1pt post race)
- Rachel: S 6 / B 9 /R 7 / Rest Days 5; Total = 24 (2 extra from race); 26:57'52"
- Samyg S 7 / B 9 / R 9 / Rest Days 4 ; Total = 25 ; 23:42':08"
- Markz: S 2 / B 9/ R 13 / Rest Days 4 ; Total = 24 ; 31:02'00"
- Chris: S 5 / B 7 / R 9 / Rest Days 6 ; Total = 23 (2 extra from race); 23:51:41"
- Jennie: S 6 / B 6 / R 10/ Rest Days 5 ; Total = 22 ; 15:18'51"
- Marcia: S 4 / B 8 / R 8/ Rest Days 6 ; Total = 20 ; 24:21’
- Adrian: S 3 / B 8 / R 7 / Rest days 1 ; Total = 19 ; 21:12'53"
- Jackie: S 3 / B 6/ R 3 / Rest Days 6 ; Total = 16 (4 extra from two races) ; 12:28'29"
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17"
- Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00"
- David: S 2 / B 2 / R6 / Rest Days 3 ; Total = 10 ; 08:48'15"
- Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00"
- MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00"

Barry - It's a great feeling when you see the cardio improvements.  Great job! 

I agree with Jim - us northern guys deserve extra credit whenever a run is 70 degrees or hotter.  I'll take 45 degrees any day for a run.  Absolutely hate the heat.  Don't need the sun either.

I had a great weekend! I took my family camping,but had all day Friday to myself. My kids were in school Fri. so I decided to go to the campgrounds Friday morning to set-up. Of course I also wanted to get a long bike in before all the activities started. I was able to get 32 miles in before the scorching heat started to get to me. Just a side note, I agree that northerners should get extra credit for hot days. lol I had no idea where I was going and really did not care. I was just enjoying the ride. Of course when I started getting tires I started to get a little nervous that I might not get back before my fluids ran out. Plus the fact that I was out in the middle of the country with no gas station to refill water. At the end of the day it all worked out and I was able to get a good workout.

My awesome wife also encouraged me to go for a 6.5 mi. run Sat. and a 45 min. swim in the cold lake on Monday before we left to go home.

- Mitch: S 7 / B 19 / R 18 / Rest Days 4 ; Total = 44 ; 29:35'51"
- Andy: S 10 / B 15 / R 16 /Rest Days 5 ; Total = 43 (Two extra from two races); 37:54'07"
- JoeP: S 11/ B 15/ R 12 / Rest Days 4; Total = 38 ; 47:15'50"
- Gabe: S 10 / B 11 / R 11 / Rest Days 4 ; Total = 33 ; 43:33'11" (One extra from one race)
- Ernesto: S 6 / B 13 / R 12/ Rest Days 4 ; Total = 31 ; 42:26'24"
- Scott: S 3 / B 7 / R 15 / Rest Days 6 ; Total = 30 ; 27:40'00"
- Barry: S 6 / B 7 / R 16/ Rest Days 4 ; Total = 30 ; (1 extra from race) 24:18'44"
- Jim: S 1 / B 14 / R 12 / Rest Days 4 ; Total = 28 ; 25:28'52" (1pt post race)
- Mike: S 11 / B 5 / R 9 / Rest Days 5 ; Total = 30 ; 30:16'02"
- Samyg S 7 / B 9 / R 9 / Rest Days 4 ; Total = 25 ; 23:42':08"
- Markz: S 2 / B 9/ R 13 / Rest Days 4 ; Total = 24 ; 31:02'00"
- Marcia: S 5 / B 9 / R 10/ Rest Days 9 ; Total = 24 ; 29:45’
- Rachel: S 6 / B 9 /R 7 / Rest Days 5; Total = 24 (2 extra from race); 26:57'52"
- Chris: S 5 / B 7 / R 9 / Rest Days 6 ; Total = 23 (2 extra from race); 23:51:41"
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17"
- Jennie: S 6 / B 6 / R 10/ Rest Days 5 ; Total = 22 ; 15:18'51"
- Adrian: S 3 / B 8 / R 7 / Rest days 1 ; Total = 19 ; 21:12'53"
- Jackie: S 3 / B 6/ R 3 / Rest Days 6 ; Total = 16 (4 extra from two races) ; 12:28'29"
- Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00"
- David: S 2 / B 2 / R6 / Rest Days 3 ; Total = 10 ; 08:48'15"
- Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00"
- MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00"

- Mitch: S 7 / B 19 / R 18 / Rest Days 4 ; Total = 44 ; 29:35'51"
- Andy: S 10 / B 15 / R 16 /Rest Days 5 ; Total = 43 (Two extra from two races); 37:54'07"
- JoeP: S 11/ B 15/ R 12 / Rest Days 4; Total = 38 ; 47:15'50"
- Gabe: S 10 / B 11 / R 11 / Rest Days 4 ; Total = 33 ; 43:33'11" (One extra from one race)
- Ernesto: S 6 / B 13 / R 12/ Rest Days 4 ; Total = 31 ; 42:26'24"
- Scott: S 8 / B 7 / R 19 / Rest Days 5 ; Total = 35 ;
- Barry: S 6 / B 7 / R 16/ Rest Days 4 ; Total = 30 ; (1 extra from race) 24:18'44"
- Jim: S 1 / B 14 / R 12 / Rest Days 4 ; Total = 28 ; 25:28'52" (1pt post race)
- Mike: S 11 / B 5 / R 9 / Rest Days 5 ; Total = 30 ; 30:16'02"
- Samyg S 7 / B 9 / R 9 / Rest Days 4 ; Total = 25 ; 23:42':08"
- Markz: S 2 / B 9/ R 13 / Rest Days 4 ; Total = 24 ; 31:02'00"
- Marcia: S 5 / B 9 / R 10/ Rest Days 9 ; Total = 24 ; 29:45’
- Rachel: S 6 / B 9 /R 7 / Rest Days 5; Total = 24 (2 extra from race); 26:57'52"
- Chris: S 5 / B 7 / R 9 / Rest Days 6 ; Total = 23 (2 extra from race); 23:51:41"
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17"
- Jennie: S 6 / B 6 / R 10/ Rest Days 5 ; Total = 22 ; 15:18'51"
- Adrian: S 3 / B 8 / R 7 / Rest days 1 ; Total = 19 ; 21:12'53"
- Jackie: S 3 / B 6/ R 3 / Rest Days 6 ; Total = 16 (4 extra from two races) ; 12:28'29"
- Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00"
- David: S 2 / B 2 / R6 / Rest Days 3 ; Total = 10 ; 08:48'15"
- Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00"
- MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00"

fixed some dropped numbers

Better than that, make your body adapt to the heat. The best way to do so is to... run in the heat.

Some speed stuff on the track this morning.

- Mitch: S 7 / B 19 / R 18 / Rest Days 4 ; Total = 44 ; 29:35'51"
- Andy: S 10 / B 15 / R 16 /Rest Days 5 ; Total = 43 (Two extra from two races); 37:54'07"
- JoeP: S 11/ B 15/ R 12 / Rest Days 4; Total = 38 ; 47:15'50"
- Scott: S 8 / B 7 / R 19 / Rest Days 5 ; Total = 35 ;
- Gabe: S 10 / B 11 / R 11 / Rest Days 4 ; Total = 33 ; 43:33'11" (One extra from one race)
- Ernesto: S 6 / B 13 / R 13/ Rest Days 4 ; Total = 32 ; 43:05'50"
- Barry: S 6 / B 7 / R 16/ Rest Days 4 ; Total = 30 ; (1 extra from race) 24:18'44"
- Jim: S 1 / B 14 / R 12 / Rest Days 4 ; Total = 28 ; 25:28'52" (1pt post race)
- Mike: S 11 / B 5 / R 9 / Rest Days 5 ; Total = 30 ; 30:16'02"
- Samyg S 7 / B 9 / R 9 / Rest Days 4 ; Total = 25 ; 23:42':08"
- Markz: S 2 / B 9/ R 13 / Rest Days 4 ; Total = 24 ; 31:02'00"
- Marcia: S 5 / B 9 / R 10/ Rest Days 9 ; Total = 24 ; 29:45’
- Rachel: S 6 / B 9 /R 7 / Rest Days 5; Total = 24 (2 extra from race); 26:57'52"
- Chris: S 5 / B 7 / R 9 / Rest Days 6 ; Total = 23 (2 extra from race); 23:51:41"
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17"
- Jennie: S 6 / B 6 / R 10/ Rest Days 5 ; Total = 22 ; 15:18'51"
- Adrian: S 3 / B 9 / R 8 / Rest days 1 ; Total = 21 ; 25:33'53"
- Jackie: S 3 / B 6/ R 3 / Rest Days 6 ; Total = 16 (4 extra from two races) ; 12:28'29"
- Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00"
- David: S 2 / B 2 / R6 / Rest Days 3 ; Total = 10 ; 08:48'15"
- Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00"
- MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00"

Definitely! Not that I prefer the heat but I am looking forward to REAL summer here so that I can adapt. The problem with this time of year north is that it'll be 95 degrees for a couple of days (this past weekend) and then forecasted lows in the 50s for this week. 

It's been great here.  Yesterday it didn't get above 60's, today's high is 52.  It's so nice to be able to run or bike whenever I feel like it, as opposed to super early in the morning before it gets too hot!

Agreed - This year I will avoid racing too much in any heat.  Tri on June 17th shouldn't be too bad since it will be early AM.  Next scheduled race will be in Mid-Sept, which should be mile.  The worst event I will face is if my buddy tries the local 100 miler this year in August.  If that's the case he will ask me to pace two laps (33ish miles) on hilly trails.  I suspect I will need to train for my role of pacer.

I have that issue sometimes with my 305. I think is a software glitch more than anything. When it happens, I need to close the browser (sometimes the application "hangs") and then I try to "upload" again, and it normally works, although it sometimes takes a few tries.

And what about us southern guys having to deal with the heat day in and day out? Right now, even at 5:30 am, I'm covered in sweat after a couple of miles, which also affects HR. Not fair...booohoooo (insert crying sounds)...

<---- opens one eye looking for sympathy hugs

1,600 swim this morning - 16x100 intervals. Amazing that after a weekend of eating hotdogs, pizza, Mexican, and a few beers my workouts this week are not the best. Who knew that what you eat affects your performance?

But seriously, I think that for the first time, I am in decent enough shape to actually feel the difference.

- Mitch: S 7 / B 19 / R 18 / Rest Days 4 ; Total = 44 ; 29:35'51"
- Andy: S 10 / B 15 / R 16 /Rest Days 5 ; Total = 43 (Two extra from two races); 37:54'07"
- JoeP: S 11/ B 15/ R 12 / Rest Days 4; Total = 38 ; 47:15'50"
- Scott: S 8 / B 7 / R 19 / Rest Days 5 ; Total = 35 ;
- Gabe: S 10 / B 11 / R 11 / Rest Days 4 ; Total = 33 ; 43:33'11" (One extra from one race)
- Ernesto: S 6 / B 13 / R 13/ Rest Days 4 ; Total = 32 ; 43:05'50"
- Barry: S 6 / B 7 / R 16/ Rest Days 4 ; Total = 30 ; (1 extra from race) 24:18'44"
- Jim: S 1 / B 14 / R 12 / Rest Days 4 ; Total = 28 ; 25:28'52" (1pt post race)
- Mike: S 11 / B 5 / R 9 / Rest Days 5 ; Total = 30 ; 30:16'02"
- Samyg S 8 / B 9 / R 9 / Rest Days 4 ; Total = 26 ; 24:22':08"
- Markz: S 2 / B 9/ R 13 / Rest Days 4 ; Total = 24 ; 31:02'00"
- Marcia: S 5 / B 9 / R 10/ Rest Days 9 ; Total = 24 ; 29:45’
- Rachel: S 6 / B 9 /R 7 / Rest Days 5; Total = 24 (2 extra from race); 26:57'52"
- Chris: S 5 / B 7 / R 9 / Rest Days 6 ; Total = 23 (2 extra from race); 23:51:41"
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17"
- Jennie: S 6 / B 6 / R 10/ Rest Days 5 ; Total = 22 ; 15:18'51"
- Adrian: S 3 / B 9 / R 8 / Rest days 1 ; Total = 21 ; 25:33'53"
- Jackie: S 3 / B 6/ R 3 / Rest Days 6 ; Total = 16 (4 extra from two races) ; 12:28'29"
- Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00"
- David: S 2 / B 2 / R6 / Rest Days 3 ; Total = 10 ; 08:48'15"
- Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00"
- MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00"

Barry, great job on your race and good to see the fitness kicking in!

It has been really nice to relax after the IM and especially to sleep-in on the weekend.  However, my legs have been itching to get out, so today I went out for my first post-IM run (Sorry E, could not wait 2-3 weeks) and felt good overall.  My HR was about 10+ bpm higher, so I guess I'm not fully recovered yet and will take it easy on my workouts.

- Mitch: S 7 / B 19 / R 18 / Rest Days 4 ; Total = 44 ; 29:35'51"
- Andy: S 10 / B 15 / R 16 /Rest Days 5 ; Total = 43 (Two extra from two races); 37:54'07"
- JoeP: S 11/ B 15/ R 12 / Rest Days 4; Total = 38 ; 47:15'50" 
- Scott: S 8 / B 7 / R 19 / Rest Days 5 ; Total = 35 ; 
- Gabe: S 10 / B 11 / R 12 / Rest Days 4 ; Total = 34 ; 44:36'23" (One extra from one race)
- Ernesto: S 6 / B 13 / R 13/ Rest Days 4 ; Total = 32 ; 43:05'50"
- Barry: S 6 / B 7 / R 16/ Rest Days 4 ; Total = 30 ; (1 extra from race) 24:18'44"
- Jim: S 1 / B 14 / R 12 / Rest Days 4 ; Total = 28 ; 25:28'52" (1pt post race)
- Mike: S 11 / B 5 / R 9 / Rest Days 5 ; Total = 30 ; 30:16'02"
- Samyg S 8 / B 9 / R 9 / Rest Days 4 ; Total = 26 ; 24:22':08"
- Markz: S 2 / B 9/ R 13 / Rest Days 4 ; Total = 24 ; 31:02'00"
- Marcia: S 5 / B 9 / R 10/ Rest Days 9 ; Total = 24 ; 29:45’
- Rachel: S 6 / B 9 /R 7 / Rest Days 5; Total = 24 (2 extra from race); 26:57'52"
- Chris: S 5 / B 7 / R 9 / Rest Days 6 ; Total = 23 (2 extra from race); 23:51:41"
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17"
- Jennie: S 6 / B 6 / R 10/ Rest Days 5 ; Total = 22 ; 15:18'51"
- Adrian: S 3 / B 9 / R 8 / Rest days 1 ; Total = 21 ; 25:33'53"
- Jackie: S 3 / B 6/ R 3 / Rest Days 6 ; Total = 16 (4 extra from two races) ; 12:28'29"
- Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00"
- David: S 2 / B 2 / R6 / Rest Days 3 ; Total = 10 ; 08:48'15"
- Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00"
- MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00"

Recently found a track close to the house that has open access!  It isn't 100% level but it's pretty close.  Ran 3.89mile in 50minutes.  Average pace still slow but compared to 9 months ago it is amazing.  Average HR still above MAF but today only +4 instead of +9 it normally is when I run the trails around the house.  

Ernesto- Should I continue to run the track instead of battling the hills for my daily runs and save the trails for interval and fartlek training?  And- since I'm not on a training plan right now, how often would I do that type of training?

Aug 21 2011 track...  Avg pace faster but HR was 164!

http://connect.garmin.com/activity/108249325

May 29 2012...Slower pace but HR was 149!

http://connect.garmin.com/activity/183399848

Garmin 305 question: I have turned off AUTO LAP feature, but occasionally on an out&back run I notice a beep and see the 'auto lap' message.

Any deas how to disbale comepltely or as to what I am doing worng?

Thanks, Mark.

I have been following the MAF training and see how it can work. However, I am a little confused as to how often I should do this. Every session or just long workouts? Do any of you add speed and high HR workouts?

@Jennie, great news! Keep using that track and keep the HR stable and low, it will pay off.

@Gabe, the first couple of training sessions are going to be surreal, don't push it and let the body naturally bounce back from the ravaging distance. If you start too early, you will delay recovery even more. Remember that you can swim ALL you want and spin on the drainer at high cadence pretty much at will. Running is a different story.

@Barry, congratulations my friend, the best races are not necessarily personal bests in time, remember that since we're not pros, we are about enjoying. Time is relative...

@everybody, I see that the challenge has served its purpose of keeping everybody accountable and motivated, I feel that I started something good and I feel accomplished. A bonus is that we are all leveled, nobody can say that the other has an "edge" in any way, shape or form. Congratulations on participating!