Ernesto's group (4th season) - Closed (Page 59)

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2012-05-30 4:31 PM
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Subject: RE: Ernesto's group (4th season) - Closed
dangremond - 2012-05-30 2:48 PM

Climbinggonzo - 2012-05-30 3:03 PM My Maffetone book just showed up. Can I get a couple bonus points for skipping the rest of the day's workouts to read my book?

I thought you were calling it quits after swimming?  What other workouts do you have planned?

35 minutes on the trainer, damned Netflix has me hooked on a few shows.  Might as well try and get something productive done while watching them.

Mitch: S 9 / B 21 / R 20 / Rest Days 4 ; Total = 50 ; 32:36'22"
- Andy: S 12 / B 17 / R 17 /Rest Days 5 ; Total = 48 (Two extra from two races); 41:12'59"
- JoeP: S 12/ B 17/ R 12 / Rest Days 4; Total = 40 ; 48:49'20"
- Scott: S 9 / B 7 / R 20 / Rest Days 5 ; Total = 36 ;
- Gabe: S 10 / B 11 / R 12 / Rest Days 4 ; Total = 34 ; 44:36'23" (One extra from one race)
- Ernesto: S 7 / B 13 / R 13/ Rest Days 4 ; Total = 33 ; 44:03'15"
- Barry: S 7 / B 7 / R 16/ Rest Days 4 ; Total = 31 ; (1 extra from race) 24:50'39"
- Mike: S 12 / B 6 / R 10 / Rest Days 5 ; Total = 33 ; 34:05'40"
- Rachel: S 8 / B 9 /R 9 / Rest Days 5; Total = 28 (2 extra from race); 31:46'13"
- Jim: S 1 / B 14 / R 13 / Rest Days 4 ; Total = 29 ; 26:10'45" (1pt post race)
- Samyg S 8 / B 9 / R 9 / Rest Days 4 ; Total = 26 ; 24:22':08"
- Chris: S 6 / B 7 / R 10 / Rest Days 6 ; Total = 25 (2 extra from race); 25:31:15"
- 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
- Jennie: S 6 / B 6 / R 12/ Rest Days 9 ; Total = 24 ; 16:43'51"
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17"
- 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"

2012-05-30 8:36 PM
in reply to: #4123283

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Subject: RE: Ernesto's group (4th season) - Closed

No workout for me today. Crazy week had me lacking sleep and feeling under the weather, so decided to "sleep in" (which means up by 7 am). As much as I hate missing a workout, I feel better and refreshed. Amazing whta an extra 1 1/2 hr of sleep will do. As Jason Bourne used to say: "sleep is a weapon". Sometimes we have to listen to our bodies.

To make up for it, I went and signed up for Miami Man in November. An international distance (800/22/6.1) tri held in the Miami Zoo (the run is amongst the animals), voted best tri in FL (they also have a HIM event). This is my A race, so looking forward to it.

2012-05-30 9:51 PM
in reply to: #4123283

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Subject: RE: Ernesto's group (4th season) - Closed

1:26'36" on the bike today, some intervals with teammates. Not my best workout but that's fine. Tomorrow AM run and PM swim and day off on Friday. I already picked up my racing packet for my little Sprint on Sunday.

- Mitch: S 9 / B 21 / R 20 / Rest Days 4 ; Total = 50 ; 32:36'22"
- Andy: S 12 / B 17 / R 17 /Rest Days 5 ; Total = 48 (Two extra from two races); 41:12'59"
- JoeP: S 12/ B 17/ R 12 / Rest Days 4; Total = 40 ; 48:49'20"
- Scott: S 9 / B 7 / R 20 / Rest Days 5 ; Total = 36 ;
- Gabe: S 10 / B 11 / R 12 / Rest Days 4 ; Total = 34 ; 44:36'23" (One extra from one race)
- Ernesto: S 7 / B 14 / R 13/ Rest Days 4 ; Total = 34 ; 45:29'51"
- Barry: S 7 / B 7 / R 16/ Rest Days 4 ; Total = 31 ; (1 extra from race) 24:50'39"
- Mike: S 12 / B 6 / R 10 / Rest Days 5 ; Total = 33 ; 34:05'40"
- Rachel: S 8 / B 9 /R 9 / Rest Days 5; Total = 28 (2 extra from race); 31:46'13"
- Jim: S 1 / B 14 / R 13 / Rest Days 4 ; Total = 29 ; 26:10'45" (1pt post race)
- Samyg S 8 / B 9 / R 9 / Rest Days 4 ; Total = 26 ; 24:22':08"
- Chris: S 6 / B 7 / R 10 / Rest Days 6 ; Total = 25 (2 extra from race); 25:31:15"
- 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
- Jennie: S 6 / B 6 / R 12/ Rest Days 9 ; Total = 24 ; 16:43'51"
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17"
- 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"

2012-05-30 10:31 PM
in reply to: #4236430

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Subject: RE: Ernesto's group (4th season) - Closed
Question to Ernesto and the Group - what type of bike shoes do you use and what pros/cons would you advise?
2012-05-31 12:33 AM
in reply to: #4123283

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Subject: RE: Ernesto's group (4th season) - Closed

Mark, I use the Shimano TR-31 tri shoes and love them.  I can use them w/o socks and they keep my feet both comfortable and fresh http://www.amazon.com/Shimano-2012-Triathlon-Cycling-Shoes/dp/B003XO0DLG

As usual, following Ernesto's good advice, avoiding the run and I just did an indoor bike ride at high cadence in the morning (50 Min) + a swim at night (45 Min)

- Mitch: S 9 / B 21 / R 20 / Rest Days 4 ; Total = 50 ; 32:36'22" 
- Andy: S 12 / B 17 / R 17 /Rest Days 5 ; Total = 48 (Two extra from two races); 41:12'59" 
- JoeP: S 12/ B 17/ R 12 / Rest Days 4; Total = 40 ; 48:49'20" 
- Scott: S 9 / B 7 / R 20 / Rest Days 5 ; Total = 36 ; 
- Gabe: S 11 / B 12 / R 12 / Rest Days 4 ; Total = 36 ; 46:11'23" (One extra from one race) 
- Ernesto: S 7 / B 14 / R 13/ Rest Days 4 ; Total = 34 ; 45:29'51" 
- Barry: S 7 / B 7 / R 16/ Rest Days 4 ; Total = 31 ; (1 extra from race) 24:50'39" 
- Mike: S 12 / B 6 / R 10 / Rest Days 5 ; Total = 33 ; 34:05'40" 
- Rachel: S 8 / B 9 /R 9 / Rest Days 5; Total = 28 (2 extra from race); 31:46'13" 
- Jim: S 1 / B 14 / R 13 / Rest Days 4 ; Total = 29 ; 26:10'45" (1pt post race) 
- Samyg S 8 / B 9 / R 9 / Rest Days 4 ; Total = 26 ; 24:22':08" 
- Chris: S 6 / B 7 / R 10 / Rest Days 6 ; Total = 25 (2 extra from race); 25:31:15" 
- 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 
- Jennie: S 6 / B 6 / R 12/ Rest Days 9 ; Total = 24 ; 16:43'51" 
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17" 
- 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"

2012-05-31 6:52 AM
in reply to: #4236537

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Subject: RE: Ernesto's group (4th season) - Closed
Gabe - Do you use these just for TRI or also during your training rides?

2012-05-31 7:23 AM
in reply to: #4236537

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Subject: RE: Ernesto's group (4th season) - Closed
sirgab - 2012-05-31 12:33 AM

Mark, I use the Shimano TR-31 tri shoes and love them.  I can use them w/o socks and they keep my feet both comfortable and fresh http://www.amazon.com/Shimano-2012-Triathlon-Cycling-Shoes/dp/B003XO0DLG

As usual, following Ernesto's good advice, avoiding the run and I just did an indoor bike ride at high cadence in the morning (50 Min) + a swim at night (45 Min)

How do you feel, Gabe? Any feelings of tightness or soreness in your legs or are you over that? HR elevated?
2012-05-31 7:25 AM
in reply to: #4123283

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Subject: RE: Ernesto's group (4th season) - Closed
Hey!! last day of the challenge!! We made it thus far, and it was great. We'll see the final standings tonight or tomorrow, I hope everybody had a productive and fun month. Wink
2012-05-31 7:34 AM
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Subject: RE: Ernesto's group (4th season) - Closed

An easy run and recovery ride on the drainer this morning - hope that is enough (I have my swim gear with me if I need to run by the pool after my noon meeting to knock out one more workout). 

@Ernesto - I need a day off with my HM on Sunday.  Was thinking of only swimming tomorrow, easy jog with some striders on Sat and then race on Sunday.  Ernesto - thoughts?

- Mitch: S 9 / B 22 / R 21 / Rest Days 4 ; Total = 52 ; 33:36'46" 
- Andy: S 12 / B 17 / R 17 /Rest Days 5 ; Total = 48 (Two extra from two races); 41:12'59" 
- JoeP: S 12/ B 17/ R 12 / Rest Days 4; Total = 40 ; 48:49'20" 
- Scott: S 9 / B 7 / R 20 / Rest Days 5 ; Total = 36 ; 
- Gabe: S 11 / B 12 / R 12 / Rest Days 4 ; Total = 36 ; 46:11'23" (One extra from one race) 
- Ernesto: S 7 / B 14 / R 13/ Rest Days 4 ; Total = 34 ; 45:29'51" 
- Barry: S 7 / B 7 / R 16/ Rest Days 4 ; Total = 31 ; (1 extra from race) 24:50'39" 
- Mike: S 12 / B 6 / R 10 / Rest Days 5 ; Total = 33 ; 34:05'40" 
- Rachel: S 8 / B 9 /R 9 / Rest Days 5; Total = 28 (2 extra from race); 31:46'13" 
- Jim: S 1 / B 14 / R 13 / Rest Days 4 ; Total = 29 ; 26:10'45" (1pt post race) 
- Samyg S 8 / B 9 / R 9 / Rest Days 4 ; Total = 26 ; 24:22':08" 
- Chris: S 6 / B 7 / R 10 / Rest Days 6 ; Total = 25 (2 extra from race); 25:31:15" 
- 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 
- Jennie: S 6 / B 6 / R 12/ Rest Days 9 ; Total = 24 ; 16:43'51" 
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17" 
- 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"

 

2012-05-31 7:39 AM
in reply to: #4236465

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Subject: RE: Ernesto's group (4th season) - Closed

markhodges1973 - 2012-05-30 10:31 PM Question to Ernesto and the Group - what type of bike shoes do you use and what pros/cons would you advise?

I use the Specialized Trivent shoes.  This is my first season using tri specific shoes, last year I used regular road shoes.  I also switched my pedals, going from Look to Speedplay.  As a result of using the speedplays (much larger cleat that's hard to run in) and having proper tri shoes, I've started pre-clipping my shoes in transition and learned to get into them while riding.  I also ride barefoot now in all my training rides and races.  The only exception is if it's super cold out.  It was an easy adjustment to pre-clipping, didn't require much more than an afternoon of practice, and I really like these shoes.  I leave the lower strap closed, then all I have to do is reach down and grab the oversized upper strap and slap it down on the velcro.  Super easy.

http://www.eriksbikeshop.com/2012-Trivent-Expert-Shoes/PR3C8745/Product

2012-05-31 7:45 AM
in reply to: #4123283

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Subject: RE: Ernesto's group (4th season) - Closed
May's totals:
Bike:14h 00m 44s  - 222.31 Mi
Run:15h 04m 51s  - 108.89 Mi
Swim:4h 31m 11s  - 10935 M

May was a breakout month for me...highest combined tri-volume ever for me.  4th highest volume from a swim only, bike only and run only perspective.  Had better balance among the three disciplines than I ever have while recognizing I need to swim more and bike more.  Additionally, three of my five highest tri-volume months since July 2007 have been in the last five months.  I have to thank Ernesto and the group for providing the motivation that started last June after I blew up terribly on the HM I'm set to run on Sunday.  Thanks Team!

2012-05-31 8:30 AM
in reply to: #4236664

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Subject: RE: Ernesto's group (4th season) - Closed

markhodges1973 - 2012-05-31 5:52 AM Gabe - Do you use these just for TRI or also during your training rides?

I use them now for most of my rides, they basically replaced my road shoes.

2012-05-31 8:31 AM
in reply to: #4236742

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Subject: RE: Ernesto's group (4th season) - Closed
dangremond - 2012-05-31 6:45 AM
May's totals:
Bike:14h 00m 44s  - 222.31 Mi
Run:15h 04m 51s  - 108.89 Mi
Swim:4h 31m 11s  - 10935 M

May was a breakout month for me...highest combined tri-volume ever for me.  4th highest volume from a swim only, bike only and run only perspective.  Had better balance among the three disciplines than I ever have while recognizing I need to swim more and bike more.  Additionally, three of my five highest tri-volume months since July 2007 have been in the last five months.  I have to thank Ernesto and the group for providing the motivation that started last June after I blew up terribly on the HM I'm set to run on Sunday.  Thanks Team!

Congratulations Mitch, great effort and very well done. You will do awesome on your HM!

2012-05-31 8:41 AM
in reply to: #4236829

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Subject: RE: Ernesto's group (4th season) - Closed
sirgab - 2012-05-31 9:31 AM
dangremond - 2012-05-31 6:45 AM
May's totals:
Bike:14h 00m 44s  - 222.31 Mi
Run:15h 04m 51s  - 108.89 Mi
Swim:4h 31m 11s  - 10935 M

May was a breakout month for me...highest combined tri-volume ever for me.  4th highest volume from a swim only, bike only and run only perspective.  Had better balance among the three disciplines than I ever have while recognizing I need to swim more and bike more.  Additionally, three of my five highest tri-volume months since July 2007 have been in the last five months.  I have to thank Ernesto and the group for providing the motivation that started last June after I blew up terribly on the HM I'm set to run on Sunday.  Thanks Team!

Congratulations Mitch, great effort and very well done. You will do awesome on your HM!

Thanks Gabe - love your new profile pic!

2012-05-31 8:59 AM
in reply to: #4236709

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Subject: RE: Ernesto's group (4th season) - Closed
ernestov - 2012-05-31 6:23 AM
sirgab - 2012-05-31 12:33 AM

How do you feel, Gabe? Any feelings of tightness or soreness in your legs or are you over that? HR elevated?

Hey E, my right leg ITB was a little sore, which is the one that bothered me after the Chicago Marathon last year, but nothing too bad.  So not pushing the run yet and focusing on biking and swimming as you recommended!

2012-05-31 9:01 AM
in reply to: #4123283

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Subject: RE: Ernesto's group (4th season) - Closed

Well, that does it for me. This is my last entry for the competition. Good job everyone! I can tell that everyone is very committed to this sport and are making big strides towards meeting their personal goals. Thank you for all the encouragement. It has helped my tremendously.

- Mitch: S 9 / B 22 / R 21 / Rest Days 4 ; Total = 52 ; 33:36'46" 
- Andy: S 12 / B 17 / R 17 /Rest Days 5 ; Total = 48 (Two extra from two races); 41:12'59" 
- JoeP: S 12/ B 17/ R 12 / Rest Days 4; Total = 40 ; 48:49'20" 
- Scott: S 9 / B 7 / R 20 / Rest Days 5 ; Total = 36 ; 
- Gabe: S 11 / B 12 / R 12 / Rest Days 4 ; Total = 36 ; 46:11'23" (One extra from one race) 
- Ernesto: S 7 / B 14 / R 13/ Rest Days 4 ; Total = 34 ; 45:29'51" 
- Barry: S 7 / B 7 / R 16/ Rest Days 4 ; Total = 31 ; (1 extra from race) 24:50'39" 
- Mike: S 12 / B 6 / R 11 / Rest Days 5 ; Total = 34 ; 34:50'45" 
- Rachel: S 8 / B 9 /R 9 / Rest Days 5; Total = 28 (2 extra from race); 31:46'13" 
- Jim: S 1 / B 14 / R 13 / Rest Days 4 ; Total = 29 ; 26:10'45" (1pt post race) 
- Samyg S 8 / B 9 / R 9 / Rest Days 4 ; Total = 26 ; 24:22':08" 
- Chris: S 6 / B 7 / R 10 / Rest Days 6 ; Total = 25 (2 extra from race); 25:31:15" 
- 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 
- Jennie: S 6 / B 6 / R 12/ Rest Days 9 ; Total = 24 ; 16:43'51" 
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17" 
- 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"

2012-05-31 9:36 AM
in reply to: #4236899

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Subject: RE: Ernesto's group (4th season) - Closed

Decided to finish the month (and challenge) with a hard run - 4 miles @ 9:06 pace (36'24"). First hard run longer than 3 miles, and happy with my effort. The first step towards moving up to international distance triathlon (6.1 mile run) in August/September.

I also had my best month (volume and time) so far, largely due to the challenge and the support from you guys. So Thanks!

Bike: 173.97 Mi - 10h 41m 01s (previous best 112 miles)
Run: 46.00 Mi - 9h 33m 21s (previous best 42 miles)
Swim: 11600.00 Yd - 4h 44m 10s (best 12,000 yds)

- Mitch: S 9 / B 22 / R 21 / Rest Days 4 ; Total = 52 ; 33:36'46" 
- Andy: S 12 / B 17 / R 17 /Rest Days 5 ; Total = 48 (Two extra from two races); 41:12'59" 
- JoeP: S 12/ B 17/ R 12 / Rest Days 4; Total = 40 ; 48:49'20" 
- Scott: S 9 / B 7 / R 20 / Rest Days 5 ; Total = 36 ; 
- Gabe: S 11 / B 12 / R 12 / Rest Days 4 ; Total = 36 ; 46:11'23" (One extra from one race) 
- Ernesto: S 7 / B 14 / R 13/ Rest Days 4 ; Total = 34 ; 45:29'51" 
- Barry: S 7 / B 7 / R 16/ Rest Days 4 ; Total = 31 ; (1 extra from race) 24:50'39" 
- Mike: S 12 / B 6 / R 11 / Rest Days 5 ; Total = 34 ; 34:50'45" 
- Rachel: S 8 / B 9 /R 9 / Rest Days 5; Total = 28 (2 extra from race); 31:46'13" 
- Jim: S 1 / B 14 / R 13 / Rest Days 4 ; Total = 29 ; 26:10'45" (1pt post race) 
- Samyg S 8 / B 9 / R 10 / Rest Days 5 ; Total = 27 ; 24:58':32" 
- Chris: S 6 / B 7 / R 10 / Rest Days 6 ; Total = 25 (2 extra from race); 25:31:15" 
- 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 
- Jennie: S 6 / B 6 / R 12/ Rest Days 9 ; Total = 24 ; 16:43'51" 
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17" 
- 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"

2012-05-31 10:36 AM
in reply to: #4123283

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Subject: RE: Ernesto's group (4th season) - Closed
Well done to all the challengers. Good effort and I am sure you will see the benefits. Looking forward to starting again tomorrow in the June challenge after taking it easy during May.
2012-05-31 10:50 AM
in reply to: #4123283

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Subject: RE: Ernesto's group (4th season) - Closed
Mitch, don't be afraid of speed work on race week. Easy strides and reduced volume will slow you down a bit. Tomorrow go to the track, run 30' and in the last six minutes do twenty seconds really hard (all out pace) and recover for forty seconds. The first twenty four minutes do a moderate pace. You'll do well on Sunday.

Edited by ernestov 2012-05-31 10:51 AM
2012-05-31 12:47 PM
in reply to: #4237147

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Subject: RE: Ernesto's group (4th season) - Closed

Very grateful for this month's challenge as it brought me out of the slump I had been in.  Finally took the bike off the trainer and got over my fear of riding the hills and the streets alone.  Found a track that has great open access so I have a flat training area and on Monday I begin a Masters Swim class.  Can't wait for June!!!!!!!

- Mitch: S 9 / B 22 / R 21 / Rest Days 4 ; Total = 52 ; 33:36'46" 
- Andy: S 12 / B 17 / R 17 /Rest Days 5 ; Total = 48 (Two extra from two races); 41:12'59" 
- JoeP: S 12/ B 17/ R 12 / Rest Days 4; Total = 40 ; 48:49'20" 
- Scott: S 9 / B 7 / R 20 / Rest Days 5 ; Total = 36 ; 
- Gabe: S 11 / B 12 / R 12 / Rest Days 4 ; Total = 36 ; 46:11'23" (One extra from one race) 
- Ernesto: S 7 / B 14 / R 13/ Rest Days 4 ; Total = 34 ; 45:29'51" 
- Barry: S 7 / B 7 / R 16/ Rest Days 4 ; Total = 31 ; (1 extra from race) 24:50'39" 
- Mike: S 12 / B 6 / R 11 / Rest Days 5 ; Total = 34 ; 34:50'45" 
- Rachel: S 8 / B 9 /R 9 / Rest Days 5; Total = 28 (2 extra from race); 31:46'13" 
- Jim: S 1 / B 14 / R 13 / Rest Days 4 ; Total = 29 ; 26:10'45" (1pt post race) 
- Samyg S 8 / B 9 / R 10 / Rest Days 5 ; Total = 27 ; 24:58':32" 
- Jennie: S 6 / B 7 / R 13/ Rest Days 9 ; Total = 26 ; 18:03'10"
- Chris: S 6 / B 7 / R 10 / Rest Days 6 ; Total = 25 (2 extra from race); 25:31:15" 
- 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  
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17" 
- 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"

2012-05-31 2:18 PM
in reply to: #4237182

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Master
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Subject: RE: Ernesto's group (4th season) - Closed

ernestov - 2012-05-31 11:50 AM Mitch, don't be afraid of speed work on race week. Easy strides and reduced volume will slow you down a bit. Tomorrow go to the track, run 30' and in the last six minutes do twenty seconds really hard (all out pace) and recover for forty seconds. The first twenty four minutes do a moderate pace. You'll do well on Sunday.

Thanks.  My only hesitancy is around some tendonitis I have been experiencing on my lower left leg, medial side.  It doesn't seem to slow me down but has been presenting some discomfort as I warm up and then after runs.  I've been icing, massaging and taking some ibuprofen in an effort to manage it.  I'm trying to find the balance between too much and too little.  Recognize that the track is a synthetic surface and much softer.  If I do the speed workout tomorrow morning should I run on Saturday too? 

As an aside, I did about 4 yesterday with 2 miles at 20 seconds faster than Half Marathon pace.  Also have a DR's appt for next Tuesday to get the leg checked out. 



Edited by dangremond 2012-05-31 2:23 PM

2012-05-31 2:38 PM
in reply to: #4123283

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Colorado Springs
Subject: RE: Ernesto's group (4th season) - Closed

Also wanted to add that today's run on the track was 3.14miles with a HR of 147 and 13.2pace...  Plan is to just train there for most runs.  The low HR makes up for going round and round.  At least I still have amazing views.  

Before tomorrows challenge kicks off I have a question.  I am going to do the "Incline" in the morning...  it is a trail but the old RR ties give it stairs.  It is 3.4 miles round trip and a 2200 ft accent... Can I count this as a run? or will I still need additional Tri specific workouts.  As it is now I plan on a bike in the afternoon.  

Thanks  Here's a link if anyone wants to look at it.  I plan on doing this on a regular basis.  

http://www.inclineclub.com/incline/

http://manitouincline.net/main.htm

2012-05-31 2:56 PM
in reply to: #4237659

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Maple Grove, MN
Subject: RE: Ernesto's group (4th season) - Closed
jenputnam - 2012-05-31 2:38 PM

Also wanted to add that today's run on the track was 3.14miles with a HR of 147 and 13.2pace...  Plan is to just train there for most runs.  The low HR makes up for going round and round.  At least I still have amazing views.  

Before tomorrows challenge kicks off I have a question.  I am going to do the "Incline" in the morning...  it is a trail but the old RR ties give it stairs.  It is 3.4 miles round trip and a 2200 ft accent... Can I count this as a run? or will I still need additional Tri specific workouts.  As it is now I plan on a bike in the afternoon.  

Thanks  Here's a link if anyone wants to look at it.  I plan on doing this on a regular basis.  

http://www.inclineclub.com/incline/

http://manitouincline.net/main.htm



Definition of a run: most of the time, there is a point in your stride when both feet are off the ground. Otherwise it is a walk or hike. So are you mostly hiking or running the trail?
2012-05-31 2:58 PM
in reply to: #4237635

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Dallas
Subject: RE: Ernesto's group (4th season) - Closed
dangremond - 2012-05-31 2:18 PM

ernestov - 2012-05-31 11:50 AM Mitch, don't be afraid of speed work on race week. Easy strides and reduced volume will slow you down a bit. Tomorrow go to the track, run 30' and in the last six minutes do twenty seconds really hard (all out pace) and recover for forty seconds. The first twenty four minutes do a moderate pace. You'll do well on Sunday.

Thanks.  My only hesitancy is around some tendonitis I have been experiencing on my lower left leg, medial side.  It doesn't seem to slow me down but has been presenting some discomfort as I warm up and then after runs.  I've been icing, massaging and taking some ibuprofen in an effort to manage it.  I'm trying to find the balance between too much and too little.  Recognize that the track is a synthetic surface and much softer.  If I do the speed workout tomorrow morning should I run on Saturday too? 

As an aside, I did about 4 yesterday with 2 miles at 20 seconds faster than Half Marathon pace.  Also have a DR's appt for next Tuesday to get the leg checked out. 

No running Saturday, maybe some strides on the grass. Focus on the race and break it into pieces, the first thing you want to think about is placement. Since you are going to be 1:40 or faster you want to be very close to the front so you don't get blocked by slower runners, walkers, etc.; go slightly slower than the target pace, maybe 7:50 or so for two miles and then start to crank it up slowly, letting the speed come naturally. After mile 9, unleash it! From the midrace point on, don't drink or eat unless you're thirsty, maybe one gel at the most, but going at a hard pace if you eat too much your blood will shunt from from the muscles into the digestive tract. Your body should have enough sugars for two hours if you carbo load. In a marathon, I would tell you a completely different story.
2012-05-31 3:15 PM
in reply to: #4123283

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Gold Coast Australia.
Subject: RE: Ernesto's group (4th season) - Closed

Last entry for me too, it is already June 1 here. Yesterday I did a 12k run in 1:06. I must say, this May was not the best for me, work, short days and this old pain in the back cut my enthusiasm down to bare minimum.

- Mitch: S 9 / B 22 / R 21 / Rest Days 4 ; Total = 52 ; 33:36'46"
- Andy: S 12 / B 17 / R 17 /Rest Days 5 ; Total = 48 (Two extra from two races); 41:12'59"
- JoeP: S 12/ B 17/ R 12 / Rest Days 4; Total = 40 ; 48:49'20"
- Scott: S 9 / B 7 / R 20 / Rest Days 5 ; Total = 36 ;
- Gabe: S 11 / B 12 / R 12 / Rest Days 4 ; Total = 36 ; 46:11'23" (One extra from one race)
- Ernesto: S 7 / B 14 / R 13/ Rest Days 4 ; Total = 34 ; 45:29'51"
- Barry: S 7 / B 7 / R 16/ Rest Days 4 ; Total = 31 ; (1 extra from race) 24:50'39"
- Mike: S 12 / B 6 / R 11 / Rest Days 5 ; Total = 34 ; 34:50'45"
- Rachel: S 8 / B 9 /R 9 / Rest Days 5; Total = 28 (2 extra from race); 31:46'13"
- Jim: S 1 / B 14 / R 13 / Rest Days 4 ; Total = 29 ; 26:10'45" (1pt post race)
- Samyg S 8 / B 9 / R 10 / Rest Days 5 ; Total = 27 ; 24:58':32"
- Jennie: S 6 / B 7 / R 13/ Rest Days 9 ; Total = 26 ; 18:03'10"
- Chris: S 6 / B 7 / R 10 / Rest Days 6 ; Total = 25 (2 extra from race); 25:31:15"
- Markz: S 2 / B 9/ R 14 / Rest Days 4 ; Total = 25 ; 32:08'00"
- Marcia: S 5 / B 9 / R 10/ Rest Days 9 ; Total = 24 ; 29:45
- Lynne: S 5 /B 6 / R 11 / Rest Days 10; Total= 22 ; 18:40'17"
- 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"

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