Ernesto's group (5th season) - Closed (Page 59)

Evening Spin... Hahaha Number 1, this isn't going to last long

Taylor - Swim - 2 / Bike - 5 / Run - 3 / Rest - 1 / Total 10 /Time -7:58:00
Scott - Swim - 4 / Bike - 3 / Run - 3 / Rest -1 / Total 10 / Time - 7:10:00
Trevor - Swim - 2/ Bike 4 / Run -3/ Rest - 1/ Total 9 /Time - 11:24:32
Mitch - Swim - 0 / Bike - 4 / Run - 5 / Rest - 1 / Total 9 / Time - 7:29:48
Randy- Swim - 2 / Bike - 2 / Run - 5 / Rest - 0 / Total 9 / Time - 5:45:00
Gabe - Swim - 2 / Bike - 2 / Run - 4 / Rest - 0 / Total 8 / Time - 10:51:28
Mark Z - Swim - 1 / Bike - 3 / Run - 4 / Rest - 1 / Total 8 / Time - 6:52:00 
Matthew - Swim - 3 / Bike - 1 / Run - 2 / Rest - 1 / Total 6 Time - 6:34:00
Derek - Swim - 3 / Bike - 1 / Run - 2 / Rest - 0 / Total 6 / Time 05:51:20
Ernesto - Swim - 1 / Bike - 2 / Run - 3 / Rest - 2 / Total 6 / Time - 7:40:40
Greg - Swim - 2 / Bike - 1 / Run - 2 / Rest - 1 / Total 5 / Time - 4:10:00
Jordan - Swim - 3 / Bike - 1 / Run - 1 / Rest - 0 / Total - 5 / Time - 03:41:47
Juancho - Swim - 2/ Bike -1 / Run - 2 / Rest - 0 / Total 5 / Time - 5:17:37
JoeP - Swim - 1 Bike - 1 / Run2 / Rest 1 / Total 4 Time 4:14:52
Jim - Swim- 0/Bike - 1/Run - 4/Rest - 2 / Total 5/ Time- 4:21:48
Robert - Swim - 1 / Bike - 1 / Run - 2 / Rest - 1 / Total 4 Time 3:11:08
Jackie - Swim - 0 / Bike - 0 / Run - 3 / Rest - 0 / Total 3 / time - 6:11:01 
Mark H - Swim - 1 / Bike - 0 / Run - 2 / Rest - 0 / Total 3 / Time - 1:35:00
Charlotte - Swim - 0 / Bike - 0 / Run - 1 / Rest - 1 / Total 2 / Time - 1:40
Barry - Swim - 0 / Bike - 1 / Run - 1 / Rest - 0 / Total - 2 / Time - 1:11:04
Mike - Swim - 1/ Bike - 0 / Run - 0 / Rest - 0 / Total 1 / Time 00:45:00

40 min Sunch and then 1:20 bike ride this afternoon in the hills.

Taylor - Swim - 2 / Bike - 5 / Run - 3 / Rest - 1 / Total 10 /Time -7:58:00
Scott - Swim - 4 / Bike - 3 / Run - 3 / Rest -1 / Total 10 / Time - 7:10:00
Trevor - Swim - 2/ Bike 4 / Run -3/ Rest - 1/ Total 9 /Time - 11:24:32
Mitch - Swim - 0 / Bike - 4 / Run - 5 / Rest - 1 / Total 9 / Time - 7:29:48
Randy- Swim - 2 / Bike - 2 / Run - 5 / Rest - 0 / Total 9 / Time - 5:45:00
Gabe - Swim - 2 / Bike - 2 / Run - 4 / Rest - 0 / Total 8 / Time - 10:51:28
Mark Z - Swim - 1 / Bike - 3 / Run - 4 / Rest - 1 / Total 8 / Time - 6:52:00 
Matthew - Swim - 4 / Bike - 2 / Run - 2 / Rest - 1 / Total 8 Time - 8:34:00
Derek - Swim - 3 / Bike - 1 / Run - 2 / Rest - 0 / Total 6 / Time 05:51:20
Ernesto - Swim - 1 / Bike - 2 / Run - 3 / Rest - 2 / Total 6 / Time - 7:40:40
Greg - Swim - 2 / Bike - 1 / Run - 2 / Rest - 1 / Total 5 / Time - 4:10:00
Jordan - Swim - 3 / Bike - 1 / Run - 1 / Rest - 0 / Total - 5 / Time - 03:41:47
Juancho - Swim - 2/ Bike -1 / Run - 2 / Rest - 0 / Total 5 / Time - 5:17:37
JoeP - Swim - 1 Bike - 1 / Run2 / Rest 1 / Total 4 Time 4:14:52
Jim - Swim- 0/Bike - 1/Run - 4/Rest - 2 / Total 5/ Time- 4:21:48
Robert - Swim - 1 / Bike - 1 / Run - 2 / Rest - 1 / Total 4 Time 3:11:08
Jackie - Swim - 0 / Bike - 0 / Run - 3 / Rest - 0 / Total 3 / time - 6:11:01 
Mark H - Swim - 1 / Bike - 0 / Run - 2 / Rest - 0 / Total 3 / Time - 1:35:00
Charlotte - Swim - 0 / Bike - 0 / Run - 1 / Rest - 1 / Total 2 / Time - 1:40
Barry - Swim - 0 / Bike - 1 / Run - 1 / Rest - 0 / Total - 2 / Time - 1:11:04
Mike - Swim - 1/ Bike - 0 / Run - 0 / Rest - 0 / Total 1 / Time 00:45:00

Tempo run on dreadmill (1.5 WU, 3 @ HMP, 1.5 CD) followed by 40 minutes on drainer

Updating for Yesterday.  40min in the pool, 60min on the trininer and 30 min on the treadmill.

Mitch - Swim - 0 / Bike - 5 / Run - 6 / Rest - 1 / Total 11 / Time - 9:03:03
Taylor - Swim - 2 / Bike - 5 / Run - 3 / Rest - 1 / Total 10 /Time -7:58:00 
Scott - Swim - 4 / Bike - 3 / Run - 3 / Rest -1 / Total 10 / Time - 7:10:00
Trevor - Swim - 2/ Bike 4 / Run -3/ Rest - 1/ Total 9 /Time - 11:24:32
Derek - Swim - 4 / Bike - 2 / Run - 3 / Rest - 0 / Total 9 / Time 08:01:20
Randy- Swim - 2 / Bike - 2 / Run - 5 / Rest - 0 / Total 9 / Time - 5:45:00
Gabe - Swim - 2 / Bike - 2 / Run - 4 / Rest - 0 / Total 8 / Time - 10:51:28
Mark Z - Swim - 1 / Bike - 3 / Run - 4 / Rest - 1 / Total 8 / Time - 6:52:00 
Matthew - Swim - 4 / Bike - 2 / Run - 2 / Rest - 1 / Total 8 Time - 8:34:00  
Ernesto - Swim - 1 / Bike - 2 / Run - 3 / Rest - 2 / Total 6 / Time - 7:40:40 
Greg - Swim - 2 / Bike - 1 / Run - 2 / Rest - 1 / Total 5 / Time - 4:10:00 
Jordan - Swim - 3 / Bike - 1 / Run - 1 / Rest - 0 / Total - 5 / Time - 03:41:47
Juancho - Swim - 2/ Bike -1 / Run - 2 / Rest - 0 / Total 5 / Time - 5:17:37
JoeP - Swim - 1 Bike - 1 / Run2 / Rest 1 / Total 4 Time 4:14:52 
Jim - Swim- 0/Bike - 1/Run - 4/Rest - 2 / Total 5/ Time- 4:21:48
Robert - Swim - 1 / Bike - 1 / Run - 2 / Rest - 1 / Total 4 Time 3:11:08
Jackie - Swim - 0 / Bike - 0 / Run - 3 / Rest - 0 / Total 3 / time - 6:11:01  
Mark H - Swim - 1 / Bike - 0 / Run - 2 / Rest - 0 / Total 3 / Time - 1:35:00 
Charlotte - Swim - 0 / Bike - 0 / Run - 1 / Rest - 1 / Total 2 / Time - 1:40
Barry - Swim - 0 / Bike - 1 / Run - 1 / Rest - 0 / Total - 2 / Time - 1:11:04
Mike - Swim - 1/ Bike - 0 / Run - 0 / Rest - 0 / Total 1 / Time 00:45:00

Seemed to have developed a little problem in my right knee.  I started to notice a pain on the outside of my right knee by the end of my run yesterday.  I iced it down and took some Advil, it was feeling better this morning.  After doing some research it looks like it could be a problem with the IT band.  Im going to skip my run today and my long run on Sunday, most likely my rides on the trainer as well.  I went to the gym this morning and did a few IT band strengthing exercises and used the foam roller.  It was felling a little tender after, but not too bad.  Ive called a friend who is a PT and hes going to try and get me in soon for an assessment.

Anyone her have any history with this problem?  How have to solved or managed it?  Any expected time frame for recovery? 

Really hoping this dosen't keep me off of running for too long as I training for a HM at the end of May.

Thanks for any help you guys can provide.

These are ways for you to mitigate:

- Get fitted for shoes, every now and then running stores have specialists visit for clinics or have personnel that is really knowledgeable in the matter. Here's where you have to be clever, sometimes they will try to sell you the wrong shoe because it is the one where the store makes the most money. Try them on and see hoe they feel in real conditions and not only walking inside the store or running on the store's treadmill.

- Revise your stride, the best way to do so is counting how many times your right foot hits the ground in a minute. If that number is below 90 you need to shorten your stride and increase the cadence. An ideal number is anything between 90 and 95. This will also help your running speed because it stimulates the neuromuscular connections.

- Check the last few week's mileage, if you see big increases you need to slow down. Running needs musculo-skeletal adaptations that will not happen overnight. Mileage increases are to be done at a rate than no more than 10% per week, and every fourth week you need to cut down a bit (kinda like taking three steps forward, one step back).

- Avoid unnecessary long runs, they take too much out of you. By long runs I mean anything over two hours. If you want to put lots of mileage it is way better to do it by running frequently. This will also give you more speed. Long runs are good but not if they are done weekly.

Thanks for the positive comments Samy - I am definitely going to take this year step by step and easy, dont want to spoil the fun feeling we all get!

First time on the trainer and I loved it - Songza playing Euro Dance mix and I was rocking!

OK, I am sure the enthusiasm will quickly disappear as the rides get longer and I start watching HBO, but after 40 mins I love my Trainer!!

Oh, and it as about 40 degrees in the garage, not as cold as some but cold enough :-)

Well gang, I want you to be the first to know: I passed the big exam and the supplemental exam with USA Triathlon (84% and 95%), so officially I am a USAT Certified Coach Level I. I assume that soon enough I'll get my certificates and all that stuff. I am very excited!

You can now call me Coach, hehe!

Congratulations, very exciting news. Can we use Coach E for short?

Awesome!  Great to hear it, Coach!

Congrats Coach E, well done and we new you would pass!  So should we expect any changes now that you are "El Coach"? 

Not planning on making any money out of it though, coaching can be a lot of work (if done properly) and I just don't have the time.

Little runch for me today...

Ernesto, only YOU needed the piece of paper.  Those of us that have been here awhile (and maybe some of the newer people) already knew you were a "coach".  Congratulations, you're the best!

Gabe, I'm so jealous, in a good way.  Chrissie is awesome.

Samy and MarkH, I put my race belt on in T1 for tris.  I've watched too many people try to leave T2 without their race number.  For running, I've done both.  I don't like to pin numbers to shirts if they are going to leave holes in them or snag them.

Jim, prayers for your wife.

Greg, pretty neat Bike Friday and great shot of the bay.  I need a vacation.

Derek, I've had IT and piriformis issues.  I hardly ever do drugs.  I foam roll before and after my runs.  I foam roll my neck, shoulders, back, butt, hams, quads, calves and ankles.  I also use the stick.  My favorite exercise is to lay on the floor on my back with hands at my sides.  Lift one leg straight up making a 90 degree angle with the floor.  Cross it over the opposite leg and try to touch the floor with it.  Raise it back up to the 90 degree angle.  I do that about 10 times on each leg.  Try to keep your back on the floor.  It gets easier.  Hope it helps.

I used to rely on Ibuprofen quite a bit for aches and pains.  Never in excess cause I was always cognizant of the liver/kidney issues.  When I had my stress fracture I also found out that there is some research that indicates that Ibuprofen interferes with the normal healing of the bones.  So while I was taking ibuprofen to help with the tendon inflammation and to lessen pain I was probably making matters worse.

I'm a big proponent of icing these days.  After long runs or big efforts I'll wrap these cool ice wraps around my calves - goes from ankle to bottom of knee.  Its almost heaven and I think it goes a long way to helping with recovery.

0:35 OWS, a rest day, and another today. Struggling with work balance right now.

Congratulations Coach - awesome

Meant to swim before lunch - but that didn't happen.  So after definitely not following the "don't eat like a pig diet" and consuming 2 coney's, 1 chili fries, piece of pita, and half a greek salad I hauled my butt to the pool. 

Last 300M foot kept cramping up - the arches have been really tight and I know I need to get my tennis ball out and start stretching them.

Mitch - Swim - 1 / Bike - 5 / Run - 6 / Rest - 1 / Total 12 / Time - 9:33:20
Taylor - Swim - 2 / Bike - 5 / Run - 3 / Rest - 1 / Total 10 /Time -7:58:00
Scott - Swim - 4 / Bike - 3 / Run - 3 / Rest -1 / Total 10 / Time - 7:10:00
Trevor - Swim - 2/ Bike 4 / Run -3/ Rest - 1/ Total 9 /Time - 11:24:32
Derek - Swim - 4 / Bike - 2 / Run - 3 / Rest - 0 / Total 9 / Time 08:01:20
Randy- Swim - 2 / Bike - 2 / Run - 5 / Rest - 0 / Total 9 / Time - 5:45:00
Gabe - Swim - 2 / Bike - 2 / Run - 4 / Rest - 0 / Total 8 / Time - 10:51:28
Mark Z - Swim - 1 / Bike - 3 / Run - 4 / Rest - 1 / Total 8 / Time - 6:52:00
Matthew - Swim - 4 / Bike - 2 / Run - 2 / Rest - 1 / Total 8 Time - 8:34:00
Jackie - Swim - 0 / Bike - 0 / Run - 6 / Rest - 2 / Total 6 / Time - 10:31:25 
Ernesto - Swim - 1 / Bike - 2 / Run - 4 / Rest - 2 / Total 7 / Time - 8:20:40
Greg - Swim - 3 / Bike - 1 / Run - 2 / Rest - 3 / Total 6 / Time - 4:45:00
Jordan - Swim - 3 / Bike - 1 / Run - 1 / Rest - 0 / Total - 5 / Time - 03:41:47
Juancho - Swim - 2/ Bike -1 / Run - 2 / Rest - 0 / Total 5 / Time - 5:17:37
JoeP - Swim - 1 Bike - 1 / Run2 / Rest 1 / Total 4 Time 4:14:52
Jim - Swim- 0/Bike - 1/Run - 4/Rest - 2 / Total 5/ Time- 4:21:48
Robert - Swim - 1 / Bike - 1 / Run - 2 / Rest - 1 / Total 4 Time 3:11:08
Mark H - Swim - 1 / Bike - 1 / Run - 2 / Rest - 0 / Total 4 / Time - 2:15:00
Charlotte - Swim - 0 / Bike - 0 / Run - 1 / Rest - 1 / Total 2 / Time - 1:40
Barry - Swim - 0 / Bike - 1 / Run - 1 / Rest - 0 / Total - 2 / Time - 1:11:04
Mike - Swim - 1/ Bike - 0 / Run - 0 / Rest - 0 / Total 1 / Time 00:45:00

One upside of living in the North is I don't have to deal with those Greek Coney Islands around here. A weakness for me.  At least you had half a salad. That makes it healthy.

Congrats Coach!

Or should we call you "USAT Certified Coach Level I"?

The salad was my wife's and she could only eat half - then she laid the "if you don't eat it it will just go to waste" bit on me.  I hate wasting food, so the salad got consumed as well.  Also, for a minute we thought they had given us an extra coney - I was set to devour that too!  Funny thing, I'm getting hungry right now.

How many in this group know the joys of a Coney Dog and Chili Fries?