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Ernesto's group (5th season) - Closed (Page 63)
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 2013-02-11 1:54 PM in reply to: #4543349 |
Master  1780     Boynton Beach, FL |  Subject: RE: Ernesto's group (5th season) - ClosedQuestion for E and the group: Help figure out race strategy for my first HM (this Sunday). My initial goal of 2:20 (stretch 2:15) got changed to a single goal of 2:15 (or 10:18 pace). I have been training as if my pace was 10:00 (i.e. pace runs at 10:00, long runs at 11:00 - pace +1), just to give me a mental "cushion" for the race.. My 11 mile run when GREAT, kept my HR low, and ran the last 3 miles at 10:15 feeling good (temps in the high 50s/low 60s). Time: 1:58. http://connect.garmin.com/activity/268912920 My 12 mile run was not so good. Able to finish (following the same last 3 miles at faster pace), but HR up from first few miles (although I went out the prior night - including a few glasses of wine and a nice limoncello - and temps were in the high 60s low 70s). Time 2:10. http://connect.garmin.com/activity/272056756 Temps for the race are supposed to be low 60s (even high 50s). My initial plan was to run with the 2:15 pace group (10:18 pace) for the first 8 miles, assess and decide whether to speed up to 10:00 pace for the rest or remain there. However, the competitive devilish person sitting in my shoulder is telling me to start at 10:00 and go from there. I am leaning to the conservative approach (as I will be very happy breaking 2:15 anyways), being my first HM and all, but wanted to get your opinions. |
| 2013-02-11 4:30 PM in reply to: #4617742 |
Regular 789 | Subject: RE: Ernesto's group (5th season) - Closed Samyg - 2013-02-11 11:54 AM Question for E and the group: Help figure out race strategy for my first HM (this Sunday). My initial goal of 2:20 (stretch 2:15) got changed to a single goal of 2:15 (or 10:18 pace). I have been training as if my pace was 10:00 (i.e. pace runs at 10:00, long runs at 11:00 - pace +1), just to give me a mental "cushion" for the race.. My 11 mile run when GREAT, kept my HR low, and ran the last 3 miles at 10:15 feeling good (temps in the high 50s/low 60s). Time: 1:58. http://connect.garmin.com/activity/268912920 My 12 mile run was not so good. Able to finish (following the same last 3 miles at faster pace), but HR up from first few miles (although I went out the prior night - including a few glasses of wine and a nice limoncello - and temps were in the high 60s low 70s). Time 2:10. http://connect.garmin.com/activity/272056756 Temps for the race are supposed to be low 60s (even high 50s). My initial plan was to run with the 2:15 pace group (10:18 pace) for the first 8 miles, assess and decide whether to speed up to 10:00 pace for the rest or remain there. However, the competitive devilish person sitting in my shoulder is telling me to start at 10:00 and go from there. I am leaning to the conservative approach (as I will be very happy breaking 2:15 anyways), being my first HM and all, but wanted to get your opinions. I would start out slower like 11min/mile pace looking to keep your HR low. See how you are feeling after mile 3 or so, bump it up some to like 10:40 give or take. Mile 6-7 if you are feeling strong bump up some more. At mile 10-11 go for it and see what happens. I also suggest walking through aid stations after mile 4. Spend the extra 30 seconds briskly walking to do a short recovery. Don't get caught up in going out super hard. I know I do that a lot but slowly I am learning to not take off too hard. Best of luck with your race. |
| 2013-02-11 4:31 PM in reply to: #4617545 |
Regular 789 | Subject: RE: Ernesto's group (5th season) - Closed 52:30 swim today for lunch. I felt better swimming than my actual time shows. Mitch - Swim - 2 / Bike - 8 / Run - 10 / Rest - 1 / Total 20 / Time - 15:24:29 Trevor - Swim - 5/ Bike 7 / Run - 4/ Rest - 2/ Total 16 /Time - 20:22:32 Taylor - Swim - 2 / Bike - 7 / Run - 6 / Rest - 1 / Total 14 / Time - 13:34:00 Scott - Swim - 6 / Bike - 5 / Run - 3 / Rest -2 / Total 14 / Time - 10:25:00 Randy- Swim - 3 / Bike - 3 / Run - 8 / Rest - 1 / Total 14 / Time - 10:10:00 Mark Z - Swim - 2 / Bike - 6 / Run - 5 / Rest - 1 / Total 13 / Time - 13:29:00 Derek - Swim - 6 / Bike - 3 / Run - 3 / Rest - 3 / Total 12 / Time 09:39:20 Matthew - Swim - 6 / Bike - 3 / Run - 3 / Rest - 2 / Total 11 Time - 12:18:15 Gabe - Swim - 2 / Bike - 4 / Run - 4 / Rest - 2 / Total 10 / Time - 14:48:28 Ernesto - Swim - 2 / Bike - 3 / Run - 5 / Rest - 3 / Total 10 / Time - 14:02:24 Greg - Swim - 4 / Bike - 2 / Run - 3 / Rest - 3 / Total 9 / Time - 7:25:00 Tiffany - Swim - 3 / Bike - 3 / Run - 2 / Rest - 2 / Total 8 / Time - 7:34:58 Jackie - Swim - 0 / Bike - 0 / Run - 6 / Rest - 2 / Total 6 / Time - 10:31:25 Jordan - Swim - 4 / Bike - 1 / Run - 1 / Rest - 0 / Total - 6 / Time - 04:27:17 Robert - Swim - 1 / Bike - 2 / Run - 2 / Rest - 2 / Total 5 Time 4:11:08 Juancho - Swim - 2/ Bike -1 / Run - 2 / Rest - 0 / Total 5 / Time - 5:17:37 Jim - Swim- 0/Bike - 2/Run - 6/Rest - 3 / Total 8/ Time- 7:27:00 Mike - Swim - 2/ Bike - 2 / Run - 1/ Rest - 0 / Total 5 / Time 04:20:00 Mark H - Swim - 1 / Bike - 2 / Run - 2 / Rest - 0 / Total 5 / Time - 3:00:00 JoeP - Swim - 1 Bike - 1 / Run2 / Rest 1 / Total 4 Time 4:14:52 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 |
| 2013-02-11 5:12 PM in reply to: #4618021 |
Veteran 419 clayton | Subject: RE: Ernesto's group (5th season) - Closed spie34 - 2013-02-11 5:30 PM Samyg - 2013-02-11 11:54 AM Don't get caught up in going out super hard. I know I do that a lot but slowly I am learning to not take off too hard. Best of luck with your race. Samy - I cant advise on the race plan but I can re-iterate what Trevor said - dont get caught up in the initial adrenalin rush/crowd - I have made that very mistake as have many others here - stick to your race plan!!! I even write my pace times in sharpie on my forearm so not to 'forget' :-) |
| 2013-02-11 6:55 PM in reply to: #4618072 |
Regular 789 | Subject: RE: Ernesto's group (5th season) - Closed markhodges1973 - 2013-02-11 3:12 PM spie34 - 2013-02-11 5:30 PM Samyg - 2013-02-11 11:54 AM Don't get caught up in going out super hard. I know I do that a lot but slowly I am learning to not take off too hard. Best of luck with your race. Samy - I cant advise on the race plan but I can re-iterate what Trevor said - dont get caught up in the initial adrenalin rush/crowd - I have made that very mistake as have many others here - stick to your race plan!!! I even write my pace times in sharpie on my forearm so not to 'forget' :-) I never really thought about doing that but that seems like a good idea to do. Maybe I'll have some post-its on my bike for my IM this summer to keep things in check. The post-it will say go slow |
.| 2013-02-11 7:16 PM in reply to: #4618177 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed spie34 - 2013-02-11 7:55 PM I've made laminated pace bracelets with each miles pace and total time as race progresses. Also, I agree, start slower for 1st few miles then speed up. Check out my Martian half marathon last April...first few miles I eased into race. Didn't finish as strong as I wanted , but it was my best race to date.markhodges1973 - 2013-02-11 3:12 PM spie34 - 2013-02-11 5:30 PM Samyg - 2013-02-11 11:54 AM Don't get caught up in going out super hard. I know I do that a lot but slowly I am learning to not take off too hard. Best of luck with your race. Samy - I cant advise on the race plan but I can re-iterate what Trevor said - dont get caught up in the initial adrenalin rush/crowd - I have made that very mistake as have many others here - stick to your race plan!!! I even write my pace times in sharpie on my forearm so not to 'forget' :-) I never really thought about doing that but that seems like a good idea to do. Maybe I'll have some post-its on my bike for my IM this summer to keep things in check. The post-it will say go slow |
| 2013-02-11 7:27 PM in reply to: #4543349 |
Veteran 173 Lees Summit | Subject: RE: Ernesto's group (5th season) - Closed 33 minutes on the trainer.... 30 minutes os spinning. Mitch - Swim - 2 / Bike - 8 / Run - 10 / Rest - 1 / Total 20 / Time - 15:24:29 Trevor - Swim - 5/ Bike 7 / Run - 4/ Rest - 2/ Total 16 /Time - 20:22:32 Randy- Swim - 3 / Bike - 4 / Run - 8 / Rest - 1 / Total 15 / Time - 10:43:00 Taylor - Swim - 2 / Bike - 7 / Run - 6 / Rest - 1 / Total 14 / Time - 13:34:00 Scott - Swim - 6 / Bike - 5 / Run - 3 / Rest -2 / Total 14 / Time - 10:25:00 Mark Z - Swim - 2 / Bike - 6 / Run - 5 / Rest - 1 / Total 13 / Time - 13:29:00 Derek - Swim - 6 / Bike - 3 / Run - 3 / Rest - 3 / Total 12 / Time 09:39:20 Matthew - Swim - 6 / Bike - 3 / Run - 3 / Rest - 2 / Total 11 Time - 12:18:15 Gabe - Swim - 2 / Bike - 4 / Run - 4 / Rest - 2 / Total 10 / Time - 14:48:28 Ernesto - Swim - 2 / Bike - 3 / Run - 5 / Rest - 3 / Total 10 / Time - 14:02:24 Greg - Swim - 4 / Bike - 2 / Run - 3 / Rest - 3 / Total 9 / Time - 7:25:00 Tiffany - Swim - 3 / Bike - 3 / Run - 2 / Rest - 2 / Total 8 / Time - 7:34:58 Jackie - Swim - 0 / Bike - 0 / Run - 6 / Rest - 2 / Total 6 / Time - 10:31:25 Jordan - Swim - 4 / Bike - 1 / Run - 1 / Rest - 0 / Total - 6 / Time - 04:27:17 Robert - Swim - 1 / Bike - 2 / Run - 2 / Rest - 2 / Total 5 Time 4:11:08 Juancho - Swim - 2/ Bike -1 / Run - 2 / Rest - 0 / Total 5 / Time - 5:17:37 Jim - Swim- 0/Bike - 2/Run - 6/Rest - 3 / Total 8/ Time- 7:27:00 Mike - Swim - 2/ Bike - 2 / Run - 1/ Rest - 0 / Total 5 / Time 04:20:00 Mark H - Swim - 1 / Bike - 2 / Run - 2 / Rest - 0 / Total 5 / Time - 3:00:00 JoeP - Swim - 1 Bike - 1 / Run2 / Rest 1 / Total 4 Time 4:14:52 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 |
| 2013-02-11 7:47 PM in reply to: #4543349 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (5th season) - Closed Been lost for the last week so it was time for an update. Ran 3 days in a row - Sunday was the first time I ran hard (sub 7:30 pace) in a long time at a sustained effort and I'm a little sore. My 18 week plan starts Sunday so it is time to get going. Mitch - Swim - 2 / Bike - 8 / Run - 10 / Rest - 1 / Total 20 / Time - 15:24:29 |
| 2013-02-11 7:48 PM in reply to: #4617201 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (5th season) - Closed markhodges1973 - 2013-02-11 10:56 PM Mark- no problems at all. swapped from heavy joggers to these over night. no aches or pains. I had issues with my achilles and the physio told me to wear in soles. I didnt agree with her as she didnt see me walk, jogging or my shoes so how could she tell i need in soles. Any way with the new shoes i simply stopped wearing the in soles and have had no issues with achille anymore.Matthews - 2013-02-10 6:58 PM markhodges1973 - 2013-02-11 7:24 AM HI - my running shoes are up for renewal - I have been running in Brooks Defyance for last two years without injury. I normally rely on the running store advice after a tredmil review, but was I curious about changing to a light weight shoe. What are the benefits of light weight and are there any increased risks of injury? Thanks, Mark. Mark - I have switched to using Kswiss - Kwicky Blade Light. I love em and they look good. I get them from the UK as its a lot cheaper then Australia. http://www.wiggle.com.au/k-swiss-kwicky-blade-light-shoes-2012/ They are soft on the feet for road running and all seamless so no need for socks. And with that sort of colour you feel like you are running fast.
Matthew, did you suffer any aches/pains when you transitioned to the lightweight shoes? How long had you been running before oyu transitioned? |
| 2013-02-11 8:24 PM in reply to: #4618242 |
| Subject: RE: Ernesto's group (5th season) - Closed |
| 2013-02-11 8:59 PM in reply to: #4617742 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed Samyg - 2013-02-11 1:54 PM Go with the 2:15 pacer, but make sure to warm up before the race because the pacers stick to the pace, which is not the way your body works. Usually, everybody can run slower at the beginning and faster starting at mile 1.5/2, the problem is that if you force a pace too early your body goes into oxygen debt and you pay later. Best way to avoid: nice warmup.Question for E and the group: Help figure out race strategy for my first HM (this Sunday). My initial goal of 2:20 (stretch 2:15) got changed to a single goal of 2:15 (or 10:18 pace). I have been training as if my pace was 10:00 (i.e. pace runs at 10:00, long runs at 11:00 - pace +1), just to give me a mental "cushion" for the race.. My 11 mile run when GREAT, kept my HR low, and ran the last 3 miles at 10:15 feeling good (temps in the high 50s/low 60s). Time: 1:58. http://connect.garmin.com/activity/268912920 My 12 mile run was not so good. Able to finish (following the same last 3 miles at faster pace), but HR up from first few miles (although I went out the prior night - including a few glasses of wine and a nice limoncello - and temps were in the high 60s low 70s). Time 2:10. http://connect.garmin.com/activity/272056756 Temps for the race are supposed to be low 60s (even high 50s). My initial plan was to run with the 2:15 pace group (10:18 pace) for the first 8 miles, assess and decide whether to speed up to 10:00 pace for the rest or remain there. However, the competitive devilish person sitting in my shoulder is telling me to start at 10:00 and go from there. I am leaning to the conservative approach (as I will be very happy breaking 2:15 anyways), being my first HM and all, but wanted to get your opinions. |
| 2013-02-11 9:11 PM in reply to: #4543349 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (5th season) - Closed 7 mile morning run and feeling better over my cold Mitch - Swim - 2 / Bike - 8 / Run - 10 / Rest - 1 / Total 20 / Time - 15:24:29 |
| 2013-02-11 9:15 PM in reply to: #4618345 |
Expert 2811 | Subject: RE: Ernesto's group (5th season) - Closed 30:55 run on indoor track 40 minutes on drainer. It was a nice reminder of all of the reasons I hate our local indoor track... The running lane is for running not walking slowly, standing to watch your girlfriend on the weight machine, letting your toddle play or laying down to stretch. And please look before entering the track. It made me miss the treadmill. Mitch - Swim - 2 / Bike - 8 / Run - 10 / Rest - 1 / Total 20 / Time - 15:24:29 Edited by JBacarella 2013-02-11 9:22 PM |
| 2013-02-11 9:37 PM in reply to: #4615999 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (5th season) - Closed ernestov - 2013-02-09 7:31 PM Juancho - 2013-02-09 12:04 PM thank you very much Juancho, I'd love to go to Spain. I actually have a brother that lives in Barcelona and I haven't seen in many years. Maybe I'll shoot over there one of these days...Ernesto: "better late than never", congratulations Coach! It is very inspirational to see that someone with such a busy life finds time to do this. So you are now Coach2. Been on ski trip with the kids this week -southern Spain has great ski with guaranteed sun-, easy 1h bike ride this morning, aiming for 10k run tomorrow. Hola Juancho, Its good to have another Spanish speaking triathlete here on the group and hope you enjoyed your skiing weekend in southern Spain! Do you live in Madrid? I will be visiting Madrid at the end of April right after attending the Seafood Show in Brussels. As a funny story, I was looking up what marathons where available near Brussels for my upcoming April trip and was thrilled to find the Rock & Roll Madrid Marathon on April 28. Then after realizing that I was going to be in Belgium the week before and working at the Seafood Show, and not being able to enjoy the beer there because of the upcoming race, I decided to look for another marathon and found the Antwerp Marathon a week earlier, which is the one I'm training for now. After finishing the marathon, I will now be able to enjoy all the best Belgian beers with out any worries. My wife still cannot believe my criteria for choosing my race
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| 2013-02-11 9:50 PM in reply to: #4618335 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (5th season) - Closed ernestov - 2013-02-11 9:59 PM Samyg - 2013-02-11 1:54 PM Go with the 2:15 pacer, but make sure to warm up before the race because the pacers stick to the pace, which is not the way your body works. Usually, everybody can run slower at the beginning and faster starting at mile 1.5/2, the problem is that if you force a pace too early your body goes into oxygen debt and you pay later. Best way to avoid: nice warmup.Question for E and the group: Help figure out race strategy for my first HM (this Sunday). My initial goal of 2:20 (stretch 2:15) got changed to a single goal of 2:15 (or 10:18 pace). I have been training as if my pace was 10:00 (i.e. pace runs at 10:00, long runs at 11:00 - pace +1), just to give me a mental "cushion" for the race.. My 11 mile run when GREAT, kept my HR low, and ran the last 3 miles at 10:15 feeling good (temps in the high 50s/low 60s). Time: 1:58. http://connect.garmin.com/activity/268912920 My 12 mile run was not so good. Able to finish (following the same last 3 miles at faster pace), but HR up from first few miles (although I went out the prior night - including a few glasses of wine and a nice limoncello - and temps were in the high 60s low 70s). Time 2:10. http://connect.garmin.com/activity/272056756 Temps for the race are supposed to be low 60s (even high 50s). My initial plan was to run with the 2:15 pace group (10:18 pace) for the first 8 miles, assess and decide whether to speed up to 10:00 pace for the rest or remain there. However, the competitive devilish person sitting in my shoulder is telling me to start at 10:00 and go from there. I am leaning to the conservative approach (as I will be very happy breaking 2:15 anyways), being my first HM and all, but wanted to get your opinions. Thanks Ernesto. Will do. What will constitute a good warm up? Easy (MAF) pace for 5 min? 10 min? a mile? |
| 2013-02-11 11:36 PM in reply to: #4618351 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (5th season) - Closed 12k run this morning. At 4:30am! Things you do when you start work at 7. Mitch - Swim - 2 / Bike - 8 / Run - 10 / Rest - 1 / Total 20 / Time - 15:24:29Trevor - Swim - 5/ Bike 7 / Run - 4/ Rest - 2/ Total 16 /Time - 20:22:32 Randy- Swim - 3 / Bike - 4 / Run - 8 / Rest - 1 / Total 15 / Time - 10:43:00 Mark Z - Swim - 2 / Bike - 6 / Run - 6 / Rest - 1 / Total 14 / Time - 14:37:00 Taylor - Swim - 2 / Bike - 7 / Run - 6 / Rest - 1 / Total 14 / Time - 13:34:00 Scott - Swim - 6 / Bike - 5 / Run - 3 / Rest -2 / Total 14 / Time - 10:25:00 Derek - Swim - 6 / Bike - 3 / Run - 3 / Rest - 3 / Total 12 / Time 09:39:20 Gabe - Swim - 2 / Bike - 4 / Run - 5 / Rest - 2 / Total 11 / Time - 15:51:11 Matthew - Swim - 6 / Bike - 3 / Run - 3 / Rest - 2 / Total 11 Time - 12:18:15 Ernesto - Swim - 2 / Bike - 3 / Run - 5 / Rest - 3 / Total 10 / Time - 14:02:24 Jim - Swim- 0/Bike - 3/Run - 7/Rest - 4 / Total 10/ Time- 8:37:55 Greg - Swim - 4 / Bike - 2 / Run - 3 / Rest - 3 / Total 9 / Time - 7:25:00 Tiffany - Swim - 3 / Bike - 3 / Run - 2 / Rest - 2 / Total 8 / Time - 7:34:58 Jackie - Swim - 0 / Bike - 0 / Run - 6 / Rest - 2 / Total 6 / Time - 10:31:25 Jordan - Swim - 4 / Bike - 1 / Run - 1 / Rest - 0 / Total - 6 / Time - 04:27:17 Robert - Swim - 1 / Bike - 2 / Run - 2 / Rest - 2 / Total 5 Time 4:11:08 Juancho - Swim - 2/ Bike -1 / Run - 2 / Rest - 0 / Total 5 / Time - 5:17:37 Mike - Swim - 2/ Bike - 2 / Run - 1/ Rest - 0 / Total 5 / Time 04:20:00 Mark H - Swim - 1 / Bike - 2 / Run - 2 / Rest - 0 / Total 5 / Time - 3:00:00 JoeP - Swim - 1 /Bike - 2 / Run 5 / Rest 3 / Total 8 Time 6:46:52 Charlotte - Swim - 0 / Bike - 0 / Run - 1 / Rest - 1 / Total 3 / Time - 2:20 Barry - Swim - 0 / Bike - 1 / Run - 1 / Rest - 0 / Total - 2 / Time - 1:11:04 |
| 2013-02-12 5:55 AM in reply to: #4543349 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed Ended up doing speed intervals on treadmill (3x1.5 @ 10k w/800M RIs) followed it by 30 minutes recovery spin on drainer. Mitch - Swim - 2 / Bike - 9 / Run - 11 / Rest - 1 / Total 22 / Time - 16:57:09 Edited by dangremond 2013-02-12 5:56 AM |
| 2013-02-12 7:59 AM in reply to: #4618370 |
Veteran 419 clayton | Subject: RE: Ernesto's group (5th season) - Closed sirgab - 2013-02-11 10:37 PM ernestov - 2013-02-09 7:31 PM Juancho - 2013-02-09 12:04 PM thank you very much Juancho, I'd love to go to Spain. I actually have a brother that lives in Barcelona and I haven't seen in many years. Maybe I'll shoot over there one of these days...Ernesto: "better late than never", congratulations Coach! It is very inspirational to see that someone with such a busy life finds time to do this. So you are now Coach2. Been on ski trip with the kids this week -southern Spain has great ski with guaranteed sun-, easy 1h bike ride this morning, aiming for 10k run tomorrow. Hola Juancho, Its good to have another Spanish speaking triathlete here on the group and hope you enjoyed your skiing weekend in southern Spain! Do you live in Madrid? I will be visiting Madrid at the end of April right after attending the Seafood Show in Brussels. As a funny story, I was looking up what marathons where available near Brussels for my upcoming April trip and was thrilled to find the Rock & Roll Madrid Marathon on April 28. Then after realizing that I was going to be in Belgium the week before and working at the Seafood Show, and not being able to enjoy the beer there because of the upcoming race, I decided to look for another marathon and found the Antwerp Marathon a week earlier, which is the one I'm training for now. After finishing the marathon, I will now be able to enjoy all the best Belgian beers with out any worries. My wife still cannot believe my criteria for choosing my race
Gabe - even though I am still jealous over meeting Chrissie, I'll let you in on a secret - what out for those Belgian beers they are strong - 8% is counted as weak and upwards of 10& for the better ones!! I hope to get there agin this year and try some real Belgian beer instead of 'Blue Moon' and 'Shock top' - sorry my dear US friends, but I know it says Belgian on the label but what you read isnt always true :-) |
| 2013-02-12 8:24 AM in reply to: #4543349 |
| Extreme Veteran 521 | Subject: RE: Ernesto's group (5th season) - Closed Updating from the weekend through this morning. Long bike and longish run on the weekend followed by a session in the pool yesterday and speedwork/run intervals this morning. Mitch - Swim - 2 / Bike - 9 / Run - 11 / Rest - 1 / Total 22 / Time - 16:57:09 Derek - Swim - 6 / Bike - 3 / Run - 3 / Rest - 3 / Total 12 / Time 09:39:20 |
| 2013-02-12 8:59 AM in reply to: #4618670 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (5th season) - Closed markhodges1973 - 2013-02-12 8:59 AM sirgab - 2013-02-11 10:37 PM ernestov - 2013-02-09 7:31 PM Juancho - 2013-02-09 12:04 PM thank you very much Juancho, I'd love to go to Spain. I actually have a brother that lives in Barcelona and I haven't seen in many years. Maybe I'll shoot over there one of these days...Ernesto: "better late than never", congratulations Coach! It is very inspirational to see that someone with such a busy life finds time to do this. So you are now Coach2. Been on ski trip with the kids this week -southern Spain has great ski with guaranteed sun-, easy 1h bike ride this morning, aiming for 10k run tomorrow. Hola Juancho, Its good to have another Spanish speaking triathlete here on the group and hope you enjoyed your skiing weekend in southern Spain! Do you live in Madrid? I will be visiting Madrid at the end of April right after attending the Seafood Show in Brussels. As a funny story, I was looking up what marathons where available near Brussels for my upcoming April trip and was thrilled to find the Rock & Roll Madrid Marathon on April 28. Then after realizing that I was going to be in Belgium the week before and working at the Seafood Show, and not being able to enjoy the beer there because of the upcoming race, I decided to look for another marathon and found the Antwerp Marathon a week earlier, which is the one I'm training for now. After finishing the marathon, I will now be able to enjoy all the best Belgian beers with out any worries. My wife still cannot believe my criteria for choosing my race
Gabe - even though I am still jealous over meeting Chrissie, I'll let you in on a secret - what out for those Belgian beers they are strong - 8% is counted as weak and upwards of 10& for the better ones!! I hope to get there agin this year and try some real Belgian beer instead of 'Blue Moon' and 'Shock top' - sorry my dear US friends, but I know it says Belgian on the label but what you read isnt always true :-) My father is from Belgium and I still have family there. Every time I go, its a smorgasbord of great food , great chocolate, and great beer. |
| 2013-02-12 10:15 AM in reply to: #4618713 |
Member 48 Indianapolis, Indiana | Subject: RE: Ernesto's group (5th season) - Closed Last week of 0 to 1650, about ready to nail that mile! Ready for it to be warm so I can go outside and run/bike more. Mitch - Swim - 2 / Bike - 9 / Run - 11 / Rest - 1 / Total 22 / Time - 16:57:09 Matthew - Swim - 6 / Bike - 3 / Run - 3 / Rest - 2 / Total 11 Time - 12:18:15 |
| 2013-02-12 10:27 AM in reply to: #4543349 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (5th season) - Closed Mitch - Swim - 2 / Bike - 9 / Run - 11 / Rest - 1 / Total 22 / Time - 16:57:09 Updating for the past couple of days. Been super busy with family commitments. Really biting into the training time. Don't they all know that racing season is right around the corner?! On the plus side, got to run outside last night for the first time since Thanksgiving. Felt pretty good til the ankle started getting tight. Called it quits after 4 miles. Still leery about re-injury. Edited by gobluedds 2013-02-12 10:31 AM |
| 2013-02-12 11:14 AM in reply to: #4543349 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed @Samy, a good warm up is probably fifteen minutes or neuromuscular activation, like dynamic warmup (NO STRETCHING) and easy jogging for about ten minutes. The goal is to get to the start line in that point where you're just about to break a sweat, but not tired at all. You can find a plethora of dynamic warm ups on youtube. |
| 2013-02-12 11:17 AM in reply to: #4543349 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed 30min 5.2k runch. Mitch - Swim - 2 / Bike - 9 / Run - 11 / Rest - 1 / Total 22 / Time - 16:57:09 |
| 2013-02-12 12:20 PM in reply to: #4543349 |
Expert 4759 Middle River, Maryland Silver member | Subject: RE: Ernesto's group (5th season) - Closed Back at it after a recovery week and some work travel...70 min AM trainer and 45 min PM swim yesterday, 42 min runch on the tready. About an hour's worth of strength training, too. Mitch - Swim - 2 / Bike - 9 / Run - 11 / Rest - 1 / Total 22 / Time - 16:57:09
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