Ernesto's group (5th season) - Closed (Page 79)

Greg - the two brooks model are what I looked at! knowing you are also a heel striker have you had any new injuries since running in the pureflows?

Mark,

none at all. I'm just over 5' 8" and weigh about 167lbs. (had to look that up, I'm actually 174cm and 76kgs)

I ran the Sydney Marathon and did the Canberra 70.3 Ironman in the pure flows without issue.

When I first got them I did not know if they would stand up to a marathon, but they certainly did. I like the Glycerines (ran one Marathon in my previous pair) but now tend to use them if I'm off road a bit or the conditions are a bit sloppy.

Sweet, that is much easier.  I wouldn't of hard the knowledge or the time required to work all that out.  Kudos's to you.

LOL - I knew what you meant - I am a Brit living in USA so happens all the time!! I am back at the running store tuesday to had a good run in both - maybe I'll buy both :-) especially as today I go up an AG category and drop one beat in my MAF runs - and life definitely begins for me as I feel the best ever!!

Welcome back Chris and glad to hear you are getting better.  It is great that you will have the privilege of running Boston soon and you could still beat many of us, even on your slow days 

Mitch, hope you are feeling better.  Great spreadsheet!  Any idea what happens when two people try to update at the same time?

Mark, I was a heel striker who went from 14.8mm shoes to 4mm shoes.  I will NEVER go back.  I hate walking around in my Saucony Progrid Guide 3s, but I'm too thrifty to get rid of them.  My stable includes 2 pair Saucony Fastwitch 5s, 2 pair Saucony Grid A4s, 1 pair Saucony Cortana 2s, and 1 pair New Balance Trail Minimus.  Cortanas have the most cushioning, but A4s are my favorite.

Chris, I will need a full report from Boston.  I made my hotel reservations for 2014 at Hotel 140, 2 blocks from the finish line for $150/night.  Now that I've figured out what Boston is all about, I'm pretty excited.  Welcome back, I've missed you!

Questions for you marathoners, why am I still so darn hungry?  Why do I feel worse after my post-race massage on Tuesday than I did the day after the marathon?  When will I physically feel like exercising again?  My mind is ready, but I'm not really motivated to go do anything.  And it's really beautiful outside here.

Jackie
www.funafterfifty.com

Hey everyone!

   Wow all of you guys are doing well. Good work. I read everyday but dont post much , i been kind of sick with alot of water in my lungs from the antibiotics and crap. When i thought i was better to work out  it would come back quickly again.   Long story short been feeling crappy for 4 to 5 weeks and now im 90% better and its time for me to get back on the band wagen  and Tri 2 succeed. 

sammy

LMAO!  Better watch out, Chris is back and you'll be vying with him for the funniest posts ;-)

Mitch - Love the spreadsheet!

Mark - Going from a regular shoe to a 4MM drop was a big change for me and took me a couple of years to be able to run a full marathon in a low drop shoe.  My advice would be to work gradually into the shoes.  I only used them for 5M and less runs.

Chris - Glad to have you back.

Trevor - An annual bonus is what you are eligible for in return for selling your soul to corporate America.

Experts say that it takes at least 2-4 weeks to recover from a marathon (http://well.blogs.nytimes.com/2012/03/19/how-long-does-it-take-to-recover-from-a-marathon/). In my case it took two months and PT to recover from mine.  It takes time.

Mitch- Love the new spread sheet. Doc Emmett Brown or Christopher Lloyd.  Love the movie.

Spent the weekend down state. The good news, I was able to spend time in the pool. Not enough time to count. 15 minutes in the swim a U12 basketball team showed up and chaos ensued. I did get to run and ride the trainer in the hotel.

MarkZ- Your bento box is great, you could eat for a week out of that thing.

Chris- good to read you're back.

The thing is - the slower you are, the longer you're out there and you need to eat/drink more!

Jackie, in my opinion recovery time after marathon is a function of how hard you pushed yourself. You obviously did push yourself hard... you're the only one to know when the time to run again is right.

Mitch, the spreadsheet is great, but I can't update it, there's a "Trying to reach google.com..." message at the top.

Team - Thanks for all the comments on the spreadsheet.  Can I ask that everyone keep their editing of the spreadsheet to only their workout numbers and times.  No one has done anything more than edit their #s at this point but just wanted to get that thought out there.  If there are errors or things to be changed or something you think would be a nice to have let me know and I will try to incorporate it.  Just don't want too many cooks in the kitchen. 

Best practice will be to bookmark the spreadsheet link in your browser favorites.

https://docs.google.com/spreadsheet/ccc?key=0Ag5bnv7efYXkdFFGMkRaZnlXQk40YkVTQWotUmVjWkE&usp=sharing

The spreadsheet should update automatically.  Markz - you have data in the spreadsheet for March so please check if it is correct.

I will periodically go in and sort the current month by workout total and in case of ties by total time.  Please notice there are group totals for each month along the bottom and individual totals for the year along the far right side.  I froze the left column and the top handful of columns so that as you scroll through the spreadsheet it should be easier to stay in the cells you want to.

As for me, I'm about 80% better from being sick.  Still have a lot of congestion in my upper lungs/throat that I assume drained from my sinuses.  Was going to run this morning but decided to give it one more day.  Plan will then be to run easy for 3 days and then try to pick up plan where I left off.  Will probably dial back the cycling for a couple weeks to devote most energy to running.

Mark. Similar to you, I "feel" like a mid sole, but the evidence suggest otherwise So I'm going to go with the pics and say that I do heel strike. When I went off the couch I bought the Asic Kayano (I am  a slight over-pronator).

I moved from the Kayano (I think 14 mm) to the Saucony Hurricane 8mm. I love the feel of the shoe, and the shoes are lighter too so maybe that had something to do with it. Having said that, my calves live in constant state of tightness. No pain, just tight.

I don't think it is due only to the shoes, as I had it with the Asics too. Maybe some tightness in the hamstrings that led my calves to work a little more (I definetly need to work on my flexibility). But I believe the 8 mm do affect it to some degree.

You have other options between 4mm and 14 mm. Saucony makes a lot of their shoes now with an 8mm drop (somewhat in-between).  the Brooks Ravena  is at 9mm. Maybe use this as a bridge between 14mm to 4mm?

Today 35:22 for a 4.3 mile runch. Still on the dreadmill, because certain death is guaranteed on my road right now. Hoping the warmer (40F) temps will melt the ice on my road, so I can run outside.

@Mitch, thanks for the spreadsheet, you did a tremendous job and I appreciate the effort. I have been extremely busy lately (what's new, huh?) so I apologize for the absence.

This is also affecting some of my scheduled workouts, especially swims and rides. I don't feel that bad though, I am only 12 days out from my first triathlon of the season, Ironman San Juan 70.3 (Puerto Rico). I think I will have a mediocre swim, a good bike and an average run. I am very excited about starting the season.

I believe that it was from Back to the Future II.  Christopher Lloyd's character Dr. Emmett "Doc" Brown.

I'm finally feeling better.  was going to run this morning but oldest didn't have school affording me the opportunity to sleep in (if sleeping until 7:30am is considered sleeping in...), so I'm going to squeeze 30 minutes in on the dreadmill at lunch and see how it goes. 

New Sufferefest Video Released called Blender (link).  Here is the workout detail - think I'll need to download it...

Workout Details:

 Whatever you thought was difficult is going to have to move into second position. With a workout designed by Boulder Center for Sports Medicine’s Elite Cycling and Triathlon Coach Neal Henderson. It’s your chance to suffer like the pros. Here’s what you’re going to be up against over the 1 hour and 40 minutes:

Warm-up

About 10:00 at RPE 4, then a progressive build to higher RPEs and then a 2:00 recovery.

Interval Set 1: Mixed Longer Intervals Threshold/VO2 Max

• 10 minutes Threshold (RPE 7/10)
• 2 minutes Recovery (RPE 1-2)
• 2 minutes VO2 (RPM 9/10)
• 2 minutes Recovery (RPE 1-2)
• 8 minutes Threshold (RPE 7/10)
• 2 minutes Recovery (RPE 1-2)
• 4 minutes Supra LT (RPE 8/10)
• 2 minutes Recovery (RPE 1-2)
• 6 minutes Threshold (7/10)
• 4 minutes Recovery (RPE 1-2)

Interval Set 2: 18 Short/Intense Power at VO2 Max and Anaerobic Capacity

• 6 repeats of 40s VO2 (RPE 9/10), 20s Recovery (RPE 1-2)
• 2 minutes Recovery (RPE 1-2)
• 6 repeats of 30s VO2 (RPE 9/10), 30s Recovery (RPE 1-2)
• 2 minutes Recovery (RPE 1-2)
• 6 repeats of 20s Sprint (RPE 10/10), 40s Recovery (RPE 1-2)
• 4 minutes Recovery (RPE 1-2)

Interval 3: Grand Finale, Threshold with limited recovery when fatigued.

3 repeats of 4 minutes Threshold (RPE 7-8/10)/ 1 Minute Recovery (RPE 1-2)

Cool-down

5 minutes relaxed spin (RPE 2)

Let us know how it is. I am considering buying it. I have been tacking other video's for longer workouts.

Thanks, Chris.  Good to know about the 2011 times.  Room has no deposit on it.  I can cancel up to 3 days before.  I figured it was too good of a deal to pass up 2 blocks from the finish.

Do you recommend the Hanson Advanced Plan again only with more hill training?

I predict good swim, great bike, and good run.  I am excited that you're starting the season too!  Guess I better start thinking about my season now.