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Ernesto's group (4th season) - Closed (Page 82)
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 2012-06-21 5:12 PM in reply to: #4123283 |
Master  2238    Dallas |  Subject: RE: Ernesto's group (4th season) - ClosedSorry guys that I haven't been too active here this week, I have had an enormous amount of work and almost no training. Bad sleep on top... Chose to take it easy since a stressor is a stressor, I prefer to be undertrained on Sunday than unrested. It's just a half though...  |
| 2012-06-21 7:21 PM in reply to: #4272537 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed ernestov - 2012-06-20 8:46 PM chris2533 - 2012-06-20 7:35 PM x2, Higdon's plan has a bit less load though. I like his approach better. I believe in periodization more than I do on pure volume. Already seen too many runners with impressive running logs but not as good on race day. Same as Chris' opinion on paces. Lots of track on speed days, and don't forget about hills, even if you're racing a flat course.JoePetto - 2012-06-20 7:31 PM E & Chris: Thanks for the advice on the fully mary training. I'm going all in on the run training and will not be doing an early fall HIM. May do some short tri races for fun, but I want to kill that marathon in November. Now, I need to settle in on a plan. I will look at the Higdon plan on E's recommendation. From a MAF perspective, how do you recommend tweaking the training plans. All training @ MAF? I used the Hanson plan (the free one for my first). I did MAF for all runs that didn't specify a pace. But pace runs are at marathon goal pace. track work is usually at something like 5k pace. Sunday long runs are something like 45 seconds to a minute slower than marathon goal pace. Been looking at the Higdon plans. The Advanced Plan (6x running/week) seems like too much (http://halhigdon.com/training/51141/Marathon-Advanced-1-Training-Program), but the intermediate plans seem to lack hills and speed work (http://halhigdon.com/training/51140/Marathon-Intermediate-2-Training-Program) . Can I combine the two approaches using the advanced plan as a base and just take Monday as a rest or cross train day? Edited by JoePetto 2012-06-21 7:21 PM |
| 2012-06-21 8:41 PM in reply to: #4273714 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed 32:32 OWS. I need to plan better. I ran during the hottest part of the day then I swam after a rainstorm and the Lake temp dropped down to 50 f, and did the same thing on Tuesday. - Jim:S 8/B 12/11 / Rest Days 2: Total=31; 27:06':23" Edited by JBacarella 2012-06-21 8:44 PM |
| 2012-06-21 8:45 PM in reply to: #4274212 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed sirgab - 2012-06-21 4:48 PM JBacarella - 2012-06-21 11:45 AM 5 mile runch 45:25. The heat is killing me. It has been a constant battle to stay below MAF at a slow pace. - Jim:S 7/B 12/11 / Rest Days 2: Total=30; 26:33':51"
Gabe, if I followed a training plan, I would swear we are using the same one. LOL, no kidding Jim, although you wen't over by 45 sec. you are just faster than me |
| 2012-06-21 9:21 PM in reply to: #4123283 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed 75 minute morning swim class (again putting down 1 hour to account for wall time.) 18 mile bike ride with LifeTime Fitness group in evening. - Jim:S 8/B 12/11 / Rest Days 2: Total=31; 27:06':23" - Gabe : S 7 / B 12 / R 11/ Rest Days 2 ; Total = 30; 26:33'06" - Scott: S:6 / B 6 / R 14/ Rest days 4; Total = 26; 20:43:30 - Chris : S 7/ B 9/ R 8/ Rest Days 4; Total = 24; 24:14:40" - Barry : S 7 / B 6 / R 12/ Rest Days 3 ; Total = 24 ; 20:51:19 - Jackie: S 7 / B 5 / R 6 / Rest Days 3: Total = 18; 14:28'57" - Jennie P : S 4/ B 2/ R 8/ Rest Days 4; Total = 17 : 14:02'06" - MatthewS: S 9 / B 6 / R 2/ Rest Days 3 ; Total = 17; 11:37'00" - MarkZ : S 1 / B 5 / R 9/ Rest Days 2 ; Total = 16; 21:37':00" - JoeP : S 4 / B 6 / R 5/ Rest Day 4; Total = 15; 16:52:56" - Rachel : S 7 / B 3 / R 4 / Rest Days 7; Total =14; 25:02'27" - Mike: S 3 / B 5 / R 6 / Rest Days 2: Total =14: 15:44'15" - Ernesto : S 3 / B 6 / R 5/ Rest Days 6; Total = 14 ; 14:55'20" - Scott P : S 5/B 3/R 7/ Rest days 4; Total = 14; 10:51'57" - Samyg: S 3 / B 5 / R 5 / Rest Days 6; Total = 13; 11:11'58 - Andy : S 4 / B 1 / R 7 / Rest Days 1; Total = 12; 12:53':37" - Mitch : S 3 / B 6 / R 1 / Rest Days 10 ; Total = 10; 8:49':43 - MarkH: S 3 / B 3 / R 3 / Rest Days 0; Total = 9 ; 6:59'00" Edited by chris2533 2012-06-21 9:23 PM |
| 2012-06-21 9:54 PM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Got out with the group "social" ride tonight, however the two people that usually run it weren't there, so it quickly turned into a 20 mph avg. tempo ride. But also included 5 miles at 13 mph while someone with a flat caught up. I felt bad for anyone there who was hoping for what we were supposed to do that night. And, finally found time to update my totals for the month! - Jim:S 8/B 12/11 / Rest Days 2: Total=31; 27:06':23" - Gabe : S 7 / B 12 / R 11/ Rest Days 2 ; Total = 30; 26:33'06" - Scott: S:6 / B 6 / R 14/ Rest days 4; Total = 26; 20:43:30 - Chris : S 7/ B 9/ R 8/ Rest Days 4; Total = 24; 24:14:40" - Barry : S 7 / B 6 / R 12/ Rest Days 3 ; Total = 24 ; 20:51:19 - Jackie: S 7 / B 5 / R 6 / Rest Days 3: Total = 18; 14:28'57" - Jennie P : S 4/ B 2/ R 8/ Rest Days 4; Total = 17 : 14:02'06" - MatthewS: S 9 / B 6 / R 2/ Rest Days 3 ; Total = 17; 11:37'00" - MarkZ : S 1 / B 5 / R 9/ Rest Days 2 ; Total = 16; 21:37':00" - Andy : S 4 / B 3 / R 9 / Rest Days 8; Total = 16; 18:04':54" - JoeP : S 4 / B 6 / R 5/ Rest Day 4; Total = 15; 16:52:56" - Rachel : S 7 / B 3 / R 4 / Rest Days 7; Total =14; 25:02'27" - Mike: S 3 / B 5 / R 6 / Rest Days 2: Total =14: 15:44'15" - Ernesto : S 3 / B 6 / R 5/ Rest Days 6; Total = 14 ; 14:55'20" - Scott P : S 5/B 3/R 7/ Rest days 4; Total = 14; 10:51'57" - Samyg: S 3 / B 5 / R 5 / Rest Days 6; Total = 13; 11:11'58 - Mitch : S 3 / B 6 / R 1 / Rest Days 10 ; Total = 10; 8:49':43 - MarkH: S 3 / B 3 / R 3 / Rest Days 0; Total = 9 ; 6:59'00" Edited by Climbinggonzo 2012-06-21 10:00 PM |
| 2012-06-21 10:44 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Samy, nice profile pic, you are a total tri dude now! Today, 1 hr morning run + 2,500m sunch - Jim:S 8/B 12/11 / Rest Days 2: Total=31; 27:06':23" |
| 2012-06-22 5:57 AM in reply to: #4274662 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed Thanks Gabriel. First official race pic. I love how the tears sweat reflects of me while I struggle to climb that humongous bridge some masochistic soul placed right in the middle of the bike route. Today 4 miles at MAFish. Hot and humid (80%+ humidity) make keeping MAF a challenge. - Jim:S 8/B 12/11 / Rest Days 2: Total=31; 27:06':23" Edited by Samyg 2012-06-22 5:58 AM |
| 2012-06-22 6:50 AM in reply to: #4274774 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed 32' on the drainer. Looking forward to racing tomorrow. Using the 30' rule, I surely hope that tomorrow's race will produce only one challenge point for me. - Jim:S 8/B 12/11 / Rest Days 2: Total=31; 27:06':23" |
| 2012-06-22 7:24 AM in reply to: #4274816 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed open water swim. Went very very slow - lifeguarding the slow group. (Which was fine. This is supposed to be a rest day for me). Worked on sighting, which went much better than usual. - Jim:S 8/B 12/11 / Rest Days 2: Total=31; 27:06':23" - Gabe : S 8 / B 12 / R 12/ Rest Days 2 ; Total = 32; 28:23'33" - Scott: S:6 / B 6 / R 14/ Rest days 4; Total = 26; 20:43:30 - Chris : S 8/ B 9/ R 8/ Rest Days 4; Total = 25; 24:47:57" - Barry : S 7 / B 6 / R 12/ Rest Days 3 ; Total = 24 ; 20:51:19 - Jackie: S 7 / B 5 / R 6 / Rest Days 3: Total = 18; 14:28'57" - Jennie P : S 4/ B 2/ R 8/ Rest Days 4; Total = 17 : 14:02'06" - MatthewS: S 9 / B 6 / R 2/ Rest Days 3 ; Total = 17; 11:37'00" - MarkZ : S 1 / B 5 / R 9/ Rest Days 2 ; Total = 16; 21:37':00" - Andy : S 4 / B 3 / R 9 / Rest Days 8; Total = 16; 18:04':54" - JoeP : S 4 / B 67/ R 5/ Rest Day 4; Total = 16; 17:24:56" - Rachel : S 7 / B 3 / R 4 / Rest Days 7; Total =14; 25:02'27" - Mike: S 3 / B 5 / R 6 / Rest Days 2: Total =14: 15:44'15" - Ernesto : S 3 / B 6 / R 5/ Rest Days 6; Total = 14 ; 14:55'20" - Scott P : S 5/B 3/R 7/ Rest days 4; Total = 14; 10:51'57" - Samyg: S 3 / B 5 / R 6 / Rest Days 6; Total = 14; 12:02'56 - Mitch : S 3 / B 6 / R 1 / Rest Days 10 ; Total = 10; 8:49':43 - MarkH: S 3 / B 3 / R 3 / Rest Days 0; Total = 9 ; 6:59'00" |
| 2012-06-22 2:06 PM in reply to: #4274866 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed 14 mile ride in 43:46 including 20K time trial in 35:33. - Gabe : S 8 / B 12 / R 12/ Rest Days 2 ; Total = 32; 28:23'33" |
| 2012-06-22 2:55 PM in reply to: #4275766 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed Rest day yesterday, 4 mile runch today. Ready to go for my first tri of the year, a sprint on Sunday! - Gabe : S 8 / B 12 / R 12/ Rest Days 2 ; Total = 32; 28:23'33" |
| 2012-06-22 5:29 PM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Quick question for the group regarding long open water swim racing strategies: I just committed last minute to a 2 mile swim tomorrow and a 4 mile swim on Sunday, being put on by our local youth swim club. 2 miles I'm not worried about, I've done that distance while training in open water, but 4 miles I'm not so sure about. I'm looking at it just like marathon training. We never usually run the full marathon distance while training, but can do it on race day. Will it be the same for swimming? I'm not worried about my safety or anything like that, more about pacing and being able to finish strong. |
| 2012-06-22 6:08 PM in reply to: #4123283 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Good luck Barry and Ernesto on Sunday. I've got a 56 mile practice ride on the HIM course I'm doing in a month. I'm nervous. I've never biked that far before. But I just got my new aero bottle rigged up, so I've got that going for me. Which is nice. |
| 2012-06-22 8:29 PM in reply to: #4276091 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Climbinggonzo - 2012-06-22 5:29 PM Easy from the beginning is the way to go. Keep form and forget speed. No way you will finish strong though...Quick question for the group regarding long open water swim racing strategies: I just committed last minute to a 2 mile swim tomorrow and a 4 mile swim on Sunday, being put on by our local youth swim club. 2 miles I'm not worried about, I've done that distance while training in open water, but 4 miles I'm not so sure about. I'm looking at it just like marathon training. We never usually run the full marathon distance while training, but can do it on race day. Will it be the same for swimming? I'm not worried about my safety or anything like that, more about pacing and being able to finish strong. |
| 2012-06-23 7:41 AM in reply to: #4275843 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed rest - Gabe : S 8 / B 12 / R 12/ Rest Days 2 ; Total = 32; 28:23'33" |
| 2012-06-23 9:37 AM in reply to: #4276495 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed Got a bit lazy the last two days and couldn't drag myself out of bed. Back at it this morning with a nice 25 mile ride. Best my leg has felt - no soreness during ride, limp is gone when walking. Glad its starting to feel better. - Gabe : S 8 / B 12 / R 12/ Rest Days 2 ; Total = 32; 28:23'33" Edited by dangremond 2012-06-23 9:39 AM |
| 2012-06-23 11:55 AM in reply to: #4123283 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed Gaylen Rupp is a beast!! You can tell what I'm doing today. I'm watching Shalane now. |
| 2012-06-23 12:56 PM in reply to: #4123283 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Sprint went well enough today. Water was 80+ degrees and made for a labored swim. Bike was solid at 21.6 mph on a somewhat hilly course. 5K run at 7:06 pace, Finished 10/79 in my AG. Open water issues did me in today. I realized two things though - one, I'm still not fully recovered from my HIM and second, I don't really like sprint distances. I'd rather go long. |
| 2012-06-23 1:10 PM in reply to: #4123283 |
Regular 200 Colorado Springs | Subject: RE: Ernesto's group (4th season) - Closed Sorry we haven't been on the forum much the last few days. We are sponsoring a freshman cadet from Thailand here at the Air Force Academy and we've been busy since he arrived Tuesday night. We'll likely be challenged to get workouts in until he reports for basic training on Thursday. I did get in a few workouts early in the week so I'll update those now for the challenge. - Gabe : S 8 / B 12 / R 12/ Rest Days 2 ; Total = 32; 28:23'33" |
| 2012-06-23 1:49 PM in reply to: #4276710 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed JoePetto - 2012-06-23 12:56 PM X2, I perform much better in long course. Like it more too! I'm in Lubbock already, just picked up my packet for tomorrow. A pleasant 102 at noon tomorrow!Sprint went well enough today. Water was 80+ degrees and made for a labored swim. Bike was solid at 21.6 mph on a somewhat hilly course. 5K run at 7:06 pace, Finished 10/79 in my AG. Open water issues did me in today. I realized two things though - one, I'm still not fully recovered from my HIM and second, I don't really like sprint distances. I'd rather go long. Edited by ernestov 2012-06-23 1:51 PM |
| 2012-06-23 2:35 PM in reply to: #4123283 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Did the practice bike ride for my HIM in late July. Longest I've ever ridden. Got a flat about 4 miles from end. Decided to gamble and use my CO2 cartridge to just refill, rather than change the tire (thinking it might be a slow leak). It was, but not slow enough. Made it another 3 miles, had to walk with bike the last .9 miles. Good practice day. I installed an aero bottle last night and tested it out. I like it and was able to drink from it. Tried to every mile mark. But I did have an embarrassing thing happen in the parking lot before the start. The bottle of Perpetuem I brought to put in the aero bottle basically exploded (the top popped off) as I was transferring to the aero bottle. Lost about 1/2 the bottle and it went everywhere. All over me, all over my bike. Sticky, sticky, sticky. Overall, I got a lot more calories in than I usually do, but probably still not enough. Perpeteum 135 calories (would have been 270 with no spill) HEED 180 calories (2 packets) Honey Stinger Gold Gels 240 calories (2 gels) Hammer Gels 180 calories (2 gels) Total: 735 calories. And I learned something else. I like Perpeteum. I like HEED. I like Hammer Gels. And also that I am a tigger. http://www.youtube.com/watch?v=4RGt10EFKCs - Gabe : S 8 / B 12 / R 12/ Rest Days 2 ; Total = 32; 28:23'33" - Jim:S 8/B 13/11 / Rest Days 3: Total=32; 27:50':09" - Chris : S 8/ B 10/ R 8/ Rest Days 4; Total = 26; 28:01:05" - Scott: S:6 / B 6 / R 14/ Rest days 4; Total = 26; 20:43:30 - Barry : S 7 / B 6 / R 13/ Rest Days 4 ; Total = 25 ; 21:41:25 - Jackie: S 7 / B 5 / R 6 / Rest Days 3: Total = 18; 14:28'57" - Jennie P : S 4/ B 2/ R 8/ Rest Days 4; Total = 17 : 14:02'06" - Scott P : S 5/B 4/R 8/ Rest days 9; Total = 17; 12:04'19" - MatthewS: S 9 / B 6 / R 2/ Rest Days 3 ; Total = 17; 11:37'00" - MarkZ : S 1 / B 5 / R 9/ Rest Days 2 ; Total = 16; 21:37':00" - Andy : S 4 / B 3 / R 9 / Rest Days 8; Total = 16; 18:04':54" - JoeP : S 4 / B 67/ R 5/ Rest Day 4; Total = 16; 17:24:56" - Rachel : S 7 / B 3 / R 4 / Rest Days 7; Total =14; 25:02'27" - Mike: S 3 / B 5 / R 6 / Rest Days 2: Total =14: 15:44'15" - Ernesto : S 3 / B 6 / R 5/ Rest Days 6; Total = 14 ; 14:55'20" - Samyg: S 3 / B 5 / R 6 / Rest Days 6; Total = 14; 12:02'56 - Mitch : S 3 / B 7 / R 1 / Rest Days 12 ; Total = 11; 10:12':00" - MarkH: S 3 / B 3 / R 3 / Rest Days 0; Total = 9 ; 6:59'00" Edited by chris2533 2012-06-23 2:37 PM |
| 2012-06-23 3:28 PM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Joe, that's a great time, congratulations! 2 hr Saturday morning ride for me that included 2 (two!) spills on the bike. Nothing serious, just bruised and cut left knee. Still works but will have to be rested for a while.
- Gabe : S 8 / B 12 / R 12/ Rest Days 2 ; Total = 32; 28:23'33" Edited by markz 2012-06-23 3:31 PM |
| 2012-06-23 4:00 PM in reply to: #4123283 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Hey E - Sending you lots of good and cool vibes for tomorrow. Don't know how you race in the heat. |
| 2012-06-23 4:58 PM in reply to: #4276710 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed JoePetto - 2012-06-23 12:56 PM Sprint went well enough today. Water was 80+ degrees and made for a labored swim. Bike was solid at 21.6 mph on a somewhat hilly course. 5K run at 7:06 pace, Finished 10/79 in my AG. Open water issues did me in today. I realized two things though - one, I'm still not fully recovered from my HIM and second, I don't really like sprint distances. I'd rather go long. Joe, that sounds like a good race to me! How did you do in your transitions. I have a neighbor couple where both are very good triathletes, but he prefers sprints and she longer races. He half jokingly says that the key to sprints is transitions, which he just kills. |
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