Ernesto's group (4th season) - Closed (Page 96)

60 min on the drainer this morning.

just correcting my entry - last night's run got dropped in thread ...everyone might want to check ....

Andy S 9/ B 5/ R 6 Rest 3 Total 20 Time 13:48:01
Scott S 3/ B 5/ R 9 Rest 2 Total 17 Time 16:11:00 
Jim S 3/ B 6/ R 7 Rest 4 Total 16 time 13:46:09 
Chris S 4/B 6/R 5 Rest 2 Total 15 Time 20:35:58
Gabe S 2/ B 5/ R 9 Rest 3 Total 16 Time 18:22:59
Barry S 1/ B 3/ R 9 Rest 3 Total 13 Time 12:45:46
Joe P S2/B2/R9 Rest 3Total 13 Time 12:24:37
Ernesto S 1/ B 4/ R 5 Rest 6 Total 10 Time 9:43:48
Mitch S 6 / B 2 / R 0 Rest 8 Total 8 Time 5:37:11
Jackie S 2/ B 3/ R 2 Rest 6 Total 7 Time 8:30:24
Charlotte S1/B1/R4 Rest 2 Total 7 Time 5:38:22 
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

34 minute swim last evening

Andy S 9/ B 5/ R 6 Rest 3 Total 20 Time 13:48:01 
Scott S 3/ B 5/ R 9 Rest 2 Total 17 Time 16:11:00 
Gabe S 2/ B 5/ R 9 Rest 3 Total 16 Time 18:22:59 
Jim S 3/ B 6/ R 7 Rest 4 Total 16 time 13:46:09 
Chris S 4/B 6/R 5 Rest 3 Total 15 Time 20:35:58 
Barry S 2/ B 3/ R 9 Rest 3 Total 14 Time 13:19:46 
Joe P S2/B2/R9 Rest 3Total 13 Time 12:24:37 
Ernesto S 1/ B 4/ R 5 Rest 6 Total 10 Time 9:43:48 
Mitch S 6 / B 2 / R 0 Rest 8 Total 8 Time 5:37:11 
Jackie S 2/ B 3/ R 2 Rest 6 Total 7 Time 8:30:24 
Charlotte S1/B1/R4 Rest 2 Total 7 Time 5:38:22 
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

You are correct, the swim is just a ticket that you punch so you can continue on with the race. The difference in swim times over the Ironman distance (between a horrible swim or a really good one by the same person) is less than five minutes. The difference between the pros and the average AG athlete in Ironman is only 25 minutes. But one thing can happen: don't do any swim training and you'll come out of the water exhausted. The benefits of swimming have nothing to do with your swim time in a race, it's more like aerobic benefits, a stronger core, specificity and muscular tone in general.

Three or four minute savings in a twelve hour race are next to nothing...

31:58 ows .95 miles Lake Huron was warm enough to swim without a wetsuit 1-2 ft breaking waves.

Andy S 9/ B 5/ R 6 Rest 3 Total 20 Time 13:48:01
Scott S 3/ B 5/ R 9 Rest 2 Total 17 Time 16:11:00
Gabe S 2/ B 5/ R 9 Rest 3 Total 16 Time 18:22:59
Jim S 4/ B 6/ R 7 Rest 4 Total 17 time 14:18:07
Chris S 4/B 6/R 5 Rest 3 Total 15 Time 20:35:58
Barry S 2/ B 3/ R 9 Rest 3 Total 14 Time 13:19:46
Joe P S2/B2/R9 Rest 3Total 13 Time 12:24:37
Ernesto S 1/ B 4/ R 5 Rest 6 Total 10 Time 9:43:48
Mitch S 6 / B 2 / R 0 Rest 8 Total 8 Time 5:37:11
Jackie S 2/ B 3/ R 2 Rest 6 Total 7 Time 8:30:24
Charlotte S1/B1/R4 Rest 2 Total 7 Time 5:38:22
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

I HIGHLY recommend you look at these videos and practice the drills for good running form.

http://blog.trainingpeaks.com/posts/2012/7/16/drills-for-proper-running-form.html

Andy S 9/ B 5/ R 6 Rest 3 Total 20 Time 13:48:01
Scott S 3/ B 5/ R 9 Rest 2 Total 17 Time 16:11:00
Gabe S 2/ B 5/ R 9 Rest 3 Total 16 Time 18:22:59
Jim S 4/ B 6/ R 7 Rest 4 Total 17 time 14:18:07
Barry S 2/ B 4/ R 10 Rest 3 Total 16 Time 15:16:38
Chris S 4/B 6/R 5 Rest 3 Total 15 Time 20:35:58
Joe P S2/B2/R9 Rest 3Total 13 Time 12:24:37
Ernesto S 1/ B 4/ R 5 Rest 6 Total 10 Time 9:43:48
Mitch S 6 / B 2 / R 0 Rest 8 Total 8 Time 5:37:11
Jackie S 2/ B 3/ R 2 Rest 6 Total 7 Time 8:30:24
Charlotte S1/B1/R4 Rest 2 Total 7 Time 5:38:22
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Tonight a 65 min drainer workout

Andy S 9/ B 5/ R 6 Rest 3 Total 20 Time 13:48:01 
Scott S 3/ B 5/ R 9 Rest 2 Total 17 Time 16:11:00 
Gabe S 2/ B 6/ R 9 Rest 3 Total 17 Time 19:27:59 
Jim S 4/ B 6/ R 7 Rest 4 Total 17 time 14:18:07 
Barry S 2/ B 4/ R 10 Rest 3 Total 16 Time 15:16:38
Chris S 4/B 6/R 5 Rest 3 Total 15 Time 20:35:58 
Joe P S2/B2/R9 Rest 3Total 13 Time 12:24:37 
Ernesto S 1/ B 4/ R 5 Rest 6 Total 10 Time 9:43:48 
Mitch S 6 / B 2 / R 0 Rest 8 Total 8 Time 5:37:11 
Jackie S 2/ B 3/ R 2 Rest 6 Total 7 Time 8:30:24 
Charlotte S1/B1/R4 Rest 2 Total 7 Time 5:38:22 
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Andy S 9/ B 5/ R 6 Rest 3 Total 20 Time 13:48:01 
Scott S 3/ B 5/ R 9 Rest 2 Total 17 Time 16:11:00 
Gabe S 2/ B 6/ R 9 Rest 3 Total 17 Time 19:27:59 
Jim S 4/ B 6/ R 7 Rest 4 Total 17 time 14:18:07 
Barry S 2/ B 4/ R 10 Rest 3 Total 16 Time 15:16:38
Chris S 4/B 6/R 5 Rest 3 Total 15 Time 20:35:58 
Joe P S2/B3/R10 Rest 3 Total 15 Time 13:41:37 
Ernesto S 1/ B 4/ R 5 Rest 6 Total 10 Time 9:43:48 
Mitch S 6 / B 2 / R 0 Rest 8 Total 8 Time 5:37:11 
Jackie S 2/ B 3/ R 2 Rest 6 Total 7 Time 8:30:24 
Charlotte S1/B1/R4 Rest 2 Total 7 Time 5:38:22 
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Rest day for me yesterday, it was way too hot to be outside, yet again.  And my folks are still in town and trying to juggle workouts, visiting parents and a couple hours on the ice coaching hockey everyday is not easy!

Speaking of which, I learned a good lesson this morning:  I'm much older than high school kids, and I should respect that!  Our summer camp runs a high school age 4 on 4 league and they were short a goalie today, so who else better to play than the goalie coach, right?  I'm going to be sore tomorrow...

Yesterday's updates

Andy S 9/ B 5/ R 6 Rest 3 Total 20 Time 13:48:01
Scott S 4/ B 6/ R 9 Rest 2 Total 19 Time 17:59:00 
 Chris S 5/B 6/R 6 Rest 3 Total 17 Time 21:12:01 
 Gabe S 2/ B 6/ R 9 Rest 3 Total 17 Time 19:27:59 
 Jim S 4/ B 6/ R 7 Rest 4 Total 17 time 14:18:07 
 Barry S 2/ B 4/ R 10 Rest 3 Total 16 Time 15:16:38 
 Joe P S2/B3/R10 Rest 3 Total 15 Time 13:41:37 
 Ernesto S 1/ B 4/ R 5 Rest 6 Total 10 Time 9:43:48 
 Mitch S 6 / B 2 / R 0 Rest 8 Total 8 Time 5:37:11 
 Jackie S 2/ B 3/ R 2 Rest 6 Total 7 Time 8:30:24 
 Charlotte S1/B1/R4 Rest 2 Total 7 Time 5:38:22 
 Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49 

6 mile runch, the heat just killed me. It was very difficult to keep my heart rate down. 58:59

Andy S 9/ B 5/ R 6 Rest 3 Total 20 Time 13:48:01
Scott S 4/ B 6/ R 9 Rest 2 Total 19 Time 17:59:00
Chris S 5/B 6/R 6 Rest 3 Total 17 Time 21:12:01
Gabe S 2/ B 6/ R 9 Rest 3 Total 17 Time 19:27:59
Jim S 4/ B 7/ R 7 Rest 4 Total 18 time 15:17:06 
Barry S 2/ B 4/ R 10 Rest 3 Total 16 Time 15:16:38
Joe P S2/B3/R10 Rest 3 Total 15 Time 13:41:37
Ernesto S 1/ B 4/ R 5 Rest 6 Total 10 Time 9:43:48
Mitch S 6 / B 2 / R 0 Rest 8 Total 8 Time 5:37:11
Jackie S 2/ B 3/ R 2 Rest 6 Total 7 Time 8:30:24
Charlotte S1/B1/R4 Rest 2 Total 7 Time 5:38:22
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Jim - I find these types of workout to be really counter-productive unless you plan on racing during the middle of the day in awful conditions. Train early, late or indoors, but mid-day workouts in this heat force you to expend so much effort that the positive training effects (if any) are outweighed by the need for substantial recovery.  A good indicator of the stress you placed your body under is how long it takes you to get back to a normal resting HR.  I've found that in these conditions it can take hours to get my HR back to normal. 

I have one regret. My kids tried to talk me into OWS at lunch. I should have followed their suggestion and everyone would have been happier. The wind was off the lake and had the water temp down to 65 degrees. Next time I will give them more consideration and realize I've been sitting in an air conditioned office. They had a much better guage on the heat than I did.

Squad swim. Can't get in the groove again. Soon I will, ever since I came back from vacation work has been horribly busy and I can't get focused.

Andy S 9/ B 5/ R 6 Rest 3 Total 20 Time 13:48:01
Scott S 4/ B 6/ R 9 Rest 2 Total 19 Time 17:59:00
Chris S 5/B 6/R 6 Rest 3 Total 17 Time 21:12:01
Gabe S 2/ B 6/ R 9 Rest 3 Total 17 Time 19:27:59
Jim S 4/ B 7/ R 7 Rest 4 Total 18 time 15:17:06 
Barry S 2/ B 4/ R 10 Rest 3 Total 16 Time 15:16:38
Joe P S2/B3/R10 Rest 3 Total 15 Time 13:41:37
Ernesto S 2/ B 4/ R 5 Rest 6 Total 11 Time 10:32:47
Charlotte S1/B1/R4 Rest 3 Total 8 Time 6:38:22
Mitch S 6 / B 2 / R 0 Rest 8 Total 8 Time 5:37:11 
Jackie S 2/ B 3/ R 2 Rest 6 Total 7 Time 8:30:24
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Hey Chris, how is the taper going for your upcoming HIM?

Today a 1hr, 7.35mi run + 50 min drainer workout

Andy S 9/ B 5/ R 6 Rest 3 Total 20 Time 13:48:01
Scott S 4/ B 6/ R 9 Rest 2 Total 19 Time 17:59:00 
Chris S 5/B 6/R 6 Rest 3 Total 17 Time 21:12:01 
Gabe S 2/ B 7/ R 10 Rest 3 Total 19 Time 21:18:00 
Jim S 4/ B 7/ R 7 Rest 4 Total 18 time 15:17:06 
Barry S 2/ B 4/ R 10 Rest 3 Total 16 Time 15:16:38 
Joe P S2/B3/R10 Rest 3 Total 15 Time 13:41:37 
Ernesto S 2/ B 4/ R 5 Rest 6 Total 11 Time 10:32:47
Charlotte S1/B1/R4 Rest 3 Total 8 Time 6:38:22
Mitch S 6 / B 2 / R 0 Rest 8 Total 8 Time 5:37:11 
Jackie S 2/ B 3/ R 2 Rest 6 Total 7 Time 8:30:24
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

Hi Everyone,

Just wanted to pop in and say thanks for all the support on Sunday.  I really appreaciated your positive comments.  We're still in Switzerland, but we moved to near Interlaken on Monday.  It felt like the wrong decision when we had to get up Monday morning and pack everything up, but the place we are staying is so beautiful and relaxing that it's definitely worked out for the best.

Quick overview of my race:

Swim - first ever beach start, which was fun and kind of mad.  I concentrated on keeping my swimmig relaxed and not really working hard.  Got to the island, looked at my watch and was surprised at the time - much faster than I felt like I was swimming.  After that I pushed a little harder, but made sure I wasn't tiring myself out.  The shoulder held up really well, although I got hit in the elbow a couple of times where I have a huge bruise, but there was so many people it really was difficult to avoid them.

Bike - went almost exactly according to plan.  I worked on getting my speed up as much as possible on the early flat section, while keeping my legs spinning to not get tired.  Once I hit the hills I just got up them as best I could, but worked on getting as much benefit downhill as I could (both speed and rest). Got to the end of the first lap within 5 minutes of my target time, which was great.  Second lap I just tried to do the same thing again.  Had to stop a couple of times (once for a bathroom break, once to take my painkillers), which slowed me down slightly, but was amazed how well my legs held up, especially on the big hills.  The final go up Heartbreak hill nearly finished me off, but I knew I was only a few miles from the finish and it was easy going once I'd done it, so I just pushed through.  Most importantly, I REALLY enjoyed the bike section.  The scenery was stunning, the terrain was varied and there was great support.  I felt like I was on a really enjoyable day out.  The weather wasn't so great at times (we had everything - hot sunshine, heavy downpours, hail that hurt when it hit you and everything in between).

Run - I started the run feeling great.  I had a plan to walk the full distance of every aid station (whether I was using it or not), and also decided to walk up all the "hills" (mostly short inclines to bridges etc).  For the first two laps (of 4) I maintained that and pretty much felt good.  The 3rd lap I spent some time with a lady I'd been leapfrogging on the bike section, but then left her behind as she was walking more than me (I saw her at the end again, which was nice).  I continued to feel pretty good all through the 3rd lap.  The final lap is where it really started to hurt - 19.5miles onwards.  At that point I really had to dig deep every time I needed to start running again and was adding in extra walk sections to keep myself going.  I think the first 3 laps were something in the region of 1hr 20min each.  The last one was more like 1hr 30min, but considering how horrible I felt, that wasn't too bad.  I didn't walk through the final aid station because I wasn't sure I'd be able to start running again and I really wanted to run down the finish shute.  I crossed the line with a giant smile on my face, and then immediately felt quite lost...

I'm going to do a proper race report, but may not have chance till I get home now (we leave Switzerland tomorrow, but it's a long drive home and we're stopping off for a wedding at the weekend).  Also, it's quite tricky typing with a broken finger, so it'll probably be easier once I've got the splint off.

Yesterday's updates.  Ran short in the heat.  Kept it slow. Felt good except for the sun beating down.  Had a pretty good wind off the water to keep the sweat evaporating quickly. HR back to normal pretty quickly. Lots of water after to rehydrate. Dreading getting back on the treadmill for long runs again.  Wish I could set up cooling stations along my route

Scott S 5/ B 6/ R 10 Rest 2 Total 21 Time 19:12:00
Andy S 9/ B 5/ R 6 Rest 3 Total 20 Time 13:48:01
Chris S 5/B 6/R 6 Rest 3 Total 17 Time 21:12:01 
Gabe S 2/ B 7/ R 10 Rest 3 Total 19 Time 21:18:00 
Jim S 4/ B 7/ R 7 Rest 4 Total 18 time 15:17:06 
Barry S 2/ B 4/ R 10 Rest 3 Total 16 Time 15:16:38 
Joe P S2/B3/R10 Rest 3 Total 15 Time 13:41:37 
Ernesto S 2/ B 4/ R 5 Rest 6 Total 11 Time 10:32:47
Charlotte S1/B1/R4 Rest 3 Total 8 Time 6:38:22
Mitch S 6 / B 2 / R 0 Rest 8 Total 8 Time 5:37:11 
Jackie S 2/ B 3/ R 2 Rest 6 Total 7 Time 8:30:24
Scott P. S 0 / B 0 / R 1 Rest 10 Total 1 Time 33:49

You and me both.  I'm swimming today at lunch but my issue is getting to sleep early enough to get up to workout in the morning.  Too much family stuff and too much work. 

I go to the Doc on Fri to see if I can start running again.  Plan on using Pfitzinger's return from stress fracture plan.  All initial runs on the cushioned track at the local High School.  Alternating between running and walking while it builds up distance and frequency.  Also going to couple it with MAF HR targeted runs for the first time.  Figure it will definitely force me to hold back and run easy as the bone(s) continues to heal and I begin to rebuild fitness. 

With that in mind - once I start doing MAF runs I don't think anyone has an excuse to not give it a try.