Training Week Ending April 4, 2004

"SwStudio" <[email hidden]> wrote in message

Quoted message said:

Greetings, rec.runners! Please tell us about your training
week and goals.

M - day after surgery... did 5x100 sit-ups and light sprints
(16x100m in 11 - 12 seconds, 30 sec recovery) while waiting
to leave hospital. Asked doctors how much the appendix
weighed, and what the fat content was.

T - out of hospital. 20 miles easy @ 5:15 pace. Removed
stitches and ate them as only meal of the day - worried
about fat content. Need to start training more seriously.

W - 40x400m in :55 - :60. Damn surgical incision broke
open on the 13th rep - I realized the blood loss will make
me a little lighter.... possible fat loss too; some white
stuff was also oozing out. Could be good. Dinner:
multivitamin and water. Felt amatuer after... the real
elites don't need that. After dinner, cooled down with
easy 10 miles. 4:50 pace.

T - felt good, broke 5k WR while warning up, accidentally.
Did 5k in 12:16. Entered 5k later on that day but screwed
up, only managing a 12:53... took everything I had to break
13:00. Back to the drawing board... I feel like a fat
jogger. No dinner.

F - punished myself for amateurish 5k by running 4 hours.
Could only manage 50 miles, maybe a little more. Maybe I
need to lose more fat...?

upper-body skin to rid myslf of excess weight/fat.
None of that is needed for running. Boiled the fat out
of it all and ate
it. Of course, I purged afterwards. No use keeping
food of any kind in the belly after the
vitamins/protein has been removed from the
digestion process. Ran 4x10 miles (44:00 - 46:00)
with 2 minute recovery. (LT workout).

S - rest day.... 3 hours standing on exercise bike. Tension
on max. Evening: easy 15 miles (4:40).

***(okay, the truth is that I did nothing all week.... but I
plan on gingerly hitting the recumbant bike sometime late
this week if possible).

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

SwStudio said:

M - day after surgery... did 5x100 sit-ups and light
sprints

......

Quoted message said:

***(okay, the truth is that I did nothing all week.... but
I plan on gingerly hitting the recumbant bike sometime
late this week if possible).

......

heh heh 🙂 good one, david. i'm sure *someone* must be proud
of you now.

good luck with the recovery and take it easy.

regards jobs

Quoted message said:

Greetings, rec.runners! Please tell us about your training
week and goals.<

this week was the last training week before my sunday 4/4/4
marathon. it was pretty light for tapering purposes, only
two outings:

- monday march 29 : 5 miles @ 4:46/km or 7:37/mile an easy
aerobic outing to recover from the previous week which had
still 2 speed sessions.

thursday april 1 : 7 miles @ 4:09/km or 6:38/mile the last
speed session with : warming up :
- 4 km => 17:23 1 km marathon pace run
- 1 km => 4:05 2 km half-marathon pace run
- 1 km => 3:53
- 1 km => 3:52 1 km marathonpace run -1 km => 4:07
recovery :
- 3.5 km => 15:23

tonight, for the paris marathon which i should run tomorrow
morning, i feel in very good shape, with only the wind
already blowing above paris as my potential foe.

i expect to make it in about 2h58'

results tomorrow!

marko more about my training with my online diary :
42-195.org42-195.orgOpen ↗

Quoted message said:

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

David, I inserted comments to hopefully help you with
your training.

Quoted message said:

M - day after surgery... did 5x100 sit-ups and light
sprints (16x100m in 11 - 12 seconds, 30 sec recovery)
while waiting to leave hospital. Asked doctors how much
the appendix weighed, and what the fat content was.

Have the doctors ever received that line of
questioning before?

Quoted message said:

T - out of hospital. 20 miles easy @ 5:15 pace. Removed
stitches and ate them as only meal of the day - worried
about fat content. Need to start training more seriously.

You could carry 10lb weights in each hand while you run.

Quoted message said:

W - 40x400m in :55 - :60. Damn surgical incision broke
open on the 13th rep

I hate it when that happens!

Quoted message said:

- I realized the blood loss will make me a little
lighter.... possible fat loss too; some white stuff
was also oozing out. Could be good. Dinner:
multivitamin and water.

What was the fat content of that multivitamin? Was it a
flintstones chewable?

Quoted message said:

Felt amatuer after... the real elites don't need
that. After dinner, cooled down with easy 10 miles.
4:50 pace.

Well yeah, a 4:50 pace? That is amatuer!

Quoted message said:

T - felt good, broke 5k WR while warning up, accidentally.
Did 5k in 12:16. Entered 5k later on that day but screwed
up, only managing a 12:53... took everything I had to
break 13:00.

Sad, again, amatuer.

Quoted message said:

Back to the drawing board... I feel like a fat
jogger. No dinner.

Good! Embrace your hunger!

Quoted message said:

F - punished myself for amateurish 5k by running 4 hours.
Could only manage 50 miles, maybe a little more. Maybe I
need to lose more fat...?

Carry the 10lb weights for the first 2 hours then drop them
for the last 2 hours while doing 100 - 1 minute sprints for
the last 2 hours with 12 seconds of rest (about a 4:40 pace)
in between. That should help.

Quoted message said:

Quoted message said:

upper-body skin to rid myslf of excess weight/fat.

Now your getting the idea!

Quoted message said:

None of that is needed for running. Boiled the fat
out of it all and ate
it. Of course, I purged afterwards. No use keeping
food of any kind in the belly after the
vitamins/protein has been removed from the
digestion process. Ran 4x10 miles (44:00 -
46:00) with 2 minute recovery. (LT workout).

When you where running your 4x10's, did people think you
looked like Kevin Bacon's character in the movie Hollow Man?
Also, instead of a 2 minute recovery, run hills, you'll
thank yourself later.

Quoted message said:

S - rest day.... 3 hours standing on exercise bike.
Tension on max.

The concept of rest is moronic.

Quoted message said:

Evening: easy 15 miles (4:40).

Thanks for the laughs David! Hope your feeling better soon.

-Aaron TheYAM.net

Mac is proud. You show promise, kid. Now, cough up a
hairball and get back out there!

SwStudio said:

M - day after surgery... did 5x100 sit-ups and light
sprints (16x100m in 11 - 12 seconds, 30 sec recovery)
while waiting to leave hospital. Asked doctors how much
the appendix weighed, and what the fat content was.

T - out of hospital. 20 miles easy @ 5:15 pace. Removed
stitches and ate them as only meal of the day - worried
about fat content. Need to start training more seriously.

W - 40x400m in :55 - :60. Damn surgical incision broke
open on the 13th rep - I realized the blood loss will make
me a little lighter.... possible fat loss too; some white
stuff was also oozing out. Could be good. Dinner:
multivitamin and water. Felt amatuer after... the real
elites don't need that. After dinner, cooled down with
easy 10 miles. 4:50 pace.

T - felt good, broke 5k WR while warning up, accidentally.
Did 5k in 12:16. Entered 5k later on that day but screwed
up, only managing a 12:53... took everything I had to
break 13:00. Back to the drawing board... I feel like a
fat jogger. No dinner.

F - punished myself for amateurish 5k by running 4 hours.
Could only manage 50 miles, maybe a little more. Maybe I
need to lose more fat...?

Quoted message said:

upper-body skin to rid myslf of excess weight/fat.
None of that is needed for running. Boiled the fat
out of it all and ate
it. Of course, I purged afterwards. No use keeping
food of any kind in the belly after the
vitamins/protein has been removed from the
digestion process. Ran 4x10 miles (44:00 -
46:00) with 2 minute recovery. (LT workout).

S - rest day.... 3 hours standing on exercise bike.
Tension on max. Evening: easy 15 miles (4:40).

***(okay, the truth is that I did nothing all week.... but
I plan on gingerly hitting the recumbant bike sometime
late this week if possible).

cheers,

"marko" <[email hidden]> wrote in message

Quoted message said:

tonight, for the paris marathon which i should run
tomorrow morning, i

feel

Quoted message said:

in very good shape, with only the wind already blowing
above paris as my potential foe.

i expect to make it in about 2h58'

results tomorrow!

Very best of luck to you. Remember to draft as much as
possible in the early stages. When you feel like speeding
up, don't! Hold pace until 35k, then reward yourself with
strong finish... you'll do great.

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

In article <[email hidden]>,

SwStudio said:

Greetings, rec.runners! Please tell us about your training
week and goals.

hey David, hope you're hanging in there all right. i
guess this past week has been all "mental" training for
you, right?

my week:

s-:45 swim, DNR m-:40 fartlek run with strides near end t-
:40 cycle, DNR w-:40 tempo run t-DNR, small workout to build
core strength f-DNR, total rest s-:40 cycle, DNR s-will do
about a :45 swim, no run

goals:

very soon... sign up for a couple of races in May, one
triathlon, and one road race.

actually design a bit of a training schedule to work with up
til the races. i guess that i've just become so good about
involving all three triathlon sports into my daily life that
i don't worry much about missing workouts, and i know that a
decent base is there.... i just need to ramp up in distance
a bit, and then i'm set for races. need some structure to
the run and swim workouts, at the very least. hills,
trackwork... and distance work in the swim.

stay loose and fit and healthy... work on the tight calves
and the slightly cramping hamstrings. the hams aren't bad
but just a twinge now and then reminds me that i must be
diligent about stretching well, and often.

get a new pair of shoes very soon, so i can loosen them up a
bit before my races in May.

stick to my current promise to myself to eat better,
avoiding so many sweets. i figure a couple of chocolate bars
or a few cookies a week are ok, but i was going overboard on
comfort foods on a constant basis for far too long (since
Christmas).

s'all for now... g'day, folks.

Cam

Hello all r.r. Sun- 5 miles run walk and dogs kink back. mon-
off tue- off wen- light gardens to farm yard clean up. and
dogs. thur- gardens heavy. fri- gardens heavy sat- finish
gardens back still sore some. total for week is say 10 miles
about. back thru wilderness off roads and fields. spring
might be here. important is garden soil is other then rake
out ready......... for food /flowers.... need seeds have
seeds. hole lot of black walnuts, found after snow melt.
rain wash cleaned. and a bag of chicken eggs. dirty:>😉
hopfull get runnng shoes from aunt maybe. used? or not. the
ones got our "soiled!" Next please......

onemarathon <[email hidden]> wrote in news:cam_wilson-
[email hidden]:

Quoted message said:

In article <[email hidden]>,

SwStudio said:

Greetings, rec.runners! Please tell us about your
training week and goals.

hey David, hope you're hanging in there all right. i
guess this past week has been all "mental" training for
you, right?

It seems that David is leaning towards trolling during his
time off. I guess we can allow that from him. ;-)

Phil M.

--
"Pain is temporary: the success it brings can be
everlasting." -fortune cookie

[email hidden] (Lobo Horsesass) wrote in news:29549-40700F28-151
@storefull-3272.bay.webtv.net:

Quoted message said:

Hello all r.r. Sun- 5 miles run walk and dogs kink back.
mon- off tue- off wen- light gardens to farm yard clean
up. and dogs. thur- gardens heavy. fri- gardens heavy sat-
finish gardens back still sore some. total for week is say
10 miles about. back thru wilderness

off

Quoted message said:

roads and fields. spring might be here. important is
garden soil is other then rake out ready......... for food
/flowers.... need seeds have seeds. hole lot of black
walnuts, found after snow melt. rain wash cleaned. and a
bag of chicken eggs. dirty:>😉 hopfull get runnng shoes
from aunt maybe. used? or not. the ones got our "soiled!"
Next please......

The heavy gardens will certainly put a kink in your back.
Light gardens and heavy gardens is equivalent to how many
miles of running? I was thinking of adding light lawn mowing
- mowing the lawn using the tractor, heavy lawn mowing -
using the push mower, and extreme mowing putting the tractor
in park with the brake on and hooking myself up to a yoke to
pull it around the lawn. ;-)

Phil M.

--
"Pain is temporary: the success it brings can be
everlasting." -fortune cookie

"Phil M." <[email hidden]> wrote in message

Quoted message said:

It seems that David is leaning towards trolling during his
time off. I guess we can allow that from him. ;-)

lol 🙂

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

"Aaron" <[email hidden]> wrote in message

Quoted message said:

Thanks for the laughs David! Hope your feeling
better soon.

Thank you for the training schedule revisions. 😉

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

<[email hidden]> wrote in message

Quoted message said:

heh heh 🙂 good one, david. i'm sure *someone* must be
proud of you now.

good luck with the recovery and take it easy.

Thanks a lot! I'm going to be having problems with the
"taking it easy" part pretty soon. I can only watch so many
movies. I saw "The Bourne Identity" the other day... it was
reasonably good. I also watched and enjoyed "Run Lola Run"
quite a bit.... then watched the entire Beatles Anthology
again, and one of my favorites, "Donnie Darko", for the
453464th time.

Any more suggestions? My favorite movies are stuff like
Jacob's Ladder, Fire Walk With Me, The Virgin Suicides, The
Ninth Configuration, Vanilla Sky, Pi,.... etc. Weird stuff.

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

goals: continue to beat myself up every weekend and recover
during the week, thereby getting stronger :-) Upcoming
races: 5K April 17; 5K May 1; Chicago Marathon Oct 10.

M: 6mi (9:30) treadmill + 3mi elliptical trainer
N: 8mi (9:11), rt calf very tight
O: 4.75mi incl 1x1200/800/400/200 (half the scheduled track
workout). Hit all the goal times, but rt calf too tight
and sore to run on after 1 set.
P: 5.25mi (9:17) + 3.5mi et + 400m swim
Q: 6.5mi (8:40) incl 10 x strides Sa: 9.7mi incl 5K race
(20:55) - PR by 40sec, 1st F masters, 4th F OA, first sub-
21 5K, first sub-6:30 mile, 72.25% AG, yeehaw Su: 16mi or
so (8:56) in the hills 45 miles north of here

total: 56.7 miles

I cut a few miles this week in order to rest a very
tight/sore calf. Next week there are no races, just lots of
easy running.

Good week all

Karen

"onemarathon" <[email hidden]> wrote in
message

Quoted message said:

hey David, hope you're hanging in there all right. i
guess this past week has been all "mental" training for
you, right?

Yeah, it's really annoying. I'm dying to run. I am already
signed up for two races this coming weekend.... a 10 miler
on Friday and a 5k the next day. grrr. I'm still delusional,
thinking I might try one or both.

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

SwStudio said:

Any more suggestions? My favorite movies are stuff like
Jacob's Ladder, Fire Walk With Me, The Virgin Suicides, The
Ninth Configuration, Vanilla Sky, Pi,.... etc. Weird stuff.

I don't watch many movies, but here are a few I liked: Lost
In Translation, Ghost World, Georgia, Requiem For a Dream,
Sunshine State, Dead Man, Magnolia, Boogie Nights. Maybe not
completely to your taste, but if you're watching movies 24/7
it might be fun to try something different.

Karen

"joe positive" <[email hidden]> wrote in message

Quoted message said:

Sa: 9.7mi incl 5K race (20:55) - PR by 40sec, 1st F
masters, 4th F OA, first sub-21 5K, first sub-6:30 mile,
72.25% AG, yeehaw

This is the type of thing that happens when you run solidly
and consistently, month after month, like you have been.
Your average mileage has been excellent for quite some time,
and I know the PR's will keep coming for a while.

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

"joe positive" <[email hidden]> wrote in message

Quoted message said:

SwStudio said:

Any more suggestions? My favorite movies are stuff like
Jacob's Ladder, Fire Walk With Me, The Virgin Suicides,
The Ninth Configuration, Vanilla Sky, Pi,.... etc.
Weird stuff.

I don't watch many movies, but here are a few I liked:
Lost In Translation, Ghost World, Georgia, Requiem For a
Dream, Sunshine State, Dead Man, Magnolia, Boogie Nights.
Maybe not completely to your taste, but if you're watching
movies 24/7 it might be fun to try something different.

Hi Karen, yeah I've seen Boogie Nights quite a few times.
It's an instant classic; it had that feel right away for me.
I have seen a few others you mentioned, but not all - I will
surely check them out! If you have not seen Donnie Darko,
you might like
it. It's my absolute favorite of the past several years.

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

Goals: None at the moment. Suggestions welcome :-)

Mon: Rest. Tue: Rest Wed: Rest, played badminton. Thurs: 8
miles Fri: rest Sat: 2 mile w/up, 10K race, 1 1/2 mile
w/down Sun: Rest Total: 17.5 miles

--
Colm

"SwStudio" <[email hidden]> wrote in message
"]news:[email hidden]...
: Greetings, rec.runners! Please tell us about your training
: week and goals.