Training Week Ending June 13, 2004

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

Quoted message said:

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

I started the week recovering from Sunday's 17:16 5k, and
paid for it in a hot, hilly 10k on Tuesday night. Although
the course is a tough one, my time was still disappointing
to me. I felt lead-legged and had no spring.

I took the rest of the week off and ran a good race
yesterday - I was pleased with being able to beat a couple
people I had lost to recently in other races.

M 6km recovery (from yesterday's race) T Old Mill 10k (hilly
course) - 37:52 - 7th/352 overall; 1km up W off T off F off
S Moon In June 10k - 35:19 - 6th/342 overall; 4km up S off

Total: 31km

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

Goals: Ease back into my routine after 3 weeks off with injury. 1/2 marathon 3rd July.

Mon: dnr Tue: dnr Wed: 8 miles Thurs: 8 miles Fri: 8 miles
Sat: Rest Sun: Rest

Total: 24 miles

--
Colm

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

Goals: - 240km non-stop. Starts 9th July. 34 hrs limit, aiming at 30hrs
- Sub 3 at French national marathon championships, 26 Sept

Been getting back into real life after the MdS and just
realised I haven't posted since my week's rest after that
race (despite Ander's brilliantly-deployed ground bait - are
you an angler by any chance Anders? ;-)

Apr 26 - May 2 : 27km, 3 easy runs ~5'30/km (8'55/mi) May 3
- May 9 : 63km, 5 runs inc a 3hr race (37km) done as LSD May
10 - May 16 : 58km, 5 runs inc one with some faster work
(4'/km) May 17 - May 23 : 69km, 5 runs inc a 13x30"/30" +
3km track race 10'40" May 24 - May 30 : 48km, 4 runs inc a
12x30"/30" May 31 - Jun 6 : 87km, 6 runs inc a 17x30"/30" +
a "double" 16k/10k

This week, with temperatures again up in high 25-30°C range,
was the second of the only "heavy" 4-week cycle I'll be
doing before tapering for 9th July race. The idea is to
capitalise on MdS training + race without bustin' a gut (ie
not pulling muscles with speed work too soon and not going
mad with mileage either) :->

Mon noon 1:25 16km 10mi Riverside trails + park PM 0:50 9km
6mi Home from work with backpack

Tue AM 0:52 9km 6mi Work from home with backpack

Wed noon 0:47 9km 6mi 20'/4k up, drills lines stretch
12x30"/30" + 2x200/100m in 36", 10' down PM 0:56 10km 6mi
Easy

Thu noon 1:18 14km 9mi Riverside trails
PM 0:59 10km 6mi Recovery

Fri REST Sat REST Was supposed to run but couldn't be arsed

Sun noon 2:10 25km 16mi Base endurance with 2 litre Camelbak
---------------------------
Total 9:17 102km 64miles

"SwStudio" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

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

Quoted message said:

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

I started the week recovering from Sunday's 17:16 5k, and
paid for it in a hot, hilly 10k on Tuesday night. Although
the course is a tough one, my time was still disappointing
to me. I felt lead-legged and had no spring.

I took the rest of the week off and ran a good race
yesterday - I was pleased with being able to beat a couple
people I had lost to recently in other races.

M 6km recovery (from yesterday's race) T Old Mill 10k
(hilly course) - 37:52 - 7th/352 overall; 1km up W off T
off F off S Moon In June 10k - 35:19 - 6th/342 overall;
4km up S off

Total: 31km

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

M 4.2 easy T 7.2 4X 800 100 97,96,96,95,94,96,91 W 10 7 am ,
3 pm T 7.5 2 mile tempo am 12 mile bike pm F off S 7.2 total
5k race 20:59 (I felt good, best 5k time in over 6 months)
14 mile bike pm S 12.8 hilly course

Total: 49 miles 26 on the bike, probably do another 12 -15
on the bike this pm.

goals : get down to racing weight currently about 179 9 to
go set new prs in the 5k to 10 mile range this summer and
fall qualify for Boston again in NYC

Sun: 4.2 Mon: 10 Tue: 5.5 w/ 4x1000m @ 4:11 w/ 400m
recoveries Wed: DNR Thu: 5 easy Sat: DNR Sun: 10K, 42:56,
hot, didn't have the mojo today; missed PR by 1:33, missed
goal by even more. 30th male (16 ahead of me were from a HS
XC team), 4th AG.

Total 30.9

--
Brian P. Baresch Fort Worth, Texas, USA Professional editing
and proofreading

If you're going through hell, keep going. --Winston
Churchill

Quoted message said:

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

Day Dist/Pace Type HR °F --- --------- ------------- --- --
Mon rest Tue 9 @ 8:17 gen. aerobic 144 81 Wed 11 @ 8:29 med.
long run 136 81 Thu 5 @ 8:53 recovery 123 89 Fri 8 @ 8:26
gen. aerobic 142 93 Sat 5 @ 8:47 recovery 127 94 Sun 17 @
8:25 long run 137 76
--------------------------------------
Week 55 Year 961

Training:

Week 7 of 24-week marathon training program. Week 7 of 10-
week endurance phase.

A couple of hot days near the end of the week slowed down
the pace a bit. I'm trying hard to keep within a prescribed
heart rate limit, so on the hot days I am slowing down the
pace and crawling up the steepest hills. Sometimes as slow
as 11:00/mi. Fortunately, a front came through Saturday
night, so my Sunday morning long run was pleasantly cooler.

I'm starting to experiment with different fluid replacement
products besides gater-barf. On Sunday's 17-miler I used
Accelerade. 20 oz pre- run, 70 oz during run, 20 oz post-
run. Compared to Gatorade, Accelerade has more calories,
slightly more sodium and potassium, and 5 grams protein per
12 oz. It's hard to say from one long run, but today's run
was a bit better than last Sunday's long run. It could have
been because of other factors. At any rate, I'll keep using
Accelerade for the next several long runs. After that I
might try Cytomax. These drinks may help my long runs and
recovery. However, as the marathon approaches I will have to
go back to gatobarf, since it is the drink served at the
marathon. I will need several long runs to get used to the
stuff again. ;-(

Racing Goals:

7/11/04 - Wine Country Half Marathon, Napa CA Goal -
1:37 Need sub 1:45 for preferred start at the
Chicago Marathon

7/12/04 - ATC Singleton 10-mile, Stone Mountain, GA
Goal - 1:12

7/13/04 - LaSalle Bank Chicago Marathon. (Boston qualifier)
Goal < 3:30

Have a great week rec.runners.

Phil M.

--
"I gotta go. You're killin' me."

Goals: Groundhog Fall 50k trail, Fall orienteering series

sun: incline treadmill 0:30 mon: cycled 2:05, 31 miles 1/2
dozen very steep hills, HR 142 (did a 25 min block of interval-
like efforts on this ride) tues: ran trails 0:52, hot and
humid, HR 138 wed: cycled 1:10, 15.8 miles hills, HR 140
thur: off fri: ran flats 0:45 sat: ran long 3:05, 1/2 hilly
rocky singletrack trails 1/2 rolling jeep trails, HR 139

4:40 running, 37:55 ytd
5:25 cycling, 55:25 ytd

I backed off on the pace and distance for my long run from
the last one 2 weeks ago to a more managable range for me
at this point in the training. Also, I was avoiding back
to back runs for a while but the fri/sat runs didn't
affect me so this is a non-issue now I think. I Intend to
start running more than every 3rd day, probably tues,
thurs, sat, sun, with long runs every 2 weeks, and longer
bike rides on off weeks. This week the weather sucked so I
cut back the bike to 2 hours. I'll start working on
pushing up my LT for running in July and August, right now
just doing it on the bike.

- Tony

goals: continue bumping up base mileage, inch by inch; get enough
rest; acclimate to summer weather (hot) and new job (physical).
Upcoming races: 5K June 25; 5K July 3; marathon Oct 10.

M: 6.5mi (8:30) incl 10 x strides
N: 6.1mi incl 5000m afternoon track race (20:52, ugh)
O: 8.5mi AM/ 3mi PM, started new job so I tried a double
P: 11.2mi incl middle 3 miles @ 6:53
Q: 10.5mi (9:22), legs like telephone poles Sa: 8mi (8:57)
Su: 18.87mi (8:19)

total: 72.67 miles

During the summer our coach replaces some of our track
workouts with track races, and this week we ran 5000m. My
goal was 19:59 (my road PR is 19:51), and I was hoping for
very even splits, with a certain pace for each lap. I'd been
feeling pretty good lately so I even enteretained the notion
of a PR, but it was not to be. My first mile was a bit
slower than my 5K PR pace, and instead of picking it up or
holding on I just got slower and slower. At 5 laps I had to
start making up lies to keep myself from stepping off the
track. During the race a big Florida thunderstorm brewed and
brewed and brewed but didn't break until after we finished.
I'd like to blame the whole thing on the weather, but I just
ran badly.

In other news, we've had a bit of a financial shock this
week, and while I look for a programming job I've taken a
part-time job at a neighborhood restaurant. It's fun, but
I'm on my feet and on concrete 6 hours a day, and I'm not
used to it yet. Anyone here wait tables during marathon
training? Can I count it as strength training?

good week all

Karen

Phil M. said:

I'm starting to experiment with different fluid
replacement products besides gater-barf. On Sunday's 17-
miler I used Accelerade. 20 oz pre- run, 70 oz during run,
20 oz post-run. Compared to Gatorade, Accelerade has more
calories, slightly more sodium and potassium, and 5 grams
protein per 12 oz. It's hard to say from one long run, but
today's run was a bit better than last Sunday's long run.
It could have been because of other factors. At any rate,
I'll keep using Accelerade for the next several long runs.
After that I might try Cytomax. These drinks may help my
long runs and recovery. However, as the marathon
approaches I will have to go back to gatobarf, since it is
the drink served at the marathon. I will need several long
runs to get used to the stuff again.

Couple thoughts. If you run better on other drinks than
what's provided, take a water bottle and powders of your
favorite drink and refill bottle with water and add powder
when needed. I'm not sure if large marathons are setup for
filling water bottles (vs just providing cups of it), and if
that creates hassles or not.

As you are doing, pay attention to the differences in the
mixes - things like calories, source of calories (simple,
complex carbs), fructose presence / absence, protein
presence / absence, electrolytes, etc. You might find you
can do fine on Accelerade or whatever, but gatorbarf (or
other fluid provided) may cause problems when you return
to it - for exactly the reason you may be finding
something else better in training. But maybe you're
adaptable to both 🙂

At least you'll know how the fluid settles in the heat
before you get to your marathon 😉

Dot

--
"Success is different things to different people" -Bernd
Heinrich in Racing the Antelope

Dot <dot.h@#att.net> wrote in
:"]news:[email hidden]:

Quoted message said:

Phil M. said:

I'm starting to experiment with different fluid
replacement products besides gater-barf. On Sunday's 17-
miler I used Accelerade. 20 oz pre- run, 70 oz during
run, 20 oz post-run. Compared to Gatorade, Accelerade has
more calories, slightly more sodium and potassium, and 5
grams protein per 12 oz. It's hard to say from one long
run, but today's run was a bit better than last Sunday's
long run. It could have been because of other factors. At
any rate, I'll keep using Accelerade for the next several
long runs. After that I might try Cytomax. These drinks
may help my long runs and recovery. However, as the
marathon approaches I will have to go back to gatobarf,
since it is the drink served at the marathon. I will need
several long runs to get used to the stuff again.

Couple thoughts. If you run better on other drinks than
what's provided, take a water bottle and powders of your
favorite drink and refill bottle with water and add powder
when needed. I'm not sure if large marathons are setup for
filling water bottles (vs just providing cups of it), and
if that creates hassles or not.

I'd rather not have to deal with carrying anything extra
during the marathon. My preference would be to go back to
the gatobarf. One thing that has worked for me in the past
is to supplement the gatobarf with gels. At the last
marathon I would have the gatobarf every 2 miles, but after
the 10th mile I would alternate gatobarf with water +
PowerGel. That seems to work better than gatobarf alone.

Quoted message said:

As you are doing, pay attention to the differences in the
mixes - things like calories, source of calories (simple,
complex carbs), fructose presence / absence, protein
presence / absence, electrolytes, etc. You might find you
can do fine on Accelerade or whatever, but gatorbarf (or
other fluid provided) may cause problems when you return
to it - for exactly the reason you may be finding
something else better in training. But maybe you're
adaptable to both 🙂

I don't have a strong dislike for gatobarf, I'm just looking
for something better. I'm also curious as to the benefits of
the added protein in Accelerade.

According to this study: accelerade.com2 1.aspOpen ↗

"Conclusions. In summary, we found that the addition of
protein to a carbohydrate supplement in a 4 to 1 ratio
enhanced aerobic endurance performance by 24% above that
which occurred with carbohydrate alone. The results suggest
that the addition of protein to a carbohydrate supplement is
of benefit to the endurance athlete"

Of course, coming from Acclerade's own site, I have to take
this with a grain of NaCl. If there are any other studies
out there, please let me know.

Phil M.

--
"I gotta go. You're killin' me."

hi everyone!

this week was supposed to be a kind of tapering for this
sunday's 10k race, but while I did the taper I didn't
race... mon : rest tue : 11km with 3*1000m @ 3'45" with
400m rest wed : rest thu : rest fri : 11 km easy 52' sat :
dnr sun : dnr

as I wanted to run a 10k, and I think I'm in good shape,
I'll find another one next week. The goal is still to make
it in just under 38'

cheers
--
_____________
marko www.42-195.org

Goals:
1. Get down from 150 to 140 by July. Lost about 3.5 lbs
this week. Discipline, discipline!
2. Ankle sprain symptoms gone by end of month.
3. Start speedwork in July for Aug/Sep races 10k thru 50m.
4. Work on getting my HR up to 135 avg most days (in this
base phase).

Finally hooked up an old polar heart rate monitor someone
gave me last year. What a revelation!

Man am I out of shape...135 feels like a moderate effort to
me on the flat. And I have to run 7:00/mile or faster
downhill to get my heart rate to 130. I had been jogging at
a 110 pulse (or even easier) down many hills. I also notice
that if my legs load up at the start of an uphill, my heart
rate declines!

This gives me heart :-). Since my max hr is 192, I have a
lot of room for improvement, that's for sure.

Sun: 11 miles easy, 1k climb. Mullholland drive. Ran with
some runners doing a trail ½ marathon. Mon: 10 miles rolling
@130 HR average. 1st run with monitor – 135 pulse wasn’t
easy! Tue: 13 1.5k climb. 135 HR avg. ~ Tough workout. 140-
150 uphill, 120-125 downhill.. Mt. Hlywd & Mt. Lee. Wed:
11.6 1.5k climb. 20 min easy, then 40 min @ 145-150, to top
in 59:00. Back down at 122 hr avg. Thu: 8.5 very easy, 1k
climb, only 120 HR avg! Bronchitis, very tired (two hard
days did it). Got worse in PM. Fri: 8.5 easy, rolling
fireroads, 130 HR avg. Sat: 13 Plodded up a 4,000’ mountain.
Up: 1:35 at 135 hr avg. Down :55 at 125 hr. Bronchitis
getting better, but I'm still a bit weak.

Total: 75.6 miles, 9,000 ft of climbing.

Dan Stumpus wrote in message ...

Quoted message said:

Goals:
1. Get down from 150 to 140 by July. Lost about 3.5 lbs
this week. Discipline, discipline!
2. Ankle sprain symptoms gone by end of month.
3. Start speedwork in July for Aug/Sep races 10k thru 50m.
4. Work on getting my HR up to 135 avg most days (in this
base phase).

Finally hooked up an old polar heart rate monitor someone
gave me last

year.

Quoted message said:

What a revelation!

Man am I out of shape...135 feels like a moderate effort to
me on the flat. And I have to run 7:00/mile or faster
downhill to get my heart rate to 130. I had been jogging at
a 110 pulse (or even easier) down many hills. I also notice
that if my legs load up at the start of an uphill, my heart
rate declines!

Your HR declines? That's never happened to me. Normally if
my legs are loaded, it takes about 10 seconds and my HR
shoots up 10-15 beats then I either slow down or walk if im
too far out of target range. Interesting the feedback you
get from HR - I'll never do workouts without a HRM again. I
know within a few mins of starting my workout if my body
needs more of a rest day or can go a bit harder, because my
HR just won't go up easily when I need rest. The more easily
my HR responds to the effort the more rested and ready I am
to go. For intervals if the HR doesn't go up quickly and
come back down fairly quickly too, then its not the right
day to do intervals. There's a scale of how my HR responds
to effort and workouts can be adjusted based on that. For
those who really think they know what effort they're putting
out, very often that feeling is wrong or can be better
informed with a HRM. Of course heat/humidity etc also
affects HR -- and you can learn to see how much you're
affected by things like that.

- Tony

Quoted message said:

This gives me heart :-). Since my max hr is 192, I have a
lot of room for improvement, that's for sure.

Sun: 11 miles easy, 1k climb. Mullholland drive. Ran with
some runners doing a trail ½ marathon. Mon: 10 miles
rolling @130 HR average. 1st run with monitor – 135 pulse
wasn’t easy! Tue: 13 1.5k climb. 135 HR avg. ~ Tough
workout. 140-150 uphill, 120-125 downhill.. Mt. Hlywd & Mt.
Lee. Wed: 11.6 1.5k climb. 20 min easy, then 40 min @ 145-
150, to top in 59:00. Back down at 122 hr avg. Thu: 8.5
very easy, 1k climb, only 120 HR avg! Bronchitis, very
tired (two hard days did it). Got worse in PM. Fri: 8.5
easy, rolling fireroads, 130 HR avg. Sat: 13 Plodded up a
4,000’ mountain. Up: 1:35 at 135 hr avg. Down :55 at 125
hr. Bronchitis getting better, but I'm still a bit weak.

Total: 75.6 miles, 9,000 ft of climbing.

Goal: Get 5k back under 17:00 and get a 1500m under 4:20 by
August 2005

Sun Mon 5 38:26 Tue 7, 2m wu, 3x1600m/1min, 2m wd. 6:18,
6:18, 6:17. Wed 5.2 42:34 Thu 5 38:08 Fri 5 38:34 Sat 5, 2m
wu, 6 strides, 400m TT, 2.5m wd. 65

Week: 32.2 YTD: 206.2

Still getting back into good shape, but I was disapointed
with my 400 time trial. When it comes to speed, "use or
lose it" is very true. I need to get that 400 back under
60 and closer to my PR of 54 to get close to that 1500m
goal of mine.

Ed

Wed: 60 min spinbike (tempo); 3 miles running (9.09/min and street
hilltraining); 30 min stairmaster
Thur: 60 min spinbike (tempo); 3 miles running (9.09/min)
Sat: 60 min spinbike (intervals); 2.5 miles running (10/min); 30 min elliptical
(easy pace); light leg resistance training
Sun: 60 min spinbike (tempo)

goals? still thinking about that one. well, here's one:
still searching for the right shoes.

\\ - - // ( @ @ ) +--------oOOo-(_)--oOOo----
+ +------------------------Oooo----+ oooO
( ) ( ) ) / \ ( (_

Phil M. said:

Dot <dot.h@#att.net> wrote in news:8A1zc.11716$Di3.3063@bgtnsc05-
news.ops.worldnet.att.net:

I'd rather not have to deal with carrying anything extra
during the marathon. My preference would be to go back to
the gatobarf. One thing that has worked for me in the past
is to supplement the gatobarf with gels. At the last
marathon I would have the gatobarf every 2 miles, but
after the 10th mile I would alternate gatobarf with water
+ PowerGel. That seems to work better than gatobarf alone.

Sounds like a plan.

Quoted message said:

According to this study: accelerade.com2 1.aspOpen ↗

"Conclusions. In summary, we found that the addition of
protein to a carbohydrate supplement in a 4 to 1 ratio
enhanced aerobic endurance performance by 24% above that
which occurred with carbohydrate alone. The results
suggest that the addition of protein to a carbohydrate
supplement is of benefit to the endurance athlete"

Of course, coming from Acclerade's own site, I have to
take this with a grain of NaCl. If there are any other
studies out there, please let me know.

I noticed that one of the papers (Niles et al) is in a
journal, and they seem to have adjusted for the calories,
but I haven't had time to read it critically yet (and
probably won't until winter). The original work in Texas
used a carbohydrate source and then added protein, so there
was a confounding of additional protein and calories, as Sam
has pointed out. That paper in your earlier thread looked
like it might have recognized the calorie issue also. The
4:1 carb:protein isn't too unusual as I've found several
products with it in there.

Dot

--
"Success is different things to different people" -Bernd
Heinrich in Racing the Antelope

"Tony" <qtrader2@(remove)hotmail.com> wrote

Quoted message said:

Quoted message said:

I also notice that if my legs load up at the start of an
uphill, my

heart rate

Quoted message said:

Quoted message said:

declines!

Your HR declines? That's never happened to me. Normally if
my legs are loaded, it takes about 10 seconds and my HR
shoots up 10-15 beats then I either slow down or walk if
im too far out of target range.

It may be because I instinctively ease back a bit when leg
burn starts, in order to get rid of it, which takes 20
seconds or so. This is a good strategy for longer races,
since leg burn means you're really running through the
glycogen. I do mostly ultras.

Quoted message said:

Interesting the feedback you get from HR - I'll never do
workouts without a HRM again. I know within a few mins of
starting my workout if my body needs more of a rest day or
can go a bit harder, because my HR just won't go up easily

when

Quoted message said:

I need rest. The more easily my HR responds to the effort
the more rested and ready I am to go.

My heart feels very sluggish now. It usually comes around
when I start doing more intensity, but maybe I do need a
rest week...

Quoted message said:

For intervals if the HR doesn't go up quickly and come
back down fairly quickly too, then its not the right day
to do intervals.

I can't wait to do some more higher intensity runs to see
how this plays out.

--Dan

X-No-Archive: yes
"Dan Stumpus" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

Goals:
1. Get down from 150 to 140 by July. Lost about 3.5 lbs
this week. Discipline, discipline!
2. Ankle sprain symptoms gone by end of month.
3. Start speedwork in July for Aug/Sep races 10k thru
50m.
4. Work on getting my HR up to 135 avg most days (in this
base phase).

Finally hooked up an old polar heart rate monitor someone
gave me last year. What a revelation!

Man am I out of shape...135 feels like a moderate effort
to me on the flat. And I have to run 7:00/mile or faster
downhill to get my heart rate to 130. I had been jogging
at a 110 pulse (or even easier) down many hills. I also
notice that if my legs load up at the start of an uphill,
my heart rate declines!

This gives me heart :-). Since my max hr is 192, I have a
lot of room for improvement, that's for sure.

Sun: 11 miles easy, 1k climb. Mullholland drive. Ran with
some runners doing a trail ½ marathon. Mon: 10 miles
rolling @130 HR average. 1st run with monitor ? 135 pulse
wasn?t easy! Tue: 13 1.5k climb. 135 HR avg. ~ Tough
workout. 140-150 uphill, 120-125 downhill.. Mt. Hlywd &
Mt. Lee. Wed: 11.6 1.5k climb. 20 min easy, then 40 min @
145-150, to top in 59:00. Back down at 122 hr avg. Thu:
8.5 very easy, 1k climb, only 120 HR avg! Bronchitis, very
tired (two hard days did it). Got worse in PM. Fri: 8.5
easy, rolling fireroads, 130 HR avg. Sat: 13 Plodded up a
4,000? mountain. Up: 1:35 at 135 hr avg. Down :55 at 125
hr. Bronchitis getting better, but I'm still a bit weak.

Total: 75.6 miles, 9,000 ft of climbing.

Huh??? For a dude claiming and supporting claims that trees
cause pollution, you sure do a lot of running in the
mountains. Sure, you don't have any sucidal tendencies??

MWL

-----------------

"MWL" <[email hidden]> wrote

Quoted message said:

Huh??? For a dude claiming and supporting claims that
trees cause pollution, you sure do a lot of running in the
mountains. Sure, you don't have any sucidal tendencies??

Apparently. In addition, there are mountain lions in all the
places I like to run, just to keep the hairs up in the back
of my neck.

-- Dan

(who limits weightlifting to throwing his weight up
mountains)