posted May-08-2007 08:28 PM               

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posted May-08-2007 09:00 PM               

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posted May-08-2007 09:34 PM               

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posted May-09-2007 12:16 AM               

Sally

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"Follow your bliss"
My Ironwoman Inklings

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posted May-09-2007 04:41 AM            

On a lighter side, I lived in HK for a few years, and Sammi Cheng is HOT. You too. My top three celebrity look alikes are Gloria Arroyo, Sharon Osborne and Rob Schneider? WTF?

Going for an early morning run a la Roly.

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posted May-09-2007 05:32 AM               

14.1 k this morning in 1.16:04. Felt a lot better than yesterdays run, must have been todays tunes. (Nine Inch Nails, OK GO, Linkin Park, Papa Roach, Sick Puppies, Bravery, Muse, Modest mouse....)

KZ have fun in your run this morning, (Quite streets, fresh crisp, no Groly bla,bla,bla, ect....)

[This message has been edited by rolyone (edited May-09-2007).]

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posted May-09-2007 06:09 AM               

Should be an exciting weekend for a bunch of you here, waytogo…”knock it out of the ballpark”…

DR - extended your hellos to the younger df, who has expresesd an interest in keeping me company on the short waddles around the hood, its a nice way to spend time together as it won't be long now that I won't be seeing much of her..they grow up, don't they ?

Have an excellent day everyone, the nice weather continues.

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posted May-09-2007 06:33 AM               

quote:

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Originally posted by Silly Sally:
A strange man entered my house unannounced just after I got home today from work ... f*cking freaked me out. Story on my blog. Now I'm really friggin' scared and worried ...

Sally

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WHAAAATTTTTTT????????

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posted May-09-2007 09:05 AM               

KZ: Sammi brings back a flood of memories from a lifetime ago. Too many nights at the karaoke. Who was your fave, "say-dye-teen-wong" Mr. HK boy? I must agree, she is hot. The longevity of her career suggests that she is the Madonna of the HK scene. Personally, Vivian Lai is a much tastier dish. We should discuss this issue off line.

JB: Met up with an old dragonboat mate of mine and I might be running a segment of the 22km relay.

Track workout was difficult. Ran the first two repeats too fast and it was all downhill for the last 6. *sigh* When will I ever learn? Ran for an hour this morning with heavy legs The conditions are simply superb

Hope everyone can take advantage of this wonderful weather and head outdoors.

TB

[This message has been edited by Turtleboy (edited May-09-2007).]

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posted May-09-2007 10:06 AM               

quote:

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Originally posted by rolyone:
SS at least no one was hurt, She should of at least called the cops and given a description of the Guy just in case he tries this on another single woman who may not be so lucky.

14.1 k this morning in 1.16:04. Felt a lot better than yesterdays run, must have been todays tunes. (Nine Inch Nails, OK GO, Linkin Park, Papa Roach, Sick Puppies, Bravery, Muse, Modest mouse....)

KZ have fun in your run this morning, (Quite streets, fresh crisp, no Groly bla,bla,bla, ect....)

[This message has been edited by rolyone (edited May-09-2007).]

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.... save some for the w/end roly....

a little over 12.4 for me @ 5:15 am.... up C de N, to the lookout, 3 loops and back down.... 1:32.... a little too much pavement for me but a good workout none the less.... push it a bit [7:27ave. pace] , chops has me worried about my not being able to run under 12min/mile without a picnic

have a good one people

Grom

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posted May-09-2007 11:04 AM               

quote:

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Originally posted by grommit:
.... save some for the w/end roly....

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Next two days I rest.

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posted May-09-2007 06:47 PM            

quote:

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Originally posted by grommit:
....chops has me worried about my not being able to run under 12min/mile without a picnic

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I copied & pasted down under a pretty interesting piece, at least for the Roly in the Grolys + RunninGag who was questioning the shorter european LSDs. Merc should appreciate.

It is my thought that the marathon is over glorified (..) it's much surprise that folks are running 100 mile weeks and 4+ hour long runs yet producing only 4 hour times. When I first started running my aerobic pace was an 11:00 m/m and I was certain that I was going to get to 100 miles and train for a marathon. Well, I hit a point of dininishing return where I wasn't improving anymore.More mileage was just taking up my time, not doing anything else. And BTW, yes I am a Lydiard follower. I decided to push the marathon back a few years and work on shorter races. In doing so my fitness went through the roof. At the same time my aerobic pace went from a 11:00 m/m to a 8:00 m/m. My point is I gained this fitness through systematically working on all compontents- aerobic running, leg speed, muscle strength, anaerobic conditionong etc.. Now, 3 years later I feel it's time to train for the marathon. I know I will get a lot more for my time spent running and I feel I have a decent level of conditioning. Their will be no need for 4 hour long runs as 2:30-3:00 will be plenty in terms of mileage. My point is if I spent the last three years training for marathons I probebly would be running for 15-18 hours per week still producing modest marathon times. I think many beginners are swinging the pendulum way to far to one side. Focusing way to much on volume and neglecting the other aspects of training.
I just did a half marathon for fun nothing major and I took a midpack start. I really just wanted to get a feel of what a bigger race is like. I took note of the people that were running around me. One thing I noticed is the terrible joggers form on most runners. I listened as their feet slammed the ground, arms all over the place. It was then I realized my patience had paid off. Now for my first marathon that I will run in the fall I'm looking at a boston qualifer. I wonder where I would be if I stuck to marathon training rather than work on shorter distances for the last few years. My gut tells me not even close to where I'm at now.
Now I'm not saying everybody should do what I did but it is still my belief that many people are neglecting the other aspects of training. I mean when you are out plodding around for hours on end who has time for anything else?

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posted May-09-2007 07:16 PM               

quote:

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Originally posted by Turtleboy:
SS: Glad to hear that your friend was not hurt. It's terrible that the feeling of safety at home has been shattered. A man's home should be his castle, but it shouldn't have be a fortress.

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Ahem, that "neighbour" was me ... I needed a little artistic licence in my blog for protection ... can't tell the world EVERYTHING!

Sally

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"Follow your bliss"
My Ironwoman Inklings

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posted May-09-2007 07:20 PM               

Anyway. I used to train like the American do, doing four 20milers and a lot of volume. I was improving for sure. But two years ago, I've decided to keep the volume, but stretching it over the week and doing only one 20miler. That's when I did my best marathon ever.

This year, I put a little less volume, but more speedwork, three time a week. My longest run was 30km last weekend and it paid off.

The real test will be in Ottawa, but if the weather is like what we have today, I won't do miracles. But no runner has control over the W factor.

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posted May-09-2007 07:21 PM               

quote:

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Originally posted by Silly Sally:
Ahem, that "neighbour" was me ...

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Me too I was thinking it was your neighbour!!!

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posted May-09-2007 07:33 PM               

quote:

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Originally posted by Mr Lambchops:
I copied & pasted down under a pretty interesting piece, at least for the Roly in the Grolys + RunninGag who was questioning the shorter european LSDs. Merc should appreciate.

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Chops, thru the council and teachings of his almighty Grommit I have seen the evils of marathon running and have been drawn to the everlasting forces of good and purity that ultra and trail running have inspired within me.

I have seen the ultra light and it is wonderful..

BTW I did read that article in the basic training section on milage. I still do at least one hard tempo run a week. Just not this week.

One day I may try a marathon agian, just doesn't get my mojo going right now. 50 miles of mountains and mud sounds like a party too me.

.... and did you know.
"Bowels: Running is good for maintaining regular bowel movements and has been linked to a decreased incidence of colon cancer. The downside of such regularity is the frequency of what are known as "runner's trots," which afflict 20 to 50 per cent of distance runners, with symptoms ranging from cramping and nausea to bouts of flatulence and diarrhea. The problem is so common that running clubs and online chatrooms devote considerable attention to prevention tactics, such as avoiding warm fluids before a race."

...Brings new meaning to training partner.

Libido: Are runners better lovers? A survey that correlated sex habits and finishing times of long-distance runners in England found that runners who had sex the night before a marathon ran faster than those who did not. While half of those questioned said their sex life had been unaffected by running, 30 per cent said the sport had improved their performance in bed.

Ok I'm going to bed now.

roly

[This message has been edited by rolyone (edited May-09-2007).]

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posted May-09-2007 10:21 PM            

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posted May-10-2007 06:18 AM               

Chops: I totally agree with the piece you posted which is why I absolutely do not want to train for distance at my current level of fitness/speed. What's the rush... "I know I will get a lot more for my time spent running and I feel I have a decent level of conditioning. Their will be no need for 4 hour long runs as 2:30-3:00 will be plenty in terms of mileage." That's why most fast marathoners never run more than 2 hours! But they have spent years working on shorter distances and speed.

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posted May-10-2007 07:42 AM               

The time spent training will be the same, The time savings from running shorter distances will be reallocated to technical drills, stretchng and core training.

TB

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posted May-10-2007 08:52 AM               

But I'm working on smooth efficient stride and quicker turnover. No 4-hour runs for me either ... maybe a 3.5 hour one this Sunday as my longest run before NCM. Yes, Groly, I'm still in ...

When I recover from Ottawa, I will need to do speedwork to help with my possible tris this summer ... ugh.

Sally

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"Follow your bliss"
My Ironwoman Inklings

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posted May-10-2007 09:32 AM            

quote:

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Originally posted by rolyone:
I have seen the ultra light and it is wonderful..

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Remember Icarus

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posted May-10-2007 09:39 AM               

quote:

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Originally posted by Mr Lambchops:
Remember Icarus

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Noted, No flying into the Sun. Maybe get a race named after me if I crash and burn.

"To escape, Daedalus built wings for himself and Icarus, fashioned with feathers held together with wax. Daedalus warned his son not to fly too close to the sun, as it would melt his wings, and not too close to the sea, as it would dampen them and make it hard to fly.

They successfully flew from Crete, but Icarus grew exhilarated by the thrill of flying and began getting careless. Flying too close to the sun god Helios, the wax holding together his wings melted from the heat and he fell to his death, drowning in the sea. The Icarian Sea, where he fell, was named after him and it is said that Heracles (Hercules), who passed by, gave him burial. Daedalus lamented his dead son and then continued to Sicily, where he came to stay at the court of Cocalus in a place called Camicus."

[This message has been edited by rolyone (edited May-10-2007).]

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posted May-10-2007 09:41 AM               

quote:

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Originally posted by Turtleboy:
Chops: It has taken three years for me to realise the error of my training ways. This is the reason why I am moving away from long to short distance training in the pursuit of faster marathon completion times. It does appear counter intuitive but it does make sense. With recovery times increasing with age, quality over quantity of training becomes paramount.
I just hope that people will not have to pay the same price that I did in order to learn the lessons I have.

The time spent training will be the same, The time savings from running shorter distances will be reallocated to technical drills, stretchng and core training.

TB

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scroll down to the next post.... if you don't have time to waste

.......seriously folks, aren't we taking ourselves just a little too seriously here? What ever happened to having some serious fun? ...... I've noticed over the years that, without fail my disappointments are always in perfect proportion to my expectations.... Sally's got a point..... training can be a drag.... but going into an event can be an awful experience if undertrained or with unreal expectations, and somewhere in between this two thoughts lies balance.
I give you the example of Rico Hoye, light-heavy weight boxer, ranked 4th by the WBA [no small feat!] who last night got into the ring with local boy Adrian [Adriaaannnn!] Diaconu the world champion..... 2 rounds & 30 seconds later his event was finished. Where's the parallel? ...was this dude under trained? hell no! were his expectations a tad high?.... dah! Was he having fun? didn't look like it from my 3rd row seat.
Morale of this story..... train hard, set realistic goals...... but above all have fun!

....... as for the how far [time or distance or intensity or any other measurement] should the LSD be when training for a marathon..... I posted that question 7 years ago on this board (it wasn't CR then, it was KICK) when I was training for my first.... I didn't get the definative answer then.. and there still isn't one today..... so I did what felt good. I did about 4 X 20-22 milers and then on my last long run I was almost finished when I bumped into friend..... he still had about 8 miles to go we started chatting.... and before long I had done his too, for a total of about 28-29 miles, A bit over 4 hrs if I recall. I certainly didn't suffer for it, and went on to run a respectable time with no suprises as to what 26,2 felt like..... did I do much in the way of shorter work outs?.... sure! I used to beat the snot out of the TM 3 days a week and run hills at least once a week.... but I always, without fail enjoyed it
.... so as the greedy, self-indulgent, compulsive/obsessive/excessive type of person that I am.... what Roly & I do at the weekend is result of me finding what I like. It's morphed into this romp in the woods thing over the years but the level of fun has never really changed, except when my body fails me sometimes. but hey, these "mechanical failures" are critical too..... I have become very sensative to things going wrong lately... and have no trouble pulling back when my body tells me to, I understand the consequence of overtraining. Better to be little undertrained, rested and fit than overtrained, tired & broken...

and here endeth today's sermon

grommit

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posted May-10-2007 09:50 AM               

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posted May-10-2007 09:57 AM               

Last night at the Jetty, my quest to run faster continued, doing the usual 15 minute warm-up, followed by 2 x 2K in 7: 20 to 7:25 with a 3 minute jog rest and a long cool-down / stretching. This is slightly faster than my current early season 10K race pace of 3:50 / K. The reps will have to increase gradually though, and I will have to gradually have to introduce myself back into morning runs as well, in preparation for a fall marathon, probably, Philadelphia.

Know that I know I need to run in the 2:40's to be competitive at the world level, I have to rethink my training and get beyond that mythical 3 hour barrier and think at least 2:50. What do you think? Anyway, it's better than running 100 miles......in one race!!

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