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FATMANSLIM AND FAST?
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Indeurr
Olympic Medalist
Olympic Medalist


Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Tue Apr 27, 2004 8:34 am    Post subject: Reply with quote

___BigFE_1965 what do you think about this kind of variation of or an inspired--by Yasso 800 work--out for 5 K that I am going to run on May 1, 2004:
10 x 400 m with 60 seconds breaks (two breaks 65 an 62 seconds)

>99 seconds, >99 seconds, >98 seconds;
--------------easier to read--------------------;___65 seconds break
>102 seconds,>101 seconds,>105 seconds;
-------------easier to read---------------------;
=104 seconds,>105 seconds;____62 seconds break
>113 seconds;
>110 seconds.

Do you think is there any point to this kind of practice?


------
To learn about:
sturge-weber syndrome go to
sturge-weber@wp.pl
www.sturge-weber.webpark.pl

-----

ox
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
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BigFE1965
Water Boy
Water Boy


Joined: 30 Mar 2004
Posts: 30
Location: northeastern Ohio

PostPosted: Wed Apr 28, 2004 5:21 am    Post subject: Reply with quote

I wish I could do that. It seems really challenging, and I am sure it will stress your body in a new way. I added speed work on a once a week basis a while back and it has really seemed to have an impact on my training runs (especially the last mile or so). I don't run another 5K until May 8th so then I will see the results. Hoping to break 24!
_________________
7/10/03 - 325
3/30/04 - 214, 5/4/04 - 211, 7/10/04 206 (119lbs in one year)
Marathon 4:41:00, 7/10/04
PRs - 5k 22:25, 5/8/04
Half M - 2:09:04, 3/7/04

Goals for '05
21:00 5k
4 hr. M
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Indeurr
Olympic Medalist
Olympic Medalist


Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Wed May 05, 2004 5:46 pm    Post subject: Reply with quote

I wanted to take part in a race on May 1, 2004, but my financial situation forced me to start saving money, instead of spending it.
Today, I attempted Cooper's Test, the 12:00 run. I covered nearly 2600 m, 2591 meters for sure. I don not know how good it is for a Joe Shmoe, but I will check.
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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BigFE1965
Water Boy
Water Boy


Joined: 30 Mar 2004
Posts: 30
Location: northeastern Ohio

PostPosted: Thu May 06, 2004 4:17 am    Post subject: Reply with quote

That is roughly 7:25/1600 so that is pretty good. I really hope to get a PR this Sat. Weather should be good, flat course.
_________________
7/10/03 - 325
3/30/04 - 214, 5/4/04 - 211, 7/10/04 206 (119lbs in one year)
Marathon 4:41:00, 7/10/04
PRs - 5k 22:25, 5/8/04
Half M - 2:09:04, 3/7/04

Goals for '05
21:00 5k
4 hr. M
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BigFE1965
Water Boy
Water Boy


Joined: 30 Mar 2004
Posts: 30
Location: northeastern Ohio

PostPosted: Mon May 10, 2004 4:20 am    Post subject: Reply with quote

I ran a 22:25 for a new PR. My 9 year old son came in at 24:43, so it was a good Saturday for us.
_________________
7/10/03 - 325
3/30/04 - 214, 5/4/04 - 211, 7/10/04 206 (119lbs in one year)
Marathon 4:41:00, 7/10/04
PRs - 5k 22:25, 5/8/04
Half M - 2:09:04, 3/7/04

Goals for '05
21:00 5k
4 hr. M
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Indeurr
Olympic Medalist
Olympic Medalist


Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Thu May 13, 2004 6:12 pm    Post subject: Reply with quote

___I have run 1600 m twice in under 7 minutes within 52 hours. I believe that I am catching up with you. First time I ran 1600 m in/under 6:56, and last time I ran 1600 m in/under 6:48. Now, my goal is to make my body used to this pace, food supply allowing. (:
___A few days ago, I ran Wee_qua_hic jogger's path (a rather difficult course) in 17:23 as a time trial. However, a day after, I was not able to finish. I was just feeling bad.
___Quite a few days ago, I had to adjust my workout from 6 x 800 m to 7 x 700 m because I forgot my cheap stopwatch. I had to rely on my cell phone. I ran 700 m 7 times with 5 minutes breaks; or to be more exact I ran 4 or 5 times over 700 m and over 710 m in 3 minutes, and a couple times over 690 m in 3 minutes.

6'01'' 187 lbs
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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Indeurr
Olympic Medalist
Olympic Medalist


Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Sat May 15, 2004 2:36 am    Post subject: Reply with quote

Another 1600 m in sub 7 minutes (1610 m? in exactly 7 minutes), Cooper's Test 2680 m plus, and 3100 m and 142 feet in 14 minutes.
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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BigFE1965
Water Boy
Water Boy


Joined: 30 Mar 2004
Posts: 30
Location: northeastern Ohio

PostPosted: Tue May 18, 2004 3:26 am    Post subject: Reply with quote

I was down all weekend with the flu. I ran a slow (25:33) 3 miles on a very flat course yesterday to get some kinks out. The weather is going to be bad today put I want to put in 5-7.
_________________
7/10/03 - 325
3/30/04 - 214, 5/4/04 - 211, 7/10/04 206 (119lbs in one year)
Marathon 4:41:00, 7/10/04
PRs - 5k 22:25, 5/8/04
Half M - 2:09:04, 3/7/04

Goals for '05
21:00 5k
4 hr. M
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Indeurr
Olympic Medalist
Olympic Medalist


Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Mon Jun 07, 2004 6:37 am    Post subject: Reply with quote

___I ran yesterday in Roselle. I was 74 th out of over 150 racers in the 5 K race. My time and mile splits: final -- 23:05; 1 st mile -- 6:51 too fast; 2 miles 14:34. My pace per mile was 7:26 on average.
___If I were to run this race again, today, I would do what I was supposed to do: start the race with the first mile ran slightly under 7 and-a-half minutes. If I followed this tactic, it would become possible, not likely, to finish the race in 22:00 minutes flat.
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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PeterJ
Water Boy
Water Boy


Joined: 02 Apr 2004
Posts: 59

PostPosted: Mon Jun 14, 2004 3:23 am    Post subject: Reply with quote

I found a interesting web site in Germany www.greif.de, this guy is an old running coach (in age and experience). In his theory you can transform 85% of lost body fat into speed (long distance).
I.e. if you ran 10K in 50 minutes with 180 pound, and you loose 20 pounds, you lost 11% body weight. 85% of this 11% are 9%. which you gain more speed. That means you are 9% faster compared to your original 50 minutes, thats about 4:30 minutes. That means you run now the 10K in 45:30.
I compared the formula with my numbers of the last 2 years, and it seems to be a good estimation.
Now let's start the easy task of loosing fat Laughing !

Peter
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PeterJ
Water Boy
Water Boy


Joined: 02 Apr 2004
Posts: 59

PostPosted: Mon Jun 14, 2004 3:30 am    Post subject: Reply with quote

for math freaks the formula should be:

new_time=(0.85*new_weight/old_weight + 0.15)*old_time

for me personal it means: loosing 20 pounds, 10K in 45:00, really amazing Laughing
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Indeurr
Olympic Medalist
Olympic Medalist


Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Mon Jun 14, 2004 9:56 am    Post subject: Reply with quote

I like this theory, but nothing can replace effort.


-----
Robert "Scooter 69" "Drago" "Hornet" "Kolaczek" "Kolakowski
132 1/2 Ripley Place, Apt. 2,
Elizabeth,
New Jersey, 07206,
12/28/1973 -- Bialystok, POLAND
186 lb. -- 6' 3/4''
1-732-322-1414
MOVING
kolakows@pegasus.rutgers.edu
vincovita@aol.com
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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Indeurr
Olympic Medalist
Olympic Medalist


Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Mon Jun 28, 2004 2:21 am    Post subject: Reply with quote

Indeurr wrote:
I like this theory, but nothing can replace effort.


-----
Robert "Scooter 69" "Drago" "Hornet" "Kolaczek" "Kolakowski
132 1/2 Ripley Place, Apt. 2,
Elizabeth,
New Jersey, 07206,
12/28/1973 -- Bialystok, POLAND
186 lb. -- 6' 3/4''
1-732-322-1414
MOVING
kolakows@pegasus.rutgers.edu
vincovita@aol.com

Speaking of effort, a few days ago, I lowered my WeeQuaHic Lake Park Jogger's Path 3.5 K plus or circa 2.2 miles PB to 16:29. Recently, I ran 55 meters as measured by another person in 7.44 seconds (coming back to my each--day grammar school speed), 200 m under 30 seconds, 100 m in almost 14 seconds flat, and 3 x 300 m all in under 60 seconds. I am steadily improving since the last November. My PB for the Weequahic Park was about 20:00 in November 2003 -- just to remind you.
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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Indeurr
Olympic Medalist
Olympic Medalist


Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Mon Jun 28, 2004 2:37 am    Post subject: Reply with quote

Cranford Jaycees Firecracker 4 Miler sponsored by Commerce Bank
Sunday, July 4, 2004
9:00 AM - Fun Run
9:30 AM - 4 Miler
Nomahegan Park - 1034 Springfield Ave.
Cranford , NJ

This should be my next race. From my perspective I am going to run . . . too far. I have never enjoyed any distance over 6 miles or 10 K.
What are yours upcomming races?
My most enjoyable distance range is from 60 m to 5K or about 3 miles.
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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Indeurr
Olympic Medalist
Olympic Medalist


Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Tue Jul 06, 2004 12:20 pm    Post subject: Reply with quote

Indeurr wrote:
Cranford Jaycees Firecracker 4 Miler sponsored by Commerce Bank
Sunday, July 4, 2004
9:00 AM - Fun Run
9:30 AM - 4 Miler
Nomahegan Park - 1034 Springfield Ave.
Cranford , NJ

This should be my next race. From my perspective I am going to run . . . too far. I have never enjoyed any distance over 6 miles or 10 K.
What are yours upcomming races?
My most enjoyable distance range is from 60 m to 5K or about 3 miles.


I did as predicted at my Rutgers web page www.pegasus.rutgers.edu/~kolakows, I finished the LDR 4 miles (I am no LDR person) in 29:41 in the 201st place out of 908 participants. The results are at www.compuscore.com . I predicted that I would run the 4 miles in 32 minutes, in the worst case scenario, and in 30:00 flat in the best case scenario.
I started from the back of the pack, and within the first 3 miles, I passed at least 70 runners. My official time for the first mile was 7:31, but since I was about 100 feet away from the starting line at the beginning, my stopwatch clocked 7:15. My average mile pace was 7:25 because I did slow down a little over the last mile. Out of over 70 people whom I passed over the first three miles, about dozen passed me over the last mile. However, over the last half-a-mile, I was able to pass back a couple, blow away two guys just on my back with the final sprint, and pass a circa 14--teen year old kid at the very finish line.
My running friend, Itzhak Berholtz finished in about 27 minutes, in c. 150th position out of 908 as well as in the top 20 in the 51-55 age group. With respect to running, and running alone, I should try to stick to the guy when road 'racing.'


Robert "Drago" "Scooter 69" "Hornet" "Kolaczek" Kolakowski
132 1/2 Ripley Place, MOVING,
Elizabeth, New Jersey, 07206
908-558-7487
groups.yahoo.com/group/dekolak
186 lb. 6' 3/4''
www.pegasus.rutgers.edu/~kolakows
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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