|
Run-Down Forums
|
View previous topic :: View next topic |
Author |
Message |
Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202
|
|
Back to top |
|
|
BigFE1965 Water Boy
Joined: 30 Mar 2004 Posts: 30 Location: northeastern Ohio
|
Posted: Wed Apr 28, 2004 5:21 am Post subject: |
|
|
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 |
|
Back to top |
|
|
Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202
|
|
Back to top |
|
|
BigFE1965 Water Boy
Joined: 30 Mar 2004 Posts: 30 Location: northeastern Ohio
|
Posted: Thu May 06, 2004 4:17 am Post subject: |
|
|
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 |
|
Back to top |
|
|
BigFE1965 Water Boy
Joined: 30 Mar 2004 Posts: 30 Location: northeastern Ohio
|
Posted: Mon May 10, 2004 4:20 am Post subject: |
|
|
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 |
|
Back to top |
|
|
Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202
|
|
Back to top |
|
|
Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202
|
|
Back to top |
|
|
BigFE1965 Water Boy
Joined: 30 Mar 2004 Posts: 30 Location: northeastern Ohio
|
Posted: Tue May 18, 2004 3:26 am Post subject: |
|
|
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 |
|
Back to top |
|
|
Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202
|
|
Back to top |
|
|
PeterJ Water Boy
Joined: 02 Apr 2004 Posts: 59
|
Posted: Mon Jun 14, 2004 3:23 am Post subject: |
|
|
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 !
Peter |
|
Back to top |
|
|
PeterJ Water Boy
Joined: 02 Apr 2004 Posts: 59
|
Posted: Mon Jun 14, 2004 3:30 am Post subject: |
|
|
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 |
|
Back to top |
|
|
Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202
|
|
Back to top |
|
|
Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202
|
Posted: Mon Jun 28, 2004 2:21 am Post subject: |
|
|
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
one hand clapping |
|
Back to top |
|
|
Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202
|
|
Back to top |
|
|
Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202
|
Posted: Tue Jul 06, 2004 12:20 pm Post subject: |
|
|
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
one hand clapping |
|
Back to top |
|
|
|
|
You cannot post new topics in this forum You cannot reply to topics in this forum You cannot edit your posts in this forum You cannot delete your posts in this forum You cannot vote in polls in this forum
|
Powered by phpBB © 2001, 2002 phpBB Group
|