Question:

   Sorry, the time I mentioned was assuming 1200 meter repeats. A 5 minute 1200 meter time would equate to about a 6:35 mile pace. As a 20 minute 5k requires a pace of slightly under a 6:30/mile, 1200’s at a 5:00 to 5:15 pace seem to be the most beneficial and realistic repeats for  me. Repeats of much longer than a five minutes seem to have diminishing returns. Granted, a faster runner than myself could do mile repeats in the same time I take on 1200’s. Not sure this 48 year old body has any 5 minute miles in it.     As far as shorter intervals for longer races are concerned: I have found that more repeats of shorter distances (combined with tempo runs) seem to help build the stamina needed to maintain a faster pace over a longer distance (maybe one of our more physiological minded folks here would comment on this). – Hide quoted text — Show quoted text – Excuse me for not understanding. Can you give me the distance you are using fo the 5:15 pace your are mentionning ? Is it for a mile (ie. 1,6km) or the 1,2km repeat ? Too slow to be for a single km. Me too will go down under 20min this summer. Also, why the shorter distance repeats would be more suitable for longer distances ? Thank you beaucoup!                                     Daniel.    For me, I have found that speedwork repeats of 1200 meters to 1 mile are the most beneficial for reducing 5K times. 400’s and 800’s work well for longer distances(when combined with tempo runs), however the 5K is much more intense and is essentially a well timed sprint. Your body has to get used to running fast for a longer period than almost any other distance event. I concentrate mainly on longer (10K to Marathon) distances, but I do have one sub-twenty 5K in the books. If you can work up to 4-6 1200 meter repeats at a 5 to 5:15 minute pace, with a 400 meter recovery  jog in between, then you have a pretty good shot. Don’t go out too fast and concentrate on negative splits. The 1200’s will help you gauge your pace come race day. Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

Response:

Thanks for the precision. I think I stumbled on the unit of measure when pace values are used. I’m good with International System of measurement. Presently learning standard (I learned a couple of months ago that a mile = 1,6km because of the speed in mph only on the gym’s threadmill). So when the folks talk about pace, it is usually the time per mile even when used on a metrical distance. Cool! I can compute that  ;-) Thanks again and best regards                                                 Daniel. – Hide quoted text — Show quoted text –    Sorry, the time I mentioned was assuming 1200 meter repeats. A 5 minute 1200 meter time would equate to about a 6:35 mile pace. As a 20 minute 5k requires a pace of slightly under a 6:30/mile, 1200’s at a 5:00 to 5:15 pace seem to be the most beneficial and realistic repeats for  me. Repeats of much longer than a five minutes seem to have diminishing returns. Granted, a faster runner than myself could do mile repeats in the same time I take on 1200’s. Not sure this 48 year old body has any 5 minute miles in it.     As far as shorter intervals for longer races are concerned: I have found that more repeats of shorter distances (combined with tempo runs) seem to help build the stamina needed to maintain a faster pace over a longer distance (maybe one of our more physiological minded folks here would comment on this). Excuse me for not understanding. Can you give me the distance you are using fo the 5:15 pace your are mentionning ? Is it for a mile (ie. 1,6km) or the 1,2km repeat ? Too slow to be for a single km. Me too will go down under 20min this summer. Also, why the shorter distance repeats would be more suitable for longer distances ? Thank you beaucoup!                                     Daniel.    For me, I have found that speedwork repeats of 1200 meters to 1 mile are the most beneficial for reducing 5K times. 400’s and 800’s work well for longer distances(when combined with tempo runs), however the 5K is much more intense and is essentially a well timed sprint. Your body has to get used to running fast for a longer period than almost any other distance event. I concentrate mainly on longer (10K to Marathon) distances, but I do have one sub-twenty 5K in the books. If you can work up to 4-6 1200 meter repeats at a 5 to 5:15 minute pace, with a 400 meter recovery  jog in between, then you have a pretty good shot. Don’t go out too fast and concentrate on negative splits. The 1200’s will help you gauge your pace come race day. Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

Response:

Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

What sort of speedwork Do you do? Also, the fact that you’ve been running the same amount of weekly mileage for three years, more or less, suggests that your body stopped responding to the challenge of that amount of training long ago – you’ve simply gotten used to running X amount a week, and your body has adapted and no longer needs to "improve" to complete the tasks you are presenting. You should increase your mileage as well as looking into the speedwork, too. All my opinion, of course. good luck, — David (in Hamilton, Ont) "I gotta go faster, keep up the pace, just to stay in the human race I could go supersonic, the problem’s chronic… Tell me does life exist beyond it?"                                                            bad religion http://www.angelfire.com/nc/swstudio/home.html –

Response:

I’m just like you, 35 years old and trying to break that 20 minute 5 k.  My PB in 21:21 last summer.  I’m training a lot harder this summer and I’m going to break it this summer then run the Columbus Marathon (Oct 20) in under 4 hours. Here is my typical workout if it helps any.  If anybody has any other suggestion let me know! Sun–Long run 13-22 mi. (starting at 10 mi. and working up to 22 mi. by Oct. 20 for marathon) Mon–rest Tues–7 mi. run Wed– Speed workout  10-12 reps at ..25-.35 mi. at about 75% sprint pace. Thur–7 mi. Fri–Hills  5-6 reps of two hills.   One hill is about 100′ in elevation over about .25 mi. and the other hill is about 60′ over .15 mi. Sat-rest I plan on increasing the workout intensity (no of reps and distance of speed runs) every other week to try to improve on that time — — If you want to email us, you must remove the upper case wording between the attempt to conquer the unwanted SPAM. Never kiss a girl whose brothers have knife scars! Don’t poke beans up your nose!

Response:

We are in the same situation. ALthough 14 years "older" I am shooting for my first sub 20 5K. For me it means more speed work. When training for 1/2mar. I tend to do more long runs. For 5K, I intend on doing speed work twice a week. One workout will be on the track either 1/4 or 1/2 repeats, the other will be Hill repeats or tempo runs. A sub 20 minute 5K means a slightly faster then 6:30 pace, so you need to gauge your speed work with that pace in mind. Depending on how far off you are right now from such a pace will determine how long it takes to get there. INcrease gradually.

– Hide quoted text — Show quoted text – Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

Response:

Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

First you need to get your cadence up to 180 steps/minute. Then work from there. Increasing cadence will easily buy you the first 1-2 minutes. — Return e-mail is a spam tarpit.

Response:

Count me in also.  My best 5k has been 20:46 and running with a 16 oz camera. My fastest 2 miles was in 12 minutes, but it was the first part of a 5k that was pretty much down hill until right before the 2 mile marker. I have run a sub 4 marathon, but just one so far. I tried breaking 20 minutes in a 5k last year, but because of an injury after a 1/2 marathon an running with flats that were 1/2 size too small, I ended up taking a lot of time off.  I’m pretty sure it was the beginning of that Morton injury. Hope to break 20 minutes this year. Thanks and best wishes,         Roger – Hide quoted text — Show quoted text – Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

Response:

    For me, I have found that speedwork repeats of 1200 meters to 1 mile are the most beneficial for reducing 5K times. 400’s and 800’s work well for longer distances(when combined with tempo runs), however the 5K is much more intense and is essentially a well timed sprint. Your body has to get used to running fast for a longer period than almost any other distance event. I concentrate mainly on longer (10K to Marathon) distances, but I do have one sub-twenty 5K in the books. If you can work up to 4-6 1200 meter repeats at a 5 to 5:15 minute pace, with a 400 meter recovery  jog in between, then you have a pretty good shot. Don’t go out too fast and concentrate on negative splits. The 1200’s will help you gauge your pace come race day. – Hide quoted text — Show quoted text – Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

Response:

– Hide quoted text — Show quoted text – I’m just like you, 35 years old and trying to break that 20 minute 5 k.  My PB in 21:21 last summer.  I’m training a lot harder this summer and I’m going to break it this summer then run the Columbus Marathon (Oct 20) in under 4 hours. Here is my typical workout if it helps any.  If anybody has any other suggestion let me know! Sun–Long run 13-22 mi. (starting at 10 mi. and working up to 22 mi. by Oct. 20 for marathon) Mon–rest Tues–7 mi. run Wed– Speed workout  10-12 reps at ..25-.35 mi. at about 75% sprint pace. Thur–7 mi. Fri–Hills  5-6 reps of two hills.   One hill is about 100′ in elevation over about .25 mi. and the other hill is about 60′ over .15 mi. Sat-rest I plan on increasing the workout intensity (no of reps and distance of speed runs) every other week to try to improve on that time

I’m in a similar situation myself.  I am 30 years old and I did something like an 11:20 2-mile in high school.  I did 20:54 in a 5k race this morning.  I have stayed in fairly good shape since high school, although I’m only starting to re-enter competitive events this year, which so far have been a short triathlon (400 m swim, 6 mile bike, 3 mile run) and today’s 5k run. Since I’m heavy (193 lb) and tend to get accumulating soreness from running more than ~12 miles per week, I have chosen focus my training efforts on short triathlons (with 3-4 mile runs) and 5k or shorter road races.  Since I started training in early March, I’ve only averaged about 2 runs per week, usually 2 – 4 miles each, and often as 1/2 mile repeats or immediately following a good hard swim or bike ride.  I’m sure that weekly running mileage would not have been enough for me to break 21 minutes, had I not also done all the swimming and biking.  Now, the question is, will it get me below 20 min. I am planning another 5k run in 2 weeks and somewhat longer triathlon (17 mile bike, 3 mile run) 1 month after that.  It is a balancing act to train for both events simulataneously, but I think the key is to combine long bike rides with short, hard runs.

Response:

Excuse me for not understanding. Can you give me the distance you are using fo the 5:15 pace your are mentionning ? Is it for a mile (ie. 1,6km) or the 1,2km repeat ? Too slow to be for a single km. Me too will go down under 20min this summer. Also, why the shorter distance repeats would be more suitable for longer distances ? Thank you beaucoup!                                     Daniel. – Hide quoted text — Show quoted text –     For me, I have found that speedwork repeats of 1200 meters to 1 mile are the most beneficial for reducing 5K times. 400’s and 800’s work well for longer distances(when combined with tempo runs), however the 5K is much more intense and is essentially a well timed sprint. Your body has to get used to running fast for a longer period than almost any other distance event. I concentrate mainly on longer (10K to Marathon) distances, but I do have one sub-twenty 5K in the books. If you can work up to 4-6 1200 meter repeats at a 5 to 5:15 minute pace, with a 400 meter recovery  jog in between, then you have a pretty good shot. Don’t go out too fast and concentrate on negative splits. The 1200’s will help you gauge your pace come race day. Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

Response:

Hi, I’m a 35 yr old male who has been a runner off and on for a few years. Been running 20-30 miles a week for 3 years….before that….6 to 10 miles/week. I want to run a sub 20min 5k.  My best time so far, without specific training is 23:09.  I ran sub 12 min 2 mile runs when in the Army 10 years ago. What sort of training do I need to do?

Response:

Question:

Squats and yes. Phil

| I’ve been cycling for fitness for about 15 years and have only this year gotten | into racing (triathlons).  In order to get more speed and still have legs left | for the run, I feel I need to strengthen my legs.  What are the most effective | weight training exercises for cycling and running?   Should I be doing Squats? | Leg Presses?  Leg Extensions?  Lunges?  Dead lifts?  All of the above? | | Should I wait until the off season to really start intense weight training? | | ~~~JBM~~~

Response:

cycle up big hills – Hide quoted text — Show quoted text – I’ve been cycling for fitness for about 15 years and have only this year gotten into racing (triathlons).  In order to get more speed and still have legs left for the run, I feel I need to strengthen my legs.  What are the most effective weight training exercises for cycling and running?   Should I be doing Squats? Leg Presses?  Leg Extensions?  Lunges?  Dead lifts?  All of the above? Should I wait until the off season to really start intense weight training? ~~~JBM~~~

Response:

JBM – If you go to my web site http://byrn.org you will find my winter weights program on my links page.  I did that until the spring and then switched to sport specific strength work (hills, hills, hills). Good luck, gordo

Response:

What are the most effective weight training exercises for cycling and running?

Leg strength and cycling power are two different things.  The physiological adaptations required to improve cycling performance are best achieved by cycling, particularly at high effort. That said I still feel (read: it’s my opinion) that strength training has its place in triathlon training.  I do some weight training in the off-season just because I like weight training, not expecting that it will improve my triathlon performance. Should I be doing Squats? Leg Presses?  Leg Extensions?  Lunges?  Dead lifts?

I like front squats and leg press.  I don’t like extensions because the mechanics are different that you’d ever see in cycling (in anything, really) and it just doesn’t look natural.  I mean, it looks cool and all seeing your vastus medialis all blugy and stuff, but I wouldn’t expect this to improve your biking or running.  Lunges put your muscles under significant load while they’re lengthening versus while they’re shortening and I don’t know how this would translate to cycling performance.  I the dead lifts are you refer to are the ones I’m familiar with, I’d say no. — Cheers, Doug "But my legs are still skinny" Fuller Before you buy.

Response:

I’ve been cycling for fitness for about 15 years and have only this year gotten into racing (triathlons).  In order to get more speed and still have legs left for the run, I feel I need to strengthen my legs.  What are the most effective weight training exercises for cycling and running?   Should I be doing Squats? Leg Presses?  Leg Extensions?  Lunges?  Dead lifts?  All of the above? Should I wait until the off season to really start intense weight training?   ~~~JBM~~~

Response:

Question:

Comments on the London Triathlon held on Sunday 21st September. Results on http://www.triathletes.demon.co.uk I note that there were no splits and it seems scandalous that the non-elite women’s times were lost. How on earth are we going to encourage more women into the sport (and run/bike events in general) if this is seen to the attitude in what was billed to be the biggest (and best?) multi-sport event in the country (UK). John Lunt’s events are always very, very expensive. I paid

Question:

Rich693376 says… May 9th at 3pm (EST) and will re-air May 12th at 2pm (EST). Rich F.

And one day it may even air on Australian TV.  :-) AJ — —- Simon Haigh Illawarra Triathlon Club – Australia http://queene.epsb.edmonton.ab.ca/itc      

Response:

When is ESPN going to be airing IMA – we poor Canadians are the last to know about these sort of things….     Much appreciated if you can post the info – or where to find it.

Response:

May 9th at 3pm (EST) and will re-air May 12th at 2pm (EST). Rich F.

Response:

IM Oz: May 9, 3:00pm Does anyone know if the host hotel  at Gulf Coast Triathlon has ESPN? I forgot. It sure would be nice to finish this triathlon, kick off my shoes, and relax in front of the TV watching IMA. …and miss one of the best post race parties?! C’mon, Pete, set your VCR at home and I’ll buy you a beer. Cheers, Andrew

Andrew the big spender  The beer is free!!! See you in Gulf Coast Pete. Regards, Carlos Torres de Navarra Coral Gables, Florida IMC 98

Response:

IM Oz: May 9, 3:00pm Does anyone know if the host hotel  at Gulf Coast Triathlon has ESPN? I forgot. It sure would be nice to finish this triathlon, kick off my shoes, and relax in front of the TV watching IMA.                          |26      | IMC’96: 10:36:37          |   Fe   |   ‘98 IMC, GCT, BSLT IMC’97: 10:42:53          |        |                 "THE BEST ELEMENT OF RACING"

…and miss one of the best post race parties?! C’mon, Pete, set your VCR at home and I’ll buy you a beer. Cheers, Andrew — Andrew Peabody Miami

Response:

IM Oz: May 9, 3:00pm

Does anyone know if the host hotel  at Gulf Coast Triathlon has ESPN? I forgot. It sure would be nice to finish this triathlon, kick off my shoes, and relax in front of the TV watching IMA.                           |26      | IMC’96: 10:36:37          |   Fe   |   ‘98 IMC, GCT, BSLT IMC’97: 10:42:53          |        |                  "THE BEST ELEMENT OF RACING"

Response:

Does anyone know if ESPN plans to air any of the Ironman Tri’s this year? (Australia, Germany ect.) Or any triathlons for that matter (Mrs. T’s) Thanks, Rob

On that note does anyone know what times and networks are airing the St. Croix Internationl Tri in May?? Thanks Don

Response:

ALL EVENTS ON ESPN (Eastern Standard Time) IM Oz: May 9, 3:00pm May 12, 1:30pm IM Lanzarote: June 20, 2:30pm June 25, 1:00pm IM Hawaii: July 12, 5:30pm July 22, 1:00pm IM Switzerland: August 23, 12:30pm August 31, 1:00pm Check Inside Triathlon Magazine for monthly updates!

Response:

Does anyone know if ESPN plans to air any of the Ironman Tri’s this year? (Australia, Germany ect.) Or any triathlons for that matter (Mrs. T’s) Thanks, Rob

Response:

Question:

As far as riding a bike with a dog, make sure the hand that holds the leash doesn’t touch the handlebars.  I keep the leash hand up so if the dog pulls or whatever it doesn’t tip the bike.  My husband didn’t know this trick, and the slightest tug sent him over. It was actually really easy to teach my dog how to do this.  She loves to run, and fortunately runs straight.  Once you’ve got the bike thing down, try rollerblading!  It’s like waterskiing. Monica

Response:

Hi.     Aol is still rejecting my email messages, so I will have to reply to the group. Could you give some more explicit directions on how to ride a bike with your dog.  My husband and I are interested in tiring out our 3 year old Weimaraner and think this sounds like a great idea. We’re just a little worried about the "wiping out" part! Thanks, helen (mom to Sydney)

heel next to a bike –     First, make sure that your dog does a really reliable heel.  When I say reliable, I mean reliable enough that she doesn’t stop to smell stuff, won’t bolt to chase a squirrell, etc.  Briefly, to do this, I’d use a training (choke) collar.  Slap your left hip, say heel, and start off.  I used food treats in my left hand to begin with.  When she’s following along in a nice heel, praise her alot, and give treats intermittently.  When you stop, tell her to sit.  When you change directions, if she doesn’t follow at your left side, give a pop with the lead.  If she appears to lose interest in you (like she wants to sniff something), change directions, and give her a pop on the lead.  Changing directions makes it apparent to the dog that she wasn’t paying attention.     Once you have the heel down really good, you need to find a large paved area that you can practice with the bike on.  I went to the local high school and used the parking lot that they use for driver’s ed.  First, get the dog used to the bike by heeling her while you are walking next to the bike.  Next, straddle the bike and have her heel while you go slowly (use your feet on the ground as much as you feel comfortable with).  Soon, you will be able to take your feet off the ground and coast. Once you have that down, you can move to pedaling.  One important thing to remember is to make sure that you get a good heel out of your dog.  Give a leash pop whenever necessary to make sure that she is heeling properly.  Turning is more difficult than going straight.  I always give a little whistle just before we turn, so that Mishka knows that she needs to pay attention.  Also, signaling with your left arm puts the lead in the right place to give your dog extra info on which way you are going.  Arm out to the left straight, the lead will be across her body.  Arm up, the lead will tug a little to the right. Go slowly first, and whistle to tell her that you are slowing down too.  Have her sit at stopsigns.  Once you have all of this down, you can graduate to streets in residential areas.     Our only wipe out was at a relatively low speed.  I was working on coasting, and Mishka wanted to run.  When she broke her heel, she jerked the lead, I was pulled to the left (and immediately left go of the lead).  This made the bike go to the left, and we landed in a pile of wheels and fur and skin.  Nobody was permanently hurt because we were going slowly, but I think Mishka got the picture really quickly.     One other thing I would like to stress.  Make sure you don’t over-do it with your dog.  One of my brothers used to have a dog who he always took jogging.  He and his wife run triathalon.  Kita got to the point where she would hide under the bed. They dragged her out and made her run anyway.  One day, Kita had a heart attack while she was on her second run of the day. She died.  I hate to sound judgemental, but I think that this was abusive.  So, with that said…If your dog wants to go, have fun.  Just make sure you pay attention, take frequent breaks if they are needed, and bring extra water.  Depending on the breed of dog, they can overheat really rapidly.  Especially in the summer on those hot, black roads.     Other benefit to bike riding with your dog:  it virtually eliminates the need to do any nail clipping.  After about a week of regular rides, your dog will force you to go.  You meet a lot of people doing something SO strange.  Your dog gets exercise–and so do you. have fun. -David — Tem bol’she ya uznayu lyudey, chem bol’she mne nravyatsya sabaki. The more I know people, the more I like dogs. (Russian proverb) — David Maxwell Department of Plant Pathology Russell Labs 1630 Linden Dr. Madison, WI  53706 Check out my web page: http://PLANTPATH.WISC.EDU/~dlm/

  vcard.vcf

< 1K Download

Response:

We taught Indy to crawl in just 2 days.  It was really easy for her to grasp. We had her lie down.  We would put a treat in front of her nose, then lower it to the floor and drag it in front of her, giving the command, "Indy, crawl."  When she crawled even a few inches we praised her well and gave her the treat. As she caught on well we increased the distance until she would crawl across the living room floor.  Now we have taught her to carry her squeaky toy to us while crawling.  It is a riot to watch. Have fun with your dog.  Becky

Response:

Your dog is quite impressive.  I think it must be the lab.  They are IMHO the smartest dogs (can you tell what breed I have?).  OK, how about these: Roll left and roll right – this one looks really cool because the dog knows its right from its left.  I use a circular motion with my finger to signal this.  Just remember to say right when you move your hand counter clockwise because you want the dog to roll to her right, not yours. Jump through a hoop – we use a hula hoop.  I taught this by putting my hand with a treat on the opposite side of the hoop from the dog.  After I had her walking through it, I started to raise the hoop. Over – this is really an extension of "through" – instead of a hula hoop, use a broom stick. Get your lead – this is really useful if you are lazy like I am.  Since Laika dog is part lab, she shouldn’t have any problem with the retrieving part.  First, use the word lead whenever you pick up the lead to go for a walk.  Then, move to pointing at the lead and telling her to get it.  After a while, increase the distance.  Soon, she will bring you her lead whenever she wants to go for a walk. Pick up the laundry – start with a laundry basket in front of you, and your dog in a sit.  Throw a sock, and have Laika retrieve it.  When she does this reliably, tell her to "drop" instead of "give".  When the sock falls into the basket, praise like crazy.  Once she will retrieve the sock and put it in the basket, you can move to more socks, and more laundry.  Mishka (my little girl) and I are now working on getting her to spontaneously picking up laundry and putting it in the basket.  This is very useful because I am a slob, and my wife resents picking up after me. Others: Open the door, close the door eliminate on command pull – the neighborhood kids use Mishka to pull them on rollerblades.  She loves this, and gets excited when we get her harness out.  Direction commands go right, go left are really useful with this. heel next to a bike – Make sure your dog does a really reliable heel before you go too fast on your bike.  Mishka and I have had 1 accident.  She broke a heel, ran in front of the bike (at a slow speed), and we wiped out.  She has not broken a heel since that one catastrophe.  This is a real useful thing because it is hard to tire Mishka out without doing something like riding a bike.  Just make sure you don’t overwork Laika.  Pay attention and once she slows down, take a break. get your dish – start by throwing the dish and saying "get your dish". Praise when Laika retrieves the dish.  Then, require that she get her dish before every meal.  Pretty soon, she will bring her dish when it is dinner time (and sometimes when it is not). I’m sure there are others.  Anybody else? -David My dog is a black lab mix, and she will be a year old this week. Laika loves to do tricks, and will often do them randomly even if somebody, especially the postman. just looks at her.  She will sit, lie down, roll over, shake, walk on her hind legs (don’t know about that one, she just started it one day), stay, come, and get on her hind legs and hop around in a full circle (another one she just started).  She will also attempt to catch a puppy frisbee when we throw it.  We’re looking for fun-to-do tricks to teach her.  Any suggestions?

– Tem bol’she ya uznayu lyudey, chem bol’she mne nravyatsya sabaki. The more I know people, the more I like dogs. (Russian proverb) — David Maxwell Department of Plant Pathology Russell Labs 1630 Linden Dr. Madison, WI  53706 Check out my web page: http://PLANTPATH.WISC.EDU/~dlm/

  vcard.vcf

< 1K Download

Response:

My dog is a black lab mix, and she will be a year old this week. Laika loves to do tricks, and will often do them randomly even if somebody, especially the postman. just looks at her.  She will sit, lie down, roll over, shake, walk on her hind legs (don’t know about that one, she just started it one day), stay, come, and get on her hind legs and hop around in a full circle (another one she just started).  She will also attempt to catch a puppy frisbee when we throw it.  We’re looking for fun-to-do tricks to teach her.  Any suggestions?

Response:

Question:

… I do not speak for everybody but from what i have read Tom you seem to be alone on this one buddy.   Even if that were true, "So whut?". Besides, we’ve already seen posts from folks who said they’d have disqualified them, so I’ve got at least one supporter (not that it really matters).

Along with a post from Charlie Crawford – one of the IMH refs who states that crawling is allowed. For the sake of your arguments, it most certainly does matter. Besides, the real point here is what is acceptable for the sport.  I simply refuse to accept that allowing, sanctioning or otherwise encouraging athletes to enter the danger zone does nothing good for the sport of triathlon.  Nada.  Zilch.

And I would simply ask, who are you to tell me I can’t enter some real or imagined  "danger zone"?   I’m an adult. I accept responsibility for my actions. I am doing my first IronMan at IMC next year and, given my rather limited physical capabilities, I will very likely come close to that "danger zone."  I accept that. I accept that the IMC medical people may keep a close eye on me and may even have to make a decision that I won’t like. But if I end up crawling the last 50 yards, I sure as hell will appreciate them allowing me to "degrade" myself so I can fullfill a dream. Who the hell are you to say that’s wrong? Mike "TriBop" Tennent Remove "nospam." for email reply IMC ‘98 IronVirgins Website http://www.gate.net/~wbrunner/imc_iv.htm WebRunner Running Page http://www.gate.net/~wbrunner/running.htm My Model Railroad Layout http://www.gate.net/~wbrunner/srr.htm

Response:

- Hide quoted text — Show quoted text – : My rationale for pursuing this is simpy this:  it is bad for : the athletes and the sport to allow folks to approach the : brink of death in an organized event.  When triathlon is : struggling for mainstream acceptance, these events will only : increase the gap between us and the real world. Yes, I see your point.  I mean, motor racing has a real problem with the dichotomy of approaching the brink of death in organized events vs. mainstream acceptance.  Hardly anybody watches it or sponsors it, and nobody projects themselves into the sport by buying fast cars or driving like maniacs on public roads.  Similarly, boxing, football, and hockey are all rapidly fading from spectator and participatory favor due to the risks involved and the brutality of the spectacle.  

LOL!  Good God, man, I hope you aren’t serious.  You WANT TO be considered in the same  light as those sports? I hope you were merely extending a hyperbolic argument. Seriously, the "gap" between "us" and the "real world" …<most folks understand and watch the Olympics – snipped  but it isn’t going to demean us in the eyes of anyone whose opinion is worth us caring about.

Well, part of the real world is "us", too. So what does that say for one’s own self-worth? If you think that it is good for triathlon to stoop so low (pardon the obvious pun), then you might as well take up a blood sport. Tom

Response:

: My rationale for pursuing this is simpy this:  it is bad for : the athletes and the sport to allow folks to approach the : brink of death in an organized event.  When triathlon is : struggling for mainstream acceptance, these events will only : increase the gap between us and the real world. Yes, I see your point.  I mean, motor racing has a real problem with the dichotomy of approaching the brink of death in organized events vs. mainstream acceptance.  Hardly anybody watches it or sponsors it, and nobody projects themselves into the sport by buying fast cars or driving like maniacs on public roads.  Similarly, boxing, football, and hockey are all rapidly fading from spectator and participatory favor due to the risks involved and the brutality of the spectacle.   Seriously, the "gap" between "us" and the "real world" (huh?) exists only because most of the "real world" is populated by couch potatoes, not because we are thrill-seeking death-wish maniacs.  Healthy active people are capable of understanding triathlon (at all distances and intensities) and we are not going to lose favor or lose potential participants by having someone crawl over the line after an Ironman (whether it be a 70 year old man at 12:01am or a lithe elite female in the middle of the day), anymore than road racing lost favor when Bob Kempanian puked fluorescent bile (repeatedly!!  eeewwww!) on national TV during the marathon trials or Uta Pippig struggled to the finish of a marathon with blood streaming down her legs or cycling did when Greg Lemond crapped in his pants on a TdF stage or nordic skiing does when the Agony of Defeat guy goes spinning off the edge of the jump or gymnastics does when Kerri Strug scrunches up her face in pain and hops around on her tweaked ankle.   Sure, the ESPN Sportscenter ("if it’s not the Big 4 it’s Crrrrraaaaaapp") guys will make fun of any and all of the above for a few minutes, but it isn’t going to demean us in the eyes of anyone whose opinion is worth us caring about. Wade Blomgren wade @ hobbes.ucsd.edu

Response:

: : : My rationale for pursuing this is simpy this:  it is bad for : : the athletes and the sport to allow folks to approach the : : brink of death in an organized event.  When triathlon is : : struggling for mainstream acceptance, these events will only : : increase the gap between us and the real world. : : : Yes, I see your point.  I mean, motor racing has a real problem with : the dichotomy of approaching the brink of death in organized events : vs. mainstream acceptance.  Hardly anybody watches it or sponsors it, : and nobody projects themselves into the sport by buying fast : cars or driving like maniacs on public roads.  Similarly, boxing, : football, and hockey are all rapidly fading from spectator and : participatory favor due to the risks involved and the brutality of the : spectacle.   : : LOL!  Good God, man, I hope you aren’t serious.  You WANT TO : be considered in the same  light as those sports? Well, I’m serious in that I mean those sports don’t have any trouble with mainstream acceptance.  I myself certainly don’t have any particular affinity for them, and no, I don’t wish my athletic endeavors to be regarded in the same light as those particular "sports".  My point is that you seem to be concerned about the reputation of triathlon as a brutal agony festival and yet mainstream society gets a big kick out of things of that nature.  So by what "mainstream" are you clamoring for us to be accepted?  Yuppie tree hugging upper middle class college graduate baby-kissing dog-tummy-rubbing mentally and physically fit public-television-pledging no-Bud-only-homebrew squares (like me)? There’s really not much of anybody else to be concerned about once you’ve divorced yourself from people who like car racing and football and so forth.  And: A) That’s not the mainstream B) I speculate that people in that "category" and relevant variations for the most part are not averse to, and not in need of distancing themselves from, for example, a modest bit of personal sacrifice and limit pushing that results in bringing someone to her knees in the last few meters of a 10 hour, 140 mile test of endurance and fortitude.  Do you propose we eliminate the catchers at the end of triathlons and marathons, and rule that if you bend over or fall down after you cross the line, you are DQ’d because you went too hard?  Video of the medical tent would probably be far more deeply embarrassing than video of someone crawling, I would think.   You don’t want triathlon to be perceived as extreme but the fact of the matter is that Ironman (which for better or worse is "triathlon" to the uninitiated) is way damned extreme.  If Ironman is not your cup of tea, so be it.  But you don’t need to protect the world from the "raw reality" (M. Allen) of it. Should Chris Legh have been pulled from the course?  Absolutely. Is it a shame that he (apparently) pushed himself too hard?  Yes. And yet should we deny (for example, as he has hypothetically described) Mike Tennent the opportunity to (coherently) crawl on bloody knees the last few meters down Lakeshore drive and prostrate himself on the red carpet at the finish line of the race of his lifetime at IMC next year?   I don’t think that is your or my decision to make. Why would someone lower themselves to the point of reaching for a brass ring from their knees?  Human nature.  Al Trautwig or John Tesh or somebody once purported that the "Ironman creed" is "Fight.  Finish."  I can’t disagree.  For your enjoyment, some other possibly smarmy cliches and lyrics not inconsistent with the "Ironman creed": Everyone dies.  Not everyone lives. It’s better to burn out than to fade away. Take your best pony and ride into your worst fear. If at first you don’t succeed, try try again. I’ve never been tested, but if I was I’d like to think I would pass. Would-of could-of should-of. Because it’s there. On the bicycle there is always much suffering. If you’re going to talk the talk, you’ve got to walk the walk. Lead, follow, or get out of the way. No fear. Just do it. blah blah blah yada yada yada Why do people come up with phrases like these?  Why am I spouting cliches?  I don’t know.  This is an interesting topic and I’m still trying to sort it out in my mind.  I really do want to see the video, maybe after we all see it we’ll have a better basis for discussion. I blew up so hard 2 hours after IMC that I did in fact wonder if something was seriously wrong.  If I might die.  I was pretty sure that wasn’t going to happen but I was writhing around pretty good.  My wife blew up so hard after her first marathon we were on the phone to urgent care at midnight.   Insane.  Why would I do that to myself?  Ask me in Penticton on August 30th 1998.  Ask her at the Rock & Roll Marathon on June 21st.  We may not have reasonable answers.  We may not have any answers.  Or we may chicken out and not even be there .  And of course our primary goals will include NOT feeling that bad afterwards, we’re not completely nuts. Wade Blomgren wade @ hobbes.ucsd.edu

Response:

… Can you see it…someone sitting there thinking "man these girls are in trouble, but lets let them continue because we will get more commercials and attention if we let it unfold".  

Tell me that the Julie Moss episode didn’t galvanize network attention. Tom

Response:

"One word answer:  MONEY (from TV, endorsements, finish line prizes, etc.) Tom" Tom, I think you have an entirely unfounded cynical and uninformed and  un-thought-out position on this. Exactly 40 minutes before Sian and Wendy went down to the line, WTC President  David Yates and Ironman Medical Director Robert Laird examined Chris Legh and  called his race over even though he was trying to crawl 100 yards from the  finish line. They did it because Chris Legh was no longer able to marshal any forward  progress and he was in essence out on his feet. The best parallel is boxing: Good referees call the bout when a fighter is no  longer able to defend himself or know   consciously where he is and what he is doing. Sian and Wendy both were totally conscious, focused and driving to within a few  yards of the finish line. Only they had a glycogen bonk and were temporarily  unable to maintain leg muscle control. Medical personnel get there when an  athlete’s progress has stopped and examine and ask the athlete  a series of  questions to make sure there is nothing serious going on. Since athletes are not allowed help or they are disqualified, medical personnel  are very careful to determine the medical status of an athlete and are ordered  to override an athlete who clearly is no longer in control, or is in possible  danger, even though they may desperately want to continue. In this case, it happend in a few seconds — there sas no time to step in that  quickly — and no one had stopped tryin g to move. They were struggling., but  moving nonetheless, and trying mightily to get the last few feet. This was very similar to Julie Moss in 1982 — she had glycogen depletion but  was in no serious trouble. It was not heat exhaustion.   Julie as well as Wendy and Sian were fine shortly afterward.   The implication that TV producers, WTC president Yates, medical director Robert  Laird, amnd race director Sharron Ackles and anyone else is cyunically risking  athletes lives is preposterous. I know all of them personally and they care  very deeply about all the athletes and all decisions are made with safety  foremost.. I know as far as media access goes at Ironman safety trumps  exposure every time. Timothy Carlson

Response:

"Tell me that the Julie Moss episode didn’t galvanize network attention. Tom " Of course it did. But the reason it was moving television is that the people filming saw  something that was human and moving and inspiring and they were inspired to  film it and share it with the world. Everything else — more money, popularity of the sport, better ratings — followed WITHOUT the prior calculation of the broadcasters. Anything done calculated to have that effect is doomed to ring  false and NOT have that effect. People reacted to the Julie Moss finish in 1982 because it was REAL. The  reaction of the TV crew was REAL. The response by viewers was REAL. It was  something happening in the moment, could not be planned, and was authentically  moving.   The cynicism about such things — they CAN’T be planned — is what is unreal. You may of course take the position on protracted OJ Simpson trial coverage  that dragged on for years and you would be closer to the truth. But it is my  posoition that the Julie Moss episode was in no way parallel and was in no way  handled badly. It happened in a moment and the world stood bask and wondered. Timothy Carlson

Response:

Tell me that the Julie Moss episode didn’t galvanize network attention. Tom

It did Tom, but I don’t think they planned it that way. Same this year also.  Any human with a shred of conscience would immediately react to this with  concern, not with how many bucks this is going to make. I just can’t see the  type of immediate reaction in anybody. If given time to think it out, maybe,  but this happened in seconds, so I cannot believe this is money driven. "Iron Pete" Priolo IMC’96 – 10:36:37    IMC’97 – 10:42:53 ‘98 Gulf Coast Tri, IMC’98

Response:

"Tell me that the Julie Moss episode didn’t galvanize network attention. Of course it did. But the reason it was moving television is that the people filming saw something that was human and moving and inspiring and they were inspired to film it and share it with the world.

Sure…  and what it caused was a surge in triathlon participation.  And it was awe-inspiring to say the least. And concern provoking.  Like when Jan Ripple did the same thing in Orlando at the Worlds.   So what happened to all that concern? Everything else — more money, popularity of the sport, better ratings — followed WITHOUT the prior calculation of the broadcasters. Anything done calculated to have that effect is doomed to ring false and NOT have that effect.

And despite the fact that we’ve seen this repeated an rules were put inplace, it happens still (to some, at least!). Why? People reacted to the Julie Moss finish in 1982 because it was REAL. The reaction of the TV crew was REAL. The response by viewers was REAL. It was something happening in the moment, could not be planned, and was authentically moving.   The cynicism about such things — they CAN’T be planned — is what is unreal.

At the risk of appearing like an extra in the latest Mel Gibson movie, how do you know that? More inportantly, what was all  the hue and cry about vis a vis the "no crawl" rule (or drafting for that matter – since we are talking about rules and their enforcement or lack thereof)? You may of course take the position on protracted OJ Simpson trial coverage that dragged on for years and you would be closer to the truth. But it is my posoition that the Julie Moss episode was in no way parallel and was in no way handled badly.

I agree 100%.  Unforeseen event. Never happened.  One of a kind. Never to be repeated – NOT! However,  I simply refuse to believe that the organizers of this event (IMH 97) could not (hey, the rule was there!) not have foreseen this eventuality given the conditions of the day.  They appear to have chosen to allow some athletes to be at risk for some reason.  I can only think of one good one.  What do you think? Tom

Response:

:"One word answer:  MONEY (from TV, endorsements, finish line :prizes, etc.) : :Tom, I think you have an entirely unfounded cynical and uninformed and : un-thought-out position on this. : :Why thank-you! ;=)  Nice to start off objectively.  No :matter… :… :Oh, this is just sweet. So now you are saying that triathlon :should be a "blood sport"?  Isn’t the snaction on crawling :there to keep the sport off that slippery slope? Citing from "Rules and Reg’s of the ironman", to be found at http://www.ironmantri.com/rules.html 1.No form of locomotion other than running, walking or crawl- ing is allowed. So there. _What_ is your point? —                             Ulrich Porsch             Wer spricht vom Siegen, "Ubersteh’n ist alles  

Response:

… 1.No form of locomotion other than running, walking or crawl- ing is allowed. So there. _What_ is your point?

My comments had segued from earlier posts (maybe you missed them as some newsservers are , well, unreliable) that looked at the Trifed rules.  And in addition the USOC states in its accepted triathlon rules: "                      The competitor may run or walk.                        The competitor may not crawl. …                       Any competitor who appears to officials to present a danger to                        themselves or others may be removed from the competition. " So ask yourself, why, ven after the Moss event  IMH continues to allow such displays of … I don’t even know the right word here. Tom

Response:

… I do not speak for everybody but from what i have read Tom you seem to be alone on this one buddy.  

Even if that were true, "So whut?". Besides, we’ve already seen posts from folks who said they’d have disqualified them, so I’ve got at least one supporter (not that it really matters). Besides, the real point here is what is acceptable for the sport.  I simply refuse to accept that allowing, sanctioning or otherwise encouraging athletes to enter the danger zone does nothing good for the sport of triathlon.  Nada.  Zilch. What it does is just prove to the sporting world and the populace at large is that triathlon (IM distance) is a "sport" for  wackos (which may not be far from the truth <g).  If _you_ want to see traithlons in th eX-treme Sports clips fine.  But I believe that it should be a testment to endurance, not stupidity. Tom

Response:

- Hide quoted text — Show quoted text – Oh, this is just sweet. So now you are saying that triathlon should be a "blood sport"?  Isn’t the snaction on crawling there to keep the sport off that slippery slope? Even so, I suggest you take a cruise to the library and look up Marquis de Queensbury.  And try and show me how those rules established in about 1860 apply to say, the latest Tyson fight. Sian and Wendy both were totally conscious, focused and driving to within a few yards of the finish line. Only they had a glycogen bonk and were temporarily unable to maintain leg muscle control. Medical personnel get there when an athlete’s progress has stopped and examine and ask the athlete  a series of questions to make sure there is nothing serious going on. Oh… I see now.  The rule on crawling is simply made to be broken if the finishers are female and in the money.  Why bother to DQ anyone then?  Like say someone who swims like a rock and misses the swim cut-off but by virtue of skill in the ride and run could easily made the final deadline.  Or maybe the BOPpers don’t count then?

I suppose this would be a credible argument IF crawlng was illegal – which it apparently isn’t in IMH competition.   I don’t have access to the IMH rules, but several posters who do have stated that. I checked the IMC rules and it clearly states that crawling is allowed. Since it’s the same organization, I assume the rules are the same. So, it wasn’t a matter of bending any rules. At IMH and IMC,  you CAN crawl. OK? The only real question is whether the ladies were in medical danger and should have been DQ’d under those guidelines. No-one has claimed that, so far. Debate all you want as to how it looks, if w’ere lunatics, is it pandering to the masses, etc.  But it wasn’t a rule violation to crawl. Sheesh. Mike "TriBop" Tennent Remove "nospam." for email reply IMC ‘98 IronVirgins Website http://www.gate.net/~wbrunner/imc_iv.htm WebRunner Running Page http://www.gate.net/~wbrunner/running.htm My Model Railroad Layout http://www.gate.net/~wbrunner/srr.htm

Response:

Who peed in your cheerios?

Who slipped Halcyon into yours? <smile Tom

Response:

…so I cannot believe this is money driven.

"Pete, did you ever see that study that asked people if they’d take a drug that would guarantee them a gold medal even if it meant a debilitating illness 5 yrs from the event?  Scary results.   "There are lots of strange motivators… and money is one of the best (despite what Maslow said in his hierarchy of needs). Tom" Despite my 100 percent disagreement with Tom Ruta, this guy is an Ironman in his own way. He stood his ground here and replied at  least 7 or 8 times on this thread, defending his position. FInally, everyone  else left and when the dust cleared, he was the only one standing. Me? I am crawling to the finish line —  to sleep. Timothy Carlson I think this is a record.  

Response:

: : : …so I cannot believe this is money driven. : : "Pete, did you ever see that study that asked people if : they’d take a drug that would guarantee them a gold medal : even if it meant a debilitating illness 5 yrs from the : event?  Scary results. : : "There are lots of strange motivators… and money is one of : the best (despite what Maslow said in his hierarchy of : needs). : : Tom" : : Despite my 100 percent disagreement with Tom Ruta, : this guy is an Ironman in his own way. He stood his ground here and replied at :  least 7 or 8 times on this thread, defending his position. FInally, everyone :  else left and when the dust cleared, he was the only one standing. : : Me? I am crawling to the finish line —  to sleep. : : Timothy Carlson : : I think this is a record. No, Tom and I just have different opinions on the motivators here. He just explained his points, and, hopefully, I mine. We are only speculating what is going though people’s minds when this scene unfolded; the bottom line is that I hope he is wrong. No offense Tom. Anyway, I cannot pass any more judgements on this thing until I actually *see* what happened there, I won’t make any more of this at this time. — "Iron Pete" Priolo IMC’96: 10:36:37 IMC’97: 10:42:53 ‘98 Gulf Coast Tri, IMC’98

Response:

Question:

Down 18.5 lbs. on calorie controlled, low-fat eating plan.

Congratulations!   — So Write Web Design — High-quality low-cost web design! http://sowrite.simplenet.com

Response:

Now, I need to rename EXERCISE.  I thought of Activity Plan, but that implies I’m going to be -active-.   Any ideas on what to call exercise so I can think about it as fun

Well, how about thinking of the alternative? Imagine how you would feel about it if you were unable to exercise. It’s amazing how your perspective changes when you are blocked from doing something.  I have a form of arthritis that is usually (and currently) in remission but rears it’s ugly head on occasion, making it difficult for me to walk, let along exercise. Having had this experience, when I’m able, I consider exercise a PRIVILEGE. Lucky to be stepping sprightly, Ebba

Response:

Now, I need to rename EXERCISE.  I thought of Activity Plan, but that implies I’m going to be -active-.   Any ideas on what to call exercise so I can think about it as a fun

thing? I don’t have a name for it, but I have worked hard to consider it a reward.  Eg.,  "when I finish this database upgrade, I will be able to exercise."  OR, "If I leave my office by 4:00, I’ll be able to cycle an extra hour."  It has taken a lot of self-persuasion, but now it *almost* replaces food as a reward.

Response:

Hi – it’s the Calorie Counter again.   One thing that helps me stay with my diet is that I don’t call it a diet anymore.  I have an Eating Plan.  This change may seem silly, but the way we think about things, and label things, affects how we behave.  If I am at a family potluck and say -no thanks, I’m on a DIET- I get responses like, -which one This time?- and -you can have a little of this- and so on.  But when I say, -I am following an Eating Plan prescribed by my Dr. – then I don’t get any flak. Can’t argue with the doctor! Now, I need to rename EXERCISE.  I thought of Activity Plan, but that implies I’m going to be -active-.  Given the option, I’m as inactive as possible.  I really don’t like to exercise.  Never have.  I make myself use my Cardioglide at home and walk during my break at work, but I can’t get enthused. Any ideas on what to call exercise so I can think about it as a fun thing? Down 18.5 lbs. on calorie controlled, low-fat eating plan. Judy Schroeder

Response:

Runner’s World has the following 10-week program which was designed to take non-runners and get them running 30 minutes in 10 weeks.  Actually, it was designed to get them ready to run the 3.5-mile Chemical Bank Corporate Challenge. From the Runners’ World web site (www.runnersworld.com): Before you start with this schedule, get your legs ready with eight days of walking:  walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days.  Now you’re ready to begin with week 1. Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday and Saturday, and taken Tuesday, Thursday and Sunday off. 10-WEEK TRAINING PLAN Week 1:  Run 2 minutes, walk 4 minutes.  Repeat 5 times. Week 2:  Run 3 minutes, walk 3 minutes.  Repeat 5 times. Week 3:  Run 5 minutes, walk 2.5 minutes.  Repeat 4 times. Week 4:  Run 7 minutes, walk 3 minutes.  Repeat 3 times. Week 5:  Run 8 minutes, walk 2 minutes.  Repeat 3 times. Week 6:  Run 9 minutes, walk 2 minutes.  Repeat twice, then run 8. Week 7:  Run 9 munites, walk 1 minute.  Repeat 3 times. Week 8:  Run 13 minutes, walk 2 minutes.  Repeat twice. Week 9:  Run 14 minutes, walk 1 minute.  Repeat twice. Week 10:  Run 30 minutes. Note:  After completing week 9, if you feel tired, repeat this week of training before moving on to week 10. There is a great deal of information at this site for beginning (and accomplished) runners.  I’d encourage anyone interested in running to check it out. Debbie Iowa City, Iowa

Response:

I would love to do a 5k i have about 40 lbs to lose.. How did you start off? and how much did you lose, or do you have to lose? I would love to just start off running, but dont want to kill myself.. How did you do your training?

I started with walking.  Working my way up to 60 minutes. Then I would walk for 15 minutes (warm-up) and start into a light jog – first time was just 5 minutes.  Back to walking to finish the 60 minutes. Gradually I increased that 5 min jog up to a 30 minute jog (walk 15 min, jog 30 min, walk 15 min).  At this point you can easily do a 5K "race" at your own pace.  5K is 3.1 miles. At a 10 min per mile pace jog you will finish in just over 30 min. For some people this will take a few weeks, for others it may take a few months to work up to this point and your first "event". Now you are ready to work on "pace".  Go find a track at a school, mark out a mile (usually 4 laps).  Warm up and then jog a mile at a comfortable pace.  How long did it take?  Next time see if you can do it a little faster.  Then figure out your goal pace for the mile – at that pace how long does it take to jog just once around the track?  Now you can "train" for speed. Twice a week go to the track: walk 1 lap, jog 1 lap at goal pace, walk 1 lap, etc.  Total jog 1 mile, total walk 1 mile.  This is your "high intensity" day.  Other days you can do your "long" jog as before, going for endurance (you’ve already worked up to 30 minutes).   If you are training now for a 10K, continue with your 30 min jogs twice a week, and your speed training twice a week.  Then one day (I do mine on Sunday mornings), go for a "long" jog.  How far or how long can you go at a moderate to slow pace without stopping? When you can go for 4-5 miles then you know your body is ready to tackle a 10K (6.2 miles). Good luck. (posted and emailed) We can never be too rich nor too FIT!         mouse   ’squeak’        (hl brewer, RD)

Response:

somehow seems to take all the pain out…… – Hide quoted text — Show quoted text – Any ideas on what to call exercise so I can think about it as a fun thing? That’s a hard one. How about a body toning plan? body sculpting plan? body firming? strengthening? Ah, how about a gravity reversion plan? Down 18.5 lbs. on calorie controlled, low-fat eating plan. Congrats! Keep up the good work! Micki — SeeBelow – candr

Response:

I don’t know if this makes exercise sound like fun, exactly, but I noticed a big attitude change when I set the goal of participating in a 5K race. As soon as I did that, I was in "training," not just exercising.  (By the way, my goal was simply to finish the race by walking/speedwalking.  And I did it!)  You could be training for a specific event like I did, or some goal you set for yourself.  Being "in training" could apply to your eating plan, too.

Awesome idea!!  That is the attitude I have taken with my "walking/jogging". I find a future "race" and set my sites on completing the course.  Now days I am setting time goals as well as just finishing the event.  Next up for me will be completing a half marathon in December.  Ultimate goal (if I can do a full marathon) will be a Hawaii Ironman Triathlon…probably in 1999 or 2000.   We can never be too rich nor too FIT!         mouse   ’squeak’        (hl brewer, RD)

Response:

I don’t know if this makes exercise sound like fun, exactly, but I noticed a big attitude change when I set the goal of participating in a 5K race. As soon as I did that, I was in "training," not just exercising.  (By the way, my goal was simply to finish the race by walking/speedwalking.  And I did it!)  You could be training for a specific event like I did, or some goal you set for yourself.  Being "in training" could apply to your eating plan, too.

I would love to do a 5k i have about 40 lbs to lose.. How did you start off? and how much did you lose, or do you have to lose? I would love to just start off running, but dont want to kill myself.. How did you do your training? Anne

Response:

I don’t know if this makes exercise sound like fun, exactly, but I noticed a big attitude change when I set the goal of participating in a 5K race. As soon as I did that, I was in "training," not just exercising.  (By the way, my goal was simply to finish the race by walking/speedwalking.  And I did it!)  You could be training for a specific event like I did, or some goal you set for yourself.  Being "in training" could apply to your eating plan, too. Congratulations on the weight loss! – Hide quoted text — Show quoted text – Any ideas on what to call exercise so I can think about it as a fun thing? Down 18.5 lbs. on calorie controlled, low-fat eating plan.

Response:

Now, I need to rename EXERCISE.  I thought of Activity Plan

How about "time for myself", afterall, your giving to yourself, and its time that you can take to think about all that you have accomplished and all that you still want to accomplish. I also like Oprah and Bob Greene’s idea to take time for yourself first thing in the morning. You don’t have the whole day to dream about excuses, and it boosts your metabolism first thing, and then its done and out of the way, while giving you extra energy for the rest of the day. Enjoy your time to yourself. Another motivator: a friend of mine wen to see Christopher Reeve and a bunch of other motivational speakers. CR was announced that he was cancelling due to pneumonia, he couldn’t even breathe on his own…but he ended up coming out and speaking anyhow, siad he couldn’t let people down. Wow! That makes me roll over and get out of bed. Good Luck! And congratulations on your weight loss!

Response:

Now, I need to rename EXERCISE.  I thought of Activity Plan How about an Energetic Agenda?

Alliteration keeps the tongue in shape. Lee S.

Response:

Now, I need to rename EXERCISE.  I thought of Activity Plan, but that implies I’m going to be -active-.   Any ideas on what to call exercise so I can think about it as a fun

thing? Judy Schroeder

How about an Enegetic Agenda? Congratulations on your wieght loss!   —      Tracey

Response:

somehow seems to take all the pain out…… I’ve often thought of having a T-shirt printed up that reads, "I’m not overweight, just gravity-challenged." Lee S.

Response:

Question:

Just to make all this technical and redundant tri-talk alittle more interesting, I’m taking a pole as to who the top 3 best looking US pro female triathletes are?  List in order.  Ladies may vote also!!

Response:

Just to make all this technical and redundant tri-talk alittle more interesting, I’m taking a pole as to who the top 3 best looking US pro female triathletes are?  List in order.  Ladies may vote also!!

No question about who is number one.  The others aren’t in the same class. 1.  Gina Derks gil

Response:

Just to make all this technical and redundant tri-talk alittle more interesting, I’m taking a pole as to who the top 3 best looking US pro female triathletes are?  List in order.  Ladies may vote also!! No question about who is number one.  The others aren’t in the same class. 1.  Gina Derks gil

Sorry, Gil. "No question about who is number one"? Gina’s great looking, but so are some of the other ladies I’ve seen in the pro transition area, most notably Wendy Ingraham and Sian Welch. I don’t think anyone has a lock on first place in this contest. They all look great. Andrew Peabody Miami Beach — Internet Communications Of America

Response:

My wife! OK so she’s not a triathlete or amazingly pretty (sorry honey)or even a pro at anything, but she is and always will be my number one choice. Now number two is Gina     number three is a local girl and I have now idea of her name. gotta race in southern Ontario to see her. It is well worth the air fare though TriDork

Response:

Well, If you include all the women, pro’s and age-groupers, my vote would have to go our rst’ers Tribaby and though I haven’t seen a picture of her even Ruth. How could anyone pass up those "strong breasts". Thank god (excuse me Tridork) my wife doesn’t read this stuff. Jim Mewkill

Response:

My wife! OK so she’s not a triathlete or amazingly pretty (sorry honey)or even a pro at anything, but she is and always will be my number one choice.

Good choice, <<SUCK UP                                     _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  / Tri-On The only legal draft should come from hops and barley. WEB (Robert Webster) Waukegan, IL

Response:

Well, If you include all the women, pro’s and age-groupers, my vote would have to go our rst’ers Tribaby and though I haven’t seen a picture of her even Ruth. How could anyone pass up those "strong breasts". Waddya mean "even?"  Okay, Tribaby, at the next triathlon we do together, bring your wet t-shirt.  We’ll get to the bottom of this.  I mean top. Ruth Kazez (But of course I disapprove of this thread. Oh well)

Response:

My wife! OK so she’s not a triathlete or amazingly pretty (sorry honey)or even a pro at anything, but she is and always will be my number one choice.

Hey, TriDork…….you aren’t by any chance getting ready to talk your wife into letting buy a new expensive bike, are you!?

Response:

Question:

Could anyone tell me how to register for the Boston Marathon Lottery?

Response:

Could anyone tell me how to register for the Boston Marathon Lottery?

If you are a serious triathlete you should be able to qualify rather than depend the outcome of a lottery Wouter

Response:

1996 Boston Marathon Info: Registration Deadline: December 31, 1995 Qualifying Times (based on age April 15, 1996) Age Group                 Men                Women 18 – 34                   3:10               3:40 35 – 39                   3:15               3:45 40 – 44                   3:20               3:50 45 – 49                   3:25               3:55 50 – 54                   3:30               4:00 55 – 59                   3:35               4:05 60 – 64                   3:40               4:10 65 – 69                   3:45               4:15 70 – over                 3:50               4:20 Registration for the Open, Non-qualifing division is Nov. 1st, 1995. They’ve already had the first of 3 drawings for the open division. Boston Atheletic Association Box 1996 Hopkinton, MA  01748 (508) 435 – 6905

Response:

Question:

Hi all! I’m going to be in the market for a new bike, or at least a new frame,  soon. I was wondering if anyone had any opinions, good or bad, on the follow following:                    Litespeed Catalyst                    Slingshot (do these come in 700c?)                    LeMond Boomerang                    Kestrel 200 series (SC, SCi, EMS)                    Serotta TTR or CRs (SC, SCi, EMS)                    Serotta TTR or CRs (SC, SCi, EMS)

Kestrel is in big financial trouble.  They have reverted to their majority stockholder, a japanese company and it is up in the air whether they will continue to exist. -Terry

Response:

Hi all! I’m going to be in the market for a new bike, or at least a new frame,  soon. I was wondering if anyone had any opinions, good or bad, on the follow following:                       Litespeed Catalyst

Sorry no experience.                       Slingshot (do these come in 700c?)

The Slingshot comes in two road versions.  The 26" 78 degree s.t. tri version, and a traditional road geometry with 700c wheels.  I would consider this in the same category as a Softride (which I have) in that it is going to be radically different, and you definitely need to try to log some serious miles before committing to it.                       LeMond Boomerang

This has been plagued with production problems, and I don’t think you can actually buy it yet (although I know Nytro has been advertising it).                       Kestrel 200 series (SC, SCi, EMS)

Personally, I just sold my Kestrel 4000 SC, and I doubt if I’ll every have a carbon-fiber training/racing bike again (these sentiments are also shared by another local triathlete, see below).  In Florida, I didn’t have much problems, but when I moved to NM (rockies) I have had a lot of wear-and-tear on the frame.  We have long, high-speed descents and any debris (small rocks/pebbles) on the road (especially from sanding the roads in the winter) reeks havoc with a carbon frame.  Instead of chipping the paint when a rock hits your frame, small chunks actually get torn away.  After 2-3 years of this, you have to send back your frame to Kestrel to have it reconditioned (~$150). I have a chrom-moly bike a ride in the winters out here, but my friend with a 200 EMS doesn’t.  He has had to send his bike back to Kestrel every year. This is a very common story I’ve heard (at least out west).  With Kestrel’s impending finacial difficulties, I would really evaluate carefully whether to buy.  Have you considered a Trek 5000 series frame?  A dealer was going to sell me one this spring from ~$1K.                       Serotta TTR or CR

A friend of mine is just building a TTR up (he switched from a 200 EMS). If you are still interested in a couple of weeks, I can let you know what he thinks. — Pat Brug, Ph.D.   Los Alamos National Laboratory "Home of the TriATOMICS" compuserve:  72410, 3372        

Response:

Hi all! I’m going to be in the market for a new bike, or at least a new frame,  soon. I was wondering if anyone had any opinions, good or bad, on the follow following:                         Litespeed Catalyst                         Slingshot (do these come in 700c?)                         LeMond Boomerang                         Kestrel 200 series (SC, SCi, EMS)                         Serotta TTR or CRs (SC, SCi, EMS)                         Serotta TTR or CRs (SC, SCi, EMS)

Response:

Hi all! I’m going to be in the market for a new bike, or at least a new frame,  soon. I was wondering if anyone had any opinions, good or bad, on the follow following:                    Litespeed Catalyst                    Slingshot (do these come in 700c?)                    LeMond Boomerang                    Kestrel 200 series (SC, SCi, EMS)                    Serotta TTR or CR

        Sorry about that original post. My editor went a little screwy (or         maybe I did). Anyway, a couple of these are dream bikes for me, but         I figured I’d ask anyway. Right now I’m on a 4-5 year old Nishiki         Altron that’s starting to rust due to years of very salty triathlons         (salt water and sweat— I’ve done pretty much all I can to keep this         from happening, but in Florida triathlons, it’s unavoidable).                         Thanks,                                 Acey    

Response: