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Everything posted by markc7

  1. 14km run this afternoon. Felt great. Looking forward to an arms workout tomorrow morning. Hopefully I'll be able to make it into the gym before the crowds.
  2. Good stuff! Keep it up and I hope your back is feeling better soon.
  3. Thursday Wendy and I went out for a short run together. She's still a bit out of shape (running wise), so the pace was a bit slow. But she's been doing awesome gym workouts, so she might have been a bit worn down too. Friday I did a legs and abs workout at the gym. I've been avoiding doing squats because I have a fairly weak back and have hurt it before doing squats. Yesterday I did a couple sets with barely any weight, concentrating hard of good form. And my back felt fine! Woohooo!
  4. Good stuff, keep it up! The shorter rest periods really make a difference, eh?
  5. Today's run was cold cold cold. About -20C! But I was well dressed and had a great time. I ran into a couple of running buddies of mine, and we chatted for a bit. Otherwise, I kept the pace a bit higher than usual, and did my 10.5km in just under 55 minutes. PS: Wendy has been training the last week, but just hasn't had a chance to post here. She's getting started in a new job, but once things settle down she'll hopefully have more workouts to tell you about.
  6. markc7


    First of all, good for you for listening to your body. Way too many people keep running marathons and other long distances when they shouldn't be. I've run: two 50k races One 6-hour race (around a 1K loop as many times are possible in 6 hours) A two-day stage race (50k on Saturday, marathon on Sunday) A 24-hour race (same as the six-hour, but on a track and much longer ) A 100km road race I didn't finish my first attempt at 100 miles, but made it to ~85 miles A double marathon And last but not least The 100 miler that I posted about. Right now I've only planned my goals for this year. I'm going to return to Sulphur Springs and run the 100 miler again this may. In the summer, I'm hoping to be able to do another long race, either the Canadian Death Race, Burning River 100 mile, or a 24 hour trail race here in Ontario. Then in the fall I'm going to run the whole 100 miles at Haliburton with Wendy. I'm not sure if my body can handle that much distance in a single year, so I'm going to pay close attention and modify the plan as needed. Long term, there are a couple of races that I dream of doing, like Western States 100, HURT 100, and Across the Years 72 hour race. But those will have to wait for the time being!
  7. markc7


    Thanks JW. Ultras are tons of fun, and the people who run them tend to be cool and very laid back. If you're ever interested in running an ultra, there are lots of 50k races around, and that distance is a nice stepping stone to the longer ultra distances. Or better yet, go to one of the long ones (www.run100s.com) and volunteer to work an aid station or pace a runner for a couple hours. good times!
  8. markc7


    My wife and I have both run ultras. And I can promise you, we're not genetically gifted in any way, we just work really hard and are patient with our training. I started running in 2002 and did my first 100 mile race in spring 2006, after building up gradually from half-marathons to marathons to 50K to 100k races. If you're interested, here are mine and Wendy's race reports from our 100 mile races last year: http://www.coolrunning.com/forums/Forum8/HTML/009080.shtml http://www.coolrunning.com/forums/Forum8/HTML/009080.shtml
  9. I ran about 21km on Sunday in just over 2 hours. I felt very good, except that I didn't have quite enough calories with me on the run (just one bottle of gatorade), so towards the end I slowed down quite a bit. Monday's workout was arms. The gym was crazy busy (11:30-12:30), so I didn't get quite as much done as I planned, but it was still a good workout.
  10. Quick leg workout at the gym today: one-legged incline quad press 4x8x180lbs each leg hamsting curl 4x8x125lbs calf press 4x8x180lbs back extension 4x8x35lbs finished with 15 minutes stairclimber level 11
  11. OK, so it took me a bit longer than planned to get in the gym this week. On thursday I didnt go because I thought I had lost my student card; today I found it in my gym shorts. D'Oh! Since I haven't done weights since before xmas, I took it fairly easy today, and lowered the weights a bit to avoid injury or soreness. Here's what I did: 10 minutes stairclimber 50 crunches + 2x10 incline crunches bent over dumbell rows 8x35lbs + 3x8x45lbs dumbell chest press 4x8x45lbs cable row 8x100lbs + 8x115lbs + 2x8x130lbs preacher curls 2x8x40lbs + 8x30lbs reverse fly 3x8x45lbs pec fly 2x8x100lbs + 8x85lbs tricep pulldown 3x8x60lbs lat pulldown 8x130lbs + 2x8x115lbs
  12. Thanks for the great intro! I look forward to reading about your progress. Good luck with your training!
  13. I did another quick run tonight. This was a 5.5K run, at a slightly up tempo pace (~5:20/km). Don't worry, I'll do some weights at the gym tomorrow!
  14. Great job working out this week. Have fun at your retreat!
  15. I thought I recognized him! Cool. We tried out Tae Bo a while back, but never really got into it. Looks like a great workout though!
  16. Yesterday and today I did runs of around 6.5 km. Yesterday Wendy and I ran together, and today I did my run on my own. The university gym opens up again tomorrow, so I'll be able to start working out there. Oh yeah, I just remembered that I have a bodyspace page over at bodybuilding.com, if you want to check it out.
  17. Hi gang! Since WendyRC and I are husband and wife, we decided to do a joint training journal for the 2007 contest. We are both ultramarathon runners, and both work out regularly at the gym. We have very different goals for the next six months. My goal is to gain some muscle definition and lose a small amount of body fat, although admittedly I don't have a whole lot to lose. I would also like to increase my muscular endurance. My major running events for the year are a 30 km race in March and a 160 km race in May. I might also run another 160 km race in September with Wendy, but we'll see how the first one goes before I decide. Today I weighed 189.5 lbs. I did a 60 second pushup test, and did 51 before reaching muscle failure (at around 55 seconds). I plan to work out at the gym three or four times each week, divided into fairly basic upper/lower body split. A workout typically contains about 10 exercises, 4 sets each, 8 reps per set. I especially enjoy doing exercises for my core and calves. Looking forward to this contest. Good luck everyone!
  18. Sounds good! Good luck with the contest and I look forward to reading about your progress.
  19. Good luck withyour goals for the spring! I'll be following your progress with interest.
  20. Hey, way to go with your distance walking! My wife and I are also going to be in this contest, and we also travel long distances by foot (we're ultramarathon runners). Good luck!
  21. This is an interesting point. You're right that few if any elite runners run barefoot. I wonder if this is due to some real ergogenic property of footwear, or if there are economic factors as well. I have heard (forget the reference, sorry) that the career path of many talented young African runner is something like this: Run barefoot throughout your childhood and teens, compete barefoot in international cross country races, sign a lucrative shoes contract and switch to road running to make the big bucks. I have also found, being a back/mid-packer myself, that I speed up considerably when I run barefoot. Running barefoot forces me into a toe striking running form, which is similar to how the fastest runners run. If I were to try for a 5k PR, I'd probably do it barefoot. Any longer than that, though, and I'd have to train longer distances without shoes.
  22. I don't get it. If you want the benefits of walking or running or whatever barefoot, why not just go barefoot? I run barefoot from time to time, and after the first couple minutes your foot-eye coordination is good enough that you automaticall avoid any potentially pointy objects on the ground. I guess in the winter it makes sense to wear something on the foot.
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