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Showed Up Ready

Saturday, October 13, 2012

This morning I showed up to run. I was there promptly at 6am, with my new Amphipod hand-held strapped water bottle. Last week twice I dropped a bottle from my fuel belt, so I think I've solved that problem. I was dressed in my favorite running skirt. Okay, it's my only running skirt, but it's cute and the matching tank top is flattering, too. I had on my Balega running socks. Last week I bought three pair of cheaper seamless non-cotton socks, but they stretch during a run, and don't hug my feet like I like. Guess I've just been spoiled by the good ones. And talk about good ones, I had on my Moving Comfort Vixen black sports bra and Brooks GTS 12 running shoes. I had along some Gu Chews just in case, but thought we probably weren't going far enough today to try them out.

Yep. I showed up to run. But I was advised by my pace group mates not to run this week. My lower back (strained it Thursday lifting granddaughter) still hurts a bit when I stand up or sit down or twist or pick up something heavy. It's not hurting to walk now. So I walked for a little over an hour while they ran and then we all drank coffee together as usual. Next week we're schedule to go 13 miles, so I want to be ready.

Then my nephew called and wanted to walk, so I walked 2.84 miles more around the lake with him, his sister, and her dog. We are having gorgeous weather with lower humidity, no chance of rain, and at least a few degrees cooler than it has been. I enjoyed the reclining crescent moon at 6am and then the flocks of birds around the lake.

I like my two gym runs a week. Hope my back is ready by Tuesday. We'll see. For a gym run I don't have to get up incredibly early since Gwen can go to the nursery and I don't have to worry with sunscreen when working out indoors. But then my Saturday outdoor runs are extra special because I get a dose of nature. Today's walks were good, but I can't wait to run again!!

  Member Comments About This Blog Post:

RUNNERKDB 10/14/2012 9:48AM

    Great decision to listen to you body! emoticon Karen

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SLIMLILA 10/14/2012 9:17AM

    Oh Wow, Marsha, you are talking hard core... not just a little run in the park... good to here your friends encouraged to take care of you too... Thanks for comments and encourage emoticon ment on my blog too... have a great Sunday and rest up..

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123ELAINE456 10/14/2012 7:25AM

  Im glad your back is getting better. Preceed with caution when to start running again. Your back should not bother you at all when you start again. Have a Wonderful Week. Take Care.

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WATERMELLEN 10/13/2012 8:55PM

    Sounds like SUCH a cute running skirt outfit: you're as silly a shopping queen as me (and thanks for helping me celebrate those shoe scores!).

Hope your back is all better soon.

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MSLZZY 10/13/2012 7:00PM

    You are doing what is best for your back
now but soon you will as good as new. HUGS!

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GABY1948 10/13/2012 6:53PM

    I'm so sorry you couldn't go running but it really IS for the BEST! There will be other times so relax and have an awesome weekend!

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MAYBER 10/13/2012 6:15PM

    emoticon emoticon

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NATPLUMMER 10/13/2012 5:03PM

    I know how you want to run but it is better to be safe. You'll be back at it next weekend for sure.

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JOYINKY 10/13/2012 4:59PM


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AQUAGIRL08 10/13/2012 4:58PM

    I'm so glad that you listened to your body. Believe me, I know how hard it is to reel yourself in, when it comes to exercising! You are doing an amazing job! It's fun to see you develop your Inner Jock!

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_LINDA 10/13/2012 4:42PM

    That is great you are doing better and proceeding with caution -listening to your running mates was a good idea and at least you still got to socialize with them. Sounds just great that walk around the lake! I am impatient to get to Mom's so I can hit the trails. Its gotten to our high today, 50, but will be warmer tomorrow :) I am going to be so busy next two weeks I doubt I will get out again before the first serious snowfall..
Take care of yourself!

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MIRAGE727 10/13/2012 4:33PM

    Now that's a healthy day! Great job, Marsha!

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ONEKIDSMOM 10/13/2012 2:09PM

    As you become stronger, more recovered, you might just start to feel like a coiled spring... not being able to WAIT to run again. Recovery, strength, independence... we are women... ! emoticon emoticon emoticon

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WILLOWBROOK5 10/13/2012 1:48PM

    Glad you are doing better!

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Celebrate Health!!

Friday, October 12, 2012

I have really been enjoying my Saturday group runs. I'm not in this picture, but it shows the setting for our comradery after running. Here are three people (full disclosure: all 3 of these people are faster than I) that run with our Galloway group:

It is 5.5 weeks until my half marathon, which is 13.1 miles. I've run 11 miles twice. I'm not sure I'm going to be able to run tomorrow as I strained my back yesterday. (Darn. Darn. Darn. Picked up the grandkid wrong.) I have had more challenges than I wanted recently. My skinned knee from the bicycle fall Sunday before last is not an issue. The digestive pain I had Saturday evening is totally gone. Now this back issue.

I'm thinking determination. I'm determined not to do anything stupid, but not to pass up a chance to train if I'm healthy enough. Yep, I've said it before. Celebrate any day you are healthy enough to run!!!

  Member Comments About This Blog Post:

STRIVER57 10/14/2012 5:50AM

    i wish there were a galloway group here. i seem to have inspired a number of people to start running, now if i could get them to do galloway running-- with me. good luck with the back. sometimes that goes away fast. maybe a foam roller would help?

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ONEKIDSMOM 10/12/2012 6:55PM

    Totally agree... and run, walk or crawl... in 5 weeks, we SHALL cover that distance, together! emoticon

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JOYINKY 10/12/2012 11:18AM

    Yes, celebrate every day of good health! Keep making healthy choices!

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NEW-CAZ 10/12/2012 11:05AM

    1) skinned knee
2) digestive pain
3) back problem.

Well Marsha that's 3. Bad luck runs in 3 so you've well and truly had your quota! things are looking up my friend emoticon

Hope your back improves very soon, have a great weekend.
Looks like your running chums are great company, I'm pleased for you emoticon

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MEXGAL1 10/12/2012 10:42AM

    Yes indeed celebrate those healthy days!!! For sure they are a wonderful gift!
Make it a great day Marsha!

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123ELAINE456 10/12/2012 10:14AM

  Hope you have speedy recovery with your back. Be careful in what you do. God Bless You and Have a Wonderful Week. Enjoy Your Day. Take Care.

Comment edited on: 10/12/2012 10:15:46 AM

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_LINDA 10/12/2012 10:06AM

    Looks like a great group! So sorry about the back strain -its so very easy to throw it out as I well know on many a time :( I hope you recover quickly. After warming up with gentle exercise, be sure to do some good back stretches. My favorite release is laying down with both knees pulled to my chest and gently rotating about in a small circle. Also laying down another good one is bending your knees and putting them on one side while stretching out both arms and looking in the opposite direction of where your knees are pointing to.
That is good the digestive upset is gone at least!
Have a good weekend!

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WILLOWBROOK5 10/12/2012 10:05AM

    Hope your back is better soon. Take good care!

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MSLZZY 10/12/2012 9:46AM

    One wrong move and you pay royally. I missed a
step last night coming out of the basement and
really hit my right toe hard but luckily, just
broke the skin and have a little bruise. Life
happens. Hope your back gets better soon.

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DONNABRIGHT 10/12/2012 9:37AM

    Wise choices!

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WATERMELLEN 10/12/2012 9:23AM

    NOTHING feels better than feeling healthy (and I'm still fluish, but recall faintly what that did feel like: looking forward to recovering it!!)

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BROWNCOFIDDLER 10/12/2012 9:19AM

    You're right. It's fantastic that you're doing so well. Hope you recover from this back strain quickly so you can get right back in the game. So happy for your healthy lifestyle. emoticon emoticon

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GABY1948 10/12/2012 9:15AM

    I agree totally, but don't overdo it, either! Hope it all goes well, however it goes!

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NATPLUMMER 10/12/2012 9:05AM


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Tracking Galloway and Varying Miles and Activities

Wednesday, October 10, 2012

I posted this question to the Get Help Here Fitness message board last week:

I went 6.2 miles on treadmill in 70 minutes. 5 minute warm up and 5 minute cool down. The 60 minutes was one minute running intervals followed by a minute of walk. Mostly I ran at 6 mph and walked at 4 mph, with a few faster intervals thrown in.

Which will give more accurate calorie burn info:
* tracking 70 minutes for 6.2 miles
* tracking 10 minutes at 3 mph, 30 min at 6 mph and 30 min at 4 mph ??

I got the following answer:
"I'd track using your second option. I think that would be more accurate.
Coach Jen"

So today I did 50 minutes on the treadmill and 10 minutes on the stationary bike. I tracked it this way:

Running/jogging: 5.5 mph (11 minutes per mile) 11 minutes = 88 calories
Running/jogging: 6 mph (10 minutes per mile) 10 minutes = 89 calories
Running/jogging: 6.7 mph (9 minutes per mile) 4.5 minutes = 40 calories
Walking: 4 mph (15 minutes per mile) 15 minutes = 60 calories
Walking: 3 mph (20 minutes per mile) 10 minutes = 33 calories
Stationary Bike 12 mph 10 minutes = 62 calories
Total Calories 372

If I don't want to go to all that trouble, I've learned that I can estimate 90 calories per mile, with a little greater burn for more running and a little less burn for more walking. That gives me a pretty good indication of calories burned.

I think the important point is getting the exercise in. Precise tracking is secondary. Nonetheless, I thought it was interesting.

SparkFriends, Do you strive for the most accurate tracking or does a rough estimate do it for you? Would love to know your tricks for accuracy and for estimating!! Appreciate your input!

  Member Comments About This Blog Post:

MOBYCARP 10/11/2012 9:49PM

    I'm in the rough estimate camp. I weigh myself daily, and when the weight trends up or down, I adjust my nutrition range down or up. I can't get anywhere close to a maintenance range on nutrition from the calories burned calculations on the fitness tracker, so I basically ignore the calories burned aspect and use the fitness tracker as a motivational tool to get myself to actually *do* the exercises.

As my sister says, reality trumps Spark Points. To get the fitness tracker to generate a calorie burn number that balanced my nutrition needs, I'd have to spend so much time tracking stuff I don't count as exercise that I'd actually move less. And that's the Wrong Answer for me.

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OFFANDAWAY 10/11/2012 11:00AM

    Typically I've estimated 100 calories per mile, which is more or less what my Garmin estimates. That being said, I look more out of curiosity, not because I need to know. Those who do I'd recommend a heart rate monitor.

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MEXGAL1 10/11/2012 9:36AM

    rough estimating I believe is the only way for me. I can't get too anal about the exercise and calories burned as it always disappoints me. I would rather concentrate on the calorie count I eat.
Have a terrific day Marsha. You are doing great.

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NEW-CAZ 10/11/2012 2:45AM

    I think when I was first trying to lose weight calories in verses calories burned was a bigger issue. Now I have a better idea about keeping the weight off and how to maintain it's not so important.
But I know runners and cyclists who want in improve on stamina and Personal Bests down to recording 10th of seconds and find SP frustrating from that point of view. They have to resort to their own ways and means.

Have a good Thursday Marsha. Great workout!!!

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JOYINKY 10/10/2012 8:59PM

    I'm good with estimating and then tweaking once in awhile. I'm working toward building as much exercise into my day as I can and not relying as much on "workouts". Although I do enjoy my yoga classes and will go back to the gym once yardwork comes to a halt for the winter.

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WATERMELLEN 10/10/2012 8:45PM

    The elliptical and the rowing machine at my gym will tell me the calories tracked . . . if I wanna believe them!! I'm thinking the elliptical is more accurate because I put in my weight; rowing machine doesn't request weight. But I actually (in terms of "perceived rate of exertion") believe that I"m burning more calories on the rowing machine.

And as for ST: it doesn't track calories burned, and heaven knows it feels like I'm burning lots!!

Key thing for me is calories in: that' at least 70% of weight loss/maintenance for me every time.

Exercise matters: but it's more about cardio fitness/ strength and toning/balance/flexibility and above all endorphins/mood!!

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MAGGIE101857 10/10/2012 7:24PM

    I'm good with an estimate; I am more interested in my speed and distance, and most importantly, how I feel during my workouts!

Great job on the workouts!!!

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MSLZZY 10/10/2012 7:21PM

    I try to get as close as possible and will err on the
low side, just in case. Someone sent me a link for
another place to accurately track calories but
the list seems too short to do me much good. I
still need to check it out more thoroughly.

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ONEKIDSMOM 10/10/2012 6:42PM

    I am a lazy tracker. I track mileage. I tell the tracker I did 4 miles this morning, and the clock read 43 minutes. I care little how much was walking / running... I'm not trying to be a perfectionist, just make sure I get my time and miles in.


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BLUE42DOWN 10/10/2012 4:52PM

    I do the splits if I know how much I did at what speed (such as treadmill work) and the differences in the speed are large enough. Otherwise I tend to lump the entire time on the most average version of the activity.

Then again ... I don't expect accuracy out of SP's tracker. Whole minutes, huge leaps in speeds at some points, and more mean it's just a general idea. I aim for consistency so I can estimate from that where I'm really likely to be.

(Some day I hope to get one of the HR monitors that does calorie burn calculations and get a more accurate multi-activity measure.)

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_LINDA 10/10/2012 3:43PM

    I would tend to track more accurately if I could. Running on a treadmill makes it much easier to keep accurate track of the speeds you are going though. There is no increments given for the elliptical like that which I think is unfair.
I also have no real way of knowing how fast I am walking as I have no way of measuring the distance accurately (maybe I have to get the GPS watch my Step Dad is trying to get rid of. Its troublesome though -for the longest time we couldn't try it as its memory was full and we didn't know how to clear it (it had to be done on the computer and it seemed the only way was to restart it from scratch losing all your data, not good if you are trying to improve speed or distance etc) So right now I am stuck with guesstimating. The problem with my fitness classes is a lot of them incorporate ST, but I never track that as quite often the exercises they do are not in the data base anyway and I don't have time to write down how many reps etc. A lot of the moves are functional, multi moves often balancing on one leg, which Sparks has none of. So I guess when you look at it that way, I am not a very accurate tracker. But I am not going to stress over it. As long as my weight is constant, then I am eating enough for what I am burning and that is what is important in the end.
As long as you are following your program and progressing as intended, I don't think you have anything to stress over either. You are accurate enough if your weight is holding steady..
Keep up the great work!!

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AQUAGIRL08 10/10/2012 2:36PM

    I have to break it down too. Sometimes I just do water aerobics, sometimes I do water aerobics with interval water jogging training and there are times when I do mostly water jogging. I've started looking at the clock when our class does interval training so I can accurately log my exercise. On days when I do walking too, I have to judge my speed. I usually underestimate it to be on the safe side. I think you're doing a great job, Marsha!

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GABY1948 10/10/2012 2:05PM

    I'm fine with estimating also. I actually tent to get a little obsessive if I allow myself to about ANYTHING and am old enough now to know that I don't want to waste time in my life doing that...

Each of us is different and only do what you are comfortable with! Either way, have a great day!

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XFITSTRONG 10/10/2012 2:03PM

    Good info.... I'mt the point where tracking makes me crazy, so I no longer even bother. I like your point about simply getting the exercise in.... That's all that matters! You are doing great!

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KANSASROSE67 10/10/2012 1:42PM

    I tend to estimate and it works ok for me. Interesting info, though...thanks for sharing it!

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123ELAINE456 10/10/2012 1:38PM

  I do not have anything to track with. God Bless You and Have a Wonderful Week.

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NATPLUMMER 10/10/2012 1:28PM

    I wear my heart rate monitor and use those calories burned.

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MIRAGE727 10/10/2012 1:24PM

    I really enjoyed getting educated through your blog, Marsha!
I really don't strive for accuracy. I'm good with an estimate. I do watch my calories and exercise to make sure I fuel up properly. But I'm cross training with biking and playing tennis every morning. My positive results on the scale and seeing body development are good enough. My running is more for my health. I do try to improve by training better and running against my self. This is just me.

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Kids and Healthy Living

Tuesday, October 09, 2012

Gwen and I have had a great morning with a long walk, Little Tikes basketball, chase, playing with the dog, and a lot of dancing. There was also drawing, megablocks, puzzles, singing with motions (Wheels on the Bus, Happy and You Know It, etc.), and of course a bunch of stories. I don't have to take Gwen to the gym nursery in order for me to have an active morning. Today Gwen loved peas, grapes, banana, and yogurt. I don't have to have junk food around the house in order to feed my grandkids well.

Gwen just turned 2 a couple weeks ago. She's 3 and half years younger than Natalie. Seeing her mastering puzzles and building with megablocks brings back memories of three and half years ago. I was working 3 days and keeping Natalie 3 days a week. I was also losing a lot of weight and changing the way I live for good.

I told my daughter that Natalie helped me change my lifestyle in two ways. 1. She'd say, "Run, OldMom, Run!" and want me to chase her, which I did over and over. And 2. She loved to eat anything off my plate, so she helped me learn to eat less. Occasionally she'll still eat a veggie off my plate that she wouldn't eat from her own. Now I'll go get Natalie from kindergarten in an hour and a half. Then we'll all play.

Keeping 2 small grandkids 6 days a week is not stress free. However, they add a great deal to my life and can help me live healthy. And, perhaps even more important, they give me a reason to want to live a long and healthy life!

  Member Comments About This Blog Post:

DONNABRIGHT 10/11/2012 10:44AM

    I couldn't agree more!

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AQUAGIRL08 10/10/2012 2:29PM

    Your Grands are lucky to have you to take care of them. You put a lot of love and energy into the job and still take care of yourself. In my book, that's a winning combination!

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123ELAINE456 10/10/2012 6:17AM

  Awesome!!! Enjoy Your Grand Kids while You Can. I don't have any. Only Son says He will never marry. God Bless You and Have a Wonderful Week. Enjoy Your Day.

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STRIVER57 10/10/2012 2:07AM

    wish i'd had a grandmother like you!

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WATERMELLEN 10/9/2012 7:40PM

    Natalie and Gwen are such lucky little girls to have a Grandma like you! Sure, I know you benefit too, a lot: but not every grandma puts her whole heart and soul into helping out the way you do!!

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JOYINKY 10/9/2012 7:35PM

    Wonderful! Enjoy these years they grow up fast! I had more quality time with my youngest 3 grandkids because I was retired. Precious moments. Yes, grandchildren are a great motivator to maintain a healthy lifestyle. It's all good! Thanks for sharing Marsha!

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FROSTY99 10/9/2012 7:33PM

    It is good for both of you-you are sharing your life and love with your grandchildrean and it will always be with them. I still remember living with my grandparents as a child and my grandfather taught me to love reading. My grandmother taught me cooking, I learned to love gardening from my grandfather-just a few of the fond memories I have about the time I got to spend with them. Yes you are building wonderful memories.

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ONEKIDSMOM 10/9/2012 6:59PM

    I think it is so great that you can be there for your granddaughters. It brings back happy memories of one particular favorite grandmother of mine who kept her sense of fun when we were in her care. She did not drive, so we walked with her to the hairdresser, the grocery store, the shops... we caught busses and on rare occasion even rode in a TAXI!

She also grew her own veggies, and from her I learned to love fresh spinach right from her patch.

Grandmothers can be GREAT role models. Thanks for being one for Natalie and Gwen! emoticon

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GABY1948 10/9/2012 5:40PM

    I agree with the others you ARE an amazing Grandmother and think of all the wonderful memories the girls will have of you when they grow up! I still remember my dad sitting me on his lap and he would read me Little Lulu comics from cover to cover! It is truly my best memory of my childhood! GO, OldMom, GO!!!! emoticon

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MSLZZY 10/9/2012 5:33PM

    But they keep you young and young at heart! HUGS!

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ROOSTER72 10/9/2012 5:28PM

    Wow - 2 kids 6 days a week! That is a huge commitment for you, but will mean you and your grandkids have a really special relationship.

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GOLFGMA 10/9/2012 4:00PM

    Sounds as if your grandchildren are learning good healthy eating habits from you and probably other good habits as well. Wonderful that you are able to have this loving relationship with them. emoticon

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NEW-CAZ 10/9/2012 2:56PM

    emoticon you're an amazing role model. Have a great day emoticon

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MEXGAL1 10/9/2012 2:42PM

    wow, i am for sure tired ready your about your activities. I know when I keep the grandkids alone when visiting they wear me out. I am lucky as our DIL loves to have us watch the kids and they kids are so good for my DH and I. Because my DIL spoils the kids and is not a good discipline person the kids act awful when she is around. So I love when she isn't there. The grandkids know the "rules" when they are with Nama and Papi.
Enjoy the rest of your day.

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COOP9002 10/9/2012 2:38PM

    Thanks for being a great role-model for your grandchildren. Blessings upon you today.

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_LINDA 10/9/2012 2:21PM

    You are a fabulous grandmother and an excellent role model! You have grown together and that is so special! Here is to the next generation of healthy living, may they spread the Spark!

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FITCOFFEEMOM357 10/9/2012 2:12PM

    You are an amazing grandmother.

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NATPLUMMER 10/9/2012 2:04PM


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Good Enough to Run Today

Monday, October 08, 2012

I went to the gym today and did 45 minutes on the treadmill. I ran 12 one minute running intervals, 10 of them at 6mph and 2 slower. The rest of the time I walked. It was an easy workout. My health issue seems to be 90 percent gone and the discomfort is definitely lower, so I'm thinking it's digestion related. But whatever it was is going away and I'm not going to worry about it. Hoping that by Thursday I'll be up to a full running workout.

Thanks to all of you who were concerned.

  Member Comments About This Blog Post:

AQUAGIRL08 10/10/2012 2:26PM

    Glad to hear that you are feeling better. Good luck with your workouts!

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_LINDA 10/9/2012 2:18PM

    So glad to hear its ressolving! Way to work it!
I get a pain in my side on a regular basis from where I had my appendix out. It was speculated it was adhesions or scars from the surgery

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123ELAINE456 10/9/2012 12:41AM

  Glad you are beginning to feel better. God Bless You and Have a Wonderful Week.

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FROSTY99 10/8/2012 7:02PM

    Great news! Keep up the good work.

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SLIMLILA 10/8/2012 3:11PM

    Feel better soon.. but dont' forget your body may need some down time to keep up with you.

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MEXGAL1 10/8/2012 2:31PM

    glad to hear you are feeling better. I know as we age there just isn't any rhythm or reason sometimes for the discomfort I feel. I know with me I can eat the same thing all the time and not have problems...then all of a sudden one day it's gas and pain. go figure.
Hope you are 100% soon.

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GUITARWOMAN 10/8/2012 1:53PM

    WTG! emoticon

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NEW-CAZ 10/8/2012 1:19PM

    emoticon glad you're feeling brighter Marsha! emoticon

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GABY1948 10/8/2012 1:07PM

    emoticon emoticon emoticon emoticon

This is EXCELLENT news! Keep up your great and inspiring work!

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2WHEELEDSHARON 10/8/2012 1:05PM

    Great job! Glad you're feeling better.

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COOP9002 10/8/2012 1:00PM

    Glad to hear your feeling better. Nice job on the run.

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WILLOWBROOK5 10/8/2012 12:58PM

    Yay you! Keep paying attention to what your body needs and hope you are back to 100% real soon.

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IMELECTRIC 10/8/2012 12:55PM


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NATPLUMMER 10/8/2012 12:35PM


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JOYINKY 10/8/2012 12:21PM

    Easy does it. Be well. Hugs.

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MSLZZY 10/8/2012 12:16PM

    So glad you are feeling better.
Keep that positive attitude! HUGS!

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ONEKIDSMOM 10/8/2012 12:10PM

    Glad to hear it! emoticon

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WILSON1926 10/8/2012 12:09PM

    emoticon emoticon emoticon

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