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Monday, April 29, 2013

Good news is I ran 3 miles this evening with no real pain and just the hint of soreness in my left glute muscle. I didn't push speed, but ran comfortably at about 9 and a half minute per mile pace.

The not so good news is that my running coach says this type of injury is very slow healing. I suggested after my race on May 11th that perhaps I should take some months off. She said she didn't think it would heal any faster if I didn't run. What she recommended is after the race take off one week totally, do two weeks of cross training only, and then resume running. However, she said to avoid hills and incline on the treadmill, and don't push speed until healed. I am to use the foam roller daily.

So I expect to run the Mayfaire 5K, but I don't expect a stellar performance. But to be able to run is a great joy. And even taking off a few days has helped me to appreciate it even more!

  
  Member Comments About This Blog Post:

AQUAGIRL08 4/30/2013 10:00PM

    Your coach is very wise! Good luck as your injury heals!

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DONNABRIGHT 4/30/2013 3:48PM

    Listening to your body is so important - you have a great plan.

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GABY1948 4/30/2013 12:10PM

    Good for you! And even better for your wisdom in taking care of what needs taking care of! YOU...I know you will be back to what makes you happy soon!

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MANDELOVICH 4/30/2013 11:02AM

    So sorry you are injured. Sounds like you have a great trainer.

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JOYINKY 4/30/2013 9:58AM

    Wishing you the best! Be well.

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WATERMELLEN 4/30/2013 8:34AM

    How I wish I had been as sensible as you are in dealing with running injuries! I will always miss running (even though XC skiing in winter helps assuage that loss a bit . . . )

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LEWILL1982 4/30/2013 8:33AM

    Glad you had a good run! I must admit, your slow 9 1/2 minute mile is my goal right now! Impressive pace, I ran last night with an average 11 minute mile, I better step it up. Glad you are healing, take care. As a runner, I'm sure you know this but don't forget to stretch (I have to remind myself of this).

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BROOKLYN_BORN 4/30/2013 7:51AM

    Very good news on the pain free run and very good advice too. Good luck this weekend.

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ONEKIDSMOM 4/30/2013 7:47AM

    Recovery from injury has to be a key to long-term ability to keep doing what we love! Take good care of you... expert advice is a good thing... May your Mayfaire be a joyous outing!

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WENDYSPARKS 4/30/2013 7:27AM

    emoticon

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MSLZZY 4/30/2013 7:25AM

    I think your coach has the right idea. You may do better than you think. Good luck and take care of yourself. HUGS!

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OWL_20 4/30/2013 6:56AM

    This is really good news, your coach sounds like all kinds of common sense. Good luck to you on the race!

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MOMMA_BEAR_69 4/30/2013 12:38AM

    Great news and so glad that you listened to your body. Good luck on your Mayfaire 5K run remembering to continue listening to your body. Sounds like a good plan in place to let you body heal completed and still keeping active. Continuing prayers for you for a complete and rapid recovery.
Blessings and hugs,
Helen

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NANCYPAT1 4/30/2013 12:28AM

    Great news about your healing

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MIRAGE727 4/29/2013 11:54PM

    Listen to your body, Marsha!
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LIVE2RUN4LIFE 4/29/2013 11:53PM

    There's a lot of good info on this website:

goo.gl/1B8sU
>
This specifically covers glute medius / ITBand

goo.gl/GCVnS

Comment edited on: 4/30/2013 12:02:45 AM

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BOOKAPHILE 4/29/2013 11:22PM

    Congrats on a good feeling run. It sounds like you have a good plan going forward. May you heal at a good and steady pace!

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MNABOY 4/29/2013 11:16PM

    emoticon I hope the healing is quick and complete

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COCK-ROBIN 4/29/2013 11:14PM

    Wonderful! For the good news, that is.

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Rest and Reschedule

Sunday, April 28, 2013

I've accomplished several tasks that I probably would not have gotten finished had I done my usually run yesterday and all my training this week. For Christmas I was given a big collage frame that holds 25 pictures. Yesterday I got it all the way I wanted and hubby helped hang it! Feels good to get that done.

Another project I started on is cleaning out our 38 gallon aquarium. For several years we had beautiful fish and really enjoyed them. Then our 10 gallon aquarium, which had been producing such a good supply of baby guppies that I was constantly looking for good homes for them, sprung a leak and we quickly had to get all our fish in one tank. Well, that upset the balance and the guppies seemed okay but would not reproduce in the big tank. Then things got worse and we had a big die off. One expert told DH that we had overcleaned the tank and killed off the good bacteria. Could be so, although he did make a sale of $15 for good bacteria. But we never used it. I was sad and in no mood to replace fish. It has been several years now and I think I would like some fish again. Got a start on the tank, but we need some new equipment before we really get into it again.

So I'm hoping when I try running tomorrow eve that my muscles will be well enough that I can embrace my training plan fully. We'll see.

I think this time of rest showed me that I do give up some things when I prioritize running and cross training. I'm hoping to have the discipline and planning skills to get more accomplished even after I'm back running four days a week, cycling one, and swimming one, keeping the grandkids 4-6 days per week, plus keeping house and cooking for DH and I, as well as cooking for extended family at least 3 meals a week. I want it all!!!

  
  Member Comments About This Blog Post:

AQUAGIRL08 4/29/2013 10:04PM

    I admire you for putting your health needs at the top of your "to do list", Marsha. You have a lot on your plate and it would be easy to let fitness slide but you have not done that. Not only does exercise give you pleasure, it is great for your body. In a round about way, taking time to work out enables you to be able to do all of the other important things on your list because it keeps you healthy and strong!

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GABY1948 4/29/2013 6:08PM

    I say go for it! As long as you can and have your health then just GO FOR IT! emoticon

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LEWILL1982 4/29/2013 4:40PM

    I'm right there with you. We tend to let slide, some responsibilities in order to get everything done. I wrote about that on Saturday in my own blog. I am behind on cleaning my apartment for one. Hope you are feeling good and your run goes well. I am sitting at my desk, with 20 minutes to go, looking forward to my run this evening and I just heard the first rumbles of thunder! Hopefully, it won't last long!

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BROOKLYN_BORN 4/29/2013 1:25PM

    You certainly have a full life and you deserve to "have it all." Hope your first run after the rest is successful and ache free.

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MOMMA_BEAR_69 4/29/2013 9:19AM

    So happy to hear that you took some rest time. Hope you were able to relax also during your rest. WAY TO GO on getting those tasks completed!!! I sure hope everything turns out well when you are ready to start running again today. Prioritizing is always on top of my list because 24 hours a day sometimes just isn't enough to accomplish all that I want to get done. lol!!! Good luck on getting to have it all. You are so busy, I don't know how you do it all!
Blessings and hugs,
Helen
emoticon emoticon emoticon emoticon

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SHRINKINGSHERI 4/29/2013 7:31AM

    emoticon emoticon

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UZA77777 4/29/2013 12:39AM

    What a busy, busy person you tend to be. Wow! Great you got some "rest" at home this weekend, getting lots done. Pretty amazing.

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WATERMELLEN 4/28/2013 8:30PM

    They say that fish tanks are so soothing and meditative . . . I'm thinking that your rest time was well spent! Your regular schedule is so very very busy!!

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GOLFGMA 4/28/2013 8:21PM

    I want it all too, but, my body doesn't seem to get the message. I think my whole life is about finding a balance I can live with and feel useful. emoticon

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MANDELOVICH 4/28/2013 8:09PM

    Wow, you have an amazingly busy schedule! My mother always says, "The more you do, the more you get done!" But I'm glad you got that forced rest time so you could do a few fun house things too!
I hope your run tomorrow is great and that you feel really well.

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MIRAGE727 4/28/2013 6:51PM

    It's all about a delicate balance. You'll find it, Marsha! You're doing good!
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NATPLUMMER 4/28/2013 6:47PM

    emoticon

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JOYINKY 4/28/2013 6:18PM

    I agree with ONEKIDSMOM. Balance! Otherwise the price can be too high. Be well.

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STONECOT 4/28/2013 4:49PM

    About your fish tank. Try and get under gravel filters, not the ones attached to the pump. They are available from Amazon, but are sightly old fashioned nowadays. I don't care, they still work the best. My tank only needs cleaning about every six to nine months. In fact at the moment it has been uncleaned since March 2012! The water is still clean, but the glass needs cleaning, undergravel filters are very efficient. This is a 36" tank of tropical fish.

P.S. I set up and cleaned out fishtanks for a chain of petshops in the UK for 10 years.

Comment edited on: 4/28/2013 4:50:28 PM

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NANCYPAT1 4/28/2013 4:44PM

    It sounds like you had a productive day. Keep on making progress.

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BOROFITGIRL 4/28/2013 4:24PM

    emoticon

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COOP9002 4/28/2013 4:08PM

    Sounds like what all of us want.

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COCK-ROBIN 4/28/2013 3:25PM

    that's great!

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COCK-ROBIN 4/28/2013 3:25PM

    that's great!

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ONEKIDSMOM 4/28/2013 3:10PM

    I had to laugh at the "I want it all!!!" My mother used to intone, "you can have ANYTHING, you just can't have EVERYTHING all at once." We all get just those 24 hours each day... up to us to decide what to do with them!

Balance... balance... balance... that's the goal, right?

Spark & smile on, my Sunshiny friend!

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MSLZZY 4/28/2013 3:08PM

    Don't we all! Good luck!

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NEW-CAZ 4/28/2013 3:03PM

    emoticon emoticon emoticon

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Rest and Dryer Balls

Friday, April 26, 2013

Decided with my coach to continue to rest (not run) until Monday evening when I'll run under her supervision. Although she said I could swim, my sinuses are acting up, too, so I think my activity for today will be housecleaning. My house needs it and it is one thing I can do right now that will help me feel better about my situation. Getting caught up with laundry is a great way to get ready to pick up the activity, too.

Talking about laundry, if you have never tried dryer balls, I highly recommend them. My daughter got me two several Christmases ago and then I bought 2 more at WalMart. The WM ones are a little stiffer and a little smaller, but the four of them together do a great job of drying with a minimum of wrinkles and static. I like drying without dryer sheets -- less expense and fewer chemicals.

So, I'm feeling more domestic today and less athletic. But I'm a fit old lady just taking a break before getting back to the track, road, and trails!!

  
  Member Comments About This Blog Post:

MOMMA_BEAR_69 4/29/2013 9:24AM

    I will have to try the dryer balls. Thank you for sharing!!!
Blessings and hugs,
Helen

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OWL_20 4/27/2013 8:31PM

    Home 'exercise' like housecleaning totally counts in my book, especially if you put a little va-voom into the vacuuming. lol Certainly hope the injury will get better very fast so you can get back to what you were doing!

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BROOKLYN_BORN 4/27/2013 7:39PM

    Housework counts as XT. Take care of yourself.

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GABY1948 4/27/2013 1:42PM

    Glad you are listening to your body, Marsha! I will have to try the dryer balls...thanks for the info! Have a great weekend!

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UZA77777 4/27/2013 12:34PM

    I'd never heard of dryer balls, either. Researching them, I came across instructions for DIY Dryer Balls with wool yarn:

http://www.imperfecthomemak
ing.com/2011/04/homemade-wool-d
ryer-balls.html

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DONNABRIGHT 4/27/2013 10:48AM

    Doing heavy house cleaning acan give you quite a workout. If I have a whole day of it I stop after each room and do some stretches - it just makes me feel better.

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MSLZZY 4/27/2013 8:11AM

    Take a rest day when you need it. Dryer balls-never heard of them but something to check out. I use laundry balls in the washing machine so some for the dryer would be a good idea.

Comment edited on: 4/27/2013 8:12:10 AM

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REMEMBER2BME 4/27/2013 6:18AM

    Great choice with the "rest". Thanks so much for the dryer ball recommendation. I had no idea. I need to run to wal-mart today. I will add them to my list.

Have a great weekend ol' lady (NOT) !!!

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KPETSCHE 4/27/2013 4:44AM

    Love the dryer balls - it's been ages since I've used dryer sheets! Trying to cut back on the added chemicals, etc. and cut down on waste by reusing and this is a great way to do it. Take care of yourself - hope you're feeling better real soon.

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KLMEIRING 4/27/2013 2:12AM

    emoticon

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DESERTJULZ 4/26/2013 11:05PM

    It is a good feeling to have "domestic days," too!

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AQUAGIRL08 4/26/2013 10:20PM

    Working at home is great exercise too, with the added plus of being able to enjoy the fruits of your labors!

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LADYVOLSFAN1954 4/26/2013 9:37PM

    Thanks for the tip about dryer balls.

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FROSTY99 4/26/2013 9:31PM

    emoticon

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JOYINKY 4/26/2013 8:52PM

    I hope you enjoyed your day and did get some rest.

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COCK-ROBIN 4/26/2013 8:44PM

    Wonderful!

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_LINDA 4/26/2013 8:26PM

    Interesting! If I had sinus issues, I would be heading straight for the pool instead of stirring up dust at home :P That is great you are working closely with your coach and that she will supervise your first run! Enjoy your rest Marsha! Once in a while, you just have to step back and allow for a complete recovery. Life is not all around fitness -you are allowed to enjoy other things too ;)
Have a great weekend!

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WATERMELLEN 4/26/2013 8:07PM

    Haven't tried dryer balls: thanks for the idea! My very elderly dryer broke down this week, we thought it was a goner and . . . our excellent repair guy had it running again within hours at very reasonable cost! He says that the newer ones aren't nearly as tough!

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FREELADY 4/26/2013 7:37PM

    I love how you add sensible prudence to your dynamic motivation!

Yes, laundry is therapeutic for me, also. Have a wonderful weekend.

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BOOKAPHILE 4/26/2013 7:05PM

    Resting lets you appreciate your running and vice versa. Enjoy both in their time.

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PMFISH 4/26/2013 6:40PM

    Enjoy your rest and your clean home! Are you going to check out the Sugar Sand Festival on Clearwater Beach? Looks like it will be interesting.

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JIBBIE49 4/26/2013 3:37PM

    emoticon

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ONEKIDSMOM 4/26/2013 2:31PM

    Gotta love the benefits of fit! Hope those sinuses clear up soon so you can enjoy your swimming, too.

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MANDELOVICH 4/26/2013 1:58PM

    Enjoy the rest and feel well!

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MNNICE 4/26/2013 1:48PM

    I use dryer balls most of the time, too. Haven't made any in-depth tests or comparisons on length of drying time and wrinkles, but since I don't use fabric softener or dryer sheets, it's worth a try to toss them in!

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NEW-CAZ 4/26/2013 1:37PM

    emoticon

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NATPLUMMER 4/26/2013 1:34PM

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Not the I Word!

Wednesday, April 24, 2013

I hate to say it, but I'm taking a day of rest. My training schedule has me cycling today, but I'm going to take a pass. Something is just not quite right with my left glute muscle. I'm feeling it now even when I'm not running. May have an issue with the left IT band, too. The IT band feels very sore when I'm using the foam roller, but it doesn't bother me when I'm running or at any other time.

The discomfort started back a couple weeks ago. I may have overdone the hill work. It isn't terrible. I could still exercise. But it isn't getting better fast, so I think a day or two of rest is in order. I don't like the word "injury." I'm thinking mild strain. Hoping a little rest will do it. Time will tell.

So on this day of rest, my focus will be on cleaning up the eating. Haven't done as well as I'd like the last 3 days, so this is the perfect time to weigh and measure proper portions, 100% track, and make very wise selections.

  
  Member Comments About This Blog Post:

MOMMA_BEAR_69 4/25/2013 10:43PM

    emoticon emoticon emoticon Continue to listen to your body and rest as you need to so that you will heal quicker.
Blessings and hugs,
Helen

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AQUAGIRL08 4/25/2013 8:14PM

    You are very wise to listen to your body and take a day off. I sure hope you feel better soon! Thanks for trying to take Old Mike dancing today. He'll feel better in 2 weeks and I'll prod him to go again!

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SHRINKINGSHERI 4/25/2013 7:02AM

    Use some ice/anti-inflammatories and rest. It does a body good once in awhile!!!!!

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COCK-ROBIN 4/24/2013 10:43PM

    You're doing great!

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_LINDA 4/24/2013 9:58PM

    I hope its nothing serious. I know its hard, but 'rest' is not a dirty word. in fact hopefully it will allow you to come back stronger. Just listen to your body and don't push it. I am struggling to 'rest' this problem elbow, doing all I humanly can to. Being righted handed with a bad right elbow is a real challenge, but I am trying. Its no fun not being able to go 100%. But even 75% will have to do.
There is always meditation and yoga to keep you moving in a gentle way and maybe the stretches will help loosen things up.

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MANDELOVICH 4/24/2013 8:44PM

    Smart of you to rest. That way, you can heal quickly and get right back to your normal training. I'm sure the rest will help a lot and good for you for your new resolve with tracking!

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MSLZZY 4/24/2013 7:47PM

    A very wise decision on your part. Hope all is resolved soon.

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ONEKIDSMOM 4/24/2013 6:52PM

    Wisdom is knowing when to take a rest day, a recovery day... a little extra body repair time. You are one active woman, Marsha... a day of rest will help, not hurt! Spark on, O Wise one!

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WATERMELLEN 4/24/2013 6:48PM

    Rest, absolutely.

And every once in awhile I also have to get really serious about the food weighing thing . . . just so portions don't "creep up" on me!!

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PMFISH 4/24/2013 3:55PM

    My daughter worked on my IT band and glute muscles yesterday and boy do I feel better today. She also put the kinesio tape on and that always helps. Hope your is feeling better soon.

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IAMWINNING 4/24/2013 3:10PM

    I'm sorry you're sore, but glad you recognize the importance of resting and giving your body a chance to feel better.

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RUN4FOOD 4/24/2013 2:20PM

    Any light stretches you can do?

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SWEETYOUNGTHING 4/24/2013 1:10PM

    emoticon

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LEWILL1982 4/24/2013 1:01PM

    Great point about getting back to measuring and making good choices, especially on our rest days! So often, I have my biggest slip ups on my rest days (typically Friday's for me). Feel better!

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NANCYPAT1 4/24/2013 12:44PM

    Rest is an important part of practice and a healthy lifestyle too.

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BROOKLYN_BORN 4/24/2013 12:32PM

    Rest and come back stronger! Smart to listen to your body.

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KANDOLAKER 4/24/2013 11:58AM

    Marsha - you are a smart lady. Way to listen to your body. Hope the discomfort goes away soon!

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NATPLUMMER 4/24/2013 11:22AM

    emoticon

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REMEMBER2BME 4/24/2013 10:02AM

    Better to be safe. Great choice!

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CELIAMINER 4/24/2013 9:57AM

    Way to listen to your body! I have a serious walking friend who didn't listen to her IT band and ended up taking a year to heal it properly (and gaining weight to boot).

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GABY1948 4/24/2013 9:57AM

    Good for you, Marsha! Listen to your body! Our bodies do know how they feel!

Blessings to your day!

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MIRAGE727 4/24/2013 9:56AM

    I agree with Catherine. My IT band is a bit tender but I've been getting deep tissue massage in my PT and I roll it in the evening. I don't have to tell you to embrace your recovery days, Marsha.
On my jet to Lincoln, I was reading an article in Runner's World on recovery's importance. I've learned my lesson.
emoticon

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NEW-CAZ 4/24/2013 9:52AM

    emoticon rest is just as important Marsha and you recognize that.!

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JOYINKY 4/24/2013 9:45AM

    Muscles need recovery time; rest is a GOOD thing! Enjoy your day!

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LIVE2RUN4LIFE 4/24/2013 9:38AM

    If it is sore when foam rolled only, that is more likely a sign that you have been using it, especially if it doesn't bother you when running, etc. My leg muscles always feel tender when I foam roll. That's why I do it regularly, to prevent it from progressing to an injury.

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FREELADY 4/24/2013 9:31AM

    Thanks for the reminder to weigh and measure!

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STRIVERONE 4/24/2013 9:22AM

    Maybe today the "I word" is "Intelligence" because that's what you are exercising with this decision.

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Runners United

Tuesday, April 23, 2013

Last evening's Runners Unite for Boston event was moving, which I really did not mean as a pun. That hundreds and hundreds of people showed up for an event that had been publicized only for 48 hours is pretty amazing. People were so touched by the events of the Boston Marathon they wanted to do something, something. My nephew and I sure wanted to. So we ran. Some runners were sad. Some defiant. Some determined that running events will not change. We saw firefighters running in full gear. We saw more than one person running with a heavy American flag. We saw babies in jogging strollers and an old man running with a cane.

We are in this picture below, although I haven't actually found us yet:
We were proud to participate.

  
  Member Comments About This Blog Post:

IAMWINNING 4/24/2013 3:09PM

    I'm proud of you, too, for participating. GREAT idea, that apparently sprouted up all over the country. YEAH! emoticon

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MKELLY72 4/24/2013 1:05PM

    What a fantastic display of support and determination!
Michelle

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PAMDAQTPI 4/24/2013 12:38PM

    We had a run in Winnipeg for Boston but it was before I got off work. I'm so glad you managed to attend the event.

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JOYINKY 4/24/2013 9:59AM

    emoticon

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GABY1948 4/24/2013 9:25AM

    emoticon emoticon emoticon emoticon

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KANDOLAKER 4/24/2013 8:40AM

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DONNABRIGHT 4/24/2013 8:29AM

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MONGO2TEN 4/24/2013 7:55AM

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ONEKIDSMOM 4/24/2013 7:38AM

    Over 1000 showed up in Lincoln, Nebraska for the matching event here. Great photos in the local news. I had a competing appointment so was there only in spirit... but the heart of the running community sure showed on Monday night!

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WENDYSPARKS 4/24/2013 7:24AM

    emoticon emoticon Nice tribute!!

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MSLZZY 4/24/2013 6:38AM

    A wonderful thing to see so many people united for a good cause!

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NEW-CAZ 4/24/2013 2:57AM

    What a wonderful community Marsha and such a touching way to support Boston.

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PMRUNNER 4/24/2013 2:00AM

    That is really great, what a community!

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_LINDA 4/24/2013 12:18AM

    emoticon emoticon emoticon
Its wonderful people come together, stay strong and honor the fallen. We will never give into to those that would do us harm. So glad you could participate!

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MIRAGE727 4/23/2013 11:53PM

    Got to Lincoln, NE this morning and saw that there was a huge run around campus for Boston last night. It really isn't surprising since this is the heart of the running community! Way to get out there and do it, Marsha!
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AQUAGIRL08 4/23/2013 10:52PM

    That sounds like it was wonderful! emoticon

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PEZMOM1 4/23/2013 10:22PM

    emoticon emoticon

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RUN4FOOD 4/23/2013 10:01PM

    Quite a tribute.

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CHARDY0125 4/23/2013 9:56PM

    emoticon

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COCK-ROBIN 4/23/2013 9:55PM

    Wonderful!

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