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SLENDERELLA61's Recent Blog Entries

Loose and Pain-Free

Wednesday, June 12, 2013

The sports massage was an intense and wonderful experience. Wow, do I feel loose and pain-free right now. I can see why so many people highly recommended this massage therapist; he seemed very knowledgeable and caring. I'm going to walk today to give this treatment a full chance to work. I'll run tomorrow. Saturday I'm hoping to do a fairly fast "miracle mile" in order to get put in a faster Galloway group.

I've had a couple of good eating days in a row and plan to keep building this streak! Funny, but my body doesn't want to overeat right now. Is this me?? Don't know what's going on, but I hope this is my new normal.

Wishing everyone an active, happy, loose and pain-free day!!

  
  Member Comments About This Blog Post:

AQUAGIRL08 6/14/2013 10:40PM

    I am so glad that you got some relief! I could tell by the smile on your face that you were feeling a lot better.

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EATVEGAN 6/13/2013 2:13AM

    Glad you're feeling so well. This looks really inspirational.

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WATERMELLEN 6/12/2013 9:40PM

    Sounds wonderful.

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ONEKIDSMOM 6/12/2013 7:01PM

    emoticon I am cheering you on! And just a tad jealous of the massage!

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GRANDMABABA 6/12/2013 6:43PM

    Awesome!

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MEXGAL1 6/12/2013 5:02PM

    sounds wonderful to me...so glad you tried it and got good results. I have been told by my doctors with the RA I should get therapeutic massages as well. I think I will look into it when I get back from Florida.
Have a great evening Marsha.

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FROSTY99 6/12/2013 3:47PM

    emoticon

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MSLZZY 6/12/2013 3:18PM

    emoticon emoticon emoticon

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COCK-ROBIN 6/12/2013 2:09PM

    Wonderful!

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GABY1948 6/12/2013 1:37PM

    emoticon emoticon emoticon

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NATPLUMMER 6/12/2013 1:24PM

    Yay!

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JOYINKY 6/12/2013 12:53PM

    emoticon

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PMFISH 6/12/2013 12:35PM

    Nothing better than a great massage therapist.

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MANDELOVICH 6/12/2013 12:20PM

    Yay! Enjoy!!

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2WHEELEDSHARON 6/12/2013 12:02PM

    emoticon emoticon

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LIVE2RUN4LIFE 6/12/2013 11:59AM

    Glad to hear that it was a good experience. Be sure to drink plenty of fluids today.

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NEW-CAZ 6/12/2013 11:46AM

    emoticon emoticon

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LOSE4LIFE47 6/12/2013 11:27AM

    emoticon

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Side Stitches

Tuesday, June 11, 2013

Jeff Galloway (former Olympian, best selling running book author, running coach to zillions of people) said something else I thought was helpful in his presentation on Saturday. He said to prevent getting a stitch in the side when running to breath deeply, like you do when you are asleep. Put your hands on your abdomen to make sure your lungs are expanding all the way down. Chest breathing causes the problem. He said that eating or drinking too much before running can make it difficult to breath correctly. Good to know!

  
  Member Comments About This Blog Post:

FITCOFFEEMOM357 6/14/2013 10:39PM

    Thank you for sharing Marsha.

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AQUAGIRL08 6/14/2013 10:29PM

    My meditation and relaxation CD, by Dr. Greg Doris, says something similar. It causes more oxygen to get to the muscles and they relax more.

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MARGARITTM 6/12/2013 1:08PM

    Thank you -

The breathing trick sounds good!


Hands up straight above my head seems to help too. ...... but a little more obvious what your doing though.

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CELIAMINER 6/12/2013 10:30AM

    Really good to know! I'm just getting started with the Galloway method thanks to Sparkers like you who have recommended it. In the past, I would gut out distance, then give up when my knees hurt too bad. I'm hoping the run-walk method will let me keep going this time.

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IAMWINNING 6/12/2013 9:49AM

    Great to know. Thanks so much, Marsha for sharing the tip.

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IFDEEVARUNS2 6/12/2013 9:20AM

    Good tip!
funny story: I said something about side stitches in my running group, and they howled with laughter. They'd never heard the expression before. I keep forgetting that I'm an alien creature in Texas!

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NEW-CAZ 6/12/2013 2:34AM

    Great tip Marsha! emoticon

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NEW-CAZ 6/12/2013 2:34AM

    Great tip Marsha! emoticon

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NEW-CAZ 6/12/2013 2:34AM

    Great tip Marsha! emoticon

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_LINDA 6/12/2013 1:46AM

    Great tips! I have had that deep breath quite often cited by fitness instructors, but found it difficult to execute while bouncing along.. But it also serves to get much needed oxygen to your muscles so is helpful when you are getting fatigued.

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WATERMELLEN 6/11/2013 8:55PM

    Will remember this! Thanks

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ONEKIDSMOM 6/11/2013 8:15PM

    I LOVE that you are sharing these little bits! I shall try to remember that breathing tip on my next running workout (which should be tomorrow)... and practice the art.

emoticon emoticon

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DONNABRIGHT 6/11/2013 7:44PM

    Thanks!

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BUBBLEGUM_FAIRY 6/11/2013 7:40PM

    emoticon

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NATPLUMMER 6/11/2013 7:13PM

    emoticon

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COCK-ROBIN 6/11/2013 7:11PM

    Wonderful!

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MEXGAL1 6/11/2013 6:35PM

    good to know

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BOPPY_ 6/11/2013 6:01PM

    Interesting. Haven't had these since I was 10 yo.

Aren't "side stitches" cramps of the diaphragm?

You are the bomb! I love the pix of you running.

Lee emoticon

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MANDELOVICH 6/11/2013 5:33PM

    Yet another amazing benefit of deep breathing! I LOVE this!! Thank you for sharing all you've learned!

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GABY1948 6/11/2013 5:28PM

    Thanks for passing along all your wonderful information.

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MSLZZY 6/11/2013 5:28PM

    Great tip and thanks for sharing! HUGS!

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Jeff Galloway Poses with Slenderella

Monday, June 10, 2013



He said lots of things I'd heard before and some new things. One thing he said was that if you don't replenish your glycogen stores after long runs you are going to be hungry. The body is set up that way. He said within 30 minutes (I thought it was 2 hours) have 100 calories for a 5K or 300 calories for half marathon or in between for in between with the best ratio being 80% cabs and 20% protein. He recommended Endurox and Accelerade. I may check them out later. He said you can put the powder in a water bottle and add water after your run as a convenient way to get precisely what you need.

I also didn't realize that he had grown up a fat kid and hadn't taken to running immediately. I hadn't heard him tell his personal story and it was quite powerful. Glad I attended. Glad I've signed up for another year of Galloway group training!!

  
  Member Comments About This Blog Post:

FITCOFFEEMOM357 6/14/2013 10:41PM

    So cool and Now I know it is not my imagination on ru. days I am extra hungry.

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AQUAGIRL08 6/14/2013 10:25PM

    Wow! That had to be an awesome experience!

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MARGARITTM 6/12/2013 1:09PM

    Nice pic - and thanks for sharing the info!

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NATPLUMMER 6/11/2013 12:01PM

    emoticon

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BROOKLYN_BORN 6/11/2013 10:06AM

    I'm still catching up and I'm so happy that I found this. Great photo! Thanks for posting.

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_LINDA 6/11/2013 2:49AM

    LOVE the photo! looking awesome! That was interesting to hear about his background -that has got to be inspiring for people!! Great info about refueling after runs -I know I have to eat something soon after my workouts because I am always well hydrated so the hunger is real.
So glad you are continuing with the group!

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COCK-ROBIN 6/10/2013 10:48PM

    Wonderful!

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JUNEPA 6/10/2013 8:16PM

    Inspirational and motivational to meet Jeff in the flesh !!

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ONEKIDSMOM 6/10/2013 7:59PM

    I had read his story, so that part is not surprising... and now I have why I got so hungry yesterday... didn't restore the glycogen soon enough after Saturday's run/walk! Normally we would have but the rain kind of got in our way.

Learning... wonderful stuff! Spark on! And great picture, by the way. emoticon

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WATERMELLEN 6/10/2013 7:43PM

    So cool, meeting a hero: and you look so pretty!

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JOYINKY 6/10/2013 5:48PM

    emoticon

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LIVE2RUN4LIFE 6/10/2013 5:01PM

    He's a nice guy, isn't he?

The body is more sensitive to glycogen replenishment for up to 2 hours after exercise, but 30 minutes is the optimum window. I like Accelerade gels (chocolate). I also have both of the powders, but tend to just stick with the gels. They are 100 calories per packet. I get less (really no) GI distress from them during long runs. Gu has always been problematical for me that way, although my GI track has definitely "toughened up" over the last 4 years of long runs and races.

Did he tell the story about his mother's last race?

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MILLERGIRL719 6/10/2013 4:40PM

    That's awesome you got to meet him!

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NEW-CAZ 6/10/2013 4:35PM

    emoticon

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KANSASROSE67 6/10/2013 4:22PM

    Very cool! Thanks.

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MEXGAL1 6/10/2013 3:59PM

    Great photos Marsha. Glad you went to hear his personal story.
Enjoy your evening.
Sallie

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RUNNERRACHEL 6/10/2013 3:58PM

    emoticon emoticon emoticon That's exciting!



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GEEKYGRANDMOMMY 6/10/2013 3:22PM

    Thanks for sharing.

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MANDELOVICH 6/10/2013 3:09PM

    How great!! Love the photo too!!

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PIXIEMOM13 6/10/2013 2:32PM

    Great picture..and wow.. it means a lot to me to hear that he was a fat kid and didn't immediately take to running. Its even MORE impressive to think he went from fat kid to Olympian.

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STRIVERONE 6/10/2013 2:29PM

    I've learned a lot from Jeff Galloway too, although never in person.

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ONMYMEDS 6/10/2013 2:28PM

    What a great picture.

emoticon

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PMRUNNER 6/10/2013 2:23PM

    Cool! Thanks for sharing!

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MSLZZY 6/10/2013 2:04PM

    Wow! How neat was that! And you also learned something new. WTG!

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GABY1948 6/10/2013 1:53PM

    GREAT pic! You look marvelous! Thanks for sharing!

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Indulgences

Sunday, June 09, 2013

This morning I was smiling at the scale. I hadn't weighed in a week. I hadn't tracked for several days. I had indulged for my husband's birthday on June 3rd (I made the cake with delicious chocolate butter cream icing), my birthday on June 6th, at my volunteer work on June 7th when they wanted to celebrate again, and with extended family on June 8th when it was my only child's 32nd birthday.

OK, the scale number wasn't my ideal weight, but not far off -- I still have a middle two. And I don't feel like further indulging; I feel like I'm ready to start training for fall half marathon runs, making every bite (OK - almost every) contribute to health. And if I can go off the course that far and still stay below 130 pounds, I'm feeling like my long term chances for maintenance are looking better and better. I recognize that even my indulgences are far healthier and more reasonable than they used to be.

Wishing everyone a healthy, happy day, and some occasional indulgences, too!

PS I'll be going to the Galloway Kick Off today and I'll let you know how it goes.






  
  Member Comments About This Blog Post:

FROSTY99 6/10/2013 7:18PM

    emoticon and belated emoticon

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NANCYPAT1 6/10/2013 6:37AM

    Enjoying all the birthdays at the same time might be a blessing - how often to a whole clump of b-days all together come around? Move forward and celebrate that you are preparing for a bunch of fall activity by preparing all summer long. Have a great summer.

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_LINDA 6/9/2013 10:19PM

    You have to be able to enjoy life and celebrate! It may be bad timing that everyone's birthday came one right after the other, but that is just life. Each is its own special occasion and should be celebrated without reservation. Life is too short to have angst over the scale and I am glad you didn't even think of it during your celebrating! Maintenance is truly all about balance and that means being happy and enjoying the occasional indulgences with family and friends.
A happy maintainer is a successful maintainer!
Keep up the great work!!

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2WHEELEDSHARON 6/9/2013 7:18PM

    Way to practice forgiveness and patience and success too!

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DONNABRIGHT 6/9/2013 6:49PM

    emoticon

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MIRAGE727 6/9/2013 5:52PM

    All the best on your Half training, Marsha!
emoticon

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PMFISH 6/9/2013 2:41PM

    Belated emoticon Great job on the maintenance! emoticon emoticon

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JOYINKY 6/9/2013 10:16AM

    emoticon Enjoy your meet up today!

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WORKNPROGRESS49 6/9/2013 9:47AM

    emoticon emoticon belated birthday!!!!!!!

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NEW-CAZ 6/9/2013 9:41AM

    GO FOR IT!

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COCK-ROBIN 6/9/2013 9:36AM

    Go for it!

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TEXASFILLY 6/9/2013 9:16AM

    O! What great news! Happy belated birthday to y'all~ *hugs* BB~ emoticon emoticon emoticon

Comment edited on: 6/9/2013 9:16:34 AM

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NATPLUMMER 6/9/2013 9:15AM

    emoticon
Have fun at the Galloway Kick Off!! Jeff is a really sweet man.

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WATERMELLEN 6/9/2013 9:15AM

    Totally agree with KANOE10 that indulgences have to be part of maintenance . . . and you've clearly reached a healthy balance with respect to those necessary indulgences!

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MEXGAL1 6/9/2013 9:14AM

    Good for you! I like that we can learn to "indulge" better as we make choices. I like you said about healthy choices. I am going to ask myself that question as well before something goes in my mouth...."does this food have a good nutritional value? Will it provide me with good vitamins and nutrients?"
Have a terrific Sunday.
Sallie

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NELLJONES 6/9/2013 8:57AM

    Happy birthday a couple of days late!

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GABY1948 6/9/2013 8:55AM

    You are m emoticon and are DOING same. All I can say is emoticon and have a great week, Marsha!

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MSLZZY 6/9/2013 8:54AM

    All those indulgences are fun and didn't seem to set you back much so you are being active enough to burn them off. WRG!


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MANDELOVICH 6/9/2013 8:44AM

    How exciting!!

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ONEKIDSMOM 6/9/2013 8:39AM

    Sounds like a wonderfully balanced week: a little indulgence, but not too much, and careful recovery work!

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KANOE10 6/9/2013 8:31AM

    I think indulgences are part of maintenance. Enjoying your life with celebrations is so important. Good for you on doing this without serious scale problems. Like you said your indulgences are far healthier and more reasonable than they used to be. You are a successful maintainer and will continue to be one. Great job.

emoticon

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KLMEIRING 6/9/2013 8:30AM

    Hey there. Happy Belated Birthday! I love the update on the week. You give me hope.

emoticon emoticon emoticon

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Jeff Galloway to Attend Kick Off Tomorrow!

Saturday, June 08, 2013

Tomorrow Jeff Galloway, former Olympian runner and nationally recognized running coach, will be here in town to kick off our Galloway running season. My hubby has even agreed to keep the kids (it should only be about a half hour after I leave until our daughter picks them up after work) so that I can attend the event. I will officially join the group again for this year.

Today I ran-walked-ran on the treadmill at the Y, about 6.3 miles in 80 minutes. The run-walk-run portion was one hour with a 10 minute walking warm up and 10 minute cool down. My hip and back felt better than it had the last time I ran earlier in the week. I believe the healing continues. I finally got an appointment with a sports massage therapist for Wednesday morning, and I hope to get some good advice and treatment. Both my former running coach and my daughter, who is a licensed massage therapist herself, highly recommended him.

I went ahead and registered for my second half marathon on November 9th. It will be the first half ever run in our county. On National Running Day, June 5th, it was half price ($30) so I took the plunge, expecting to totally heal, and committed. I may end up running it more like a training run because there are other half marathons that I may want to run shortly after. On the other hand, if I don't heal completely I could end up walking it, or most of it, but that is not what I am expecting.

Big thanks to all my SparkFriends and SparkTeam mates who celebrated my birthday with me this week! Thanks, Casual Travelers Team, for spotlighting me, too. I met many new Sparkers that way! I loved all the Spark Goodies and messages, too. Yes, I did indulge in cake, and yes, I need to face the scale and make sure I don't need to take remedial action. I'll do it tomorrow morning. Promise. One of the great things about being a runner is a birthday is not just about getting older, it is moving toward an age group in which I can be even more competitive!!

  
  Member Comments About This Blog Post:

GABY1948 6/9/2013 9:12AM

    emoticon belated...sorry I missed it...have a great week!

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MSLZZY 6/9/2013 8:02AM

    emoticon Have a fantastic day!

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MAGGIE101857 6/9/2013 7:26AM

    Say hello to Jeff for me!!! What a treat to meet him!

emoticon to you, belatedly! Sorry I missed it; I'm behind on my updates this week! I am still healing, but attempting intervals runs on the treadmill every few days. Hoping to sign up for races again in the future! I sure miss them!!!

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SEABREEZE64 6/9/2013 7:16AM

    HAPPY BIRTHDAY!

Enjoy time with Jeff....

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OWL_20 6/9/2013 5:56AM

    emoticon, belated! Sounds like you had a good time, cake or no. You'll have to blog about meeting JG--would love to see him! Good luck on the continued healing and I like your winning/positive attitude about the half-marathon!

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STRIVER57 6/9/2013 4:28AM

    happy belated birthday, enjoy! i love your last sentence! though i find it not to be so true here ... the runners in our age group are really strong runners ... i can beat people in the their 20s to 50s, maybe because they are more casual about running. if you're running when you're in your 60s, most likely you're a serious runner.

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NEW-CAZ 6/9/2013 3:05AM

    Happy Belated Birthday Marsha, have a great time

WTG on committing to the half marathon

Have a great Sunday hun emoticon emoticon

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ONEKIDSMOM 6/9/2013 2:00AM

    What a great opportunity! And Jeff is all about life-long safe running, so how appropriate to folks like you and me, too.

Good luck in your November 9th outing. I used National Running Day to sign on for St. Pete to join my cousin's daughter on November 24th, which will be her first HM. As luck and timing would have it, I will NOT have run that particular HM as a 60 year old... since my birthday is BEFORE the event this year!

By the way... how DID I miss your birthday!? emoticon I'd been quipping we're not getting older, we've getting faster, but recovery tends to make THAT saying a little thin, no?

Have a great time at the event and tell Jeff he has fans in all climates!

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_LINDA 6/9/2013 1:53AM

    Happy Belated birthday!! That is awesome you will meet Jeff Galloway!! Way to go entering the marathon!! So glad you are feeling better -may you feel normal again soon!
Nothing wrong with enjoying birthday cake on your birthday!
Keep up the great work -you are inspiration in motion at ANY age!

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LIVE2RUN4LIFE 6/8/2013 11:47PM

    I know that you will enjoy meeting Jeff. He's a great guy! I have full confidence that you will be ready for that November half marathon.
emoticon

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JOYINKY 6/8/2013 11:41PM

    emoticon Sounds like you had fun! Glad you are healing well!

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COCK-ROBIN 6/8/2013 11:23PM

    Wonderful!

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MANDELOVICH 6/8/2013 11:11PM

    Happy belated birthday and have a great time! Way to go on the half marathon commitment!

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