SLENDERELLA61   155,034
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Happy Fourth!

Thursday, July 04, 2013

I'm in Tennessee, visiting my step daughter and her husband, and step granddaughter and her husband, and my new great, great step grandson who is 10 weeks old. I will post some pictures later. He is so sweet.

Ran on the treadmill yesterday because it was pouring rain. This morning it was just a misty drizzle, so I walked outside. Not sure if where we are would be considered really hilly or a little mountainous, but believe me, it looks very unlike my central Florida home. Next week I'll be in South Dakota. That reminds me, on this patriotic holiday, of how wondrous and diverse our great nation is.

Happy Fourth of July, SparkFriends!!

  
  Member Comments About This Blog Post:

AQUAGIRL08 7/7/2013 9:00PM

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MINDA31807 7/5/2013 5:04PM

    Hope your 4th was great! As a South Dakotian, I hope your visit to South Dakota will be lots of fun.

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WATERMELLEN 7/4/2013 9:09PM

    Happy Independence Day!! emoticon And thanks for your great comments on my "hunger" blog. Amazing how difficult it is for me to learn this lesson over and over again!!

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MEXGAL1 7/4/2013 6:16PM

    Happy 4th to you as well.

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FROSTY99 7/4/2013 5:10PM

    Spark on and Happy 4th. Enjoy your family time and the rest of your travels.

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RUNNERRACHEL 7/4/2013 4:18PM

    emoticon enjoy your holiday with your family! Wonderful! emoticon

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_LINDA 7/4/2013 1:56PM

    Have a healthy, happy and safe Independence Day! (and knowing you, you are;) That is amazing celebrating with so many generations! Look forward to photos!
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NATPLUMMER 7/4/2013 1:31PM

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PMFISH 7/4/2013 1:16PM

    Enjoy your holiday! Travel safe. Look forward to seeing the pictures of the little one.

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NEW-CAZ 7/4/2013 1:14PM

    Happy 4th

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2WHEELEDSHARON 7/4/2013 11:00AM

    It sounds beautiful in Tennesee:) Enjoy your lovely family. Say hi to South Dakota for me! It's one of my favorite states to visit. Lots of hidden treasures. Have a great time!

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JOHAL52 7/4/2013 10:34AM

    Enjoy your trip and travel safely!
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ONEKIDSMOM 7/4/2013 9:51AM

    emoticon Happy independence day, Marsha! Hug those seldom seen relatives and enjoy your trip!

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GABY1948 7/4/2013 9:37AM

    Have a great time and just relax and enjoy!

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JOYINKY 7/4/2013 9:21AM

    Have a wonderful trip!
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LEWILL1982 7/4/2013 8:50AM

    There are definitely more hills in Tennessee than in Florida! Enjoy your trip and your family!

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DONNABRIGHT 7/4/2013 8:32AM

    Enjoy!

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COCK-ROBIN 7/4/2013 8:22AM

    Beautiful!

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SUSANNAH31 7/4/2013 8:19AM

    Have a great time with your family!

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MSLZZY 7/4/2013 8:03AM

    Where are you going in South Dakota? I'll bet the Black Hills region. The weather here is gorgeous and everything is lush and green. Much nicer than last year. Enjoy!

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More Galloway Changes

Saturday, June 29, 2013

Had a great group run this morning with my new Galloway group! The Program Director and PD Assistant have changed the groups again, so that my group ran intervals of 2.5 minutes/walk 1 minute, rather than 2:1 like last week.

Overall I had no trouble keeping up and felt good when our 6.3 mile run concluded. I did notice that on the flat ground I was usually at the front of the group, but when we came to the hills, I fell to the back. There was only one time I took an extra walk break. Truly I think I'm just a little skiddish about hills because overdoing hill work is probably what caused my mid-April injury. So I'm saying I think the speed issue may be more a head issue than a fitness issue. We ended up averaging 11:40 pace, but that included one water-potty stop, so I think that was a pretty good training run. It was 79 degrees and over 90% humidity.

I'll be out of town for the next 2 Saturday runs. I'm taking my clothes, shoes, and Garmin and plan to get those run ins myself. Hope all my SparkFriends are enjoying a healthy, active weekend!!

  
  Member Comments About This Blog Post:

FITCOFFEEMOM357 7/1/2013 12:01PM

    Great job Marsha. I did not even step foot outside this morning to run. It was raining and I went to bed too late and chose to go on the treadmill this afternoon.

Have a great rest of the day.

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AQUAGIRL08 7/1/2013 11:19AM

    Have an awesome visit with your mother!

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RUNNERRACHEL 6/30/2013 3:04PM

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FROSTY99 6/30/2013 2:54PM

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MSLZZY 6/30/2013 9:55AM

    emoticon Have a wonderful Sunday!

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NATPLUMMER 6/30/2013 8:50AM

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KANDOLAKER 6/30/2013 7:12AM

    Best wishes with your new training - and getting your head out of the program. Stay healthy!

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LRSILVER 6/30/2013 6:59AM

    Great

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NEW-CAZ 6/30/2013 3:07AM

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_LINDA 6/30/2013 1:44AM

    Wow! You are doing amazing in that heat!! Great planning for not missing your training while you are away!

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LIVE2RUN4LIFE 6/30/2013 12:40AM

    The key to running running hills in a continuous run (as opposed to hill sprints or repeats) is to keep your effort level consistent, i.e. don't push harder to maintain the pace. By keeping the effort level you will naturally slow down going up and speed up when you crest the hill. Since you aren't pushing, you won't overdo it.

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JOYINKY 6/29/2013 8:31PM

    emoticon

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COCK-ROBIN 6/29/2013 7:39PM

    You're doing great!

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COCK-ROBIN 6/29/2013 7:39PM

    You're doing great!

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ONEKIDSMOM 6/29/2013 7:37PM

    Woo-hoo! Sounds like a great group. And I know you'll get your "homework" in, too.

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GABY1948 6/29/2013 7:33PM

    GREAT news! Keep up the good work!

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WATERMELLEN 6/29/2013 7:28PM

    Good for you: this week and next weeks planning!!

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JMCADE 6/29/2013 7:12PM

    Great job!

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MEXGAL1 6/29/2013 6:59PM

    awesome!

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Mind and Heart Open

Thursday, June 27, 2013

I just read a blog that touched me greatly and taught me, too. This struggle is really, really tough for many people. You would think by now, with more than 5 decades of fighting obesity and binge eating, and currently feeling rather victorious, I would know all there is to know about battling overeating. But when I read with my mind and heart open, I find new perspectives and idea gems:

* Binge eating is not about food; it is about trying to feel better.

* The desire to binge eat comes on suddenly; physical hunger develops slowly.

* Physical hunger is satisfied by eating; emotional hunger is not satisfied by any amount of food.

Now all three of those statements seem obvious, but they were eye-opening to me when I read them. And each suggests ways to improve my relationship with food and my relationship with myself.



  
  Member Comments About This Blog Post:

CINDYW1102 6/30/2013 2:30PM

    Such a simple but wise explanation of what each of us battles daily!
Thanks for sharing! emoticon

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NEW-CAZ 6/29/2013 5:35PM

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MRSBETH99 6/29/2013 7:47AM

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GABY1948 6/28/2013 4:09PM

    I'm about your age and as long as I have battled binge eating I have NEVER quite seen it in this light either. THANK YOU so much for sharing this with us!

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FROSTY99 6/28/2013 2:20PM

    So very obvious, but we don't always want to acknowledge the obvious. Thanks for sharing.

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RUNNERRACHEL 6/28/2013 9:53AM

    emoticon emoticon for sharing those truths.

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MEXGAL1 6/28/2013 9:17AM

    oh how very true.

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MISSUSRIVERRAT 6/28/2013 7:32AM

    That first one definitely hit me. Would be helpful to think about what feeling we are trying to cope with, what feeling we are trying to create, and find a more positive way to get that good feeling.

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MSLZZY 6/28/2013 7:28AM

    That was an eye-opener. Thanks for sharing!

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BESSHAILE 6/28/2013 7:11AM

    And what a joy it is to learn new tricks. Keep on keepin' on.

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DESERTJULZ 6/28/2013 12:21AM

    We learn so much from each other.

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COCK-ROBIN 6/27/2013 11:04PM

    That is SO true! And thanks for sharing.

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JOYINKY 6/27/2013 10:17PM

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ONEKIDSMOM 6/27/2013 9:25PM

    Totally agree, with all three. As you say, they are obvious, but it took me decades to learn how true they were for ME.

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LIVE2RUN4LIFE 6/27/2013 8:59PM

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LINDA! 6/27/2013 8:39PM

    Reminders really do help me.

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TEXASFILLY 6/27/2013 8:36PM

    O yes! Very good insight indeed! It's not about the food. It's about trying to fill a void in the soul. So thankful to be free of binge eating one day at a time. *hugs* BB~ emoticon emoticon emoticon emoticon

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NATPLUMMER 6/27/2013 8:22PM

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LITTLERLINDA 6/27/2013 8:22PM

    Thank you! It's not the food that is so hard to overcome, it is all of those negative emotions. For me, it is so much easier to stuff down those emotions or fill my mouth instead of talk. That of course leads to much of my weight issues. Thanks again for the reminders! Keep going strong!

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WATERMELLEN 6/27/2013 8:16PM

    These three points are new to me too and really resonate.

I can never eat enough to feel better -- I'll only feel worse if I don't stop eating.



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MJREIMERS 6/27/2013 8:14PM

    Sometimes we need those reminders and eye openers. emoticon

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REFFIE1 6/27/2013 7:53PM

    Definitely food for thought. I always find it hard to separate real hunger from craving or emotional eating. I don't think over the years I have really listened to my hunger cues. Geneen Roth has written several books on emotional eating and they are really excellent. Thank you for sharing what you learned with us. emoticon

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Filling Breakfast

Wednesday, June 26, 2013

Something different for breakfast that is fast and really, really filling:

Quaker Oat Bran (hot) Cereal, .5 cup microwaved in 1.25 cups water for 3 minutes, stirring half way through. Top with 2 T wheat germ and 2Tground flax seeds. Can add fruit and/or nuts. Soy, almond, or skim milk is a good addition, too.

Love a filling breakfast!!

  
  Member Comments About This Blog Post:

GABY1948 6/27/2013 6:20PM

    Sounds great! Thanks!

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AQUAGIRL08 6/27/2013 5:42PM

    Sounds interesting!

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NATPLUMMER 6/27/2013 2:23PM

    Yum!

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NYARAMULA 6/27/2013 1:47AM

    Sounds great, thanks for sharing.

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MSLZZY 6/26/2013 11:54PM

    Sounds delicious. I think I will be trying this as soon as I buy the oat bran.

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COCK-ROBIN 6/26/2013 11:05PM

    Yum!

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WATERMELLEN 6/26/2013 10:46PM

    This sounds just terrific. I'll have to try it!

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RUNNERRACHEL 6/26/2013 10:29PM

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TEXASFILLY 6/26/2013 9:40PM

    Mmmm~ 'n there's something comforting about warm food in your tummy. Thanks for sharing~ *hugs* BB~ emoticon

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DONNABRIGHT 6/26/2013 9:40PM

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_LINDA 6/26/2013 9:14PM

    Always loved oats for breakfast! Enjoy! Sprinkle with blueberries for an antioxidant fruit boost!

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LALMEIDA 6/26/2013 8:36PM

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A Couple More Things Jeff Galloway Said

Tuesday, June 25, 2013

Jeff Galloway said in his presentation a couple weeks ago that if you are unable to complete half or full marathon training as written (illness, emergency, life, etc.), that when you start training again you should walk the full scheduled amount, but just run-walk-run the amount of your last workout. In his example, you had run-walked-run 4 miles (after warm up) but then missed two weeks. The scheduled workout for the date is 7 miles. He suggested you warm up and run-walk-run 4 miles and then walk the additional 3 miles and consider yourself back on plan. I hope I never have to use this technique, but it seems like a sensible way to restart.

He also said that there are two ways to approach hilly race courses. One is to train for hills and the second way is not to train for hills. He suggested that if you don't train for them, you simply walk more on the hills. He even commented that he knows people who have achieved a personal record by walking more on the hills and running more on the flat areas. Because I believe my injury was related to overdoing hills, I'm glad to know this option. Perhaps something in between, like a little hill training and a little more walking on the hilly parts, ought to work. The Lakeland half marathon I signed up for on November 9th has a hillier course than I had hoped.

Although I'm not planning to run in Denver, I thought it was interesting that Jeff Galloway said that people who run in our heat and humidity usually don't have trouble running in altitude. He said that the effect of altitude on the body, although not exactly the same, is similar to running in our climate.

My half marathon training has just started, but is going well. The Galloway program I am following has a lot of cushion. It could be done in about 3 months, but we are starting 5 months out. I ran one half marathon last year; plan to run three of them in the next 9 months. Looking forward to them!!!



  
  Member Comments About This Blog Post:

TERESA159 6/28/2013 12:06AM

    More power to ya! I cannot even imagine running a half marathon. Jeff G does know what he's talking about. You are rocking the running thing!

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AQUAGIRL08 6/27/2013 5:42PM

    Sounds like great advice from someone who knows what he is doing. You will do a great job, there is no doubt in my mind!

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DELPHYNE 6/27/2013 9:34AM

    That is great advice. Thank you!

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FLGIRL1234 6/26/2013 6:42PM

    Wish I would have known about how to start back up after a couple weeks off last month. I am currently training for my first half right now (Rock N Roll Chicago 7/21) and when I got to the week where I needed to do 9 miles, I did and then got really sick for two weeks with a horrible hacking cough. I was completely freaking out about the training. I wasn't sure what to do when I picked it back up (by the way I am using the Jeff Galloway method too) so I felt it out and just picked up with the training (maybe not the smartest decision but I did the 12 miles perfectly that week). It was a little hard especially coming off from illness but I am glad I feel like I didn't miss a beat.

Also, Living and training in Florida I hope that the humidity and heat runs will help me in Chicago next month. Who knows.

Comment edited on: 6/26/2013 6:42:58 PM

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MEXGAL1 6/26/2013 6:08PM

    Miss Marsha, so glad you found this program as it sounds like such great advice.
Cheers
Sallie

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NATPLUMMER 6/26/2013 11:59AM

    Solid advice.
I am planning to do some running in Denver in August...I guess we'll see how that goes ;-)

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GABY1948 6/26/2013 7:43AM

    You are doing GREAT! So glad things are getting back on track for you. I never realized that running is such a science!

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MSLZZY 6/25/2013 11:24PM

    You are going in to this prepared and ahead of schedule. Let's hope nothing derails you. You have worked hard for this.

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URSALILAH 6/25/2013 9:42PM

    Great info about hills. Thanks for sharing!

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COCK-ROBIN 6/25/2013 9:32PM

    Wonderful!

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WATERMELLEN 6/25/2013 9:28PM

    Sounds both sensible AND ambitious!!

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RUNNERRACHEL 6/25/2013 9:02PM

    emoticon emoticon emoticon emoticon emoticon emoticon

Thank you for sharing this information! I have wondered what to do if training got interrupted.

I am training for a half marathon in November. Starting at week 1 last week following Jeff Galloway's training plan. My dad is also training for this race--his first half marathon--and following Jeff Galloway. So good to hear this information. Also, training for hills is interesting. I suffered a lot of injuries in the past and I know that I messed up my knees in 2 very hilly races that I pushed myself to run (had done hill training but it may have been smarter to just walk them).

Thank you for sharing!! emoticon emoticon emoticon

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_LINDA 6/25/2013 9:01PM

    That is very interesting about training after an injury that you start back where you left off. I wouldn't have thought that very wise.. Much common sense about dealing with hills. They make such a huge difference. I always feel it when I go to my Mom's and have to deal with the steep hills up and down the riverbank after being so used to the flats where I live.
Both the heat and the heights would get to me as I live at sea level and its a moderate climate tending toward cool here. Its a great country to be motivated to workout to keep warm though ;) I really don't know how anyone can run at high heat and humidity. You certainly have my great respect!! You are just awesomesauce!!

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ONEKIDSMOM 6/25/2013 8:22PM

    Ambitious we are, yesssss!? I've got three planned, two back to back... and that silly mandatory OT. Whatever... I will not give up being active. No... matter... what! Nor shall you!

Recover, rest, run-walk-run! Gooooo, team! emoticon

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LIVE2RUN4LIFE 6/25/2013 8:17PM

    Well, I'm not so sure about the altitude comment. The one marathon that I had big trouble with was Ogden (Utah), which starts at 5,000 feet or so. I didn't think the altitude would affect me, but it sure did. (and I had definitely been training in the Texas heat).

We go to Santa Fe every summer for a week (7,000+ feet). I definitely have to take it easy for several days. Drinking lots and lots of water helps.

Oh, and I got a terrible sunburn in Ogden.
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I hope that the problems you had with "too much, too soon" with the hill repeats don't make you swear them off entirely. Done properly, there's nothing better for you.

Comment edited on: 6/25/2013 8:18:58 PM

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