SLENDERELLA61   165,312
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SLENDERELLA61's Recent Blog Entries

Training for the Local Half Marathon

Sunday, September 08, 2013

With all the encouragement of my SparkFriends, I will attempt to get up at 3:50 AM tomorrow morning and get to a 4:40 run starting at the golf course. I'll be running with the pace setter and a group of us that hope to make a half marathon in 2 hours and 30 minutes on a fairly hilly course for Florida with more than optimal heat expected.

So, for the next 8 weeks I'll have my usual Saturday alternating long runs and speed work and Monday middle-of-the-night group runs. On Wednesdays or Thursdays I am to run-walk in a 3 minute:1minute ratio with a run pace of 10:15/mile (5.85 mph) and a walk pace of 17min/mile (3.75 mph). I think that is very do-able and I love having this specific training plan.

I expect to be the oldest person in this group, but I will find out tomorrow. Either way works for me, whether there is someone my age to relate to or if I'm the master runner. It is a joy to be this fit at this age!! Who would have ever dreamed it - 10 or 20 or 30 or 40 or 50 years ago when I was such a couch potato??!?

  
  Member Comments About This Blog Post:

TXPATRIOT 9/9/2013 12:13AM

    emoticon Way to go!

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WATERMELLEN 9/8/2013 8:06PM

    Age is irrelevant, it's fitness that counts . . . and you've got that so you'll fit in anywhere!!

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MARGARITTM 9/8/2013 7:27PM

    I hate getting up - but this should be worth it. ...... don't even think about the ages of your group - who cares you can certainly hold your own.


Thank goodness you are healthy enough to do this !!!!!

Save me some water at the finish line!

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MSLZZY 9/8/2013 7:08PM

    emoticon You go, girl!

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NATPLUMMER 9/8/2013 5:32PM

    Nice!

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ONEKIDSMOM 9/8/2013 4:45PM

    Good luck! You will do great, AND you'll fit in, whatever your age.

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LIVE2RUN4LIFE 9/8/2013 12:38PM

    I've never tried to control the pace of the individual run / walk segments, just the average pace. I'll just give you my experience, for what it is worth. What has always worked best for me is to find (and use) the pace that allows me to run relaxed (speed work is perhaps the exception, but not as much as you might think). Trying to control pace as precisely as you will be just invites you to tense up, which is will wear you out quickly and slow you down more than you might expect. You would be surprised as how slow I am in my walk segment. It's about recovery and being ready to run faster when I am running. The very few seconds you might gain by walking so fast you could lose very quickly if you aren't recovered before you start running. Average speed is affected most by how fast you can sustain comfortably (from start to finish) during the run segments, not by the few seconds you might lose by walking a 20 min vs a 17 min pace during your one minute walk.

Instead of spending the whole run staring at your watch to manage pace, pay attention to how you are feeling as you run and find the pace that FEELS the best. To do otherwise means you will be forcing the pace, not running easy. These mid week runs should be easy runs. Just my humble (very humble) opinion.

Comment edited on: 9/8/2013 12:43:06 PM

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PMFISH 9/8/2013 12:35PM

    Way to go lady!!! My money is on you!

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GABY1948 9/8/2013 12:30PM

    I KNOW you can do it! It's not even an IF....you are inspiring ALL age groups! emoticon

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_LINDA 9/8/2013 11:21AM

    3:50 am, midnight runs, wow, this is going to wreak havoc with your sleeping patterns! Hope you can cope with that and still get enough sleep to get adequate rest and recovery.
Enjoy your new challenge, I am sure you will rock it! Age is just a number. You are only old as you think you are. Diane proved to us anything is possible when you set your mind to it!
You go girl!

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RUNNERRACHEL 9/8/2013 11:10AM

    emoticon job!

Keep up your training. It's working so well! emoticon

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AQUAGIRL08 9/8/2013 10:59AM

    I like the sound of you being a "Master Runner" !!! You've done an amazing job, Marsha! Keep up the good work!

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JOYINKY 9/8/2013 10:15AM

    You're ageless! emoticon

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BUSYGRANNY5 9/8/2013 10:05AM

    Go! Go! Go!!! Keep on keeping on!!!!

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COCK-ROBIN 9/8/2013 9:56AM

    Wonderful!

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ONMYMEDS 9/8/2013 9:50AM

    You are a star!! And it IS a joy to be fit at our age. Keep up the great work.

As me and sparkfriend BOILHAM always say to each other,

!!Geezers rule!!

emoticon

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ELRIDDICK 9/8/2013 9:40AM

  Thanks for sharing

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Good Run Today and Early Invitation

Saturday, September 07, 2013

This morning I ran 6 half-mile (800') repeats with my pace group. I didn't push very hard and thoroughly enjoyed the run. My last 800 I ran in 4 minutes and 30 seconds, just 8 seconds slower than the fourth and last one I ran two weeks ago. I'm in a slower group, but not slowing down much. I think it is okay. I don't feel like I stressed my slightly injured glute today.

I have been invited to training runs with the woman who will be the 2 hour and 30 minute pacer for the inaugural Lakeland Half Marathon on November 9th. I think I should do it! The downside is she has to be done by 6am to commute to her office. She starts at 4:40am. I can do it! Yawn. I can do it!! The next run is Monday. Yes, I can do it!!

  
  Member Comments About This Blog Post:

IAMWINNING 9/8/2013 8:35PM

    emoticon I'm cheering for you. Of course, I won't be up (and hopefully not even awake) at 4:30, but hey, whatever floats your boat. : D I'm glad you enjoyed yesterday's run.

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AQUAGIRL08 9/8/2013 11:00AM

    Wow! That is what I'd call an early run! You can do it!

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_LINDA 9/8/2013 1:59AM

    You sure can do it Marsha!! Beats the heat too! You go girl!

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WATERMELLEN 9/7/2013 10:20PM

    It's early early -- but you'll probably enjoy it!!

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MSLZZY 9/7/2013 10:07PM

    JUST DO IT! Need you ask?LOL!

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MARINEMAMA 9/7/2013 7:14PM

    emoticon

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FROSTY99 9/7/2013 5:36PM

    emoticon Better to run early anyhow before it gets hot!

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MJREIMERS 9/7/2013 5:31PM

    You definitely can do it!

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JOYINKY 9/7/2013 3:45PM

    emoticon

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GABY1948 9/7/2013 3:44PM

    emoticon emoticon emoticon I believe you CAN do it but I also believe you won't let your leg be hurt...so if you feel you can do it so do I!

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ONEKIDSMOM 9/7/2013 3:27PM

    How exciting! You definitely SHOULD... and you definitely CAN. Go, Marsha, go!

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NATPLUMMER 9/7/2013 3:22PM

    emoticon

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COCK-ROBIN 9/7/2013 3:14PM

    Wonderful!

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Brief Comment about Protein

Friday, September 06, 2013

For a couple weeks I have tried eating about 100 grams of protein daily instead of my usual 60 grams. I find I am less hungry and sticking to my food plan is easier.

  
  Member Comments About This Blog Post:

CINDYW1102 9/8/2013 10:13AM

    I've wondered if I should up my protein, because I too find it hard to stick to an eating plan sometimes. I will try this - thanks for sharing! emoticon

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WATERMELLEN 9/7/2013 10:20PM

    I'm chronically short of protein too: gotta be more conscious of getting enough.

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JUNEPA 9/7/2013 6:59PM

    Protein helps me manage my appetite too , especially in conjunction with carbs I need for energy. I try not to eat a carb without a protein.

What kind of protein are you eating?

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NEVERMIND2010 9/7/2013 4:52AM

    Thanks for sharing!

I find that eating plenty of protein helps me avoid those monthly cravings, as well...

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JOYINKY 9/6/2013 11:06PM

    emoticon emoticon

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AQUAGIRL08 9/6/2013 8:28PM

    I'm doing something similar. It really helps the hunger because protein digests more slowly! Great minds think alike! emoticon

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_LINDA 9/6/2013 8:05PM

    emoticon
I am always careful to get enough protein with each meal otherwise I would feel really hungry later on as a vegetarian diet isn't that filling. It was one of the first lessons I learned with Sparkpeople! Getting those nutrient ratios right always was a challenge! It was the fat I had the most trouble with, never had enough because I was still in that everything had to be no fat mode. You need enough of it too to ward off the hunger feelings.
Keep up the great work!!

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ONEKIDSMOM 9/6/2013 7:51PM

    Sticking this one in my "thinker" for a bit...

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FROSTY99 9/6/2013 3:59PM

    Thanks for sharing this

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STRONGERLEANER 9/6/2013 2:01PM

    What a great discovery!

We so often look at changing our calorie content but it seems especially smart to look at our nutrient distribution as well!

Thanks for sharing this!

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PMFISH 9/6/2013 1:35PM

    Sounds like a plan! Thanks for sharing.

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RUNNERRACHEL 9/6/2013 1:24PM

    emoticon

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KLONG8 9/6/2013 12:48PM

    Oooh, a science project! Thanks for doing the study and posting your results. That makes sense and I'm going to try to build on that.

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NATPLUMMER 9/6/2013 12:20PM

    Nice!

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MSLZZY 9/6/2013 12:03PM

    I think I better look into doing that. I find myself short at the end of the day.

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DEEGANA 9/6/2013 12:03PM

    This is a great idea....Thanks for the tip I am going to increase my protein as well. emoticon

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Home Blessings and Exercise

Thursday, September 05, 2013

The really good news is that I like coming home now. Yes, I do. For months, no, for years, I entered my house with varying amounts of distress. It was often really good to be greeted by the dog, who didn't mind if we lived in chaos. And family was pretty tolerant of mess and contributed regularly, too. But I often stepped into my house with a cloud of failure hanging over me. Just seemed like the house had gotten away from me. Oh, sure, there were times I made islands of order and cleanliness. There were times company was coming and I did the mad scramble cleaning and fake orderliness.

But now, less than 2 months after meeting the Flylady, I am happy to step into my house. I feel much less burdened. Decluttering is very freeing. Is my house perfect? Oh, definitely not. Am I making progress? Definitely. And by me just being happy with our house, hubby has been influenced to create some order, too.

One thing I've discovered as I have developed my Flylady routines is that I am incredibly distractible. And I didn't know that about me. For years I worked, and followed time management principles and managed TO DO lists. I thought I was pretty disciplined in my work habits. But at home I flitted around the house, going to dust the end table I see a pillow that needs to be sewn and on the way to get the needle and thread I find trash that needs to be thrown away and then I see the trash needs to go out to the dumpster and then I see weeds around the dumpster and I may or may not get the end table dusted and the pillow sewn -- and that was without the phone ringing or the kids needing something. I am getting better and better at being able to focus for 10 minutes on one room or one project. Flylady's trick of setting a timer for 5 minute and 10 minute and 15 minute "missions" is really helping me to stay on task and accomplish more.

My new hobby is house cleaning, or as Flylady calls it, blessing the house. When I felt like I was behind and struggling there was no joy in it. Now that I'm on top of things -- and confident that if there is something that needs to be done, the daily routines or zone cleaning will get it soon enough -- it feels good to maintain an orderly and clean home. As Flylady says, "You are not behind. Jump in where you are!"

Now how does all this relate to SparkPeople fitness and goal achievement? Perhaps more than you think. To accomplish anything you have to have enough focus to stay on task sufficient time to achieve it. Losing and maintaining weight takes time - time to plan, time to track, time to grocery shop, time to cook, time to exercise, time to read and learn what to do. Right now I'm coaching someone going through The Beck Diet Solution and today is her Day 9, Create Time and Energy. Beck has you set priorities in your life and look for things to cut back on in order to have sufficient time to lose weight. Good idea. Then she has you develop a schedule for all the necessary activities.

I had struggled with a bad attitude about housework for many years. When I got serious about losing weight I really expanded my exercise time. (First it was half hour 5 days a week, then went to one hour 6 days a week.) And often I took what had been my housecleaning time to do so. I indulged myself. I really enjoyed the exercise more than the cleaning anyway. I'm not sorry I did it. It worked for me. I lost the weight (80+ pounds) and I've kept it off (4.5 years). But if I had to do it again, or I was making a recommendation to someone, I'd say for 2-6 months it might be a good strategy, but don't let your house get as bad as mine was!! Check out Flylady and learn how to maximize your home blessing time. I bet you will find, like I have, that you do have enough time to exercise and to bless your house enough that you are really comfortable in it. It is great to open up the front door and be totally glad to enter!!

  
  Member Comments About This Blog Post:

AQUAGIRL08 9/6/2013 8:14PM

    I agree! Cleaning up your personal space frees you up to work on yourself and your needs. It can also make fixing meals a pleasurable time. I've found that if I start with the bedroom closet and bathroom and work outward, it has the greatest effect overall. I also have a rule that the kitchen is completely cleaned up before I go to bed every night. Who likes waking up in the morning and going into a kitchen that is a mess? My only issue is that in Florida, the houses don't have enough storage space. I would like to have a better space for my books and crafts.

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MSLZZY 9/6/2013 10:36AM

    I really should try this and will, when life settles down.
This will be my goal for the weekend! HUGS!

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CHANGINGHORSES 9/6/2013 10:19AM

    That is great! I heard of Flylady years ago but never did anything with it. I guess that I am still in the selfish I'd rather exercise mode. My house really isn't too bad though, but it could use a little more attention. I will check it out again. I also think the timer is a wonderful tool!

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_LINDA 9/6/2013 2:17AM

    That is so awesome to fix a sore point of your life that has probably nagged you at the back of your mind. Setting goals really does work. I am guilty of doing the exact same thing. Setting out to do one task and spotting something else. Then I flit from one thing to another only getting things partially done and creating a big pile of to do projects half done :( I really do need to organize my club work and my housework. Probably part of the reason I derailed as the bad was influencing the good :(
Here is to decluttering and finishing one task, one step at a time.


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TXPATRIOT 9/5/2013 11:43PM

    Blessing the house...love that!!

Thanks for sharing this blog!

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COCK-ROBIN 9/5/2013 11:25PM

    Wonderful!

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RUNNERRACHEL 9/5/2013 8:51PM

    emoticon for sharing about the Flylady! I have been the same way about cleaning. Distracted. Overwhelmed. Negative attitude. I'd rather exercise for sure!

I like the idea of 5, 10, or 15 minute "missions."

Thank you for the great tips.

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GABY1948 9/5/2013 8:43PM

    emoticon emoticon and I agree totally with you...it has a lot to do with spark! I am so happy for you, Marsha...I am at the opposite end of the spectrum...overly neat and tidy which is just as encumbering...so you might say we are "meeting each other in the middle" emoticon emoticon

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PMFISH 9/5/2013 8:05PM

    emoticon emoticon

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JOYINKY 9/5/2013 8:00PM

    emoticon

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MJREIMERS 9/5/2013 7:41PM

    It's great when we see "improvements all the way around" in life! Good habits can and will transfer over. I'm glad that your house is now a place of relaxation instead of stress. You deserve to relax and enjoy your home.

Keep it up!

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NATPLUMMER 9/5/2013 7:34PM

    emoticon

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ONEKIDSMOM 9/5/2013 7:28PM

    You are worthy of having a blessed home! Well written and a great connection between TWO forms of successful improvement of life.

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LEXONE 9/5/2013 7:04PM

    Awesome...I found the FlyLady website several years ago and still do routines and have nothing else of my own to declutter. So wish my husband could downsize his belongs..maybe one day!

It's wonderful your combining that with loosing weight and changing your life style. Her system is life changing that's for sure.

emoticon emoticon emoticon

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SLIMLILA 9/5/2013 6:51PM

    Hey Marsha,
awesome blog... Why didn't I hear about this years and years ago? I did check out Flylady, but guess I never thought I had the time to get into it, this is the 3rd reference to it that I've seen in about a week... Think that's a coincidence?

With this very powerful testimony, I better get right over there.... and what was wrong with how you used to do things, I thought it sounded pretty "normal" to me....
emoticon

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Find a Way

Wednesday, September 04, 2013

Diana Nyad's swim has touched me in a personal way more than any items in the news in years. Because we're the same age. Because I did distance swimming as a teen. Because I remember her previous attempts. Because I struggle to swim now days -- just can't seem to get comfortable breathing. Because she didn't give up. Because she found a way.

And count on SparkPeople to highlight her accomplishment in a very powerful format. If you haven't read this Spark article, with a 5 minute video clip of her sharing her motivating story, I highly recommend it:

www.sparkcoach.com/coach/coach_frame
set.asp


Her mantra of "Find a Way" challenges me. Yes, I have two half marathons coming up and I'm toying with going for a qualifying time for National Senior Games 5K -- if I can overcome recurring minor glute injury. I'm maintaining an 80 pound weight loss and trying very gradually to get down another couple pounds. But is that enough? Diana Nyad went back and picked up a goal from many, many years ago and then found a way to achieve it. Are there any old dreams I could turn into goals now? Do you have any unfinished dreams and uncompleted challenges?

  
  Member Comments About This Blog Post:

AQUAGIRL08 9/6/2013 8:05PM

    I dream of being able to visit some places in the US before my time is up. Hopefully that dream will come to fruition in the next few years!

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CHANGINGHORSES 9/6/2013 10:28AM

    Woohoo! Find a way and never give up!
Running my first half on Sunday and it is Gals like you and Diana that inspire me!

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RUNNERRACHEL 9/5/2013 4:15PM

    Very inspiring. emoticon thanks for sharing!

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BESTSUSIEYET 9/4/2013 11:29PM

    YOU inspire me, Marsha ... With no TV, celebrity, etc. just faithfully pursuing being the BEST YOU you can be! Keep up the good work and enjoy the progress!

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COCK-ROBIN 9/4/2013 10:45PM

    Wonderful!

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ONEKIDSMOM 9/4/2013 9:59PM

    Of course being so close to your age myself, I remember Diana as an Olympic champion when I was in high school, and ALL of her attempts at this swim. She has long been an inspiration. I just know you'll find a challenge that works for YOU, to pull you onward and keep your eyes smiling with the rest of you.

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PMFISH 9/4/2013 4:07PM

    I know what ever you decide you want to do, you will be able to accomplish it. You have a great spirit and it shows!

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GABY1948 9/4/2013 2:59PM

    emoticon blog! I can't wait to see you accomplish and "old unfinished dream! I know you can do it!

I don't have any myself...I'm just really happy where I am today because where I came from wasn't so great. And I have been on track for quite some time now so I guess I sit back and live my dreams through you! And I LIKE it that way!

Have a GREAT evening, Marsha!

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MSLZZY 9/4/2013 2:35PM

    Lots of food for thought so it is time to put the thinking cap on! Thanks for sharing!

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GOLFGMA 9/4/2013 1:37PM

    It goes to say "Never give up". We hear this all the time from people who have had great accomplishments. emoticon

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NATPLUMMER 9/4/2013 11:09AM

    emoticon

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TRAVELGRRL 9/4/2013 10:05AM

    Yes, how motivating is SHE!?!

Great question -- DO we have any unfinished dreams we could tackle now? The truth is most people use their age as a way to excuse themselves from pursuing their dreams.

I often feel like I'm living my second childhood because we are doing so many active things, way more than I ever did in my FIRST childhood and youth. People are amazed at all the things we do -- like we're just supposed to sit home, watch TV and age in place. This truly is the best time of my life in sooo many ways.

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MIRAGE727 9/4/2013 9:38AM

    You know me, Marsha! I'm always looking for the next challenge! This year I did a Duathlon at 62 & a Triathlon at 63. I'm looking at mastering my Tri swim leg and aiming for a PB at the TriRock Clearwater Triathlon.
emoticon
My sis & I were on a Swim Team throughout high school. We've followed Diana's triumphs since the 70s. Now, more that ever, she inspires me.
She's 19 months older than me!
emoticon
For me, the fun of it all is finding another challenge which just keeps me in the lifestyle!!
emoticon


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