SLENDERELLA61   152,277
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SLENDERELLA61's Recent Blog Entries

The Way to Run Faster is to Run Faster!!

Saturday, December 21, 2013

This morn I ran a 4:01 half mile per my Garmin, breaking my previous measured best of 4:22. I'm still getting fitter and faster! I kind of laugh at me trying to beat 4 minutes. When I was growing up I remember all the hype about beating the 4 minute mile. For me it's the 4 minute half mile!

Next I'll try to keep that pace for .75 miles. So according to what I've read the way to get faster for races is to train running faster in shorter distances. And train the longer distances at a slower pace so the recovery isn't too arduous that you can do it again soon. I'll soon work up to one mile repeats and then 1.5 miles before my March 8th race. Training smart and staying healthy are priorities just below maintaining my weight and staying healthy.

I just love being a fit old lady! Thanks, SparkPeople. I'd have never done it without you!!

  
  Member Comments About This Blog Post:

LEWILL1982 12/27/2013 11:27AM

    I'm just catching up and I'm late to the party, but yes, to get faster, it's important to add intervals and sprints into your work outs. After my last HM, I made it a goal to get out there and run sprints/intervals one day per week, along with my regular running schedule. I don't know if it's helped yet, but it's becoming easier to breathe and my recovery is improving, so that's something. Good luck!

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_LINDA 12/23/2013 9:55AM

    Sounds amazing to me! New heights of fitness indeed! Love to read how you improve yourself!
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GABY1948 12/22/2013 2:46PM

    Agreed....isn't it funny how everything now is praise when I see someone being healthy...out walking or running no matter their size.

You are doing SO emoticon and I thank you for including all of us with you! Have a wonderful Sunday!

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AQUAGIRL08 12/22/2013 2:28PM

    Old lady you are not! You are beautiful and fit. And. Ageless!

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MEXGAL1 12/22/2013 10:04AM

    woo hoo! Here's to fit old ladies. I feel fairly fit as well with my health under control and my 4 miles per day.
Happy Holidays Marsha
Sallie

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MSLZZY 12/22/2013 8:12AM

    emoticon emoticon

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STRIVERONE 12/21/2013 11:00PM

    I think there is a sub-eight minute mile on your 2014 calendar.

Comment edited on: 12/21/2013 11:00:33 PM

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JOYINKY 12/21/2013 9:27PM

    Yes, turning back that clock is fun! Both literally, life is better and the reactions of other people is fun too. You are timeless!

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NATPLUMMER 12/21/2013 7:36PM

    emoticon

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FROSTY99 12/21/2013 7:02PM

    emoticon

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GEMLADYONE 12/21/2013 6:43PM

    It's amazing what our bodies can do when we care for them...I'm not as fast as you but am also getting faster. Mainly I'm getting stronger and feeling better...so glad I started running and got serious about SP again! emoticon

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BOOKAPHILE 12/21/2013 6:19PM

    There's so much more science to this than I ever imagined! I admire you for digging in and sifting through to find what will help you achieve your goals!

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MANDELOVICH 12/21/2013 5:24PM

    You are fit but not old at all. Amazing!

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CELIAMINER 12/21/2013 4:53PM

    Let me know when you get old...you're certainly not there yet. Keep running!

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NEW-CAZ 12/21/2013 3:30PM

    OLd? You? NEVER! Sprng chicken and a very fit one at that emoticon emoticon

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HARROWJET 12/21/2013 3:23PM

    Your 'fitness' will help keep you from getting old emoticon

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WATERMELLEN 12/21/2013 1:26PM

    Fit, yes. Old, never!! Just not happening!!

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LIVE2RUN4LIFE 12/21/2013 12:54PM

    It's true that you get faster by running faster, but more accurate to say that you get faster by recovering from running faster. That's where the physical changes occur that make you stronger and hence more fatigue resistant, less injury prone and able to cover more ground with each stride.

The typical speed work for short races like a 5k is 400 meter repeats with 400 meter recoveries. This shorter repeat allows you to really push the pace while the recovery period reduces overall cost. Part of the reason to run the faster pace that these allow is to adapt your body to the build up of lactic acid and also to teach the brain how to coordinate the faster pace efficiently. Short repeats accomplish both of these things.

But you get faster in the period in between workouts, especially if you optimize recovery by allowing sufficient time between hard workouts, getting plenty of sleep and eating enough to fuel recovery as well as everyday activities.

Strong glutes / hips serve you well at faster paces. I hope you will also do some hill sprints.
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Comment edited on: 12/21/2013 1:02:19 PM

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Running Thoughts

Wednesday, December 18, 2013

Today I did some speed work, starting to get ready for the Senior Games 5K on March 8th. I did a good walking warm up and then ran a half mile at 11 minute pace, walked a bit and ran a half mile at 9 minute pace, walked, and did another half at 8:45 pace, walked, did a half at 11 minute pace, and then did a long walking cool down. I hope to speed it up quite a bit from there, but I felt like that was a good start to my 5K season!!

My Senior Games 5K History:
March 2011 - 31:19 (my first race ever)! bronze medal
March 2012 -30:23 silver medal
March 2013 - 29:02 gold medal

My Senior Games Goal: to qualify for National Senior Games 5K; 28:09 or better is the expected qualifying time. I have run under that time once. We'll see what happens!

  
  Member Comments About This Blog Post:

AQUAGIRL08 12/22/2013 2:26PM

    Great! emoticon

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TIME2BLOOM4ME 12/20/2013 8:22PM

    emoticon

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MEXGAL1 12/20/2013 10:33AM

    Marsha, best of luck to you!
You can do it. I just know you can.
Happy Holidays
Sallie

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STRIVERONE 12/19/2013 12:18PM

    I think that's a pretty good start too, and a predictor that you'll have no problem qualifying for the nationals.

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IFDEEVARUNS2 12/19/2013 10:06AM

    Good luck! Well, luck has nothing to do with it. As hard as you work, I know you'll do it. emoticon

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MSLZZY 12/19/2013 9:15AM

    emoticon emoticon emoticon

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POSITIVE41 12/19/2013 5:56AM

    Impressive - great job!

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_LINDA 12/18/2013 10:51PM

    You can do it! After the long races you have run, a 5 km must seem like a beginners race to you now!
emoticon emoticon
PS
Congrats on getting your maintainer blog recognized!! Way to go!

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JOYINKY 12/18/2013 8:55PM

    emoticon

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RUN4FOOD 12/18/2013 8:26PM

    Your running is quite impressive, very strong.
Best of luck to you in qualifying for Nationals.

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JACKIE542 12/18/2013 8:19PM

    Very inspiring, bet it will happen. emoticon

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HARROWJET 12/18/2013 8:15PM

    You have an impressive history. emoticon



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ONEKIDSMOM 12/18/2013 7:35PM

    Rooting for you, Speed Sparkler!

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BOOKAPHILE 12/18/2013 5:37PM

    You're always improving and stretching yourself. Go, Martha, Go! I can't wait to hear that you made it.

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GABY1948 12/18/2013 5:35PM

    I can't wait to see what happens on this, Marahs! emoticon I'm with you!!!

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KELLIEBEAN 12/18/2013 4:00PM

    Great history. I'm excited to see what unfolds for you in 2014!

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NATPLUMMER 12/18/2013 3:36PM

    At the rate you've been going, I see no reason why you wouldn't get a qualifying time in 2014.

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WATERMELLEN 12/18/2013 2:54PM

    I'm pretty sure you'll make it happen!!

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Voted Popular Blog Post: View All Popular Posts

A Maintainer Who Runs; A Runner Who Maintains

Monday, December 16, 2013

Am I a person maintaining a large weight loss who does a little running? Or am I a runner who does a little weight management?

Actually, neither effort is little. They both take determination and consistency.

But I know my priorities. Weight management/maintenance as part of my overall health comes first. If I had to quit running to be healthier, I would.

Luckily running is part of my health and wellness efforts. That I enjoy running is a plus. That I've made many running friends is another plus. That I, a couch potato for decades, am competitive and can win some age group bling is a total hoot! I love it!! But I would run if there was never another award in my future. And if I have to sacrifice performance in order to cut calories from time to time, well, that's okay, too.

  
  Member Comments About This Blog Post:

DESERTJULZ 12/25/2013 9:06PM

    I am learning to love running. :D Hiking is still my cardio of choice, though I am now able to sub in some running days as well.

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GEMLADYONE 12/22/2013 9:30AM

    Glad it's working and you're having fun!

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CELIAMINER 12/21/2013 4:48PM

    Love the inspiration you provide!

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-SHOREIDO- 12/21/2013 9:48AM

    emoticon Your on the right path and we sparkers notice emoticon

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JCERNEK 12/20/2013 8:40PM

    emoticon

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GLORIAMAJDI 12/20/2013 11:29AM

    I am a new runner and it makes me happy to read your blogs about running. You inspire me!

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JSTETSER 12/20/2013 11:10AM

    emoticon

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KANOE10 12/20/2013 8:46AM

    emoticon You are doing a great job of maintaining your weight and have turned into an athlete. You are very inspirational.

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MBTEPP 12/19/2013 12:29PM

    VERY emoticon

LOVE "can win some age group bling" emoticon

Run to live, or Live to run emoticon

Either way, I am there with you!

emoticon

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SPARKLINGME176 12/19/2013 10:13AM

    Wonderful! You are SO inspiring, still! emoticon

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AALLEY2 12/19/2013 9:31AM

    emoticon job! You have a life full of investments! You go girl! emoticon

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MOMMY445 12/19/2013 8:43AM

    so well said!

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JULENA1 12/19/2013 8:39AM

    You're doing a great job! emoticon

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TORTISE110 12/19/2013 6:36AM

    You blog made me say out loud - well she has certainly hit her stride!!!! I can hear your confidence and grit in the blog. Congratulations for all you have accomplished and for the routine you have established!

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BESSHAILE 12/19/2013 6:34AM

    What you sound like to me is a woman with very strong mental health - and a pretty durn healthy body too. emoticon

P. S. Love those fairy wings.

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CHANGINGHORSES 12/19/2013 6:05AM

    You obviously have the balance. "Calories in vs. calories out" You have the key! (and the bling!)
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NEW-CAZ 12/19/2013 2:33AM

    emoticon emoticon

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MJREIMERS 12/18/2013 10:53PM

    emoticon and emoticon ! Health definitely has to come first. You have your priorities straight and what a great reminder to the rest of us.

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PEZMOM1 12/18/2013 10:24PM

    emoticon

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SUSIEMT 12/18/2013 10:00PM

    Woo Hoo to you!! Keep up the great job!

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CAROLISCIOUS 12/18/2013 9:55PM

    Inspirational!

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LOGOULD 12/18/2013 9:36PM

    Still trying to achieve the balance you have, but making progress daily.

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MOONCHILD8 12/18/2013 8:52PM

    emoticon emoticon emoticon Linda from bean town

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HOLLYM48 12/18/2013 7:53PM

    emoticon emoticon emoticon
Just goes to show that we are only as old as we tell ourselves we are. We are capable of anything no matter our age. Way to go on becoming a runner and continuing to be a runner..you are an inspiration!

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AMARILYNH 12/18/2013 7:40PM

    Health is definitely the BEST benefit of weight loss! emoticon emoticon

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ONEKIDSMOM 12/18/2013 7:34PM

    Totally agree... health is at the top of the list! Don't know how I missed this on Monday!

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SUNNYBEACHGIRL 12/18/2013 7:32PM

    What a great way to be active and healthy.

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BURGUNDYBABE 12/17/2013 4:24PM

    emoticon emoticon

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LCERVERA 12/17/2013 11:42AM

    Awesome! And I love your butterfly pic!! emoticon

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AQUAGIRL08 12/17/2013 10:31AM

    emoticon emoticon

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MEXGAL1 12/17/2013 10:28AM

    Well said. I love that you love running.
Awesome.
Have a terrific day
Sallie

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MWWENSIN 12/17/2013 8:41AM

    Regardless of whether you run it is important to exercise and watch your diet. Studies have shown both diet and activity are important.

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BOOKAPHILE 12/17/2013 1:11AM

    Good attitude! Good health, too!

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_LINDA 12/17/2013 12:22AM

    That is an all around healthier attitude to have! Which is why you are such a success at whatever you choose to do!!
Spark On Marsha!!

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PMFISH 12/16/2013 11:41PM

    emoticon

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JOYINKY 12/16/2013 9:29PM

    It's all good! Enjoy!

"Actually, neither effort is little. They both take determination and consistency."
emoticon emoticon emoticon

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RUN4FOOD 12/16/2013 8:31PM

    Sounds like you have your priorities straight.

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2WHEELEDSHARON 12/16/2013 8:23PM

    emoticon

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HARROWJET 12/16/2013 7:31PM

    What an encouragement your comments are. Health comes first.

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MOBYCARP 12/16/2013 7:09PM

    Yes, health comes first. I've been plagued by injuries off and on for two years, and had plenty of time to think about maintaining and running. I *will* maintain the weight loss, regardless of whether I am able to run. I want to be able to run, as well; when I'm not injured, it fits right into the maintenance plan.



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WATERMELLEN 12/16/2013 7:05PM

    You've got both these things totally going on . . . working for you!

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BABYSTEPS123 12/16/2013 6:52PM

    Love it!

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GABY1948 12/16/2013 6:33PM

    I totally agree with you, young lady! And I agree with LAILATN...YOU are a rock star, truly!!! emoticon

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KIMBERLY_Y 12/16/2013 5:59PM

    Keep running!! But maintain first! Got it. Way to go!

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MSLZZY 12/16/2013 5:11PM

    Don't stop now. You are the top of your game. HUGS!

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LAILATN 12/16/2013 4:32PM

    You are a rock star, truly!

emoticon

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NATPLUMMER 12/16/2013 4:11PM

    emoticon

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Just Thinking

Sunday, December 15, 2013

Now to figure out what next. Time to set more goals.

Well, I do have a half marathon on Feb 23rd, the Disney Princess HM. I just bought a beautiful Sparkle skirt to wear. I'm going to be Cinderella's Fairy Godmother who got fit!! I have a little wand and I'll play Bibbidi Bobbidi Boo on my MP3 player with speakers. It's going to be fun! So I do need to keep trained for the 13.1 mile distance. I've been told the race is very crowded and it is not a good one to go for a PR, so training for time is not a high priority. I just want to enjoy it and finish.

Then, March 8th is the Senior Games 5K. I want to qualify for the National Senior Games. I'm not totally certain whether the local race will qualify or if I have to qualify in the state games. No one is in the office to ask until January. A time of 28:09 has made it the last years, so I need to find out if that is the time again in 2014. The state games are not until December of 2014, probably the first week. If I stay healthy and avoid injury I think I can qualify. It will take work -- speed work. I'm planning to work with a coach for about 2 months prior to the qualifying race to give me the best shot.

I'm planning to join Lakeland Runner's Club again in 2014. I only did one of their training runs a couple years ago and it was too fast for me. This year I'm going to check out their other options and see if they offer something I would benefit from. It is a less expensive option than the Galloway group and far less expensive than a coach. A lot of people in our Galloway group do not do any local races, but I'm thinking that is mostly what I want to do in 2014. I'm debating whether to join Galloway again in June 2014. I love the social aspect of the long runs, but know that I am disciplined enough to get my runs in whether I join or not. I'm thinking. I'm thinking.

As far as food and weight goals, I am planning to check out the new part of Weight Watchers. I understand that overall the program is not changing for 2014, but they are adding a Simple Start (or something like that) aimed at helping new people or people wanting to take their program up a notch. I won't know if I want to work the program until I see it. Maybe. Probably 3 months of tracking on Weight Watchers would be good for me. I find when I switch between SP and WW it keeps me on my toes and I don't get complacent. I've kind of found that 4-6 pounds I lost this year. I'm happy that maintaining around 129-133 is very doable for me, but I'd rather be maintaining 124-129. So after I see the new materials, I'll set some goals.


  
  Member Comments About This Blog Post:

DONNABRIGHT 12/19/2013 8:07AM

    Excellent plan - I've been thinking about WW again - I think I am ready for the final push and weighing in front of someone always helps me to do my best.

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AQUAGIRL08 12/16/2013 4:08PM

    I like the new program. It looks good.

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MEXGAL1 12/16/2013 3:56PM

    I love reading your blogs and live vicariously though you with your running and the races you get in. You are amazing. I love to hear about the races where you dress up or do something different.
So fun!
Have a great evening and for sure don't worry too much about the 4 extras you are carrying around...I know you will figure out how to say good bye to them.
Have a nice evening.
Sallie

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MSLZZY 12/16/2013 9:30AM

    Good goals and lots of planning now and in the future-all great ways to get where you want to go or maintain. emoticon

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MJREIMERS 12/15/2013 9:14PM

    Wow, you have a lot planned already and it all sounds fun to me! I'm looking into what runs I can do this year, as well. The Disney one you are doing sounds like a hoot! I wish I lived closer and I'd have a sparkle skirt, too. I may be a better Tigger, though...bounce, bounce, bounce! emoticon

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BOOKAPHILE 12/15/2013 5:47PM

    You always give me things to think about. You are persistent, positive, pondering the possibilities.... What a great example in maintenance!

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PMFISH 12/15/2013 5:18PM

    May you decide what is best for you! I know you know muscle weighs quite a bit more than fat and I am sure you have gained at least 4 or 5 pounds of muscle.
You can never be accused of not planning. Enjoy your time making the decision.

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NATPLUMMER 12/15/2013 1:35PM

    emoticon

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GABY1948 12/15/2013 1:30PM

    I know that changing things up for me is a good thing and always works...but I also know that whatever it is that you decide to do after "thinking" will be the RIGHT thing. That's why you are a big inspiration to so many of us!

I love the sound of your costume...I always loved the "bibbity-bobbity-boo" song!

Have a emoticon Sunday, weekend 2013 is almost over...but for you, and me 2014 will be wonderful too! emoticon

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JOYINKY 12/15/2013 11:39AM

    Consistent, not complacent. emoticon

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RAINBOWFALLS 12/15/2013 11:27AM

    Great plan. It sounds like your thinking is doing well for you.

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LIVE2RUN4LIFE 12/15/2013 11:04AM

    Speed work / hard training for peak performance and calorie restriction really don't go together very well. What are the priority of your goals? If qualifying for the Senior Games is number one, then I suggest you design a nutrition plan that supports that goal.

Start really thinking of yourself as an athlete because you are just that. Trust your body.

Comment edited on: 12/15/2013 11:08:00 AM

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HARROWJET 12/15/2013 11:01AM

    Good thoughts. Keep up the good work. emoticon

Judy emoticon

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TINAJANE76 12/15/2013 10:56AM

    You've been doing so amazingly well and are such an inspiration, so I KNOW that 2014 will be another great year for you. Go get 'em, tiger!

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WATERMELLEN 12/15/2013 10:45AM

    Great thinking -- changing it up, setting goals, keeping it fresh: that's maintenance!!

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BESTSUSIEYET 12/15/2013 10:35AM

    Marsha, it sounds like a good plan! I admire you in so many ways. Focus. Drive. Flexibility. Joy. Keep it up in 2014 --- but have a very Mery Christmas first!

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NEPTUNE1939 12/15/2013 10:32AM

    Decisions, decisions, decisions - life is tough - then we die! emoticon But with your track record you'll be terrific & live a healthy life beyond your expectations. emoticon emoticon emoticon Earl

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Jingle Bell 10K + One Mile Dog Jog Race Reports

Saturday, December 14, 2013



I will not leave you in suspense. I took first place in my age group for the 6.2 mile run!I wore bells and jingled all the way!! The temperature was in the mid-60s and the overcast sky turned to blue before the event was over. Great day for running! I got 7 hours sleep even though my nephew picked me up at 5:30am. I did better eating the day before and the morning of the race and had no GI problems this time. I consumed 4 Gu Chomps during the race and that seemed just right. Nonetheless, I was almost 2 minutes slower than my fastest 10K, so no PR. But this course had a lot of turns and some hills. I set my Garmin for run 4 minutes/walk 30 seconds, but I didn't stick to it. Several times I was listening to my MP3 player and didn't hear my Garmin and ran through the walk break. Then sometimes I walked when it wasn't time yet when it was uphill. Some day I hope to break an hour for a 10K, but I'll have to really do some speed work to take 3 minutes off my time. My husband tried to take a picture of me at the award ceremony, but the picture did not turn out. Oh, well. The best surprise of the 10K was that my nephew Martin took second place in his age group.



There is our family dog, Kahlua, resting before the race. Here she is with hubby outside the library that sponsored the race and benefits from it:





Above they are racing. Below they are near the finish:



And they posed right before finishing:



My daughter was feeling a little under the weather and didn't bring the granddaughters for the kid's runs. It would have been nice, but not necessary for a great race day.

There were about a dozen people from my Galloway group at the race, including Ellen who took first place in her new age group. See below. It is her 70th birthday today. I hope to be doing the same thing on my 70th!!



Notice that the man in the orange hat with his back to the camera is my husband. I ran my 21st race this morning; he walked his first. I am very proud of him!!

  
  Member Comments About This Blog Post:

AQUAGIRL08 12/16/2013 3:54PM

    Way to go to go - both of you!

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PDQ1203 12/16/2013 9:40AM

    emoticon

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WATERMELLEN 12/15/2013 11:06AM

    What a super blog: great results all around!! (And Kahlua is adorable!!)

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MSLZZY 12/14/2013 9:28PM

    emoticon emoticon

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MWWENSIN 12/14/2013 7:20PM

    Congrats on your 1st place age group finish and your husband finishing his first race. Looks like all went well.

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BLUENOSE63 12/14/2013 7:18PM

  Marsha

That rocks! Kahula and your husband were great as well. First in your age group....and a cool piece of bling....does it get any better? I think not

Congratulations

C
heryl

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GABY1948 12/14/2013 6:18PM

    Marsha, you are SUCH an inspiration! I am SO proud of you! And your dh. I would love to be there one day at your race! And the jingle bells are such a great touch! The lady in the picture that you said is 70 doesn't look any older than you do and you both look so much younger than you are!!

emoticon emoticon emoticon emoticon emoticon

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RUN4FOOD 12/14/2013 5:55PM

    Very impressive. Congratulations on being first in your Age Group.
You are quite a good runner.
3 minutes less, I'm thinking you can do it.

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NATPLUMMER 12/14/2013 5:08PM

    emoticon

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MEXGAL1 12/14/2013 4:33PM

    So very proud of you Marsha! That is awesome that you came in first place for your age group. You must feel great. And so nice that your DH did his first walk.
I love reading about how much you have accomplished.
Awesome!
Sallie

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SDLOV3R 12/14/2013 3:32PM

    How AWESOME!!! Congrats on 1st place, even if you didn't set a PR. It can be tough to get that pacing down! I've only recently begun working on pacing. Looks like Kahlua enjoyed the outdoors as well!

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JOYINKY 12/14/2013 3:07PM

    emoticon What a wonderful day!

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TERI-RIFIC 12/14/2013 2:25PM

    emoticon emoticon emoticon

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ONMYMEDS 12/14/2013 2:20PM

    1st place AG!! NICE job!!!

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BURGUNDYBABE 12/14/2013 2:07PM

    emoticon emoticon

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WILD4STARS 12/14/2013 1:34PM

    emoticon
Sounds like a fun time for all. And first place is awesome!
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LIVE2RUN4LIFE 12/14/2013 1:24PM

    emoticon emoticon

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HARROWJET 12/14/2013 1:11PM

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