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    SLENDERELLA61   152,572
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Good Speed Day

Saturday, August 24, 2013

Eating:
I'm in my 4th day of following my meal plan without problem. The plan I'm on this week has me slightly over my SP range of protein and slightly under my SP range of carbs. Next week I'll be within range for both programs. Should you be wondering, I'm following the Curves Member Guide. This week I'm doing the Higher Protein option and next week I'll switch to the Higher Carbohydrate option. My kidneys and pocketbook do better on the latter. Using that plan when I weighed in the 180's really worked well. It was the first time I lost weight on 6 meals a day with virtually no hunger.

Running:
Did my first Galloway speed training today which included four half-mile repeats and a total of about 5 miles. Today I was the slowest person in the fastest HM training group. It was a challenge. First, the five of us in our pace group ran with the last person coming to the front repeatedly (an Indian run, I think they called it). Once I honestly thought I couldn't, but I did. We also did "gliders" where we started out running and our leader would say "pick it up" and we'd go faster, and then 20 steps or so later say "pick it up again", and we'd go faster, and then he'd say "glide" and we'd permit our body to slow to a walk. The last half mile repeat I did in 4:22. My best ever time for a mile is 8:47, so I was just a hair faster than that. All in all I felt good about my workout. Next week is a 9 mile run and then the following week is six half-mile repeats. We build to 17 miles and twelve half-mile repeats. I am hopeful that I can keep up.

Flylady Housekeeping:
Made my bed, emptied the dishwasher, and did my morning Flylady routine before going to my 6 am run. My house is looking better and better and I'm liking it.
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  Member Comments About This Blog Post:

_LINDA 8/26/2013 8:37PM

    emoticon emoticon Way to wrok it on your speed run!!
Good on you getting it done in the housework department!!
When ever I want my daily dose of how to get things done and uplift your spirits, I just have to come on over here for some inspiration!

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RUNNERRACHEL 8/26/2013 5:27AM

    emoticon

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TXPATRIOT 8/26/2013 12:33AM

    emoticon You did great!!

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NATPLUMMER 8/25/2013 10:51AM

    emoticon

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AQUAGIRL08 8/25/2013 8:52AM

    You are doing an awesome job, Marsha! I hope to see you this week at the Y!

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COCK-ROBIN 8/25/2013 12:06AM

    Wonderful!

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MSLZZY 8/24/2013 10:34PM

    emoticon day!

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BLUESKY_321 8/24/2013 9:55PM

    Congrats on your great run times!
I hate running sprints by myself. I bet running with a group is inspiring! I may have to see if there is one in my area ... though I doubt it; we don't have much up this way!

:)

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WATERMELLEN 8/24/2013 6:52PM

    Your running group sounds so inspiring . . . and I'm impressed with your homemaking adventures too!

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LIVE2RUN4LIFE 8/24/2013 6:20PM

    Good job!

Did you have a target pace for your intervals? You should to get the best training effect. MM pace isn't what Jeff recommends, for what it is worth. He says 30 seconds faster than race pace (divided by two, of course). You want to be able to hold that pace on each interval, not faster at first so that you have to slow down on later ones. You may not notice it with four repeats, but as the number increases you will if you run the early ones too fast. Running them at the right pace for you is key to avoiding injury. Trying to keep up with faster runners or trying to please the ego by running as fast as you can has gotten many runners into trouble.
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Comment edited on: 8/24/2013 6:33:06 PM

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ONMYMEDS 8/24/2013 3:30PM

    Great job.

I would love to find a running group like yours. I like the sound of those running routines you are doing. Keep up the great work!!

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NEW-CAZ 8/24/2013 3:14PM

    emoticon emoticon

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2WHEELEDSHARON 8/24/2013 1:59PM

    Wow, you're doing emoticon emoticon

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JOYINKY 8/24/2013 1:50PM

    emoticon

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ONEKIDSMOM 8/24/2013 1:28PM

    Funny how a tidier environment just kind of lifts your spirits. And of course, there is that element of keeping a promise to yourself, very empowering.

Congrats on your great run times, by the way.

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