LIVE2RUN4LIFE's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=LIVE2RUN4LIFE LIVE2RUN4LIFE's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Wk 12 Training - San Diego Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5687263 MONDAY <BR> Key Run Workout #3: Long Run <BR> 20 miles @ 11:22 <BR> (Start with easy running and gradually increase to long run pace.) <BR> <BR> ACTUAL <BR> 20 miles <BR> Run Intervals: :30/:30 (1-2), :40/:20, :30/:20 (last few miles in the gym) <BR> <BR> Mile Splits: 11:39 / 11:46 / 11:21 / 10:53 / 10:58 / 11:08 / 11:15 / 11:19 / 11:18 / 11:14 / 11:09 / 11:12 / 11:13 / 11:30 / 11:06 / 11:04 / 11:01 / 11:15 / 11:09 / 11:03 <BR> <BR> Notes: (Commented on in the last blog. Repeated here to g... Sun, 4 May 2014 14:49:07 EST Wk 11 Training - San Diego Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5682601 MONDAY <BR> Rest Day <BR> <BR> TUESDAY <BR> Strength Training <BR> <BR> WEDNESDAY <BR> PLAN <BR> Key Run Workout #1: Track Repeats <BR> 10-20 min warm up <BR> 3 x 1600 @ 9:09 (400m RI) <BR> 10 min cool down <BR> <BR> ACTUAL <BR> 3 x 1 mile (400m RI) + wu, cd <BR> Run Intervals: :60/:15 (1), :60/:20 (2-3) <BR> <BR> Splits: 8:26 / 8:28 / 8:42 <BR> <BR> Notes: I ran this a lot faster than I should have, even after increasing the length of the walk break. I felt pretty good and very recov... Mon, 28 Apr 2014 17:16:16 EST Wk 10 Training - San Diego Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5676627 MONDAY <BR> Rest Day <BR> <BR> TUESDAY <BR> PLAN <BR> Cross Train XT #1 <BR> Spin Workout (45 - 60 mon) <BR> 10 min warm up then increase to PE 2, PE 1 for last 5 mi <BR> <BR> ACTUAL <BR> Strength Training -- 50 min <BR> Indoor Cycling -- 60 min <BR> Walking 3 mph -- 30 min <BR> <BR> WEDNESDAY <BR> PLAN <BR> Key Run Workout #1: Track Repeats <BR> 10-20 min warm up <BR> 3 x (2 x 1200 @ 6:46) <BR> (2 min RI) <BR> (4 min between sets) <BR> 10 min cool down <BR> <BR> ACTUAL <BR> 2 x (3 x 1200... Sun, 20 Apr 2014 21:50:32 EST Wk 9 Training - San Diego Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5671555 MONDAY <BR> Rest <BR> <BR> TUESDAY <BR> PLAN <BR> Cross Train XT#1 <BR> Spin Workout (45 - 60 mon) <BR> 10 min warm up then increase to PE 2, PE 1 for last 5 min <BR> <BR> ACTUAL <BR> Strength Training -- 50 min <BR> Indoor Cycling -- 45 min <BR> Walking -- 25 min (3 mph) <BR> <BR> WEDNESDAY <BR> PLAN <BR> Key Run Workout #1: Track Repeats <BR> 10 min warm up <BR> 1600 m @ 9:09 (400 m RI) <BR> 3200 m @18:38 (800 m RI) <BR> 2 x 800 m @4:26 (400 m RI) <BR> 10 min cool down <BR> <BR> ACTUAL ... Sun, 13 Apr 2014 22:15:05 EST Wk 8 Training - San Diego Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5670690 (30 Mar - 6 April) <BR> <BR> MONDAY <BR> Key Run Workout #1: Track Repeats <BR> 20 min warm up <BR> 6 x 800m @ 4:12 (1:30 RI) <BR> 10 min cool down <BR> <BR> ACTUAL <BR> Intervals: :50/:10 <BR> Splits: <BR> 4:13 (1:31) / 4:12 (1:52) / 4:12 (2:13) / 4:10 (1:53) / 4:12 (1:31) / 4:12 <BR> <BR> Notes: The big challenge today was the short rest intervals. That's not much "rest" for a half mile. Since I was running these on the gym track and 1:30 is less than one lap, it was also a challenge to... Sat, 12 Apr 2014 19:58:43 EST Wk 7 Training - San Diego Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5658975 MONDAY <BR> Rest Day <BR> <BR> TUESDAY <BR> Strength Training <BR> Run Workout: Easy Run <BR> Distance: 3 miles <BR> <BR> Intervals - :30/:40 <BR> Splits - 12:01 / 11:33 / 11:11 <BR> <BR> Notes: I did not have time for breakfast before heading to the gym, although I did grab a banana as I went out the door. Strength training was first and I was feeling a little tired as I finished. Part of the problem was that I had had a late night and shorted my sleep a bit, but I was also still feeling ... Fri, 28 Mar 2014 23:14:50 EST Wk 6 Training - San Diego Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5657045 MONDAY <BR> Key Run Workout #1: Track Repeats <BR> 20 min warm up <BR> 2 x 1200m @ 6:24 <BR> 4 x 800m @ 4:12 <BR> 10 min cool down <BR> <BR> ACTUAL <BR> Intervals - :60/:10 <BR> Splits - 6:17 / 6:11 / 4:01 / 4:03 / 4:05 / 4:01 <BR> <BR> Notes: This was a great run. I felt fabulous and it was so much fun. My hamstring issue seems totally resolved. But the real reason the run went so well was that my glutes and hips were engaged and powering me forward. It is so much easier to fun fast when y... Wed, 26 Mar 2014 13:08:07 EST How can I become a faster runner? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5653425 That is a question I get asked a lot. There is no one single (simple) answer to that question, not to mention no "sure fire, guaranteed" method. But one thing that a runner can do in training that often yields faster times is to increase her "lactate threshold." <BR> <BR> I am currently reading an interesting book, "The Science of Running: How to Find your Limit and Train to Maximize Your Performance," by Steve Magness. In the chapter, "Lactate, Acid, and Other By Products," he lists a prog... Fri, 21 Mar 2014 18:01:37 EST Wk 5 Training - San Diego Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5649414 MONDAY <BR> Key Run Workout #1: Track Repeats <BR> 2 mile warm up <BR> 3 x 1600m @ 8:40 <BR> 10 min cool down <BR> <BR> ACTUAL <BR> <BR> 11:53 / 9:44 / 8:33 / 8:30 / 8:36 <BR> <BR> TUESDAY <BR> Cross Train XT#1 <BR> Spin Workout (45 - 60 mon) <BR> 10 min warm up then increase to PE 2, PE 1 for last 5 min <BR> <BR> ACTUAL <BR> Spin Workout: 55 minutes <BR> <BR> WEDNESDAY <BR> Key Run Workout #2: Tempo Run <BR> 2 miles easy <BR> 3 miles @ 9:13 <BR> 1 mile easy <BR> <BR> ACTUAL <BR> 11:05 ... Sun, 16 Mar 2014 20:52:40 EST Wk 4 Training - San Diego Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5644910 MONDAY <BR> Key Run Workout #1: Track Repeats <BR> 1 mile warm up <BR> 4 x 800 @ 4:12, 2 min RI <BR> 10 min cool down <BR> <BR> ACTUAL: <BR> 9:04 / 4:00 / 4:01 / 3:59 / 4:04 <BR> <BR> TUESDAY <BR> Cross Train XT#1 <BR> Spin Workout (45 - 60 mon) <BR> 10 min warm up then increase to PE 2, PE 1 for last 5 min <BR> <BR> ACTUAL: <BR> Spin Workout: 45 min <BR> Elliptical Trainer: 15 min <BR> <BR> WEDNESDAY <BR> Rest Day <BR> <BR> THURSDAY <BR> Key Run Workout #2: Tempo Run <BR> 1 mile easy <B... Mon, 10 Mar 2014 22:47:40 EST Austin Marathon Race Report http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5626519 Sunday, 16 February 2014, I ran my 18th marathon, the Austin Marathon. This race was also my first marathon, back on 14 February, 2010. I had hoped to make Sunday's race my Boston Qualifying race, but it was not to be. <BR> <BR> The first half of my four month training cycle leading up to Sunday went very well. And then two months ago began a series of sequential training disruptions -- a sinus infection at Christmas, a bruised heel after I recovered from that, a fall resulting in a bruised ... Mon, 17 Feb 2014 14:15:22 EST Notes on Plantar Fasciitis http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5614096 Plantar fasciitis is a type of tendinitis that affects the plantar fascia connective tissue (a piece of connective tissue that’s most similar to a tendon. It runs from the heel to the ball of the foot and supports the arch). The pain is commonly more severe in the morning and tends to be located closer to the heel of the foot. <BR> <BR> It’s caused by continuous and chronic irritation to the plantar fascia without allowing for adequate recovery. As the foot flattens during mid-stance (the pl... Mon, 3 Feb 2014 14:02:15 EST Past, Present, and Future http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5606230 Today is my five year anniversary on Sparkpeople. <BR> <BR> Yesterday, I reviewed some blogs from the last five years that documented my recent progress. I did not really begin blogging until I took up running. At that point, I was already close to my weight loss goal, and running and body composition became the focus of my attention. So I have written very little about my weight loss journey, but it has been on my mind as I consider the path forward. <BR> <BR> My journey did not start five... Sun, 26 Jan 2014 14:04:13 EST Looking Back Over 5 Years on SparkPeople http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5605466 Tomorrow, 01/26/2014, marks my fifth anniversary on SparkPeople. That's a lot longer than I expected to stay when I signed up all those years ago. I was just looking for a Nutrition Tracker to use for a few months while I lost weight (my goal was six months, which I made). <BR> <BR> My, how things can change. Today, I spent some time looking over the blogs I've written to mark milestones over the years. Tomorrow, I will assess where I currently find myself and where I plan to go from here. ... Sat, 25 Jan 2014 16:51:16 EST Notes on Running Economy http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5602410 Running economy is a measure of how efficiently a person uses oxygen while running at a given pace, i.e. the energy (fuel) required to run at a given velocity (the human form of a car's mpg). <BR> <BR> If you think for a moment about a car's fuel efficiency, you know that there are many factors that can affect this. Some you have no control over, like how much the car weighs or how aero dynamical its shape is. Others can be influenced, such as whether the tires are fully inflated, the wheel... Wed, 22 Jan 2014 14:06:11 EST 3M Half Marathon Race Report http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5599094 The race went very well this morning. It was a beautiful day -- clear skies, sunny, low humidity, no wind to speak of. The sun was just coming up as the race started, so it was a little cold waiting at the starting line -- in the upper 30s. But so much better than last year when it was not only colder but also very windy. DH waited with me at the starting line so I could hand off my jacket just as the race began (I wore a sleeveless singlet and shorts for the race itself). Once I started runn... Sun, 19 Jan 2014 15:22:13 EST Running Journal: 12/16 - 12/22/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5569990 Week 10: Training for Austin Marathon <BR> <BR> MONDAY <BR> Recovery Run <BR> Distance: 3.25 miles <BR> Location: Treadmill <BR> Ave Pace: 11:40 <BR> <BR> Notes: I took walk breaks by distance on this one. For the slower run segments, I walked 100 meters and ran 300 meters. As I picked up the pace, I both ran and walked a little longer. It was pretty ad hoc. <BR> <BR> TUESDAY <BR> Speedwork <BR> 3 x 1600 meters (600 m recovery) <BR> Location: Gym Track <BR> Intervals: :60/:10 <BR> Target P... Sun, 22 Dec 2013 17:27:49 EST Running Journal: 12/09 - 12/15/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5566666 Week 9: Training for Austin Marathon <BR> <BR> Monday <BR> Easy Run <BR> Distance: 6 miles <BR> <BR> Notes: I did this one on my treadmill. I started at 3.5 mph (17:09 /mi), and gradually increased the speed by .1 or .2 mph every 2, 3, or 400 meters until I was running 6.4 mph (9:22 /mi), about midway through the run and then I reversed that and gradually decrease the speed until I was walking again at the very end. <BR> <BR> Except the for walking at the very beginning and end, plus a sho... Tue, 17 Dec 2013 16:36:29 EST Running Journal: 09/15 - 09/21/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5493038 OFF SEASON WEEK 16 <BR> <BR> SUNDAY <BR> Medium Long Run <BR> Distance: 8 miles (9 miles total) <BR> Location: Gym Track <BR> Intervals: <BR> :20/:40 (1-6) <BR> :20/:30 (7-8) <BR> <BR> Mile Splits: 11:59 / 11:47 / 11:47 / 11:40 / 11:57 / 11:10 / 10:58 / 10:44 <BR> <BR> Notes: I had another short night last night, so I was a little tired today. I was tempted to postpone this run, but decided to just keep it very easy and see how far I could go. I wanted to run at least 90 minutes, which I ... Sun, 22 Sep 2013 18:32:35 EST Running Journal: 09/08 - 09/14/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5485820 OFF SEASON WEEK 15 <BR> <BR> SUNDAY <BR> Run by Time <BR> Time: 90 minutes <BR> Distance: 7.6 miles (8 miles total) <BR> Location: Gym Track <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Miles Splits: 12:51 / 12:03 / 11:53 / 11:49 / 11:45 / 11:40 / 11:24 / (6:41) <BR> <BR> Notes: My goal today was to get more time on my feet. I wanted to keep the pace easy, so I ran by time rather than distance -- 90 minutes, which is 30 minutes longer than I've run since my bout with the flu. <BR> <BR> I... Sat, 14 Sep 2013 23:54:48 EST Running Journal -- Post Flu: 09/01 - 09/07/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5480486 OFF SEASON WEEK 14 (Recovering from the flu) <BR> <BR> SUNDAY <BR> Distance: 6.3 miles (7.3 miles total) <BR> Intervals: :20/:30 (1-2) <BR> :40/:20 (3-4) <BR> :50/:20 (5-6) <BR> Location: Gym Track <BR> Enjoyment Level: 2+ (out of 3) <BR> <BR> Mile Splits: 10:57 / 10:42 / 9:43 / 9:53 / 9:42 / 9:33 <BR> <BR> Notes: I felt really good for the first 3.5 miles. I was aware of some fatigue towards the end of mile 4, so I extended the run segment and slowed down a little. I think the problem was... Mon, 9 Sep 2013 11:15:00 EST Running Journal: 07/28 - 08/17/2013 with a Broken Arm in the Middle http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5458144 OFF SEASON WEEK 9 - 11 <BR> <BR> SUNDAY (7/28) <BR> Rest <BR> <BR> MONDAY (7/29) <BR> Easy Run <BR> Distance: 4 miles (5 miles total) <BR> Intervals: :40/:20 <BR> Location: Gym Track <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Mile Splits: 9:49 / 9:44 / 9:24 / 9:11 <BR> <BR> Notes: Long busy day today meant that the run didn't start until after 5:00pm. Not the optimum time for me, but since it was a short, easy run, not really a problem. The temp in the gym was uneven again. One end of t... Sat, 17 Aug 2013 14:32:50 EST Running Journal: 07/21 - 07/27/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5435773 OFF SEASON WEEK 8 <BR> <BR> SUNDAY <BR> Easy Run <BR> Distance: 8 miles (8.5 miles total) <BR> Intervals: <BR> :30/:30 (1-4), <BR> :30/:40 (5-8) <BR> Location: Gym Track <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Mile Splits: 10:59 / 10:50 / 10:31 / 10:22 / 10:56 / 11:32 / 11:01 / 10:59 <BR> <BR> Notes: I wanted this to be a very easy run with a pace target was 10:52 - 11:38. I planned on using 4/3 breathing again to control the pace during the run segment. Since :30/:20 yesterday yiel... Sat, 27 Jul 2013 23:43:03 EST Running Journal: 07/14 - 07/20/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5427840 OFF SEASON WEEK 7 <BR> <BR> SUNDAY <BR> Long Run <BR> Distance: 8 miles (9 miles total) <BR> Intervals: <BR> :20/:40 (1-4), <BR> :20/:30 (5-6), <BR> :30/:30 (7-8) <BR> Location: Gym Track <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Mile Splits: 10:54 / 11:18 / 11:03 / 11:11 / 10:44 / 10:38 / 10:11 / 10:09 <BR> <BR> Notes: There was no heel tightness or irritation when I got up this morning. Yay! But I decided to keep this long run on the slow side anyway (i.e more walking than running u... Sun, 21 Jul 2013 00:05:22 EST Running Journal: 07/07 - 07/13/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5419786 OFF SEASON WEEK 6 <BR> <BR> SUNDAY <BR> Distance: 5 miles (6 miles total) <BR> Intervals: :20/:20 (1), :40/:20 (2-5) <BR> Location: Gym Track <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Mile Splits: 10:44 / 10:01 / 10:01 / 9:34 / 9:35 <BR> <BR> Notes: A number of things kept popping up this afternoon as I tried to get away for my run. By the time I got to the gym, there really wasn't time for the long run I'd planned. So I switched to a short run and will do the long run on Wednesday. <BR... Sat, 13 Jul 2013 11:53:47 EST Four Years at Goal Weight, part two http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5414942 I've been asked what I did to change my body composition so much in the past four years. <BR> <BR> The answer, of course, is no ONE thing. <BR> <BR> The first, most important thing I did was start strength training. For the roughly 40 years since I turned 20, I had done a fair amount of cardio (although not consistently), but I did not strength train. The same was true of the weight loss plan I followed at Spark People from January to the end of May, 2009. <BR> <BR> I was almost 60 years o... Mon, 8 Jul 2013 23:09:08 EST Today Marks 4 Years at Goal Weight http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5413659 On July 7, 2009, I reached my goal weight, the number on the scale (130) that I had chosen when I joined SparkPeople on January 29, 2009. On that day in July, I weighed in at 129.8. My goal then was to maintain my weight within the range of 130 +/- 5 pounds, so 125 - 135. <BR> <BR> Four years later (well, I actually weighed myself yesterday), my scale weight is 131. If you are just looking at the scale, it appears to be 4 years with little change, which is what many of us think of as "mainte... Sun, 7 Jul 2013 21:41:12 EST Running Journal: 06/24 - 06/30/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5406637 OFF SEASON WEEK 4 <BR> <BR> MONDAY <BR> Long Run <BR> Distance: 8 miles (9 total) <BR> Ave HR: 128 (70%) <BR> Intervals: 1:20/:20 (miles 1-6) <BR> 1:00/:20 (miles 7-8) <BR> Location: Gym Track <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Mile Splits: 9:14 / 9:12 / 9:09 / 9:16 / 9:18 / 9:19 / 9:13 / 9:14 <BR> <BR> Notes: I didn't use a heart rate alarm today. I wanted to see what my heart rate would do if I just focused on maintaining a comfortable pace. Not surprisingly, without the alarm,... Sun, 30 Jun 2013 19:34:42 EST Running Journal: 06/17 - 06/23/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5399431 OFF SEASON WEEK 3 <BR> <BR> MONDAY <BR> Distance: 3 miles (4 total) <BR> HR Alarm: 130 (71%) <BR> Ave HR: 122 (66%) <BR> Intervals: 1:00/:20 (3/1) <BR> Location: Gym Track <BR> Enjoyment Level: 3+ (out of 3) <BR> <BR> Mile Splits: 9:42 / 9:24 / 9:24 <BR> <BR> Notes: I felt really great today. It is amazing how much difference getting more sleep and getting out earlier in the afternoon make to my running performance. I wanted to run more, but I had a 3:00pm meeting, so it was not to be. <B... Sun, 23 Jun 2013 19:24:50 EST New Members of the Family http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5392716 Edward <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/7/l1758455953.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/8/7/l872704187.jpg"> <BR> <BR> Eleanor <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1149593774.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1359014052.jpg"> <BR> <BR> Just a working guy: <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1386735779.jpg"> <BR> <BR> Born to Run: <BR> <BR> <img ... Mon, 17 Jun 2013 23:39:16 EST Running Journal: 06/10 - 06/16/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5391202 WEEK 2 <BR> <BR> MONDAY <BR> Distance: 3 mile (3.8 total) <BR> HR Alarm: 130 (71%) <BR> Location: Gym Track <BR> Enjoyment Level: 3 (out of 3) <BR> <BR> Mile Splits: 9:10 / 9:16 / 8:48 <BR> <BR> Notes: I set the HR alarm off only once in this run, around 2.8 miles and that was because I started to speed up. My heart rate dropped as soon as I started walking (unlike yesterday) and I reined in the pace for the rest of the mile. I forgot to switch the HR monitor off before I started my .5 mil... Sun, 16 Jun 2013 20:52:03 EST Reflections on Four Years of Running http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5388202 Four years ago this month, I ran my first race, a 5K "fun run." I signed up for that race strictly as motivation for my weight loss exercise plan. It never occurred to me that I would (almost instantly) love it so much or that those 3.1 miles would change my life so completely. <BR> <BR> One month later, I had discovered Jeff Galloway and was training for a marathon. <BR> <BR> My evolution as a runner has been interesting. My goal for that first marathon was just to finish. I ran with a G... Thu, 13 Jun 2013 16:06:38 EST Running Journal: 06/03 - 06/09/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5383746 Maintenance Week 1 <BR> <BR> MONDAY <BR> Distance: 2 miles <BR> Intervals: :15/:45 <BR> Enjoyment Level: 2 (out of 3) <BR> <BR> Mile Splits: 12:04 / 12:27 <BR> <BR> Note: First run after the Newport Marathon. <BR> <BR> TUESDAY <BR> Rest <BR> <BR> WEDNESDAY <BR> Distance: 3 miles (3.8 total) <BR> HR Alarm: 130 (71%) <BR> Enjoyment Level: 2 (out of 3) <BR> <BR> Mile Splits: 9:41 / 9:44 / 9:55 <BR> <BR> THURSDAY <BR> Distance: 3 miles (4.1 total) <BR> HR Alarm: 130 (71%) <BR> Enjoyment Le... Sun, 9 Jun 2013 20:20:12 EST Newport Marathon in Pictures http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5376683 This is the second time I've run the Newport Marathon. Last year, DH took the spectator shuttle, but this year he drove our rental car and was able to get a lot of pictures along the course. <BR> <BR> It is a beautiful race route. However, this year I did not really notice the scenery like I did last year. That's the difference between running "to finish" and running with a "time goal." So I'm glad to have the pictures of what I didn't see. <BR> <em>246</em> <BR> I didn't do quite as wel... Mon, 3 Jun 2013 11:36:20 EST Training Journal: 05/27 - 06/01/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5374940 Week 16 of 16 <BR> Taper Week #2 <BR> <BR> Total Miles: 8-9 + race <BR> <BR> MONDAY <BR> Base Run <BR> Distance: 4 miles <BR> Location: Gym Track <BR> <BR> Mile Splits: 10:29 / 10:36 / 9:48 / 9:42 <BR> <BR> Notes: I decided on a whim to try 1:00/:20 for the two race pace miles. Same ratio as :45/:15, basically same pace, but I think :45/:15 is a little more comfortable. <BR> <BR> I like the way this plan does the taper, by cutting mileage significantly, but still having me run 5 days las... Sat, 1 Jun 2013 19:54:50 EST Training Plan: 05/27 - 06/01/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5369613 Week 16 of 16 <BR> Taper Week #2 <BR> <BR> Total Miles: 8-9 + race <BR> <BR> MONDAY <BR> Base Run <BR> Distance: 4 miles <BR> <BR> TUESDAY <BR> Rest <BR> <BR> WEDNESDAY <BR> Travel <BR> Marathon Tempo Run <BR> Distance: 3 miles, 5' at MP in middle <BR> <BR> THURSDAY <BR> Rest <BR> <BR> FRIDAY <BR> Base Run <BR> Distance: 1-2 miles <BR> <BR> SATURDAY <BR> 5-10' Easy running <BR> Newport Marathon <BR> <BR> SUNDAY <BR> Rest Mon, 27 May 2013 19:02:20 EST Training Journal: 05/20 - 05/26/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5368695 Week 15 of 16 <BR> Taper Week #1 <BR> <BR> Total Miles: 30 <BR> <BR> MONDAY <BR> Base Run <BR> Distance: 4 miles <BR> Location: Gym Track <BR> Ave Pace: 10:50 <BR> <BR> Mile Splits: 10:44 / 10:51 / 11:06 / 10:39 <BR> <BR> Notes: Legs were definitely slow to warm up. At the end of yesterday's 21 mile, I thought I would be feeling it in my calves today. But actually not. I did wear my calf compression sleeves and they must have really helped with recovery. Today, it was the left hip that w... Sun, 26 May 2013 20:10:25 EST Training Plan: 05/20 - 05/26/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5362867 Week 15 of 16 <BR> Taper Week #1 <BR> <BR> Total Miles: 30 <BR> <BR> MONDAY <BR> Base Run <BR> Distance: 4 miles <BR> <BR> TUESDAY <BR> Rest <BR> <BR> WEDNESDAY <BR> Medium Long Run <BR> Distance: 10 miles <BR> <BR> THURSDAY <BR> Marathon Tempo Run <BR> Distance: 6 miles, last 3 at MP <BR> <BR> FRIDAY <BR> Rest <BR> <BR> SATURDAY <BR> Base Run <BR> Distance: 6 miles <BR> <BR> SUNDAY <BR> Base Run <BR> Distance: 4 miles Mon, 20 May 2013 22:39:08 EST Training Journal: 05/12 - 05/19/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5361705 Week 14 of 16 <BR> <BR> Total Miles: 61.34 <BR> <BR> Monday <BR> Base Run <BR> Distance: 4.14 miles <BR> Location: Ledge Mtn <BR> <BR> Mile Splits: 17:17 / 10:01 / 9:24 / 14:08 <BR> <BR> Notes: I couldn't get out to run until fairly late in the afternoon. It was warm by then, low 80's, but the sun was lower in the sky, so there was less intensity and more shade. Still, I was glad today's run was short and easy. I ran it "free form," walking as I felt the need, which was about 5- 6 brief w... Mon, 20 May 2013 00:18:12 EST Big Sur Marathon in Pictures http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5355500 I really wanted to upload every single picture that DH took. Believe it or not, this is a subset. I really had trouble choosing. I tried to include a mix of the various views of the coast line and also some where you could see the road and just how close we were. This was the scenery from mile 5 until mile 22. Simply beautiful. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/9/l597846216.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/0/l307489238.jpg"> <BR> <BR... Mon, 13 May 2013 18:34:52 EST Training Journal: 05/06 - 05/12/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5354372 Week 13 of 16 <BR> <BR> Total Miles: 61.48 <BR> <BR> MONDAY <BR> Base Run <BR> Distance: 4.25 miles <BR> Location: Ledge Mtn <BR> <BR> Splits: 17:33 / 10:04 / 9:45 / 13:12 <BR> <BR> Notes: I can't believe that I'm still able to do an afternoon run outside on May 6!! It was in the low 70's, very humid, but overcast so no direct sun to deal with. I'm feeling pretty much back to normal. I ran the big hill twice, but didn't push it. This will be my biggest mileage week ever, if I make it thro... Sun, 12 May 2013 20:37:32 EST Training Plan: 05/06 - 05/12/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5347720 Week 13 of 16 <BR> <BR> Total Miles: 61 <BR> <BR> Monday <BR> Base Run <BR> Distance: 4 miles <BR> <BR> Tuesday <BR> Hill Run <BR> Distance: 9 miles <BR> 10x90" hills at HM effort. Jog down rest <BR> <BR> Wednesday <BR> Medium Long Run <BR> Distance: 13 miles, last 1-2 miles uphill if possible <BR> <BR> Thursday <BR> Tempo Run <BR> Distance: 9 miles <BR> miles 3-7 @ tempo pace <BR> <BR> Friday <BR> Rest <BR> <BR> Saturday <BR> Base Run <BR> Distance: 4 miles + 8x10" hill sprints <BR> ... Mon, 6 May 2013 18:32:35 EST Training Journal: 04/29- 05/05/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5346466 Week 12 of 16 <BR> <BR> Total Miles: 50 <BR> <BR> Monday <BR> Rest <BR> <BR> Tuesday <BR> Base Run <BR> Distance: 5 miles <BR> Location: Gym Track <BR> Ave Pace: 9:43 <BR> <BR> Splits: 10:26 / 9:36 / 9:29 / 9:37 / 9:26 <BR> <BR> Notes: My hips are still a little sore; everything else has recovered nicely. This morning, I noticed it much more walking down stairs than up stairs and hardly at all walking on the flat. My diagnosis is mild DOMS from all the steep down hill running at maratho... Sun, 5 May 2013 17:28:52 EST Training Plan: 04/29- 05/05/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5340993 Week 12 of 16 <BR> <BR> Cutback Week <BR> <BR> Total Miles: 48 <BR> <BR> Target Paces: <BR> MP - 9:37 <BR> BQ - 10:00 <BR> <BR> Monday <BR> Rest <BR> <BR> Tuesday <BR> Base Run <BR> Distance: 5 miles <BR> <BR> Wednesday <BR> Medium Long Run <BR> Distance: 12 miles <BR> <BR> Thursday <BR> Marathon Pace Tempo <BR> Distance: 8 miles <BR> miles 4-6 @ MP <BR> <BR> Friday <BR> Rest <BR> <BR> Saturday <BR> Easy Run <BR> Distance: 4 miles <BR> + 6x10" hill sprints <BR> <BR> Sunday <BR> Lon... Tue, 30 Apr 2013 17:24:43 EST Training Journal (& Big Sur): 04/22- 04/28/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5338592 Week 11 of 16 <BR> <BR> Total Miles: 57.7 <BR> <BR> Monday <BR> Base Run <BR> Distance: 5 miles <BR> Location: Gym Track <BR> :30/:20 <BR> Ave Pace: 9:42 <BR> <BR> Splits: 10:21 / 10:00 / 9:45 / 9:26 / 8:57 <BR> <BR> Notes: Another interesting run. My legs felt fairly stiff when I first started, still feeling the effects of yesterday's 19 miles, I assumed. I ran the first mile "free form" to see what pace my brain would self select and, based on that first mile, set the Gymboss to :30/:2... Sun, 28 Apr 2013 19:45:38 EST Training Plan: 04/22- 04/28/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5332157 Week 11 of 16 <BR> <BR> Total Miles: 61 <BR> <BR> Monday <BR> Base Run <BR> Distance: 5 miles <BR> <BR> Tuesday <BR> Hill Run <BR> Distance: 8 miles <BR> 10x75" hills at HM effort (9:05) <BR> <BR> Wednesday <BR> Medium Long Run <BR> Distance: 12 miles <BR> <BR> Thursday <BR> Tempo Run <BR> Distance: 8 miles <BR> miles 3-6 @ tempo pace (8:32 - 8:52) <BR> <BR> Friday <BR> Rest <BR> Travel <BR> <BR> Saturday <BR> Easy Run <BR> Distance: 2 miles <BR> <BR> Sunday <BR> Big Sur Marathon <BR... Mon, 22 Apr 2013 20:21:25 EST Training Journal: 04/15 - 04/21/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5330973 Week 10 of 16 <BR> <BR> Total Miles: 57.51 <BR> <BR> Monday <BR> Base Run <BR> Distance: 5.5 miles w/ 6 strides <BR> Location: Gym Track <BR> Ave Pace: 9:26 <BR> <BR> Splits: 9:40 / 9:31 / 9:26 / 9:19 / 9:12 <BR> <BR> Notes: I never really got into this run mentally. I heard about the bombs at the finish line of the Boston Marathon just before I left for the gym. And I couldn't stop thinking about that. About the spectators who were in the line of fire and how it could have been DH. <BR> ... Sun, 21 Apr 2013 20:42:11 EST Training Plan: 04/15 - 04/21/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5323363 Week 10 of 16 <BR> <BR> Total Miles: 57 <BR> <BR> Monday <BR> Base Run <BR> Distance: 5 miles + 6 strides <BR> <BR> Tuesday <BR> Hill Run <BR> Distance: 8 miles <BR> 10x75" hills at HM effort <BR> <BR> Wednesday <BR> Medium Long Run <BR> Distance: 12 miles <BR> <BR> Thursday <BR> Tempo Run <BR> Distance: 8 miles <BR> miles 3-6 @ tempo pace <BR> <BR> Friday <BR> Rest <BR> Sports Massage <BR> <BR> Saturday <BR> Easy Run <BR> Distance: 4 miles <BR> + 8x10" hill sprints <BR> <BR> Sunday <... Sun, 14 Apr 2013 23:21:25 EST Training Journal: 04/08 - 04/14/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5321801 Week 9 of 16 <BR> <BR> Total Miles: 47.39 <BR> <BR> Monday <BR> Base Run <BR> Distance: 5.17 miles w/ 6 strides <BR> Location: Ledge Mtn <BR> <BR> Splits: 17:33 / 9:47 / 9:30 / 9:39 / 15:11 <BR> <BR> Notes: I was very tired after yesterday's 10K. I took a nap, slept 2 hours in the afternoon, then 8 hours last night, and woke up feeling pretty normal. For today's run, I ran by feel without looking at the watch. My goal was to stay comfortable for the entire run, taking walking breaks as I ... Sat, 13 Apr 2013 12:38:52 EST Training Plan: 04/08 - 04/14/2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5316333 Week 9 of 16 <BR> <BR> Total Miles: 53 <BR> <BR> Monday <BR> Base Run <BR> Distance: 5 miles w/ 6 strides <BR> <BR> Tuesday <BR> Hill Run <BR> Distance: 8 miles <BR> 10x1' hills at HM effort <BR> <BR> Wednesday <BR> Medium Long Run <BR> Distance: 11 miles <BR> Last 1-2 miles uphill if possible <BR> <BR> Thursday <BR> Tempo Run <BR> Distance: 7 miles <BR> miles 3-6 at tempo pace <BR> <BR> Friday <BR> Rest <BR> <BR> Saturday <BR> Easy Run <BR> Distance: 4 miles + 6x10" hill sprints <BR>... Mon, 8 Apr 2013 20:22:16 EST