TRILLIUM22's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=TRILLIUM22 TRILLIUM22'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/ Photos from a run http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5570042 Ran 8 miles with my husband and our dog. Wissahickon valley park in philadelphia. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/2/l1213294123.jpg"> <img src="http://photos-ak.sparkpeople.com/nw/1/6/l1623511832.jpg"> <img src="http://photos-ak.sparkpeople.com/nw/3/1/l310530901.jpg"> <img src="http://photos-ak.sparkpeople.com/nw/5/9/l590506440.jpg"> Sun, 22 Dec 2013 19:44:19 EST Just a photo from a run http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5563056 <img src="http://photos-ak.sparkpeople.com/nw/2/3/l239710169.jpg"> <BR> <BR> Ran 4 miles on this snowy trail. Thu, 12 Dec 2013 17:32:46 EST New Dog http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5532034 <img src="http://photos-ak.sparkpeople.com/nw/9/6/l969778486.jpg">We have a new dog. No name yet. Found her at the SPCA last night and have not had a good family discussion. The cats have met her, but are avoiding her today. <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1893820811.jpg"> <img src="http://photos-ak.sparkpeople.com/nw/6/0/l606202055.jpg"> <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1074374705.jpg"> Mon, 4 Nov 2013 14:13:47 EST House picture http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5444329 I don't have many pictures of our new house in philadelphia. Bala Cynwyd to be exact. There are some on my husbands phone. Still I've been asked if I have a picture so here it is <img src="http://photos-ak.sparkpeople.com/nw/4/9/l49014370.jpg">. I think it looks larger than it is. It was built in1920 and is only one room deep. Also a lot of what you see is the enclosed porch / 3 season room . With our kids growing up it should be a good size for us. Sun, 4 Aug 2013 17:18:21 EST Pictures from a run http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5436643 Shaw Nature Reserve is one of my favorite placed in the world. It is beautiful. And today was a totally untypical weather day with a record low in the 50's this morning. What better excuse for a 10 mile run. I'm moving from St. Louis to Philly, so this is just photos of a place I love. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/8/6/l86257632.jpg"> <BR> <img src="http://photos-ak.sparkpeople.com/nw/8/2/l821089085.jpg"> <img src="http://photos-ak.sparkpeople.com/nw/1/6/l16... Sun, 28 Jul 2013 21:13:04 EST Chicago Sprints weekend http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5430584 Posting a blog for the chicago sprints. I'm moving in a month and leaving my rowing club and friends so I have mixed emotions about everything. <BR> <BR> We started Friday morning riding the Megabus from St. Louis to Chicago. I traveled with these 4 ladies. <img src="http://photos-ak.sparkpeople.com/nw/1/4/l1431187361.jpg"> <BR> <BR> We arrive at the Chicago, took a cab to our hotel and discover.....That we only have 1 bed and not 2. There is a lot of discussion and we end up in a room... Tue, 23 Jul 2013 12:23:51 EST Feb 4-10 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5245064 You can see my running ahead calender with all my workouts here <link>www.runningahead.com/logs/65ea9d9e51<BR>ee43a2afa1cea2a5902649/calendar </link> This was kind of a tough week. I had definite muscle soreness from my 2k indoor rowing race. Spent a lot of time with those self message tools. <img src="http://photos-ak.sparkpeople.com/nw/1/9/l193435099.jpg"> <BR> <BR> <BR> Rowing went well. Most of it was indoor on the erg and a lot was at a moderate level. We did get to go out on... Sun, 10 Feb 2013 12:14:13 EST Jan 28 - Feb 2 and Update. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5238497 I have not posted a blog in awhile. Got the flu right after my last blog and that really sidetracked me. As a result I decided not to do 26.2 with Donna. Yes I could have finished the marathon, but I think I lost my chance for a true PR. And this would have been a costly race that I would fly to <BR> <BR> So what's up now. I'm registered for th Go St. Louis HM on April 7. I want a good time for this one and am now training for that. On April 28 I plan to run the Big Sur Marathon and... Tue, 5 Feb 2013 09:54:56 EST Erging workouts Friday Dec 14 Evening and Saturday Dec 15 Morning http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5167275 Had rowing practice Friday evening and Saturday morning. Indoor rowing on a machine is erging on an erg in rower speak <BR> <BR> Friday evening workout 5 minutes erging 3 minutes rest interval. Target stroke rate of 22,24, 26, 28 and 26. The thought is that you will hold the same split for the last two 5 minute pieces, so you are pushing harder for the last interval because you only have 26 strokes/min instead of 28. I did pretty well having run 17 miles in the morning. Should have he... Sat, 15 Dec 2012 11:47:09 EST Friday Dec 14 Long Progressive Run http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5166677 Here's a link to my runningahead calendar in case you want the big picture. <link>www.runningahead.com/logs/65ea9d9e51<BR>ee43a2afa1cea2a5902649/calendar </link> It shows what I've done and my future running plans. Planned workouts are in boxes. If you mouse over the entry you can see notes I've added. <BR> <BR> It was a beautiful day in St. Louis. Ran at Creve Couer Lake. This run was 14 miles easy, 3 miles progressing from moderate to hard. So a total of 17 miles. Average pac... Fri, 14 Dec 2012 17:25:47 EST Wednesday Dec 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5164829 Here's a link to my runningahead calendar in case you want the big picture. <BR> <BR> <link>www.runningahead.com/logs/65ea9d9e51<BR>ee43a2afa1cea2a5902649/calendar </link> It shows what I've done and my future <BR> <BR> running plans. Planned workouts are in boxes. If you mouse over the entry you can see notes I've added. <BR> <BR> <BR> In the morning I ran. Today's workout was 1 mile easy, 3 miles at HM pace, 1 mile easy, 2 miles at 10k pace, 1 mile easy. <BR> <BR> I was th... Wed, 12 Dec 2012 21:40:37 EST Monday Dec 10 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5163123 Here's a link to my runningahead calendar in case you want the big picture. <link>www.runningahead.com/logs/65ea9d9e51<BR>ee43a2afa1cea2a5902649/calendar </link> It shows what I've done and my future running plans. Planned workouts are in boxes. If you mouse over the entry you can see notes I've added. <BR> <BR> I ran in the morning. Plan was 1 mile easy and the 2(1 mile, 1k, 800m, 400m) 10k to 1500m pace, 400m rest interval, 1 mile easy, 8x10sec hill sprints. <BR> <BR> Went wel... Tue, 11 Dec 2012 10:41:40 EST Two more training runs and of course some rowing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5139566 Bad news Friday. Our lakes water temperture is now below 50F. That means no more sculling in singles and we need to go out with another coach in a launch boat -- just in case the boat tips. That means much less rowing until the water warms up to above 50 F. <BR> <BR> What have i been up to since Tuesdays Threshold Run <BR> <BR> Wednesday Rest Day <BR> <BR> Thursday I was going to do my 14 mile run, first 12 easy last 2 moderate. However I started running in my hilly neighborhood and g... Sun, 18 Nov 2012 18:22:30 EST Threshold run - Tuesday Nov 13 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5134252 Cold morning, 25 degrees, but sunny, so it did warm up. I went to Creve Coeur Lake and rowed once around the lake. Then I did my threshold run. My calves always feel weird right after rowing. I think because it stretches out your calf and then you run and keep contracting the same muscle. On the other hand it's the flattest route I run. Scenic with the lake with little over a mile on trails. <BR> <BR> The plan 1 mile easy, 2 miles half marathon pace, 1 mile easy, 2 miles at half m... Tue, 13 Nov 2012 16:31:38 EST Ladder Run Monday November 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5132595 My training plan from the MDI marathon to 26.2 with Donna is on runningahead. If you want to see it you can look here This us accurate for the past, but the future is subject to change. I have my three key running workouts grouped together on Monday, Tuesday and Thursday. Not sure this is realistic. I maybe sliding them later in the week. <link>www.runningahead.com/logs/65ea9d9e51<BR>ee43a2afa1cea2a5902649/plans/c617e2beb<BR>7f14acd972f84f1ab8cd6a0 </link> <BR> <BR> We are back to coo... Mon, 12 Nov 2012 10:59:38 EST Training Log Nov 7 evening to Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5131640 My training plan from the MDI marathon to 26.2 with Donna is on runningahead. If you want to see it you can look here This us accurate for the past, but the future is subject to change. I like how easy it is to move your workout to new days. <link>www.runningahead.com/logs/65ea9d9e51<BR>ee43a2afa1cea2a5902649/plans/c617e2beb<BR>7f14acd972f84f1ab8cd6a0 </link> <BR> <BR> <BR> Wednesday morning <BR> As mentioned in the previous log I ran in the morning <BR> <BR> The Wednesday evening wa... Sun, 11 Nov 2012 14:34:26 EST Nov 5-7 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5127515 My training plan from the MDI marathon to 26.2 with Donna is on runningahead. If you want to see it you can look here <link>www.runningahead.com/logs/65ea9d9e51<BR>ee43a2afa1cea2a5902649/plans/c617e2beb<BR>7f14acd972f84f1ab8cd6a0 </link> This is accurate for the past, but the future is subject to change. <BR> <BR> So first to catch you up. I did not run much last week. On Saturday I travelled to Chattanooga and did a rowing race. I hope to post a blog on that soon. <BR> <BR> On M... Wed, 7 Nov 2012 16:03:32 EST Monday Oct 29, 6 mile run, 4 easy and 2 hard http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5116779 My training plan from the MDI marathon to 26.2 with Donna is on runningahead. If you want to see it you can look here <link>www.runningahead.com/logs/65ea9d9e51<BR>ee43a2afa1cea2a5902649/plans/c617e2beb<BR>7f14acd972f84f1ab8cd6a0 </link> <BR> <BR> <BR> First I rowed both Sunday and Monday morning. These were both sculling and practicing for Saturdays race. I need to work on looking behind to see where I'm going Totally miscalculated timing and did not manage to run Sunday. <BR> <... Mon, 29 Oct 2012 12:59:02 EST Sat Oct 27, Anaerobic Hill Intervals and a Photo http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5114859 My training plan from the MDI marathon to 26.2 with Donna is on runningahead. If you want to see it you can look here <BR> <link>www.runningahead.com/logs/65ea9d9e51<BR>ee43a2afa1cea2a5902649/plans/c617e2beb<BR>7f14acd972f84f1ab8cd6a0 </link> <BR> I did my Anaerobic Hill intervals today. Here is the description from the training plan. 1 mile easy, 4 x 400 m uphill @ 3k effort w 2 min active recovery 1 mile easy + 5X 8 sec sprints. <BR> <BR> Two confessions. I erged ( indoor rowing) 1... Sat, 27 Oct 2012 17:01:11 EST 9 mile run, final mile moderate http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5112518 My training plan from the MDI marathon to 26.2 with Donna is on runningahead. If you want to see it you can look here <BR> <link>www.runningahead.com/logs/65ea9d9e51<BR>ee43a2afa1cea2a5902649/plans/c617e2beb<BR>7f14acd972f84f1ab8cd6a0 </link> <BR> <BR> So todays run was to be a 9 mile "long run" with the final mile at a moderate effort. I was suppose to end with an uphill. <BR> I ran the first 8 miles using 40 second runs/ 20 second walks. This run has some hills and my pace was at... Thu, 25 Oct 2012 13:40:40 EST 6 mile fartlek run 6X30 sec http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5111170 My training plan from the MDI marathon to 26.2 with Donna is on runningahead. If you want to see it you can look here <BR> <link>www.runningahead.com/logs/65ea9d9e51<BR>ee43a2afa1cea2a5902649/plans/c617e2beb<BR>7f14acd972f84f1ab8cd6a0 </link> <BR> This will let you see how this run fits in with the rest. <BR> <BR> Today a 6 easy miles with 6 x 30 sec fartlek run. I chose a hilly route that left a little challenge in when to do those fartlek's. I was not going to do them going up a st... Wed, 24 Oct 2012 11:49:01 EST 4 mile run with hill sprints http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5109890 I'm putting my training schedule in runningahead. If you want to see it you can look here <link>www.runningahead.com/logs/65ea9d9e51<BR>ee43a2afa1cea2a5902649/plans/c617e2beb<BR>7f14acd972f84f1ab8cd6a0 </link> <BR> <BR> This will let you see how this run fits in with the rest. <BR> <BR> I've been sick, but fortunately I'm at the beginning of this plan and none of the workouts seem too hard. I took 3 days off and spent them in bed, so now I'm kind of playing catch up. I want my long r... Tue, 23 Oct 2012 12:11:07 EST October 15-21 The week after MDI marathon--Update Wed evening- Friday morning http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5104786 Training for 26.2 with Donna Feb 17, I hope, still need to confirm some date info, but I need to start the training stuff. <BR> <BR> Using Galloway intervals and Run Faster from the 5k to the Marathon by Brad Hudson as a resource. Need to start with week 3 of a 20 week plan, but I think that will work fine. <BR> <BR> I've put my beginning thoughts down for Thursday -Sunday, but they are rather tentative. Especially since I'm still rowing on water and weather really effects when you can ge... Fri, 19 Oct 2012 10:23:45 EST MDI marathon chasing a PH http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5102705 MDI, that's Mount Desert Island Marathon. and a PH. Well I was thinking about this constant chasing of PR's in the US and PB over in the UK. I was not trying to get a PR for this race what I got was a PH a Personal High. You know that happy warm feeling when you run well and your goals are met. <BR> <BR> Probably the first step to get a PH is to define reasonable goals. Now I don't think that a PH and a PR are mutually exclusive, but those PR's get harder as time goes on. Now I've lost ... Wed, 17 Oct 2012 15:22:30 EST October 15-21 The week after MDI marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5102461 Training for 26.2 with Donna Feb 17, I hope, still need to confirm some date info, but I need to start the training stuff. <BR> <BR> Using Galloway intervals and Run Faster from the 5k to the Marathon by Brad Hudson as a resource. Need to start with week 3 of a 20 week plan, but I think that will work fine. <BR> <BR> I've put my beginning thoughts down for Thursday -Sunday, but they are rather tentative. Especially since I'm still rowing on water and weather really effects when you can ... Wed, 17 Oct 2012 11:41:53 EST Just adding the last details for Oct 8-15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5102426 Thursday, October 11, 2012 <BR> <BR> Monday <BR> Morning Easy 6.3 mile run/walk 40 sec run/20 sec walk, run with out walk breaks for the final 0.5 miles into the neighborhood, still aiming for easy, average pace 10:48 splits <BR> 10:40, 10:52,11:22, 10:45, 10:40, 11:05(first half or final miles with walk breaks)9:39 (final 0.5 no walk breaks) I was aiming for an easy run, so I the 20 sec walk break actually seemed a bit long, probably why I was so much faster without the walk break. <BR> ... Wed, 17 Oct 2012 11:11:23 EST Thurday Update- Training plan Oct 8-15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5095040 Monday <BR> Morning Easy 6.3 mile run/walk 40 sec run/20 sec walk, run with out walk breaks for the final 0.5 miles into the neighborhood, still aiming for easy, average pace 10:48 splits <BR> 10:40, 10:52,11:22, 10:45, 10:40, 11:05(first half or final miles with walk breaks)9:39 (final 0.5 no walk breaks) I was aiming for an easy run, so I the 20 sec walk break actually seemed a bit long, probably why I was so much faster without the walk break. <BR> <BR> Evening Rowing Practice, <BR> 3... Thu, 11 Oct 2012 09:39:42 EST Wednesday Update, Training Log Oct 8-15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5094548 Monday <BR> Morning Easy 6.3 mile run/walk 40 sec run/20 sec walk, run with out walk breaks for the final 0.5 miles into the neighborhood, still aiming for easy, average pace 10:48 splits <BR> 10:40, 10:52,11:22, 10:45, 10:40, 11:05(first half or final miles with walk breaks)9:39 (final 0.5 no walk breaks) I was aiming for an easy run, so I the 20 sec walk break actually seemed a bit long, probably why I was so much faster without the walk break. <BR> <BR> Evening Rowing Practice, <BR> 3... Wed, 10 Oct 2012 21:31:24 EST Training Log Oct 8-14 Done with Monday and Tuesday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5092728 Monday <BR> Morning Easy 6.3 mile run/walk 40 sec run/20 sec walk, run with out walk breaks for the final 0.5 miles into the neighborhood, still aiming for easy, average pace 10:48 splits <BR> 10:40, 10:52,11:22, 10:45, 10:40, 11:05(first half or final miles with walk breaks)9:39 (final 0.5 no walk breaks) I was aiming for an easy run, so I the 20 sec walk break actually seemed a bit long, probably why I was so much faster without the walk break. <BR> <BR> Evening Rowing Practice, <B... Tue, 9 Oct 2012 13:39:44 EST My first Half Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5091380 So I'm suppose to a blog about a proud moment in my health fitness journey. How tough. There have been lots of moments and each depended on the one before and lead to one after. Perhaps the most influential moment was the one where I discovered that people walked half marathons. <BR> <BR> At this point I was sure that I'd never run, but I thought I was pretty stubborn and could certainly walk a Half Marathon. Well I did some research and found a half with a 4.5 hour time limit, close ... Mon, 8 Oct 2012 13:58:56 EST Training Log Oct 1-7, It's done http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5090328 Monday <BR> Morning <BR> Scull single 10k <BR> Erg 3k <BR> <BR> Evening <BR> Rowing Practice about 14k 8+ <BR> Erg 4k <BR> ST, one set Sit ups, Push ups, Jumpies, Squat Thrusts, Juming Jacks, Lateral Lunges <BR> <BR> Tuesday <BR> Morning <BR> Breakfast Latte, Kasha Cinnamon Harvest Cereal with vanilla soymilk <BR> Scull single 8k <BR> Between activity banana <BR> Run 6 miles, at the Lake, my legs were tired, my pace was slow and I wasn't even winded, should have adjusted my rat... Sun, 7 Oct 2012 18:01:26 EST Thurday Update- Training plan Oct 1-7 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5086683 Still trying to figure out when I'll scull. Need to figure out other peoples schedules, I don't want to be on the lake by myself <BR> <BR> Monday <BR> Morning <BR> Scull single 10k <BR> Erg 3k <BR> <BR> Evening <BR> Rowing Practice about 14k 8+ <BR> Erg 4k <BR> ST, one set Sit ups, Push ups, Jumpies, Squat Thrusts, Juming Jacks, Lateral Lunges <BR> <BR> Tuesday <BR> Morning <BR> Breakfast Latte, Kasha Cinnamon Harvest Cereal with vanilla soymilk <BR> Scull single 8k <BR> Betwe... Thu, 4 Oct 2012 14:11:55 EST Training plan oct 1-7, wed. Update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5085812 Still trying to figure out when I'll scull. Need to figure out other peoples schedules, I don't want to be on the lake by myself <BR> <BR> Monday <BR> Morning <BR> Scull single 10k <BR> Erg 3k <BR> <BR> Evening <BR> Rowing Practice about 14k 8+ <BR> Erg 4k <BR> ST, one set Sit ups, Push ups, Jumpies, Squat Thrusts, Juming Jacks, Lateral Lunges <BR> <BR> Tuesday <BR> Morning <BR> Breakfast Latte, Kasha Cinnamon Harvest Cereal with vanilla soymilk <BR> Scull single 8k <BR> Betwe... Wed, 3 Oct 2012 21:53:31 EST Training Log Oct 1-7 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5083934 Still trying to figure out when I'll scull. Need to figure out other peoples schedules, I don't want to be on the lake by myself <BR> <BR> Monday <BR> Morning <BR> Scull single 10k <BR> Erg 3k <BR> <BR> Evening <BR> Rowing Practice about 14k 8+ <BR> Erg 4k <BR> ST, one set Sit ups, Push ups, Jumpies, Squat Thrusts, Juming Jacks, Lateral Lunges <BR> <BR> Tuesday <BR> Morning <BR> Breakfast Latte, Kasha Cinnamon Harvest Cereal with vanilla soymilk <BR> Scull single 8k <BR> Between activ... Tue, 2 Oct 2012 14:43:10 EST It's a wrap Sept 24-30 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5080804 I've been having such issues trying to open the add blog entry page that I had pretty much given up blogging. Yes I'd post race reports, but I did not do day to day things. Going to give it another try. <BR> <BR> Monday <BR> Morning Scull, 6k , recreational single, erg (indoor row) 2k , pilates ab workout <BR> Evening Sweep rowing practice, 12k with drills and power intervals <BR> <BR> Tuesday Rest <BR> <BR> Wed <BR> Morning 8.5 miles, hills, average pace 11:20 <BR> Evening Sweep ro... Sun, 30 Sep 2012 16:11:49 EST Training Log Sept 24-30 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5079811 I've been having such issues trying to open the add blog entry page that I had pretty much given up blogging. Yes I'd post race reports, but I did not do day to day things. Going to give it another try. <BR> <BR> Monday <BR> Morning Scull, 6k , recreational single, erg (indoor row) 2k , pilates ab workout <BR> Evening Sweep rowing practice, 12k with drills and power intervals <BR> <BR> Tuesday Rest <BR> <BR> Wed <BR> Morning 8.5 miles, hills, average pace 11:20 <BR> Evening Sweep row... Sat, 29 Sep 2012 17:59:51 EST By the numbers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5070492 On of the most useful things for me is to remember how efficient food and calories are to power activity. <BR> <BR> Number of servings of Arby's curly fries I need to eat to gain 1 pound, Just under 9. <BR> <BR> Number of miles I need to run to get rid of a pound 32 miles. <BR> <BR> Skipping those fries seems like a good idea to me. Sat, 22 Sep 2012 14:51:52 EST Motivation #1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5069734 So I' m suppose to post something that motivates me. I see inspiring and hear inspirational stuff all the time. However when I need motivations I go to personal experience. I remember where I was before I started working on my nutrition and fitness and how much fuller my life is now. So here it is a picture from my past that motivates me. <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/8/l381917658.jpg"> <BR> This was taken on a week long family canoe trip. It is 6 months after I... Fri, 21 Sep 2012 22:25:38 EST Air Force Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5065132 Some background my first marathon attempt was close to home, the Go St. Louis Marathon 2011, love the name because it ended up as a no Go, they closed the course early and my 5 hour pace meant I just ran the half. <BR> <BR> There weeks later I ran the Nashville Country Music, once more to finish, but running much of it at a 5 hour pace. Finished in 5 hours 21 minutes. It was hot---80 something at finish and I faded at the end. Those last 6 miles. At first it looked like I was going to h... Tue, 18 Sep 2012 15:43:07 EST Creative Writing BCL20 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5057884 Before I read the instructions I thought this would be easy. I'd post my goals for the 12 weeks of BLC20. But no, I'm suppose to have a plan with details. A plan. <BR> <BR> Well I'll first start with my goals/hope. I hope to lose 5 pound and reach 128. I hope to see my waist measurement decrease. My measurements are 38/31/35.5. My waist/hip ratio is 0.85. The goal is 0.8 or less. For me, if my hips do not get any smaller that is 28.5. <BR> <BR> The plan. <BR> I could list my ex... Thu, 13 Sep 2012 15:58:48 EST BLC20 before pictures http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5054728 Hoping to lose 5 pounds. Not sure I'll see it in a picture, but the picture was the assignment. Thinking I better dig out the tape measure. <BR> <BR> I suppose a bikini type picture might show a change, but my 15yo son is taking this picture and he would die. I don't have a full length mirror, so no possibility of taking a picture that way. <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/8/6/l86201878.jpg"> <img src="http://photos-ak.sparkpeople.com/nw/7/8/l781715118.jpg"... Tue, 11 Sep 2012 16:14:31 EST San Francisco Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5023475 The ran this marathon a full 3 weeks ago. This post is late because <BR> <BR> 1) I don't have many pictures. There are more San Francisco pictures on my daughter's camera, but she is off to college. <BR> 2) I left to volunteer at Mariner's GAM just 15 hours after I arrived home , (GAM is an older Girl Scout Activity for 7th to 12th grade girls) <BR> <BR> But I feel I ought to post some blog, so here it is. <BR> <BR> This was my fourth marathon, but it was a big first in that I combi... Mon, 20 Aug 2012 14:08:21 EST July 9-15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4971847 July 9- July 15 <BR> <BR> Monday 24 mile long run, 45 sec run/ 30 sec walk first 12 miles 30/30 last 12 miles, average pace 12:39, average HR 77% max <BR> <BR> Magic mile 7:53, Marathon Training pace 12:15 <BR> <BR> Temp at beginning of run 75 and 97% humidity, at end 86 and 46% humidity <BR> <BR> My average HR was pretty consistent over the run. Looks like adjusting the interval was enough to slow my pace to keep my HR lowish. I did not quite follow Jeff's recommended 30 sec slow down f... Sun, 15 Jul 2012 20:55:51 EST Chicago Sprints http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4964044 <img src="http://photos-ak.sparkpeople.com/nw/8/2/l82523021.jpg"> <BR> <BR> Here are the women I rowed in the Chicago Sprints with. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/7/9/l796815416.jpg"> <BR> <BR> Here we are in the boat. This is before the race. <BR> <BR> It was quite an experience. <BR> <BR> First it was hugely different from doing a running race by myself. For that I can define my own goals and don't need to deal with other people. I definitely have more r... Tue, 10 Jul 2012 14:23:38 EST July 2-8 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4963740 Two issues for this week <BR> <BR> First the heat. We have been having highs above 100 since last Wednesday. Several days have been above 105. Add to this the fact that I have early morning commitments. Monday - Friday I have kid commitments that keep me from running from 6:15-7:30 and Sat- Sunday I riow at either 8 am or 7 am. This limits the length of a truly early morning run to about 6 miles. I really do not want to split a long run by an hour. Not sure what two 6 mile runs with an hour ... Tue, 10 Jul 2012 11:07:43 EST June 25- July1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4950669 <BR> Week of June 25 - July 1 Total miles for week 39.1 <BR> June mileage 150.1 <BR> 2012 mileage 705.9 <BR> <BR> Monday Run 12 miles, 1:15/:30 average pace 10:26 temps 90-85 <BR> <BR> Todays run was done at my Little Rock Marathon Ration 1:15 min run/ 30 sec walk. I Pr'ed this marathon and have been doing weekly middle distance runs using this ratio once a week For me that has meant 9 mile. Today I did 12. I mostly have been about 10:30. Today I was 10:26 for my average pace. Trying for ... Sun, 1 Jul 2012 17:31:36 EST Final Spring Race -- Run for Sight 5k http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4870527 I've had a great spring for running. I'm not a frequent racer --- just 3 races this Spring. Little Rock Marathon March 3, Go St. Louis Half Marathon April 15 and Run for Sight 5K on May 6. <BR> <BR> That's 3 weeks between the Half Marathon and the 5k. First week was a recovery week. Then on the second week I ran a LSD 18 miler to maintain my endurance for my summer marathons, on Wednesday I ran 14x400 at a pace that was 30 seconds faster than my target 5k pace. I was using Galloways ... Mon, 7 May 2012 12:41:01 EST Go St Louis Half Marathon 2012 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4837791 <img src="http://photos-ak.sparkpeople.com/nw/9/3/l936696954.jpg"> <BR> <BR> My husband and me before the race. And yes Carol , I'm in the portapotty line. <BR> <BR> It's kind of a Spark thing to blog about a race. I am always in awe when I read people's blogs and they can give you a mile by mile description of the course. I don't remember my races like that. <BR> <BR> This was a race where I really thought I should PR. My old half marathon PR was from 2 years ago. I feel fitter ... Mon, 16 Apr 2012 14:05:42 EST Pictures from a Castlewood Run, March 20 2012 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4796731 <img src="http://photos-ak.sparkpeople.com/nw/8/0/l807374497.jpg"> <BR> <BR> Run/ walk in Castlewood State park. I did this one with my Heart rate monitor alarm at 132 and my camera, because the plan was for this to be really easy. <BR> <BR> This run has three parts, First the flat trail along the Meramec River. I take the long path along the river, so I get a whole 2 miles of nice flat trail. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/9/l597923737.jpg"> <BR> <img src... Tue, 20 Mar 2012 11:50:21 EST Reasons I Want to Lose Weight. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4782356 Listing the reasons I want to lose weight is an assignment for one of my teams. At first I thought it would be easy. After all I've lost 40 pounds kept it off, feel so much better not than I did. Surely I know why I want to lose weight. Well when I first decided to lose weight 4 years ago I did. Now some of those reasons are not as strong as they use to be. Why? Because I am trying to lose those last stubborn pounds. <BR> <BR> My automatic response to the question was I wanted to lose... Sun, 11 Mar 2012 17:34:41 EST